Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches
W.O.D.:
6 rounds for time of:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches
W.O.D.:
6 rounds for time of:
Run 400 meters
25 Burpees Set up under a bar that is one foot above your reach for the burpees.
Jump and touch the bar for each burpee rep.
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7 comments:
Julie's mon food log:
snack1:1/2 chicken breast,10 grape tomato,2 black coffee,1-16ozh2o
meal1;1 1/2 chicken breast,1/2 c broccoli,salad,1/4 peach,1decaf tea,2-160z h2o
snack2:protein shake(1scoop pp,8 oz h2o,)1/4 peach,1-16 oz h2o
meal2:1/2 chicken breast(I would have had more,but I didn't have anymore cooked)1/2 c cottage cheese,1 apple,1 1/2 tbsp pb,2-16oz h2o
snack3:protein shake(1scoop of pp, 8 oz h2o)1-16 oz h2o
meal3:6 oz beef,salad,1/2 c broccoli,2-16oz h2o
activity:crossfit
Joe's Monday food log:
5a WOD
6:30a 4 boiled eggs 1 green apple
10a 6 oz baked chicken, mix green salad (two tblsp balsamic vinaigrette) 6 strawberries
12:30p 7 oz sirloin, green beans and broccoli
4p 1 handful of almonds
6p 5 oz london broil, asparagus and salad (lettuce, tomatoes, celery, two tblsp balsamic vinaigrette
a bunch of water all day. I didn't keep track
I weighed in today at 285lbs with 42% body fat.
Amys Monday food log
Meal 1 protein shake pb blueberries
Meal 2 3oz steak 8 nuts peppers
Meal 3 6oz chick and steak mix 2 cups spinach peppers onion salsa
Meal 4 6oz turkey 1 oz cheese
Snack apple
Janet's Mon. FL
meal 1: Be True shake, H20
meal 2: almonds (10), nectarine,H20
meal 3: large salad with chicken,egg,tomato, cheese,ice tea, H20
meal 4: 1/2apple with 3/4oz cheese,H20
meal 5: 4oz steak, cup greenbeans,H20
activity: crossfit
Indira - MONDAY
Meal 1- 4 shrimp w/ vegetables,
1/2 baked sweet potato decaf w/ cream
meal 2 - 5-6 s/berries, salad w/ cucumber and balsamic dressing, 3oz chicken
meal4- 3 1/2 oz steak, veg
meal5- fish, potatoes, salad w/ cucumber and tomatoes
water - 3L
crossfit
Nice job Joe. Great first day menu. Your off to a good start. Keep it up!
Amy 40:55
Alex 23:30
Erika 20:52
Mike 21:18
Jason 25:45
Lynn 34:08
Justin 24:53
Janet 31:45 mod
Efrain 23:39
Julie 30:13
Daniel 27:10
Josh 25:20
Spencer 20:30
Jay 21:27
Beth 29:18
Anne Marie 25:18
Lindsey 26:38
Verella 39:08 (1 extra round)
Rob 27:08
Rich 25:30
Rhonda 46:30
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