(pic & recipe courtesy of nomnompaleo.com)
Warm-Up:
- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Group Warm-Up:
- 25 Tuck Jumps
- 20 1-Legged Broad Jump (landing on 2 feet)
- 100m Broad Jump (practice bounding)
Strength:
- Week 2 Wendler - Deadlift
Conditioning:
"Faydra"
3 Rounds -
- 200m Medball Run (20/14)
- 200m Medball Run (20/14)
- 10 Med Ball Cleans
- 15 Wall Ball Shots
- 20 Medball Lunges
Post workout results, food logs, and any coaching or programming complaints to comments...
Faydra? Lol
ReplyDelete130, 150, 170 (1)
ReplyDelete16:40 #14
B, scrambled eggs
L, salad, blackberry, nuts, mushrooms, tomatoes, raspberry vinaigrette
D, deer sausage
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 w/ vinagarette.
D. Spaghetti squash with Rotel, ½ BBQ chicken breast with calorie free BBQ sauce
S. Hand full of shelled peanuts, apple, protein drink
Deadlift 165,190,215. Faydra 15:09
MNS Max C supplement packs
ReplyDeletePink lemonade Spark x2
Omegaplex
Chocolate MRS
Mulligatawny stew on spinach - Well Fed 2
Apple w/ 1 tablespoon pecan butter & 1 teaspoon coconut butter
Chocolate MRS
Water all day
130
150
170 -7
16:27 14#
DL 100, 115, 130 (12) amrap
ReplyDeleteFaydra WO 12:02 10# medball
Raw almonds
Black coffee
2 scrambled eggs/ sausage
Raw almonds
Ground venison / green peppers/ onions/ tomatoes
Water
9 @ 205#, 185#, 165#
ReplyDelete"Faydra" - 18# 14:47
Mile- 8:33
Protein Shake
Bf- egg white, turkey sausage, squash
S- Banana
L- chicken breast, squash and zucchini, apple
S: power bar
D- tilapia, squash and zucchini, avocado, lettuce, almond slices, lemonade
Gum
Correction: 11:47
DeleteThe mile or the workout?
DeleteWorkout
DeleteMy knees are killing me!!!
ReplyDeleteDead lift ; 100,110,125
8lb death ball, 10,15,20,,, 20:20
Sausage/egg biscuit, hash brown, dr pepper
10 vinegar/salt chips w/tuna
Baked potatoe w/ cheese, butter, ranch. Pork chop, almond milk
Coffee w/ creamer
Get episom salt and soak in tub, if you take advocare night time recovery it also help with lots of water. Beleive I know knee pain.
DeleteJessica
ReplyDeleteDL AMRAP 120#- 6
WOD 14# MB, 20:03
B- 2 eggs, pico, bl. decaf coffee
S- handful of raw nuts and a few raisins
D- 2 baked chicken thighs, salad-field greens, cherry tom., red bell peppers, olives, grilled eggplant
DL Amrap 190# 15
ReplyDeleteWOD 14# MB, 23:00
Not happy with time but Did not scale, Did not quit, Did not die):
bb spark no time to eat
lunch late did not eat until 2pm tuna,pickle, mayo,avocado, little carrot, apple
dinner late did not eat until 9pm carrot, banana, lettuce,6oz tiplia, 1/2 cucumber, hm vigeretta, avocado
Hot Bath for at least 30 minutes tomorrow is another day.
Thank You Mary and John for all your hard work, for never giving up on us even when we are wineing. You guys are the BEST. No not working for extra points.
Better planning tomorrow. Cooking sausage tonight so quick fix in morning, tuna for lunch tomorrow.
ReplyDeleteB: 3 eggs, spark
ReplyDeleteL: salad with chicken, tomato, and a little dressing.
D: 14 wings with a little ranch, a bit of wine (that's my story)
12:20 Rxd
Delete150-170-190 (6)
B-bacon diet dp
ReplyDeletel- chicken salad
s-adkins shake
d-small amount of lasagna
Toya's meal 1/27/14
ReplyDeleteB/ 2 sticks of light cheese sticks and coffee I was in a hurry
L/ venison chili and water
Spark before workout
D/ salad with HEB roasted chicken and boiled eggs, tomatoes and avocado and light ceasar dressing
Faydra- 14:55 10#
ReplyDeleteB- 2 hard boiled egg
L- banana, hamburger patty on lettuce leaf with mustard
S- coffee with creamer, 1/2 cup of cashews
D- baked chicken, roasted veggies, green beans, sweet potato
dl--265# 4 reps
ReplyDeletefaydra--18# medball, 18"steps-- 20:50
coaching and programming both outstanding
b--shake
l--sam's hotdog w/o bun
d--brisket, sausage, green beans, cole slaw
Did the bounding in 4 unbroken 25m sets
ReplyDeleteDL - Did Ashley's weights...finished with 13 @ 205#
Faydra - 11:27 - RX'd