Sunday workout and food

Morning crossfit work:
deadlift and push press form followed by:

3x
100 jump rope
15 45lbs. Thrusters
100 mountain climbers



Sunday night yoga class. Last class until the New Year. Need to keep up with it for 25 min. a day while class is off! It has paid big dividends in my flexibility and feeling good in general.

Today's cooking: Veggie Curry

1 C onions
2.5 tsp curry powder, or to taste
1 t cumin
1/2 tsp crushed hot peppers (optional)
1 C evaporated skim milk (small can)
2 C potatoes, cubed
2 C crushed tomatoes
1 C carrots, chopped
2 C broccoli florets
1-2 C cauliflower

Cook onions until soft, add curry powder, cumin and red pepper until fragrant. Add milk, bring to boil. Add potatoes and tomatoes. Cover and simmer until potatoes are tender, but not mushy. Add rest and simmer until tender. Add a little water if needed to keep moisture.
Should make about 4 servings.
Serve with rice.

877 stairs. Firenze, Italia workout. Giorno 6

No formal workout for this day however lost of exercise. I took the train to Firenze for the afternoon and climbed to the top of Il Duomo di Firenze (463 stairs) and Giotto's campanile/bell tower (414 stairs) before feasting on bistecca alla fiorentina.

Bistecca alla fiorentina can best be described as a Flinstone

sized piece of near raw steak seared on wood coals and seasoned with olive oil, garlic and salt. It was awesome. Insalata mista and a bottle of Chianti to top it off.

Bologna, Italia Day 5

Another morning workout in Giardini Margherita

4 min. downward facing dog.

5 x 170 meter hill sprints with walk back recovery

10 sets of:
body weight squats - 10 push ups

Followed by 100 jumping pullups

3:01 plank hold

Italy day 4

4 min. downward facing dog

10 30 meter sprints (80%)

100 pushups
100 squats
100 bike kicks
100 step ups. (knee high)
100 bench dips

in Giardini Margherita

Italy day 3

11/12

you can get it done anywhere. Even in the corner of a cramped apt. in Bologna. The shirt on the floor was my situp mat.
tabata workout
20 seconds on 10 seconds rest for 4 minutes of each

SQUATS
SITUPS (no tabata. just 4 min of situps straight)
PUSH UPS
LUNGES

5 min of downward facing dog pose


11/10 Walked all over city, climbed tower, shopping, eating, and gelato.

11/9 DC to Madrid at 6pm, changed plans in Madrid for Bologna. Took the Areobus from the Bologna airport to the trainstation and then two local buses to get Aleja's keys. Body crashed when I got to the apartment. A whole lot of pizza at night.



11/8
6am Fight gone bad

11/7
yoga at Citifitness