Barry Day#4

8:50 am
4 block meal
Ham - Protein 4oz
12 Almonds- Fat
1 Large Grapefruit - Carbohydrate

11am Snack
2 Block Meal
2 oz grilled chicken -Protein
Guacamole - fat  1 tablespoon
1 Large Orange  - carbohydrate


Lunch -1:30 pm
4 Block meal
Hamburger 6 oz
Guacamole 2 tablespoons
2 Oranges

Snack 330pm
2 block meal
2 oz Chicken - Protein
1 Orange - Carbohydrate
Guacamole- Fat  1 tablespoon

Dinner-  630 (How many blocks?)
Turkey Meat 6 oz- protein 
Tomato Sauce  - carbohydrate 1 cup
Fat - 12 almonds 

Saturday Open Week#1

Download a PDF of the workout description and scorecard

Workout 15.1 score submissions are still open.

• In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
• The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
• For scaled and scaled teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip. 
• For scaled Masters, each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head. 
• At the top, the athlete will sit up so their chest makes contact with their thighs and their hands touch their feet. AbMats are permitted.
• This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
• Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
• The barbell begins on the ground and must be lifted overhead in one smooth motion. For most divisions this is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. For scaled divisions a ground-to- overhead is permitted, where the bar may be brought to the shoulders and then lifted overhead. Touch-and-go is permitted. No bouncing. 
• If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
• For Workout 15.1a, the clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Barry Day #3

830 am
Breakfast
4 Block 4 Large Egg
4 Block Almonds 12
4 Block Banana (How big you need to be exact)

Snack - Everything is 2 block
1045 am
6 Almonds
2 oz Kosher Ham  (Very funny)
1 Orange (How big you need to be exact)

Lunch 115pm
Everything here is a 4 Block
6 oz Steak
12 Almonds
1 Grapefruit (How big you need to be exact)

Snack
3pm
This is back to a 2 Block
Ham 2 oz
6 Almonds
Orange (How big you need to be exact)


Dinner 615 pm
4 block meal for the following
4 oz chicken
2 tbsp guacamole
1 orange 
1 cup of peppers
1/2 cucumber


Water for the day was slightly over 100 ounces

What about hours sleep/ How the workout went/ how you felt throughout the day?

Friday Open Week#1

Warm up

3 minute row

Dynamic walk

Inch work

Walking Sampson

Tabata row

Skill

Speed squats

WOD

12 x 3
Speed squats

Day#2 Barry

Barry is using the Zone principal of balancing proteins, carbs, and fat. However, he is choosing Paleo foods. High end fuel for high end results.

Barry is prescribed to consume 14 block daily.

He should also be listing the following every day:

• Exact block intake every meal (what is the protein/fat.carb)
• About of water daily
• Hours of sleep
• How he feels
• His workout results and how the workout went that day

4 block

4 oz Turkey

Guac -

Cup Blackberry

Time – 9:06 am



Snack 2 block

11:20am

2 oz Ham

6 almonds

1 orange





Lunch – 4 block

1:34pm

Salad

Chicken 4 oz

Cucumber

Lettus

Tomato

avocado 4 tbsp



Snack 2 block

330pm

2 oz turkey

6 almonds

½ banana





4 Block Dinner

Dinner 7pm

Chilean Sea Bass

Salad

Water 6 almonds
Mixed berries



120 fl oz water

Thursday Open Week#1

Warm up

2 minutes double unders

P- bar complex

Bar muscle ups, 3 reps

Pull over to support, 3 reps

Pistols with a 3 second pause, 8 reps

Super rocks

Skill

Movement standards

WOD

3 rounds of:

60 double unders

20 push ups

10 burpees
20 pistols

Day#45 Open Week#1

Warm up & Skill

3x with 3 second pause ARE squats

Behind the neck snatch grip press and hold the extension for 3 seconds

Snatch technique

Partner WOD

12 minute ping pong movements

20m band sprints

10 TTB
2 snatches

Barry's food for Day#1

8:50am
Coffee Black 10 ounces
Water 24 ounces
4 Eggs
Oil 1.5 tablespoon
1 cup Peppers and Onion

1136am
Water
6 Almonds
1 Orange
(Where's the protein?)

127pm
4 oz turkey
12 almonds
1 grapefruit / + apple  
(1 grapefruit is not enough)  I will live

315pm
Tuna canned
Banana  
6 Almonds

610pm dinner

Salad 

Lettuce, tomato,cucumber 

Carrot 

Balsamic- .66 or as close to it

Turkey burger 4oz 

1/2 tbsp guacamole 

Water. 16.9

Barry Day#1

Barry is on a 45 day journey to change his ways of eating pizza, and drinking. Follow Barry for the next 45 days and see how your average Joe measures up.

Today 2/23/15

214.8 pounds

20.1% body fat

Day#44 Open Week#1

Arm must be locked out for safety of shoulder

Warm up  

Handstands 3 hold, for 10 seconds

Inversion to skin the cat, 3 consecutive

Strict TTB, 10 reps

GHD hip and back ext, 10 reps

Pistols, 10 reps

Net climbs, 2 assents 

Skill

HSPU

WOD

Diane

21-15-9

Deadlift
HSPU

Day#43 Open Week#1

Warm up

2 minutes double unders

Lunge complex

Power jumps

Toy soldiers

Broad jumps

GHD sit ups

Back ext

Skill

Techniques on machines

WOD

Max calorie 21 minutes

-7 minutes Ski

-7 minutes row
-7 minutes air bike

Day#42 Motivation

Day#41 TEST Week#10

Warm up & Skill 
Rowing drills
3x
-10 drive
-10 pry
-10 full strokes

Tabata row
WOD
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
24 calorie row

Day#40 TEST Week#10

Warm up

2 minutes double unders

Crab walk 10m

Wall climbs x 3

Close grip OHS

TTR

GHD hip and back ext

P-bar complex 3-2-1

Bucket work 5 each way

Hand stands

Skill

Movement standard

WOD

(G) Test #3

3 x max effort pull ups

Rest as needed

(Score- average of three efforts)

Day#39 TEST Week#10

Warm up

3 minute row

Front rack stretching with bar behind neck

Press overhead and force the extreme

Kipping shoulder stretch

TTR

Good mornings

Close grip OHS

Dips

Skill

Shoulder to overhead

WOD

(W) Test#15

3 minutes max shoulder to overhead
w/65 m/95

(M) Test#16
12 minutes max distance row

Day#38 TEST Week#10

MB warm up

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Movement standards

WOD

CrossFit Open 12.4

12-minute AMRAP of:

150 Wall-Ball Shots, 20# / 14#

90 Double-Unders

30 Muscle-ups

Day#37 TEST Week#10

Partner warm up  

T-jumps

Jump over crawl under

Partner push ups

Partner sit ups

Partner carry

Skill

Movement standards

WOD

(M) Test#5

Max reps double unders 2 minutes

(M) Test#12

3 minutes max calories air bike

(G) Test#6

B2B Tabata squats

Low score