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Monday Madness & having fun with the “cubs” at another gym. I love mixing my WOs as the muscles love the confusion!!
Very competitive this morning, as the conditioning exercises were timed.
Conditioning - 15,12,9,6,3
• KB pulls
• Jump Box
• Power Push-ups
Buyout
• 50 KB Lunges
• Approx 10 to 11 minutes (one person did it under 9)
Strength
• Back Squats Tempo :05 down, Hold at bottom :03 secs
• increase weight after each set
• 4 x 3 x 2 x 2 x 2 x 2
We burned 600 Cals & still burning 30 minutes later!!
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173.5 lb
Lost so far: 19.5 lb.
Still to go: 5.5 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 20 August 2018:
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1544 kcal
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Fat: 54.00g | Prot: 116.66g | Carb: 147.13g.
Breakfast: Bare Naked Vanilla Almond Crunch Granola, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Chiquita Mini Banana, Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Coffee with Cream and Sugar. Lunch: Turkey Breast Meat , Provolone Cheese, Kellogg's Special K Protein Plus Cereal, Dandy Celery Sticks, Chicken Breast, Hunt's Bold BBQ Sauce. Snacks/Other: Dried Prune, Skippy Extra Crunchy Super Chunk Peanut Butter. more...
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2438 kcal
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Activities & Exercise:
Crossfit - 1 hour and 3 minutes, Resting - 14 hours and 57 minutes, Sleeping - 8 hours. more...
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losing 3.5 lb a week
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