(Pic & Recipe Courtesy of ThreeDietsOneDinner)
Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Challenge Workout #4:
2 minute AMMAP Row
2 minute AMMAP Row
Challenge Workout #5:
Find 1 rep max Strict Press
Challenge Workout #6:
Post detailed workout results and food logs to comments.
MNS Max C supplement pack
ReplyDeleteGrape Spark x2
2oz papasito's fajita beef
Omegaplex
1 cup baby spinach
2 tablespoons papasito's guacamole
2 oz papasito's fajita beef
2 oz papasito's fajita chicken
1 teaspoon papasito's salsa
2 eggs over medium fried in coconut oil as salad dressing
2 forkfuls of a piece of Uncle Daryl's chocolate cake from The Chocolate Bar
Muscle fuel
Catalyst pre & post workout
Post workout recovery
Advocare Chocolate MRS
1 pieces of trident gum
Water
Challenge Workout #4:
Row 2:00 516
Challenge Workout #5:
#65 strict press
Challenge Workout #6:
35# KB, ring rows 14:03
#4-2min. Row 483m
ReplyDelete#5- 1RM Strict Press 65#
#6-Helen, 3RFT 400m run, 21KBS 26#, 12 pull ups: green. 13:28
Black coffee
Banana
2 scrambled eggs w/onion, pepper, cilantro
Water w/lemon
Turkey, havarti cheese, cabbage
Pan seared chicken, spinach, artichoke, green salad
Water
great job, you are great
Delete7 12.14
Delete8 15:32
Early Bf- protein shake
ReplyDeleteBf- egg white and squash
S- 2 boiled egg white
L- 4oz grilled chicken breast, squash and zucchini, 1/2 sweet potato, apple
S- apple, 1oz chicken breast
D- tilipia, squash and zucchini, 1/2 sweet potato, 1 boiled egg, lettuce and 1 slice of faijata meat
3 pieces of sugarfree gum
Workout #4: Row 580m
Workout #5: Strict Press 105#
Workout #6: 14:05 GREEN BAND, 35# KB
Sucked it up!
Wod #4: row- 472m
ReplyDeleteWOD #5: strict press 50#
WOD #6: ring rows; 25# kb
B-bacon
Diet dp
L-grilled chicken breast, grilled mushrooms and onions, green beans
D-chicken salad
B- 2 eggs, banana muffin(paleo), coffe with creamer
ReplyDeleteL- Leftover salad from last night
S- shake with protein powder, naked green juice, yogurt
D- 2 slider size hamburger paties, 1 slice rosemary/basil bread ( paleo), 1/4 cup guacamole, 1/2 cup roasted carrot sticks.
Water, Lemon Zinger herb tea
WOD #4 Row 450
WOD#5 45lbs
WOD #6 - 14:46 with 25lb kb, green band
Jessica
ReplyDeleteWOD #4 470m
WOD #5 55#
WOD #6 12:29, green, 26#
B- sm. bowl of fruit- blueberries, strawberries, grapes, 2 eggs, 2 oz. sausage
L- steamed veggies- green beans, zucchini, broccoli, cabbage, grilled chicken breast
D- steamed veggies- carrots, green beans, bite of rutabaga, zucchini, baked chicken leg & thigh
S- 10 pecan halves
4 oz. of green tea & berry tea unsweetened
A lot of advocare pills and a spark
ReplyDeleteCoffee
B/ advocare shake
S/ another hand full of pills
L/ tuna ( in water) and a avocado
S/. Spark and 20 pistachios
D/ 3 grill fish w/ 1C green beans
101.4 oz of water all day
Workout #4 467
Workout #5 55lbs 1rm
Workout #6 300m,18lb kb,ring rolls. Time: 11:01
Man I have to p lol
This made me LOLOLOLOL
DeleteB: protein shake, coffee
ReplyDeleteL: salad
D: baked chicken red bellpepper onion and sweet potato
S: protein bar and apple
Rodney freebur
Deletebb spark 3 eggs, 2 sauage links
ReplyDeletelunch 4 oz of turkey, few black berries and nuts
snack small apple and dark chocolate bar
dinner 6 oz of tiplia fried in olive oil, 1 teaspoon of pico de, guam. 5 green beans
black berries a few and nuts
#4 506
#5 65 lbs
#6 Helen 16:51 400m 35lb kb ring rolls
#4 Row 462
ReplyDelete#5 Strict Press 75
#5 Helen 12.26 300 Meters, 18 KB, ring rolls
2 Beef & Chicken fajita, with Gauc & Chips, Rice/Beans
2 Chicken Fajita, with Guac
1 Coffee w/creamer
B- 1/2 grapefruit, eggs w/ veggies
ReplyDeleteL-salad w/ avacado and raspberries, raspberry dressing, veggie soup
WOD #4 550 meters
WOD #5 80lbs
WOD #6 (15: something) 400m, 35lb, pull ups (green band)
Workout 4 - 660
ReplyDeleteWorkout 5 - 185#
Workout 6 - 12:22 (ugh) 50# KB, purple band
B - Spark, 2 CFA chicken patties from the breakfast sandwich
Snack - Medium Orange
L - leftover snapper, shrimp, scallops, lobster, crawfish, garlic butter, half cup steamer rice
D - 5 leftover wings, small bowl of venison chili
lots and lots of water...
B: 1 Advocare Spark
ReplyDeleteL: roast with carrots, onion and celery
Snack: 3 slices orange and Spark
D: roast with carrots, onion and celery, 6 raw cashews and a glass of white wine
Row: 542
Press: 95
Helen: didn't get to do (will make-up)
Helen 13:something ;)
DeleteTest 4--548m
ReplyDeleteTest 5--strict press 135#
Test 6--run 300m, kbs 44#, ring rows--13:32
b- 2 eggs scrambled, 2 sausage patties
l- big cobb salad w/ 6oz grilled chicken
s-16 raw almonds
d-4oz roasted chicken. 1 cup sauteed squash, 1/2 cup fresh tomatoes
2 sugar free energy drinks
ReplyDelete1 coffee
3 beers
L 2 hot dog wieners, 3 mozzarella cheese sticks
D 3 OZ noodles. 2 chicken breast