Gang,
Great work thus far. I have discussed results with a few of you and you have every right to be proud of your accomplishments.
Maintain the momentum!
In our industry, we are only as good as our last poor job. In many cases we may complete 50 jobs for the customer and if one or two of those jobs go awry, we have a problem.
Such is the case with life.
If you make a mistake on the drive home, you end up in an accident; a slip up at home may have significant impact on your marriage; a bad decision with your children may significantly effect their future.
Fact is, we must be accountable to our decisions; good or bad.
The Challenge:
Maintain the momentum:
Eat right: Protein/carb/fat balanced meals consistently throughout the day;
Post three things each day:
1) Your food journal for the previous day. At the bottom of your post, indicate how many times you "cheated".
2) Be aware of your decisions. Rather than saying "I didn't have time" or "I can't", recognize that you made the decision "to not allocate time" or "I chose not to.." Post when this happens and your thought process around it.
3) Your WOD if you did one
ie:
BF: 6:30am - spolumbos sausage, 1 apple, 1 pear, 2 tbsp macadamia butter
9:30: Turkey jerky, banana, 20 almonds
Noon: 1 chicken breast, 2 large bowls of spinach with carrots and oil/vinegar dressing
3:00pm WOD
4:00pm: 2 scoops refuel, 1 scoop protein powder
4:45pm: turkey jerky, sandwich baggy full of broccoli and cauliflour
6:30pm: 8 pork ribs, 2 cups roasted veggies, 1/2 avocado, 1 bowl vanilla ice-cream
9:00pm: 1 apple, 1 tbsp nut butter
1 cheat today - ice cream
Said I didn't have time to flood the rink, when I watched the Survivor finale in lieu. Feeling a little guilty about not flooding the rink 'cause poople are coming over and they expect to skate on a nice rink. Maybe I'll flood it in the morning before work.
WOD: CTB FRAN: 5:09
Note:
There will be a reward for those who consistently participate!
If you miss a day, DON'T THROW IN THE TOWEL!!!! Pick up where you left off.
There will be another reward for those who do the best job at fighting temptation and have the least # "cheats" over the holidays.
This is based on the honor system. Be honest with yourself, be honest with us.
Share your results on this blog. This is a group effort. Posting your results will help each of us with accountability.
Good luck...make good decisions.
3.2.1.....GO!!!!!!!!!!!
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WOD 6:00 AM
A-1. supinated chin ups 50X1, 5 sets , reps3,3,4,4,4
A-2. low incline DB press, reps 12,12,12,12,12 @ 50 lbs 5 sets
B. KBS 5 sets of 15 @ 1.5 pds
C. 4 sets anchored situps [25 reps/set]
times 28,31,40,53 seconds
felt good after warmup, very sore this morning from switch lunges yesterday.
Does wine & alcohol count as a cheat????
Arti,
Yes, alcohol would count as a cheat, unless you can show me the overall effective nutritional value of that beverage.
A bit let down by the challenge, but guess i should have known better. So it will take a bit of time getting use to not eating any shortbread for the rest of my life. :( Ok, so all you better have less than 3 cheats because this kid is eating 3 shortbread cookies over the holidays. Beat that and you can have the prize.
Question: Can i count one bottle of wine as one cheat????? hehe... just wondering if fitness has a loop hole :)
WOD:
Strict chip-ups AMRAP x 3
1. 10
2. 5
3. 4
+
DB (dumb bell) walking lunges 8/leg x 3 sets
1. 30lbs each hand
2. 40lbs each hand
3. 45lbs each hand
+
KBS, 20reps x 3sets
+
Box jumps 24" 30sec on & 30sec off x 4sets
1. 14
2. 14
3. 11
4. 10
Merry Xmas, here's to all the hard aqua you drink this holiday season. cheers!!!!
out
WOD
AMR in 15mins
10 press - 45lbs
10 romanian deadlifts - 85lbs
10 anchored sit ups
rounds 7
although my timer stopped so i just kept going. struggled through the presses after 3rd round. my arms feel like lead now!
test
As many reps in 15 minutes:
10 burpees
10 push-ups
10 ring dips
234 reps
Chest is smoked!!!
What a day!
I blew the ass out of my underwear squating and doing the lunges. Good thing I did not have to fart otherwise I would of killed Ken.
Back Squat 135/225/245/265/275/280 7X's each.
5 rounds for time:
30 Walking Lunges
10 Knees to Elbows
5:58
upper quad was very stiff and sore after the squats
MERRY CHRISTMAS EVERYONE.
WOD for Wednesday:
4 rounds of:
A1. DB squats - 20 lbs/ hand (reps:10,10,10,10)
A2. AMRAP Hanging knee raises (reps:13,14,12,10)
+
5 rounds of 30 secs ON/OFF of double-unders
+
B1. Anchored sit-ups 20 fast; Rest 60s
B2. Weighted Back Extensions 10 lbs (reps:10,10,10,10)
Food Journal from Tuesday:
B: oatmeal + 1 boiled egg + almonds
S: 1/2 ElevateMe bar
L: steak, salad, vinaigrette
S: mulberries, almonds, turkey jerky
D: chicken sandwich and jugo juice (cheat)
S: banana + turkey jerky
Cheats = 1 -dinner at the mall with Jugo Juice
2) Thought process change: I didn't want to work out tonight and haven't yet this week...and I allowed myself to listen to the voice inside my head that told me to give up until after Christmas. So I told that lazy voice to pipe down and got my a$$ into the gym.
Happy Holidays everyone.
Yesterdays Food Journal
Morning smothie: yogurt,protein,greens,almond butter,ground flax,1/2 banana
Excellent BBQ lunch: salad, 1-1/2 pieces of steak, some fruit pieces.
Late supper 9pm at Boston Pizza: 1/2 order whole wheat linguine with light sauce (tomatoe,pepper,onion), glass of water, and the even worser part was a cup of coffee as I still had many things to do.
WOD - Thanks to Gino for helping me out as I kinda freaked when I realized I was not counting the weights properly so here it is.
A. Deadlifts, 10,10,10,10,10 I did
10 at 75 lbs
10 at 95 lbs
7 at 115 lbs
8 at 120 lbs
8 at 125 lbs
lying foam roller between sets for 120 secs.
B. Anchored situps, AMRAP in 30 sec x 3 rest 30 secs. I did 20, 20, 18
c. Back Ext, AMRAP in 30 sec x 3sets rest 30 secs. I did 17, 18, 20
Good workout but as long as I can lift the big turkey in the pan all is good.
How I was feeling: Has been a busy stressful week and was feeling this was just one more thing to do on my list of many things. However the fact is I got it done and all the shopping and other things are done (except for wrapping)and everything will be ready for the holidays.
Greetings to all.
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