|
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:
|
1621 kkal
|
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...
|
|