Mon 2/1 – Wed. 2/3
Greg Monday:
Bfast- 2.5 quiche, 16 oz. coffee; Lunch- 1 chorizo stuffed pepper, 1 larabar; Dinner- 5 oz. paleo meatloaf (hamburger, peppers, onions, eggs, oil, garlic, herbs and spices) 1 c. spicy baked sweet potatoes, 1 raw brownie (dates, agave nectar, cocoa powder, walnuts, avocado, coconut oil)
WOD: 1 rep max hang squat clean -207- then 5 sets of 2 at 85% with 1 min. rest between sets. Then 10 min max rds: 5 kb squats (2 24kg bells), 7 box jumps, 9 knees to elbows– 6 rounds completed.
Laura Monday:
Bfast- 1.5 quiche, 12 oz. coffee; 3 oz. chicken breast, 2 carrots, 4 strawberries, 1 larabar; Dinner 4 oz. paleo meatloaf, 1 c. spicy baked sweet potatoes, 1 raw brownie (dates, agave nectar, cocoa powder, walnuts, avocado, coconut oil)
WOD: 1 rep max hang squat clean -89#- then 5 sets of 2 at 85% with 1 min. rest between sets. Then 10 min max rds: 5 kb squats (2 12kg bells), 7 box jumps, 9 knees to elbows– 7 3/4 rounds completed.
Kettlebell Squat
Box Jumps
Knees to Elbows
Greg Tuesday:
Bfast- 2.5 quiche, 16 oz. coffee; Lunch- leftover paleo meatloaf and sweet potatoes, 1 larabar; Dinner- 5 oz. baked fish, 1 c. baked broccoli, 1/2 acorn squash (baked–did have bread crumbs and parmesan cheese, delicious! Made by our friend Leslie for our LOST party!), small portion baked apple dessert.
WOD: none–too busy watching LOST. This is similar to a crossfit WOD for your brain….
LOST
Laura Tuesday:
Bfast- 1.5 quiche, 4 strawberries; Lunch- 1 c. sweet potatoes, 3 oz. roast beef, 1 larabar; Dinner- 5 oz. baked fish, 1 c. baked broccoli, 1/2 acorn squash, small portion baked apple dessert.
WOD: none.
Greg Wednesday:
Bfast- 2.5 quiche, 12 oz. coffee; Lunch- leftover paleo meatloaf and sweet potatoes; Snack- 3 slices chicken; Dinner- more leftover paleo meatloaf…. poor guy, didn’t even cook him dinner…. he’s tired of meatloaf now….. 1 pear
WOD: 1 rep max front squat -196 (very sore from Monday still)- then 5 sets of 2 at 85% with1 min. rest between sets. Then 5 rounds for time: 10 weighted sit ups (30# dumbell), 10 curl to press (2- 30# dumbells), 30 sec. plank hold- 11:27.
Laura Wednesday:
Bfast- 1.5 quiche, 16 oz. coffee; Lunch- 3 oz. chicken, 2 carrots, 1/2 cucumber, 1 banana; Dinner- 4 oz. ham, 1 c. sweet potatoes, 1 larabar.
WOD: 1 rep max front squat -121 (very sore from Monday still)- then 5 sets of 2 at 85% with1 min. rest between sets. Then 5 rounds for time: 10 weighted sit ups (15# dumbell), 10 curl to press (2- 15# dumbells), 30 sec. plank hold- 9:55.
