- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- 35 Wall Ball (10' - 20/14lbs)
- Run down 83 steps
- 70 Double Unders
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
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-5 blocks eggs & sausage
-2 blocks ezekial bread
-5 blocks almond butter
11a:
-5 blocks ground beef
-1 block brussel sprouts
-5 blocks almonds
2p:
-5 blocks almonds
5p: HMF Power Smoothie
-5P/2C/5F
6p: CrossFit Level 1
-WU: 5 min Jump Rope: For every 5 Consecutive Dbl Unders/10 Crosses subtract 1 burpee from 30 (goal is to have 0 Burpees.)
-Skills: PVC work
-WOD: Every Min on the Min for 20 min: 2 P&J w/heaviest weight you can handle
7p: CrossFit Level 2
-WU: 400m Run 15 PVC OHS-400m Run 15 45# OHS-400m Rum 15 65# OHS
-WOD: FGB= Big PR :)
9p:
-10 blocks lamb & gyro
-2 blocks hummus & salad, Should def have more PWOD carbs.
-a littel olive oil. No true added fat.
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How to prep:
Is this Zone of Paleo?
-WU: Box Jump Drills
-WOD: 3 Rds: 500m Row-10 SCTOH w/135#-10 Pull Ups (No Butterfly)
-3x25 GHD Sit Ups
-3x10 Ring Dips
11a: PWOD Meal!
-4 blocks eggs & sausage
-5 blocks sweet potato, onions, bell peppers
-No Fat
1:30p:
-5 blocks chukefta
-0 blocks carb
-10 blocks olive oil, pine nuts, almonds
5p:
-5 blocks ground beef
-2 blocks brussels sprouts
-5 blocks brazil nuts
9p:
-4 blocks ground beef & turkey lasagna
-2 blocks lasagna (gluten free)
-4 blocks avocado
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I have been training pretty hard lately and it has led to a large appetite. I have been eating real loose lately and have felt great. I will focus more this week leading up to the sectionals this weekend. Hope to see you all there!
10a:-5 blocks eggs & sausage
-2 blocks gluteen free organic pancakes (no syrup)
-4 blocks almonds
11a: CrossFit:
-WOD: Helen
12-2p:O-lifting
2p:
-4 blocks eggs & sausage
-2 blocks dried fruit
-10 blocks mixed nuts
4:30p:
-5 blocks eggs & ground beef
-3 blocks brussel sprouts, tomatoes, onions
-5 blocks avocado
9p:
-Homemade Lasagna. NOT PALEO
-Chukefta (raw meat, olive oil, pine nuts) VERY PALEO
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Extremely loose day of eating!
9a:
-piece of chocolate
10a: CrossFit:
-WU: 3 Rds: 5 PU-10 Push Ups-15 Squats-20 Dbl Unders
-WOD: 3 Rds: 400m Run & 10 Unbroken 95# Snatches
1p:
-6 blocks pork sausage, eggs, steak, some goat cheese
-3 blocks tomatoes, onions, salad,
-No added fat, some creamer
-Piece of chocolate
5p:
-6 blocks beef
-4 blocks dressing & almonds
10p: Cheesecake Factory
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