CrossFit South Rockland

Tuesday, March 31, 2015

Barry Day#33



I am still not back to feeling myself.

Monday – 8am
2 eggs which 2 less then I should have had
1 banana
12 almonds


Lunch -  12 noon
2 oz turkey
4 oz grilled chicken
2 tbsp avocado
1 grapefruit


Snack   3:30pm
3 oz shrimp
1 tbsp avocado
1 ½ cups of tomato’s (better choice here)


Dinner – (time & how much?)
I made and attempt to eat
Tuna and yellow tail sashimi
Didn’t go over very well after not feeling great..
Small Salad
Cucumbers, celery, tomato’s,  
Inion,
2 walnuts


60 oz of water..

We will see what 3-31 brings 
As I am finally starting to feel better.

Tuesday Week#2 Volume


Warm up & Skill
Rowing drills #3

2 minutes light rowing

3x
-10 drive
-10 pry
-10 full strokes

Tabata row

WOD
Complete the following:
50 burpees
1K row
50 burpees

Monday, March 30, 2015

Barry Day #31 & 32



Saturday 
Breakfast 8am
4 eggs 
1.32  olive oil 
Grapefruit


Snack  1130
2 oz turkey
1tbsp avocado
6 Almonds


Lunch  2pm
4 oz turkey 
2 tbps avocado 
2 oranges 


Snack   5pm
2  0z turkey burger 
1 tbsp avocado
6 almonds


60 oz of water

That was it. I was not feeling well.
I had temperature and I threw up all the Paleo meals I had for the last three weeks…

Sunday-  

soup at noon.
I had a banana at 4pm
I drank water as much as I could.
This was it.  

Monday Week#2 Volume

This is the middle of a workout



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Download: Low SD HD


WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Boys use 45 lb.
Girls use 35 lb.