sl
Junior Member
Posts: 73
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Post by sl on Sept 3, 2013 1:12:31 GMT
Time to track macros...
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sl
Junior Member
Posts: 73
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Post by sl on Sept 5, 2013 0:45:10 GMT
Time to track macros... 9/3 Tuesday 7am Boxing/Krav C 1028 F 62g C 77g!!! P 98g
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sl
Junior Member
Posts: 73
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Post by sl on Sept 5, 2013 0:53:26 GMT
9/4 Wed
7AM push press & WOD pp 55-60-70 5-5-8
55X29 RP
pull up practice for strength/orange band=5
BRADLEY 10 RFT=45:56
Sprint 100 10 burpees Sprint 100 10 pull ups/red orange to set 6, then grey
C 769 net F 60g C 51g P 167g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 3, 2013 11:12:10 GMT
10/2/13
Push press 60-70-73 5-3-3
60x28 rest pause Bench 70 5x5
Warm up Row 400 Toddler squat 10 sec 10 BFSU
6 min AMRAP 2+4 65 # 8 thrusters 12 box jump 24
Emom for max reps 5+21 5 push-up 15 kb swings Add 1 rep each min
Row 1300 crossfit upper cape
c 1396/971 net f 68g c 88g p 182g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 4, 2013 1:55:28 GMT
10/3
Elliptical 20 min/149 calories
Cal 1149/999 net F 55g C 71g P 140g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 5, 2013 10:03:33 GMT
10/4/fri
deads 135-155-175 5-5-5
front squat 65-80-90 5-5-5
power clean 55-65-75
rep count=164 push up 1 min rest 1 min BFSU's 2 min Rest 2 min Box Jump 3 min Rest 3 min Burpee 4 min
10 RFT=22:12 15 deadlift 95# 15 push ups
cal 1131 f 59g c 74g? p 155g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 10, 2013 9:54:11 GMT
Enough screwing around, tracking and posting all but cheat meal (cuz I don't have time to look all that up).
Tues 10/8
Boxing
Squat 120-135-150 5-3-1
P 120x3xset of 5
Rack dead 155 5x5
Band pull across check journal Out straight over under Elbows in over under Elbows on something (GHD) over under Overhead
WOD 20:57 21-15-12-9-6-4-3 Squat clean 50# HSPU on box 24 in
c 599 net f 68g c 38g p 143 g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 10, 2013 9:56:17 GMT
wed 10/9
Bench deload 5x10 55# Push press pull up 5x10 65# grey band
Row 400 3 rounds 10 kettle bell swings 25 10 GHD sit ups 10 GHD back extent ion 20 kettle bell rows each arm
200 deads 75# 400 row Only made it to 100. Rowed 1600
c1209 f 91g c 42g p 164g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 12, 2013 11:11:23 GMT
10/11 friday
Fri deads
155-175-195 5-3-1
Front squat 70-85-95
3x6 ring dip red & orange to red band
21-15-9 24:26 Push press 65# Ring dips orange Burpees Calorie row
c 1004 f 75g ca 36g p 164g
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Susan L
Oct 12, 2013 20:57:11 GMT
via mobile
Post by Admin on Oct 12, 2013 20:57:11 GMT
Nice work Susan!
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sl
Junior Member
Posts: 73
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Post by sl on Oct 13, 2013 22:38:49 GMT
Thank you, always room for improvement!
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sl
Junior Member
Posts: 73
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Post by sl on Oct 15, 2013 18:35:45 GMT
Sat 10/12/13 rest, food in check/cheat meal PM
Sun 10/13/13 rest, should have left more time
c1522 f 56g c 94g! p 133g
not enough protein, too many carbs
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sl
Junior Member
Posts: 73
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Post by sl on Oct 15, 2013 18:38:48 GMT
Mon 10/14/13
Squat deload mon 65-80-95 5-5-5
95# squat 5x5 15 second rest 95# deads 5x15 15 second rest Warm up 5 mn amrap 5 push up 7 ball slam 20# 9 squats
Skill Tabata push up
4 RFT 24:42 10 push press 65# 11 kb 16k or 32# 12 burpee pull up t2b
c 557 net f 42g c 53g p 85g -need to track closer
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sl
Junior Member
Posts: 73
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Post by sl on Oct 16, 2013 10:01:05 GMT
Tuesday 10/15
Boxing 1 hour' bike ride 2 mi/8.5 min mile
c1268 f 80g c 44g p 167g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 17, 2013 0:57:31 GMT
10/16 Wed
WARM UP Row 500 sprint last 100 3 rounds Burgener 10 OH squat 10 Delt mobility
SKILL Bear Complex
WOD 5 rounds working to a max=65# BEAR COMPLEX 1-Power Clean 2-Front Squat 3-Push press 4-Back squat 5-Push press
*Hands never leave bar for 7 repetitions. This = 1 round
c1057 f 63g c 42g p 154g
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