Day 17 – December 4th 2013

Food of the Day!

Morning (10:00AM): 1 Egg Burrito from Chick-A-fil

Afternoon (1:00PM): Thai Coconut curry with Brown Rice from Pei Wei

Pre-Evening (4:00PM): Oatmeal with a pack of Almonds

Night (10:00PM): 3 Rotis with Egg Curry (2 Eggs)

Late Night (10:00PM): Psyllium Husk with half cup of 2% Milk

Workout of the Day!

A. Snatch – after 65% perform singles in increments of 3-5% until you reach a daily max (Started with 45 lbs + 15 on each side, added 5lbs on each side twice. Final set: 45lbs bar + 25lbs on each side)
B. Clean & Jerk – after 65% perform singles in increments of 3-5% until you reach a daily max (Started with 45 lbs + 15 on each side, added 5lbs on each side once. Final set: 45lbs bar + 30lbs on each side)
+
For time
500m Row
400m Run
50 KB Swings 53/35
400m Run

Recorded time of 10 min 15 sec

My weight might not have dropped drastically or as expected but I am feeling fitter and stronger! Its just day 17th with 5 off days, so technically this is day 12th… will see where I end up by year end! My goal by end of 2013 is to lose atleast 8-10 pounds.. Right now I lost about 3-5 pounds!

Day 16 – December 3rd 2013

Food of the Day!

Morning (10:00AM): 1 Egg Sandwich from Whataburger

Afternoon (1:00PM): Subway 6″ Oven Roasted Chicken on Flat-bread with all Veggies

Pre-Evening (4:00PM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Night (10:00PM): 3 Rotis with Green Peas stir fry

Late Night (10:00PM): Psyllium Husk with half cup of 2% Milk

Workout of the Day!

4 Sets
6 Wgt/Strict Ring Dips
rest 15s
8 Barbell Bentover Row (45lbs bar + 10lbs on each side)
rest 15s
40s ME Double Unders
rest 90s
+
1,2,3…10 (This means 1 rep for the 1st round, 2 for 2nd, 3 for 3rd and so on till 10 for 10th round)
Thrusters 95/65 (45lbs bar + 15lbs on each side)
*5 TTB and 100m Sprint after each round

The second part of the workout was too exhausting. I felt I was gonna pass out! I don’t know if I completed the whole workout sincerely, but I allegedly completed in 19 something minutes.

Day 15 – December 2nd 2013

After a very long weekend break, back to the routine. Most important is I am back to my work out routine!

Food of the Day!

Morning (10:00AM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Afternoon (1:00PM): Chicken Caesar Salad and Black Bean soup from Baker Bros.

Pre-Evening (4:00PM): Small slice of Chocolate Cheese Cake

Night (10:00PM): 3 Rotis with Cauliflower stir fry

Late Night (10:00PM): Psyllium Husk with half cup of 2% Milk

Workout of the Day!

A. 3 sets 2 Pause Snatch Pull (1″, knee, hip, finish) + 1 Snatch Pull (45 lbs bar + 25lbs on each side)
B. Snatch 5×1 @80-90% (45 lbs bar + 25lbs on each side)
C. 5 sets Power Clean+Hang Clean+Jerk (3sec pause in split) (45 lbs bar + 40lbs on each side)
+
EMOM-10
5 CTB Pull Ups
9 Wall Ball

Day 9 – November 26th 2013

Food of the Day!

Morning (10:00AM): 1 Egg Sandwich from Whataburger

Afternoon (1:00PM): Jimmy Johns 8″ Sub Sandwich (Turkey Tom)

Pre-Evening (4:00PM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Night (10:00PM): Subway 6″ Oven Roasted Chicken on Flat-bread with all Veggies

Workout of the Day!

EMOM -15
Min 1 – 40s Row for meters (Completed 650m)
Min 2 – 40s Double Unders (Around 15-20 DU)
Min 3- 40s ME Pull Ups (10-15 PU)
*record the lowest meters/reps for any interval
+
Tabata – Abmat Sit Ups (20s SU and 10s Rest for 4:30 min overall)
+
Russian Leg Curls 3×8  (Had bad cramps on the back of my both knees)

Day 8 – November 25th 2013

Food of the Day!

Morning (10:00AM): 1 Egg Sandwich from Whataburger

Afternoon (1:00PM): Pick 2 Panera Bread (1/2 Kale & Bean with Turkey Soup + 1/2 Frontega Chicken Panini)

Pre-Evening (4:00PM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Evening (8:00PM): Wheat Thins (15-20 pieces)

Night (10:00PM): 2 Black Bean Burgers with Wheat bun & PepperJack Cheese (Claiming 110 Cal per burger on the pack)

Workout of the Day!

A. 3 sets – 2 Pause Snatch Pull + 1 Snatch Pull (Was confused yesterday with lotsa people in class… 45lbs bar plus 15lbs one each side)
B. 5 sets Power Snatch+OHS+Snatch (2 sec pause in bottom) (45lbs bar plus 15lbs one each side)
C. 4×2 C&J @75-85% (45lbs bar plus 30lbs on each side for first 2 sets and 35lbs on each side for remaining)
+
AMRAP-7 (Completed 3 and 2/3 rounds)
5 R-arm KB Thruster 53/35
5 L-arm KB Thruster
5 Burpee Box Jumps 30/24

Mysteriously, my weight scale is gone bad in hours time. I seemed to have gained 7-8 pounds in few hours. I have to check my weight on other scale!

Day 7 – November 24th 2013

Today was Rest Day!

It’s recovery which is more important than Rest. So drinking water and not overload with Pizzas and Chicken Wings while watching TV! 😛

No activities at all.. Just chilling and watching football games.. and importantly Cowboys won the game against their arch-nemesis NY Giants!

Food of the Day!

Morning (11:30AM): 1 Cup of Choco Rice Krispies Cereal + 2-Egg Home made Sandwich

Afternoon (3:00PM): Frozen Meal Coconut and Chicken Dinner + White Bean & Chicken soup (Tom Thumb)

Pre-Evening (5:00PM): Diet Snapple (Lemonade and Tea Mix)

Night (9:30PM): White Bean & Chicken soup (Tom Thumb) + Home made Spring Mix Salad with fistful of Peanuts and Low Cal Honey Mustard Dressing

Its about choosing wisely!

Day 6 – November 23rd 2013

Woke up early just for workout! Very unlike me but in a good way!

Cross-fit of the day!

Long stretching than usual

Exercising with Partner (Complete one set while partner rests)

AMRAP – 10 (Completed 4 rounds)
10 Wall balls
6 Chest to Bar Push ups

AMRAP – 10 (Completed 6 and 1/2 rounds)
6 Push Press – 45lbs + 25lbs on each side
12 Kettle Bell chin-ups

Food of the day!

Morning (11:30AM): 2-Egg Home made Sandwich

Had Deep Tissue Massage Therapy today. My body needed this therapy more than relaxation.

Afternoon (3:00PM): Sonic Chicken Wrap and Sonic Chicken Sandwich

Night (10:30PM): 2 McDonalds Grilled Chicken McWraps