Warm Up:
Shoulder Stretches
Squats
Pole Push Press
Band Rows
Band Presses
Core Lift: Push Press
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: Chelsea (Each minute on the minute for 30 minutes)
5-Pull Ups
10-Push Ups
15-Squats
Shoulder Stretches
Squats
Pole Push Press
Band Rows
Band Presses
Core Lift: Push Press
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: Chelsea (Each minute on the minute for 30 minutes)
5-Pull Ups
10-Push Ups
15-Squats
Posts
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9 comments:
Janet's Tues. Food Log
Bk: Prot.shake (1 scoop p.powder,8oz. H2O.
3/4 c cherries
1 cup coffee w/cream/stevia
8oz H20
Snack: none (on the road) 8oz H2O
Lunch: lg salad with turkey, tomatos,cuc.,sunflower seeds etc.
8oz H20
Dinner:
5oz. hamburger
green beans
cup cherries
Snack: 1oz cheese, 1 peach
Julie's food log for tuesday
16 oz water
snack:protein shake(1 scoop protein powder,1/2 cup frozen blueberries, 8oz h2o, 1tsp pb
16 oz h2o
breakfast:1/2 cup cottage cheese,1apple,1tsp of pb,2 turkey sausage links, 4stalks of celery
2-16oz h2o
lunch:omelet(1egg+1egg white,2cups of spinach,1oz of mozz cheese.
1/2 c blueberries,1apple
2-16oz h2o
dinner:(I liked the omelet so much I decided to have it again) omelet with 1egg and 1egg white, 2 cups spinach,1/2 oz of mozz cheese,1/2 of chicken breast, 1/2 cup of mushrooms.salad(2 cups of romaine,1/3 cucumber,1/3 grn pepper,1/2 cup blueberries,4 sprays of balsamic dressing,16 oz of h2o
snack:1string cheese, 1/2 apple,3tablespoons of nuts, 16 oz h2o
Amy's food log. Tues
Meal 1. 1 egg 1 slice bacon. 2oz nuts
Meal 2. 4oz chicken. Veggies
Meal 3. 3oz chicken. 1oz cheese. 1 egg 1 strip bacon. Spinach. 2 tablespoon dressing
Meal 4. 1 cup fruit. String cheese
James' Tuesday Food Log
Meal 1: 2 cups coffee, half/half, stevia, 160z h20, Whole Wheat English Muffin w/ jam
Snack: yoplait whips yogurt, diet coke, 8oz h20
Meal 2: 8oz h20, turkey/Cheddar sandwhich w/ whole wheat, 1 cup grapes
Snack: 1/2 cup cottage cheese, cheesestick, 8oz gatorade, 8oz h20
Snack: Protein Shake--EAS 2 scoops w/ water.
Meal 3: ground turkey casserole (8oz portion), 8oz water
Julie's wed food log
snack:protein shake (1 scoop of protein, 1/2 c blueberries,8 oz h2o, 1tsp of pb,
16 oz h2o
breakfast:1/2 c cottage cheese, 1apple, 2tsp pb, 4 stalks of celery, 1string cheese
lunch: omelet(1egg+1egg white, 1 oz mozz. cheese,2 c spinach, 1/2 c mushroom,1/2 c blueberries
snack:1string cheese, 1/2 c blueberries
Dinner:4oz turkey burger, 1oz mozz cheese, 1c broccoli, salad(2c romaine, 1plum tomato, 1/4 cucumber, 1/2 grn pepper, 4sprays of balmsamic dressing, 1/2 apple
contin:julie's wed food log
I forgot to put in the h2o.
2-16 oz of h2o with each meal,1-16oz h2o with snack-total 8-16oz h2o.
Amy's Wed. food log
Meal 1 Cheese stick 1/4 cup blueberries
Meal 2 2 tablespoons pb + 1 banana
Meal 3 2 cup spinach,4oz chicken,1oz cheese,1 slice bacon,1 egg, 2 tablespoons dressing
Meal 4 3 oz chicken 1 oz cheese
Meal 5 2 tablespoons pb + 1 banana
crossfit
1/2 gallon water
3 diet cokes no 4
James' Wednesday Food Log
Meal 1: 2 cups coffee, half/half, stevia, 160z h20, 4oz chicken breast, scrambled egg
Snack: yoplait whips yogurt, diet coke, 16oz h20
Meal 2: 16oz h20, 4oz turkey/1oz Cheddar, 1 cup grapes
Snack: 1/2 cup cottage cheese, protein bar, 8oz gatorade, 8oz h20
Snack: Protein Shake--EAS 2 scoops w/ water.
Meal 3: Ground Turkey (8oz portion), Peas, Kale, 8oz water
Amy's Friday Food Log
Meal 1 protein shake 1/4 cup blueberries
Meal 2 1 hard boiled egg
Meal 3 2 cups spinach, 2 eggs, 21/2 oz tuna 1oz cheese 1/4 avacado 1 tbs. dressing
Meal 4 2 cups spinach 2oz pork 1oz cheese 1/2 avacado dressing
crossfit
not enough water
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