Crossfit Log for this week:
Monday @ 6:15: 12.1 7 Minutes of Burpees [49] 10 Minutes of Cindy [4 Rounds + Pullups] 5 Pullups (Blue Band) 10 Pushups 15 Air Squats >>PLUS: 1000m Row<<
Tuesday @ 5:15: 16 Minute AMRAP - increase by 1 each round [8 Rounds + 4 Cleans] Cleans @ 75 lb. Hand Stand Pushups (on box) Ring Rows (modified) THEN Ab Circit - 1 minute each Plank Hold Mason Twist Sit Ups Row Abs Plank Hold >>PLUS Tabata @ 6:15<< 5 Rounds - 1 Min Tabata (20:10) Air Squats Pushups Pullups (Blue Band) Sit Ups
Wednesday @ 6:15: 12.3 18 Minute AMRAP [4 Rounds] 12 Push Press @ 65 lb. 9 Toes to Bar 15 Box Jumps >>PLUS: 1000m Row<<
Lihat Kalender Diet, 06 Februari 2013:
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1621 kkal
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Lemak: 62,78g | Prot: 130,52g | Karb: 140,39g.
Makan Pagi: Banana, Hard Boiled Egg Whites, Hard Boiled Egg, Advocare Spark, Advocare Thermoplus, Advocare Catalyst, Advocare Berry Meal Replacement Shake. Makan Siang: Advocare Thermoplus, craisins, vinaigrette salad dressing, Turkey Breast, Pistachios, Mixed Greens. Makan Malam: Protein Plus - Blended Coffee, Tilapia (Fish) , OmegaPlex. Camilan/Lainnya: Advocare Catalyst, Advocare Spark, Advocare Muscle Gain Shake, mixed raw nuts. lagi...
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