Post the 10-mile trail run race, I really wanted to do the prescribed strength and conditioning recovery workout yesterday but my body was not having any of it. I just wanted to rest so I ended up doing the workout today:
Abmat situps 3 x 15
Supermans 3 x 15
Kettlebell/Dumbbell swings 3 x 15 (I used a 30 lb dumbbell)
Bench Press 3 x 10 (70 lbs)
Pull-ups 3 x 10 (I did negative pullups since I still can't do a full pullup)
This workout is modified from what is recommended on Crossfit Endurance's website because I don't have access to a glute-hamstring developer, I'm hoping we get one in the gym but that may take a while.  I also went a little heavy on the bench presses so I only did 10 reps instead of 15 because I am trying to build up my repetitions for the 5K Pump'N 'Run in February. 

My diet this week still wavered a bit, I thought I wasn't going to eat out but still ended up at Chick-fil-a with co-workers and dinner at Applebee's (though no onion rings!).  And Saturday was a major eating out day but within the confines of the "No bread/no sugar challenge".  The diet Coke reduction plan also never got started! Sixteen more days to go before I can enjoy some chocolate again!


Food LogBreakfastSnacksLunch Dinner
1/9/20121/2 cup oatmeal with 1/2 cup 1% milk with 1 banana and chai1 mozarella stick, 1 cashew cookie Larabar,1 apple, 1 diet coke 20oz, roasted/salted almonds, cashews6 oz salmon with 2 cup brocolli, 1 cucumber4 oz chicken with 1/2 cup rice and 1/2 cup spinach
1/10/20121/2 cup oatmeal with 1/2 cup 1% milk with 1 banana and chai1 mozarella stick, 1 apple, 1 diet coke, 1 chai4 oz chicken with 1/2 cup rice and 1/2 cup spinach2 oz chicken, rice, spinach, blue corn tortilla chips and baby carrots with hummus
1/11/20122 eggs, 1 c brocolli, chai2 mozarella sticks, 1 apple, 2 diet cokes, 4 oz chicken with 1/2 cup rice and 1/2 cup spinachthai chicken salad, veg soup, blue corn tortilla chips, 1 red bell pepper, baby carrots with hummus and salsa
1/12/20121/2 cup oatmeal with 1/2 cup 1% milk with 1 cup blueberries and chai1 mozarella stick, 1 orange, 1 apple4 oz chicken with 1 cup brocolliApplebees- chili-lime chicken and artichoke dip
1/13/20122 eggs, 1 c brocolli, chaialmonds, 1 apple, diet cokeChick-fil-a southwest chicken salad and waffle fries4 oz chicken with sphagetti and sauce
1/14/20121 egg/brocolli, 1/2 cup oatmeal with 1/2 cup 1% milk and 1 cup blueberries with chai1 whey protein shake, 1 cashew cookie Larabar, 1/2 orange, 1/2 bananaTorreros scallops/rice/peper/onionsChicken Pietro @ Biaggis: 2 chicken breasts in balsamic vinegar sauce with peppers/onions/green beans and portabello mushrooms
1/15/20121 egg/brocolli with chai1 large popcorn, 1 grapefruit, tortilla chips with hummusStrawberry frozen custard (only strawberries and milk)Chicken Pietro leftovers with 1 cup spinach


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