Feb 24

Exercise:
Played in the gymnastics room
Deadlift - 1x3 335#, 355#, 365#
Annie - Double Unders and Sit Ups 6:36

Food:
Breakfast - 3 Sausage links, 2 turkey bacon
Snack - Protein and veggie mix
Lunch - Double cheese burger lettuce wrap, fries, chocolate milk shake
Snack - Protein and veggie mix
Dinner - 2 turkey bacon and sausage burritos, mayo and an orange.

Liquids:
16oz of water
1 cup of milk
3 cups of coffee

Sleep - 7 hours

Feb 23

Exercise:
Nancy: 5 Rounds of 400 M run, 15 Over Head Squats (95#)

Feb 22

Exercise:
Garrett (Hero wod) 3 Rounds of: 75 Squats, 25 Ring Hand stand Push Ups (sub HSPU), 25 L-Sit Pull Ups. 12:40

100 M tire push w/ 30# DB 100 M tire pull x 3 people - 6:40

Food:
Breakfast - Egg, turkey bacon and salsa in tortilla
Lunch - Avocado Burger lettuce wrap, some chorrizo and egg w/ potato and fried beans
Snack - Post workout protein powder 1 scoop,
Snack - Protein Powder 1 scoop, veggie mix, and peanuts
Dinner - Lean burger patty with bag of steamed broccoli and cauliflower

Liquids:
Grande Americano w/ 1/2" of heavy cream
2x 6oz of water w/ Emergen-C
8 oz if water

Feb 19

Exercise:
Front Squat: 205/225/245/255/260F
Romanian Deadlift: 135/135/135

Food:
Breakfast - 6 Sausage links in quesadilla
Lunch - Turkey, cheese wrap and pico de gallo
Snack - Protein powder, veggie powder w/ water

Feb 18

Exercise:
Bench Press: 3-3-3-3-3 (205/215/220/220/220)
Reverse Hypers 15-15-15: BW, BW, 15#
Ring Rows to failure: 15/20/25
Knees to Elbowsn 12-12-12
Met-Con:
60 Double Unders, 40 Sit Ups, 10 Hang Power Snatch (65#)
40 DU, 20 Sit Ups, 10 Hang Power Cleans,
20 DU's, 10 Sit Ups, 10 Thrusters
(4:53)

Food:
Breakfast: Steak and Egg burrito
Snack: 1 scoop protein powder w/ water
Lunch: Quesadilla w/ Tuna and mayo mixed with 2 cups of broccoli
Snack: 1 scoop protein powder/1 scoop veggie powder/1/2 scoop amino builder + B vit.
Dinner: Cuban Sandwich burger, fries, 1/3 Pizzookie

Liquids:
18oz of water
2 Beers
1 Glass of Milk
3 Cups of coffe (1 cup with heavy cream)

Feb 17

Exercise:
Rest

Food:
Breakfast - Steak and egg burrito w/ ketchup and cheese

Liquids:
Coffee 1 cup w/ heavy cream, 2 cups with half and half

Exercise:
4-4-4 Back Squat warm up, then:
AMRAP of 10 HSPU and Pull Ups - 7 Rounds total



Food:
Brakfast - Egg quesadilla w/ 2 eggs,
Lunch - Lettuce wrapped burger w/ avocado\
Snack - 1 can of tuna, 1 1/2 cup brown rice, olive oil and red wine vinegar

Liquids:
Milk - 2 cup
Coffee - 2 cups w/ heavy cream
Water - 8 oz

Feb 15

Exercise:
Practice Deadlifts x 3 consistant # -295-315#'s.
then: 2 Rounds of - 800 M row/ 50 wall ball (20#)

Food:
Breakfast - Steak and egg breakfast burrito
Lunch - Tuna, rice, olive oil and red wine vinegar
Dinner - Egg quesadilla

Liquids:
Coffee - 4 cups w/ heavy cream
Water - 12oz
Milk - 3 cups

Exercise:
Jackie - 1000 M row, 50 Thrusters (45#), 30 Pull Ups

Then:

On every min for 15 min, do 2 cleans, increasing by 1 clean every 5 min. (145#)

7:38 Rx

Food:
Breakfast - 2 eggs, 1 Sausage
Lunch - 3 tacos
Dinner- lettuce wrap burger w/ salad and olive oil.

Liquids:
32oz of water
2 cups of coffee w/ heavy cream
2 cups of hot chocolate

Feb 11

Exercise:
Randy - 7:39 Rx (75# x 75 Snatch)

Food:
Breakfast - 3 tacos, 1 egg w/ ham breakfast sandwich
Lunch - 1 1/2 cup brown rice, 1 can of Albacore dressed with olive oil and red vinegar dressing.
Dinner -

Liquids:
2 cups of coffee w/ 1/4" of heavy cream.
1 Americano w/ 1/2" of heavy cream
16oz. of water

Sleep:

Feb 10

Exercise:
Back Squat 3x5 - 225, 245, 250, 255, 265

Food:
Breakfast - None
Lunch - Chicken Fajitas, lettuce, tomato, sour cream, guacamole, onions (sauteed), some rice.
Dinner - Tom yum soup, beef with mint leaf and egg plant, yellow curry with some rice.

Liquids -
1 Grande Americano w/ 1/2" of heavy cream.
1 small cup of coffee w/ 1/4" of heavy cream.
8oz. of water with Emergen-C

Sleep - 6 Hours.

Feb 8

Exercise:
3 rounds for time:
21 Hang Power Cleans
12 Hand Stand Push Ups
400 M Run

10:34 Rx

Food:
Breakfast - 2 egg whites, 1 cup of veggies, 1.5 oz of cheese
Lunch - 3 Tacos

Liquids:
Water 16 oz.
Coffee: 1 Cup w/ Heavy Cream

Feb 4

Exercise Back to basics: Back Squat, Front Squat, Over Head Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, SDHP, Med Ball Clean (all with PVC pipe) 9 reps x 3 rounds

Feb/3

Exercise:
4 rounds for time:
500 M row
20 Medicine Ball Cleans (20#)
13:11

Food:
Breakfast - 2 eggs, 3 oz of chicken apple sausage.
Lunch - small burger, 2 beef tacos
Dinner - shredded beef 4 oz, lettuce, cheese 1oz, tomatoes 1/4 cup, 1/2 cup of beans

Liquids:
3 Cups of coffee with heavy cream, 8 oz of water, 1 cup of milk

Sleep: 7 hours

Feb/2

Exercise: AMRAP in 15 min. of:
10 Ring Push Ups
15 GHD Sit Ups
8 rounds

Food:
Breakfast - 2 Egg and ham sandwiches, Lunch - Turkey and cheese 1 oz wrap w/ mayo and apple, Dinner - 2 eggs w/ 1 oz of cheese and an apple.
Drinks: 3 Cups of coffee w/ heavy cream, 8 oz of water.
Sleep: 7 hours (very drowsy today though)

Workout for 2/1/10

Exercise: 5 Rounds for time -
400 M Run
15 Push Press
25 Double Unders

Sleep: 4 Hours
Food: 3 oz of turkey, 1 Apple, 1 tsp of Almond Butter
Drink: 8oz of water, 3 cups of coffee