Thursday, May 19, 2016


Try your first CrossFit class for FREE today!

EMOM 4 min:
5 Tempo push ups 40X1
 
Tabata air squats
Rest 1 min
Tabata hand release push ups

Rest 1 min
Tabata barbell push press

 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
 
MOB WOD: 6 min
2 min: 1 min each partner-shoulder stretch
2 min: pole squat
2 min: 1 min each partner – shoulder stretch

40 comments:

  1. B: eggs, salsa, apple
    S: walnuts, apple
    L: leftover ground beef cabbage and mixed veggies
    S: blueberries, walnuts
    D: huge salad w boiled eggs, tons of veggies, avacado

    ReplyDelete
    Replies
    1. Those tempo push ups were HARD!
      Tabata
      squats: 13-13-12-12-10-10-10-13
      HR push ups: 9-9-8-6-6-6-6-5
      Push press 35#: 15-14-14-14-14-14-14-14
      Then a 1 mile cool down walk with the family!

      Delete
  2. B-egg muffins with sausage, kale and spinach with a 1/3 of a roasted sweet potato

    S- blueberries

    L-roasted chicken and brussell sprouts

    S- banana

    D-roasted chicken and mixed greens

    ReplyDelete
    Replies
    1. I hope everyone is feeling good and staying strong. I weighed in yesterday, out of curiosity, and so far I've lost 2 pounds and I'm feeling great during my WODs.

      Delete
    2. 18 air squats, 8 HR push ups and 14 push press with a 45#. I love TABATA WODs.

      Delete
    3. Oh and I'm loving all of the tempo work!

      Delete
  3. B-eggs and chorizo
    L- chicken and greenbeans
    D- porkchop and sweet potato

    ReplyDelete
  4. B- boiled egg and recovery drink
    S- protein shake and cashews
    L- fasted
    D-1 piece of baked tilapia, fresh onion, 1/2 of avocado
    S- boiled egg

    Lots of water

    ReplyDelete
    Replies
    1. Way to go Greg!!!! you are doing great!!! Go Team AM!!!!

      Delete
  5. 5/18/16
    B - apple with almond butter
    L - boiled eggs and an avocado
    S - cashews
    D - sweet potato chips and guacamole then another AMAZING salad!

    Go Team Rise & Grind!!
    Asa

    ReplyDelete
  6. B- Paleo pancakes
    L - beef and sweet potato fries
    S- mango
    D - beef and sweet potato fries

    ReplyDelete
  7. B - eggs,bacon
    L - chicken, salad
    D - pork, salad

    Team A.M!

    ReplyDelete
  8. Eggs bacon
    Spicy Chicken salad
    Chicken and cabbage

    ReplyDelete
  9. B eggs & avacado
    S almonds & cucumber
    L chicken & tomatoe, green beans , mango
    S protein shake
    D large salad 2 boiled eggs

    ReplyDelete
  10. 5/18/2016

    B - eggs & sausage & spinach
    S - Protein shake
    L - Skipped
    S - Pistachio nuts + lotsa water
    D - ground turkey + taco seasoning; avocados + lotsa water

    ReplyDelete
  11. B - zucchini and eggs
    L - taco salad
    S - protein drink
    D - chicken and watermelon

    ReplyDelete
  12. Lemon/honey/cayenne pepper (fasted)

    ReplyDelete
  13. B- protein shake
    S- sweet potato
    L- tuna, eggs and avocado
    D- chicken breast with cabbage
    S- frozen grapes

    Go team night WOD'ers

    ReplyDelete
  14. B - Eggs, chicken, sautéed onions/bell peppers
    L - Hamburger patty, bacon, tomato, onion, guacamole
    D - Chili & Salad (no dressing) w/ tomato, some cheese

    ReplyDelete
  15. B-egg white,avocado,ham,banana
    S- pear,almonds
    L-baked tilapia,zucchini,broccoli,cauliflower
    S-grapefruit,pear
    D-protein drink
    water!

    yesterday I was soo hungry and with a headache. I think my body was craving sweets

    Go PM team!

    ReplyDelete
    Replies
    1. fruit is a much better alternative to sweets! good job! stay strong!!!

      Delete
  16. B: eggs, turkey bacon and spinach
    S: almonds
    L: beef and veggies
    D: beef and veggies

    ReplyDelete
  17. B protein shake
    S carrots, cashews
    L Chipotle bowl - barbacoa
    D chicken sausage w garlic/spinach
    S frozen blueberries w coconut cream

    ReplyDelete
  18. Day 9

    Breakfast: spinach omelet
    L: Turkey & Cauliflower
    Snack: Almonds
    Dinner: Chicken & orange
    Snack: almonds

    ReplyDelete
  19. 5/18
    B: eggs, peppers, onions, chicken sausage
    S: banana, walnuts, almonds
    L: salad w/steak tips and carrots
    D: grilled chicken, baked okra and summer squash

    ReplyDelete
  20. B-banana and almonds
    S-carrots
    L-lettuce wraps
    S-Apple
    D-chicken green beans and broccoli

    ReplyDelete
  21. B - Eggs, chicken, sautéed onions/bell peppers
    L - grilled chicken, 1/2 apple, baby carrots.
    D - sirloin steak, salad, sweet potato
    S- jerky

    AM Team

    ReplyDelete
  22. B - turkey sausage, 2 strips of bacon
    L - lettuce burger
    D - scrambled eggs, tomato, avocado
    S - grapes, cherries

    ReplyDelete
  23. B: 2 hard boiled eggs, smoothie(beets, berries, spinach, almond milk)
    L: tuna, apple w/ cashew butter
    D: roasted chicken and veggies

    ReplyDelete
    Replies
    1. I've never tried beets in a smoothie, sounds good!

      Delete
  24. B. Apple with almond butter
    L. Kind bar
    S. Cucumbers, nuts
    D. Grilled chicken, mushrooms, fries.... :(

    I'm really struggling this challenge. Usually I can jump right into a challenge and eat right. It's been a bit overwhelming this time around. Not giving up though. Going to turn this thing around!

    Rise & Grind

    ReplyDelete
    Replies
    1. You can do it Julie!!! Tomorrow's a new day!

      Delete
  25. 5/18
    B-boiled egg and bacon
    S-applesauce
    L-chicken and sweet potato
    S-none
    D-chopped salad and chicken
    Team night WODers

    ReplyDelete
  26. B- boiled eggs, bacon, and sliced sweet potato slices.
    S- protein shake
    L- baked sweet potato with grilled chicken and spinach
    S- beef jerky
    D- carved turkey slices and carrots

    Team Pure Muscle aka Night WOD'ers

    ReplyDelete
  27. B- eggs and sausage
    S- almonds and ham
    S-dried cranberries and cashews
    D-chili

    ReplyDelete
  28. Protein Shake
    B-Left over chicken burrito bowl with only veggies and guac
    L-grilled chicken, sweet potato, and steamed veggies
    D-chicken fajitas
    S- Protein shake..
    Can you say chicken..chicken... and more chicken???? :-)

    ReplyDelete
  29. B paleo pancakes and berries and coffee
    S nuts
    L chicken and guacamole
    S apple and nuts
    D salmon and green beans

    ReplyDelete
  30. 64oz water
    B- Spinach omelet & Coffee w/ghee

    L- Paleo Enchiladas

    S- 2oz Lunch Meat, Mixed Veggies & Avocado

    D- Tilapia, Salad & Sweet Potato Fries

    ReplyDelete
  31. B- eggs spinach and sausage
    L - chipotle bowl barbacoa steak and guacamole
    D - salmon and green beans

    ReplyDelete