Schedule for this week:
Monday - Normal Times - 8:30 AM, 5:30 PM, 6:30 PM
Wednesday - 8:30 AM Only
Thursday - 8:30 AM Only
Saturday - 8:30 AM
Both of your coaches are committed to work at Waller's Freedom Fest all day Wednesday and Thursday and can't make it to the evening classes. If we have enough people express interest I would consider adding a Friday class this week, but would only do one time in the evening. 4:30 or 5:30 PM. Please let me or Mary know if you would like to do that.
Warm-Up:
Monday - Normal Times - 8:30 AM, 5:30 PM, 6:30 PM
Wednesday - 8:30 AM Only
Thursday - 8:30 AM Only
Saturday - 8:30 AM
Both of your coaches are committed to work at Waller's Freedom Fest all day Wednesday and Thursday and can't make it to the evening classes. If we have enough people express interest I would consider adding a Friday class this week, but would only do one time in the evening. 4:30 or 5:30 PM. Please let me or Mary know if you would like to do that.
Warm-Up:
- Light Jog
- 50 UB DU's or 150 UB Singles
- Joint Mobility
- 1 Round Standard Warm-Up
Group Warm-Up:
- 3 x 3 Strict Pull-Ups or 3 x 3 Pull-Up Negatives
Strength:
- Shoulder to Overhead
Conditioning:
7 Rounds -
- 100m Sprint
- 7 Deadlift (315/225)
- 14 Sit-Ups
Post detailed workout results and food logs to comments.
Can't wait!!! Woohoo!!
ReplyDeleteB: egg whites and ham with banana
DeleteS: banana
L: ham strawberries green beans cottage cheese slice of pepper jack cheese
S: apple
D: chipotle salad bowl with chicken black beans lettuce brown rice pico de gallo medium salsa corn and guacamole
S: banana and grilled chicken and green beans
Water Gatorade redbull and green tea frappuccino with a shot of peach
60,75,85 sh to oh
ReplyDelete150# dead lift
workout 12:01
B-none
L- grilled nuggets from chic fil a
d- zucchini and 2oz. of sauteed steak
watermelon
black coffee and lots of water
Lol I read your shoulder 2 OH totally wrong ;)
DeleteBf: nutrigrain bar
ReplyDeleteL: quesadilla explosion salad, chips and salsa
D: grilled chicken, lettuce, wild rice, avocado, croutons, small amount of ranch
Diet coke, water, gum
Oops....
DeleteS2O: 65#, 80#, 90#
11:27
155# deadlift
Starting whole 14 tomorrow? I need accountability lol
DeleteOk....I will do my best. I thought you started today? :-)
DeleteB- egg taco, water, chocolate milk
ReplyDeleteL- salad, chicken, sweet potato fried, water
D- screambled eggs, with veggies, water
S2O- 50, 55, 65
11:46
125# DL
Margie Esister1 30-35-40
ReplyDeleteToya Esister2 30-35-40
Kat 25-30-35
Esisters 16:03 finished same time.#65 7 rounds
Kat 11:58 #65
Margie Esister1
b spark-sauage link 2, eggs 3
l pork, avocado
snack orange and apple
60#, 75#, 85# S2OH
ReplyDelete12:26 150# DL
B:chicken fajita meat with Pico, onion and salsa
L: roast with carrots, onion, celery
D: salad with chicken strips, egg, bacon, Pico, and jalapeño ranch dressing, about 6 fried shrimp
Drinks: coffee with a little cream, iced tea and water
B- whey shake
ReplyDeleteL- roast , carrots, green beans
D- 2 hot dogs, water
S- almonds hand full
Breakfast- coffee pineapple and a handful of almonds
ReplyDeleteLunch-fajitas beef and chicken onion guacamole no tortilla with water
Dinner hamburger pattie with mushroom gravy green beans and a glass of milk (I had been craving milk for 3 days now)
S2OH
50# 60# 75#
12:22 150# DL
S2OH 25# 30# 40#
ReplyDelete11:52 85#DL
B: almonds
L: 2 eggs
S: tomatoes, pistachios
D: Turkey & venison meatballs, homemade spaghetti sauce, green beans
Spark, water
s2o--80-95-110--push jerk
ReplyDelete13:49--175#dl
b-protein shake
l-salad w/grilled chicken, one chicken strip, 4 small onion rings
d-hamburger patty, sweet potato fries, unsweet tea
12:03 65#
ReplyDeleteB-granola,yogurt,pecans,banana
L-2 lettuce wraps with ham
D-3 eggs with grilled veggies
S-protein crunch bar
Water,tea
S2o-80-95-110
ReplyDelete9:40-145#
B-2eggs,sausage,water
L-stir fry hamburger&viggies,green beans,water
D-grill chicken,green beans,tea
S2O-25-30-35
ReplyDelete11:58- 65#
B:4 pieces of bacon
L: grilled squash and zuchini
D: 4 ham and cheese roll overs
Diet dp lots of water
Jessica
ReplyDelete13:06 95#
B- 1 egg w/grilled onion
L- steamed carrots, 4 oz. Grilled chicken, handful of mixed raw nuts
D- steamed broccoli and carrots, 6 oz. ribeye
no workout
ReplyDeleteb-none
l-egg sandwich
d-cucumber salad, olives, strawberries
coffee, water, spark
cindy and james vote for 5:30, but either one would be appreciated
ReplyDeleteShoulder to overhead: 50, 60, 75
ReplyDelete5 rep 50m sprint
7 sit ups
7 dead lifts
Breakfast: meal replacement shake
Lunch: honey chipotle wings and southwest eggrolls
Dinner: leftover wings and eggrolls
Drinks: a lot of water
* I have been out of town and turned my electronics in Sunday night
ReplyDeleteB- Eggs, Ham,& 1/2 cup Melon
L- 2 Hamburger patties, lettuce, pickles, Salad w/ Ranch dressing
D- Chicken, Salad, Broc & Califlower
Water, and I am pretty sure I had 6 Sparks.
I did the Travel WOD - 20 rounds 5 situps, 5 squats, & 5 Pushups @ 20:11
Jogged a mile.