Truck Push: Work in teams of two to push the truck around the block. Switch teams on coach’s command.
Tire Flips: 200lb. Tire—Two teams compete to flip their tire to the end of the back parking and back to start. Each team member completes (4-flips). Then the next team member jumps in and flips the tire. Keep switching team members every 4 flips until your team makes it back to the start line.
Both Teams: 1 min. / exercise, 20 sec. rest then repeat 3 rounds
Push Ups + Band Rows + MB Thrusters
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Julie's friday food log:
mini snack:protein shake(8 oz h2o, 1scoop pp) I could't make it to midnight for a snack, drank this at 10:00pm; I'm going to increase protein at dinner, decrease fruit.
snack1:1/2 chicken breast, 10 grape tomato,1-16 oz, h2o,1black coffee
meal1:1 1/2 chicken breast,1salad,1/4 peach, 1/2 c broccoli,2-16 oz h2o, 1decaf tea
snack2:protein shake(8oz h2o, 1scoop pp)1/2 apple,1-16oz h2o
meal2:protein shake(1 1/2 scoop of protein powder, 1/2 c blueberries), 1/4 peach,4 celery stalks,1tbsp pb,2-16oz h2o
snack3:protein shake(8oz h2o,1scoop pp)1/4 peach,1black coffee,1-16oz h2o
meal3:1egg,4oz turkey burger, 1salad,1/4 peach,2-16oz h2o
crossfit time 5:05
Coach- Jeremy Food /Training:
7:30am 4 whole organic eggs, 1/2 cup oatmeal, 1/2 cup whole organic milk, 1 banana, 16 oz. water,
10:00am 4 hard boiled egss, 1/4 cup pecans, 1 apple, 16 oz. water,
11:00am Training:
Bench Press- 135 x 5, 155 x 5, 185 x 5, 225 x 3, 245 x 3, 260 x 3, 275 x 3 290 x 1, 300 x 4 x 2
Push Press- 95 x 5, 115 x 5, 135 x 5, 155 x 5, 185 x 3, 205 x 1, 215 x 1, 225 x 1
12:00pm Be True Protein Shake, 16 0z.
1:00pm Training:
Seated DB Clean N Press- 25 x 10, 35 x 8, 45 x 5, 55 x 5, 60 x 2
Seated DB High Pulls- 45 x 5, 40 x 5, 30 x 8
Overhead Yoke Carry- 140 x 60', 160 x 60', 180 x 60', 230 x 60', 260 x 60'
2:30pm 4 Hard Boiled Eggs, 1/4 cup pecans, 16 0z. water,
5:00pm 6 oz. steak, 1 cup arugula, 1 1/2 cup green beans, 16 oz. water
8:oopm 3 hard boiled eggs
Joe's food log:
8am 1 organic green apple
12p 1 organic full order baby back ribs, organic loaded mashed taters, 1 organic corn on the cob and four organic Blue Moon beers
1pm 3 hour organic nap
5pm Organic spaghetti with meatballs
9pm Organic Bakers chocolate with organic peanut butter
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