If you need your partner's contact info, please request it in the comments and I'll text it to you.
Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch
Workout 4 -
- 200m Shuttle Sprint (2nd light pole and back twice)
All fours must touch the ground past the line on both ends including the start and end. The clock stops when both hands touch past the finish line.
Workout 5 -
- 1 minute AMRAP of Push-Ups (to ab-mat, hips must be even with shoulders or higher at the top)
Workout 6 -
- 1 Minute AMRAP of Squats
Workout 7 -
3 Rounds -
- 400m Run
- 15 Burpee Box Jump Overs (24/20)
- 30 Lateral Bar Jumps
Post workout results including box height and food and activity logs to comments.
Kale Mosley
ReplyDeleteI need Rodney's contact info
WO 4-48sec /200m shuttle run
ReplyDeleteWO 5-41 amrap push ups
WO 6-46 amrap squats
WO 7- 19:47
really?
DeleteGabby's great day:
ReplyDeleteB-granola bar and coffee
L-4oz of chicken 1/2 cup of rice 1/2 green beans with water
S-granola bar
D-salad with grilled chicken water
32 oz of water throughout the day
Workout 4- 0:59
Workout 5- 15
Workout 6- 38
Workout 7- 24:23
Jessica's food log:
ReplyDeleteB- nothing
L- brisket, sausage
S- 1/2 apple
D- 2 flounder filets, 1/2 sweet potato, field green salad w/red and yellow bell pepper, olives
Water, 2 cups of black coffee
Angela's workout:
WOD #4 - 51
WOD #5 - 16
WOD #6 - 36
WOD #7 - 19:32
Amy's food and awesome workout!
ReplyDeleteB: 2 breakfast sausage rolls/1sugar cookie/cup of orange juice
(Teammates b-day breakfast)
MS: strawberries and grapes
L: left over southwest chicken/100 cal cookies
S: banana/lemon cookie
D: pork chops/potatoes/corn
W4: 53
W5: 10
W6: 38
W7: 19:44
Jessica
ReplyDeleteWOD #4 52
WOD #5 3 REAL PLANK!!!
WOD #6 37
WOD #7 21:13 20" box
Angela's Food log:
B - 2 slices of dry cinnamon toast
L - field green salad with tomatoes and carrots ranch dressing on the side, cup
of tortilla soup, 1/2 of a club sandwich (ham, turkey, American cheese, lettuce,
tomato and bacon)
S - 5 pieces of white chocolate peppermint flat pretzels
D - one serving of Stroganoff hamburger helper, mixed fruit - pineapple,
cantaloupe, honeydew and grapes, piece of colby jack cheese
Water and cup of coffee with whole milk
Yes you did Jessica!!! Nice job!!! Super proud!
DeleteWOD:
ReplyDelete4. 40 secs
5. 13
6. 55
7. 17.50
Rocio's food log:
B- scrambled eggs with tomato half a banana, chamomile tea.
L- 2 loin pork chops in tomato sauce, broccoli, cauliflower and carrot mix.
D- shredded chicken in tomatillo sauce, 2 small red potatoes, guacamole.
Bethany
ReplyDeleteBreakfast: an apple
Lunch: chicken salad and a side salad with a tablespoon of spicy dressing
Snack: half a boiled egg and a bowl of chicken tortilla soup
Dinner: spicy Cobb salad (mixed greens, red onion, avocado, tomatoes, bacon, grilled chicken, spicy chipotle dressing)
Drinks: 5 glasses of water and 1 unsweet tea
Workout:
4: 51s
5: 30pu
6: 43 squats
7: 26:21
(1/2) 3 eggs, 2 tb of salsa,spark
ReplyDeleteLunch 4 oz of turkey 2 cups of green beans,spark
1/2 cup of grapes i shared with abby and spoon full of peanut butter 20 0z wa(2/2) ter,4 sugar free mints,20 0z water
Thats Margie's food log
DeleteAshley food/exercise log:
ReplyDeleteB= egg whites and cabbage
L= chicken breast, steamed broccoli, carrots, sugar snap peas
LS= almonds
D= salmon, steamed broccoli
W#4= 42 seconds
W#5= 32 push ups
W#6= 64 squats
W#7= 15:22
- Hannah's food log:
ReplyDeleteB
20 red seedless grapes (75.5g)
1 hard boiled egg
1/4c cashews (40g)
1 pk Metamucil fiber singles
L-
2 small pieces chicken
1 smll potion salad (lettuce, tomatoe, red onion, a few black beans)
D- Baja Cobb salad:
Lettuce
Tomato
Red onion
Avocado
Jalapeño
1 tbs of salad dressing
Grilled chicken
Bacon
My results:
WOD 4. 49 sec
WOD 5. 7 strict push ups
WOD 6. 51 squats
WOD 7. 24.44 min
Donna's food log
ReplyDeleteBreakfast: apple slices, 2 bacon strips and apple juice, Lunch: whole wheat spaghetti, Dinner: Whole wheat spaghetti. Snack: Peanuts, Water all day.
