Warm Up:
Shoulder Stretches
Squats
High Knees
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%
WOD: 1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)
Shoulder Stretches
Squats
High Knees
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%
WOD: 1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)
FIGHT GONE BAD
Posts
.JPG)
4 comments:
Julie's sat. food log
snack1:1/2 chicken breast,1/4 cucumber,3 stalks celery, 1 black coffee, 1-16oz h2o
meal1:1 1/2 chicken breast,salad
1/2 apple,1black coffee, 2-16oz h2o
snack2;1/2 chicken breast,1/2 apple
1-16 oz h2o
meal2:1egg+1egg white, 2turkey sausage links, 1 1/2 apples,2 16 oz h2o
snack3:1/2 turkey sausage, 1/2 apple, 1 black coffee, 2 16 oz h2o
meal3: 1 chicken breast,salad,1 c broccoli,1/2 apple, 2 16 oz h2o
Janet's Sat. FL
brk:1 shake (28g Prot) 1/2 C blueberries, cup coffee-cream/stevia
snack; 1/2 apple,3/4oz cheese
9 almonds
lunch 4 oz. roast beef, 1/2C. cott.cheese, 1/2 apple
dinner: 2 skinless chicken thighs,aparagus, beets with greens
Total H20 112 oz.
activity: FGB
Sun.F Log
Brk:2 eggs,1/2 apple, coffee cream/stevia
snack: 1/2 apple, 2oz cheese, 9 almonds
Lunch: 4 oz. roast beef, 1 C cherries
snack: chicken thigh, 3/4 C grapes
Dinner: 1 pork chop, swiss chard, 1/4 c beets with greens, salad
Total H2O: 84 oz.
Activity: none
No appetite today but managed the above
Activity: none
Amy's Sun Food log
Meal 1. protein shake handfull of blueberries
Meal 2. banana tbls pb
Meal 3. 2oz turkey 2oz cheese 1/2 avocado
Meal4. 1 cup spinach 3oz turkey 1oz cheese 1/2 avacado 1 egg ov
Meal 5 6oz london broil squash
James Smith food log
Sunday:
Meal 1: Protein Shake, 40g protein, 1 banana, 2 tbsp Peanut butter, 16oz h20
Meal 2: 1 egg, 1 cheesestick, 4oz cottage cheese, 16oz h20
Meal 3: 8oz steak, 16oz h20
Meal 4: 1 cheesestick, 3oz mixed nuts, 4oz turkey, 8oz h20
meal 5: Protein shake, 1 banana, 2 tbsp peanut buter, 16oz h20
Post a Comment