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 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 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 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 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 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 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