Warm-Up:
- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Because the weather caused the morning and evening classes to do different workouts last week we are going to flip the two for this week.
Morning Class:
Sprint Work:
5 x 100m Sandbag Sprint
Conditioning:
30 - 20 - 10:
- Box Jumps (24/20)
- Sit-Ups
- DB Bench Press (45/25)
Evening Class:
Sprint Work:
- 4 x 50m Sled SPRINT (90/70 or more)
Strength:
- Wendler Week 1 - Strict Press
Conditioning:
CrossFit's Fran
21 - 15 - 9:
- Thrusters (95/65)
- Pull-Ups
Post detailed workout results and food logs to comments.
Because the weather caused the morning and evening classes to do different workouts last week we are going to flip the two for this week.
Morning Class:
Sprint Work:
5 x 100m Sandbag Sprint
Conditioning:
30 - 20 - 10:
- Box Jumps (24/20)
- Sit-Ups
- DB Bench Press (45/25)
Evening Class:
Sprint Work:
- 4 x 50m Sled SPRINT (90/70 or more)
Strength:
- Wendler Week 1 - Strict Press
Conditioning:
CrossFit's Fran
21 - 15 - 9:
- Thrusters (95/65)
- Pull-Ups
Post detailed workout results and food logs to comments.
Egg,ham,cheese burrito
ReplyDeleteCider/creamer
Tuna salad, 2bouked eggs, vinegar/salt Chios
2slices toast /peanut butter
Almond milk
Retract previous menu
DeleteSand bag run: 48,41,40,39,39
Delete30,20,10: 12:48
Cheerios w/peaches
Banana/strawberry protein shake
1/4 totinos pizza, 10 baby carrots w/ ranch dressing
Piece if gum
db press 25#, 12" box jumps--11:02
ReplyDeleteb--shake
l--cobb salad w/grilled chicken
d--pork chop, salad, asparagus, sweet potato w/poblano
MNS Max C supplement packs
ReplyDeletePink lemonade Spark x2
Omegaplex
Chocolate mocha MRS
1/2 cup cocoa chili on 1 cup spinach
Chocolate mocha MRS
Water all day
#70
.16
.16
.17
.18
Strict press
40-45-50
5-5-5
Fran #55 11:02 blue band
Nice job on the sled pulls! Beast!
Delete💪💪💪💪💪 hopefully I will be able to pull 50# like its nothing....
DeleteToya's wod and food log
ReplyDelete#50....16,17,17,16
35-40-45.....5-5-3
42sq,21r
30sq,15rr
18sq,9rr
For a time of 6:13????
B/ advocare shake
L/ baked chicken and cabage and cole slaw and then broke down and eat a roll
S/ spark
D/ chili and water
B-bacon, diet dp
ReplyDeletel-grilled chicken, unsweetened tea
d-grilled tilapia
guacamole and chips
Black coffee
ReplyDeleteRaw almonds
Protein shake
Venison and jalapeño sausage
Spark
Grilled chicken
Little pasta
Water
36, 35, 35, 35
15# DB /12" 7:03 or 7:28
Rodney Freeburn
ReplyDeleteB. 1 cup fruit, 1 TBSP honey, protein powder, 1 TSP Coconut Oil, 1 TSP Flax seed, 1 cup Kefir, coffee
L. Salad (spring mix and baby spinach. carrots, tomatoes, sprouts) w/ vinaigrette.
D. 6OZ of chicken, lettuce, tomatoes, Rotel, avocado
S. 2 Protein bars, Protein drink
Sled w/ 70LBS 16,20,21,22
Press 45,65,65
Fran 8:37 w/ 45LBS
70# sled pull 17,19,18,18
ReplyDeleteStrict Press 40-45-50 amrap 8
45 Thrusters and ring rolls 11:52
BB choc replacement shake, spark
snack nuts
lunch tuna 5 oz, 4 eggs, pickles, mayo
dinner chicken 6 oz, salsa, avocado
banana, half apple
Sled Pulls 90# 17, 21, 22, 26
ReplyDeleteFran: 8:54 (65# Thruster, green band)
Have I mentioned how much I loathe pull ups?!?
Bf- oatmeal with fruit
S: 2 boiled eggs
L- chicken breast, squash and zucchini, apple
D- tilapia, 1/2 sweet potato, squash and zucchini
Sandbag run-32,33,34,33,33
ReplyDelete11:59, 18 box(jumped 41, stepped 19),DB #15.
B- banana,nuts,
L- meat spaghetti sauce over sauteed zucchini squash, peppers and onions
S- coffee with creamer, chocolate truffle
D- steak with peppers and onions, salad, sweet potato, broccoli
sleds:#70lbs 20,21,21,22
ReplyDelete45,55,60(7)
9:55 #55
B-eggs, bacon, toast
L-taco soup
D-protein drink
Jessica
ReplyDeleteWOD 30-20-10 15#DB, 20" Box - 10 ;35
Strick Press AMRAP 8 @45#
PB- One egg
B- 2 eggs w/ onions, peppers, mushrooms, 2 pc. bacon, bl. decaf coffee
S-10 blackberries, 4 bites pineapple, 1/4 sweet pot., handful of raw cashews
D- eggplant and Italian sausage, carrots, celery, cabbage cooked in crock, one bite of crab quiche- no crust
Jessica
Deleteoops... B- sm. cup of fruit- grapes, cantelope, honeydew, strawberries
Sled Sprints - 12.73, 13.04, 12.91, 12.43
ReplyDeleteStrict Press - 7 @ 155#
Fran - 7:00, 75#, Ring Rows (bicep and back issues)
B - Spark
L - Chicken breast with garlic butter, sundried tomatoes, sauteed spinach, bowl of tomato basil soup
D - Yummy curry courtesy of the best sister-in-law in the world atop about half cup of steamed rice.
lots of water all day
B: coffee with little creamer
ReplyDeleteL: small salad with ranch, calamari with marinara, unsweet tea
S: few peanuts, cliff bar
D: chicken, Mac and cheese and 1/2 potato, 2 small pieces of bread
B/ advocare shake
ReplyDeleteL/ chicken with mushroom and spinach with water
Chicken strips and sweet potato fries with water
This was for Fridays food log
ReplyDelete