Tuesday, January 31, 2012

Buy In: Power Snatch, work up to 75# failed 85.

Workout:
Every Minute on the Minute (EMOM)
55#
3 Power Snatches
7 OHS

5 minutes. In sixth minute failed to get 5 snatches that Dan had changed to to save me.

Cash out, Stretch. Listen to Jeff speak about Intensity, Power output, Mechanics and virtuosity

Coffee, half and half

breakfast 2 pcs chicken (thigh, wing) 1 fresh orange
lunch: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce.
Dinner: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce
Snack: Coconut pancakes, honey (coconut flour, eggs, honey, salt, coconut milk, vanilla), 1 cara cara orange

Fwd:

Row 500x 8 rest 90
2;10,2:12,2:14,2:12,2:17,2:14;2:15,2:27

Monday, January 30th, 2012 - Row 500x8

Row 500M x 8 rest 90 seconds in between:

2:10
2:12
2:14
2:12
2:17
2:15
2:14
2:27

Food:
Coffee, half and half breakfast
2 boiled eggs, 1/2 apple, some plantain chips.
lunch 1 egg, black berries
dinner 4 oz chicken, with skin, salad with avocado dressing, 1/2 avocado
Snack 2 small coconut pancakes / maple syrup

Drank: Light lemonade

Sunday 1/29/12

Did 10 rounds
10 x 95# deadlift
15 push ups
17:03

#crossfit
Last recorded 18:00

lunch: hamburger on lettuce with tomato and avocado, mayo mustard
Dinner, Fajita Salad.

Saturday dinner (salmon, pistachio, asparagus)