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Scott R. would like to share Yelp reviews with you

Hi Sonia,

How's it going? Have you heard about Yelp yet? I am addicted to it!

Yelp is the place to find, review and talk about what's great - and not so great - in your neighborhood and beyond, everything from cool restaurants and bars to doctors and yoga instructors.

Check it out:
http://www.yelp.com/e;AREABQ;2t-yFrFdu38MRXr3y4P70g

See you on Yelp,

- Scott

To stop receiving Yelp messages click here:
http://www.yelp.com/bn/a45Ts1Y0zBmrmlLovek_MDXQc_lUz1wAfiY6hABkTjXyvMzwdBuzjK7NcW90EWjX/

Tuesday

Front Squat
5-5-5-5
*pick your own weight
*try to start at #65

20m OH walking lunges, #20
15 burpees
20m OH walking lunges, #20
20 pull-ups (35 ring pull-up)
70 air squats
800m run

*for time
Sent from my Verizon Wireless BlackBerry

Work out today hooray!

After an entire week of no working out and eating like crap, finally got a work out in. Did this one today:

WOD

AMRAP 3 minutes
5 db/kb swing, #25
3 burpees
5 push-ups
Rest-1:30
Repeat for a total of 4 cycles

Wasn't able to do the warm up that went along with it (they were mowing the field where I usually do that kind of stuff) so I did 100 jump rope skips and 25 bicycles x 2 instead. Got four rounds in during each of the four cycles. Didn't have a 25# barbell, but used a #15-20 pounder (not sure exactly how much it was with the bar).

Will post nutrition later. Hope I can keep my momentum going tomorrow.

Tuesday

Strength
Push Press
5-5-5-5

Metcon
AMRAP 15 minutes
5 front squats, #55
5 squat hops
5 thrusters, #55
Sent from my Verizon Wireless BlackBerry

Monday

4 rounds of:
10 Box jump or vertical jump, 16"
10 Clean and Jerk, #55
10 dips
Sent from my Verizon Wireless BlackBerry

Workout for August 11th

Did this one today:

800m run
100ft lunges
10 burpees
20 dips
30 squat hops
20 push-ups
10 burpees
800m run

Made it in approximately 29 mns (didn't have a watch on me). Felt good except for that last 800 meters. That one kicked my butt! Also, still couldn't get those full burpees in, but did the simple ones and did them good! I'm not getting discouraged, I know I'll keep getting stronger. Think I'm finally getting a routine down too.

Nutrition:

Breakfast - three egg whites scrambled with one leek, black coffee

AM Snack - yerba mate with agave and a little bit of soy milk (left over from pre-paleo); walnuts and almonds with dried papaya

Lunch - grilled chicken, steamed celery and broccoli

PM Snack - Coke Zero (ok, this is not good or a snack - bad Sonia!)

Dinner - grilled pork chop, steamed broccoli and cauliflower with tomato sauce

Evening Snack - nectarine, filberts and three spoonfuls of chocolate syrup (I wanted wine, but resisted and had some chocolate instead; again, not perfect but I'm proud that I didn't give in to alcohol craving - go me!)

Will work on eating more nuts or what not tomorrow. Thanks for the post!

Workout for August 10th

Hooray I worked out!

Did today's WOD in 47 minutes and man it kicked my ass! After the first set of 400 meters and burpees I had to switch to doing the really basic burpees (just the up down, legs back out bit, no push up at the bottom or jump at the top) or else I would have completely been toasted. This work out was really, really, really hard...but I did it!

Nutrition-

Breakfast: left over chicken stir fry with broccoli and celery; coffee with a touch of agave

Morning Snack: walnuts and dried papaya

Lunch: steamed celery and broccoli with chicken; watermelon

Afternoon snack: two egg whites

Pre Work Out: Apple juice

Dinner: chicken, broccoli and celery with tomato sauce with a bit of soy sour cream (the container was already open before the paleo challenge - I didn't want to waste it); a few bites of watermelon

Bedtime snack: blueberries and marion berries with coconut and hazlenuts

Tuesday

5 rounds of:
400m run
25 burpees

Core
100 sit-ups
*for time
Sent from my Verizon Wireless BlackBerry

Thursday

Warm-up:
50m high knees
50m lateral shuffle (side to side)
10 broad jumps (forward jumps)
50m backward jog
25 bicycles
X 2

WOD
AMRAP 3 minutes
5 db/kb swing, #25
3 burpees
5 push-ups
Rest-1:30
Repeat for a total of 4 cycles
Sent from my Verizon Wireless BlackBerry

Wednesday

800m run
100ft lunges
10 burpees
20 dips
30 squat hops
20 push-ups
10 burpees
800m run
For time, post in comment
Sent from my Verizon Wireless BlackBerry

Tuesday, August 3rd

Completed July 19th work out today:

Strength

Deadlift

5-5-5-5

Metcon

4 rounds of:

25 Double Unders

(x3 single skips)

Max Push-ups

100m run

I wasn't sure what the 5-5-5-5 meant, so just did a small increase in weight after five reps or so. Also, the gym I was at didn't have the super big weights so my form was really off (since I couldn't tell when to stop based on when the weight hit the floor). Couldn't get any double unders done so just did the triple skip instead, also had no clue what 100m was in miles, so just ran for .20 miles each time.

