Warm-Up:
- 300m Run
3 Rounds -
- 3 Strict Pull-Ups
- 6 Strict Push-Ups (negatives at the least)
- 9 Strict Slow Squats (3s down, 3s Up)
Group Warm-Up:
- Coach Led
Skill Work:
EMOM for 8 Minutes -
- 4 Burpees
- 8 Goblet Squats (62/44)
Conditioning:
3 Rounds(each in 4 minutes) -
- 400m Run
- 15 Box Jumps
- AMRAP of Pull-Ups, Push-Ups, or Sit-Ups (1 round of each, order is not important)
Cash-Out:
Max Time Plank Hold
You may change positions, but must maintain a stable midline throughout. In other words, you can switch from elbows to hands or even side plank, but can't raise and lower hips for rest.
52 amraps
ReplyDelete1:09 plank
Kale Mosley 10-13-14
ReplyDeleteBanana and cup of coffee for breakfast
Soup and two small bags of chips for lunch
Almond and granola bar snack
1 cup of trail mix after work
1 bowl of chicken taco soup for dinner
Drank water with all meals and throughout the day
Drank Gatorade at workout
Workout
EMOM for 8 min
4 burpees
8 goblet squats
400 M run, 15 box jumps, 7 pull ups
" " 16 sit ups
" " 10 push ups
Kale Mosley
ReplyDeleteRodney Freeburn's Workout and food Log
B= = Shake= 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, Plexus Slim, water
S= 1 protein bar and 15 almonds, water
L= 3 tamales
D= 2 pieces of chicken, corn, green beans, 1 roll with honey, Protein drink.
Used 35# for the Goblet squats
WOD used 24 inch box, purple band for the 7 pull-ups, 27 push-ups, 17 sit-ups
Cash-out 1:27
Gabby's food log:
ReplyDeleteB-2 boiled eggs and a piece of toast
L-1 rib and a pork chop
D-scrambled eggs 3 pieces of bacon 2 biscuits a cup of decaf coffee and a piece of chocolate chess pie
Water throughout the day
Amy's food log and workout!
ReplyDeleteB: yogurt and orange juice
MS: handful of pretzels
L: school lunch... Boo!
4 steak fingers/ spoonful of mash potato/ green beans/ sliced pineapple and a roll with teaspoon of gravy
AS: handful of mixed nuts
D: healthy crockpot chicken taco soup!
Drank water throughout the day and sweet tea with meals
Workout:
EMOM for 8 min
4 burpees
8 goblet squats
400 M run, 15 box jumps
*11 sit ups
*10 push ups
*2 pull-ups with green band
Bethany's Food Log
ReplyDeleteBreakfast: nothing
Lunch: 2 slices of turkey and 1 slice of cheese
Dinner: salad, cucumber salad, ham, chicken nuggets
Drinks: water and unsweet tea
AMRAP: 29
Cash out: 1:11
Exercise: 40 min of speed walking
B= protein shake, egg whites ground turkey
ReplyDeleteBS= Apple , almonds
L= ground turkey, sweet potato, zucchini, squash, green onions, red bell pepper, cauliflower
D= ground turkey, sweet potato, zucchini, squash, red bell pepper, cabbage, 2 eggs, guacamole
Exercise:
Wod# 8. 3:12
Wod# 9. 6:28
And Today's gtx workout
This was Ashley's log
DeleteDonna's Log:
ReplyDeleteBreakfast: nothing, Lunch: 2 sausage linksw/bbq sauce, Snack: hand full of pecans,
Apple, orange and grapes, Dinner: baked chicken, potatoes, green beans, sweet tea.
