Food: Mostly lean meats/fish, good fats, low sodium, low GI veggies, easy on the fruit/sugar.
Water: Min 64 oz
Exercise: Crossfit, skating, longer runs when I can fit them in.
01-4
RCF WOD 3-3-3 Power Snatch (15/15/30), Power Clean (50/65/65); SK8 4 hrs
02-4
RCF WOD 3 Rounds: 30 PP (40#), R400M, 20 PU (jumping PUs) 20:11
Thursday a.m. Weight: 175.2 (-3.8)
7 Day Avg Weight: 177.6 (-2.4)
03-4
RCF WOD Run 1 mile (11:35), rest, Run 800M (5:11 <
PR>); SK8 2 hrs
04-3
REST DAY!
05-4
sailing/walked 2 mi.
06-4
RCF WOD 3x of: R800/600/400, 25 wall ball (8#), 15 PU (black band) 25:39
07-3
woke up late and missed my workout!
08-4
RCF WOD OHS-Front Squat-Back Squat 3-3-3 (BS 5-5-5) ohs45(
PR)/fs65/bs65
09-4
RCF WOD DL (65# up next time) 21-15-9, Rope 3-2-1 3:59
Thursday a.m. Weight: 176.2 (+1.0)
7 Day Avg Weight: 175.5 (-2.1)
10-4
RCF WOD PP 3RM=85#, 1RM=105#(
PR); SK8 2.5 hrs
11-3
(Taco Tues.) WOD R400, 25 OHS (15#), 50 SU, R800, 50 SU, 25 OHS, R400 20:31
12-3
REST DAY!
13-4
RCF WOD "Isabel" 30 (power) Snatches (47#) 4:32; HPC pract. @home
14-3
no workout
15-4
RCF WOD DL 3-3-3 wu 65/95(start wu next time); 135/155/175(
PR)
16-4
RCF WOD 3 rounds of: R800, 50 squats 24:??
Thursday a.m. Weight: 178.0* (+1.8)
7 Day Avg Weight: 176.9 (+1.4)
17-4
RCF WOD (PU practice 5-5-5) Moved down to BLUE band..woot!; SK8 2 hrs
18-4
RCF WOD 12 min AMRAP: 100M Sprint, 5 DL (95#) 11 Rounds + run
19-3
REST DAY!
20-4
"Helen" 3 rounds of: R400, 21 KB Swing (sub 35# DB), 12 PU (black band) 15:04
21-4
Dawn's Bday 3x of: 15 DL (115#), 15 LM (15# DB), 15 Weighted SU (15#) 14:32
22-4
OH Press 3-3-3 wu 45/55; 65/75(3RM)/80-80-80F; SK8 3 hrs
23-4
L-sits/Pull-ups WOD (sub tuck sits/green band) 9:41
Thursday a.m. Weight: 174.6 (-3.4)
7 Day Avg Weight: 175.6 (-1.3)
24-4
Back Squat 5-5-5 across wu 40/50/60; 70-70-70; SK8 2 hrs
25-4
9 PUs (green), 10 Power Clean (65#), 5 rounds, 11:31
26-3
REST DAY!
27-4
"Got Grip?" DL (115#)/PU (green, =3x sub for Rope Climb) 15-12-9-6-3, 13:01
28-3
Another Rest Day...need to rest shoulder...knotted muscles/tight neck.
29-4
R400, 50 AMSU, 40 WB (8#), 30 Push-ups (knees), R600, 30/40/50, R400, 29:57; SK8 2 hrs
Thursday a.m. Weight: 173.0 (-1.6)
7 Day Avg Weight: 172.9 (-2.7)
30-4
OHS 5-5-5 across (sub OHS 5RM), wu pvc/15/30, 30/30/40/40/45(
PR)/50(x2)
Total Points for April: 112/120 (93%)
Summary: Great month! Think I've got the diet dialed in now, good fitness gains this month, and scale is moving down.