Warm-Up:
- 400m Run
3 Rounds
- 20 OH Walking Lunges (PVC or Empty Bar)
- 40 Double Unders
Group Warm-Up:
- Coach Led
Strength:
EMOM for 10 minutes -
- 3 Heavy Deadlift (315/225)
Conditioning:
WOD Throwdown Workout #1
21 - 15 - 9 -
- Hang Power Clean (95/65)
- Over Bar Burpees
- Thrusters (95/65)
Post workout results and food logs to comments.
Amy's food and workout:
ReplyDeleteB: banana and a granola bar
L: 3 chicken strips/green beans/ roll
S: snack size pretzels and a red apple
D: chicken chili
Water throughout the day and tea with dinner
Workout: 14:58
Gabby's food log:
ReplyDeleteB-banana and granola bar with coffee
L-8 oz of pork chop sweet potato squash and zucchini with water
S-banana and a handful of almonds and craisins
D-1/2 rotisserie chicken a cup of rice with brown gravy and green beans with water
Water throughout the day
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
ReplyDeleteL= S= 1 protein bar, 15 almonds, water
D= Smoked turkey, green beans, potato salad, roll, protein drink.
EMOM dead lifts used 185#
WOD 17:54.Started with 85#, but changed to 65# ½ way through 1st round of thrusters.
That was for Rodney Freeburn
ReplyDeleteThresa's Log:
ReplyDeleteB=sweet potato hash, little decaf tea, water
L= salad with balsamic vinaigrette, pulled pork and little bit of sweet potato, 1 paleo chocolate nut ball, water
D= pulled pork, broccoli, water
DL #175 WOD= 16:13. #65, 55
Ashley's log:
ReplyDeleteB: protein shake @ 515, scrambled eggs with sauteed veggies @ 800
L: 3.5-4oz pork loin, steamed broccoli, avocado, Apple
S: Apple
D: protein shake and a half
Workout: 4rft: 400m run, 20 pushups, 15 Goblet Squats (35#), 8 minute EMOM of 3 Deadlift @ 225#, 21-15-9 HPC, over bar burpees, thrusters (65#) 11:16, 2x250m row
Kale Mosley 10-20-14
ReplyDeleteBanana and one cup of coffee for breakfast
no lunch
1 bowl of chicken chili for dinner
had water with all meals and throughout the day
Workout
21 15 9
hang power cleans, over bar burpees, thrusters 18 min 23 sec
Kim's food log
ReplyDeleteB- 2 turkey sausage, 2 eggs w/ peppers
L- paleo chili.
D- baked chicken thigh, beans, mashed potatos, salad, roll and a cupcake.
Can you post this for me:
ReplyDeleteGerald's:
B: FiberOne Granola Bar, water
L: 2 eggs, 2 Bacon, water
S: Peanuts
D: Baked Chicken, sweet potato hash with squash, bell pepper, tomato, sausage and bacon, water
Deadlift: 225 lb
WOD: 95 lb 13:22
Bethany's
ReplyDeleteBreakfast: two eggs, two pieces of bacon, small bowl of mixed fruit
Lunch: Caesar salad with grilled chicken on top and a few pecans
Dinner: hamburger patty, beanless chili, deviled eggs and a clif bar
Drinks: water, black coffee
Workout: EMOM deadlifts 50lb DBs (it's the biggest they had at the hotel)
19:17 with 25lb DBs but switched to 15lb DBs on the thrusters
Angela's workout:
ReplyDeleteDL 95
WOD 14:28
Jessica's Food Log:
B- 3 eggs, 2 pcs bacon, cup of diced cantaloupe, strawberries, grapes
S- banana, raw nuts and a date
L- grilled chicken breast, romaine lettuce
D- hamburger patty, lettuce, tomato slices, no bean chili, okra, fish, sweet pot fries
Water, black coffee
Julie's Food & Workout Log
ReplyDeletePlexus Slim
B- Oatmeal and water
S- Granola bar and water
L- Avocado, 6 slices or cracker cut cheese, water, 6 ritz crackers, fruit twist
S- Snap peas and 2 fig newtons
D- Roast, green beans, carrots, 2 rolls, fruit snacks and water
Workout:
19:50
Jackie's food and workout
ReplyDeleteB - Atkins chocolate royal shake and venti caramel macchiato
S- Handful of red grapes and water
L - 2 Mini Hawaiian buns with colby jack cheese and HEB turkey and a handful of ritz crackers and water
S - HEB trail mix and diet sprite
D - roast, carrots, potatoes and hawaiian roll and water
workout: 14:50
Hannah's food log
ReplyDeleteB- coffee, banana, orange
L- Cesar salad
D- hamburger pattie, lettuce, tomato, jalapeño, pickles, 3 fries, 1 deviled egg
S- coffee, 1 date, handful of cashews, 1 cliff bar
Rocio's results
WOD 2 rounds (21-15) 16:22
Rocio's result DL = 85 lb
DeleteDonna's food log:
ReplyDeleteB- 2 slices bacon, 2 sausage links
L- side salad with Italian dressing
D- hotdog with chili and no bun, Salad with ranch
Kim's activity:
Wod #1 14:00
Here's Jessica's entry:
ReplyDeleteJessica
Angela's food log
B-1/2 pumpkin bagel with cream cheese
L-salad with tomatoes, carrots and cucumbers with vinaigrette; 1/2 cup penne pasta with grilled chicken
S-6 ritz crackers and Colby jack cheese slices
D-subway sandwich (6" wheat bread, Swiss cheese, ham, turkey, roast beef, spinach, tomato, cucumber, purple onions, banana peppers, oil and vinegar) bag of baked lays
Coffee with creamer and water
Jessica 15 min power walking, stairs, squats
Blue berry muffin, salad, 2 cereal bars, water, turkey sandwich
ReplyDelete