The final test-outs for our Summer Challenge start 2 weeks from today. If you haven't already, you need to tighten up your nutrition immediately, get lots of rest, and try not to miss any workouts. You also don't want to lose the easy points by not posting your food logs, so make sure you do that everyday. "I tried and it didn't work" is not a valid excuse. Talk to Mary or I and we will help if you have problems posting.
Warm-Up:
Warm-Up:
- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Strength:
- Shoulder to Overhead
Conditioning:
Variation of 2013 CrossFit Games Open Workout 13.3
Variation of 2013 CrossFit Games Open Workout 13.3
Complete as many rounds and reps as possible in 12 minutes of:
- 150 Wall balls (20/14)
- 90 Double-unders
- 30 Pull-Ups
- 150 Wall balls (20/14)
- 90 Double-unders
- 30 Pull-Ups
Video of a couple of incredibly fit women doing 13.3:
Post detailed workout results and food logs to comments.
110 125 140 OH PUSH PRESS AMRAMP 10 reps
ReplyDelete150 wall ball tosses and a 100 singles in 12:00
B: almond bar and two kolaches
L: subway sandwich grilled chicken with lettuce tomato cucumbers pepper jack cheese banana peppers salt and pepper with oil and vinegar
D: spicy chicken sandwich with fries and powerade
B- scrambled eggs with veggies, water, banana
ReplyDeleteL- paleo chili, water
D- okra, bacon, chocolate milk, water
S2O # 90x7
150 wall balls #14-10 lb
90 singles
Shldr to overhead 45-50-55 x 11 AMRAP
ReplyDelete100 WBS 8# ball
180 singles
20 PU- green & purple band
+ 3 WBS
12:00
B: 2 eggs
S: peaches, almonds
L: chicken Salad
D: fresh tomato spaghetti sauce, turkey meatballs, salad
Water, spark, black coffee
Oops!
DeleteShldr to overhead
40-45-50 @11 ARAMP
Breakfast-one boiled egg 5 strawberries
ReplyDeleteLunch- turkey and green beans with water
Dinner-grilled pork chop green beans and unsweetened tea
1 @ 100#
150 wb shots 14#
51 singles
I had a half of an avocado at lunch as well
DeleteBf/L: egg white omelet with meat and cheese and a bowl of mixed fruit.
ReplyDeleteS: few pieces of cantaloupe
Diet Pepsi, water, gum
S2O: 100#, 115#, 10 @ 125#
150 wall ball shots (14#)
150 singles
Really stunk it up on this one...
9@60#
ReplyDeleteOne round 75/135/15
B- 2 links sausage
L- salad hamburger meat,lettuce, tomatoes , cucumber w/ vinaigrette dressing
S- spark and a spoon full of peanut butter before the work out
D- salad lettuce , tomato , cucumber , eggs , banana peppers, w/ a vinaigrette dressing
3 oz almond milk
Work out: shoulder to overhead 80-90-10 at 100
ReplyDelete75 wall balls- 180 singles- 10 ring rows
Food log:
Breakfast: meal replacement shake
Lunch: 2 eggs, 4 pieces of bacon, and a small cup of fruit
Snack: chicken sandwich on flat bread
Dinner: a piece of grilled chicken and a piece of milk cake
Drinks: lots of water and black coffee, one unsweet tea
Margie Esister1 45-50-60 amrap 9 Toya amrap 10
ReplyDeleteMargie box squats 75,135 singles,15 ring rolls 20 squats
Toya wall balls 75, 135 singles, 15 ring rolls 1 round
Margie
bb spark,1 sauage link, 2 eggs
lunch 2 tiplia fillets, 2 lettuce leafs,1 avocado hm dressing
snake apple, a few pork rinds
dinner 2 tiplia fillets
shoulder to overhead - 40,45,50@10
ReplyDelete150 WB, 145 singles
B- yogurt, pecans, banana
L- grilled chicken nuggets
S-yogurt, fruit cup, pecans
D salad, pasta salad, chicken ranchero with spaghetti squash
70 0z water, unsweetened tea
s2o- 155#-6 reps
ReplyDelete100 wbs w/18#, 180 singles, 2 ring rows
b- protein shake
l- 10 oz brisket, unsweet tea
d- 4 oz baked chicken, 1/2 cup steamed broccoli
B-eggs,bacon,water
ReplyDeleteL-salad,water
D-grill chicken salad,fruit salad
155-6reps
W/B-#14
D/U-270
P/U-green
1 round
Jessica
ReplyDeleteS2O 9 @ 65#
WOD-scaled
100 WB 10#
180 singles
17 green
B- 2 eggs w/grilled onions, pico, spinach
L- spinach salad w/orange and green bell pepper, radishes, celery and grilled chicken breast strip
S- handful of mixed raw nuts
D- 3 bites of venison sausage, 4 oz. filet and grilled squash and zucchini
12 oz. green tea,12 oz. berry tea and 70 oz. water
Shoudler to OH 40-45-50 max 14
ReplyDeleteWBS 100 ball 8#
Singles 180
P/U 20 Green/Purple
1 round in 12:00 min
b- 2 boiled eggs
l-power crunch bar & handful olives
d-salmon brochette patty on onion bun, coleslaw
coffee, water gal, 2 glasses red wine
S to O @ 75# 6 AMRAP
ReplyDeleteWOD Scales to
100 WB @ 10#
180 singles
16 Ring Rows
B- Meal Replacement Shake
L- Chicken breast & a hamburger patty. cup of spinach 1/4 avocado, 1 roma tomato, oil & Vinegar dressing
D - Meal Replacement Shake
Spark & Water, Water, Water
B- southwest egg whites with turkey bacon
ReplyDeleteL-watermelon
D- meatloaf with broiled zucchini and squash ( was soooo good)
Sh to OH- 3@ 115#
workout:
150 med ball w/ 14# ball
280 singles
and only 10 pull ups
B: nothing
ReplyDeleteL: salad with cheese, ham and ranch dressing.
S:protein shake
D: grilled mushrooms and onions. Grilled chicken
Diet dp and tea
Shoulder to overhead 55#-10
Finished one round with rings.
Shy
ReplyDeleteB: 2 eggs, link sauage, yellow bell pepper
L: hamburger patty with cheese
D: grilled sausage with mac
150 med ball w/10LB and 14LB