PlantFit BootCamp Tomorrow at 9am in San Francisco. FREE!!!

Hey guys, tomorrow is the last day of February, and therefore the last day of Free February Classes! Come join me and others as I take you through a fun, yet challenging workout! I have a regular group of about 5, but I want to extend this invite to whoever can make it. The location is:

Holly Park, Playground Area, San Francisco

See you at 9am Tomorrow! (Friday)

IMG_6294


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!


1.28.14 WOD Tuesday

Week 2 – 5/3/1 Bench Press

70%1RM for 3 Reps

80%1RM for 3 Reps

90%1RM for 3+ Reps (As many as possible)

Strength:

4 x 10 Flat DB Press, palms facing each other

4 x 10 Minimal Kipping Knees to Elbows, slow and controlled on the way back down

MetCon:

6 minute AMRAP of:

15 x Double Unders

1 x Hand Stand Push-UP (HSPU)

15 x Double Unders

2 x HSPU

15 x Double Unders

3 x HSPU

15 x Double Unders

4 x HSPU

15 x Double Unders

5 x HSPU

etc…


1.27.14 WOD Monday

Week 2 – 5/3/1 Front Squats

70%1RM for 3 Reps

80%1RM for 3 Reps

90%1RM for 3+ Reps (As many as possible)

Conditioning:

In 20 minutes, as many reps as possible of:

5 x Pull-Ups

5 x Pistols Left Leg

5 x Ring Push-Ups

5 x Pistols Right Leg


1.25.14 WOD Saturday

Strength: Week 1 – 5/3/1 Strict Shoulder Press

65%1rm/5, 75%1rm/5, 85%1rm/5+

Skill: Jerk From Boxes 10 sets of single reps, work up to a 1 rep max (no time limit)

Conditioning: 20 sets of 3 muscle-ups, EMOM (every minute on the minute)

Happy Week 1 Folks! Enjoy a rest day on Sunday, and see you again on Monday for week 2 of 5/3/1 Front Squats.


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!

TRXshot

 

 


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.

Omelette

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.


1.22.14 WOD Wednesday

Hey guys, quick update. The 5/3/1 Strength Program has changed order slightly. We are currently in week 1 of a new cycle. The new schedule is:

.

Monday – Front Squat

Tuesday – Bench Press

Wednesday – Dead Lift

.

Friday – Back Squat (High Bar, Full Depth)

Saturday – Strict Shoulder Press

.

Thursday and Sunday are rest days. I will still program heavy pull ups and weighted dip work, but with the CrossFit Open 5 weeks away, heavy front squats had to be added to the mix. Ok today’s WOD:

 

1.22.14 WOD

Week 1 – 5/3/1 Dead Lift

CrossFit Open Workout 11.5

Complete as many rounds as possible in 20 mins of:

5 x Power Cleans, 145/100 lbs

10 x Toes To Bars

15 x Wall Balls, 20/14 lbs, 10 ft target


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!