crossfit two

21 Kettlebell swings with 16k
12 pull ups
3 x 400ms x 3
Total time = 15.53

5.10am skimmed milk protein
9am muesli, yoghurt, 1/2 banana and carton of strawberries
12pm fritata, 2 pieces of rye and wheat bread with light flora

Monday

5.10am Whey protein and skimmed milk shake
8.30am Porridge with skimmed milk/banana. I piece of toast.
11.45am - 3 ryvita with cottage cheese. 1 pear. 2 slices of melon.
1 skimmed cappucinno
12.30 quinoa and lentil salad with poached egg. 1 granny smith apple. 1 herbal tea. Yoghurt with honey.
4.30pm Coffee from Maroccos. Orange.
5.30pm 2 x rye bread with jam. Apple
9pm fritata with watercress and rocket salad. yoghurt with melon.



Training
CrossFit base line = 500m sprints x 3
40 squats
30 sit ups
20 pull ups x 3
= 19.54mins

Beach footie
36mins

Felt tired and flat before Crossfit which perked me up.

Sunday 19th August

Volleyball tournament

Breakfast: Porridge with yogurt and strawberries. Slice of homemade banana bread.

Saturday 16th August

Volleyball tournament

Porridge with yoghurt and berries
2 apples. 1 banana
Salad with chickpeas, cottage cheese and egg. 2 ryvita
BBQ veggie parcel with halloumi cheese, 1 fish kebab, 1 roll. 2 Cobras.
Scrambled egg with cottage cheese with Ryvita. One piece of toast with ham and butter.
1 piece of dark chocolate.

Tuesday 12th August

Camp Pendleton
5 times through 21.24 with 12kg kettlebell. first two rounds full press ups. Last three half press ups

Monday 11th August

Training: Hannah 250