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
Tuesday, May 28, 2013
Monday, May 27, 2013
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
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
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 20, 2013
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
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 14, 2013
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!!!
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
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
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