Monday 6/29

3 Rds:

10 Front squats
20 Pushups

Then:

800M run

Time of 12:12


I ordered a pair of Do-wins today, hopefully they will arrive later this week so I can do some heavy lifting with them and break them in. Can't wait!

6AM - zone bar
8AM - fruit smoothie
9AM - zone bar
Noon - cashews
1PM - salmon & a little broccoli
2PM - iced coffee

Tuesday 6/23

Nancy

5 rds for time of
400-M run
OHS x 15 @ 15 lb bar due to lack of flexibility

Time of 21:10

Fruit smoothie, zone bar, coffee
Zone bar
12 chicken drummetes (chipotle bacon from fresh market rocks!)

Monday 6/22

Cindy

Amrap 20 min
5 pullups
10 pushups
15 squats

8 rounds + 7 pushups

Thursday 6/18

AMRAP in 10 Min:

10 Hang power cleans
10 Burpees

5 Rds (Rx'd) + 7 burpees

Tuesday 6/16

WOD:

100 WBS
50 Box jumps
1 Mile Run

Time of 22:10

7 - Coffee
8 - Scrambled eggs
11 - Apricots & cashews
12 - Cheeseburger
3 - Zone bar
5:30 - Baked ziti
6-9 - 2 beers
7 - Tilapia
9 - DQ blizzard

Monday 6/15

Dual Modality ~ GM

3 rds:

60 seconds, Max Rep Pull-Ups

Run 200-M

Row 60 seconds, Max Cals

*Rest 3 min. between rds

*Score total # of Pull-Ups + Calories

Score of 40 pullups + 54 calories = 94

6 - apple

7 - slice of leftover coffee cake from yesterday

9 - 2 HB eggs, cashews, natural applesauce

11 - zone bar

12:30 - salad and salmon

3:00 - zone bar and coffee

6:00 - baked ziti & broccoli

9 - 1 beer

10 - applesauce *sugar free

Friday 6/12

WOD

25 Pullups
50 Pushups
75 Air squats
750M row
50 Push jerks
750M row
75 Air squats
50 Pushups
25 Pullups

Time of 29:16

Pretty decent effort today, although it was a little strange doing the WOD by myself. I kept a nice pace on the rower with the damper on 5, which I think helped me get through the push jerks and air squats faster. The last 50 pushups and 25 pullups was definitely the hardest part. I am looking forward to getting some extra sleep tonight, I have felt tired the last couple of days like I just needed another hour of sleep each night.