Food: lean meats, good fats, low GI veggies, fruit, tea & yogurt (my weaknesses)
Water: lots
Exercise: Crossfit 6 days/week, Skating 1 or 2 days/week
01-4
Run/OH DB Press/AMSU WOD, 16:01; 2 mi walk w/dog; SK8 2 hrs
02-4
Back Squat 5-5-5A, wu: 45-65-75-85, work: 105-105-105 (
PR)
Thurs A.M. Weight: 170 (-1.2)
Weekly Avg. Weight: 170.7 (+0.7)
03-4
"Runny Fran": R400/21 Thrusters/21 PU, R300/15/15, R200/9/9, 18:25/55#/BLU
04-2
(bad food day); SK8 6 hrs
05-3
REST DAY!
06-4
"Christian" (hero wod) Row 250/3x of 25 WB + 5 Cln & Jerk/Row 250, 13:38/8#/75#
07-4
R800/R400/R800/R400 (2 min rest between), 4:33(
PR)/2:03/4:52/2:06
08-4
AMRAP 10 min Power Cln/KTE + 5x of T-jump/PU/Clapping P-U, 6r/7:03/blu/knees
09-4
R400/5 HSPU/20 Wipers, 21:05/scaled to 30 sec handstand holds
Thurs A.M. Weight: 170.2 (+0.2)
Weekly Avg. Weight: 170.9 (+0.2)
10-4
DL 3-3-3-1-1-1, wu: 45-95-135, wk: 135-155-175-195(
PR)-205(F)-185
11-4
2.5 mi Bike; pm: 20 PU, 20 SLSU
12-3
REST DAY!
13-4
10-9...3-2-1 of: 20# DB Snatch, Push-ups, KTE(flr)/SLSU (alt sets), <11 mins
14-4
3x of: 25 WB(14#), 20 DB PP(20s), 2 Rope Climb, R400, 29:49
15-4
3x of: R800, 15 DL (185/135#), 24:01/Rx
16-4
Push Press 3-3-3-3-3 Across, wu 45/5, 65/3, 65/3, 85-85-85-85-85
Thurs A.M. Weight: 168.8 (-1.4)
Weekly Avg. Weight: 169.7 (-1.2)
17-4
(3 Bdays) 3x of: 30 DB Snatch (45/30), 45 SU, 64 Walking Lunges, 27:10/Rx
18-4
(Strongman) Stones (100, 135#), Log (95#), Tire (small); SK8 3.5 hrs
19-3
REST DAY!
20-4
"Nancy", 5x of: R400, 15 OHS (95/65), 20:48/25#
21-4
SM Carries: Farmers (2x)75-100, Keg 115-155, Stone 100, Sandbag 100
22-4
(Sam's Bday) R2005, + 4x of: 7 DL, 18 OH, 23:45/135/PP 55; SK8 2 hrs
23-4
(focus) L-sit (5-6s), Hollow Rocks, PU, Handstands, Squat Cleans 65-75-75
Thurs A.M. Weight: 167.2 (-1.6)
Weekly Avg. Weight: 167.6 (-2.1)
24-4
R400, 12 HSPU, 50 Squats, R800, 50 Squats, 12 HSPU, R400, 17:49/DB PP 25s
25-4
(SM) axle DL 123# + Cln 53#/73#, stones 100/135#, AOA pull (car 3500#)
26-3
REST DAY!
27-4
(PNW 3-way #1) 10-1 BB Thrusters (95/65), 1-10 Burpee KTEs, 32:22/60#/LK
28-4
SM Stones: wu 60/3, loading 135(F)-100(#3)-135(#3)-155(OTG/no load)-155(F)
29-4
R800/25 PP (/50#)/25 SU, R600/25/25, R400/25/25, 23:02/Rx/SLSU
30-4
Row 500, 30 Power Cleans (135#/95#), Row 500, 10:58/75#
Thurs A.M. Weight: 167.0 (-0.2)
Weekly Avg. Weight: 166.9 (-0.7)
31-4
Tabata Squats, R800, 4:23(
PR)/13; 4 mi Bike
July Points Total: 118 (95%)