Pig Out Days

Monday

latte

minibagel

5 small smoothies (orange, banana, pineapple, coconut milk)

1 coffee with a spot of milk

a small salad

4 spoons of spatzle, a spoon of red cabbage, grilled eggplant

2 mini panna cottas and 1 mini blackforest cake

dani's famous spinach pie, a crust filled with spinach, mushrooms and egg

Rheinstairmaster for 40 mintes

Tuesday

latte

handful of almonds

leftover spinach pie

sheepsmilk yogurt

salad with chicken and asian veggies

20 minute swim

I feel tired too lately and my anemia is really bad, under the critical 10mark

Wednesday

latte

a small apple

2 small bags of chips

salad with 10 gyoza dumplings and asian salad dressing

1 lactose free mocha yogurt

veggie fried rice

rest day but with a bit of streching

Kefir and strawberry smoothie, OJ, Small Americano, 2 eggs over easy with fried ham.
Coffee and muffin
Coffee and chicken salad with Dijonaise
jam sandwich, tea
kaposztas kocka with Guinness and 2 pickles

6 rds rope
3 rds footwork
3 rds shadowboxing
3 rds mitts
3 rds speed bag
3 rds hvy bag

Felt exhausted today... Too much goin'on.

Ahhhh, cabbage!

strawberry and bluberry kefir smoothie, OJ, vitamin
Kaposztas Cocska with an egg over easy, Guinness
Ham sandwich with a Guinness
Lemonade with lentil soup

3 rds footwork
10 rds shadow box
4 rds mitts
3 rds heavy bag
3 rds speedbag

Wild Weekend

Well not really...

Friday

latte

yogurt

leftover veggie pie

piece of lemonbread

cocktail night with chips, hoisin duck pizzettas, quesadillas, stuffed mushrooms

1 cranberry cosmopolitan, 2 pina coladas, 1 margarita, 3 mockitos

no exerrcise, had to get ready for the guests

Saturday

shirred eggs

2 small croissants with jam

1 slice of eggtwist bread

1 cup of greek yogurt

glass of orange juice

small latte

45gr. tarot chips

pad si yu (small portion)

coconut sorbet

1 beer

2 hours of cleaning

40 minute laps of swimming

Sunday

2 mini raisin bagels

2 slices of toast

1 large latte

1 glass of juice (orange, pineapple, cranberry smoothie)

salad, quesadilla and hoisin duck pizza (leftovers)

small bag of wasabi peanuts

1 apple with about 50 gr. of pepperjack cheese

2 hours of cleaning, scrubbing and moving pots of earth around, I'm pooped!

Back to the Pool

latte

50 gr. almonds

a square of leftover veggie lasagna (no pasta, just layered veggies)

sheepsmilk yogurt

3 cups of broccoli and leek soup

1 glass of OJ

40 minute swim

Monday:

Oatmeal, OJ, Coffee
2 eggs and veggie patties and Guinness
chicken thigh and pasta sauce and tortellini

6 rds rope
3 rds footwork
3 rds shadow box
3 rds mitts
3 rds heavy bag
3 rds speed bag


Today:
2 eggs, bacon, bread, coffee
Orange Chicken, rice, and coffee
Chicken, pita, tomatoes, onions, cucumbers, and feta, tszatziki sauce coffee, apple pie with vanilla ice cream and soup.

Rest day.

latte

apple pineapple puree

cup of broccoli and leek soup

1 quesadilla

2 oatmeal raisin cookies

zucchi, tomato, mozarella and eggplant lasagna

1 glass of beer

no workout today, just a bit of streching

Burgers to Beat Anemia

latte

sheepsmilk yogurt

a few almonds

a bit of soup (carrot soup but it wasn't good)

a 1/2 cup of muesli (fruit, muesli mix in yogurt)

2 small burger patties with swiss cheese in a flour tortilla each

2 oatmeal raisin cookies

finally the pool is open and i could go swimming again!!! 

my usual kilometer at a leisurely pace

Storks Overhead

latte

2 handfuls of almonds

2 wraps with roastbeef, smoked cheese, grain mustard and lettuce

omlette with tomatoes, zucchini, onions and cheese

salad

3 oatmeal raisin cookies

40 minutes Rheinstairmaster...longer but lighter than until now

the aim is to increase the intensity for a longer time

It was about 6.10 when I went down to the Rhine and the sun was about to set...

