Monday March 12th, 2014

Breakfast snack: 
1 banana
1 apple
5 hand fulls of in-shell pumpkin seeds with sea salt

Breakfast (made by the one and only Katie Tappe):
Sweet potato/bacon mix 
3 eggs over easy

Snack: 
8oz of Green Smoothie
Recipe (mades a huge mason jar full):
2 large cucumbers
1-2 stalks of celery–it’s strong in taste so be careful
1 small lemon
1 bundle of kale
3 golden delicious apples–I use organic because they honest to God make it sweeter 🙂
I use a Vitamix on high. If you don’t have a decent blender you will have weird chunks of kale, and that’s just not fun.

Lunch: 
6oz? left over baked chicken from last night 
2 bundles of kale baked on 425, lightly coated with melted coconut oil and tons of sea salt
1 banana
1 apple
8oz green juice smoothie
Paleo Beef Sticks

Training: rest day

Dinner: 

March 11th, 2014

Breakfast snack:
3 servings of paleo granola (from the gym)
1 paleo spicy beef stick (from the gym)
8oz black dark roast coffee

Breakfast:
3 eggs over easy with salt and pepper
1 medium sweet potato
4 pieces of maple bacon
Water not sure how much
3oz Vemma organic liquid vitamins (I sell these if you want to try a sample let me know!!)
1tsp SFH tangerine fish oil (our gym sells it!)

Snack: 1 apple

Lunch: around 1lb of paleo taco meat (3tbs cumin, around 1 1/2 tbs chili powder, hint of garlic powder just kind of randomly put spices in until it tasted like taco seasoning!)
1 bag of sweet peas
1 banana
Water not sure how much

Training: babying a shoulder injury from 14.2 so training was light

a. 10min EMOM
Odd: 3-5 TnG squat cleans: 125# for all: 5,4,5,3,3
Even: 10-12 hand release push ups: 12 reps for all
b. 10min EMOM
Odd: 10-12 RKBS 55#: 12 reps for all
Even: 15 GHD sit-ups
+
Row 1k
20 BE
Row 500m
25 BE
Row 250
30 BE

Post WOD recovery shake:
1 scoop chocolate dymatize pursuit protein
1/2 scoop dextrose
1/2 scoop of maltodextrine
10oz water

Dinner:
1 banana
6oz? of baked chicken (2lb of chicken breast baked, Seasoned with olive oil, 1 tbs cumin 2 tsp of garlic powder, a ton of sea salt, pepper. Shred with 2 forks.)
2 cups of brussel sprouts with a bunch of dill weed and olive oil
1 apple
4 hand fulls of pumpkin seeds
16oz Water

March 10th, 2014

a. Back Squat 5,3,3,5,3,3 @ 30X1
2nd wave heavier than first wave
Rest 3min b/t: 155, 165, 170, 165, 170, 175
b. Straight leg DL @ 20X1 3-4×4 rest 2min b/t: 175, 195, 205, 215

+

5min AMRAP:
5 squat cleans 95#
10 burpees
3rounds + 8

5min rest

7min AMRAP:
10 box jumps
5 DL
10rounds + 11

March 6th, 2014

A. 2-3 Front Squat x 3 Rest as needed same as last thursday – get in and be done

B. EMOM 4-5 Minutes 70-80% of 1 RM PC & J  for a double, NOT TnG.
+
10-15 Minutes Open skill prep same as last minus DU and PS – don’t overdue
+
30s on/ 30s off at moderate to tough effort x 4 on airdyne 
+
1 Minute hard on Airdyne – don’t dip into a lot of lactate. 

I did the AD, but so nervous about 14.2 couldn’t get myself to workout!

 

March 4th, 2014

  1. BS 3, 1, 1, 1, 1, 1 Rest as needed – if feeling it go for something
  2. DL 2-4×5 Rest 2-3 minutes b/t

5 Minute AMRAP @ 90%

10 OHS @ 85#
3 Burpee MU

2rounds +9

+

5 Minute AMRAP @ Open Pace

5 Power Clean @ 95#
10 Wall Balls 14# 10ft

5rounds + 8

March 3rd, 2014

  1. EMOM 8 Minutes 2-3 MU – switch from bar to rings every other: 1 of each 
  2. EMOM 5 Minutes – 5 TnG Push Jerk tough increase load per set: stayed at 115 
  3. AMRAP -2 Ring Dips rest as needed x 4: –
  4. AMRAP Strict Pull up x1: 8
    Note: wrist was a huge issue during this session :/

+

3 Sets Increasing effort per

20 T2B
20 KBS 55#
20 GHD Sit ups
20 Burpees AFAP

Rest 3-5 minutes b/t

4:44
4:34
4:50