Way Behind. Yikes...

June 2:

Deadlift 1-1-1-1-1-1-1 reps - Max 405PR

June 3

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

18:43Rx

June 7

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

9:25 Rx

June 8

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

8:00 Rx

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

Getting back on track

Turkey Trot:

16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help.

Worked up to a 3x Back Squat. 285 x 3 , 290 x 3 (F)
then:
Tababta Something Else: 20 sec on 10 Sec rest for 4 Minutes.

Pull Ups - 79, Push Ups - 112, Sit Ups - 85, Squats - 127 Total = 403

Sleep: 7 Hours
Eating -
Breakfast: Egg whites w/ cheese and bacon.
Lunch: String Cheese, 2 tsp of Almond butter
Dinner: Thai Food w/ soup

Welcome Back

I have been swamped with work. I am going to start all the way back from Friday Nov. 13th.

Friday Nov. 13 - Jason: 5 Muscle ups/100 Squats, 10 MU, 75 Sq, 15 MU/50 Sq, 20 MU/ 25 Sq.

Then - 92% Snatch 1x1 - 165#, 92% Clean and Jerk - 210#

Monday Nov. 16 - Body Weight Clean and Press - 170# (Not Push Press or Push Jerk)

Then - 1 Mile Run: (not on exact track/approx. 1750m) 6:35

Tuesday Nov. 17 - Helen 3 Rnds of: 400m Run, 21 Kettlebell Swings (24kg/1 1/2 Pood)- 11:26 Ran a 550M run rather than the 400M.

Then: 1x4 - 135# Shoulder Press into Back squat (x3)

Then: 21-15-9 of: 50 Double Unders, Kettlebell Swings (1 3/4 Pood/28kg) , 24" Box Jumps

Log 10/30

LOG:

Sleep: 4 hours. Went to bed about 1:45AM and woke up at 5:20A for the 6A class. Yikes!

Food:
Breakfast: None

Lunch: 2 x .99 cent big burgers with cheese and ketchup. Put both burgers together with one bun to keep the unfavorable carb count down.

Snack: Steak and egg white burrito w/ swiss cheese and sauteed veggies.

Dinner: The usual salad like all the other nights. See previous posts. 6oz of Tri Tip and one carne asada taco w guacamole.

Liquids: had 32 oz of water and 4 cup of coffee. 1 with H/H and 1 with heavy cream.

Exercise: Angie: 100 x Pull Ups, Push Ups, Sit Ups and Squats - 16:12

Recovery: None. No bueno...

Sunday's Blog

Exercise: I did nothing but create T-shirts all day. However, before jumping in the shower I did 5 Rnds: 20 Push Ups 20 Squats.

Food:
Breakfast: 4 small Chx tortilla wraps with cheese.

Lunch: 3 oz of chx and a bag of mixed seeds

Dinner: Boston Market - 4 oz of chx 2 cups of steamed veggies, a bite of sweet potato and one roll.

Snacks: The killer - Miscellaneous candy and cup cakes in between. 2 CC and 2 candies to be exact.

Liquids: 32oz of water and 4 cups of coffee w Heavy Cream

Sleep: Approximately 8 1/2 hours. My sleep has been high from being mentally tired.

Recovery: No stretching today...