incentive

3 mile warmup on trainer spinning around 90 cadence in an easier gear. then into the hard gear for a 12 minute tt. Covered 2.67 miles.

cf wod - "brenton"
5 rounds of
100 ft bear crawl
100 ft broad jumps
After every 5 jumps do 3 burpees. Wear a 20lb vest.
time - 23:04

The burpees with a 20 lb weight vest on are the best incentive to either lose weight or not gain weight as they are tough. Our gym is 50 feet across so I went down, turned around and came back. Every round it took me 20 jumps to covered the distance so it was also 12 burpees each round. As your legs fatigue it is hard to keep going for distance on the jumps. The bear crawling isn't too bad but by the last round i was ready to be done with it.

meal 1 - 2 scoops vega wfo w/coconut water
meal 2 & 3 - 1 slice vegan pizza & soysage
meal 4 - clif builder bar
meal 5 - steamed broccoli & carrots and avocado carmelized onion hummus, peanut butter