Monday 6-21-10

Ahhhh...today is a new day!

Snack-Pre WOD:
1 Advocare Spark

Breakfast: (at the club, had no real food)
2 muscle milk light. 1/2 Lara Bar

Lunch:
1 boiled egg. 2 oz. turkey deli meat. 1.5 c. avocado kale salad. 3 cherry tomatoes. 5 sweet potato cubes.

Snack:
1/2 lara bar. 3 almonds. 1 boiled egg.

Dinner:
 Cobb salad from Central Market.
2.5 oz. grilled chicken. 1/2 boiled egg. 1 oz. feta cheese. 1 Tbsp. avocado. 2 Tbsp. bacon pieces.. 4 c. lettuce. 5 cherry tomatoes. 8-10 olives. olive oil dressing

Snack:
 Pistachios and blueberries

CFE WOD: 9x1 min on/ 1 min off.
Warm Up 800m
1st Round - 1-3 @ 9.5 mph.
4-6 @ 9.8 mph
7-9 @ 10mph.
2nd Round only rested 30 sec between - same interval speed as the 1st round
Cool Down 2 miles.
Walked 1 mile. Total time=1 hour.
Total distance=6 miles.

Strength WOD:
25 Swings (35#)
40 Sit Ups
25 Swings
40 Sit Ups.
30 Russian Twist (15#)
20 Squats
30 Russian Twists,
20 Squats.
10 Push Ups,
5 Pull Ups.
10 Push Ups,
5 Pull Ups.

Shoulder Press 8 x45#, 3 x65#, 3 x 75#.
Push Press/Jerk 3x80#, 3x95#