Less than a week left!!!
Don't forget that we start the final workouts next Monday and that next Monday, Weds, and Thurs (18, 20, & 21) are mandatory in order to compete in the challenge. I will try to do a makeup day for those of you that absolutely can't make one of those days, but it would be much better if you can find a way to be there (I gave you 2 months notice on those days being mandatory :).
Workout Times Today: 5:30 & 6:30 PM
Warm-Up -
- Jog to Road and Back
- 200 Unbroken Singles
- Joint Mobility (shoulders and wrists)
Group Warm-Up -
- 100m Burpee Broad Jump
Strength -
- Push Press (weight and reps at the gym)
Conditioning -
Every minute on the minute for 20 minutes (standard is 30 minutes of 5/10/15) complete:
- 3/4/5 Pull-Ups
- 6/8/10 Push-Ups
- 9/12/15 Squats
Prescribed is 5/10/15, but if you know you won't be able to complete 20 consecutive rounds of that with each round taking less than a minute then use either 4/8/12 or 3/6/9. Everyone should be able to complete 3/6/9 in less than a minute for all 20, but it will require constant movement and fast transitions between the movements.
B - banana, water
ReplyDeleteL - 1 piece of chicken, green beans, salad, water
S - Plum, handful of pistachios, water
D - wild hog sausage, carrots, spinach, water
S - banana
Push Press - 115, 130, 150 x 5
Crossfit's Chelsea - 5, 10, 15 x 5 rounds
B-2 eggs with onions
ReplyDeleteL- cabbage and chicken sausage, green beans, spaghetti squash
D- tuna( w/egg,relish,onion,flaxseed oil), 3/4 avacado, 1/2 red bell pepper, Kalamata olives.
S- 2 dates, 12 almonds, 5 pecans, boiled egg
Drink- 8 oz. grapefruit juice, 1 cup lemon zinger tea, 70 oz. water
Push press- 35,40,45 x5
Crossfit Chelsea - 4,8,12 X 20 rounds plus 120 squats after time.
B- scrambled eggs w/ veggies, water
ReplyDeleteBS-nuts, water
L-chili w/ cauliflower rice, pecan pie, water
LS- strawberries ,water
D- few bites of cauilflower tots, water
PP #80x7
(4/8/12) 17 rounds + 60 squates and 13 burpees
pull ups green and hot pink band
b-none
ReplyDeletel-chicken green bean casserole, a roll mashed potatoes mac and cheese with tea
d-roman noodles with water
Jessica
ReplyDeleteB- egg w/pico, onion and bell pepper
L- 2 fried chicken thighs, no skin, small serving of the following: green beans, cali., carrots, broccoli, small salad- lettuce, yellow bell pepper, cucumbers
S- date and handful of nuts
D- lamb chop, sauteed garlic and spinach, salad- field greens, radishes, red bell pepper, olives, celery, tom.
8 oz. carrot and beet juice, 56 oz water
workout:
DeletePP 7@55lbs.
3/6/9 green & red band, knee push-ups, and
120 squats!!!!
PP - 4 @ 215#
ReplyDelete3/6/9 - Purple Band, Started on toes and went to knees in 5th round
Finished all 20 in time
120 squat buyout for doing 3/6/9 instead of 5/10/15
B - MM Light
DeleteL - bout a cup of Saffron Rice with various indian curries
D - Salad with romaine, onions, tomatoes, ground meat, kidney beans, and ranch
lots of water
B-8oz venison sausage
ReplyDeleteL-none
D-big bowl of veg/sausage garlic soup
lots of water
no workout--counselling