Aerobic, Nutritional, Tenacious and Simple



Tuesday, January 10, 2012

Wednesday January, 11

Warm up

Shoulder press
1-1-1-1-1

WOD
"Ryan"
5 rounds
7 muscle ups(14 pull ups 7 dips)
21 burpees.

Bonus

7 comments:

  1. This is going to take me awhile!

    ReplyDelete
  2. I didn't post yesterday so this is a double post:
    Food yesterday:
    s. fruit leather and nuts
    b. smoothie (24 oz) (lots of spinach, milk, coconut oil, protein powder, banana) sausage 2 links
    s. sausage 2 links, pao de queijo 4 pieces
    l. chicken breast paleo style
    d. baked chicken alfredo pasta
    d. 3 graham crackers with peanut butter and a little fudge sauce dipped in milk.

    WOD: 165 push jerk, 13:08, no bonus

    Today:
    s. fruit leather and nuts
    b. smoothie


    WOD: 125 shoulder Press (back to old PR), 22:54 (couldn't do more than 3 muscle ups, very disappointing), 75 situps

    ReplyDelete
  3. We had Errnie, Holly and Megan do the pails storm. Good work! How is everyones legs doing? I don't feel it yet but I know I will.
    We had a great basic Movements class last night, Welcome to Kelli, Meg, Tiffany and Holly they are new to the gym this month.

    ReplyDelete
  4. 85 push press- its a PR- yay!

    Pain Storm 19:19...great way to get out of burpees :)

    Food for yesterday:
    b:spinach, cucumber, 1/2 banana, 5 strawberries protein smoothie
    s: apple and almond butter
    l:1/2 cafe rio chicken salad- no rice, black beans
    s:almond butter
    d: other 1/2 cafe rio salad

    I made paleo meals for the rest of the week last night, my fridge is full of Tupperware... excited to try this strategy!

    ReplyDelete
  5. You're speedy, Megan. Good job.

    I had a rest day today.

    last night I ate tomato soup, grilled cheese sandwiches and rice pudding.
    Today:
    B - Rice & Milk
    L - tomato soup & Ham/Pastrami sub sandwich.

    I may not be where I ought to be as far as eating veggies and cutting out grains, but I haven't bought any candy yet this year. That is an accomplishment for me.

    ReplyDelete
  6. Wed Food
    B-protien shake
    S-cottage cheese, almonds
    L-cheese stick almonds beef jerky
    D-stir fry veggies, grilled steak
    Shoulder press 80#
    WOD
    4 rounds +14+7
    Bonus-59 sit ups that 2 more then last time!

    ReplyDelete