Hey guys, I updated the Getting Started & Pricing Tab on the site, as well as uploaded a Gallery page for me. Take a look if you are interested in a custom 3-Day Meal Plan, a 12-Week Transformation Package I now offer, or simply want to see a few photos. I promise I stay humble and do this for the animals. Thanks everyone!
Also, be sure to check out our video for the 2014 PlantBuilt Team and if you can make any contribution, we surely would appreciate it!
Thanks again everyone!
Hey all, I just wanted to send out a quick update. It is currently the second week of the Worldwide Reebok CrossFit Open. Last I checked, I was sitting in 113th place (in the Northern California Region) out of nearly 6,000 male competitors. I grabbed a screenshot when I was in 106th place! Only the top 45 men in each Region (17 Regions Worldwide) make it to the next stage of competition, but either way, I am having fun at GrassRoots CrossFit as the only Vegan Coach there, and here is the video of me performing 14.1. The 14.2 video will be my next post. Go to http://games.crossfit.com/ for a description of the workouts. Thanks for following guys! I’m excited to hear how everyone else does in the Open!
Week 3 – 5/3/1 Back Squat
75% 1RM for 5 Reps
85% 1RM for 3 Reps
95% 1RM for 1+ Reps (As many as possible)
“Isabel + Annie” (with full squat snatch)
30 x Squat Snatch 135#/95#
then immediately to:
Also here is a quick video of a rep PR on Dead Lift from Wednesday. Let’s get it!
Hey guys, once again, I am getting behind on blog updates. Regardless of posts, the 5/3/1 Program
Monday: Front Squat
Tuesday: Bench Press
Wednesday: Dead Lift
Thursday: Rest Day
Friday: Back Squat
Saturday: Strict Shoulder Press
Sunday: Rest Day
I am in week 3 of the routine and just got a new rep PR on Dead Lifts. I’ll post that on Friday though. After Dead Lifts, I wanted to retest my Overhead Squat. Here is a video of how that went down. Thanks for following all!
Week 1 of 5/3/1 Back Squat
5/5/5+ reps at 65, 75, 85%
4×10 Box Squat. Adjust weight accordingly
4×10 Weighted Back Extension
10 minute AMRAP of:
5 x Squat Snatch at 85% 1 RM
30 x Double Unders
Holly Park Playground in San Francisco 9am!
If you are in the bay area and want to get a workout in, meet me at 9am at the playground Friday (tomorrow) in San Francisco. It will be free first time, then $15 drop-in rate after that. Expect TRX, Jump Ropes, Kettlebells, Bodyweight Movements, and a good time. See you soon!
Today is a rest day. Let’s get ready for Week 1 of Back Squats on the 5/3/1 Cycle tomorrow. I thought I’d share my breakfast this morning as well. With PlantFit, it is about eating plants and getting fit. I do acknowledge that most of my posts are simply about working out, and not what food I eat and recommend to others, so here is my breakfast that like always, is made with Plants! I had a Tofu Omelette over spinach with avocado, and some ginger peach green tea. I made the omelette gluten free, by using corn starch instead of wheat gluten.
No, this is not egg, people. Recipe from http://engine2diet.com/
E2 Vegan Omelette:
8 ounces mushrooms, sliced
½ onion, diced
1 red bell pepper, sliced into strips
1 cup baby spinach leaves
12 ounces Silken Lite Firm tofu
2 tablespoons soy milk
2 tablespoons nutritional yeast
2 tablespoons Ener-G egg replacer
2 teaspoons Bragg Liquid Aminos
1 tablespoon vital wheat gluten
¼ teaspoon onion powder
¼ teaspoon turmeric
Salsa to taste (see page 240)
For Omelet Filling:
Sauté the mushrooms and onion in a large, sprayed skillet over high heat for 5–7 minutes or until
the mushroom liquid is mostly gone. Remove to a bowl and return the skillet to the heat. Toss the
bell pepper strips in the skillet for 3 minutes until they begin to brown slightly. Remove from heat
and set aside.
Blend together all ingredients until smooth. Spray a large nonstick skillet and pour half of the batter into the center, using a spoon to spread it out thinly over the bottom of the skillet. Turn the heat to medium. Cover and cook for 8 minutes, then place half of the cooked mushrooms, onions, bell pepper strips, and spinach in a line down the center of the omelet. Use a spatula to flip both sides over the veggies, cover and cook an additional 2 minutes. Remove from heat and gently shake the skillet from side to side a couple of times to loosen the omelet. Carefully slide the omelet onto a plate. Repeat with the second half of the batter. Serve immediately with salsa and a side of fresh fruit.
Add sliced avocados, diced tomatoes, pineapple chunks, or sliced olives.
For mine, I added diced onion and “Phoney Baloney’s” brand Coconut Bacon shreds into the tofu batter. I then added Daiya Cheddar Cheese into the center. I kept the cheese light and only in there for flavor, since I wanted most of the fat coming from the avocado and coconut bacon. Happy rest day guys! Eat well. Be compassionate.
I completed the CrossFit Total on Saturday.
930 Total Pounds lifted.
335lbs on Back Squat
160lbs on Strict Overhead Press
435lbs on Dead Lift (15lb Personal Record)
A win for Plant Eaters!
The last post had a broken link to Mark Rippetoe’s article. Here is a second try:
1-3 Muscle-Ups (or modified muscle-up derivative) Every Minute On the Minute for 20 minutes.
12 minute AMRAP of:
10 x Power Clean and Jerk 155#/115
10 x Over the Bar Burpees