Warm Up:
Squats
Lat. Lunge Stretch
High Knees
Butt Kicks
Frankensteins
Squats
Lat. Lunge Stretch
High Knees
Butt Kicks
Frankensteins
Light Jog
Fast run
WOD: 4 Back lot Sprints Best Time
Sprint back parking lot then light jog around front of bldg. as recovery. When you return to the back parking lot perform another sprint and repeat recovery lap.
WOD: 4 Back lot Sprints Best Time
Sprint back parking lot then light jog around front of bldg. as recovery. When you return to the back parking lot perform another sprint and repeat recovery lap.
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Julie's Monday food log
16 oz h2o
snack before workout: protein shake
(1 scoop of protein powder, 1/2 cup frozen blueberries,8oz water.
2-16oz h2o
breakfast:1/2 cup cottage cheese
1 apple, 2 sausage links, 4 stalks celery 2 tablespoons of pb
2-16oz h2o
lunch: 1/2 cup cottage cheese, 1 apple, 1 string cheese, 4 stalks of celery, 3 tablespoons of nuts
1-16oz h2o
snack:1 protein shake (same as above, but with 1 teaspoon of pb)
2-16oz h2o
Dinner:4oz turkey burger,1oz mozz.cheese. salad (3cups of romaine lettuce,1/4 cucumber,1/2 green pepper,1 roma tomato,balsamic spray dressing.Fruit compote(1/2 peach, 1/4 cup blueberries,1/4 cup raspberries,1 tablespoon of cottage cheese.
1-16oz h2o
Janet's Mon. food log
break: 1/2 cup cott. cheese, 1/2 cup pineapple, 1 coffee with cream
16oz H20
snack: med. apple with 1 oz ched. cheese
16oz. H20
lunch: 5 oz. tuna with 1tsp. mayo stuffed in lg. tomato 1/2 cup grapes
8oz.H2O
snack: cup of cherries
dinner: 1/2 cornish hen, asparagus,greenbeans and 1/4 baked sweet potato, 1 tsp.butter
16oz.H20
activity: crossfit,15 min.evening walk
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