MaryStella

Can't wait to hear how you and LnG do today! Your both going to rock this show!!! Show them how vegans do it!

TODAYS THE DAY!! WHOO HOO! U Have NOTHING to worry about. Looking readyto go out on stage and show how it is done. I can't wait to hear how well you do. You've put the hard work in. Now it is fun time!!! Wish I could be there to watch but way too far away. so I'll be waiting for your next post.

4.9.9 6am Face Pulls - 30 lbs 5 X 15 Shoulder Stability Circuit - same as 4.8.8 Run 1 mile - easy pace Run Steps - 18 minutes 6pm Ball Situps - 4 X 25 Thigh Superset 3 X 15 Inner - 100 Outer - 130 Leg Superset #1 - 3 X 10 Single Leg Hamstring Curls - 45lbs Leg Press - 110 Leg Superset #2 - 3 X 15 Leg Extension - 70 Single Leg Glute Lifts - 90 Core: Leg Lifts 4 X 25 Side Crunches 4 X 25 a side Decline Bench Situps 3 X 20 @ BW

Thanks joel! 4.8.9 6am Run 3 miles - 26 minutes - easy pace Decline bench situps - BW 3 X 15 5:30 pm Face pulls 25lbs - 3 X 15, 40 lbs 3 X 15 Shoulder Stability Circuit - V raises, Rear Delt Raises, Scapular Pushups - 5lb DB 3 X 15 Core Superset - 3 sets V Raises with Ab Ball - 30 reps Supermans - 30 reps Bicep Curls - 12 lb DBs - thought i would try this out with the shoulder sitation kept it light as it didn't feel right. Back Extensions - 4 X 15 @ BW

Joelk - If you have any recommendations for lifting I can do without using my shoulder I was love to hear from you. I really want to keep working hard until the actual surgery so that I can do in as strong as possible and hopefully not lose too much while I need keep the shoulder immoblized immediately after surgery. I will keep running, biking, lower body lifting then. Tasha - Thanks I am going to PM. 4.8.9 Ran 5K. going to look for some local races later. Decline Bench Situps - BW - 3 X 15 Will go back later tonight to lift.

Sorry to hear your not feeling well. Rest up. I grind the yerba mate up and use it that way just put it in food. you can just use it like a coffee/tea drink too.

your welcome. let us know how you make out with the speech.

so excited to hear your going to carry VEGA now. Just replenished my stock recently but next time I will get it from you for sure.

This is the last shoulder workout I will be posted for awhile. I got the results of my MRI today and I have three tears in my shoulder. Labrum and Supraspinatus tendon. I also have Osteophytes extending from the bone. Probably as a result of these injuries I also have a cyst, bursitius, tendinitis/tendinosis and muscle sprains. Still need to ice and rehab as much as I can so I can go into the surgery strong. I have a surgical consult setup for April 29th. That was the earliest I can get one. I am going to obviously to exclude any upper body work that uses my shoulder which is pretty much everything. Although if anyone can think of upperbody work I can still do PLEASE let me know. Going to still do as much lower body as I can as well as core. Not going to let this get me down. I will do more running and biking. Going to look online for some local road races and possibly enter those to keep myself going. I have not road raced in a couple of years at this point but I still run for training so I would be in shape enough to just start doing it, more for the experience than for actual competition. I was very upset for several hours today about my shoulder. I am trying to focus on what I can do and not what I am unable to do right now. I limited the weight on these because of my shoulder. Obviously I did this workout before I get my MRI results. Shoulder Press 35X5 45x5 65X3 70X1 75X1 Push Press 55X3 60X3 65X3 65X3 70X3 Push Jerk 55X5 60X5 65X5 70X5 65X5 Shoulder Stability Circuit - V Raises, Rear Delt Raises, Scapular Pushups 3 X 15 w/ 5lb DBs Face Pulls - 30 lbs - 1 X 15, 40 lbs - 2 X 15 This is rehab work that I will continue to do daily before surgery. Legs are still smoked from all of the walking lunges yesterday, and I am pretty emotionally drained after the bad news today so I am going to take it easy tonight and get back at it tomorrow.

@MaryStella; I actually dreamt that I met you and just realized it now as i'm reading your posts to say thank you. How odd! I was extremely happy I got to see the dedication and hardworking MaryStella in person. You were buffed out but humble. Thank for your continued to support. It keeps me going Clearly were going to meet someday. It will be fun times. Can't wait to hear how you do in the local comp. Good Luck!

4.6.9 6am Crossfit Workout of the Day For time: Walking lunge 100 ft. 21 Pushups 21 Sit-ups Walking lunge 100 ft. 18 Pushups 18 Sit-ups Walking lunge 100 ft. 15 Pushups 15 Sit-ups Walking lunge 100 ft. 12 Pushups 12 Sit-ups Walking lunge 100 ft. 9 Pushups 9 Sit-ups Walking Lunge 100 ft. 6 Pushups 6 Sit-ups Time 16:20 - Legs sore from lunges. Did puships as scapular and Situps were done on AB ball. V Raises and Rear Delt Raises 5lb DB 3 x 15 Face Pulls - 30 lbs 3 x 15 5:30pm - Run 2.5 miles - 20 minutes Kickboxing Jump Rope, 3 rounds on heavy bag, 1 round double end bag, 1 round pads 3 Rounds AB work - leg lifts, v raises, cross knee crunches, crunches & In and Outs. Still no MRI results.

