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
Lat. Lunge Stretch
WOD: 1 min. work, 20 sec. rest, 4 Rounds each
Complete all 4 rounds for one exercise before moving to the next exercise.
Sit Ups
Leg Raises
Planks – Hands on MB
KTE’s
MB Trunk Rotations
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
Lat. Lunge Stretch
WOD: 1 min. work, 20 sec. rest, 4 Rounds each
Complete all 4 rounds for one exercise before moving to the next exercise.
Sit Ups
Leg Raises
Planks – Hands on MB
KTE’s
MB Trunk Rotations
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4 comments:
Julie's monday food log
snack1:protein shake(8oz h2o,1/2 c blueberries, 1scoop pp,1tsp pb, 16 oz h2o
meal1:1 1/2 chicken breast, 1 large salad,1/2 peach,
2-16oz h2o
meal2:1/2 chicken breast, 1/2 c cottage cheese,2T sunflower seeds,1 peach, 3-16 oz h2o
meal3:6oz New york strip steak,cole slaw(2 cups cabbage, 1/2 apple,2 stalks celery,1/2 grn pepper,2T lemon juice,2T omega 3 oil,2tsp mustard, 2-16oz h2o
snack tonight:protein shake
crossfit and bike 6 miles
Amys mon food log
Meal 1 protein shake 1 tsp pb
Meal 2 4oz london broil spinach egg other mixed veggies ov
Meal 3 4 oz roast beef squash
Meal 4 same as meal 4
Meal 5 apple string cheese nuts
Janet's Sun Food Log
meal 1: prot shake
meal 2: apple, 3/4oz cheese H20
meal 3: egg, grapes h20
meal 4: 4 lg shrimp, 3-4 oz. rare steak, avacado and tomato, 1/2 ear corn. h20
meal 5: cheese stick, grapes
activity: 0
Mon. FL
meal 1: 2 eggs, 2bacon,apple,H20
meal 2: 3/4 oz cheese, grapes H20
meal 3: 1 cup cottage cheese, tomato& onion salad, H20
Meal 4: fish, asparagus, tossed salad with avacado, H20
activity 2mile walk/run
Coach- Jeremy Food:
4:00am 5 Whole Organic Eggs, 1 1/2 cups cooked oatmeal, 1 banana,
16 0z. water,
8:00am 4 oz. Turkey, 2 oz. Colby Cheese, 16 oz. water
10:00am 6 oz. Chicken & Steak, 2 cups green beans and green peppers, 16 oz. water,
12:00pm Energy Drink (I know shame on me)
Workout: Complete in Best Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Row 200 m.
Lunges (each leg)
Pull Ups
GHD Sit Ups
Row 200 m.
Box Step Ups (each leg)
Push Ups
GHD Hypers
Jeremy: Completed in 51:00
Nelson: Completed in 41:42
1:30 pm Be True Protein Shake, 16 oz. Water,
3:30 pm: 6 oz. Chicken, 2 cups green beans and green peppers, 2 oz. Colby Cheese, 16 oz. water
7:oo pm 6 oz. Steak, 2 cups mixed vegies, 16 oz, water
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