Kim's workout:
23 amrap
1:20 plack hold
Jessica
ReplyDeleteMissed workout... 15 min walking
Angela's food Log
B- small slice of Italian cream cake
L- 2 bacon-wrapped chicken tenders stuffed with cream cheese and jalapeño, small salad with lettuce, spinach, red bell pepper, broccoli and carrots with homemade ranch dressing, 1/4 cup of dark chocolate covered pomegranate
S-protein bar
D-taco salad: lettuce, spinach, red bell pepper, taco meat, pinto beans, corn, grated cheese and homemade ranch
coffee with creamer, spark and water
Kim:
ReplyDeleteBreakfast: 3 eggs with onion, peppers, cabbage and 2 slices bacon , coffee w/creamer,
Lunch: salad with lettuce, blueberries, strawberries, avocado, chicken, bacon, pecans, flax seed oil,
Dinner: small bowl paleo chili, teaspoon of cheese, 4 tortilo chips, small salad, 2 pieces of pineapple, a strawberry and 4 grapes
Rocio's food log:
ReplyDeleteB - 2 corn quesadillas (mozzarella), banana, egg, coconut/Almond milk, spoon of chocolate, ground cinnamon (All ingredients blended)
L - lean brisket, green beans, twice baked potato.
S - caramel coffee
D - grilled pork chop, 85% dark chocolate piece.
Julie's Food & Workout Log
ReplyDeleteB- oatmeal and water
S- granola bar and water
L- avocado, 10 ritz crackers, 8 cheese slices and water
S- snap peas and grapes
D- water, 1 egg, 5 pieces of bacon on two whole wheat pocket thins and handful of blueberries
Workout
#1 AMRAP 10 box jumps 0 push ups
#2 AMRAP 11 sit ups
#3 AMRAP 2 pull ups with purple band
Renee's food log Black Coffee, Almonds, Chicken, Lettuce, Tomato, Ham, Chicken, Salad, Broccoli Slaw, spoon of macaroni/ cheese Spoon of paleo chili, water,
ReplyDeleteMargie's food log Spark, 2 oz of Chupacabra sausage, lunch 2 pork chops, mixed veggie and green beans, dinner 6 oz of taplia, 2 eggs, water 3 kisses
Jackie's food log
ReplyDeleteB - maple and brown sugar oatmeal and 1 cup 1% milk
S - grande pumpkin spice latte
L - grilled chicken wrap from chick fil a and water
S - cheese and crackers
No dinner
Workout
skill - 26lbs
Conditioning
R1 - could not get foot in band
R2 - sit ups 18
R3 - push ups 12
Plank - 54s
Forgot 4 slices of apple and 2 pcs of petzel
ReplyDelete300m run jump on 3 45# weights
ReplyDeleteR1 31 situps
R2 15 pushups
R3 13 ring rolls
Gerald's:
ReplyDeleteB- 2 eggs, 2 bacon, water
L-chicken stir fry veggies, water
D- 3 ribs , green beans,salad, water
Amrap-77
35# kettle bell first round 5 and 8 rest of rounds 3 and 5
ReplyDelete10 legs ups and 20 mountain climbers
ReplyDeleteThresa's Log
ReplyDeleteBf= sweet potato, Apple, onion, venison sausage hash with 1 egg, water
BS= nuts cranberries, water
L= paleo chili with turkey meat. Water
D= salad with tomatoes, bell peppers, red onions, cucumbers, ham, few bites of Mac and cheese and few chicken nuggets, water Exercise: 1.53 mile fast walk/run
Hannah's Monday food log:
ReplyDeleteB- 1 scrambled egg w/2gram green onion, 3 cherry tomato, 1 oz ground beef, 1 tbs fresh jalapeño, 6 green grapes
L- nuts/protein bar - coffee
D- 1 serving of G'ma's chicken gumbo w/ brown rice, celery, chicken, green onion, green pepper. glass of wine, glass of milk and coffee (my grandma doesn't take no for an answer, especially when it comes to her hospitality)
This comment has been removed by the author.
ReplyDeleteJessica's Food Log:
ReplyDeleteB- 2 eggs, 2 pc. sausage
L- pecans and a date
D- chicken, ham and broccoli slaw
Water, 2 cups if black coffee
Angela's Workout: need to get my #'s out of Julie's book.