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Prepping for the Week!

Posted Dec 03 2012 11:16am

Hello!

How was everyone’s weekend?

Friday after work I headed to CrossFit to get my workout on. After missing Wednesday and Thursday my body was feeling refreshed and ready to go.

Friday, November 30, 2012

WOD:

“The Shop Chipper”

10 Deadlifts (55lbs)
20 Wall Balls
10 Hang Power Cleans
20 KB Swings (35)
10 Front Squats
20 Box Jump (20)
10 Push Presses
20 Pull-ups
10 Back Squats
20 Burpees

I finished in 10 Minutes 17 Seconds which was 4 minutes faster than the last time I did “The Shop Chipper”. I also used 20 more pounds than last time.

Saturday, December 1, 2012

Saturday morning I was ready to go again. I headed to the 11 AM class and was in the zone the entire workout. We started with a 800 meter run around the block followed by:

The WOD was a 3 minute AMRAP of

  • 3 Power Cleans
  • 6 Pushups
  • 9 Air Squats

followed by a 1 minute rest for a total of 5 rounds!

I completed 20 rounds!

The entire workout I was so focused on pushing myself. By the end of the workout I was tired but gad I pushed myself throughout the WOD.

As I mentioned last week I am really going to be committed to the Tone It Up Plan this week. Yesterday afternoon I went to Trader Joe’s to get the essentials for the week. I ended up spending 27 dollars on all this! I might need to pick up another package of chicken but this should get me through the entire week. *Please Note* my work provides fruit  so I do not need to purchase the fruit I will be eating while working.

photo (18)

Last night I prepped my food for the week. The plan is to eat 5-6 small meals.

  • M1: Protein Pancake
  • M2: Greek Yogurt
  • M3: Salad with Grilled Chicken or Grilled Chicken and a Sweet Potato
  • M4: Apple with Peanut Butter
  • M5: Protein Shake Post Workout
  • M6: Grilled Chicken and a Veggie

Last night I made Perfect Fit Protein Pancakes for the week. Karena and Katrina came up with Perfect Fit Protein a few months ago and I have been using it ever since. The protein is Gluten Free, 100% Natural, Vegan, 70 Calories, 15 Grams of Protein, 0 Sugar and 3 Carbs.

photo (19)

The perfect Fit Protein Pancakes are amazing and so easy to make.

Recipe from the Perfect Fit Website.

  • ¼ cup egg whites
  • 1 packet Perfect Fit Protein
  • ½ banana (mashed)
  • 1 tsp cinnamon
  • 1 tbs flaxseed
  • Add a handful of fresh or frozen blueberries after the above ingredients are mixed together.

Pour into a pan that has been sprayed with olive oil cooking spray- heat on medium.  Cook one side until you see the little bubbles… just like cooking any pancake! Flip over (careful!) and cook on the other size until the middle is done (peek inside with a fork).

I usually top mine with strawberries.

photo (20) photo (21)

 

 

 

 

 

 

This Weeks Workout Schedule

Monday – CrossFit
Tuesday – 4 Mile Run
Wednesday – CrossFit
Thursday – Morning – 4 Mile Run – Evening – CrossFit
Friday – Rest
Saturday – CrossFit + NYRR Jingle Bell Jog
Sunday – Rest

Question

Are you committed to anything this week? What’s your workout schedule like?

Sig


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