I started walking and running when above me 3 storks flew along the Rhine

about 15 minutes later another 2 flew over me followed a few minutes later

by a huge flock of birds...spring is in the air I guess!

More left hook...

I really like Tommy "The Duke" Morrison's "no bullshit" style - big left hooks, which are my favorite punch...

Potatoes are EEEEEEVVVVVIIIIILLL!, but corn has that special status of being the most inferior grain...

6 rds rope
3 rds footwork
3 rds shadowboxing
3 rds mitts
3 rds heavy bag
3 rds speedbag

plyo pushups.

Feeling a bit drained - I think I need a little more "fuel":
Scone and coffee
coffee
Chicken paprikash and bread
coffee
Double portion of chicken paprikash and noodles, with some more noodles and sour cream as dessert, guinness.

Potatoes are NOT inferior!!!

latte

tea

coffee with a spot of milk

1/2 cup of fresh fruits (apple, pear, kiwi, orange)

2 tortillas filled with scrambled eggs

3 tablespoons of black beans

side order of bacon

a few almonds and cashews

salad

1 thin piece of skirt steak

2 helpings of potato gratin (an inferior veggie perhaps, but my starch of choice)

2 helpings of steamed carrots

25 minute workout

2x20 crunches

4x10 obliques

2x10 side crunches

2x20 rowing crunches

2x20 leglifts (8 kinds)

2x5 wussie pushups

a whole lotta streching

Today:

6 rds rope
6 rds hvy bag
6 rds speed bag
150 situps (6 x 25)

3 eggs, 4 pancakes, coffee, OJ, bacon


Yesterday:
Veal Porkolt, 1 beer, water, cake
2 eggs, bacon, pancake, 4 cups coffee

Moved a lot of heavy furniture around.

Friday:
sandwich x 2, coffee

Rest day.

Rest Day

Saturday

1.5 lattes

1 mini reese's peanut butter cup (a valentines treat)

2 weetabix wholewheat cereal pieces

leftover green curry with 1/2 cup of rice

sandwich and beer for dinner

4 HOURS of housecleaning  ...wax on...wax off

Friday

2 lattes

2 smoked chubbs

2 hard boiled eggs

3 wasa crisps

1 sheepsmilk yogurt

salad

6 potato chips

a bit of cheese

2 slices of braised beef

3 potatoes

2 glasses of white wine

some coffee with milk

NO exercise today

Happy Valentine's

Another gorgeous day here...left work at 4.30 

latte and mini-bagel

1/2 cup rice

bak choy and broccoli

chicken breast in hoi sin sauce

wholemilk sheep's vanilla yogurt

leftover chicken veggie lentil soup

20 minute bike ride

20 minute Rhinestairmaster

2x20 leglifts, crunches, obliques

some stretching

Past few days...

The past few have been busy due to snow storms, relatives, and all the joy that they bring!

Tuesday:
15 minutes of burpees. I wish I could do 'em for 15 minutes straight, but that it just not the case!!

