4/30/11

food:

• breakfast: 2 slices veggie pizza, 2 slices of toast with sunflower seed butter
• lunch: noodles, 2 eggs, cashews
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D
• piece of chocolate
• dinner: ?

training:

• class: 1.5h

4/29/11

food:

• breakfast: veggie rice porridge, 2 eggs
• lunch: rice, chickpea cauliflower curry, cashews
• snack: yogurt, raisins
• snack: chips + guacamole
• dinner: 2 slices of veggie pizza
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D

workout:

• morning warmups
• circut, 6 rounds: 90s jump rope, 10 slider pike pushups

4/28/11

food:

• breakfast: veggie rice porridge, 2 eggs
• calcium chew, piece of chocolate
• snack: yogurt, raisins
• lunch: rice, chickpea cauliflower curry
• snack: chips, guacamole
• dinner: rice, Swiss chard, 1 egg
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D

morning warmups

4/27/11

food:

• breakfast: veggie rice porridge, 2 eggs
• piece of chocolate
• snack: almonds,raisins
• lunch: veggie lasagna
• snack: yogurt, raisins
• snack: half Clif builder bar
• dinner: rice, tofu veggie stir fry, 2 eggs
• half Clif builder bar
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D

training:

• class: 1h45m

workout:

• morning warmups
• inverted rows, ring pushups, kb swings: 12,10,8,6,4,2

4/26/11

food:

• breakfast: veggie rice porridge, 2 eggs
• piece of chocolate
• snack: almonds, raisins
• lunch: veggie lasagna
• snack: peanut butter+honey sandwich
• snack: yogurt, raisins
• dinner: rice, chickpea cauliflower curry
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D

training:

• class: 1h

workout:

• morning warmups
• stadiums+10 pushups+50 yd dash: 2 rounds
• 1 round of stadiums + dash at half speed

4/25/11

food:

• breakfast: veggie rice porridge, 2 eggs
• piece of chocolate
• snack: almonds+raisins
• lunch: peanut butter+honey sandwich, mug of kefir, mug of almond milk
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D
• snack: cereal
• dinner: rice, tofu, chinese broccoli, mushrooms, 1 eg
• piece of chocolate

workout:

• morning warmups
• circuit (5x):

• ring dips: 5
• turn around pull-ups: 8 (3.5 rounds, finished off with regular)
• lunges: 20

4/24/11

food:

• breakfast: tofu veggie soup, noodles, 2 eggs
• 2 pieces of chocolate
• lunch: 5 eggrolls
• dinner: rice, chickpea cauliflower curry
• piece of chocolate
• bowl of mung bean soup

morning warmups

4/23/11

food:

• breakfast: veggie rice porridge, 2 eggs
• lunch: cup of kefir
• lunch 2: tofu veggie soup, noodles
• dinner: veggie lasagna
• dinner 2: 2 bowls mung bean soup

training:

• class: 1.5h

morning warmups

4/24/11

food:

• breakfast: veggie rice porridge, 2 eggs
• lunch: roast potatoes, carrots, onions, bean burger patty
• dinner: tofu veggie soup, noodles

workout:

• morning warmups
• circuit, 5x: 10 kb swings, 10 burpees, 5 ring dips, 5 pull ups (11m24s)

4/21/11

food:

• breakfast: rice porridge, broccoli, 2 eggs
• calcium chew
• snack: 2 cookies
• snack: almonds, raisins
• lunch: roast potatoes, carrots, onion, 2 bean burger patties
• dinner: rice, roast tofu slices, broccoli, 1 egg

training:

• practice: 2h

workout:

• morning warmups
• 40yd suicides
• 40yd suicides + 4x10 yd kb carries

4/20/11

food:

• breakfast 1: pita+roast tofu slices
• breakfast 2: rice porridge, broccoli, 2 eggs
• lunch: 2 veggie burgers
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D
• snack: Clif builder bar
• dinner: tofu veggie sticky rice

training:

• private lesson: 1h
• demo: 1h

workout:

• 5 rounds: 50yd kb carries, 2x8xoffset deadlifts (75lbs)

4/19/11

food:

