Kyle in “the catch”

CrossFit WOD for Sunday 2/16

“THE GHOST”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Share separate totals of calories rowed, burpee reps and double-under reps completed. Post-workout is 50 banded good mornings (recovery of post chain). Calf rollout on kettlebell, 3min/side. Doorway chest stretch, 90sec/side

READ: Why Protein Isn’t Created Equal (And How to Find the Best Sources For Your Needs) – BarBend
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6 replies
  1. Avatar
    Samudra Banerjee says:

    Saturday, Feb 15, 2020:
    Night sleep was so-so, but took a one-hr afternoon nap and felt perfect afterwards.

    Nutrition:

    Breakfast (8:30 am):
    Oatmeal (3/4 cup raw)
    Banana, blueberries mix
    Whole Milk (1 cup)
    3 egg whites

    Did the 11:00 am workout

    Post workout snack:
    1 scoop whey protein shake
    1 apple

    Lunch
    Brown Rice (2 cups, cooked)
    1 cup lentil soup (thick)
    Vegetables (carrot, spinach, mushrooms)
    Salmon (a little over the size of the palm)

    Evening snacks:
    1 cup tea
    1 grip walnuts

    Dinner
    1 3/4 cup quinoa
    Vegetables (beets, sweet potatoes, chickpeas, carrots)
    1/2 avocado

  2. Avatar
    Kelsi says:

    Sunday rest day

    7am: frozen banana smoothie

    8:30: 2 eggs

    11:30: red pepper soup. Spicier than last week’s batch. Can’t wait to eat it throughout the week.

    3pm: popcorn and snacks at my grandpa’s. Roughly planned this out before I went, so felt in control about my choices.

    6pm: yummy granola from central coop.

  3. Miles Smith
    Miles Smith says:

    Saturday, Feb 15
    7 hours of low-quality sleep

    10 AM – breakfast power smoothie
    12 PM – pastrami sandwich, soup samples
    6 PM – PCC chicken burrito bowl
    9 PM – chicken pot pie

  4. Avatar
    Colin says:

    Sun 2/16
    Slept about 7 hours

    Breakfast: Coffee

    Lunch: Too much pizza from Pagliacci. Spicy salumi with a little Parmesan and some regret sprinkled on top.

    Dinner: See lunch. Had some popcorn later too.

    The food was not the best achievement of this weekend.

  5. Avatar
    Coach Sarah says:

    Sunday 2/16
    Coffee w/cream
    B: pancakes, fruit
    1/2 macro bar, some spindrift
    Crossfit
    L: very much craving a hot dog…so i went ahead and did it 😉 topped with grilled onions and cream cheese, the works plus some chips
    sour candy
    D: have i had any veggies today? shit! chicken thighs, roasted broccoli and rice
    ice cream ?? can’t remember

  6. Avatar
    Sarah H says:

    Sunday 2/16
    More detailed journal on MyFitnessPal. @sarahbr11
    (10am mobility)
    10:30am: 2 homemade breakfast tacos (small flour tortilla, eggs, chorizo, avocado) 664 kcal
    6pm: tangelo 138 kcal
    7pm: slice of pizza, beer, wine 1067 kcal
    11pm: Brie cheese and crackers 395 kcal

    Total: 2413 kcal (so this is why I’m not losing weight)

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