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Wednesday, March 10, 2010

Wednesday, March 9th, 2010

Day 23 of the 100 Day Burpee Challange

Weigh In
189

Breakfast
Breakfast Chop
2 lg Eggs
1/2 Grapefruit
Lunch
Salad
Pistachio Chicken
Snack
Apple
Dinner
Beef and Spinach Scramble
Snack
Trail Mix

Monday, March 8, 2010

Monday, March 8th, 2010

Day 22 of the 100 Day Burpee Challange

Weigh In
189

Warm Up
45lb Overhead Squat 15/15/15
Decline Sit Up 15/15/15
Back Extension 15/15/15
Ring Dip 8/7/5/5/5
Work Capacity
5 x 5 Weighted Pull Ups 20lbs
Rest 5 minutes
5 Rounds for time:
10 GHD Sit Ups
15 75lb Push Press
20 35lb Kettelbell Swings
23 minutes
Speed Work
Baseline 8X
8 x 200m Sprints
Lap1: 40.67 Lap 2: 42.17 Lap 3: 42.86 Lap 4: 44.11
Lap 5: 45.01 Lap 6: 49.62 Lap 7: 48.68 Lap 8: 46.11

Breakfast
2 lg Eggs w/Spinach/Green Pepper
1/2 Grapefruit
Snack
Apple

Sunday, March 7, 2010

Sunday, March 7th, 2010

Day 21 of the 100 Day Burpee Challange

Weigh In
188

Rest Day
1hr of Yoga and Stretching. I had forgotten how rough the P90X Yoga could be, good for ya though.
Bonus
Burpee x 21

Breakfast
1 Breakfast Chop w/Bell Peppers
2 lg Eggs
Apple
Lunch
Baked Banana Wrapped in Bacon
Dinner
Pistachio Chicken
Baked Carrots and Leek
Snack
Small serving of Ice Cream
Apple

Saturday, March 6, 2010

Saturday, March 6th, 2010

Day 20 of the 100 Day Burpee Challange

Weigh In
187lb

Active Recovery
10K 50 minutes
Bonus
Burpee x 20

Breakfast
Leftover Paleo Meatloaf
Banana
Snack
Apple
Lunch
Chips and Salsa
Caribbean Salad
Dinner
Rockin Morroccin Chicken
Snack
Apple

Friday, March 5, 2010

Friday, March 5th, 2010

Day 19 of the 100 Day Burpee Challange

Weigh In
190

Warm Up
45lb Overhead Squats 15/15/15
Decline Sit Up 15/15/15
Back Extension 15/15/15
Pull Up 8/6/5/5/4
Ring Dips 8/6/5/5/4
Work Capacity
21-15-9: 20 minutes
Dead Lift 185lbs
95lb Overhead Squat

Breakfast
Breakfast Chop w/Onion/Garlic
2 lg eggs
Snack
Apple
Lunch
Chicken Breast x 2
Green Beans 1/4c
Lettuce and Tomatoe Salad w/Light Italian Dressing
Dinner
Chicken Breast x 2 w/Apple Slices/Onion Slices
Snack
Apple

Thursday, March 4, 2010

Thursday, March 4th, 2010

Day 18 of the 100 Day Burpee Challange

Weigh In
188

Warm Up
45lb Overhead Squats 15/15/15
Decline Sit Ups 15/15/15
Back Extensions 15/15 (Didn't do the 3rd set since the GHD was taken)
Pull Ups 8/6/5/5+10lb/4+20lb
Dips 15/15 (Didn't do the 3rd set of these since it was on handles and not my rings.)
Work Capacity
Shoulder Press 3-3-3-3-3-3-3
55/65/75/85/95/105/DNF
Bonus
Burpee x 18
Notes:
Couldn't use Bldg 4 like I normally do, so I had to go to the Loft. I am not a fan of going to the Loft because they wont let me hang my rings up and use them, and I can't set up circuits for METCON days. Felt pretty strong today, until the last set of shoulder presses. I attempted to keep my 10lb progressions going, and wasn't able to get 115lb up. Rest up, went down to 115lb, and got 2 more. Looking forward to running on Saturday. Going out for a good 45 minute run, just not sure where yet. If the weather keeps in the 40's like it is supposed to, I should be able to run the DPR.

Breakfast
Breakfast Chop w/Onion and Garlic
2 lg Eggs
1 Roma Tomatoe
Snack
Orange
Handful of Raisins

Wednesday, March 3, 2010

Wednesday, March 3rd, 2010

Day 17 of the 100 Day Burpee Challange

Weigh In
190

Warm Up
Jog 1/2 mile
Jump Rope 3"
Exagerated Lunge 3"
Sprint 100m @ 80%
Sprint 100m @ 90%
Sprint 100m @ 100%
Work Capacity
12:20
12 all out effort sprints for 20 secs
Lap 1 - 103m Lap 2 - 98m Lap 3 - 94m
Lap 4 - 98m Lap 5 - 108m Lap 6 - 101m
Lap 7 - 103m Lap 8 - 98m Lap 9 - 94m
Lap 10 -98m Lap 11 - 108m Lap 12 - 101m
recover for 2 minutes between rounds.
Bonus
Burpee x 17

Breakfast
Breakfast Chop w/Garlic/Onion
2 lg Eggs
Snack
Orange
Apple
Lunch
Tuna Salad
Dinner
Ginger Chicken w/Vegetables
Snack
Raisins w/Nuts
Apple
Mango w/Orange

Tuesday, March 2, 2010

Tuesday, March 2nd, 2010

Day 16 of the 100 Day Burpee Challange

Weigh In
190

Active Recovery
25 Minute Run
Bonus
Burpee x 16

Breakfast
2 lg eggs w/spinach/green onion/tomatoe/garlic
Apple
Snack
Raisins
Lunch
Chicken Salad w/Apple
Dinner
Turkey Burgers w/Baby Carrots
Snack
Baby Carrots
Orange
Apple

Monday, March 1, 2010

Monday, March 1st, 2010

Day 15 of the 100 Day Burpee Challange

Weigh In
190

Warm Up
45lb Overhead Squat 15/15/15
Decline Sit Up 15/15/15
Back Extension 15/15/15
Ring Dips 8/8/8
Work Capacity
3 Rounds 15/25/50
Squats
Push-Ups
Pull-Ups
Decline Sit-Ups
Bonus
Burpees x 15

Breakfast
Leftover Beef and Spinach Scramble
Lunch
Leftover Pork Loin
Leftover Paleo Meatballs
Avocado Salad
Snack
Apple
Dinner
Spaghetti Squash w/Tomato Sauce
Leftover Beef and Spinach Scramble
Snack
Apple
Banana