(Pic & Recipe courtesy of nomnompaleo.com)
The above recipe won the best savory paleo recipe of 2013 by Paleo Magazine.
Warm-Up:
- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Strength:
Week 3 Wendler - Strict Press
Sprint Work:
5 x 100m Sandbag Sprint (inside, outside use sleds and do 6 x 50m)
Conditioning:
3 Rounds -
- 3 DB Renegade Man-makers (35/25)
- 6 DB Waiter Lunges Right Arm
- 6 DB Waiter Lunges Left Arm
- 90 Singles
Post detailed workout results and food logs to comments.
Strength:
Week 3 Wendler - Strict Press
Sprint Work:
5 x 100m Sandbag Sprint (inside, outside use sleds and do 6 x 50m)
Conditioning:
3 Rounds -
- 3 DB Renegade Man-makers (35/25)
- 6 DB Waiter Lunges Right Arm
- 6 DB Waiter Lunges Left Arm
- 90 Singles
Post detailed workout results and food logs to comments.
Rodney Freeburn
ReplyDeleteB. 1 cup fruit, 1 TBSP honey, 1 scoop of protein powder, 1 TSP Coconut Oil, 2 TBSPs Flax seed, 1 cup Kefir, 2 cups of coffee
L. Salad: lettuce, tomatoes, and small amount of ranch dressing (that was all they had), 5 or 6 green olives, green beans, broccoli, 3 or 4 pieces of house special chicken, 3 or 4 pieces of general TSO’s chicken, mushrooms, ¼ banana
D. Two ladles of chicken taco soup (chicken, corn, black beans and tomatoes
S. 15 almonds, protein bar
Strict press 55,60,80. Sled w/ 55lbs 15,16,17,17,15,15. Conditioning with 25LB 9:49
Protein Shake
ReplyDeleteBf- egg whites, turkey sausage, spaghetti squash
L- chicken breast, spaghetti squash, apple
S- 100 calorie pack
D- tilapia, squash and zucchini, 3 misc. Cookies
4 reps @ 95#
Sled runs - 21, 23, 22, 23 (something like that)
25# DB - 5:39
BB spark some nuts
ReplyDeletelunch 5oz tuna, mayo, celery, avocado,2 leafs of lettuce
dinner 1/2 chili, bowl of soup, 2 hamburger patties with mayo and mustard
45-50-55 amrap 4
Sled 16,17,18,18,19,17
ran out of time with 10 jump ropes left, did lunges without over head. 15LB
strict press--95,105,115 8 reps
ReplyDeletesand bag sprints--59,58,56,44,41
met-con--12:20
b--shake
l--none
d--hamburger patty, small salad
Black coffee
ReplyDeleteRaw almonds
Banana
Protein shake
Paleo chili
Salad
Date/pecans
Raspberry tea
Water
32, 32, 32, 30, 30 sandbag sprints inside
Strict press 55# (8)
WO 6:54 15# DB
Pink lemonade Spark x2
ReplyDeleteMNS Max C supplement packs
Omegaplex
Chocolate mocha MRS
2 scoops muscle gain
1 cup spinach
2 eggs
8oz turkey burger
1/4 avocado
1 thinly sliced strip bell pepper
6 cookies
Salad
Best time .19 @ 80# sled drag
Strict 55# @ 3
8:45 w/ 15# dumbbells
B- 2 hard boiled eggs
ReplyDeleteS- 2 cups coffee with creamer
L- meatballs, spaghetti squash, broccoli, guacamole
D- 2 slider size meat patties on lettuce leaves with avocado and onion, spoonful of beans, few fries
Sandbag run- 36,34,35,32,31
WO 7:11, 10 #
Jessica
ReplyDeleteStrick Press AMRAP 50#- 3
WOD 6:26 DB 10#
B- 2 eggs w/venison sausage, bl. decaf coffee
S- sm. fruit bowl- honeydew melon, cantaloupe, grapes, pineapple
L- 2 eggs w/grilled onions, mushrooms, bell pepper, 2 pc. bacon
D- bowl of paleo chili, 2 big plates of salad- filed greens, onions, bell pepper, olives, cherry tom., no dressing, & 4 oz. grilled chicken breast
S- 1 1/2 dates, handful of raw nuts
B/ sauage link 3 small pieces and 2 eggs coffee
ReplyDeleteL/ taco salad with hamburger meat
D/ chili and a salad at the cookie exchange and water No cookies
Black coffee
ReplyDeleteSausage w/ 2 scrambled eggs
Protein shake
Chicken
Salad
Water
Raw almonds
that wasFriday...
DeleteThis is Saturday..
Black coffee
Raw almonds
Eggs and bacon
Venison sausage
Grilled beef
Califlower/ dill mashed Tatars
Water
10:23
ReplyDelete43,43,41,39,36
Coffee with creamer, yogurt
Strawberry/banana protein shake
Chicken teriyaki subway salad, Cucumbers, bananas/bell pepper, tomato, spinach
Sweet tea
Have chocolate chip cookie, One Oreo cookie
Bacon diet dp
ReplyDeleteAdkins strawberry shake
grilled chicken sandwich withe avocado mustard and pickles
Tuna salad and green beans