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Thursday, October 30, 2014

Lap Data - 10/30/2014

10 db thrusters 2x25#
20 double unders
30 abmat sit ups

5 rounds for time
lap 1   0:3:19.0
lap 2   0:3:0.5
lap 3   0:3:22.1
lap 4   0:3:18.2
lap 5   0:3:27.0
    
Total Time: 0:16:27.1

Wednesday, October 15, 2014

Pancakes, no gluten

Pancakes, no gluten

10/15/2014
9:43 AM

Blend in bullet mixer
3 eggs
1/4 c coconut flour
Almond extract
1/4 cup heavy w cream
Tbsp pure maple syrup
1/4 c melted butter


Mix in bowl
3/4 cup almond flour
1tsp baking powder


Stir in egg mixture. Cook like pancakes.








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Tuesday, October 14, 2014

Tues Oct 14

Tues Oct 14

10/14/2014
5:38 PM

1 mile run 6mph
100 sit-ups
50 push ups
17:55

Db press 25# dumb bells. 10 reps.


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Monday, May 12, 2014

DB clean and jerk, push ups, squats

3 rounds
10 db c&j 30# dbs
15 push ups
25 squats

Laid me out. 12 min.

I call it fat cindy is a jerk.

Tuesday, November 26, 2013

EMOM DB thrusters 5x40# 32 min and change total...

EMOM DB thrusters 5x40#

32 min and change total rum 1 mile/elliptical .5 mile/ run 1 mile.
Friday at brand x:

16 min EMOM
10 wall ball (1 min)
15 double unders (1 min)

Should have done more wall ball.

Then

3 rounds
1 min amrap russian kb swings 35#
1 min plank hold

Total 84 kb swings
Brand x WOD -- Fat tabata:
40 second work/20 rest.

BURPEES
4 intervals, total 36 burpees

SKI (sub for row)
4 intervals, total 340m on skier

Wednesday, November 13, 2013

Brand X Rowing WOD

row or run 1600M
rest 5 minutes
row or run 1600M

I rowed twice: 7:01/7:12


Work Gym workout DB Bench Press/ Michaelish

Buy in:

DB Bench Press
30#x5
35#x5
40#x5

WOD

3RFT

Run .5 mile on treadmill 
50 sit ups 
50 squats

28:18