Oatmeal, coffee, OJ
Lecso with bread
2 bowls of rasin bran
1/4 of apple tart, ham sandwich, 7UP (had to drive - was caught in traffic forever!)
coffee and baklava

Wednesday:
6 rds rope
3 rds footwork
3 rds shadowbox
5 rds mitts
3 rds heavy bag
3 rds speed bag

Bacon and onion omlette, tea, bread
bagel with cheese and 1/2 breve latte
V8 and bresaola & butter sandwich
lecso and bread and guinness

Carneval is Over

Wednesday

latte and minibagel

2 slices of leftover pizza

lots of nuts

1 apple

green thai curry, chicken with veggies 

1/2 cup of basmati rice

today just some stretching

Carneval Tuesday

Latte and a minibagel

Handful of pecans, cashews and almonds

Rhinestairmaster workout for lunch 

1.5 cups of veggie, lentil chickensoup

1 tangerine

8 grapes

2 slices of thin crust pizza

salad

dried tomatoes, cheese and 3 slices of turkey breast

Weekend and Monday

Friday night the wife was in bad shape so we went for hot wings and
hot fudge sundaes.

Saturday
6 rds rope
3 rds footwork
6 rds shadowbox
3 rds mitts
2 rds speesbag and heavy bag

2 eggs oj tea and roll
V8 plum
Ravioli, rappini, perch
Beer

Sunday
2 rds footwork
3 rds shadowbox
4 rds mitts

2 eggs plum coffee
Hot chocolate
Duck confit ravioli with chestnut cabbage and a Guinness
(no lunch)

Monday
Oatmeal and coffee
Kibbeh and tea
V8 and oj
Hot chocolate
Lesco with bread and sour cream

No workout today - needed to put boot to ass and get some things done
for work

My Rhinestairmaster

It is  Carneval Monday here today and we have the day off...how nice for me!

latte, 2 minibagels, 1 juice

30 minute rheinstairmaster workout

45gr. pumpkin chips 

soup and salad for dinner

to the left, the incline I walk und and down, the stairs that I run up and down, 45 steps and the beach alongside the flat part

Another Slow Day

3 slices of thin toast with butter and jam

tea

latte

1/2 cup basmati rice

1.5 hard boiled eggs

cheese and cured meat platter

2 pieces of wasa flatbread

1 glass of port wine

20 minute walk

Saturday, 9 Feb

Saturday

latte

2 minibagels

1 sheepsmilk yogurt 

lots of tea

a bit of streching

2 cups of coffee with cream

mango lassi at jay's

chikken murgh with one whole wheat chappati and daal

2 hours relay race of biking, food shopping then lugging home

a bit of streching

Friday

1 latte, 1 mini bagel 1 orange juice

2 soyaburgerballs 

1 dumpling with meat and egg

a handful of nuts (pecans, cashews)

1 glass white wine

2 glasses red wine

1 mojito

1 slice of carrot mousse on redbeet carpaccio

tiny chicken with semolina cake and roasted veggies

1 espresso

1.25 km swim crawl

The end of the week...

Wednesday was another sno-filled happyfest and I decided to skip the gym and take a rest.

2 eggs and corned beef hash. Toast with jam. Coffee.
V8
Almonds and coffee.
Ravioli with sauce. Guinness.

Thursday was spent doing IPSC. Good stuff - good stress.
2 eggs with toast and jam. Coffee.
no lunch.
V8
Pizza and beer with the club afterwards.


Today:
6 2 minute rds of jumprope doing only double unders.
10 1 minutes rds of jabb workout drills (trying to build the shoulder...)
10 20 second rds of jabb with heavy resistance band.
10 minutes of footwork/stance work.
3x5 plyo pushups.
3x10 wussie plyo pushups.
3 x Push isometric against the wall focusing on chest/push.
20 regular pushups.

I'm trying to develop explosive power from the plyos and isometric stuff. This helps the jabb a lot since it isn't really a power punch (until you fall step or mid crunch with it...)

Pot of green tea.
Lesco with bacon and teli. Over white rice. With sour cream. (mmmmm...)
Coffee.
I'm baking a tart for the wife with some left over berries. Plan on makine ravioli for dinner!

