Day One
Latte: cocoa powder, honey, Milk, espresso
Breakfast - 2 boiled eggs, 1/4 avocado, 1/2 cara cara orange.
Lunch - chinese chicken salad (chicken, greeens, sprouts, peapods, bell peppers.)
Dinner
Monday, January 23, 2012
Tuesday, February 6, 2007
Fran 45# PR'd the hell out of it
With Andrea's coaching and a 45# bar....
Fran
21-15-9
Thrusters
Pull ups
5:07
five oh seven
Yeah!
Fran
21-15-9
Thrusters
Pull ups
5:07
five oh seven
Yeah!
Tuesday, January 30, 2007
Tuesday, 1/30/07
07:30a 2 - Breakfast: 1 zone bar/1 string cheese
11:30a 3 - Lunch: 3 oz Chicken 1/8 cup rice 1/2 apple/ peanuts
17:30p 1 - 1 oz cheese / 1/2 apple/ peanuts
Evening meal was too carb heavy.
20:00p 4 - 2 chicken thighs (maybe 4 oz total)/ 1/2 cup Peas / 1 slice ww bread butter, BBQ sauce
23:00p 2 carbs - light juice with half cup of cran grape juice mixed in. No protein
11:30a 3 - Lunch: 3 oz Chicken 1/8 cup rice 1/2 apple/ peanuts
17:30p 1 - 1 oz cheese / 1/2 apple/ peanuts
Evening meal was too carb heavy.
20:00p 4 - 2 chicken thighs (maybe 4 oz total)/ 1/2 cup Peas / 1 slice ww bread butter, BBQ sauce
23:00p 2 carbs - light juice with half cup of cran grape juice mixed in. No protein
Monday, January 29, 2007
Monday 1/29/07
08:30a 2 - Breakfast: 1 zone bar/1 string cheese
12:00p 3 - Lunch: 3 oz Salmon 2 cups Salad 6 peanuts 1 apple
14:30p 1 - 1/4 cup cottage cheese/1/2 cup berries
20:00p 3 - Pork Chop / 1 cup Veggies / 1 plum
22:30p 1 - string cheese/natual cheetos/
12:00p 3 - Lunch: 3 oz Salmon 2 cups Salad 6 peanuts 1 apple
14:30p 1 - 1/4 cup cottage cheese/1/2 cup berries
20:00p 3 - Pork Chop / 1 cup Veggies / 1 plum
22:30p 1 - string cheese/natual cheetos/
Saturday, January 27, 2007
Saturday - CrossFit Baseball
Saturday AM class: Brand X CrossFit Baseball
Class divided into two teams -- 25 minutes of play time, to to score as many runs as you can for your team.
Batting order - 1 member at a time performs 10 Pull ups for a hit then runs to the bases. At each base perform the following:
1st base : 12 thrusters
2nd base: 15 squats
3rd base : 18 box jumps
at Home plate perform reps of the next exercise to score a run.
run 1: 10 burpees
run 2: 10 kb swings
run 3: 10 broad jumps
run 4: 1 rope climb
run 5: 5 HSPU
Team "We should have got David" : 34
Team "We got David": 30
Rest 5 minutes then Team Pull up Challenge -- Each team lines up and for 10 minutes one member at a time performs:
Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups (not sure on jumping reps)
Team "We should have got David" = 49
Team "We got David": 54
Final Score: 84 - 83 Team "We got David"
That was FUN! Nice work everyone. So many good pull ups!!! WOW!
I scored 4 runs and completed 6 sets of 5 pull ups as part of Team "Should have got David."
Class divided into two teams -- 25 minutes of play time, to to score as many runs as you can for your team.
Batting order - 1 member at a time performs 10 Pull ups for a hit then runs to the bases. At each base perform the following:
1st base : 12 thrusters
2nd base: 15 squats
3rd base : 18 box jumps
at Home plate perform reps of the next exercise to score a run.
run 1: 10 burpees
run 2: 10 kb swings
run 3: 10 broad jumps
run 4: 1 rope climb
run 5: 5 HSPU
Team "We should have got David" : 34
Team "We got David": 30
Rest 5 minutes then Team Pull up Challenge -- Each team lines up and for 10 minutes one member at a time performs:
Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups (not sure on jumping reps)
Team "We should have got David" = 49
Team "We got David": 54
Final Score: 84 - 83 Team "We got David"
That was FUN! Nice work everyone. So many good pull ups!!! WOW!
I scored 4 runs and completed 6 sets of 5 pull ups as part of Team "Should have got David."
Monday, January 22, 2007
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