• breakfast: veggie rice porridge, 2 eggs
• mug of hot cocoa
• snack: almonds, raisins
• lunch: 4 grape leaves, chik patty
• snack: Clif builder bar
• dinner: tofu veggie sticky rice
• 500 mg DHA, 70 mg EPA, multivitamin, 2000 IU vitamin D

training:

• class: 1h

workout:

• morning warmups
• circuit, 5x with vest, 5 pull ups, 5 toes to bar, 5 dips, 10 lunges, 5 slider hamstring curls

4/18/11

food:

• breakfast: veggie rice porridge, broccoli, 2 eggs
• mug of hot cocoa
• snack: almonds, raisins
• lunch: tofu veggie sticky rice, cashews
• 450 mg EPA, 450 mg DHA, multivitamin, 2000 IU vitamin D
• dinner: broccoli, soy cheese pizza

workout:

• morning warmups
• snatch: 1x55, 1x75, 1x85, 1x105
• clean+front squat: 1x105, 1x125, 1x145, 2 attempts at 155, 5x1x125
• jump rope: 5x1m
• muscle ups: 2
• front lever practice

4/17/11

food:

• breakfast: rice porridge, tofu, broccoli
• lunch: rice porridge, string beans, 2 eggs
• snack: tofu veggie sticky rice
• dinner: tofu veggie sticky rice

4/16/11

food:

• breakfast: veggie cheese grits, 2 eggs
• snack: Clif builder bar
• lunch: 5 eggrolls
• dinner 1: 4 bean soft-shell tacos
• 450 mg EPA, 450 mg DHA, multivitamin, 2000 IU vitamin D
• dinner 2: pasta, broccoli, sauce, soy cheese, chik patty
• mug of hot cocoa

training:

• class: 1.5h

workout:

• morning warmups
• snatch: 2x1x75, 2x1x85,1x105
• clean+front squat: 2x1x105, 2x1x125, 1x145
• jump rope: 5x1m
• front lever practice
• bar muscle ups: 2, 1

4/15/11

food:

• breakfast: veggie cheese grits, 2 eggs
• piece of chocolate
• lunch: pita+ hummus
• snack: Greek yogurt, raisins
• dinner: pasta, broccoli, sauce, soy cheese, chik patty
• 450 mg EPA, 450 mg DHA, multivitamin, 2000 IU vitamin D
• mug of hot cocoa

workout:

• morning warmups
• focus mitts: 2x3m combos, 2x1m punch out on partner advancing with shield

4/14/11

food:

• breakfast: veggie cheese grits, 2 eggs
• piece of chocolate
• 450 mg EPA, 450 mg DHA
• lunch: rice, chickpea-potato curry, cashews
• dinner: bean veggie burrito, pita+hummus, 2 slices of banan bread

workout:

• morning warmups
• stadiums, pushups, bird-dogs

training:

• class: 1.5h

4/13/11

food:

• breakfast: veggie rice porridge, 2 eggs
• mug of hot cocoa
• snack: almonds, raisins
• lunch: rice, chickpea potato curry, cashews
• snack: Clif builder bar
• dinner: veggie burger, hummus sandwich
• 450 mg EPA, 450 mg DHA

training:

• solo practice: 5m

workout:

• morning warmups
• jump rope: 200 turns
• slow chin ups: 30s, 30s+vest, 2x20s+2 vests
• slow ring dips: 30s, 30s, 2x20s+vest
• chin ups, 5s eccentric, fast concentric: 5
• ring dips, 5s eccentric, fast concentric: 5

4/12/11

food:

• breakfast: veggie rice porridge, 2 eggs
• snack: almonds, raisins
• lunch: rice, broccoli, chik patty
• snack: half Clif builder bar
• dinner: rice, tofu broccoli stir fry, cashews
• 450 mg EPA, 450 mg DHA, 2000 IU vitamin D, multivitamin
• half Clif builder bar

training:

• class: 1h

workout:

• morning warmups
• offset deadlifts: 2x8x65
• deadlifts: 5x95, 5x115, 5x135, 5x165, 4x185, 3x205, 3x225, 3x245, 2x265, 1x285
• pullups: 8

4/11/11

food:

