Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Thursday, August 25, 2011

CFC Nutrition Challenge - Week 2, Monday

A new week starts in our challenge with solid results seen and heard from week one. Great job everyone! I'm hearing some very good musings. Don't forget - weeks one and two are the hardest. Lean on each other and you'll be at week 5 before you know what happened! Eat food. And enjoy.

A late late late night getting home from visiting Matt and there was nothing in the fridge to start the day. Off to the 'tune for an omelet!

Day 8:

Breakfast - Gyro Omelet with 1/2 cup grits

Snack - Peach, 4 oz burger

Dinner - 4 oz steak w/4 cups mixed steamed veggies

Snack - Sardines, Apple

Supper - 3 oz pork loin, 1 oz steak over a monster salad - mixed greens, peppers, mushrooms, carrots, tomato, oil



DE Front Squat 12x2 (at 50% of last week's max)

Use Bands or chains in addition as desired.

155 x 6; 165 x 6 - with chains


25 Strict Hang Pull-ups

5 Clean and Jerk (70% 1RM)

20 Strict Hang Pull-ups

4 Clean and Jerk (75% 1RM)

15 Strict Hang Pull-ups

3 Clean and Jerk (80% 1RM)

10 Strict Hang Pull-ups

2 Clean and Jerk (85% 1RM)

5 Strict Hang Pull-ups

1 Clean and Jerk (90% 1RM)

140 lbs, 150 lbs, 160 lbs, 170 lbs, 180 lbs - completed in 15 mins

Power Output (from - 

66.91 watts 
0.09 horsepower 
49.35 ft-lbs/sec

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