July 8

Today marks the beginning of a new part of this journey.  I have made awesome progress so far on losing fat, gaining muscle, and becoming more fit and healthy.  I have lost 27 pounds so far.  But I still have another 12 to 15 pounds to go.  So I am starting to focus on my diet more.  I will be following the Paleo diet with 1 planned cheat day a week for the next month, maybe more.

Breakfast today was 2 eggs, 2 ounces of ham, and a peach.  

Morning snack was a banana.

Lunch was a grilled chicken breast and carrots and celery.

Afternoon snack was a pear.  I was starving around 4:00 so I agree some celery with almond butter.

Dinner was a grilled pork chop, asparagus, and a peach.

Worked out before dinner.
5 rounds for time:
10 squat cleans with 75lb
10 paralet pushups with feet on the box

Completed  in 14:44. It was a rather difficult workout to get through.  Legs were toast!!!

July 7

Run 1600 meters for time.  Ran it in 8:59.

July 6

Off day!!!

July 5

5 rounds for time:
10 air squats
15 KB swings
20 standard jumping jacks

6:08

July 4

3 rounds for time:
15 V-ups
400m run

8:58

July 3

"Karen"
150 wall balls 10lb 8ft for time

9:25

July 2

Off day!

July 1

Skipped the workout today, felt like crap.

June 30

5 rounds for time:
5 barbel over head lunges 65 lb
15 double unders

8:08; wasted a lot of time trying to do DUs;  got 4 of them.

June 29

50 ab mat situps
50 burpees
50 ab mat situps
50 burpees

17:34

June 28

Off day!!

June 27

Hang clean   Alt. ball tounches
10                        1
9                          2
8                          3
7                          4
6                          5
5                          6
4                          7
3                          8
2                          9
1                         10

16:45  65lb for hang cleans

June 26

4 rounds for time:
12 box jumps
12 hang L-ups

4:33

June 25

5 rounds for time:
12 KB swings
12 ab mat situps holding 10lb ball

5:05

June 24

Off day!!!

June 23

3 rounds for time:
10 partner assisted chinups
10 box jumps
10 65lb overhead press

6:15

June 21

4 rounds for time:
20 air squats
10 alternating arms and legs

4:55

June 19

4 rounds for time:
10 dive bomber pushups
15 KB swings 35lb
20 air squats

9:24

June 18

5 rounds for time:
15 paralet dips feet on box
15 V-ups
100m run

9:53

June 17

30 reps for time:
95lb clean

Completed 20 reps at 95lb, 10 reps at 75 lb in 8:04.

13 June

Was supposed to do a 2 mile run, but only did 1.3 miles.  Was too hot and I didn't drink enough water...

11 June

For time:
30 sec chin over bar hang
5 rounds:
  12 wallballs (20lb 10ft)
  12 double unders
  12 knees to elbows
30 sec chin over bar hang

13:31

June 4

3 rounds for time:
5 bear complex (65 lb clean, front squat, push press, back squat, push press, set on ground)
400 meter run

14:02

May 28

4 rounds for time:
35 jump rope skips
10 paralet dips with feet on box
5 squat cleans at 65 lb

7:39

May 16

As many rounds as possible in 10 minutes:
15 squats
15 paralet pushups feet on box
50 meter sprint

Completed 5 rounds plus 7 pushups

May 15

5 rounds for time:
8 paralet dips with feet on box
4 paralet lateral cross overs
8 10 lb ball situps

4:39

May 14

Off day!!!