All in all, felt good about going to the gym, but confused and like I was either way too tired or not working hard at all.

Nutrition:

Breakfast: piece of grilled chicken; yerba mate with soy milk and agave

Morning Snack: a few walnuts and some dried papaya

Lunch: grilled chicken

Pre-Work Out: raw cauliflower, two egg whites, watermellon

Post-Work Out: protein shake

Dinner: Two eggs, piece of toast with butter

PM Snack: almonds and more watermellon

Not a strict paleo day. We ran out of food and there wasn't much for choices. Also, we still have a lot of non-paleo food in the house, and I'd hate to just throw it out. Was hungry most of the day. In fact, still am.

BAH

Found out some bad news today, so ate well then had several drinks. I need to spend some time reteaching my body, mind and soul that a work-out can be just as much of a 'treat' as drinking, but not today.

So oh well. I'm going to finish my drink, go to bed and start tomorrow like a new day.

Back on the Wagon: Day Two

Yay! Two workouts in a row! My body is exhausted and I did really poorly at my two workouts, but I DID THEM! WHEEE!

I didn't have my work out for today so I did a hodge podge of things that looked fun from past work outs.

Warm Up:

400 meter jog

10 push-ups

10 sit-ups

Conditioning:

AMRAP for 3 mns.

5 burpees

5 weighted sit ups #10

5 goblet squats #25

- Did four rounds.

CFE:

Cover as much distance as possible in 9 mns.

- Did one mile. BAH

I stretched and rolled out for 30 mns. after wards and felt great about that at least. My body is tight and tired, but feeling ok. Still having problems with my hip, but its getting slowly better.

Nutrition:

Mexican pastry and coffee for breakfast.

Two egg whites, grilled chicken with green pepper, almonds and dried papaya and a few grapes through out the day.

Apple sauce as post work out snack.

Left over Housewarming Party food for dinner including yam fries, seven layer dip, cookies, macaroons, chips, crackers, carrots and a grilled chicken leg.

So not the best on the food, but we're trying to get the non-paleo party stuff out of the cupboards.

Now off to bed with me! Here's to day THREE tomorrow.

The wagon gets me again.

Ok, so its been a long time. I fell WAY off the wagon. I fell under the wagon, was run over by the wagon, then ran away from the wagon, then tunneled under it even further.

BUT yesterday was the day. The day to get back on the wagon. I was going to kick the wagon's ass. I went to the tractor tires down the street from my house and was going to use them instead of the box in the gym. I'm a bad ass! I don't need no stinking gym!

So those tires are TALL. TALL. But I didn't mind. I'm a warrior. Nothing can stop me. The wagon is going down. Four sets of 25? No problem. I jump, I jump again. I make it to jump #12 and almost miss it. Its ok, I can do it. I've totally got it. "Swing your arms" Coach Scott says in my head (a la Yoda). I swing, I bend, I jump and....

BAM! I smash my (already wounded) hand into the tire. It swells. It turns purple. I roll into a ball in the grass and cry. I go home, ice the hand and get drunk.

Another day off the wagon. Oh well.

Tuesday

Strength

Deadlift

5-5-5-5

Metcon

4 rounds of:

25 Double Unders

(x3 single skips)

Max Push-ups

100m run

Monday

Metcon

Complete 4 rounds of:

25 Box Jumps

15 Push-ups

25 Knees to Elbow

*hang from bar and bring knees up

Conditioning

5k

for time

Friday

Strength-Week 2

Back Squat

#1 set 3 x 70% 1RM

#2 set 3 x 80% 1RM

#3 set 3 x 90% 1RM

*last set perform max reps

Metcon

"Cindy"

AMRAP 20 minutes

5 pull-ups

10 push-ups

15 squats

*post rounds complete in comment

Thursday

Conditioning

5K

for time

Wednesday

Strength-Week 2

Press

#1 set 3 x 70% 1RM

#2 set 3 x 80% 1RM

#3 set 3 x 90% 1RM

*last set perform max reps

Metcon

4 rounds of:

15 Thrusters, #65/#95

400m run