Tuesday 5/10/11

WOD
 "Jeremy"
Three rounds for time of : 21-15- and 9 reps
 Overhead squats (95/65)
 Burpees

May 9th, 2011

Monday
WOD:
5 rounds for time:
400 meter run
30 wall balls (16/14)

Friday May 6th, 2011

WOD:3 rounds for time:
20 KB Swing
15 deadlifts
10 K2E

Thursday May 5th, 2011

WOD
5 rounds with decreasing reps for time:
200 meter run
30 reps of Pushups and Situps
200 meter run
25 reps of each
200 meter run
20 reps of each
200 meter run
15 reps of each
200 meter run
10 reps of each

Wednesday

WOD
21-15-9 reps of:
Box Jumps (24/20)
Front Squats (135/95)
Sumo Deadlift High pull (135/95)

Tuesday May 3rd, 2011

WOD

Overhead Squat
1RM

AMRAP in 12 minutes of:
30 wall balls
15 Dips

Monday; May 2nd, 2011

WOD
"Knee Kisses"
5 Rounds for time:
30 Double Unders (sub: 120 single unders)
10 Walking Lunges (35/25)

Lifestyle challenge:
 Okay you know this was coming, the part where I mention FOOD. I want you to think of the word "diet" as the food you eat through out the day, your meal plan. I don't want you to think of restriction, boring, and something we don't want to do.
Do you know what you are eating through out the day?
I don't necessarily mean calories, carbs, protein, fat....I mean what you are eating, how much, and when?
This weeks challenge is to write it down. What you are eating about how much, and when.
If you never have energy or enough to get through your workouts, it;s your diet (you are not eating enough or not right foods). You think of eating for performance and health. If you have come to a stand still in your weight loss, it's your diet. If you can't get rid of your problem areas, it's your diet.... I think you get my point.
The foundation of your health, fitness, and way you look is NUTRITION.  If you don't measure it , you can't manage it. So let's get this down. This time i want journals by next monday. I will help you take it to the next level if you are willing to make some changes. Rock It Out!
*May Schedule same as April*