Maintenance Day

latte, minibagel and glass of OJ

handful of almonds, pecans and cashews

8 crackers with Kalles Kaviar

1 small bowl of salad (spinach and mixed leaves)

more almonds, pecans and cashews

syrian thin pita wrap with chicken, lettuce, tomato

1 mojito

1km swim (mainly crawl at a fast tempo)

Review

Buddy lee jump rope... Very very fast! Easiest rope to use. Worth the
$20, every damn cent!

I Want Paczki Too

but I guess I just won't get my hands on any from here

welcome back /dn, hope you are better and the work is mellowing a bit for you

An interesting thing about mardi gras/fasnacht/carneval:

Basel is the last city in europe to party in the calendar year.  Our carneval actually starts the Monday after the week of Fat Tuesday+Ash Wednesday. It lasts exactly 3 days and starts on Monday morning at 4am!  All the lights goes out in the oldest part of town and thousands of people who are in cliques (the groups that actively participate) are all dressed up with masks and costumes and they play the piccolo (a type of flute with an annoyingly high pitched tone) and the drums (very impressive).  The cliques are the remanants of an old system that existed in Basel when every male citizen of Basel had to belong to a guild such as the tailors, printer, silversmiths, etc.  

Another interesting thing, more related to our blog.  On Monday night I went for my 85 minutes of being stretched like a rubber band by Fritz, the guy to whom I go for Thai massage.  So Fritz said that he can tell that my muscles are toning and firming up and that my body feels more assertive but he said that when you haven't been doing so much exercise and then start, your muscles tend to firm up but contract.  He showed me a couple of very simple exercises, especially for the back muscles, in order to keep the muscles supple whilst toning them with cardio and workouts.  He should know, the guy used to be a professional Kickboxer in Europe.

yesterday:

1 minibagel, 1 latte, 1 cup of orange juice

10 mejdool dates (I am an addict, not good if you want to stay away from starchy carbs)

a heap of stemed veggies with some herbs

a smorgasboard of 1 spoon chickpeas, 1sp mushrooms, 1sp daal, 2 pepper poppers, 2 samosa, 1 sp. mashed potatoes

1 2.5dl of microbrewed Basel beer

1 great movie, a German movie called keinohrhasen (Earlessrabbit), romantic comedy that could compete with any hollywood movie and win...great soundtrack to boot

15 minute streching, 15 minute bike ride

Yet another dynamic day

30 minutes wallbag training (hooray!) from multiple angles
7 minutes compressing and finger-tip tapping the 50lb rice buckets
12 minutes jumprope

Yesterday...

Monster snow storm, elections, etc...

I made it to the gym late and tired since I took a much needed nap.

3 rds shadow box
2 rds mitts
3 rds hvy bag
3 rds speed bag

oatmeal, oj, coffee
coffee
meeting at Starbucks: Americano

3 paczki and 2 donuts - This is not healthy, but it was "Fat Tuesday" and morningfields only makes 'em once a year. The donuts were just too good to pass up. More coffee.

V8 & canned peaches (BTW, I alwasy buy the light syrup since it is corn free and corn, being the most inferior of all grain, makes syrup that is not your friend!)

1/2 serving of Orange Chicken and veggies. (leftovers basically)

Finisher:
snowblowing the driveway!

Workout and Brief thought

Nice solid workout today - and I can even document it.
40 minutes:

4x4x Overhead Squats - 135lbs -> 100 x over jump rope between sets
2x2x Overhead Squats - 145lbs -> 50 x over jp between sets
1x1 Overhead Squats - 155lbs -> 200x over jp

4x12x Leg Press - 360lbs
5x25 Hanging leg raise
4x12x seated shoulder press - 75lbs
4x12x lateral raise - 20lbs
2x30x shoulder rotation exercise - 5lbs

Here's the thought that struck me recently - given age, condition, and historical injuries - I'm likely not going to do super heavy back-squats again. I can do my bodyweight without serious impact to my spine, but anything beyond that...isn't happening without repercussions. Kinda made me sad since at one time I was able to properly and cleanly back-squat 575lbs. While not monstrous weight, I enjoyed being able to do it. This year is dedicated to flexibility, mobility and adaptability.

