100126 Tabata Sledge & Burpees

Tuesday, January 26 2010

W.O.D. www.CrossFitFootball.com

Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 10 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

Do High-fat Diets inhibit Load-Induced Muscle Hypertrophy in Humans? By Mat Lalonde | January 25, 2010 www.RobbWolf.com

Exile News

* Make today a light day as you will need all of your strength top do the CrossFit Total on Wednesday!!!!!

* This Saturday we will have the Birthday Beat-Down for Will & Sully. Tony Brophy has a B-day this month but he is deployed so we will honor him when he returns!

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Jennie

|Jan, 27 2010

Tabata 10lb sledgehammer strikes - 6
(sabotaged by left arm)

Tabata burpees
- 4
(did so good until the end!)

Tabata 10 lb sledgehammer strikes - 8

Aaron - Tuesday food

|Jan, 27 2010

okay, I'm joining Stacy in posting food, to hold myself accountable

B:
protein shake w/ 5 strawberries, 1/3 c bluberries, 1/3 banana, 1/2c OJ,
1 scoop protein
2 spoons fish oil
3 c coffee
1/2 handful
walnuts

S:zone bar & handful mixed nuts

L:
4 eggs(1 full/3 whites), 1 oz. ham
1/2c raw carrots
1 apple
4 spoons
almond butter

S: zone bar & handful mixed nuts

D:
1c spagetti squash
1/3c tomato sauce
1/4c tomatoes
1/8 onion
4 oz
grass fed beef
handful nuts
1 spoon fish oil

Aaron

|Jan, 26 2010

WOD 1
Annie as Rx'd 8:54

5x5 Full squat cleans 75#

WOD 2
Tabatax3
burpees/sledge/row

SCORE 7/12/855m

Bodyweight bench 2x5 185#

Stacy Frakes - Diet challenge

|Jan, 26 2010

Bf:1 egg, 2 egg whites, 1/4c salsa, coffee
snack:deer jerky .5oz
lunch:6 grilled med. shrimp, 1c grilled veggies (Iguana grill), 1 carrot cake
cupcake (SaraSara cupcake)
snack: deer jerky 1oz, Kind bar (macadamia and mango)
dinner: rotisserie chicken, salad no dressing, steamed broccoli
Rest day for
CF
CFE WOD: 15m TT (time trial on bike) 5 miles flat!!Yeah!

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