You're an awesome sister and friend and I love working with you every day!
Warm-Up:
- Light Jog
- Joint Mobility (hamstring warm-up)
- 1 Round Standard Warm-Up
Group Warm-Up:
- 2 minutes of hamstring warm-up
Workout 7:
- 800m Run
(scaled to 1000m row for a few)
Workout 8:
With a partner and one MedBall per team complete the following:
- 100m MedBall Partner Toss (20/14)
- 100 Wall Ball Shots (20/14)
- 100 MedBall Sit-Ups (20/14)
- 100 MedBall Box Jumps or Step-Ups (20/14
- 100m MedBall Partner Toss (20/14)
Only one person working at a time with the other resting and helping to count. Reps may be split up between the teammates however you'd like.
We will scale the MedBall weight and movements as needed, but need to avoid scaling the numbers because of the way the challenge scoring works.
Post detailed workout results and food logs to comments.
Renee
ReplyDeleteWO 7: 5:23
WO 8:: 19:22
Breakfast: 1 piece Eziekel cinnamon/rasin toast, butter
Snack: almonds
Lunch: Astros (take me out to the ball game!) Minute Maid hot dog
Dinner: baked chicken, squash,onions
60 oz water
12 oz spark
8# medball, 12" step up
DeleteWO 7: 5:24
ReplyDeleteB: 4 pieces bacon
L: spaghetti squash, hamburger meat, tomato sauce; tea
Snack: Protein shake
D: grilled mushrooms and onions and three pieces of cheese
Diet DP and tons of water
W#7 - 4:35
ReplyDeleteW#8 - 15:14
B- scrambled eggs w/ veggies, water
L-paleo chili, water
D- stuffed sweet potato w/ onions, spinach, bacon, water
Workout 7 - 4:11
ReplyDeleteWorkout 8 - 14:41 (10# med ball, 20" box)
Bf: 2 sausage. kolache
Lunch: Grilled Chicken Sandwich
Snack: grapes
Dinner: Grilled Chicken breast and ketchup
Snack: cashews
Ok...my bad totally messed up the times.
DeleteWorkout 7 - 4:13
Workout 8 - 15:41
WO7-1000m roll machine 4:41 Margie 1000m 4:46
ReplyDeleteWO8 15:36 11-12 ball , squats,sit-ups ,step ups no ball
The Esisters (margie&toya)
B-Banana and Spark
L-pork chop grilled,sauté onions,and red peppers charro beans
D-meatloaf and carrots (steamed)
Workout 7: 3:41
ReplyDeleteWorkout 8: 15:14 with Freddie and 14# ball
Doing it again with Mary on Saturday.
B: Muscle Milk
L: lightly breaded calamari, blackened tilapia with shrimp and capers and side of spaghetti squash
D: 12oz ribeye with cup of sweet potato with paprika and cinnamon.
Lots of unsweetened tea.
Wod 7: 4:22
ReplyDeleteWod 8: 15:50
B: 2 scrambled eggs, 3 bacon, water
L: salad with grilled chicken
D: steak, sweet potato, zucchini salad
wod 7: 5:33
ReplyDeletewod 8: 19:22
b-whgrain toast
s-power crunch bar
l-hamburger patty w/horseradish
s-peach
d-chicken salad, squash&zucchini
water 60 oz, spark, IPA 6 oz
* 8# ball, step up 12"
DeleteMargie time was 15:37 not 15:36
ReplyDelete9:27 row
breakfast: 2 pan cakes with sauage
Lunch: baked chicken half, peach, 3 strawberries
Dinner: 4 oz fish tiplia fried, jap. sauage 1, avacodo small
much more water today.
first time since my first week had trouble getting out of bath tub
wkt#7- 3:54
ReplyDeletewkt#9- 15:48 18" box
B- southwest egg whites with 1/2c. turkey sausage
L-chicken, beef, and shrimp fajita meat over lettuce with grilled onion and guac.
s- banana
D- 2 baked chicken legs with broccoli spears
black coffee and lots and lots of water
WOD 7: 3:10
ReplyDeleteWOD 8: 15:50
14# BALL. 20" BOX
B: 2 EGGS WITH SPINACH AND SAUSAGE, WATER
L: SALAD WITH SPINACH CARROTS HAM AND EGGS. WATER
S BANANA AND NECTARINE. WATER
D: STEAK WITH BACON AND ONIONS, GREEN BEANS, CARROTS. WATER
test 7- 1000m row--4:14
ReplyDeletetest 8- 17:28--10# med ball, stepped an 18" box
b- adkins shake
l- 8 oz pan seared salmon w/ginger, butter over it, green beans, small greek salad
d- 12 oz ribeye, raw zuchinni salad, a few sweet potato cubes, 1/2 cup fresh fruit mixture of peaches, strawberries, and blue berries
800 meters row 5:56
ReplyDeleteScaled wo 22:40
Breakfast- frittata
Lunch- 1 cheesy oyster salad with crabmeat
Dinner-steak, zucchini salad, roasted sweet potatoes, hot milk cake, fruit and whipped cream
Ice tea
WO#7-4:35
ReplyDeleteWO#8-15:14
Breakfast-2 eggs with onion and spinach
Lunch- grilled chicken wrap with avacado lime dressing, unsweetened tea, (Chickfila)
Snack- crunch bar
Dinner- Roast, cauliflower rice, turnip greens
water - 70 oz.
Bethany Evanos
ReplyDeleteWorkout 7: 6:37?
Workout 8: 15:41 with 10lb medicine ball and 20" box
Food log:
Breakfast: frittata, half a plum, a herbal cleanse drink, a couple olives (a weird craving)
Snack: celery, a slam
Lunch: spaghetti squash with a tomato based paleo sauce on top
Snack: celery and meal replacement shake
Dinner: steak, paleo sweet potatoes, paleo zucchini salad
Snack: olives
5 bottles of water
Make workout up on Saturday morning.
ReplyDeleteB : flatbread 3" w/egg white bacon turkey and ham muscle milk
S: cantaloupe and walnuts
L: lettuce wrap peppers tomatoes turkey ham cheese two bite size jerseys
D: chicken wings and watermelon
Water w/lemon all day
Faydra
ReplyDeleteB- Spark, 2 Eggs, Mushrooms, Spinach, Tomato, Nitrate free sausage, Green onions
S- Blood Orange Hot Tea – unsweetened
L- Eggplant & Italian Sausage Strata
D- Meal Replacement Shake w/ 2 Scoops of Muscle Gain
800m @ 5:04
18:07 workout #8
Shy
ReplyDeleteB: Eggs, mushrooms, tomato, sausage and green onions on a low carb tortilla
L: Ham sandwich, cucumber and purple onion
D: Salad Lettuce and cheese
800M @ 3:48
18:07 workout #8
B: 1 spark
ReplyDeleteL: 3 baked oysters with Parmesan, tilapia with a beure blanc sauce, spaghetti squash, unsweetened tea
S: 3 baby tomatoes
D: margarita (with only tequila, lime and club soda), steak, sweet potato, zucchini salad, praline cheesecake
1 piece of gum
Breakfast: protein bar, Spark, Water
ReplyDeleteLunch: spiral pasta and meat sauce
Snack: protein bar
Dinner: Grilled Corn and sausage
Partner work out
ReplyDelete800m run 2:54
Work out 2: 17:45 with 20" box with ten pound med. ball