Friday, May 13, 2016



U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.











“Rankel”. In Teams of 2 Complete as many rounds as possible in 20 minutes of:
6 deadlift 225/155
7 burpee pull ups
10 KB swing 70/53
200m run
 
Optional: For max reps:
Tabata toes to bar
*Tabata = 8 rounds – 20 seconds on/10 seconds off
 
MOB WOD 6 min:
Pretzel stretch
2 min R
2 min L
2 min KB hamstring stretch

35 comments:

  1. 5/12/16
    B - broccoli, carrots, skirt steak on half sweet potato
    Brunch- brisket, sausage, kale, in eggs
    S - apple
    L - brisket, sausage, kale, in eggs
    S - cashews
    D - chicken, kale, carrots

    Rise & Grind!
    Asa

    ReplyDelete
    Replies
    1. 5+20 RX
      Optional - 10,8,6,5,5,6,8,5

      Asa

      Delete
    2. So.. is it actually teams of 2 today, or just kidding again like yesterday :)

      Delete
  2. B: eggs, turkey bacon, spinach
    S: almonds
    L: ground beef and veggies
    S: larabar
    D: fajita meat and veggies

    Tons of water!

    Lets go team PM!

    ReplyDelete
  3. B-protein shake
    L- pork with green tomatoe sauce
    D- salad

    ReplyDelete
  4. B -boiled egg
    L - blackened salmon with double order of squash and green beans
    S - small piece of pork sirloin wrapped with lettuce and 2 green onions
    D - crumbled up breakfast sausage & chopped onion mixed with a couple scrambled eggs

    lots of water

    ReplyDelete
    Replies
    1. also had sliced tomato and sliced avocado with dinner

      Delete
  5. B- omelet with sausage, bacon, spinach and tomatoes

    S-blueberries and cherries

    L-mixed greens salad with mandarins, pineapple, dried cranberries avocado and grilled
    Chicken

    S-banana

    D-grilled chicken with sweet potato

    ReplyDelete
  6. B - chicken, zucchini, squash, mushroom with paleo mustard cream sauce
    S - protein drink
    L - chicken, brocc, cauli rice, paleo Thai sauce
    S - protein drink
    D - "French toast"

    Cal 1702 | C 151 g | F 57g | P 153 g

    Rankel 5+3 RX
    Slow and steady 20 min of work!!

    ReplyDelete
  7. B: 2 eggs, spinach, 1/3 sweet potato, coffee
    L: ground turkey and brussel sprouts
    S: hard-boiled egg, blackberries, a few cashews
    D: Sausage, kale and carrot skillet

    ReplyDelete
  8. 5/12/2016

    B: 3 egg omelet w/bacon, spinach and tomatoes; black coffee; lots of water
    L: Airport protein shake
    S: Pistachio nuts
    D: Grilled chicken; spinach; lots of water

    Way to go Team AM!!!

    ReplyDelete
  9. 5/12/16
    B: Protein skake
    L: baked chicken, baby carrots, 1/2 apple
    D: Sweet Potato, Salad, Italian dressing, Sirloin steak 8 oz, sauteed mushrooms, peanuts, tea
    S:Protein bar

    Todays WOD:
    Rankel 4+7 225#, 53#

    ReplyDelete
  10. Fun little hero WOD, but I developed a terrible blister on my right index finger. Took me a while to figure out what it was from. Turns out it was from crossing thru all my rounds on the little white board.

    ReplyDelete
  11. B: brisket, sausage, kale, eggs
    S: apple almond butter
    S: macadamia nuts
    D: kale salad, roasted mixed veggies with olives, chicken

    ReplyDelete
  12. B 2 eggs & a avocado
    S cashews
    L chicken broccoli & green beans
    S protein shake
    D salad and chicken breast

    ReplyDelete
  13. B: Protein bar
    L: grilled chicken salad
    D: grilled chicken topped with bacon, sweet potato

    Rise & Grind

    ReplyDelete
  14. B - eggs, jalapeno, onion, omelette, coffee, water
    L - baked fish, jalapeno, asparagus, brussel sprouts
    D - steak,salad

    Team A.M.

    ReplyDelete
  15. B-omelette, spinach,mushroom,
    S-banana
    L-salad
    S-lettuce wraps with peanut sauce
    D-fasted
    PM team :)

    ReplyDelete
  16. 72oz water
    B- Protien Fruit Smoothie, 2 eggs,

    L- Turkey Sandwich on Lettuce, Sweet Potato Fries

    S- Mixed Fruit & Almonds

    D- Baked Chicken, Spinach

    ReplyDelete
  17. B - Egg whites, lean ground turkey, pico, sliced avocado
    S - Atkins Protein Snack Bar
    L - Grilled chicken, baked zucchini, sliced tomato
    S - Grapes
    D - Chopped steak, grilled mushrooms/onions, sweet potato w/ butter, green beans

    ReplyDelete
  18. B-protein shake
    L-salmon avocado salad
    D-chicken breast with sweet potato and veggies
    S- frozen grapes

    ReplyDelete
  19. 5/12/16
    B-none
    S raisins
    L sweet potato Brussels sprouts
    S applesauce, boiled egg, protein bar
    D-almond butter. Not hungry after today's WOD.
    Team PM!

    ReplyDelete
  20. B-banana and almond butter
    S-tomatoes and snap peas
    L-garden salad and banana
    S-Apple
    D-southwestern chicken salad

    ReplyDelete
  21. B: eggs bacon
    L: grilled salmon salad with almonds
    S: almonds banana
    D: sweet potato and boiled eggs

    ReplyDelete
  22. B- 3 boiled eggs
    l- chopped flank steak w/ asparagus
    S- leftovers from lunch
    D- chopped steak w/ squash bell peppers and zucchini

    ReplyDelete
  23. 10/12/16
    B- egg bacon greens
    L- supergreen salad half chicken breast steamed veggies
    Snack- egg almonds
    D- chicken sausage egg with spinach and mushroom

    ReplyDelete
  24. -Protein shake
    -4 egg omellet
    -Grilled chicken, half a sweet potato, veggies
    -Ground Beef taco salad (no cheese)
    -Protein shake

    ReplyDelete
  25. Sausage and eggs
    Salad
    Sausage and sweet potato

    ReplyDelete
  26. B: eggs, avocado
    S: banana
    L: chicken, collard greens
    D: protein shake

    ReplyDelete
  27. B two boiled eggs and tomato and coffee
    S cashews, almonds, walnuts and z bar
    L grilled chicken and berry shake with almond milk and spinach
    D flank steak with asparagus
    S berries

    ReplyDelete
  28. Day 4

    Breakfast: Omelet
    L: Salad with chicken
    Dinner: chicken, grilled peppers, 1/4 avocado
    Snack: Chicken, Apple

    ReplyDelete
  29. B sausage, eggs, veggies, salsa
    S cashews, carrots
    L chicken, pear, sunflower seeds
    S gogi berries
    D protein shake

    ReplyDelete
  30. B - protein shake
    S - curry cashews 😍
    L/D - beef lettuce wraps with onion and avocado
    S - grapes

    ReplyDelete
  31. Yesterday's meals
    B- boiled eggs, protein shake, and banana
    S-pistachios
    L- Chicken breast mixed veggies and sweet potato
    D shredded chicken and cherry Tomatos

    Team PM

    ReplyDelete
  32. Wod with alma, which helped push me on the runs! We did 8 rds +17

    ReplyDelete