Warm Up:
Shoulder Stretches
Figure 4’s + Run x 2
Lunges
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
60 Sit-Ups
1-Lap Around Bldg.
60 KTE’s
Row 500 m.
60 Sec. Planks (Hands on MB)
2-Laps Around Bldg.
30 Each Side Seated MB Trunk Rotations
60 Jump Ropes or 30 Double Unders
Shoulder Stretches
Figure 4’s + Run x 2
Lunges
Lat. Lunge Stretch
Leg/Hip/Calf/ Stretches
WOD: 2 Rounds best time
60 Sit-Ups
1-Lap Around Bldg.
60 KTE’s
Row 500 m.
60 Sec. Planks (Hands on MB)
2-Laps Around Bldg.
30 Each Side Seated MB Trunk Rotations
60 Jump Ropes or 30 Double Unders
Posts
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11 comments:
Julie's Monday food log
snack1:1/2 chicken breast,1c grape tomato,1 stalk of celery,2black coffee, 16ozh2o
meal1:1 1/2 chicken breasr, 1salad, 1c broccoli, 1/2 apple, 2 16 oz h2o
snack2:1/2 chicken breast,1/2 apple,1-16 oz h2o
meal2:rotein shake(1 scoop of protein powder, 1/2c blueberries,8oz h2o, 1apple,2 turkey sausage links 2-16oz h2o
snack3:1/2 turkey sausage,1black coffee, 2 16oz h2o
meal3: 1 stuffed grn pepper(4oz of 9% hamburger),1/2c homemade salsa, salad 2-16 oz h2o
Indira - Mon 8/31
1st meal - grilled chicken with
cooked veg in olive oil
2nd meal - grilled chicken w/
1/2 cucumber
3rd meal - 1 slice pineapple, 1/2 pear, handful grapes w/ almonds,
4-5 rasins. De caf w/ half & half
(this was 'before' my conversation w/ Danny - 'now I know..never again w/out meat)
4th meal - grilled grouper w/ salad
w/ balsamic vinegar and oil, grilled zucc., 1 italian sausage,
'tea' (as in 'no'wine)
Amy's Monday Food Log
Meal 1 1tbls bp one banana
Meal 2 3oz turkey 1oz cheese
Meal 3 1cup spinach 4oz London Broil 1 egg 1/4 avocado 1oz cheese ov
Meal 4 2 sirloin patties 2oz cheese 1 tbls katsup
Meal 5 tbls bp
crossfit
80 0z h20 4 diet cokes
Janet Mon FL
bk: 28 gm protein shake, 1/2apple cup coffee/stevia/cream
snack:1 h.boiled egg, 9 almonds,1/apple
lunch: large salad,fresh berries,pecans, goat cheese and 1 chicen breast
snack: 3/4 oz. c. cheese, c.cherries
dinner: 2 chicken thighs, grapes
Total prot. 93 gm (about)
Total H20 86 oz.
question: what is the proper amt of protein a day for a woman?
Meal 1: 3 eggs, 4oz bacon, 1 banana, 16 oz h20
Meal 2: 6oz steak, 16oz h20
Meal 3: 6oz pork, 3 cups salad w/ tomatoes & carrots, 16oz h20
Meal 4: 6oz turkey, 16oz h20
Meal 5: 6oz burger, 1 sweet potato, 16oz h20
Meal 6: 2 scoops protein powder 27g, 16oz h20
Nelson comments: I don't know where all the cheese and peanut butter is coming from, but it needs to stop. 5 spoon fulls of peanut butter is not a meal Amy. You need to get fat from a meat source the best one is beef. Turkey isn't the magic food that people seem to think it is nor is chicken. Eat meat, fruit, vegetables, and some seeds/nuts (as supplements) I wanted to add up your blocks and amounts but the amount that you guys use is scattered at best. Amy you are not eating enough, you are providing your body with little to no nutrition change it today, change it now. Also things like katsup, alcohol, and soda keep popping up. This is a 10 week weight loss contest ask yourself if you are really so dependent on such things that you can't do without them for 10 weeks? It seems like one would need to evaluate what has control of them and their lives. There is no reason to eat or drink such things ESPECIALLY if you have trouble controlling the amount you consume. Also the protein shakes that you are buying are full of sweeteners and little protein. Go to trueprotein.com buy that and drink that if all else fails. Put eggs in it with fruit and put it in a blender mix it up and drink it. STOP BUYING protein at GNC its garbage. I'm tired of reading the same things and I know Danny is as well. If you ask our advise follow it, or stop wasting our time.
Coach-Jeremy B:
Back Squats 83% of 1rm:
5 x 135 lb.
5 x 135 lb
5 x 155 lb
3 x 185 lb
2 x 235 lb
3 x 7 x 240 lb
Front Squats:
5 x 145 lb
5 x 165 lb
3 x 185 lb
1 x 235 lb
1 x 245 lb
1 x 255 lb
1 x 265 lb
Yoke Carry:
140 lbs 20 yrds
190 lbs 20 yrds
240 lbs 20 yrds
290 lbs 20 yrds
310 lbs 20 yrds
Coach Jeremy B. Food:
6am-4 eggs 1/2 cup oat meal, 1/2 cup whole organic milk, 1 banana. 16 oz water.
9am: 4 oz. Turkey, 4 oz. colby cheese., water 16 oz.
12pm: Be True Protein Shake 16 oz., water 16 oz.
1pm: Energy Drink + 16 oz. water.
3pm: 8 oz. Steak, 2 Cups Green Beans, water 16 oz.
7pm: tonight I'll have 8 oz. Steak, 2 cups Green Beans, 4oz. Sweet Potato, 16 oz. water
Best Times:
Chad 51:00
Sarah 42:28
Rebecca 43:54
Amy 45:58
Amber 46:37
Joe 53:09
Melissa 43:06
Kay 48:14
Janet 43:14*
Stu 39:02
Tenya 46:17*
Julie 37:13
Efrain 34:51
Lindsey 39:50
Verella 44:00*
Mehmet 31:48
Jeremy 31:52
Erika 32:02
Ben 35:12
Serina 35:37
Lisa 45:52
Glen 38:22
James 51:16
Endira 51:16*
Claudine 51:38*
Nelson 38:16
* = modified
Wow Nelson I just read your comments, I get it now!!!!!! Beef ok no peanut butter or cheese! I am trying very hard and thought I was doing pretty good. I will start again in the morning! Amy
Indira- Tuesday
meal 1 - 2 eggs cooked w/ Pam spray,veg.
meal 2- 3oz of chicken, 1 apple
meal3- turkey burger homemade from
fround turkey w/ mustard and balsamic vin and oil dressing
meal 4 - 4 grilled shrimp, steamed broccoli, 1/4 - 1/2 baked potato
4 liters of water
crossfit workout
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