CF MBS 6/23/12

4 min yoga warm up

5 Rounds for time:
50 Double-unders
40 Sit-ups (1/2 reps w/ #25 plate)
30 Medicine ball cleans (#10)
20 Pull-ups (1/2 BW)
10 Handstand push-ups (1 riser)

time: 36:54

+           JR 20 min (10/20 -- 40x)

thurs eats:

7 - cappuccino shake, peach

1030 - 2 egg w/ salsa, sweet potato, 1 pc dried papaya

2 - tuna, veggies & guac

730 - salmon, salad, 1 glass red wine

fri eats

7 - cappuccino shake & peach

1045 - ground beef, sweet potato, 2 tbsp coconut butter, 1 pc dried papaya

2 - 2 eggs, salad, gauc & veg

8 - tomato basil chicken (1/2 cup), 1 glass red wine

CrossFit MBS 6/22/12

4 min yoga warm up

21-15-9 reps for time:

Back squat (#95)

Burpees

Pullups

time: 12:07

+           JR20min (10/40 -- 24x)

tues eats:

7 - cappuccino shake, peach, 1 dried papaya strip

1030 - chicken, sweet potato, 2 tbsp coconut butter

230 - bell pepper sandwich, salad, 1/3 cup nuts

730 - 1 cup leftover curry

wed eats:

715 - cappuccino shake, peach, 1 dried papaya strip

11 - 1 cup leftover curry w/ 1 oz tuna, sweet tato, 1 tbsp coconut butter

3 - 2 eggs, salad, gauc & veggies

7:30 - thai green papaya salad w/ shrimp & nuts

CF Unrivaled 3/18/12

4 min yoga warm up

10--->1 Power Cleans (#75*good for 8-10,easy for less)

2---> 20 Push Ups (increase by 2 each round!)

time: 13:52

+ JR 20min (10/50s -- 20x)

mon eats:

710 - cappuccino shake, peach, 1 dried papaya strip

11 - chicken, sweet potato, 1 tbsp coconut butter

215 - tuna, salad, 1/3 cup nuts

6 - 1.5 cup chicken curry

CF Unrivaled 6/4/12

4 min yoga warm up

5 rounds for time:

2 rope climbs

15 sit ups (#25 plate)

20 front squats (#45)

400m run

time:  31:37

1)JR 20min (10/30 -- 30x)

sun eats:

8 - cappuccino shake, peach/raspberries

12 - 2 eggs, 1/2 acorn squash, 1 tbsp coconut butter

315 - chicken brat, veggies, 1/3 cup nuts

715 - 1/2 chicken breast, salad

Savor The Burn Workout

4 min yoga warm up

 3 rounds of:

60s mtn climbers

25 squat

26 BB Lunges total (#45)

15 burpee chin ups

15 jump tucks

50 star crunches

time: 23:58

-    JR 20 min (10s/50s -- 20x

Go Kaleo #40

4 min yoga warm up

AMRAP in 20 minutes:

10 renegade rows (10 each side) #26/30 alt.

10 turkish get-ups (switch arm each rep) #26

20 kettlebell swings (#30)

20 sandbag shoulders (#40)

# rounds completed: 3.25

1) JR 20 min (10/30 -- 30x)

wed eats:

710 - cappuccino shake, peach

11 - ground turkey, 1/4th large squash, 1 dried papaya strip, 1/2 cup nuts:(

430 - 4 slices turkey, carrots, cuke, watermelon

715 - ground turkey & salad, 2 tbsp coconut butter

thurs eats

7 - cappuccino shake, watermelon

1030 - ground beef, 1/4 large squash, 1 tbsp coconut butter

230 - 2 egg & broccoli scramble w/ salsa, paleo crackers, 1/3 cup cashews

**if**

Go Kaleo 7/16/12

4 min yoga warm up

P1: for time:

2k row (lvl6)
100 wall balls (#10)
3 sets of 20 weighted walking lunges (#20 dBs, 25, 27.5)

1st time check in: 19:48


P2: 5 sets of 5 for time: 
1 clean and jerk/1 burpee w/ strict pushup on handle of barbel

total time: 27:01

+  JR20min (10s/40s - 24 rounds)

tues eats:

730 - cappuccino shake & peach

11 - 2 egg & broccoli scramble w/ salsa, small sweet potato, 1/2 watermelon slice, 1/3 cup nuts

230 - bell pepper sandwich w/ gauc and salad, 3 tbsp raisins/1 dried papaya stirp, a couple of paleo crackers

730 - ground turkey, salad