Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
Core Lift: Bench Press
10 x 50%, 8 x 60%, 8 x 70%, 6 x 75%, 3 x 80%, 3 x 85%, 1 x 90% 5 x 3 x 95%
WOD: Jackie for Time
1000 m. Row
45 lb. Thrusters 50 reps
Pull Ups 30 reps
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
Core Lift: Bench Press
10 x 50%, 8 x 60%, 8 x 70%, 6 x 75%, 3 x 80%, 3 x 85%, 1 x 90% 5 x 3 x 95%
WOD: Jackie for Time
1000 m. Row
45 lb. Thrusters 50 reps
Pull Ups 30 reps
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6 comments:
Janet's Tues FL
Meal 1: Be True Shake, H20, coffee/cream/stevia
Meal 2: 1 egg, apple, H20
Meal 4: 1 cup cottage cheese, tomatoes, onions,peach, H20
Meal 5: almonds, celery,H20
Meal 6:split pea soup, 4oz turkey breast, H20
Activity: crossfit
Julie's tues food log
snack1:1/2 chicken breast,10 grape tomato,2 black coffee,1-16oz h2o
meal1: 1 1/2 chicken breast, salad,1/4 peach,2 -16 oz h2o
snack2:protein shake(8 oz h2o, 1 scoop pp), 1/4 peach,1-16oz h2o
meal2:protein shake(8 oz h2o, 1 scoop pp,1/2 c blueberries,1 tsp pb,8 stalks celery, 1tbsp pb, 2-16oz h2o
snack3:1/2 chicken breast,8 grape tomato,1black coffee,1-16oz h2o
meal3:1/2 turkey sausage, 3 oz turkey, salad,10 grape tomato,1/4 apple,2-16 oz h2o
activity:crossfit time:?? under 40 min
Joe's Tuesday food log:
4am Protein shake
5am WOD
6:30 4 eggs scrambled with small handful cheddar cheese, 1 apple
Noon Small salad, 2oz Turkey, 2 tbls balsamic vinagrette, handful of almonds, 1 apple
3:30pm 7oz steak, salad with broccoli, celery, 2 tbls balsamic vinagrette
7pm 6oz chicken breast, two small tomatoes (cut and cooked with chicken breast, seasoned well, it was awesome!), 1 block bakers chocolate with two tbls natural peanut butter for desert
I drank at least 1 gallon of water today
The start of a healthy meal.
Meal 1: 3 eggs, 4 slices of bacon and a glass of orange juice.
Meal 2: two bowls of soup- Spicy sausage, russet potatoes, cavolo greens in a creamy broth.
Meal 3: Spaghetti with ground beef.
Snack: About a hand full of celery sticks with a light buttermilk ranch.
Meal 4: Protein Shake.
Indira - Tuesday
Meal1- 2 eggs, spinach
meal2- salad w/ scoop of chicken salad
meal3 - protein drink w/ strawberries and pear
meal4- 4- 5 oz chicken w/ brussel
sprouts and broccoli (steamed and cooked with onions and olive oil)
meal5- 1 chicken breast, salad w/ handful of almonds, grilled zucc,
decaf w/ cream
water - 2-3 L
activity - none
Ellen 10:32
Joe 11:02
Chad 13:11
Amy 15:37
Erika 12:04
Melissa 13:33
Alex 13:17
Kay 18:18 10lb mb
Andrew 9:15 as Rx'ed
Jay 13:00 as Rx'ed
Sam 12:36
Naomi 12:32 20lb mb
Alex 14:30
Glen 17:00
Rich 12:0
Anne Marie 12:40 35lb bb
Hollie 15:00 10lb mb
G 13:09
Justin 9:47
Carl 16:27
Aileen 19:15 35lb bb
Efrain 9:37
Julie 15:01
Indira 13:37
Lindsey 12:16
Lynn H 16:22
Artie 16:30
Matt 13:18
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