The workout.
Today is ” half cindy” day . That’s 10 minutes ( normally 20 minutes) of 5 pull ups (or ring rows) 10 push ups, 15 squats
Continue readingDWF: Cindy, toast and a nostril check
The zone diet
DWF: Spag bol and some dumbbell fun.
Combining a one arm dumbbell split jerk with double under’s and a shuttle run is probably the most fun you can have with your clothes on.
Continue readingDWF: the turmeric kick back and rest day
Fans of putting turmeric in places other than in the stews and curries, where they belong, have been rebelling. Here is a turmeric recipe from “Andy”
Continue readingDWF: a food diary and a workout with anything you can scramble over
Ive been randomly showing you fairly balanced meals over the last month, just to show you that you can take fairly normal food and put it into quantities and rough ratios that are metabolically good for you you. Your system doesn’t really like being bathed in carb. It wants some, but probably not enough to match your current lust for cakes and donuts!
Continue readingDWF: a one zone block snack and a rule breach
Todays workout, is in violation of our rules.
We don’t assume that you have access to a pull up bar! But today we stayed in the flat because we have a pull up bar there (with rings on). We wanted to do a version of Cindy. The Crossfit workout of 5 pull ups, 10 push ups, 15 squats. AMRAP in 15 minutes (it should b 20 minutes, but Im 59, so I cut myself some slack now and then.)
Continue readingDWF: Doing Annie. Are you a sugar smuggler?
The fitness:
The Crossfit workout Annie
50-40-30-20-10 double-unders. 50-40-30-20-10 abmat sit-ups.
Continue readingDWF: a fish supper and a kettlebell hell
DWF a useful 2-3 block breakfast, and , its a rest day
In promoting the DWF, (daily workout and food) we follow the classic Crossfit 3 day on 1 day off. We work in a car park with just a dumbbell a kettlebell and a skipping room. In the square next door, we have access to some benches that we can step up onto or jump on.
Continue readingDWF:A feta salad and some timing issues
TODAY’S WORKOUT
You’ll need a watch in todays workout which is a fun 10 v sits, 50 meter sprint, 20 squat, rest 1 minute affair. Aim for 5 rounds. Try and keep it sharp and punchy. Sprint the sprin.
We train in our car park so we do a 30m fast run, turn around with a 30m all out sprint back to our exercise mat!
The sprint is useful as it’s short enough to actually build a different pace than the normal shuffle jogs people fall into.
TODAY’S FOOD
Thanks to Leanne for this veggie Feta salad meal: Not far off a 3 block zone meal
DWF: A Cajun chicken dinner and morning burpees
Well its Saturday, and day 2 out of this training block of 3 days.
Todays workout is 12 minutes of :
10 burpees, 5 dumbbell push press L, 5 dumbbell push press R
This is nastily crafted as yesterday you had the push up grind. Today you will really want to drive your hips on the push press and you’ll probably want more of a sprawl on the burpee.
Still, super compensation, aside, it was surprisingly yuk!
Enjoy.
Todays Healthy Food Option
To add more variety to this blog, I’m inviting guests into share their favourite meals. First up is a Cajun chicken dish from Fresh Fitness foods.
Chicken – P: 27.83 | C: 0.73 | F: 3 | Kcal: 141.24
Broccoli – [ P: 2.52 | C: 3.2 | F: 2.42 | Kcal: 35.66
Rice – [ P: 2.8 | C: 26.5 | F: 0.75 | Kcal: 123.5 ]
Cajun Chicken Ingredients
- 2 chicken breasts
- 15g cajun seasoning
- 5g honey
Method
- Preheat the oven to 200c
- Mix all of the ingredients together, making sure the chicken is completely coated.
- Place the chicken onto a tray, place the tray into the preheated oven.
- Cook the chicken for 20-25 minutes, or until the chicken is cooked the whole way through leave to rest for 5-10 minutes then slice into thin 0.5cm slices.
Roasted Broccoli Ingredients
- 1 head broccoli
- 1tbsp smoked paprika
- 2 cloves garlic
- splash of olive oil
Method
- Take the florets off the broccoli, slice the bottom off the stalk, cut into 1/4’s lengthwise then slice into 1/2 – 1 inch cubes.
- Mix all ingredients together then place onto a tray and cook in an oven for 15 minutes at 200c.
Zesty Rice Ingredients
- 100g white rice
- 300g water
- 2 limes, zested and juiced
- small bunch of coriander sliced.
Method
- Place the rice into a pan and pour over the water.
- Bring up to the boil, leave to boil for 2-3 minutes then cover the pan with a lid and turn off the heat.
- After 10 minutes, fluff up the rice with a fork and mix through the lime and coriander.
If you want to try Fresh Fitness Food go here https://www.freshfitnessfood.com/ then use the discounts GABDOU10 for 10% off and GABDOU for £50 off your first order.
Have a great weekend, stay active, eat healthily, see you tomorrow, and join the mailing list
Andrew Stemler 