Paczki

Because fat Tuesday comes once a year!!!

Something's going round, maybe I got it from /dn

today

2 lattes

minibagel with spinach salad, roquefort cheese and pumpkin seeds

an upset tummy

1.5 cups of mashed potatoes

a whole lotta tea for tummy

40 minute medley swim

yesterday

latte and minibagel with OJ

salad for lunch with chicken breast

45 gr. of taro chips

mocca yogurt 

4 yams, grilled with a few spices and a bit of BBQ sauce

1 hour of stretching

Was late to wkout today on account of talking to /DN.

3 rds jumprope working only on continuous double unders and crossovers
3 rds of shadowbox
2 rds of mitts
3 rds of heavy bag
3 rds of speedbag

Fruit smoothe made of 6 kiwis and a 1/5 lbs of strawberries, coffee
Coffee and V8
Canned Peaches
2 eggs over easy with corned beef hash (out of a can...). Bread. Oj
almonds and raisins
2 eggs over easy with Kiszka. OJ
Guinness

Sunday

Rest day.

2 eggs over easy, toast, OJ, coffee
Double cheese burger, coffee
orange chicken, vegetables and water

Another gorgeous Day

we are blessed with blue skies and crisp air

today I am taking it a bit easy because I did kinda skirt something last week and feel a bit slower than usual

3 minibagels with juice

1 latte

cheese fonue but not with bread rather with apple, zucchini and fennel

2 glasses of wine

20 minutes leglifts, crunches, etc

some stretching

10 minute stairs up and down

Friday

bagel and juice

1 latte

jasmin rice and leftover green curry

soybeans, sundried tomatoes, 3 onion rings, 1 pepperpopper, 1 samosa and some chickpea salad

1 mango lassi

1 sugarfree and ultralight cheesecakey kind thing

1km swim

Saturday

bagel and juice

1km swim

1 latte

30 minute housecleaning

1 sheepmilk vanilla yogurt

wholewheat penne (two half helpings, one with pesto, one with tomato sauce)

salad

1 glass of red wine

1 mojito - scarily addicted to these now!

Jump Rope...

I ordered a new jump rope tonight (as I said I would)...

Buddy Lee rocks:

Friday and Saturday.

Friday:
Core workout
2x30 kneeling ab roller
2x30 situps
2x10 each side russian twists with 8lbs med ball
2x10 crunches

finished with 2 sets of 10x plyo pushups.

Oj, Coffee, 5 pancakes, 1 egg
Hot dog and churro from costco
BLT and coffee + 1/2 of Livie's tuna volcano (tuna melt)

Today:
Lazy day off... Caught up on sleep.

Scrambled eggs, coffee, OJ, toast
Tomato soup and bread, water
Tuna steak with salad (+ leftover little tuna steak)
Hot Chocolate

It's been 1 month!

It's been one month since we've started this blog and we've had 61 posts!!!
So far, "/DN" is kinda MIA due to workstress and general malaise, but "Andi" and I ("Less") are holding the fort...

So, what have you accomplished? Where else do you want to go? What did you notice?

Post comments... (Is this a ripoff of Crossfit? You bet!)

The Past 3 Days...

Tuesday:

Oatmeal, OJ, Coffee
Coffee
Denver Omlette, toast, coffee

6 rds rope
3 rds footwork
3 rds shadow
3 rds mitts
3 rds heavy bag
3 rds speed bag

Wednesday:
Coffee and scone
Coffee
Thai food - lard na and some soup

Moved a ton of gear out of my office into my home and shuffled it around.

Thursday:
Coffee x 4
Trail mix, v8x2 and water, OJ
2 steak tacos, beans, quesadillax2 3 beers - Guinness, Young's Double Choc. and some fantastic IPA at Delilah's.

Moved more gear form office to home and moved a treadmill to the home.