- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Group Warm-Up:
- 15 Tuck Jumps
- 20 Goblet Squat Jumps (45/35)
- 50m Burpee Broad Jump
Strength:
- Week 1 - Deadlift
Conditioning:
4 Rounds -
- 100m shuttle run (50m x 2)
- 10 Hang Power Cleans (95/65)
- 10 Push Jerk
Post detailed workout results and food logs to comments.
DL: failed on my 4@190
ReplyDeleteWOD: 7:14 Rxd
B: 1 Advocare Spark, scrambled eggs, coffee with a little creamer
L: 9 oysters, tilapia with shrimp and crawfish cream sauce, spaghetti squash, iced tea
D: cranberry turkey salad, guacamole, and baby spinach
DL: 155, 180, 190, 205 (completed)
ReplyDeleteWorkout: 7:41 (75#)
Protein Shake (early)
Bf: egg whites, turkey sausage, squash
S: zone bar
L: grilled chicken breast, squash and zucchini, 1/2 sweet potato, apple
S: handful of almonds, few apple slices, piece of Graham cracker
D: tilipia, 2 eggs, squash and zucchini, lettuce, cucumber, 1/2 sweet potato
Unsweetened Tea with raspberry
gum
DL: 95, 110, 120
ReplyDelete12:30
Vanilla activia
B- 1 egg, potato, cheese burrito
L- Santa Fe chicken salad , 1 chicken strip
D - spaghetti
1 oreo cookie, 1/2 piece pineapple upside down cake. Coffee w/ creamer
Jessica
ReplyDeleteDL: 85, 100, 110, 115
11:30, 55#
B- 2 eggs, 2 oz. sausage
S- 6 pecan halves, bite of chicken and celery, 12 oz. black decaf coffee
L- steamed broccoli, 6 oz. grilled fish, 5 baby shrimp grilled
D- 4 small lamb chops, 1/2 sweet potato fries oven baked
MNS Max C supplement packs
ReplyDeleteGrape Spark x2
Omegaplex
Advocare Chocolate MRS
Apple
2 tbsp almond butter
1/2 cup cabbage
1 rib
1 cup Brussels sprouts
1 can sardines
25#KB goblet squats
Box Jumps in lieu of burpee box jumps
125 10
145 8
160 6
170 4
4 Rounds -
- 100m shuttle run (50m x 2)
- 10 Hang Power Cleans 65
- 10 Push Jerk
11:47
Advocare shake and maxE and spark
ReplyDeleteB/ advocare shake
L/ chicken and beef cabo salad at gringos with margarita vignette and water had 6 chip and green sauce.
S/ advocare spark
D/ six pita chips with hummus and 3 oz of fajita meat
The only water I had today was at lunch not feeling it today.
Oh yeah
ReplyDeleteWorkout DL 120,140,150,160
4 rounds at 35lbs for 11:23
DL: 85, 100, 110, 115
ReplyDeleteWO 11:01
2 scrambled eggs
Black coffee
Banana
Spark
Almonds
Venison dry stick
Venison steak
Spoon of rice
Steamed broccoli
Almonds
BB 2 pieces of bacon, 3 eggs
ReplyDeleteLunch 4oz tiplia, some squash, 1 med avocado
snacks nuts and apple
Dinner Elk Chili, nuts and 1/2 dark chocolate candy bar
DL: 145,165,175,190
WO 10:50 55lbs
Rodney Freeburm
ReplyDeleteB. Protein shake and Coffee.
L. Salad
D. Salad with grilled chicken
S. Peanuts
WO 10:55
DL -125,145,160,170
ReplyDelete10:55 #65
B-scrambles eggs with bacon, wheat toast
L- salad, chicken raspberry dressing
D- protein shake
DL - 275, 325, 345, 365
ReplyDeleteRX'd - 5:02
B - grass-fed protein shake
L - 3 raw oysters (ewww), calamari, wedge salad with blue cheese
D - 2 small bowls of homemade paleo chili (one had a few fritos because aaron wanted some)
Dead Lift--185,205,225,245
ReplyDeleteMetcon--85#--11:36
b--low carb protein shake
l-cobb salad w/ 6 oz chicken
d--3 hot dogs (no buns), 2 slices cheese
B-none
ReplyDeletel- sugar free peanut butter and jelly
d-low carb broccoli cheese soup and 10 raw carrots with ranch dressing. 1-avocado.
No workout. Was sick in bed all day with fever.
DL- 55,65,70,75 completed
ReplyDelete11:18 45#
B- green smoothie
L-2 pork chops, 1/2 avocado
S- handful of walnuts and pecans, banana, 1 lara bar
D- 2 bowls of beef and vegetable soup, 1 piece cornbread