Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
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June 01, 2010 Tuesday
HSPU - 5/5/6/6
3rds for time:
15 GHD Sit-ups
20 K2E
25 Ring Push-ups
6:55
WOD - yesterday
A1. Seated DB Press x 4 sets
9/10#,9/10#,9/15#,6/20#
A2. Hang Power Snatch, 5-3-1-1
5/32#,3/42#,1/52#,1/52#
B1. Push Press 3 reps x 4sets
3/55#,3/60#,3/65#,3/65
B2. Hang Power Clean 5-3-1-1
5/55#,3/60#,1/62#,1/67#
C. Hanging knee raises, AMRAP x 4 sets
10/11/12/12
Good work Arti, Allison, and Lisa - well done.
June 1 WOD:
For Time:
40 Narrow stance Push-ups
40/arm One Arm DB Row - 45#/hand
40 Moderate stance Push-ups
40 Horizontal Rope Chin-ups
40 Wide Stance Push-ups
Time: 19:27
I actually typed this post with my nose as my arms will not work right now.
out
Run Sprints:
1000m/800m/600m/400m 4 min rest between sets:
3:33/2:57/2:05/1:13
June 02, 2010 Wednesday
2rds for time:
20 db Power Cleans 50lbs in each hand
20 db Walking Lunges 50lbs in each hand
20 db Split Jerks 50lbs in each hand
20 db Hang Squat Cleans 50lbs in each hand
25:59
Mike, you almost won today. You came very close.
May 31 WOD
A1. Bench Press, 1-1-1-1-1, 90 sec rest
Loads 80-85-90-90-95
A2. Hang Power Snatch, 3-3-3-3-3, 90 sec rest
Loads 45-50-55-60-65
B1.Low Incline DB Press 25lbs/hand, 15-20reps x 3sets, rest 90secs
12-12-10
B2.Bent over Barbell Row, 45lbs bar, 15-20reps x 3 sets, rest 90secs
20-20-20
AMR in 2 minute: Squats 47
June 2 WOD
3 x 30secs on/ 60secs off for all exercises - not a circuit
1. Jump Rope 66-66-60
2. Left leg Russian Step ups (16") 15-13-13
3. Right leg Russian step up (16") 15-14-13
4. KBS - 16kg 15-14-14
5. Anchored Sit Ups 15-16-16
Total Reps: 365
WOD
A1.Wide Grip Bench Press 6-9reps*4sets
45lbs-9,50lbs-9,55lbs-9,60lbs-4
A2.Green band ass chin ups
7/6/6/6
B1.DB Push press 15-20reps*3sets
20lbs/20, 25lbs/18, 30lbs/8 + 25lbs/9
(Could not do any more with 30lbs but had to meet my minimum reps so used 25lbs)
B2.Jumping Chin ups AMRAP in 30min*3sets
(14/15/20)
C.Row sprint 20sec/rest 40sec*5sets @ 10Resist
Average(1.52/1.52/1.51/1.57/1.59)
Thanks Allison for coming and working out with me....
on tuesday i did hot yoga with my sister have to say its hot and sweaty phewf.
wednesday wod
a1. front squat to ball 6 reps 3 sets 50#
6, 6, 7
a2. band assisted negative chinups 6 reps 3 sets
6, 6, 6
b. 20-15-10-5 forward lunges with 22# on back
time 3.5min
c. ring rows amrap in 60sec 3sets.
17, 14, 16
i definately see improvements in the workout, i am really motivated this week and what to keep the momentum going.
June 03, 2010 Thursday
row 1000m @ 2:00 avg
row 500m @ 1:50 avg
row 250m @ 1:40 avg
row 500m @ 1:75 avg
row 1000m @ 2:10 avg
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