Food: 1600-1800 cals, 40/40/20
Water: 64 oz minimum
Exercise: lifting 4x/wk, follow crossfit main site WOD, some kind of cardio other days
01-4
CF WOD "Kelly" R400m, 30 box jumps, 30 wall ball, 47min; 2x25 GHD SU
02-4
LB lifting, DL 155 lbs (
PR!), CF WOD 60 pull-ups/60 dips (5x12/12), 110 lbs assist
03-4
UB lifting (BFL style), Flat DB Bench 2x40 lbs/6 reps (
PR)
04-4
40 mins Walking
05-4
LB lifting, Squat 85 lbs
, crossfit skills practice, swimming
Thurs A.M. Weight: 182.4
7 Day Average Weight: 181.1*
06-4
Crossfit WOD, sub 20 lb DB swings, x15 reps/round
07-4
UB lifting (inclines), Crossfit WOD, R30
08-4
W45
09-4
R30
10-4
cfwu x3/deadlifts/hspu; UB lift + abs metcon, R20; PM: R30
11-4
SCTR 3 mi; R20
12-4
SCTR 4 mi; WOD 5 rounds of: 5 wall ball/10 box jump/15 sit-ups or KTE (8m 19s)
Thurs A.M. Weight: 181.6
7 Day Average Weight: 182.5
13-4
SCTR 4 mi; UB lift (heavy, flat, back, chest)
14-4
SCTR 6 mi; R30
15-4
R80
16-4
cfwu x2; OH squats (F)/BB squats/FRT squats; shoulders & abs
17-4
UB lift (deadlifts, vertical back & arms)
18-4
baseball with the boy (60+ mins); cfwu x2; tabata push-ups/KTE
19-4
W45
Thurs A.M. Weight: 180.2
7 Day Average Weight: 180.0
20-4
SCTR 4 mi; SK8 2.5 hrs (my feets were dead!)
21-4
cfwu x2; crossfit WOD (db snatch 10 lbs, sub jumping PUs/tuck sits)
22-4
cfwu x2; crossfit WOD (sp/pp/pj 1/3/5x5)
23-4
SCTR 2 mi (aka running hills at Wildwood
); OH lifts practice
24-4
UB lifting (flat, chest/back), R20
25-4
W20; crossfit skills practice (HSPU/knees, OHS/stick, Berg wu); SK8 2 hrs
26-4
UB lifting (chest/back)
Thurs A.M. Weight: 179.4
7 Day Average Weight: 180.2*
27-4
SCTR 3 mi (Bradley Lk Park); SK8 3 hrs
28-4
cfwu x2, OH skills practice, workout: shoulders & abs
Total Pts for Feb: 112
Summary: