srossca's Journal, 03 Nov 18

My cast was removed yesterday & it did weigh 3 pounds based on prior weight.


I need to check the body weight later this week. Overall good, but need to be cautious.


Great WOD!!


Warmup-18 Minutes on Assault Bike w/interval speed - 35 sec rest/:25 Speed, Burned 225 Cals


Strength:

• Barbell RDL (Russian Deadlift) 8 x 6 x 4 x 4 x 4
• Bench Press DB 3 x 10
• Tricep DB Press 3 x 10


Conditioning:


• MB Wall Ball Each side 4 x 10
• MB Slam to Shoulder 4 x 10
• Body Weight Squats 4 x 10
• KB Arm Curls 4 x 10


Finish: Assault Bike :30secs on, off - 15x Hand Release Pushups (5 Rounds)



Total Burn- 815 Cals



Time to find a good Energy Meal!!

77.6 kg Lost so far: 10.0 kg.    Still to go: 1.4 kg.    Diet followed: Reasonably Well.

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2186 kcal

Fat: 73.20g | Prot: 139.06g | Carbs: 245.02g.   Breakfast: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana. Lunch: Colby Jack Cheese, Dry or Hard Salami, Snyder's of Hanover Mini Pretzels, Signature Cafe Chicken Enchilada Soup. Dinner: Apples , Cooked Asparagus (from Fresh), Simply Potatoes Mashed Sweet Potatoes, Coleslaw , Chicken Breast. Snacks/Other: Dried Prune, Grapes, Kellogg's Special K Protein Plus Cereal, Kraft Wheat Thins Original. more...

1535 kcal

Exercise: Crossfit - 1 hour and 28 minutes, Apple Health - 22 hours and 32 minutes. more...