Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations
Core Lift: Press
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%
WOD: Partner Training
100 - MB Chest Passes (50 each person)
100 - MB Rotational Passes (50 each person)
50 - Bench Dips (partner holds feet of person doing dips off the ground)
50 - Partner Wheel Barrow Push Ups (partner holds feet of person doing push-ups off the ground)
Tuesday, September 29, 2009
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8 comments:
Julie's tues food log:
meal1:1/2 chicken breast,1/4 cucumber,1/2 roma tomato,1black coffee,1-16oz h2o
meal2:1 1/2 chicken breast,salad,1/2 peach,1 black coffee,2-16oz h2o
cucumber slices
meal3:protein shake(8oz h2o,1scoop pp)1/2 peach, 1-16oz h2o
meal4:protein shake(8oz h2o,1scoop pp)5 celery sticks,1tbsp pb,2-16oz h2o
meal5:protein shake(8oz h2o,1acoop pp, 1/4 c blueberries)1black coffee,1-16oz h2o
meal6:4oz turkey burger,2oz beef,salad,1/2 apple,2-16oz h2o
crossfit:18:22
Amy's Tues Food log:
Meal 1: Protein shake 1 tsp.pb 1 handfull blueberries
Meal 2: 4oz chicken 8 almonds
Meal 3: 2 cups spinach 6 oz chicken 1 egg OV
Meal 4: 8 almonds 1oz cheese apple
Meal 5: 4oz chicken small salad 1/4 orange
almost 1 gallon water (hope to finish tonight) crossfit
Amy, I don't know how to explain it more clearly that eating just some nuts and cheese DO NOT make up a meal!
Joe's Tuesday food log:
4:30am Protein shake
5am WOD
7am 4 boiled eggs, 1 cup mixed fruit
11am 6oz broiled chicken breast, medium salad, 2 tbls raspberry vinaigrette dressing
1pm 7oz steak, green beans, broccoli
5pm 7 oz pork tenderloin, 1 cup squash, zucchini and onions, 10 black olives
Indira - Tuesday
meal1- grilled fish, salad
meal2- protein shake w/ s/berries
handful almonds, decaf w/cream
meal3- 2 whole eggs and 1 egg white, 1/2 cup brown rice, cooked kale, 1 mango
meal4-protien shake w/ mango
almonds and rasins
meal5-grilled chicken breast,brussel sprouts and broccoli,
balsamic and oil dressing
(got that I ate too much fruit today and need more meat versus protien shake)
water - 1-2 L
Janet's Tues FL
7:00 Be true shake with 1 tbs.Pb, coffee/cream/stevia
9:45 2 eggs,2 bacon, 5 prunes 1 slice Ezekiel bread, H20
12:15 2 oz ham /1oz cheese rollup, 3 oz ground sirloin, apple,H20
3:00 10 almonds, 1 cup cottage ch.
handful raspberries,H20
7:00 4 oz chuck roast, carrots, 1/2 small baked potato,H20
9:00 1 scoop be true shake
H20: 100+oz
activity: crossfit 20+m
Julie's wed food log:
meal1:4oz turkey burger,1/4 cucumber,1/2 roma tomato,2 black coffee,1-16oz h2o
meal2:6oz salad shrimp, salad,1/2 apple,1decaf tea,2-16oz h2o
meal3:protein shake(8oz h2o, 1scoop pp)1/2 apple,1-16oz h2o
meal4:protein shake(8oz h2o, 1/2 c blueberries,1scoop pp)1/4 almonds
1-16oz h2o
meal5:4oz turkey burger,1 apple,1tbsp pb,1/4 c cottage cheese2-16oz h2o,
meal6:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)2-16oz
h2o
activity:bench press w/Danny
Indira- Wednesday
meal1- 1/2 chicken breast, salad w/balsamic dressing
meal2- protein shake w/ mango
meal3-1/2 chicken breast w/ cooked brussle sprouts
meal4-1/2 chicken breast w/ cooked kale and 1/4 cup brown rice, small apple
meal5- grilled fish w/ salad
H2O- 3L
crossfit
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