(pic & recipe courtesy of theclothesmakethegirl.com)
Warm-Up:
- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Group Warm-Up:
- Sprint Work (5x100m working up to 100%)
Strength:
- Strict Press Week 1
Conditioning:
8 Rounds Tabata of-
- Hollow Rocks
- Kettlebell Swings
- Pull-Ups
Post detailed workout results and food logs to comments.
Group Warm-Up:
- Sprint Work (5x100m working up to 100%)
Strength:
- Strict Press Week 1
Conditioning:
8 Rounds Tabata of-
- Hollow Rocks
- Kettlebell Swings
- Pull-Ups
Post detailed workout results and food logs to comments.
Rodney Freeburn
ReplyDeleteB. Chicken and vegetable Soup
L. Chinese buffet- 1.5 plates worth
D. Salad.
S. 3 beers
2 zero cal, zero sugar energy drinks (1 on the way to work, 1 on the way home, )
ReplyDeleteB 1 kolache
L 2 catfish fillets, 8 shrimp, 2 hushpuppies, French fries.
D 2 chicken breasts, 3 OZ noodles. 1 beer, and 1.class of milk before bed.
Advocare spark and maxE
ReplyDeleteB/ advocare shake
L/ chicken fajita taco and un sweet tea from what-a-burger
D/ HEB chicken sausage cherry tomatoes and cucumbers
Some water no workout had some personal stuff to take care of. Not a good day
Protein shake
ReplyDeleteBf- 2 eggs and turkey sausage, zucchini
S- boiled egg, 8 baby carrots
L- chicken breast, squash and zucchini, 1/2 sweet potato
S- boiled egg, 8 baby carrots, cashew (way to many)
D- power bar, unsweetened tea with raspberry
No workout, coached basketball until 7
Run; 31,26,23,23,23
ReplyDeleteBanana
Sausage, cheese, egg on bun, gash browns, orange juice
Frappachino
Snack plate : pizza roles. Chicken pot pie, salad, boiled egg, 3 choc cookies
run 27,24,24,24,27
ReplyDeletework out 122 or 132 or 142 not sure lost count 60 situps was at maybe 92 when finished the ring rolls and finished at 122 kettle bells hands kept going numb.
bb spark, 3 slices of summer sauage
lunch chicken fajita's, avocado, red salsa, guam
dinner 3 eggs 2 sauage links, avocado, chocolate bar, banana
Black coffee
ReplyDeleteHandful of raw almondsl2 scrambled eggs
Grapefruit
Banana
Spark
Green salad w/ fajita beef/ puco & salsa
Water
MNS Max C supplement packs
ReplyDeleteGrape Spark x2
Omegaplex
Chocolate MRS
2 slices turkey lunch meat
2 slices white jalapeño cheese
Chicken 4 oz
Spinach salad
3 strawberries
Coconut flakes
1 tbsp oil & vinegar
3 vodka & cranberry juice
The above drinks led to the list below
6 oysters on the half shell
Papadeaux bread w/butter
3 fried shrimp
Crabmeat with butter
8 French fries
Stuffed shrimp
B-bacon
ReplyDeletediet dp
l-low carb burrito with beef, sour cream, cheese, guacamole, jalapenos
D-green beans and tuna salad
Jessica
ReplyDeleteWOD- lost count.... 26# KB, Purple!!! UGH!!! Miss the green, John...
Pre B- one boiled egg
B- 3 boiled eggs, handful of raw pecan halves, 1/2 date, cup of black decaf coffee
S- 6 oz. reg. black coffee
D- fried chicken thigh w/ most of skin removed, salad- lettuce, cucumbers, celery, olives, cherry tomatoes, no dressing, bowl of cabbage soup- cabbage, sausage, olives, tom., - Paleo parameters
S- 5 pecan halves, 1/2 date
29, 27,24,24,21
ReplyDeleteworkout -lost count along the way probably had a few more 163
B-eggs with sweet potato hash, fresh blue berries, donut
L- paleo meatloaf, salad with cucumbers, radishes,almonds, strawberry dressing
D- meatloaf, sweetpotato hash
Press - 115, 135, 145, 155 (completed all unbroken)
ReplyDeleteSprints (150m on rower) - 21.7, 21.9, 22.4, 22.3, 22.4, kept all below 1:28 pace
Workout - 93 hollow rocks, no pull-ups (running the clock), 120 KBS (53#) - 213 total
B - grass-fed protein shake
L - smoked turkey, pulled pork, and sausage from corkscrew (yum)
D - roast, carrots, onions, celery on top of mashed sweet potatoes
1 spark 30 minutes before workout
lots of water all day
Press: 55, 60, 65, 75 all unbroken
ReplyDeleteB: spark and a protein shake
L: 2 grilled fish tacos, sweet potato fries
D: 11 wings with very little ranch, margarita
1 piece gum
B-hard boiled egg, apple
ReplyDeleteL- grilled chicken with grilled peppers, onions, mushrooms, on a salad with avocado and salsa, no dressing
D- chicken salad on a salad of lettuce tomatoe, avocado , chocoate truffle
sweet/unsweet tea
press--85, 95, 100, 110--probably a little light
ReplyDelete100m--32,28,24,23,30 (oops)
met-con--leg lifts, ring rows, 44#kbs--92 reps
b-shake
l-none
d-12 oysters, salad