Please be sure to turn in your after pictures wearing the same outfit you wore at the beginning to john or Mary by Friday.
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:
CrossFit's Helen -
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups
Post detailed workout results and food logs to comments.
Tuesdays food log:
ReplyDeleteBlack coffee
Raw almonds
Protein shake
3 kumquats
Protein shake
Raw pecans
Salad w/ chicken
Tea
Water
Jessica
ReplyDeleteTuesday's Food Log
B- 2 eggs, one bite of steak, bl. decaf coffee
S- 1/2 date, raw nuts
L- chicken, cabbage
D- salad and chicken, 2 dates, raw nuts, 1/2 pc. gum
Tues food log
ReplyDeleteb--shake
l--none
d--big green salad w/ chicken breast, ranch dressing
Tues food log
ReplyDeleteB-2 eggs with onions, 4 slices turkey bacon
L- tuna with relish and flaxseed oil, apple
S- chocolate truffle
D- Spicy potatoe soup, 2 slices cornbread
Rodney Freeburn
ReplyDeleteTuesday’s food log
B. 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 w/baby spinach leaves, carrots, jicama, cherry tomatoes, almonds and vinaigrette dressing, grapefruit
D. Salad w/ spring mix, cucumber, onion, cherry tomatoes and vinaigrette dressing.
S. ½ banana, protein bar, chewing gum.
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. Southwest Salad w/ grilled chicken
D. Grilled chicken breast. Bok choi, red onion, garlic, mushrooms, zucchini
S. Banana, protein bar, 15 almonds, chewing gum
WO#4. 534, WO#5 100, WO#6 7:43 w/ 45 LBs
Tuesday:
ReplyDeleteCoffee w/creamer
Brunch: tuna salad, boiled egg, relish
Dinner: hamburger, lovingly made by my son!!
Late: 4 deep fried hack in the box tacos.
1 piece gum
Wed
ReplyDeleteCoffee w/creamer
BRUNCH: Spring salad w/han, cranberries, sesame kernals, berry dressing
Work out: Row, 451/481 couldn't see
Strict: didn't do
Helen: 12:45
Late Neal: peanut butter sandwich, sea salt/vinegar chips
Tuesday food log
ReplyDeletePink lemonade Spark x2
MNS Max C supplement packs
Omegaplex
2 oz chicken 1 cup spinach 2 eggs
4 oz steak 1 cup spinach 2 eggs
4 baby back ribs
1/4 cup pecans
2 teaspoons almond butter
1/2 cup oatmeal
Wednesday
Pink lemonade Spark x2
MNS Max C supplement packs
Omegaplex
Chocolate MRS
2 oz chicken 2 oz steak 1 cup spinach 2 eggs
510 row
65# Strict press
13:15 Helen
Missed the chocolate mrs for dinner, catalyst & muscle fuel pre workout
DeleteBB broccoli, 3 eggs(ate the eggs but only half broccoli)
ReplyDeleteLunch 2.5 oz tuna, celery, pickles, mayo 2 tilipia with salsa
dinner 6oz of tilipia, salsa, popcorn, 2 small pc of dark choc
4# 520
5# 75
6# 14:43 400m 35lb kettle bell(cow bell) ring rolls
WO #4 467
ReplyDeleteWO #5 55lbs
WO #6 300m,18lb kb, rr for a time of 10.:55
B/ coffee and toast
L/ potato soup and salad from Chili's
S/ protein bar
D/ Chicken with blk beans some more stuff --- a friend made it and Water
Workout #4: 582
ReplyDeleteWorkout #5: 105#
Workout #6: 11:26
Bf: oatmeal with fruit
S: 2 eggs
L: chicken breast sqaghetti squash, 1/2 sweet potato
S: apple, 100 calorie pack
D: tilapia, squash and zucchini, lettuce, avocado,1/2 sweet potato, lemonade, 1 tbs. Peanut butter
Black coffee
ReplyDeleteRaw almonds
Sausage w/ 2 eggs
Orange
Protein shake
Pecans/ 2 dates
Venison steak
Cauliflower mash
Green salad
WO 4 498 2 min.. Row
WO 5 70# strict press ORM
WO 6 Helen 13:?? Green band/ 26# KB
2 min row--560m
ReplyDeletestrict press--140#
300m, 44#kbs,ring rows--11:55 I think
b--2 eggs, 2 sausage, skillet potatoes, 1 pancake, coffee
l--cobb salad w/chicken
d--none
Jessica
ReplyDeleteWOD # Row 478m
WOD #5 strict press 65#
WOD #6 Helen 10:45 green, 26# KB
B- 2 eggs, banana, bl. decaf coffee
L- 2 ribs, green beans, cole slaw
D- 2 bowls of chili- paleo approved
S- raw nuts, one date