Jornal de srossca, 03 nov 18

My cast was removed yesterday & it did weigh 3 pounds based on prior weight.


I need to check the body weight later this week. Overall good, but need to be cautious.


Great WOD!!


Warmup-18 Minutes on Assault Bike w/interval speed - 35 sec rest/:25 Speed, Burned 225 Cals


Strength:

• Barbell RDL (Russian Deadlift) 8 x 6 x 4 x 4 x 4
• Bench Press DB 3 x 10
• Tricep DB Press 3 x 10


Conditioning:


• MB Wall Ball Each side 4 x 10
• MB Slam to Shoulder 4 x 10
• Body Weight Squats 4 x 10
• KB Arm Curls 4 x 10


Finish: Assault Bike :30secs on, off - 15x Hand Release Pushups (5 Rounds)



Total Burn- 815 Cals



Time to find a good Energy Meal!!

77,6 kg Perdidos até agora: 10,0 kg .    Ainda faltam: 1,4 kg .    Dieta cumprida: Razoavelmente Bem.

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2186 kcal

Líp: 73,20g | Prot: 139,06g | Carbs : 245,02g.   Pequeno Almoço: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana. Almoço: Colby Jack Cheese, Dry or Hard Salami, Snyder's of Hanover Mini Pretzels, Signature Cafe Chicken Enchilada Soup. Jantar: Apples , Cooked Asparagus (from Fresh), Simply Potatoes Mashed Sweet Potatoes, Coleslaw , Chicken Breast. Snacks/Outros: Dried Prune, Grapes, Kellogg's Special K Protein Plus Cereal, Kraft Wheat Thins Original. mais...

1535 kcal

Exercício: Crossfit - 1 hora e 28 minutos, Apple Health - 22 horas e 32 minutos. mais...