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Post by Kevin on Sept 4, 2013 11:43:26 GMT
9/4/13 5am
Bradley (Twisted) 10 Rounds for time
Sprint 100M 10 Burpees Sprint 100M 10 Pullups
33:46 ================ 5pm Flat Bench 5/3/1 125x5, 145x5, 165x6
Flat Bench 5x1 week3 145x5
Pull-ups 5x10 orange
Incl DB Press 5x10 45x10, 10, 10, 8rp2, 5rp3rp2
T-Bar row 80x5x10 === Macros === 347 P 105 C 62 F Cal 1504
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Post by Kevin on Sept 7, 2013 14:12:40 GMT
9/7/13 Sat 5/3/1 Steel Log Deload - logx5, 5, 5 Push press 75+chains x 5, 5, 5 Power cleans light 115x5, 5, 125x5,5,5 EZBar Curls 65x10x5 Skullz 65x10x5
Prowler Challenge Day 1
1 Scoop HP, 1 scoop CR Pre 1 Scoop HP, 1 scoop CR Post
9am 2eggs, 1/2 cup egg white omelet with light cheddar Coffee 2tbls milk, stevia
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Post by Kevin on Sept 9, 2013 17:45:00 GMT
9/9/13 5 RFT 25ft Overhead Plate Lunges (45#) 21 Burpees
25:46
Breakfast Calories Carbs Fat Protein Pre and Post CrossFit Alri - Humapro Powder, 2 scoop 0 0 0 50 Alri - Chained Reaction, 1.75 scoop 263 53 5 0
Dunkin Donuts - Large Hot Coffee - Milk and Sugar, 20 oz 160 0 0 0
8:00 Omelette: Egg - Large Egg, 3 Egg 210 3 14 18 Onions - Cooked, boiled, drained, without salt, 0.25 cup 23 5 0 1 Generic - Organic Baby Spinach, 0.5 cup 42.5 grams 5 1 0 1
9:30 Humapro - Huma-Pro, 10 tablet 0 0 0 56 10:30 Flavia - Dove Hot Chocolate, 1 packet 80 15 2 1
11:45 Lunch - Salad: Cheese - Feta, 0.1 cup, crumbled 40 1 3 2 Chicken Breast - Chicken Breast , 4 oz 180 1 4 37 Oil - Olive, 0.25 tablespoon 30 0 3 0 Goya - Chick Peas (Garbanzos), 1/4 cup 50 10 1 3 Northeast - Baby Spinach Raw, 1 cups 10 2 0 2 Lindsay - 4 Large, Black Olives, 4 Olives (15g) 25 1 3 0
3pm 2 scoops HP Dinner 6pm Sirloin tip steak 4.5 oz Chx breast 2 oz Jalepeno cheese 1.5 oz
8pm 2 scoops HP
Macros P 333 F 73 C 119
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Post by Kevin on Sept 10, 2013 23:36:38 GMT
9/10/13
5/3/1 Squats 100x5, 115x3, 130x10
squat 5x3 wk 2 105x5x3(+5)
Front Squat 5x10 85x10x5 (+5)
DB Calf raise 4x10 65x10x4 (+10)
GHD Sit-up 4x10
Prowler Challenge – Conditioning ==========
Week 1 - Day Two • 8, 40-yard sprints with 135/70 added pounds, 60 seconds rest between sprints. Rest 5-10 minutes. • 6, 40-yard sprints, with 90/45 added pounds, 60 seconds rest between sprints.
Macros P 356 F 73 C 116
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Post by Kevin on Sept 11, 2013 12:02:33 GMT
9/11/13 Wed 5am
9/11 Tribute WOD For Time: 2001m Run (1.25 miles) 11 Box Jumps (24″) 11 Thrusters (105#) 11 Burpee not quite Chest to Bar Pull-ups 11 Power Cleans (125#) 11 HSPUs - subbed 105# Push Press 11 KB Swings (2 pood) 11 Half way Toes to Bar 11 Deadlifts (140#) 11 Push Jerks (105#) No Row 29:16
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Post by Kevin on Sept 13, 2013 11:29:03 GMT
9/13/13 The Weekend Burner
1 round
Run 200M 21 Sumo Deadlift highpull (115#/80#)
Run 400M 21 Ball slams (30#/20#)
Run 800M 21 KB swing (53/35)
Run 1600M 21 Burpees
26:26 Rx
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Post by Kevin on Sept 15, 2013 16:29:15 GMT
9/15/13 Sun
5/3/1 Flat Bench 125x5, 140x5, 160x9
flat Bench 5x5 Week1 135x5x5
pull ups power G 5x10
Incl DB Press 5x10 45x10, 10, 10, 7rp3, 4rp3rp3
TBar Row 5x10 80x10x5 ========== Prowler Callenge Wk1, Day3 6x40yrdx180lbs 6x40yrdx90lbs
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Post by Kevin on Sept 16, 2013 12:01:33 GMT
9/16/13 5am
For Time:
Run 800M 100x Squats Run 400M 100x Pull-ups Run 200M 100x GHD sit ups Run 100M 100x Push-ups Run 800M
50:36
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Post by Kevin on Sept 18, 2013 13:25:23 GMT
9/18/13 Wed. 5am
Warm up: Row 400M 3Rounds: 10 Ball slam 5 Burpees
5 RFT 5x Sumo deadlift high-pull (105#) 20 pushups 5x Thruster (105#)
11:33
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Post by Kevin on Sept 20, 2013 12:25:51 GMT
-FRIDAY 9/20 FGB X 2!
Player (1) Burpee pullup Box jump Pushup Jumping lunges Wall balls
Player (2) Burpee Pushpress (75/50) Squats Ball slams Pullups
#1 284 #2 225 Total 509
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Post by Kevin on Sept 23, 2013 11:51:38 GMT
MONDAY 9/23 5am
Warmup Row 400M 20 Burpees
15 Minute AMRAP 9x Deadlift (155#/95#) 12x Push-ups 15x Box jumps (24/20")
6 rounds + DL, PUs, and 13 Box Jumps
Added 40 GHD Situps, 1 min rest between each 10
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Post by Kevin on Sept 27, 2013 11:20:19 GMT
Wed 9/25/13 5am
2 rounds 10x Handstand push-ups 20x Box jumps 30x Pull-ups 40x Push-ups 50x Burpees 10x Toes to bar 20x Ring Dips 30x Double unders 40x GHD situps 50x Squats
135 Push press sub for HSPU, orange band PU, K2E
1 round plus thru Box Jumps - DNF
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Post by Kevin on Sept 27, 2013 11:26:08 GMT
9/27/13 Friday 5am
Warm Up 400m row 3R 10 pushups Burgner WU 10 OH Squats
Power Clean 1R Max - 135
21-15-9
Power Clean (115) Ring Row (green)
5:48
**Add Power Clean to 5/3/1 135 max ** Go down to red band on ring row next time
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Post by Kevin on Sept 30, 2013 12:47:39 GMT
9/28/13 Sat
Bench 5/3/1 Bench 5x5 Pull ups 5x10 T-Bar Row
Prowler Challenge Week 2, Day 1 16 40yard sprints, 90lbs added
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Post by Kevin on Sept 30, 2013 12:48:28 GMT
9/29/13 Sunday
Rugged Maniac 5K
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