Snatch Day.

Last week was heavy, so I knew things had to lighten up this week. Like my WO yesterday I felt like doing some 2 min. long combinations.

9:00 am

Warm-up

40 2 hand swings x 3 sets = 1 min. on 1 min. off
10 L, 10 R, 10 L, 10 R, 1 hand swings (40 reps total) x 2 sets = 1 min. on 1 min. off
Total warm up 10 min.

12 swing, snatch, transfer x 3 sets = 2 min. on 1 min. off
(Left swing, snatch, transfer to right, right swing, snatch, transfer to left = 1)
Total 9 min.

8 swing, snatch L trans, 8 swing, snatch R x 6 sets = 1 min. on 1 min. off
Total 12 min.

12 snatch, transfer x 6 sets = 1.5 min. on 1 min. off
(Left snatch, trans to right, right snatch, trans to left = 1)
Total 15 min.

12 swing, snatch, transfer x 3 sets = 2 min. on 2 min. off
Total 9 min.

6 swing, snatch, transfer x 3 sets = 1 min. on 1 min. off
Total 5 min.

Total WO time 60 min. including warm-up. 1232 reps. All work done with the 26lb.

5:15pm 45 min. walk after dinner.


Todays menu

6-8 am Coffee w/ cream 100 cal.
9 am 2 oz. chocolate fudge 225 cal.
11 am Coffee w/ cream 50 cal.
1 pm Waldorf coleslaw salad 440 cal. *see recipe
3 pm 2 chocolate suckers (See's candy) 140 cal.
5 pm Veg soup w/ 1/2 cup risotto, 4 oz. shredded chicken, 2 tbl parmesan 440 cal.
6 pm 4 prunes spread w/ 1/2 t. peanut butter each, 150 cal.

Total calories 1545

I really did not want the fudge this morning. It was there, so I ate it, stupid choice. I'm surprised and thankful I only ate a small piece.

I rarely cook with a recipe, but I went through the trouble of measuring an weighing one of my favorite fall salads;

Tracy's Waldrof Coleslaw

4 oz. shredded green cabbage
2 celery stalks diced
2 fuji apples diced 100 cal.
3-4 oz roasted turkey 350 cal.
2 Tbl. dried cranberries 50 cal.
1 oz. blue cheese 100 cal.
season w/ salt and pepper as needed

Dressing

1/2 cup good quality lowfat yogurt 60 cal.
1-2 Tbl. mayo 135 cal.

This makes 2 Tracy size servings! I added a handful of green grapes and some chopped walnuts. Dates instead of the cranberries and walnuts would be good. The ratio of yogurt to mayo is based on how many calories I can afford that day.

I had half of this salad for lunch and packed the other half to take with me to work tomorrow. I also have my soup packed and ready to go.

I never leave my house not knowing what I have to eat that day. If you can't or won't make it yourself, you need to know where to buy good clean and healthy food. And make the time to go and get it. Always make or buy extra for the next day.

My weight this morning was 130.6 lb. Today was a good day!