Kim's WOD
#4 - 55 sec
#5- 32 push ups
#6 - 44 squats
#7- 20:55, 20 in box , stepped
Renee meals
ReplyDeleteAlmonds, Coffee, 2 pieces of bacon, almonds 1/2 avacado, sliced turkey
Granny smith apple/almond butter, beef fajita salad, w/salsa water, water
Margie
WOD 4 200m shuttle 1.06
WOD 5 1 min amrap pushups 6
WOD 6 1 min amrap squats 33
WOD 7 3 45 lb weights as box, 400, lateral bar jumps time 33.58
Jackie's food log
ReplyDeleteB - oatmeal with 1 cup of 1% milk
S - 2 whole eggs and 1 egg white scrambled with water
L - 2 mini turkey and cheese sandwiches on Hawaiian roll and fresca
S - 1.5oz trail mix, pumpkin spice latte
D - 6 grilled shrimp, avocado, water
Julie's workout
#4 - 52 sec
#5 - 5
#6 - 33
#7 - 24.03
Thresa's Log
ReplyDeleteB= scrambled eggs with bacon, onions, tomatoes, 1/2 cup coffee, with a little creamer, water BS= small hand full of walnuts, water L= paleo chili, water D= 1 scrambled egg, with red onions, tons of water
Workout 4: 50s
Workout 5: 15
Workout 6: 44
Workout 7: 20:15---20"
Kim's food log
ReplyDeleteBreakfast: banana and handful of nuts,
Lunch: hamburger on lettuce with onion and tomato and mustard,
Snack: smoothie with banana, almond butter, dates and almond milk,
Dinner: baked chicken, asparagus, broccoli and carrots.
Julie's Food log
ReplyDeleteB- Oatmeal and water
S- nutrigrain bar
L- Baked chicken breast, corn on the cob, green beans and water
S- Carrots and blow-pop
D- Pulled pork sandwich, 1 chocolate chip cookie and water
Jackie's Workout
#4- 50s
#5- 30
#6- 44
#7- 21:52
Gerald's:
ReplyDeleteB- 2 eggs, 2 bacon,water
L-BBQ chicken ,green beans,carrots,water
D-BBQ hamburger patty,green beans,tomatoes, water
WOD #4-38
WOD#5-40 reps
WOD #6-56 reps
WOD#7-15:16
ReplyDeleteOct 8 at 8:44 PM
Kale Mosley 10-8-14
Workout
200 M shuttle run - 43 sec.
1min AMRAP pushups - 34
1 min AMRAP squats - 39
3 rounds
400 M run
15 burpee box jump overs - 20 min 1 sec.
30 lateral bar jumps
Food
Breakfast - banana and two cups of coffee
Lunch - three beef and bean enchilladas and an almond granola bar
After work snack - one cup of trail mix
Dinner - two pork chops, corn, and mashed potatos
Drank water withe each meal and throughout the day.
Rodney Freeburn
ReplyDeleteWOD#4= 43 seconds
WOD#5= 43
WOD#6= 46
WOD#7= 20:40
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
S= 1 protein bar and 15 almonds
L= Kale medley salad with mushrooms, carrots, bell pepper, cucumber, tomatoes, celery, 2 TBS Balsamic Vinaigrette dressing, 2 TBS of Feta cheese. Hand full of grapes.
D= Vegetable soup: carrots, zucchini, celery, onion, and a protein drink
Kale and had the wrong email addresses. We should be good now