Day 3 – November 20th 2013

Food of the day!

Morning (10:30AM): 1 Potato and Egg Burrito from Tacos.com (Bit Heavy)

Afternoon (1:30PM): Schlotsky’s Fiesta Chicken Medium

Pre-evening (5:00PM): 1 Cup of Mix Cereal with 2% Milk

Night (9:00PM): 2 McDonald’s Chicken McWraps

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After two days of heavy workout and sore muscles, it was close to impossible for me to get up in the morning, go to work, come back and workout. But then I realized, I will miss the workout section of today’s blog.

I am pretty sure no one will be reading this blog, but its giving me motivation to go workout for this sole reason!

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Cross-fit Workout of the day!

A. Snatch 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90%  – 5 X (45lbs bar + 5 lbs on each side), 3 X (45lbs bar + 10 lbs on each side), 3 X ( 45lbs bar + 15 lbs on each side)

Snatch Tip: Slow speed from bottom to knees and fast speed from Knees to finish

B. C&J (Clean and Jerk) 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90% – 3 X (45lbs bar + 10 lbs on each side), 3 X (45lbs bar + 15 lbs on each side), 3 X (45lbs bar + 25 lbs on each side), 2 X (45 lbs bar + 30 lbs on each side)

Still confused with the percentage reps, so started with light weight and judgement. Will follow this after few weeks!

PLUS

8 minutes: 30s for C1 and 30s for C2 with 20s of workout and 10s rest.
This is called as Tabata Mash Up

C1. Wall Ball – 20s / 10s Rest (used 10lbs)
C2. KB (Kettle Bell) Swing – 20s / 10s Rest (used 35lbs)

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