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Primal Challenge Journal - Wayland

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  • Primal Challenge Journal - Wayland



    Goals:

    - continue with at least 4 Crossfit WOD a Week

    - Back Squat and Deadlift 250pounds

    - Eat Grass Fed Beef.

    - Drop to 10% Body Fat and gain 2-3 pounds of lean muscle. Currently weigh 175 pounds with ~14% Body Fat.


    Day 1

    WOD

    5x5 Back Squats

    6 x100M Sprints 14sec,13sec,13sec,14sec,14sec,14sec


    B - 16oz Coffee w/Half&Half

    L - 2 Soft Tacos Chicken, Pork (No Tortillas)

    D - Spinach Salad, Blueberries, tomatoes w/ 4 pieces of Bacon and 2 Sausages

    PWO - 42g Protein Shake

    S - 1oz of Raw Walnuts and 16oz Coffee


  • #2
    1



    Day 2

    WOD


    FRAN - first time doing Fran.

    21-15-9

    Thrusters - 65lb

    Pullups

    Time: 8:04

    Will attempt again at end of month. Goal is to do a sub 6 for Fran. Legs are very Sore from yesterday.


    B - Coffee w/Half&Half with Banana

    L - 2 Soft Tacos Chicken,Beef (No Tortillas), Ice Tea

    D - Chicken Breast, 2 Roma Tomatoes, Blueberries

    PWO - 42g Protein Shake

    S - 1oz Walnuts, Plum, Coffee

    Comment


    • #3
      1



      What does a soft taco without a tortilla look like?

      Comment


      • #4
        1



        Day 3


        WOD

        Rest Day. Legs and Back Sore from last 2 WODs


        B - IF for 12hours. Had Plum and Coffee

        L - 2 Soft Tacos Chicken,Beef (No Tortillas), 1pc Bacon

        D - Half Piece of Chicken, 1cup of Brocolli, Blueberries

        S - Banana, Coffee

        Comment


        • #5
          1



          Day 3


          WOD

          5 Rounds

          21 Swings 55lb KB

          21 Knees to Elbows

          21 Box Jumps

          13:37min


          B - 6oz Coffee & 6oz Half&Half

          L - 2 Soft Tacos Chicken,Beef (No Tortillas)

          D - 4 piece of Bacon, 1cup of Brocolli, 1 cup spinich dipped in Bacon Fat, Handful Blueberries

          PWO - 42g Protein Shake

          S - 6oz Coffee w/ 6oz Half&Half

          Comment


          • #6
            1



            Day 4


            WOD

            400m Sprint

            Deadlifts 155lb 10-9-8-7-6-5-4-3-2-1

            Push Ups - 20-18-1614-12-10-8-6-4-2

            400m Sprint

            12:04


            B - 6oz Coffee & 6oz Half&Half

            L - Philly CheeseSteak and Fries (Cheat meal)

            D - Chicken Breast, 1cup of cheery tomatos, Handful Cherries

            PWO - 42g Protein Shake

            S - 12oz Coffee w/ 6oz Half&Half, Handful of Walnuts

            Comment


            • #7
              1



              Day 5

              WOD

              Rest Day


              L - IF for 12hours. 4 egg Omelet w/Onions, Squash, tomato. 2 Sausage,

              D - 16oz Steak, Cup of Spinach, 2 piece Bacon, cup of tomatoes

              S - Cup of Cherries, 2 Figs, 2 slices of chicken.

              Comment


              • #8
                1



                Day 6

                WOD

                Jog 2K

                Walked 400M


                PWO - 42g Protein Shake

                L - IF for 12hours. 4 egg Omelet w/Onions, 1 bell pepper , tomato. 2 Sausage,

                D - 10oz Steak, Cup of Spinach, 4 piece Bacon, cup of tomatoes

                S - 4 Figs, Zone Bar

                Comment


                • #9
                  1



                  Day 7


                  WOD

                  Tabata

                  Pullups - 11 7 6 5 5 4 4 4 = 46

                  PushUps - 16 15 12 10 9 7 7 7 = 85

                  Situps - 12 10 8 9 8 8 8 8 = 71

                  Squats - 17 16 16 15 15 14 14 16 = 123

                  Total = 325


                  B - 6oz Coffee & 6oz Half&Half, Plum, Rice Krispy Treat

                  L - 2 Soft Tacos (beef & Chicken). No tortilla

                  PWO - 42g Protein Shake

                  D - 10oz Steak, Cup of tomatoes, 1 Avocado

                  S - Peach, 6oz Coffee & 6oz Half&Half

                  Blocks -24 (First time tracking Zone)

