Primal Challenge Journal - Wayland page

[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

[wayland]

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

[fritchbeetle]

What does a soft taco without a tortilla look like?

[wayland]

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

[wayland]

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

[wayland]

Day 4


WOD

400m Sprint

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

Push Ups - 20-18-16–14-12-10-8-6-4-2

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

[wayland]

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.

[wayland]

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

[wayland]

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)

[wayland]

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