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
KB or Sand Bag Carry Around Bldg.
10-GHD Sit Ups
50 Jump Ropes or 25 Double Unders
10-KB Windmills (each side)
500 m. Row
Monday, September 28, 2009
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4 comments:
Julie's mon log:
meal1:1/2 chicken breast,1/3 cucmber slices,4 grape tomato,2 black coffee,1-16 oz h2o
meal2:1 chicken breast,salad,1/2 peach,2-16 oz h2o
meal3:2 protein cookies,1-16oz h2o
meal4:protein shake(8oz h2o,1scoop pp)2-16oz h2o
meal5:protein shake(8oz h2o,1scoop pp,)1/2 peach,1black coffee,2-16oz h2o
meal6:1egg+1egg white,salad,4 stalks celery,1/4 c cottage cheese,2tsp pb,1/2 apple,1black coffee,2-16oz h2o
activity:crossfit
Joe's Monday food log:
4am Protein shake
5am WOD
7:30a Gladiator smoothie
12:30p 9 oz sliced roast beef, turkey and baby swiss wraps, 2 apples, 3 tbls natural peanut butter
6p 7 oz steak, steamed broccoli and green beans
Janet's Mon FL
7:00 Be True Shake,coffee, cream/stevia,H2o
10:30 2 boiled egges, 1 cup grapes,H20
12:00 5 oz tuna, 1/2 cup raspberries, H20
3:00 1 oz cheese, celery, 10 almonds, H20
6:30 3 oz pork loin, 2oz.ground sirloin, 1 cup brocoli, H20
activity: crossfit
H20: 100 + oz.
Joe 18:40
Chad 21:35
Amber 20:20
Amy 19:45
Lynn 18:43
Erika 15:45
Melissa 17:26
Kim 18:36
Carl 23:17
Carmen 19:45
Shelly 15:10
Justin 20:40
Janet 20:36
Julie 18"03
Efrain 15:57
Josh 13:18
Daniel 16:22
Art 19:50
Indira 19:40
Lindsey 15:30
Varella 18:27
Philip 22:07
Rhonda 20:30
Rich 20:40
Claudine 25:45
Naomi 19:45
Jay 16:16
Glen 20:15
Anne Marie 19:26
Beth22:25
Lisa 19:35
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