April 3rd...Road Runner WOD done!

Awesome work yesterday everyone, you all survived the "Road Runner".  Bring your shirts in, cause you just earned #4 on the sleeve.  You all did amazing on the running laps, I even think a couple of you surprised yourself!  Crystal made a great point, about how far each of your fitness levels have come. Remember not too long ago in February, we did the 100 Burpee Challenge, times ranged from 15-25mins. Well, yesterday you did 10 pull ups, 80 laps running (almost a mile, 20 laps short) and 100 BURPEES, times ranged from 20-30mins.  Almost in the same time period but double the work out! That's pretty FREAK'N AWESOME PEOPLE!! So sometimes the scale doesn't always agree with you, but look how far you have come in 3 months!!! being stronger and healthier is more important!!! 

       YOU ROCKED IT!

                          

 Here it is...The Road Runner...brought to you by Mel ;)

     So some of you started with the Burpee...

           Some started with the run...

                    Some the pull up...no line up here! hmmm I wonder why?

 Then I noticed a few of you doing the "Burpee prayer", some standing, hands over their head, others on their knees.  Maybe hoping someone would answer your call and erase some Burpees off the board!

 I won't name, names but a few of you got lost where you were on the board...a couple extra reps never hurt anybody!

Then at the end, you begged me for "just one more" set of laps, I said no, no you've already worked so hard! NOT, what I really said was" move it people, this is a sprint run, not a Sunday walk!" 

Food diary

7am- coffee w.tsp crm, 1 shot sugar free syrup(1 shot of yummy chemicals) 

7:30am- 2 power balls

8:30am- 2 eggs, scrambled w. spinach, potatoes(last nights dinner) and    tomatoes, 1 tsp reduced fat goat cheese.(strong in flavour, goes a long way)

11am- Beet salad (will post recipe tomorrow),1/4 cup Greek yogurt, 5 strawberries, 1 oatmeal raisin cookie, had to sample...make sure they were for consumption!
1:10pm- 1 piece Lara Bar (will post recipe tomorrow)
3:30pm- 1 piece turkey, ham, cheese, 1/2 w/w slice of BREAD! arrr...have to say after 20mins. of eating the sandwhich, got a gut ache, lesson learned!
3:45- coffee.
6:30pm- turkey burger, spinach salad, 1/2 avocado, 1/4 potatoes, tsp. dressing.
8pm- apple
10pm-turkey burger, small piece Lara bar.

will update later...