• breakfast: veggie rice porridge, 2 eggs
• mug of hot cocoa
• lunch: 2 slices of toast, hummus
• piece of chocolate
• snack: almonds, raisins
• dinner: pasta, artichoke heart-veggie meatball sauce, soy cheese
• piece of chocolate

workout:

• morning warmups
• circuit, 5x: 10 kb swings, 10 sledgehammer swings, 60 yd kb carry, 5 ring dips

4/10/11

food:

• breakfast: veggie cheese grits, 2 eggs
• snack: half Clif builder bar
• lunch: rice porridge, tofu veggie stir fry
• piece of chocolate
• snack: Clif builder bar
• dinner: pasta, soy meatball-artichoke sauce, soy cheese

4/9/11

food:

• breakfast: veggie noodle soup, 2 eggs
• lunch: 2 slices of toast, sunflower seed butter, kefir
• snack: almonds, raisins
• snack: half Clif builder bar
• dinner: rice, chickpea potato curry, cashews
• 450 mg EPA, 450 mg DHA, multivitamin, 2000 IU vitamin D
• piece of chocolate

training:

• class: 1.5h

4/8/11

food:

• breakfast: 4 slices of toast, roast veggies, two eggs
• dried pineapple
• lunch: two slices of toast, hummus
• snack: almonds, raisins, kefir
• dinner: veggie noodle soup, 2 eggs
• 450 mg EPA, 450 mg DHA, multivitamin, 2000 IU vitamin D

workout:

• morning warmups
• 5 rounds: 1m jump rope, 1m plank left-right plate transfers

4/7/11

food:

• breakfast: veggie rice porridge, 2 eggs
• snack: pita, sunflower seed butter
• mug of hot cocoa
• lunch: tofu veggie noodle soup, 1 boiled egg
• dinner: noodles, broccoli, tofu

training:

• spinning/form: 50m

workout:

• stadiums+1m plank: 2 rounds

4/6/11

food:

• breakfast: veggie rice porridge, 2 eggs
• lunch: veggie rice porridge, tofu, cashews
• snack: Clif builder bar
• dinner: veggie noodle soup, 1.5 boiled eggs
• piece of chocolate
• dried pineapple

training:

• practice, form, partner body unification drills, spinning hands: 2h

workout:

• morning warmups
• jog: 2x300m
• 6 rounds, using 3s negatives: 6 chin-ups, 4 ring dips

4/5/11

food:

• breakfast: veggie rice porridge, 2 eggs
• lunch: yogurt, raisins, banana
• snack: almonds, raisins
• snack: pita, sunflower seed butter
• dinner: Mexican lasagna

training:

• class: 1h

workout:

• morning warmups
• deadlifts: 5x95, 5x135, 5x155, 5x175, 4x195, 3x200, 2x1x205
• db pullovers: 8x15, 8x20, 8x25, 8x30, 8x40, 6x45, 6x50

4/4/11

food:

• breakfast: veggie rice porridge, 2 eggs
• mug of hot cocoa
• lunch: 2 pitas, sunflower seed butter
• 450 mg EPA, 450 mg DHA, multivitamin, 2000 IU vitamin D
• snack: kefir, chips
• dinner: roasted veggies, 6 nuggets
• snack: protein shake

training:

• standing: 10m

workout:

• morning warmups
• circuit, 6x: 50 yd kb carries, 5 chin ups, 5 ring dips

4/3/11

food:

• breakfast: veggie rice porridge, 2 eggs
• lunch: bowl of pea soup
• snack: kefir
• snack: pita+sunflower seed butter
• dinner: rice, tofu veggie stir fry, cashews

training:

• standing: 10m

4/2/11

food:

• breakfast: veggie rice porridge, 2 eggs
• lunch: chips+guacamole
• dinner: Mexican lasagna
• snack: pita+sunflower butter

workout:

• morning warmups
• moving boxes

training:

• class: 1.5h

4/1/11

food:

• breakfast: veggie rice porridge, 2 eggs
• mug of hot cocoa
• lunch: rice, Chinese broccoli+carrots, 5 nuggets
• snack: chips+guacamole
• snack: glass of kefir
• dinner: Mexican lasagna

workout:

• morning warmups
• circuit, 10m (8-9x?): 10 swings, 10 bw squats, 10 pushups, 10 mountain climbers