BOOT CAMP
Partners Training:
1 min. of work, 20 sec. rest 2 rounds
KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
Band Rows + Push Ups (Same as above partner pattern)
MB Slams + MB Rotational Slams (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above partner pattern)
Lateral Hop over Jump Rope + Forward/Backward Hop Over Jump Rope
(Same as above partner pattern)
Partners Training:
1 min. of work, 20 sec. rest 2 rounds
KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
Band Rows + Push Ups (Same as above partner pattern)
MB Slams + MB Rotational Slams (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above partner pattern)
Lateral Hop over Jump Rope + Forward/Backward Hop Over Jump Rope
(Same as above partner pattern)
Posts
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Julie's food log for friday
snack1:protein shake,16 oz h2o
meal1:1egg+2egg whites,1/4 c cottage cheese,1peach,2-16 oz h2o
snack2:1/2 apple, 2turkey sausage links,2 -16oz h2o
meal2:7% hamburger, 2 saucer peaches and 1 pluot(cross between a plum and apricot),2-16oz h2o
meal3:chicken breast, a huge salad
2-16oz h2o
snack tonight;1/2 chicken breast, 1saucer peach,1-16 oz h2o
crossfit
meal 1 - e eggs, 1 oz potato, broccoli 1- 2 oz, decaf w/3 tsp half&half,
meal2- 3 grilled shrimp, pineapple, grapes
meal3 - 3oz grilled chicken, small salad, balsamic dressing
meal4-4oz homemade turkey pattie,
salad w/ dressing, 1/2 peach
2 1/2 L water
crossfit
Forgot to say who-
Indira- Friday
Janet's Friday F.L
meal 1: protein shake with 1/2 C blueberries, coffee with cream/stevia, H20
meal 2: egg,oz cheese, apple, H20
meal 3: chicken thigh, cup grapes, H20
snack: handful almonds, 1/2C pineapple
meal 4:about 4-5 oz potroast,brocoli tsp.butter,1/2 ear of corn,H20
Total H20 94 oz
Activity: crossfit
Amys Fri food log
Same as thurs but added 3oz of beef to meal 3
Joe's Friday food log:
6am WOD
32oz coffee, cream and sugar
9am 20oz Coke and bag of potato chips
11am Mexican omelet, fried potatoes, three glasses of sweet tea
8pm Large antipasto salad and three beers
Disclaimer: My diet sucks. I know it and you should know it as well.
Coach Danny's training
Saturday squat deadlift assistance
box squat
145 x 5 x 2
195 x 5 x 2
235 x 5
295 x 5
345 x 5
395 x 2
415 x 3 x 2 sets
Partial deadlift ( pull to knees )
no warm up
365 x 5
415 x 4 x 3 sets
front squats
145 x 8
195 x 8 x 3 sets
all weights felt easy today. good training day!!!
Coach- Jeremy Friday Food:
4:30am 4 whole organic eggs, 1/2 cup cooked oatmeal, 1/2 cup organic whole milk, 16 oz. Water
9:00am Be True Protein Shake, 16 oz water
12:00pm 6 oz. Steak, 2 cups Green Beans, 16 oz. water
3:30pm 6 oz Steak, 16 oz. water
4:40pm Energy Drink (This is my last one. NO MORE)
Work Out:
Deadlift: 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 5 x 5,
Cleans: 95 x 10, 115 x 3 x 5,
Suno Deeadlift High Pull: 115 x 3 x 5,
Snatch Grip Hang High Pulls: 115 x 3 x 5
6:00pm True Protein Shake, 16 0z. water,
7:30pm Smoothie King Shake
Coach- Jeremy Food Saturday:
7:00am 4 whole organic eggs, 1/2 cup cooked oatmeal, 1/2 cup whole organic milk, 16 0z. water,
10:00am 4 oz. Turkey, 2 oz. Colby cheese
Workout:
Bench Press: 135 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 3, 285 x 5 x 5,
Rack Floor Lockout Presses with Fat Bar:120 x 6, 170 x 6, 200 x 5, 220 x 5,
Incline Dumbbell Press: 80 x 5, 85 x 5, 90 x 5, 95 x 5, 100 x 5
12:00pm My big cheat meal for the week: Chili's Chicken Quesadillas, 20 oz Coke, chips and salsa,
5:00pm Smoothie King Shake
7:30pm 4 oz. steak, 2 cups green beans
Food Fri
720am 2 eggs 3 strips of bacon
12pm .8lb of turkey handfull of pecans 1 golden del apple
workout
deadlift 205x10 245x8 265x6 305x5 335 3x4 wod 10-Box Jumps 10- each arm 50lb KB MMA Rows 10-Burpess 10-Ring Rows 5:55
3pm .5lb of LLB 2 strips of bacon 3.5oz spinach 2 tbl organic bal. vin. dressing
5pm usual protein shake
work
1030 2 eggs 3 bacon
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