September 22, 2010
Power Cleans and Conditioning
Warm Up
Joint Mobility and Line Drills
Strength Work
Power Clean 3 – 3 – 3 or more
If you are on week #2-
Set #1 is 3 reps @ 70% of your “working” one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
Conditioning Work
Amrap in 15 Minutes
10 Ring Dips or 20 Box Dips (scaled)
15 Weighted 20 ” Box Step Ups 65M/45W
20 Ab Mat Sit Ups
Second 7:00 am workout. Five participants today.
Breakfast:
David- one piece of Ezikel bread with almond butter and jelly
Rebecca- ditto
Snack:
David- celery with almond butter
Rebecca- post work out -Mango smoothie with coconut milk-ice-water-honey- mango chunks
Lunch: TBA
Dinner: TBA
Michele– can you give me that recipe again for the pancakes.. Thanks
Thanks to Liz for spending time with me on the Power Cleans.
where have I been? I didnt know 7 am work out started. You guys look right on task!!
Power Cleans – 175 / 185 / 195
Ring Dip/Step Up/Situps – 2 and the ring dips. D.N.F.
Honestly showing up and getting something in was the goal. I feel absolutely wrecked. 1 part sore throat, 1000 parts soreness and fatigue
Great job Jorge on the coaching, I believe that’s the first workout I’ve done with you.
Lunch:
David: grilled chicken salad over mixed greens. Dressing on the side.
Rebecca: Mixed green salad (carrot, cucumbers, tomatos, sun dried tomatos, almond slices) baked chicken with avocado salsa.
Snack:
David: 5 celery sticks with almond butter
Rebecca- strawberries and a hot tea.
Dinner: TBA
Power clean- 140(3),160(3),180(4)
WOD- (Rx) 3 rounds+ 6 steps
Steve,
I been having a cup of fruit every morning (berries mostly)with a cup of green tea or different varieties. (Honey or Brown sugar)
For lunch that Ezikel bread with raw butter or goat chz.
Dinner Salads or egg whites with veggies.
Snack a glass of Almond milk.
I must admit I do scale with both the chz & the EZ bread. (shhh I do give in to an occational pretzle or 2.)
*MEDINA*
145-165-185
3 rounds + Dips and 25 step ups
100-115-130
3rds – box dips, 65lbs (rx), ab mat
SWOD: Max rep = N/A .. started @ 225
160 / 180 / 205
CWOD: 4 rounds + 8 ring dips Rx.
my extensions/lock out on some of the dips could’ve been better (still smoked from yesterdays WOD). and the box steps threw me off, before we started i thought we had to do just 15 BUT it was 15 EACH LEG = 30. LOL — mannnnnnnnnnnn = all good though
end of round 1 i did an extra 15 boxsteps after my sit-ups and continued on 30 reps for each round after that. good thing alex asked jorge and confirmed.
thanks again to ben and alex for adjusting my weights during the WOD, good lookin out = very cool. i made sure i did the same when/if they needed it.
Guys,
Biggest issue I see with everyone is Breakfast is not complete and you all need to eat more protein. Remember you just sleep and fasted. Your body uses a lot of energy when it sleeps. You need to #1 Drink 12 – 16oz of water #2 make sure you eat a COMPLETE diet including some protein. Egg whites with a few yolks are good or just a Protein shake.
SB
Dinner: David and Rebecca
Tilapia coated with egg white and Ezikel bread crumbs. Brocolli. One gallon water.
Snack post dinner: almonds
Steve- I hear you on the protein for breakfast- we can add the protein shakes for breakfast.
finally emptied my refrigerator of dairy product (not including my almond milk and coconut milk) and regular breads. My dogs offered to take the food and dispose of it. Thats love