Thur 3/17

4 RFT:

50 Wallball
40 KB swing 20kg
30 K2E
20 Push press 95lb
10 Double unders

Time of 57:30

This one was without a doubt the toughest wod of 2011 so far! I felt the same way after this wod as I do when I get done with "Murph".

Friday 3/11

WOD
PULVERIZED
4 Rounds For Time
Row
500M/600M/700M/800M
Burpees
20/15/12/10
Sledgehammer on Tire
60/80/100/150
KB Farmers Carry 32KG / 20KG
Length of parking lot down and back each round

Time was 43:45. This was a cool workout, we did it outside and it was about 50 degrees so it didn't suck as much I guess. I actually didn't mind the 400 sledgehammer on tire, although it was challenging. I've missed blogging a couple of days this week, it's been a very busy week, but I'm going to do better next week.

Tuesday 3/8

20 min amrap:
10 mailto:deadlifts@%20185lbs
20 KB push press @ 20kg
26 walking lunges

4 1/3 rounds completed

Coffee
Lara bar
Paleokit
Baked chicken
Meatballs
Broccoli
Paleokit
Ahi tuna
Salmon
Butterfish
Mai Tai (cheat)
Mango sorbet (cheat)

Monday 3/7

Coffee
Lara bar
Chicken caesar salad with cheese
Lara bar
Paleokit
3 burgers with mayo, cheese, and bacon
Salmon

Friday 3/4

WOD
The Viking / a workout based on a story...
For Time:
1000M Row (Rowing from the ship to shore)
1/2 Mile Run (Storming the town)
50 Sledgehammer on the tire (Beating down the doors to the homes)
50 Slam Balls (Plundering and pillaging)
50 Sledgehammer on the tire (Beating your way back out)
1/2 Mile Run (Getting out of town)
1000M Row (getting back to the ship)

Time was 29:55

Coffee
Eggs with creamed spinach

Thursday 3/3

Coffee
Paleo krunch bar
Birthday lunch at Roys:
Ahi tuna
Salad
Mahi Mahi with 3 potatoes, asparagus, and sauce
Lara bar
Birthday dinner at Flemings:
I was very bad! The only thing paleo I had was a steak
and mushrooms.

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Wed 3/2

Turning 30 tomorrow!

5 Rounds for time:
(Max reps for one minute per exercise, rest 1 min after each round)

Deadlift@ 95lb
Hang power clean @ 95lb
Push press @ 95lb

Score:
98 deadlifts
54 hang power cleans
52 push press
204 total score

Coffee
3 eggs with creamed spinich
Lara bar
1/2 Ribeye with mushrooms
Lara bar
Paleokit
Chicken marsala
Mixed vegetables

Tue 3/1

Coffee
3 eggs
Lara bar
Spicy shrimp soup with peppers
Lara bar
3 burgers with mayo and A1 sauce
Ribeye
Mushrooms
Creamed spinach

Mon 2/28

Coffee
4 eggs
Lara bar
Burrito bowl from Chipotle (chicken,
salsa, cheese & sour cream)
Lara bar
Paleo kit
Spicy soup (shrimp & peppers)