Rest Day
Katie Mo posing with team "they may take our lives but they will never take our freedom"
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I felt that the nutrition sit down was a huge success and I hope those that attended, learned a little. If anyone was not able to attend the sit down but is interested in doing the challenge, I will need your $10 and three before pictures by the end of the day, Wednesday, March 17th. You can email them to me at ricky@crossfitomaha.com or we can take them on Monday, Tuesday, or Wednesday for you.
I feel that the sit down will be an edge for those that attended and so if you missed it but would like to get more specific information, please don't be afraid to ask me. If there are a few of you that would like me to sit down with you (missed the sit down) and you can find a single time, I would definitely like to help out.
Finally, make sure that you meet the requirement to stay in the challenge which is to email your food logs to the yahoo group by Monday every week. If you miss the cut-off, you will be removed from the challenge.
I feel that the sit down will be an edge for those that attended and so if you missed it but would like to get more specific information, please don't be afraid to ask me. If there are a few of you that would like me to sit down with you (missed the sit down) and you can find a single time, I would definitely like to help out.
Finally, make sure that you meet the requirement to stay in the challenge which is to email your food logs to the yahoo group by Monday every week. If you miss the cut-off, you will be removed from the challenge.
Snatch (De-load) (60-70%)
88, 110, 132, 154 (Sets of 3)
Front Squat (3X3)
175X3, 200X3, 225XMAX (7 Reps)
SB Leg Curls, Ext. Rotation, and DB Row- All 3X10
Metcon-
1. DU's
2. Deadlift (225#)
3. Pull Ups (Chin above bar)
4. GH Sit Ups
RD 1- 60 secs all out/ 60 Rest at EA
RD 2- 45 secs on/ 45 secs rest
RD 3- 30 secs on/ 30 secs rest
RD 4- 15 secs on/ 15 secs rest
** Going for over 400 total
1- 175, 2- 115, 3-83, 4- 49
Total Reps: 422
3 x5 deadlift 275-295-315
then 3 rounds
10 assisted pullups
50 double unders
3 each single arm snatch 70pds
felt pretty good today.
Excitied to start getting all paleo.
Donohoe out