lizblog

WOD

3 Rounds for time of:

50 Squats

7 Muscle ups

10 Hang power cleans (Men 135 lbs, Women 85 lbs)

Had to sub 21 pull-ups and 21 bar dips for muscle ups each round. This slowed me down tremendously...Haven't quite got to the point of grouping those pull-ups together. Was only doing 3 at a time near the end of the sets. Dips were worse, only one at a time after 16 or so. Also did 75# hang power cleans. Time - 21:08

1 mile run: 7:39

Breakfast:

Grapefruit and something else, I'm totally blanking...

Lunch:

• Salad with chicken breast
• Dark chocolate Coconut bar

Dinner:

• Tuna salad with mayo
• Romaine salad
• Apple with cashew butter

Rest day

Breakfast:

• Scrambled eggs with carrot and mushroom
• Chicken apple sausage
• Apple with almond butter

Snack:

• Prana bar - coconut acai

Dinner:

• Baked salmon
• Romaine salad with tomato, olive, onion, avocado

WOD

"FRELEN"

3 rounds for time of:

Run 800 meters

Kettlebell swing, 21 reps (Men 55 lbs, Women 35 lbs)

Thruster, 21 reps (Men 95 lbs, Women 65 lbs)

21 Pull-ups

As Rx'd with legs that could barely move thanks to Karen: 33:47

Brian proposed today!!!! :-D

Pre-workout:

• 1/2 apple with cashew butter
• Clif Builder's bar

Brunch (First Watch):

• Omelet with chorizo, green chiles, avocado, salsa
• Fruit

Snack:

• 1/2 apple with cashew butter

Dinner (Thai Siam):

• Chicken and veggies in coconut curry sauce
• Pumpkin parfait at freckles for dessert, our new obsession

WOD

"Karen"

For time:

150 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

As Rx'd - 10:54

500m row (yes, after Karen) - 1:55.9

I thought this was one of the hardest workouts I've done to date. I pushed harder than I can remember. Wall balls are in my top least favorites (especially @ 14#), so by the last 25 my legs were DONE.

Breakfast:

• Scrambled eggs
• 2 pieces bacon
• 1 sausage patty

Lunch:

• Chicken salad with mayo on romaine & mixed veggies
• Apple caramel cookies

Dinner (Red Robin):

• Burger, few fries, and chocolate malt (!) --had to, I had been thinking about a burger all day.

WOD

"Annie"

50-40-30-20 & 10 rep rounds for time of:

Double unders

Sit-ups

Time: 10:11

Breakfast:

2 eggs scrambled

3 pieces bacon

Orange

Lunch:

• Lots of celery stalks, radishes, cucumbers
• ~5oz tuna salad with mayo
• ~3oz chocolatey whipped cream pudding type stuff mmmm

Snack:

• Buffalo jerky

Dinner:

• Scrambled eggs/whites with lots of carrots, mushrooms, spinach, garlic, tomatoes
• Apple with cashew butter

Rest Day..

Breakfast

• IF

Lunch:

• Spinach salad with tomato, cucumber, olive, red pepper, jicama, mushroom, carrot, caesar dressing
• 4oz tuna salad with mayo

Snack:

• Larabar and mixed nuts

Dinner:

• Leftover pulled pork
• Big spinach salad with tomato, mushroom, cucumber, green olive, carrot
• Apple with cashew butter

WOD

For total reps:

Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.

Squats: 88

Sit-ups: 61

Pull-ups: 16 booooo...

Push-ups: 36

Double unders: 50

Back extensions: 40

Box jumps (Men 20″ box, Women 17″ box): 51

Row (calories): 30

Ring dips: 28

Burpees: 31

Total: 431 (PR)

on 7/20/09 my total was 363. Pretty big improvement! My pull ups were so difficult during this -  I'm not sure why, but I could only get in 2 or 3 at a time.

Breakfast:

• 2 eggs scrambled
• 2 pieces bacon
• Orange

Lunch:

• Chicken salad with mayo on lettuce with tomato, cucumber, radish, mushroom
• Larabar

Snack:

• Mixed nuts

Dinner:

• Pulled pork shoulder - cooked in my crock pot was soooo yummy...
• Roasted carrots and cauliflower
• Apple with almond butter

WOD

Squat clean and jerk 30 reps for time. (Men 155 lbs, Women 100 lbs)

Did 65#, I felt pretty weak today for some reason. Lumbar was sore from the run (I think) - I tried 75 to see how it felt and I knew my form would suffer if I stuck with that.
Time: 5:21

Breakfast:

• Builder's bar
• Buffalo Jerky

Lunch:

• Kale and onion soup
• ~5oz tuna salad

Dinner (Camille's):

• Ultimate chicken salad no dressing
• Apple with almond butter

WOD:

Ran today for time with Brian. Started at 21st headed south on the river, looped across the RR bridge, up to 11th street bridge, crossed and back down to 31st. Turned at 31st and ran ~0.5 miles for a total of 55 minutes. I mapped out the route and ended up being 5.85 miles. Could have gone a couple more minutes for a total of 6. I've never been able to run this long before, so this was a first for me. My legs were about to give out underneath me by the end, but I'm wanting to try longer next time.

Breakfast:

• 2 eggs fried in coconut oil
• 1/2 cinnamon roll

Snack:

• Protein smoothie from whole foods

Dinner:

• ~6oz bacon wrapped filet, broiled
• Roasted zucchini, yellow pepper, onion
• 1/2 sauteed portobello mushroom
• Freckles pumpkin parfait for dessert - big cheat weekend but felt we deserved this after that run...everyone must try one of these!!
  

WOD:

"Fight Gone Bad"

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Started with SDHP
Round 1: 95 reps
Round 2: 78 reps
Round 3: 78 reps
Total: 251

Box Jumps were what made my score jump to 251 vs 221 last time.

Breakfast:

• Clif Builder's bar

Lunch:

• Grilled chicken
• 1/2 hamburger patty
• Asian cabbage salad
• Strawberries
• Some sort of yummy cinnamon cheesecake square

Dinner:

• Layered dip and chips
• Chorizo/poblano stuffed Chicken breast 
• Spinach casserole
• Coconut milk 'ice cream'