Warm-Up:
- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 2 Round Standard Warm-Up
Group Warm-Up:
- 400m Sprint, Rest 3 Minutes
- 300m Sprint, Rest 2 Minutes
- 200m Sprint, Rest 1 Minute
- 100m Sprint
Conditioning:
21 - 15 - 9 -
- Hang Squat Cleans (135/95)
- Dips (Ring, Bar, or Box)
Post detailed workout results and food logs to comments.
Margie Esister1
ReplyDelete400m 222
300m 134
200m 108
100m 32
21 10lb bar bells-15-9 porch dips time 11:00
Great Coaching Mary and What a Morning Team
400-1:40
ReplyDelete300-1:15
200-:49
100-:20
workout 10:30 #65 , bar and box dips
B- egg sandwich. water
L- salad, tomato, cilantro dressing, water
D- almond milk, bone broth. water
400 m 1:37
ReplyDelete300 m 1:17
200 m :50
100 m :25
9:32
65#
Box dips
Breakfast- oatmeal with craisin (I know I know I need to go grocery shopping bad!)
Lunch- grilled shrimp squash and zucchini with water
Dinner- grilled pork chop rice and corn with unsweetened tea
I did not drink enough water today
400 - 1:35
ReplyDelete300- 1:15
200- 46
100 - 20
9:13
75#, box dips
Few pieces of watermelon, 2 bites of a corn dog (Abby took over for me)
D: chicken breast, lettuce, avocado, wild rice, croutons
S: 10 junior mints :-)
Lemonade, water
400- 1:56
ReplyDelete300- 1:14
200- :54
100- :26
9:38
21 @ 45# + box dips
15 & 9 @ 35# + box dips
B: almonds
S: protein bar
L: turkey meatballs/ sauerkraut
D: venison patti, green pepper, tomatoes
Handful of nuts w/ chocolate candy coating (peanut m&m's)
Water, rehydrate
Margie Esister1
ReplyDeleteb spark
lunch 2 tiplia fillets, lettuce, cucumbers, hm dressing
dinner 3 tiplia fillets, lettuce, avocado, watermelon, 2 black berries.
1:40; 1:05; :50; :21
ReplyDelete8:26 65#, box dips
B: none
L: chicken fajita meat with guac, Pico and sour cream
D: 1c whole wheat organic pasta with lean beef and organic tomato sauce
Rolled 400m, 300m, 200m, 100m 33.3 forgot the other counts
ReplyDelete21-15-9 w/45# 11:41
B- coffee
L- meat and veggie no starches Gengus
S- before workout spark and a spoonful of peanut butter
D- cold pork chops 2 left overs 1 ultra
400m-1:55
ReplyDelete300m-1:20
200m-0:49
100m-0:20
9:20 #40
B-2 eggs with spinach, paleo pumpkin muffin
L-spaghetti squash with southwestern beef stew
S- pecans, 1 prune, cruch bar
D- taco salad with 4 chips, 1 chocolate chip cookie
70 oz. water, sparkling water with grape juice
Thurs.
ReplyDeleteB: taco and apple w/ coke zero
S: taco and beef jerky
L: turkey lettuce lime avocado pico de gallo and apple slices
S: snickers and Gatorade
S: two burritos
D: bistec ranchero con una coka mexicana
And a 16 hour work day in the blistering sun.
DeleteB- a few cashews and watermelon
ReplyDeleteL- banana
D- a piece of pizza ( yikes)
black coffee and lots and lots of water
400-1:37
300-1:09
200-:43
100-:19
11:03 on workout doing dips with green band first two rounds and then switching to the box on the last round! ( I could smack myself)
B-2eggs,sausage,water
ReplyDeleteL-salad,fruit salad,water
D-stir fry with sausage,water
400-1:10
300-53
200-34
100-16
11:58 dip green band bar,#95 hang squat cleans
B- Meal Replacement Shake w/ a Muscle Gain in it
ReplyDeleteL- Salad from Salta w/ seafood, walnuts, sprouts, spinach & Ginger lime dressing
D- Meal Replacement Shake
Water all day & Spark
400 @ 2:04
300 @ 1:31
200 @ .59
100 @ .23
Workout @ 11 min flat 55# and box dips.
On a side note... @ John thanks for always understanding that sometimes there is nothing there but tears. I appreciate you.
400 - 1:22
ReplyDelete300 - :56
200 - :32
100 - :15
Workout - 12:52 with 125#, started on bar dips and switched to box after 12 reps. Did a little too much too fast after being sick. Felt pretty weak during the workout.
B - Grass Fed protein shake with coconut milk
L - 12 oz of Misc cuts of beef, asparagus, shitake mushrooms, smoked salmon, 2 small pieces of brie.
D - Chicken and peppers in coconut milk over cauliflower rice
Lots of water all day.
500m row--1:48
ReplyDelete400m row--1:27
300m row--1:05
200m row--42 sec
13:01--95# hang squat cleans and box dips
b-protein shake
l- 9 oz brisket
d-protein shake and 11 almonds
400m-2:14
ReplyDelete300m-1:21
200m-1
100m-0:27
Hang Squat Clean 45#, box dips 10:45
b-handful granola
l-power crunch bar, 1/2 peanut butter honey sandwich
d-cheeseburger
water, spark, margarita
Jessica
ReplyDelete400m- 1:42
300m- 1:13
200m- 0:48
100m- 0:22
Hang Squat Cleans 45#, box dips
Managed to complete sets of 21 & 15 in 13:42
Felt extremely nauseated and dizzy during workout. Lots of breaks to regain my balance. Swam an hour before workout... think I was dehydrated too. Thought swim would feel relaxing and cooling (which it did), but apparently it was too much. Very, very, bad workout.
B- 2 eggs w/grilled onions, spinach, pico
S- small bowl of blueberries & strawberries
L- 2 lettuce wraps w/ tuna and tom., handful of mixed raw nuts, 2 dried healthy apricots, 6 olives
D- small serving of steamed squash and zucchini and 2 oz. sliced brisket
64 oz. water
400m row: 1:45
ReplyDelete300m row: 1:27
200m row: 55s
Squats and ring rows 21-15-9 (5:10)
Breakfast: meal replacement shake
Snack: avacodo and crackers
Lunch: pb&j
Dinner: hot wings and a slice of pizza
Snack: smoothie
400m run: 2:15
ReplyDelete300m run: 1:38
200m run: 1:03
100m run: 29
Hang squat cleans 35#, box dips- 9:35
B: 3 pieces bacon
L:3 pieces grilled chicken
S: ligjt muscle milk
D:2 grilled pork chops