Wednesday, August 31, 2011

Wed 8/31

Run: 6mi - warmup + 3mi @7:20 + cool down

WOD: 400m lunges + 6#s: 12:47
worked on pullups

Tuesday, August 30, 2011

Tue 8/30

WOD: 400m run then AMRAP in 12 min: 3 Hang Power Clean (100#); 5 PushUps; 7 Air Squats
15 rounds+3Clean/5PU
worked wall walks, easy day


Monday, August 29, 2011

Mon 8/29

5 miles easy 8:14 pace
soccer practice

Sunday, August 28, 2011

Sun 8/28

Bike: 51 miles, hills, slow pace (16), very tired legs
fueled with dried mango/pineapple, heed, gel, and stinger chews... no energy
Fritzs....

Saturday, August 27, 2011

Sat 8/27

7 Mile easy 8:16 pace

L: Thai chicken curry/rice (cheat w/ Quaker Multigrain fiber bites)



Friday, August 26, 2011

Fri 8/26

CoreWOD: 10! Frog Jumps, Pull Ups, Burpees: 10:47

Worked hollow body, skin the cat, windshield washers, Vups, 10# weighted pullups, ring dips

Thursday, August 25, 2011

Thur 8/25

5 Miles easy 8:20 pace

L: Whole foods - Fajita chicken, Curry Fish, vegs, sp
D: Made Organic GrassFed Beef Lettuce cup Tacos!

Wednesday, August 24, 2011

Wed 8/24

6 mi run - 8:25 pace
WOD: Annie: 50-40-30-20-10: Double Unders, Sit Ups: 8:30
Swim WOD: Ran backwards around lazy river;
2 Rounds: 2Mins each: Freestyle, Squats, Underwater, Pool Pushups: (4 laps, 76, 3 laps, 36)

Tuesday, August 23, 2011

Tue 8/23 Rest!

Rest Day!
B: Eggs, mush, spinach, sausage
S: Bison, guac
L: Sirloin, greens, vegs
S: grapes, turkey, egg
D: Salmon, greens, veg

149g Protein, 85g Carb - carb prob too low

Monday, August 22, 2011

Mon 8/22

6 mile easy - 8:30pace
WOD - Angie 100 PullUps, PushUps, SitUps, AirSquats
23:20
B: eggs,  mushrooms, spinach, sausage
S: carrots, guac, fruit
L: salmon, vegs
S: apple, turkey
D: paleo lasagna, cauliflower, sweet potato fries, eggs, chicken

Sunday, August 21, 2011

Sun 8/21

REST
B: 2 eggs+2 eggwhites, mushrooms, spinach, sausage
S: Apple, banana, 1/2 hammer bar, 2 carrots + guac
L: Salad w/ chicken, 3 pieces steak, sweet potatoes Whole Foods
S: buffalo stick, mango,
D: 4oz salmon, 5 shrimp, salad
S: Fritzs

Saturday, August 20, 2011

Sat 8/20

4 Mile- Scorcher Run + 12 miles at Forest Park
before run - grapes/pbutter + 5hr energy + Rok Shots
between - watermelon, banana, gatorade, slushie
during - 1 Honey, 1 GU strawbanana, Heed
after - Recoverite, banana, pure protein bar

L: HuHot - 3 plates, chicken, beef, tilapia, vegs
D: Sole filet, salad

Friday, August 19, 2011

Fri 8/19

Core Training - warmup - 5 rounds - run 100m + 10 burpees, run 100m + 10 DU
Team WOD = 3 stations, 2 skills each stations, 2 minutes each skill
1. 30# ball slams (35); Row (270m?)
2. Jumping PullUps ; Bike (1+mile)
3. Wall Sprints; Wheelbarrow runs

Thursday, August 18, 2011

Thur 8/18

4mile easy run

Cfit - worked on thrusters
WOD - 7 rounds for time = 8:47
7 Back Squat - 125#
7 burpees

had steak for lunch, but had no energy for workout... very sluggish

Wednesday, August 17, 2011

Wed 8/17

Tempo Run 6.5mi 4 mi@ 7:25

CFit - warmed up with group then Swim WOD: 22:40
10 laps + 20 burpees
8 laps + 18 pool push ups
6 laps + 16 burpees
4 laps + 14 pool push ups
2 laps + 12 burpees

