(Pic & Recipe courtesy of slimpalate.com)
Warm-Up:
- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Group Warm-Up:
- 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.
Group Warm-Up:
- 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.
17s,17s,19s, 19s-70# on sled
ReplyDelete55, 65, 75 (6)
8:22 65# and grn band
B: omelet with bacon, cheese, mushroom, onion, tomato; 3 bites of hash browns
L: none
D: spark, roast with carrots, celery and onion
23, 23, 22, 24- 60# on sled
ReplyDelete40, 45, 50 (11)
8:11 55# green band
Black coffee
2 protein shakes
Raw almonds
Burger
Few chips
Water
Rodney Freeburn
ReplyDeleteB. Chicken and vegetable soup, protein drink, coffee
L. Salad with chicken
D. Salad with hardboiled egg and vinaigrette dressing.
S. Protein drink, gum
Running with Sandbags 30,29,29,29. Condition 12:30, used 25LBS weights on the press.
Protein Shake
ReplyDeleteBf- egg whites, pork loin, zucchini
S- boiled egg, baby carrots
L- pork loin, 1/2 sweet potato, steamed broccoli
S- boiled egg, baby carrots
D- tilapia, squash and zucchini, avocado, chopped salad greens
10 m&ms, gum, lemonade, unsweetened tea
Kombucha
ReplyDeleterunning stairs sand bag 37-37-34-34-33
ReplyDeleteFran situps, 20in box step ups, 15lb bar bells 10:22
BB Spark
Lunch 3 eggs and 2 turkey bacon apple with cinnamin 2 table spoons peanuts
Dinner 1 bowl of sweet potato soup with bacon, 2 eggs, sauage link, 2 pc of turkey bacon. hand full of almonds. water in stead of choc.
MNS Max C supplement packs
ReplyDeletePink lemonade Spark x2
Omegaplex
1/4 cantaloupe
2 eggs over med fried in coconut oil
1 oz brisket
1 cup spinach
1/2 cup tuna salad - homemade jalapeño mayo, celery, red onions, dill pickle, pecans, & tuna
2 eggs over med fried in coconut oil
Advocare Chocolate Mocha MRS
Water all day
Dark chocolate half covered strawberry
Handful of cranberries and walnuts
Sandbag sprints inside with stairs
38
30
29
28
30, 20,10 box jumps 20 in, dumbbell bench press 25#, sit ups. 14:12
No work out
ReplyDeleteBanana, yogurt, coffee/creamer
Turkey/muenster cheese, lettuce, yomatoe, vanilla milk, 100 wheat bread, mayo
Totino pizza, ranch dressing
To cold I chicken out on the workout. :(
ReplyDeleteV-16 and maxE. Coffee
B/ advocare shake
L/ roast with broccoli and green. Beans water
S/ peanuts and 2 c coffee
D/ sweet potatoes soup with bacon water
Sugar free almonds from buckees hand full
Jessica
ReplyDeleteWOD- 10:26, 30,20,10 - 20" box jumps, 15# DB Bench Press, sit-ups
sandbag sprints upstairs inside 26,26,26
B- 2 eggs, 1 pc. bacon, pico, decaf coffee
L- hamburger patty, lettuce, tom., onions
S- 4 grapes, 2 bites cantaloupe, 2 sm. slices of green apple, 6 bites pineapple, handful of raw cashews
D- 2 baked chicken thighs
sled sprint-40#-23,24,24,24,
ReplyDelete25,30,35 (10)
Fran-45#,greenband-10:10
B-2 hard boiled eggs
S- coffee with creamer
L-tuna salad
D-hamburger with lettuce, onion, tomato, guacamomle, handful of chips, piece of cherry pie and ice cream , one glass of lemonade, and hot tea
Sweet potato hash, with an egg
ReplyDeletePaleo chilli, Starbucks coffee, ice cream
Deer sausage, butternut squash
james
ReplyDeletepress--90,105,110 (12 reps)
fran--75# thrusters, ring rows--7:44
b-shake
l-3 egg omelet w/sausage
d--pot roast, carrots, onions
B-bacon and diet dp
ReplyDeletel-blackened chicken and green beans
d-green beans and unsweetened tea
s-adkins bar