2.7.14 WOD Friday

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)

Metabolic Conditioning:

For Time:

“Isabel + Annie” (with full squat snatch)

30 x Squat Snatch 135#/95#

then immediately to:

50-40-30-20-10 of

Double-Unders

Sit-Ups

Also here is a quick video of a rep PR on Dead Lift from Wednesday. Let’s get it!

2.6.14 Rest Day and Overhead Squat PR

Hey guys, once again, I am getting behind on blog updates. Regardless of posts, the 5/3/1 Program

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength is scheduled as follows:

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!

1.24.14 WOD Friday and PlantFit BootCamp tomorrow!

Week 1 of 5/3/1 Back Squat

5/5/5+ reps at 65, 75, 85% 

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Strength:

4×10 Box Squat. Adjust weight accordingly

4×10 Weighted Back Extension

Then,

10 minute AMRAP of:

5 x Squat Snatch at 85% 1 RM

30 x Double Unders

PlantFit BootCamp

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!

1.23.14 Rest Day and No, This is not egg.

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:

Omelet Filling
8 ounces mushrooms, sliced
½ onion, diced
1 red bell pepper, sliced into strips
1 cup baby spinach leaves

Omelet
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)
Fresh fruit

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.

Variations:
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.

CrossFit Total Completed.

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!