srossca's Journal, 03 October 2018

Lost a few ounces, although still not sure due to the ankle cast, 7 more days for the official removal date!!

My coach provided an alternate WOD due to the bum ankle. Fun to be part of the Group!!

WOD-650 Cals

3 Rounds (Timed) - 12 Minute Max ( finished-10:45)

• 30 KB Swings (leg support on bench)
• 20 Cals Ski Erg (Burpees Jump On Plate)
• 15 DB Curl & Press ( vs. pull-ups)

Exercise: Not Timed
• Chest Press DB vs BB 10x (4 sets)
• DB Shoulder Pulls 10x (4 Sets)
• Hammer DB Curls 15x (4 Sets)

• Ski Erg -20 Cals After Completion of Each above Exercise

171.0 lb Lost so far: 22.0 lb.    Still to go: 3.0 lb.    Diet followed reasonably well.

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1621 kcal

Fat: 65.66g | Prot: 108.84g | Carb: 155.84g.   Breakfast: Dannon Light & Fit Greek Yogurt - Strawberry, Bare Naked Vanilla Almond Crunch Granola, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Chiquita Mini Banana, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich. Lunch: El Pollo Loco Tortilla Chips, El Pollo Loco Flame Grilled Chicken Wing, El Pollo Loco Guacamole, El Pollo Loco Flame Grilled Chicken Breast, El Pollo Loco Cole Slaw, El Pollo Loco 6" Corn Tortillas, El Pollo Loco Flame-Grilled Corn (Small). Snacks/Other: Dried Prune, Pure Protein Chocolate Deluxe High Protein Bar (Small), Skippy Extra Crunchy Super Chunk Peanut Butter. more...

2419 kcal

Activities & Exercise: Cross Training - 1 hour and 5 minutes, Resting - 14 hours and 55 minutes, Sleeping - 8 hours. more...