February 25 workout


February 25 workout

Warm-up Night 2 – 100 Kettlebell Swings

5 rounds of:
50Β Squats
100 Rope jumps

MC gets her chin over the bar for her first kipping pull-up!

MC gets her chin over the bar for her first kipping pull-up!

Want to analyze your daily intake of food? At FitDay.com, you can plug in the food you eat, and it will break it down into percentages for carbs, fat and protein, and also give you a summary of your vitamin and mineral intake.

15 Responses

  1. Pierre

    Congrats again MC!! That’s great!

    Still remember back in August when you could only do jumping pullups in the park!

    That’s a great achievement!

  2. MC

    Thanks guys!!
    Yeah I did jumping pull up for a long time! But I have to say that the band really helped me! Just remember when I started back in January…I was using the blue band!

    Kevin: By rope jump, do you mean single unders?

  3. MC

    Thanks Julie! πŸ™‚

    Kevin- I tried the Fitday.com. I notice that they calculate the percentage with the amount of calorie of each proteine, carb and fat. If the calories does not means anything, how the percentage could be accurate?

  4. Kevin

    Calories mean something…that is what the Zone blocks are based off of.

    Carbs and protein have 4 calories per gram, and fat has 9 calories per gram.

    In the Zone, one block of carbs is 9 grams, protein is 7 grams and fat is 3 grams. If you multiply the calories by the grams, they give you these results…

    27 calories of fat
    28 calories of protein
    36 calories of carbs

    This works out to be 40% carbs, 30% protein and 30% fat.

    Hope that explains it.

  5. Krista

    warm up – no group πŸ™ 100 15# dumbbell swings
    time – 3:30 (unbroken, and lots of funny looks from the boys at CEPS)

    CF Endurance WOD: 8 x 200m (85-90% effort) 1 min rest between
    0:52, 0:47, 0:44, 0:41, 0:42. 0:41, 0:40, 0:41

    CF WOD: 5 rounds for time of 50 squats / 100 skips
    time – 8:59
    (1:36, 1:45, 1:57, 1:56, 1:46)

    Post CF WOD: 45 min spin class
    – i got them to do reverse tabata sprints tonight 10 on : 20 off x 8

    now i’m STARVING! must go eat!

  6. MC

    100 kb swing (1.5 pood)

    Time: 3:26 (PR by 29 sec)

    Shoulder press 1-1-1-1-1-1

    95-105-110-115 (PR by 5#)

    5 rounds of:
    50 squats
    100 skips

    Time: 12:XX

    Those squats were really hard on the legs…it’s been a while since we had those long leg WOD! πŸ™‚

  7. Krista

    i was reading the post and thinking WOW, MC did 1.5 pood and has totally dialed in her shoulder press, holy mac! then it occurred to me that it was pierre.

  8. MC

    I had to do a forced rest day yesterday. I think my arm wasn’t warm enough to do 100 burpees or maybe is the clean of tuesday but I had really painfull chest pain and back pain. Its was painfull each time I was breathing. At first I wasn’t sure if it was a muscular pain or not so it kind of scared me. But today I feel better and convince that is a muscular pain. I still have to take a rest day today (girls night). I’ll be rest and in shape for friday workout!

    Kevin-Thanks for the clarification on the calorie percentage!

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