Warm up
Shoulder Press
3-3-2-2-1-1
4 Rounds for time
40 Jumping Pull ups
20 Sumo Dead lift High Pulls
Run 200 meters
Bonus
Great Job on Posting.
The biggest improvement that needs to be made is snacking. You need a block from Protein, Carb and Fat for your snacks. If you must skip one of those it should be the carb, never the protein. Your doing great, keep it up.
Day 7:
ReplyDeleteB: protein shake with tropical fruit and pb
S: string cheese, turkey hot dog, wheat thins, pisachios
L: egg salad sandwich
S: nature valley bar
D: beef with broccoli and noodles and banana cake(oops)
Saturday April 14
ReplyDeleteDay 6
B-Protein shake with strawberries
S-Cheese stick, orange
L-Tuna Sandwich
D-1/2 C Shepard's Pie Orange
S- gram crackers with milk
Sunday April 15
Day 7
B- Bowl raisin bran
D- 1/2 baked potato,deviled egg,green salad, 2 small slices ham,2rolls, small slice cinnamon cake(my sister-in-law made it & I literally can't afford to offend this one so I did partake)
S-orange
Day 8:
ReplyDeleteB: protein shake with tropical fruit
L: Asian salad
S: turkey hot dog, wheat thins, pistachios
S: nature valley protein bar
D: Thai peanut stir fry
S: milk with sugar free chocolate syrup and
Wod time12:04 did 44# kb
Shoulder press 85#
Day 8
ReplyDeleteSo I am going to try to do 9 blocks a day now instead of 11. I feel HUGE!! so hopefully by the end of this week I will feel better :)
B. cottage cheese and peaches
L. 1 slice of homemade wheat bread with 2 slices of deli roast beef 1/2 slice of sharp cheddar, 2 tbs of avocado.
S. 1 small brownie and a cup of milk
D. grilled chicken and 20 plus asparagus! I love that I can eat that much!
S. 1 slice of homemade bread with chunky pb and honey from our neighbors bees and 1/2 slice of sharp cheddar (I was trying to make sure I got enough protein in my snack.)
I should not of had the brownie! FHE treat that I just wanted to make sure tasted ok, seriously :)
Day 8
ReplyDeleteB: 1/2 pita, egg,cheese, turkey bacon
S: 1/2 grapefruit
L: chicken salad w/ beans
S: popcorn, 1/2 protein bar
D: 2 chicken tacos-corn tortillas, guacamole, cheese, lettuce
S: 1/4 cup sugar free lemon pudding
I will not be coming tomorrow-my back is a lot worse. I tried to do a burpee and it hurts my back to much. I hope that I feel better soon. I don't know what to do without my crossfit fix :)
Day 8 Monday
ReplyDeleteB- protein shake with 1/2 mixed fruit
S- cheese stick Gatorade
L- 1 egg
D- polish sausage 1/4, 2 eggs, 1/4 c hash browns
S- 15 ritz crackers , cheese stick
Monday Apr. 16th
ReplyDeleteB- Scrambled egg and 1 piece of wheat toast
L-Turkey, cucumber, lettuce
S- almonds, cheese stick and turkey
D- Pork chop, brocoli, corn
April 16th
ReplyDeleteB:protein shake, string cheese
L: grilled cheese, cauliflower soup
S: sugar free chocolate milk, peanuts
D: 1 slice pizza, 1 egg
S: 10 peanuts, string cheese, 1/2 tortilla
Yes, i am posting after midnight. jazz went into 3 overtimes and won!!! :)