4.5.9 Face Pulls - 30 lbs - 3 X 15 V Raises, Rear Delt Raises - 6 lb DBs 3 X 15 Superset: Fly Press 40lbs X 10, 50 X 5, 60 X 5, 60 X 5, 60 X 5 Tricep Dips 82lbs X 15, 91lbs X 5, 91 X 5, 101 X 5, 110 x 5 Machine Leg lifts 25,15,15,15,15, Run 1 mile - recovery pace Super Set of Curl & Press - 12 lb DBs - 6 sets with 5 reps each Kept it light as the switch from curl to press brings out my shoulder instability Inner Thigh Press - 100 X 15, 110X 10, 120X10 One Arm Rows 20 X 5, 30 X 5, 40 X 5 Standing Ab Rollouts - 6 set of 5 reps each Decline Bench Situps - 9lbs behind neck X 10 reps, BW X 15 reps, 5lbs behind neck X 10 Ab Ball Situps 3 X 25 Parallel Grip Pulldowns - 3 X 105 - failed on #3, 5 X 90, 5X95, 5x100, 5x105 - failed on#5 Run 1 miles - recovery rate Hopefully will have MRI results tomorrow.

I seem to get these headaches more than I would like, could be hereditary as they run in my family but I'll make sure I keep getting enough minerals and stuff in my diet. I used to get a ton of headaches and they went away when I cut caffeine out of my diet years ago. You can use try using Yerba Mate when u need it.

Becoming Vegan by brenda davis vesanto melina The china study by t colin campbell the thrive diet be brendan brazier preventing and reserving heart disease by esslystein

Title Boxing, Everlast and Ringside all sell synthetics search their websites online.

Thanks robert! Thanks for setting up this great community. 4.4.9 7am - Hang Cleans & Jerks - These were super hard on my shoulder especially the cleans. Not sure if I am doing something incorrectly or if it is just from my injury. So I kept the weight light and just worked form. If anyone has suggestions to help me out with this I really welcome them. Didn't keep track of the weight or reps very well but it ranged from 35 and built up to 55 lbs. My shoulder was sore for the rest of the day. 11am - JKD - Kali - Escrima Drills and Knife Drills - Angles & Sumbrada with followups. 12pm - Kickboxing - Padwork, Heavy Bag work, Partner Drills - various kicking and lead side punches in combinations. 6 minutes of GHD partner situps - 1 minute rest between each 1 minute set for 6 rounds.

Forgot to mention that the sprintwork was done in a windy rainstorm. I was a little upset with the time so i wanted to note this so next time I do this workout I get an accurate comparison.

I'm a big fan of vega too. I also bought the book for some others. Search around on here I saw brendan posted something about free video of the thrive diet so you don't even have to read it now you can just watch it online.

Recovery is just as important as training. Good to see you guys following it! your an example for sure.

Still no radiologists report on my MRI. I won't get anything until at least monday at this point. Wish I had it already but nothing I can do about it so not going to be upset about it. 4.3.9 6am Modified Crossfit WOD - "NANCY" Was supposed to do sprints then overhead squats however my shoulder did not like the overhead squats at all so I switched it to back squats. Also did the squats first and then did the sprinting and subbed the pushups for squats. I wanted to do the sprints on a track and wouldn't have access to squat equipment out there. warmup - 12lb overhead squats, 45lb back squats X 10 Back Squats 95 lbs - 3 X 15 100lbs 2 x 15 warmup run 800 meteres For time: Five rounds of: Run 400 Meters 15 Scapular Pushups Time: 12:37 Cooldown 400 meters Shoulder Rehab work Face Pulls: 6 sets of 15 reps @ 25 lbs, 1 set of 5 reps at 40 lbs V Raises and Rear Delt Raises with 6lb DB - 3 X 15

Sounds like your doing really well now. That is so great to see!

Just checking in on your log. Keep up the good work.

cool to hear that you're visiting belgium. what places you plan to visit? if you want i can hook you up with some adresses where you can eat vegan and such.. combat classes are fighting lessons. muscles from brussels that's funny. Jean-Claude is from belgium yes . in training we use and combine different techniques/ styles. it is some krav maga, systema, win tsun, kali, aikido, .... everything to neutralize an opponent as quick as possible. on the website (which is out of date) is stated: "We try to combine these styles so that they will give you a way to defend yourself in all types of situations. We do not train you for competition nor do we want to create fighting machines. We only focus on a modern way of defending yourself in this world" Sounds like awesome stuff. I Kickbox for sport and do Jeet Kune Do for self defense/self perfection. Do you train weapons too?

That is real dedication and determination to pre pack your meals like that. Good for you! Your def. reaping what you've sown already (sprouted mung beans was it?) Good luck with your journey the rest of the way.

Kool! The thrive diet book is one of my favs. Did you make any of the recipes yet? Most of them are awesome.