- Relay run 1 mile total with a partner
Break it up any way you'd like (4x400, 8x200, 2x800, etc)
Group Warm-Up:
- Coach Led
Skill Work:
- Pull-Up Practice
Conditioning:
AMRAP in 16 minutes -
- 200m Run
- 8 Push-Ups
- 12 Kettlebell Swings (62/44)
- 16 Box Jumps (24/20)
Cash-Out:
- 20 unbroken V-Ups
Rodney Freeburn
ReplyDeleteB= 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= protein bar and 15 almonds, water, coffee, Plexus slim
L= = Salad with carrots, bell pepper, cucumber, tomatoes, 2 TBS Balsamic Vinaigrette dressing, 2 TBS of Feta cheese. Water
D= 2 organic black beans, avocados , tomatoes, chicken on a tostado.Water
WOD 4 round plus ¼ of a run. Used 35# for 2 rounds and 50 # for the other 2 for the Kettlebell swing. Used 24 inch box.
Kale Mosley 10-16-14
ReplyDeletesmall chicken brest and a bottle of orange juice for breakfast
soup and a small bag of crackers for lunch
1 bowl of spagetti for dinner
had water throughout the day and a glass of tea with dinner
Workout
4 rounds
200 M run
8 push ups
12 kettlebell swings (44)
16 box jumps
completed 4 rounds
Gabby's Food & Workout Log:
ReplyDeleteB-granola bar
L- 4oz hamburger meat 1/2 cup of squash and zucchini 1/2 rice handful of almonds and craisins apple with peanut butter
S-granola bar
D-taco salad
Water all day
Workout-
400 meters (dad did the other 1200 meters)
3 complete rounds
I did a 20 in. box and a 35 lb KB in the workout I forgot to send that to Amy
DeleteMargie's food log:
ReplyDeleteBb mixed nuts 1/2 cup of chex mix lunch hamburger steak ,black eyed peas and green beans,water,tea and dinner turkey sandwich with cheese. Tea and water.
Renee: 5 complete rnds + 150m run
DeleteB: oatmeal with a handful of mix nuts
ReplyDeleteL: hamburger patty with a apple and sliced oranges
D: bowl of spaghetti
Work out: 30 minute walk/jog on treadmill
^^^that's Amy's food log and workout :)
DeleteRenee
ReplyDeleteBlack coffee, almonds, salad with chicken, grilled steak, green salad, 1/2 sweet potato and water all day.
Kim's food log
ReplyDeleteBreakfast: 2eggs w/peppers,2 turkey sausage,
Snack: almonds,
Lunch: Paleo Chili,
Dinner: Red Curry w/brown rice, 2 thin beef slices, salad
Donna's food log:
ReplyDeleteBreakfast: nothing, Lunch: 4 baked chicken wings, small fries. Snack: mixed nuts, banana and apple. Dinner: nothing
Kim's workout:
5 rounds plus 50m run
Jessica
ReplyDeleteAngela's Food Log
B- egg Mc muffin
L- nothing
D- prime rib, baked potato w/butter and cheese, roll, salad w/ranch, water, sweet tea, 3 beers
Jessica's workout
3 rounds, 8 pushups
Jessica's food log
B- 2 eggs
S- banana
L- chicken, Cole slaw
D- brisket, 1 rib, coleslaw
Water, one cup of black coffee, unsweetened passion and green tea
7 rounds +50m RX'd.
ReplyDeleteAshley's log:
ReplyDeleteB-none - blood work done
L-ground turkey, sweet potato, zucchini, squash, reb bell peppers, green onions, cauliflower, guacamole, diet coke
S- apple, chocolate ball
D- sweet potato, zucchini, squash, reb bell peppers, green onions, eggs, cauliflower, apple
Excersise:
15 min hpc, burpees, thruaters(light weight)
45 minutes volleyball
Julie's Food Log
ReplyDeleteB- oatmeal and water
S- granola bar and water
L 6" cold cut trio on wheat from subway with american cheese, pickles, jalapenos, mustard, jalapeno chips and water
S- nutrigrain bar
D- 3 fajitas on corn tortillas, 1 piece of chicken on each with rice and avocado, water and chips (friends birthday dinner)
Gerald's:
ReplyDeleteB- 2 eggs, 2 bacon ,water
L- grilled chicken salad, water
D- 2 eggs, 2 bacon, water
WOD. 5 rounds 3/4 run
62# kettle bell
24" box
Bethany's
ReplyDeleteBreakfast: 2 eggs and two pieces of bacon
Lunch:paleo spaghetti sauce and a salad with paleo salsa for dressing
Dinner: hamburger patty
Drinks:water and black coffee
WOD: scaled to 4-8-12 w/100m run, 26# kettle bell, 12" box, completed 5 rounds and a run
B= 2 eggs over medium, 2 strips of bacon. 1/2 cup coffee with creamer, water
ReplyDeleteL= paleo chili, with turkey meat, beef fajita meat, banana, water
D= bite of chicken, 5 meat balls
Workout= got 3 complete rounds, started on the 4th, did 200 run and 8 push ups Kb #35, box 20"
Thresa's Food Log
DeleteRocio's food log
ReplyDeleteB- eggs with tomato and onion. Chamomile tea
L- turkey, bacon lettuce and tomato wheat sandwich. A bite of pepperoni pizza.
D- hamburger meat, pineapple and bacon.
Rocio's results
WOD: 3 rounds, 20 reps.
8 lb kettle bell
18in box
Rocios food log:
ReplyDeleteB- eggs, onion, tomato. Chamomile tea
L- turkey, bacon, lettuce, tomato wheat bread sandwich. Literally 1 bite of pizza.
D- hamburger meat, pineapple, bacon.
Jackie's Food Log
ReplyDeleteB - bananaand venti caramel macchiato
L - grilled chicken tortilla strip salad from pappasittos and piece of vanilla birthday cake and water
S - HEB trail mix and peanut butter sandwich on 2 slices of wheat bread and water
D - 2 beef fajitas on corn tortillas with a handful of chips and red sauce and water
Workout - completed 4 full rounds for the workout