Tuesday, August 16, 2011

Tue 8/16

Crossfit - worked on front squat
1@125
30@
1@135
20@
1@145
10@60
WOD=4Rounds, Row 500m, Rest 3min = 1:58.8, 1:54.4, 1:52.7. 1:53.2

Monday, August 15, 2011

Mon 8/15

Crossfit - warmup-  250m row, 10 chest to bar, 10 strict dips, 10 bar squats
WOD - 800m run, 30 SDHP (85#), 800m run = 7:55

B: 2 eggs/2 eggWhites, Cup mushrooms, 5 shrimp
S: grapes, almonds, carrot
L: 3.5oz chicken, veggies (cauliflower, broccolli, butternut squash, onion, mushroom)
S: celery w/ guacamole
S: acvitia yogurt
D: chicken, salad w/ shred veg

felt very sluggish today and very hungry, not sure met caloric intake

Sunday, August 14, 2011

Sun 8/14

3.1 mile run
B: 3 eggs, shrimp, mushrooms
S: almonds, fruit
L: Pizza w/ broccoli, mushrooms, peppers, chicken
S: carrots, nuts
D: Tilapia, vegs, shrimp

Saturday, August 13, 2011

Sat 8/13

15.5 mile long run - Chubb Trail
S: waffle, pnut butter
B: 2 eggs, shrimp, cereal
almonds
L: SweetTomatoes - salad, soup, muffins, yogurt
D: Tilapia, vegs

Fri 8/12

Crossfit - core work, suicide sprints, rope climbs, hspu, toes 2 bars

B: eggs, mushrooms, shrimp
S: cereal
L: ElMaguey - shrimp, chicken, guac
D: Salmon, salad

thur 8/11

WOD: 3 rounds - 50 DUs, 75 air squats = 11:11
4 mile run

B: Cereal + 4 hard boiled egg whites
L: subway chicken
D: McAlisters salad w/chicken

wed 8/10

5.5 mile run
B: cereal, eggs and shrimp
S: almonds
L: chicken, shrimp, vegs
D: chicken, salad

Tue 8/9

Jumprope, gym stuff
B: eggs, mushrooms
S: cereal, almonds
L: chicken, salad, apple,yogurt
D: red snapper, spaghetti, vegs

Mon 8/8

B: 4 eggs, mushrooms
S: Kashi cin cereal, cascad oat raisin cereal
Almonds
L: chicken, vegs
almonds
D: chicken, salad, veg shred

Sun 8/7

light 3 mile jog

B: 4 hardboiled eggs, 2 scrambled, .5 waffle
L: Fuddpuckers - grilled triggerfish, salad
D: Pompano Joes - broiled  amberjack, shrimp, scallops, oysters

Thursday, August 04, 2011

Thur 8/4 - slow run

6 miles through town @ 8:30 pace

Wednesday, August 03, 2011

Wed 8/3

Crossfit Double-
OHS
5x5x5x5x5x5x5 (70-80% 1RM) used 85#, knee felt unstable
AMRAP 40% 1RM - used 50#
29 reps... shoulders let go first.

SWIM WOD
20 laps (for each team member) - did 10, then 10
Jump rope - team total = 2850
20# ball slams - team total 385

Tuesday, August 02, 2011

Tue 8/2 - Tempo run

1.5 mile warmup
4 mile tempo @ 7min/m
1.5 mile cool down

Crossfit -
DIANE 21 - 15 - 9
Deadlift (145# felt light)
HSPU (used box with 2 45# plates)

Monday, August 01, 2011

Mon 8/1

Crossfit -
AMRAP in 20 minutes
15 Hang Squat Clean (75#)
12 Ring Dips (used thin red band after rnd2)
21 SitUps
5 rounds + 10cleans = 250 total reps