cindy is done for

New phones come out next week...

Glad I waited! 

Box Squats - not so easy!

One foot off the edge and Squat on down!

My mind was convinced that I am still too heavy to do this

without pulling the box tower over onto myself. Go figure!

Stretching - feels good after a good work out

Avg HR yesterday at CF = 110

Max HR = 160

 

400 meter run...planks...bridges...squats...hand walk-outs

Overhead Squats, And Active Recovery - lots of foam roller work

And "Cindy" was the WOD:

10 Ring Rows 

15 Push-Ups (bar style for me)

20 Squats

I did exactly 3 sets in 10 minutes with nearly perfect form.

Thank you. Thank you very much!

I still use a box for squats, but the others in the class 

think that is too Old School. I don't think my butt goes down as far 

when they take away the target box!

Protein shakes x 2

Ground Beef, Green Beans, Onions, Red and Poblano Peppers

I'm still making every day count till my vacation!

cross fit monk

Cold day out and about

Till ya get warmed up, that is!

Planking on a foam roller.

Went to CrossFit... gave it my all!

This is my pulse...171.... 

220 minus your age is max max

So... hey! Even yet I am the slowest one in the group.

I recover nicely... I just need more "real" cardio training.

Imagine what my pulse was 9 months ago....

Or 2 years ago!

3 x 200 meter run (after the 400 meter run warm up)

Front squats (use a barbell for these)

Overhead Press and Push Press 

Each 3 x 10 (15 # barbell)

Everyone was getting back to the swing of things today

Shrimp, Bacon, Onions, Peppers....

Still having trouble getting my calories up:

2 HB eggs.

Protein shake (a double)

And the bacon shrimp meal (above)

Plus cream and buttah.

Carborexia? I'm trying not to!

So I leave you with this...a beautiful sunrise to start the day with!

today I ate this

Feel pretty small today.

Pretty tired, with a pretty good headache, too.

I hate to mention feeling less than stellar,

because some one inevitably says

"It's the carbs!"

And I would hate to have to fight someone today.

I'm just not up to it!

Might just go on back to bed early.

Just for grins, I weighed at Cross Fit...

And yes  - I went, even thought I felt tired.

My weight is the same. Exactly.

But I have lost 2 pounds of muscle.

And gained 2 pounds of fat.

And I am not pleased.

Had mostly protein shakes today...

3 today and some squash I made last night.

Roasted in a cast iron dutch oven 

and dusted with garam masala.

On days when I have a moderate amount of carbs,

I don't have any added fat... just what occurs 

naturally in heavy whipping cream.

I might switch out to half and half...

I need a few more carbs and could use less fat.

We'll see!

Less than half a cup of acorn squash. 

 100 grams is two spoons-full.

The top chart shows 30 total carbs.

It would probably be 20 or so net.

I still weigh the food and look it up!

Don't want any surprises.

Hope your day is great!