Tabata

Tabata Row (calories) ,Rest 1 min - 4
Tabata Air Squat Rest 1 min - 10
Tabata Pull-up Rest 1 min - 12
Tabata Push-up Rest 1 min - 6
Tabata Sit-up (abmat) - 7
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.


Total - 39


This is harder than it looks.  I think the squats are harder using a pole than a box.  Might have to try it out using both at the same time. 

Day 6

Breakfast
Protein Shake with 1 scoop, water and 2 cups strawberries (1 block protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)



Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water


Lunch
3oz. chicken (3 blocks protein)
Green Beans (1 block carb)
1/2 cup grapes (1 block carbs)
9 Almonds (3 blocks fat)
Water



Snack
2oz. chicken (2 blocks protein)
1 cup grapes (2 blocks carbs)
6 Almonds (2 blocks fat)
Water



Dinner
2oz. chicken (2 blocks protein)
1 Hard boiled egg (1 block protein)
1 1/2 cups Broccoli  (1 block carbs)
2 cups green beans (2 block carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water





Protein              Carbs              Fat
    13                    11                    13

Lots of Walking/Running

It started out with a 2.5 mile walk done in about 42 minutes.  Went with a friend so we weren't keeping too close watch on the time but did glance at it.  She walks much faster than me (actually most people walk faster than me) so it was good for me to have to keep up.  At times I was right next to her and other times I was a step or 2 behind but never far enough that we couldn't keep a conversation going.  I was tired when we were done but felt so good about having done it.  We plan to do this again as she's an avid walker.  And she somehow brings out the positive in me where my thoughts go to how I can and will achieve all my goals instead of worrying about my goals.  I really need to stay in that mindset. 

Then I went and did a mile walk/run that took me 17:32.  I had to know how fast I could do it now that I know the exact path to follow.  So, I need to work on getting my time down to under 17 minutes. 

I'm told to do my walks in 400 meter intervals.  I'm guessing this will help get my speed and endurance up for the 1 mile walks and then when I do another 5K I'll be better prepared and hopefully faster. 

One day at a time...on walk/run at a time!

Day 5

Breakfast
Protein Shake with 3/4 scoop protein mix, water and 2 cups strawberries (1 block protein and 2 blocks carb)
1/2 cup grapes (1 block carbs)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)
Coffee

Lunch
3oz. turkey (3 blocks protein)
1 cup grapes (2 block carbs)
Spinach and  1/2 cup Mushroom salad (1 block carbs)
9 Almonds (3 blocks fat)
Water

Dinner
3 oz. turkey (3 blocks protein)
1 1/2 cup Broccoli (1 block carb)
1 cup green beans (1 block carbs)
1/2 cup Mushrooms
1/2 cup salsa (1 block carbs)
9 Almonds (3 blocks fat)
Water

Snack 
Protein powder with water and 3/4 scoop powder (1 block protein)
1 cup grapes (2 blocks carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    10                    11                    11

Walk faster!!!

5×3 Snatch 85% - 55lbs.

Then….

Complete as many rounds as possible in 12 minutes of: 3 Rounds

• 4 bar muscle-ups - jumping pull ups
• 12 alternating one-arm kettlebell snatches (6 each/pick weight)
• 24 double unders (24 single attempts)
• 200m run

Not much to say about this one.  Jump ropes were a little better today.  I did 48 single attempts for the 1st round and then was told to drop it down to 24 for the remaining rounds.  My running sucked today.  I was much faster the past couple days.  Not sure why I slowed down.

 

I have to remember to walk faster.  I'm just too freakin' slow. 

Day 4

Breakfast
Protein Shake with water and 2 cups strawberries (2 blocks protein and 2 blocks carb)
2 eggs (2 blocks protein)
9 Almonds (3 blocks fat)
Coffee

Snack
2oz. turkey (2 blocks protein)
1 cup grapes (2 block carbs)
6 Almonds (2 blocks fat)
Water

Lunch
Fish (3 blocks protein)
Broccoli (1 block carb)
Lettuce and tomato salad (1 block carbs)
9 Almonds (3 blocks fat)
Water

Dinner
Grilled chicken salad with lettuce, tomatoes, cucumbers (3 blocks protein and carbs)
1 1/2 tsp. peanut butter (3 blocks fat)
Water



Protein              Carbs              Fat
    12                    9                    11

Disclaimer...Not One for Coaches to Read...

“Lumberjack 20”

For time:

20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Pull Up (Chest To Bar)s
Run 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lb
Run, 400 m

So, no running for me as I was made to row instead of run.  I think I made it very clear how much I hate rowing.  And the coach made it very clear how much he didn't care - LOL!  I feel it in my arms but I don't feel it in my legs.  He says I'm supposed to use my legs more but how do you use your legs more if all they're there for is to push you back and your arms have to do all the work??? 

I was surprised he didn't drop me down on the kettle bell.  I knew I could get away with 26lb. but I went ahead and used the 35lb. 

I have no idea what my deadlift weight was as he set it up for me. 

Overhead squats was with a PVC pipe. 

Power cleans were done instead of dumbbell squat cleans. 

I was looking forward to this WOD as it had a lot of different things in it.  But having to row just took me down mentally.  It's not a lot of fun being the only one for the WOD.  Looking back and seeing how it went had I known I wouldn't have shown up.  I think the coach was tired of coaching after the previous class.  And I just wasn't into it once I knew I had to row a total of 2,800 meters and really didn't put any effort into it.  Guess I was finally getting my confidence going with the running and felt that challenge go away.  I know I'm slow and it's just no fun at times being slow.  And now that I look at the WOD again there seems to be A LOT of stuff was modified.  I just have to get back out there on Sunday on my own and get that confidence back up with the 1 mile run. 

I don't even know my time as I really wasn't interested.  My time meant nothing to me as I didn't come out of this WOD feeling like I accomplished anything.  I know things are hard for me but when half or most or all of the WOD is modified for me I'd rather just not show up.  The whole point to looking at what the upcoming WOD is going to be is to get mentally prepared and then to go in and when half of it is switched up doesn't work well for me.  I'd rather just have a whole new WOD posted that I knew nothing of than to modify half or most of the WOD.