Tuesday, May 28

3 Rounds
10 Push press @85lbs. (pretty tough- struggled on last few)
90 sec. row averaging 2:05/500M

10 Front squat @ 115lb. (super tough)
60 sec. airdyne at 90%

180 sec. hold on rings

Diet
1 cup coffee, 16oz. shake- protein powder, barley grass, chia seeds, kiwi and blueberries
1 almond bar

snack
2 chocolate protein/date/pumpkin seed balls

lunch
avocado, grilled chicken, lettuce spinach wrap


dinner
1 cup kale, 1 cup broccoli, 1/2 cup brussel sprouts
1/4 cup potatos and beans (indian dish)
1 fig bar
1 cliff bar

MEMORIAL DAY

AM
8x400m repeats at 1:30-1:40 pace
worked on weighted pullups- 3 strict @ 10 lbs...couldn't get 1 at 25 lbs.
60 hanging abs, 15 back extension with 25 lbs.

PM
Running clock burpees- 17 rounds
7 min. AMRAP strict chin-ups- 31

Weekend

Many long walks on beach, worked on strict handstand pushups....one is tough if I go all the way to head to ground.

Friday, May 24th

"Chipper"

29 minutes....had to go 75lbs. on the power snatches (15 @ 85 RX) and the cleans at 100lb. took me awhile- form went to pot on the snatches as i was pulling from my knees...overall the lifts slowed me up big time. I could only get two at a time.

Post-WOD work
CTB skill work
30 Ring dips
10 L-pull-ups
30 kipping handstand pushups

Diet:
1 cup coffee
2 date/pumpkin seed/protein balls

Lunch
protein shake with barley grass powder, carrots and chia seeds

snack
Apple, almond bar, blueberry bar

Snack
Watermelon

Dinner
salad, 1 tsp. vinagrete dressing, grilled grouper, 2 hush puppies (yes at the beach :)  , one piece of bread

Monday, May 20th

Workout

1 min. row, 1 min. AD 1 min. rest x 30
(20 was row, 2 min. worth DU, 8 min. of AD)

legs are feeling it :)

5 unbroken OHS- 105....115 was tough
5 unbroken Front squat- 135
5 unbroken back squat-135
5 unbroken deadlift- 165

40 unbroken KB swing- tried 53 lbs. only made it to 26- second set was at 35 lbs.

5 thrusters at 95lbs.

legs are officially dead

Nutrition:
1 cup coffee, 1 TBS. almond milk

Breakfast:
4 egg whites, 1 piece toast, 1 cliff bar, 1/4 cup grapefruit juice

snack
apple

lunch
2 cups kale with lemon/avocado dressing, 1/2 hamburger

snack
cherrie lara bara

dinner
1 cup kale with lemon/avocado dressing, 1/2 hamburger
12 carrots
1 cliff bar

lots of water

Tuesday, May 14th

5k time trail- 25 minutes.

HORRIBLE!!! Haven't run that slow since 5th grade- dirt track that may have been a bit long, sick and not breathing well and overall felt like sh*#

Breakfast
Starbucks tall coffee, 1 tsp cream, spinach/egg white wrap

snack:
cherrie lara bar, 1 pack mixed nuts

Lunch
1 cup kale salad, no dressing, with mango, 1/4 cup jicama cabbage slaw, 1 piece salmon

snack
fresh vegetable juice- kale, spinach, lemon, apple (8oz)
1 date/chocolate protein powder/pumpkin seed bar

Dinner
1 cup kale salad, 1/2 piece of salmon, oatmeal raisin cliff bar

WATER!!!

Monday, May 13th

Worked with Paul
135 clean....couldn't stand 140 all the way up.

Used the blocks to work on pulling to the hips, weight back in heels, and full extension with hips- 115lb.


Diet:

1 cup coffee, 1 tsp. creamer

Breakfast:
3 egg whites, 1 cup gluten-free granola with flax and coconut, 5 pieces of pineapple, handful of blueberries, 1/2 banana

lunch:
1 cup kale salad, 1 piece grouper fish, 1/2 slice of tomato pie

snack:
1 apple, 2 date/chocolate protein/pumpkin seed balls

dinner
panera asian salad with chicken, half of a baguette

TONS OF WATER- ALL DAY

May 11th

1 RM Clean and Jerk- 125. 135lb squat clean 18 squat cleans in 19 minutes at 125lbs

May 10th

10 Min. Amrap 30 DU 15 Snatches at 75 2 rounds but 35 reps

May 8th

1 RM- 200lb. (However, I was not below parallel, so thinking it doesn't count?) 1 set max reps @ 160- 8 reps. 30 MU- (8 strict MU in 11:25) 22 strict pull-ups and dips in 19:20 NOTES: need to learn the kip NUTRITION 1 cup coffee, 1 tsp. creamer Breakfast 8 egg whites, 1/2 cup kale, 1 banana, 1 cup melon/strawberries/blueberries, 1/2 blueberry muffin snack 1 apple, 1 cup decaff black coffee lunch 8 egg whites, 1 cup salad, 1/2 cup kale, 1/4 cup rice snack 1 handful of nut trail mix with raisins 1 pack (8 almonds and cashews with dried cranberries 1 cup herbal tea Dinner 1 cup salad- no dressing, 6 oz. grilled chicken, 1/2 corn on the cob, 1 piece of sourdough bread, 4 pieces of pineapple. 10 12oz. of water

Tuesday, May 7th

1RM CGBP- 120
80% 1RM AMRAP- 5 REPS

1 MIN. ME AD- 24 calories

1k row TT- 4:06

50 strict handstand push-ups for time- 12:26


NUTRITION

1 cup coffee, 1/4 cup almond milk

Breakfast
8 egg whites, 1/2 cup kale, 1 cup gluten free granola w/ flax

snack
8 almonds

lunch
1 cup lettuce (salad), 1 tsp. vingagrette dressing, 1/2 cup hummus and 1 pita bread, 1 apple

snack
210 calorie almond bar (10 gram protein, 4 fiber, 2 sugar), 8 almonds

Dinner
1 cup micro greens, 1/2 cup brussel sprouts, frozen dinner of chicken pad thai- 250 calories.

Monday, May 6th

WORKOUT (didn't have yours yet)

4 mile run- 29 minutes

work to 1RM Snatch- 95 lbs

5 OHS at 100

work to 1RM C&J- 125 lbs

4 rounds ME handstand push-ups

NUTRITION

1 cup coffee, 1/4 cup almond milk

1/2 cup grapefruit juice

Breakfast

1/4cup kale, 8 egg whites, 1 cup gluten-free granola with dried blueberries and flax seed

Snack

Apple

Lunch

1 cup kale, 11/2 cups chicken spinach pasta

snack

12 almonds

1 lara bar

Dinner

1 cup brussel sprouts and broccoli 

1 pièce grouper (grilled)

I drink 12 8oz glasses of water and more