Wednesday 9.16.15
400m Jog
Barbell Warm-up

3×8- Barbell Row at 95lbs. (32×1)

Comp WOD 1.3
Establish heaviest Power Clean
4min AMREP
Burpee Box Jump(24/20)
-4mins starts right at end of 8min
-Score is Power Clean number plus burpee box jump reps
Ex: Power Clean – 135 BBox Jumps – 50
Total= 185

Total Score: 314 (275 Power Clean and 39 Burpee Box Jumps)

Felt good on the power cleans, just need to get better with form.

5:00am– 1/4 cup of Cashews

6:00am– Workout

7:15am– Regular smoothie (Banana, strawberries, kale, almond butter, scoop of vanilla protein, almond milk)

10:00am– 1/4 cup of Walnuts

12:15pm– Salad (Spinach, chicken, 1/2 avocado, broccoli, carrots, balsamic) and Crunch protein bar

4:00pm– Pool workout

5 Rnds

6 Pool Lengths, 20 Pushups, and 20 reverse crunches

4:30pm– 12 minute abs

5:00pm– Apple and almond butter

7:00pm– 2 turkey burger patties, 1 cup of roasted veggies, 1/2 avocado, 1 sweet potato, and Franks hot sauce

8:30pm– Not there yet but will probably have a scoop of almond butter

  • My legs were still super sore this morning from the leg workout on Monday. Getting one full day under my belt also made me get over the weekend of traveling and hanging with family.
  • Getting out of work early today and getting other things done makes me want to get a job where I can work remotely or possibly start my own business.
  • Also changed from cashews and peanut butter to walnuts and almond butter so we’ll see how it goes, it feels a little bit more hearty so I’m ok with it.

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