Day 9: Continuing the Story of Breakfast
To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.
Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.
We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.
CrossFit WOD for Tuesday 2/11/2020
AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees
Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.
READ: The Story of Breakfast, Part 2 – CrossFit
WATCH:
Tuesday 2/11
1-9 Sleep
12:00 Lunch
– Turkey sandwich (wheat bread, horseradish cheddar cheese
1:30 Post Dog-walk Snack (cookie)
7:00 Dinner
– 1 bowl Homemade Tofu Malai Curry w/mixed rice
– 1 small spinach salad, vinegar & olive oil
9:00 Beer (1 12oz IPA)
Slept ~7 hours (which is definitely not enough for me)
Breakfast: Coffee, a few handfuls of peanuts, coffee
Staff Meeting Snacks: a few pieces of cheese, a few slices of meh salami
Lunch: large Kale/spinach salad, tofu, cheese, caesar dressing, olives, a bell pepper, two carrots, coffee
Snacks: <1 ounce of good salami
Dinner: 1 bowl – Modified Mali Kari from "East" by Meera Sodha. Onions, tomato passata, coconut milk, lime, tofu, broccoli, peanuts, over brown rice/quinoa
7am: water
9am unexpected snack: a coworker brought in a batch of lemon macarons that she made. They were so good!
9:30am: frozen banana smoothie, granola
1pm lunch: meatless meatloaf, balsamic Brussels sprouts, cauliflower rice with Mama Lil’s peppers, dates
3pm snack: builder bar
4pm snack: banana, peanut butter
5:30 WOD
Several water bottles while coaching
9pm dinner: homemade sourdough!💕 with 2 eggs and about a cup of homemade red pepper soup
Morning Workout – Whey Shake
Breakfast – Egg white omelette, toast, fig bar
Lunch – Stir-fry, rice
Dinner – Squid balls
Night – Casein, peanuts
Oops! Posted this on the wrong day.
Tuesday 2/11
More detailed journal on MyFitnessPal. @sarahbr11
(6am CrossFit. I still don’t know what’s wrong with my foot No jumping/running until I get more info from my physician)
7:30am: finished 24 oz H20 and protein oatmeal shake 290 kcal
9am: cappuccino and grapes 155 kcal
2pm: carrots, chicken thigh, mixed veggies, 1/2 hard boiled egg, gummy vitamins, donut (offered at work. Threw it away about halfway. Stomach didn’t feel great afterwards either) 673 kcal
7:30pm: chocolate, orange, pickle 178 kcal
Daily total: 1331 kcal
2/11 Tuesday
Usual coffee
B: eggs and a big bowl of fruit w/hemp seeds, flax meal, chia, coconut flakes, dollop of yogurt
L: cheese & pickle sandwich, apple
Coffee
Carrots, cukes, crackers with hummus
CrossFit
D: big salad + quinoa, pork/fennel/apple
Bowl of vanilla ice cream + chocolate sauce
“Magic mushroom powder” lol I think they should rename that… or maybe it’s an effective and tasty way to micro-dose 😉
Monday, 2/10
10:00 – breakfast power smoothie
12:00 – handful PB pretzel bites
15:00 – 2 donuts, cup of joe
18:00 – 1/3 protein bar
CrossFit
19:00 – chicken breast, kale/carrot/bacon salad
20:00 – protein chips
21:00 – meal bar
22:00 – spaghetti, diced turkey, homemade tomato sauce, chicken breast, kale/carrot/bacon salad
Morning snack (8:15 am):
1 grip walnuts plus 1 apple
Breakfast (10:15 am):
Oatmeal (1/2 cup raw)
1 cup blueberries and grapes mix
4 eggs (3 white and 1 whole), fried in 1 TBS avocado oil.
Lunch (1:30 pm)
One whole sheet tortilla
3/4 chicken breast (curry)
Coffee at 4:00 pm
Evening (5:00 pm)
Vega protein bar
Dinner (8:00 pm)
At a friends place (never Gelderland as guilty)
1 cup whisky
2 cups spicy rice crisps
4 parathas (thick tortillas fried in oil)
1/2 cup Paneer (Cottege cheese) curry
1/2 cup mushroom and potato gravy
1 cup guava juice
1 tiny scoop ice cream
Previous post was Tuesday’s
Wednesday (Feb 12):
Woke up at 10:00 am
Brunch (11:30 am)
1 large whole wheat tortilla
1/2 chicken breast curry
Snack (1:30 pm)
Latte
1 Vega protein bar
Dinner (7:30 pm)
One small pizza with chicken topping