                  Comment


                  • #10
                    1



                    Day 8


                    WOD


                    20 Min AMRAP

                    200m Run

                    21 Sumo Deadlift High Pulls 3rounds@85lb 3rounds@75lb

                    15 Wall Ball 20lbs

                    6rounds+5SDHP

                    Abs, Quad and Hammies Sore.

                    B - 6oz Coffee & 6oz Half&Half, Plum, Rice Krispy Treat

                    L - Vietnamese Beef Stew Noodles Soup (Cheat Meal)

                    PWO - 42g Protein Shake

                    D - 9oz Pork Chop, 1cup of cook onion, Handful of blueberries

                    S - Apricot, 6oz Coffee & 6oz Half&Half

                    18 Blocks

                    Comment


                    • #11
                      1



                      Day 9


                      WOD

                      Rest Day

                      Traps, Quads and Hammies very Sore

                      CNS burned out. Body felt worn and torn.

                      Came home and took a hour nap after work


                      B - 6oz Coffee & 6oz Half&Half, Plum

                      L - Chirashi (Tuna, Salmon Sashimi)ate some Rice.

                      D - ~9oz Pork Ribs, Squash, Eggplant and Broccoli

                      S - 6oz Coffee & 6oz Half&Half, Apricot

                      19 Blocks

                      Comment


                      • #12
                        1



                        Day 10


                        WOD

                        1000m Row

                        3 Rounds

                        15 Swings 55lb KB

                        15 Knees to Elbow

                        200m Run

                        3 Rounds

                        15 Deadlifts 175lb

                        15 Pull Ups

                        1000m Row

                        Time: 24:36


                        Food:

                        B - 6oz Coffee & 6oz Half&Half, Plum

                        L - 2 Soft Tacos Chicken,Beef (No Tortillas), 1 Plum

                        D - ~9oz Pork Chop, Squash, Eggplant and Broccoli, Cup of Blueberries

                        S - 6oz Coffee & 6oz Half&Half, Apricot

                        PWO - 42g Protein Shake

                        19 Blocks

                        Comment


                        • #13
                          1



                          Day 11


                          WOD

                          1600m Run

                          400 M Walk

                          5 x100M Sprint

                          PowerCleans 65lb and 85lb


                          Food:

                          IF for 14 hours.

                          L - 4 egg Omelet w/squash,tomato, 4 piece Bacon

                          D - ~9oz RibEye Steak, Squash, Eggplant and Broccoli, 3olives,

                          S - 1.5cup of Blueberries, Zone Bar

                          PWO - 42g Protein Shake

                          18 Blocks

                          Comment


                          • #14
                            1



                            Day 12


                            WOD

                            Rest Day


                            Food:

                            IF for 15 hours.

                            L - 4 egg Omelet w/squash,tomato,onion, 4 piece Bacon, 4olives

                            D - ~9oz RibEye Steak, 1cup Broccoli, 1 whole tomato

                            S - 5Figs, 5 Strawberries, Zone Bar

                            18 Blocks

                            Comment


                            • #15
                              1



                              Day 12


                              WOD

                              35 Deadlifts

                              190#, 205#, 225# 250# PR (1RM)

                              Rest 5-10 min.


                              2 min Jump Rope

                              2 Min GHD Sit Ups (Max Reps)

                              90s Jump Rope

                              90s GHD Sit Up

                              1 Min Jump Rope

                              1 Min GHD Sit Ups

                              30s Jump Rope

                              30s GHD Sit Ups

                              122points


                              Food:

                              IF for 15 hours.

                              L - 2 Soft Tacos Chicken,Beef (No Tortillas), 1 Plum

                              D - ~9oz Grilled Salmon, 1cup Broccoli, 4pc Bacon

                              S - Peach, 16oz Coffee and 16oz Half&Half

                              PWO - 42g Protein Shake

                              19 Blocks

                              Comment

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