Workout for August 10th

Hooray I worked out!

Did today's WOD in 47 minutes and man it kicked my ass! After the first set of 400 meters and burpees I had to switch to doing the really basic burpees (just the up down, legs back out bit, no push up at the bottom or jump at the top) or else I would have completely been toasted. This work out was really, really, really hard...but I did it!

Nutrition-

Breakfast: left over chicken stir fry with broccoli and celery; coffee with a touch of agave

Morning Snack: walnuts and dried papaya

Lunch: steamed celery and broccoli with chicken; watermelon

Afternoon snack: two egg whites

Pre Work Out: Apple juice

Dinner: chicken, broccoli and celery with tomato sauce with a bit of soy sour cream (the container was already open before the paleo challenge - I didn't want to waste it); a few bites of watermelon

Bedtime snack: blueberries and marion berries with coconut and hazlenuts

Tuesday

5 rounds of:
400m run
25 burpees

Core
100 sit-ups
*for time
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Thursday

Warm-up:
50m high knees
50m lateral shuffle (side to side)
10 broad jumps (forward jumps)
50m backward jog
25 bicycles
X 2

WOD
AMRAP 3 minutes
5 db/kb swing, #25
3 burpees
5 push-ups
Rest-1:30
Repeat for a total of 4 cycles
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Wednesday

800m run
100ft lunges
10 burpees
20 dips
30 squat hops
20 push-ups
10 burpees
800m run
For time, post in comment
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Tuesday, August 3rd

Completed July 19th work out today:

Strength

Deadlift

5-5-5-5

Metcon

4 rounds of:

25 Double Unders

(x3 single skips)

Max Push-ups

100m run

I wasn't sure what the 5-5-5-5 meant, so just did a small increase in weight after five reps or so. Also, the gym I was at didn't have the super big weights so my form was really off (since I couldn't tell when to stop based on when the weight hit the floor). Couldn't get any double unders done so just did the triple skip instead, also had no clue what 100m was in miles, so just ran for .20 miles each time.

All in all, felt good about going to the gym, but confused and like I was either way too tired or not working hard at all.

Nutrition:

Breakfast: piece of grilled chicken; yerba mate with soy milk and agave

Morning Snack: a few walnuts and some dried papaya

Lunch: grilled chicken

Pre-Work Out: raw cauliflower, two egg whites, watermellon

Post-Work Out: protein shake

Dinner: Two eggs, piece of toast with butter

PM Snack: almonds and more watermellon

Not a strict paleo day. We ran out of food and there wasn't much for choices. Also, we still have a lot of non-paleo food in the house, and I'd hate to just throw it out. Was hungry most of the day. In fact, still am.

BAH

Found out some bad news today, so ate well then had several drinks. I need to spend some time reteaching my body, mind and soul that a work-out can be just as much of a 'treat' as drinking, but not today.

So oh well. I'm going to finish my drink, go to bed and start tomorrow like a new day.

Back on the Wagon: Day Two

Yay! Two workouts in a row! My body is exhausted and I did really poorly at my two workouts, but I DID THEM! WHEEE!

I didn't have my work out for today so I did a hodge podge of things that looked fun from past work outs.

Warm Up:

400 meter jog

10 push-ups

10 sit-ups

Conditioning:

AMRAP for 3 mns.

5 burpees

5 weighted sit ups #10

5 goblet squats #25

- Did four rounds.

CFE:

Cover as much distance as possible in 9 mns.

- Did one mile. BAH

I stretched and rolled out for 30 mns. after wards and felt great about that at least. My body is tight and tired, but feeling ok. Still having problems with my hip, but its getting slowly better.

Nutrition:

Mexican pastry and coffee for breakfast.

Two egg whites, grilled chicken with green pepper, almonds and dried papaya and a few grapes through out the day.

Apple sauce as post work out snack.

Left over Housewarming Party food for dinner including yam fries, seven layer dip, cookies, macaroons, chips, crackers, carrots and a grilled chicken leg.

So not the best on the food, but we're trying to get the non-paleo party stuff out of the cupboards.

Now off to bed with me! Here's to day THREE tomorrow.