Good Article on Nutrition:
- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Group Warm-Up:
- 350m Row Sprint (absolutely as fast as you can go, no pacing)
Strength Work:
Group Warm-Up:
- 350m Row Sprint (absolutely as fast as you can go, no pacing)
Strength Work:
- 4 Rounds of Tabata DB Bent Over Row (45/35)
Conditioning:
- 25 Burpees
Conditioning:
- 25 Burpees
- 800m Run
- 50 Squats
- 800m Run
Post workout results and food logs to comments.
Post workout results and food logs to comments.
1:09 (sucked I know...string got stuck under set...completely lame excuse)
ReplyDelete13:27
Protein Shake
DeleteBf- egg white, pork loin, zucchini
S- boiled egg, baby carrots
L- pork loin, steamed broccoli, 1/2 sweet potato
S- boiled egg, baby carrots
D- protein shake
Row 1:16.7
ReplyDeleteTabata DB BOR #25- 34
15:06
B, sweet potato hash, egg
BS, yogurt
L, deer sausage, chicken, butternut squash, salad, raspberry dressing
D, Palo chili, sweet potato
Rodney Freeburn
ReplyDeleteB. Chicken and vegetable soup, protein drink
L. Salad with chicken
D. Salad with hardboiled egg.
S. Protein drink
Rowing machine 1:17, 25LBS, Conditioning 13:04
Rodney don't you get tired of chicken soup?
DeleteMNS Max C supplement packs
ReplyDeletePink lemonade Spark x2
Omegaplex
Chocolate MRS
1 cup spinach
1/2 cup tuna salad - homemade jalapeño mayo, celery, red onions, dill pickle, pecans, & tuna
2 eggs over medium
2 oz brisket
2 oz turkey breast
2 oz jalapeño sausage
1 tablespoon coleslaw
Water all day
350 m row- 1:25
ReplyDeleteDB row w/ 15# 50 reps
WO 15:11
Black coffee
Raw almonds
Sausage/egg scramble
Chicken salad
Spark
Chicken / lettuce wraps
Water
Grapefruit
ReplyDeleteJessica
ReplyDelete13 something
B- 2 eggs, pico, 2 pc. bacon, decaf coffee
S- raw cashews, 3 thin slices of Chuck's apple, 2 dried apricot halves
D- 3 pc. pan grilled flounder, steamed cali., broc., carrrots, 15 sweet pot. fries, raw cashews
1:23
ReplyDelete15lbs
15 burbs, 600m, 30squars,600m: 13:03
Sausage/egg ,salsa burrito
Ciders/creamer
2 French fries, 1bite cheeseburger
Cheesy gordito, 4 chips/cheese
1:21 350m
ReplyDelete15lbs 46
15 burb, 800m 50 squats 800m 18:22
bb 3 eggs, turkey bacon 2 slices
lunch tuna 4 oz, apple, celery,pickle, 2 avocados
snack almonds and 2 small dark choc
dinner 4 oz tiplia (my avocado tasted bad);)
1 full bar of dark choc. (okay no more choc til end of challenge)):):); almonds
350 m row- 1:32
ReplyDeleteDB row w/ 15# 47 reps
WO 20:03
V16 and maxE
B/ advocare shake
L/ chicken wrap from whataburger and unsweetened tea
S/ spark
D/ green beans and tuna water
And thanks to Margie a little bit of dark chocolate :)
ReplyDelete350m row- 1:35
ReplyDeleteDB #15 - 35
workout- 14:33
B- 3 hard boiled eggs, 1 cup coffee with creamer
L- Greek Salad with Chicken
S- chocolate truffle ( made by Natalie and pretty healthy), nuts
D- Roast, frozen baked sweet potatoe fries
350m row--1:07
ReplyDeletedb things--35#--41
wod--800m, 15 burpees, 35 squats, 400m--14:04
b--shake
l--salmon w/ arugala, big mixture of grilled veg w a little sausage, 2 little flatbread strips, a small biscotti
d-handfull of raw almonds
Geez I don't want to write this...
ReplyDeleteB: 2 kolaches
L: a little Mac, hamburger patty and Brussel sprouts
D: spark, a corn dog and a chocolate cupcake
B-BACON, diet do
ReplyDeletel-GRILLED CHIcken sandwich with avocado and unsweetened tea.
D-roast with carrots
12:23 - RX'd
ReplyDelete