Preparing for Iron Fitness Games

Thursday December 20th 2013

Today was great, we showed up to Urban WarFit 

planning on "running through" the Iron Fitness Games Events

Instead of a run through, Rob had us do the entire workout full out

It was fun though, and I am glad we did it

We went heavier than the prescribed weights

I am excited for this one!

Individual Rx Women

Event 1

4:00 AMRAP

30m OH Yoke Carry 155lbs

15 Burpees

2:00 REST

Event 2

4:00 AMRAP

20m Sled Push 145lbs

20m Keg Carry 125lbs

2:00 REST

Event 3

2:00 AMRAP

1 Axle Ground to Shoulder 95lbs

1 Axle Shoulder to Overhead 95lbs

Event 4

10:00 AMRAP Progressive Atlas Stone Load Ladder

Every 1:00 for 10:00

10 KB Swings 53lbs

1 Stone Load to 48"

Athletes will begin each minute with KB swings. After completion of 10 reps, athletes will have remaining time within that minute to load a progressively heavier atlas stone to a 48" platform. If athletes miss the stone load, additional KB swings within that minute will be scored as a tiebreaker and then the athlete is done with the ladder. When athletes exit the ladder, he or she will immediately be taken to the Floater Event.

Approximate Stone Weights

Women - starting below 100 up to low 200 with 10-20 lb. jumps

Floater Event

Announced Day of Contest

Final Event

Top 5 Rx Men

Top 5 Rx Women

Nutrition

I followed my diet pretty close today with an exception of 12 extra almonds. No pics today. 

Meal #1

1/2 cup ezekiel cereal

1/4 blueberries

25 grams protein

Meal #2

1 egg

3 whites

1 cup broccoli

Meal #3

4oz chicken

2 cups spinach (measured uncooked)

1 cup broccoli

Meal #4

25 grams protein

10 almonds

Meal #5

4oz tilapia

2 cups spinach

Meal #6

25 grams protein