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
WOD: 2 Rounds Best Time
1 mi. Run
50 Jump Ropes
50 KTE’s
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
WOD: 2 Rounds Best Time
1 mi. Run
50 Jump Ropes
50 KTE’s
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5 comments:
Joe's Thursday food log:
4am Protein shake
5am WOD
6:45am 2 eggs scrambled, tomatoes, onions and cheddar cheese, 1 apple
9:30am 7oz steak, medium salad with celery, broccoli, onions and cheddar cheese, 2 tbls dressing
12:30pm 8oz blackened grouper, small salad
4:30 1 apple with 2 tbls natural peanut butter, 2 roast beef and swiss cheese rolls, 1 small handful almonds
5:30pm 7oz pork tenderloin, squash, zucchini, onions
Julie's monday food log:
meal1: protein shake(8oz h2o,1 scoop of pp,1/2 c blueberries,1tsp of pb),1-16oz h2o
meal2:1egg+2egg whites,1peach,1/4 c cottage cheese,3 stalks pb,2tsp pb,3-16 oz h2o,1black coffee
meal3:1/2 chicken breast,1/2 peach,1/4 c cottage cheese,4 stalks celery,10 almonds,2-16oz h2o
meal4:protein shake(8oz h2o,1scoop of pp,1/2 c blueberries,)1/2 peach,10 almonds,2-16oz h2o
meal5:4oz turkey burger, 10 grape tomato,1/4 c cottage cheese,2figs,2-16oz h2o
snack tonight:protein shake(8oz h2o,1scoop of pp),1-16oz h2o
crossfit 7:03,bike 6.5 miles
Janet's Mon. FL
6:15AM: be true shake, coffee,stevia,cream, h20
8AM WOD
9:15 1 scoop be true shake
11:00 5 oz turkey, 1/2 peach, h20
2:00 2eggs, 1 1/2tsp mayo,1piece ezechiel bread, celery, h20, 5 stewed prunes
5:00 handful nuts, 3/4oz cheese, celery, h20
7:30 4oz lamb, 1/4 sweet potato, h20
activity: crossfit
Amber 32:14
Joe 31:27 (1500 m row x 2)
Chad 31:54
Amy 32:44
Sara 30:35
Rebecca 33:55
Erika 21:12
Melissa 31:21
Alex 30:08
Kim 31:42
Lynne 27:27
Justin 25:49
Shelley 22:53
Aileen 35:40
Carl 36:25
Efrain 23:24
Lindsay 29:20
Arthur 26:43 (Row 1500 m x 2)
Josh 24:47
Daniel 28:00
Sub Par Equipment aka Station 4 ghetto crossfit. All exercises Rx'd. No A/C.
Food Log:
McDonalds
Gallon of ice cream
Coke 2L straight up
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