June 14-18

I have been really bad about posting daily due to the fact that I have been limited to my computer time. Here it goes for the next 4 days.

June 14
3 Rounds for time:
30 Wall Ball (20#'s)
30 Hang Snatch (75#'s)

Time - 18:35 Rx

June 15
5x5 Bench Press - 185, 205, 225, 235, 245F
then,
4 Rounds
400 M run
20 Burpees

Time - 11:45 Rx

June 16
10,9,8,...1
Pistols (one each leg, no alternating)
Pull Ups (Even #'s Over hand grip/Odd #'s Chin ups)

Time - 8:46 Rx

June 17
2k Row: 7:18
then,
Shoulder x 2 every min for 10 min @ 80%Max - 145#
then,
8 min of:
20 GHD Sit ups
Max army crawls
20 Back Extension

May 18/19

Exercise May 18:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest depending upon return

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Score: 150 WB/13 Rope Climbs

Exercise May 19:

3 Rounds for time of:

10 Overhead Squats (135#)

50 Double-unders

Time: 3:12 Rx

March 23

Exercise:

For time:
Buy in with 59 Wall Balls [10+ mark ](Then:)

3 rounds of:

12 Squat Cleans 135# / 95#

18 Pull-ups Chest to bar

23 Box Jumps 24" / 20"

Then:
1 Clean 165# / 115#
and Buddy carry 100m (Jake Worthington 225#)

21:37

Food:

Breakfast - 4 egg whites, 5 sausage, 1 1/2 peaches, 1 slice of toast with Avocado

Lunch - Fajita Carne Asada salad bowl w. guac, sour cream, cheese, pico de gallo and hot sauce

Dinner - In-N-Out 4x4 protein animal style

Liquids:

Water - 63oz

Coffee - 5 cups

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

Log 11/2

Log:

Sleep: Got about 51/2 hours last night. I had to take John to the airport. I don't feel tired which is great!

Food:
Breakfast: 1 Bowl of whole wheat oatmeal, 2 scoops of protein powder, and 2 tbsp of heavy cream.

Lunch: Chicken Fajita Pita

Dinner: Some meatloaf and eggplant

Liquids: 16oz of water, and 1 cup of coffee... I know.

Exercise: Pull Up Ladder (NC) but substituted a trainer workout with Mike and Paul from CrossFit Inland Empire
400M run, 25 Wall ball, 25 Double Unders, 400M run, 25 Kettlebell Swings, 25 Box Jumps, 400M run 25 Burpees, 25 Push Press (40# Dumbbell)

Recovery:

Log 10/31

LOG:

Sleep: Approximately 8 hours last night.

Food:
Breakfast: No b/f again! I keep not waking up in time to make something before the gym.

Lunch: Steak and egg burrito same as yesteday's post. I don't feel like typing it in.

Dinner: Okay... Here it goes. 6 chicken wings, 6 spicy meat balls, 3oz of flat iron flank steak, same salad as all the other nights

Sweets: It's Halloween. All I can say is candy, cake, carrot cake filled cookie sandwiches and chips with sour cream. Dont judge me...

Liquids: 16oz of water, 2 cups of milk, 3 cups of chocolate milk, 1 beer Bud Light (seasonal wheat)

Exercise: In teams of 3, complete the following: AMRAP in 13 Min. of Max Deadlifts (255#) Wall Ball (20#) 400 M Run x 2.
Adam = 83, The Hoff = 53, Foss = 97

Recovery: Going to use the stick. "The Stick" is a great tool that you can find at most MMA or fitness stores. Google "The Stick"