Warm Up:
General CF Warm Up
Core Lift: Overhead Squats
10 x Bar, 8 x 55%, 6 x 65%, 4 x 75% 3 x 2 x 85%
WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!
Sunday, October 18, 2009
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4 comments:
Julie's food log for fri:
meal1:protein shake(8 oz h2o,1scoop pp,1/2 c blueberries,1tsp pb1-16oz h2o
meal2:1 1/2 chicken breast,1apple,,2 20oz h2o
meal3:baked seafood platter(4shrimp,3oz mahi mahi,2 clams 6 scallops,salad,2-16oz h2o
crossfit
Julie's sat food log:
meal1:protein shake:8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb,1-16oz h2o
meal2:protein shake(8 oz h2o,1scoop pp,1/2 c blueberries,1tsp pb,)1apple,1boiled egg,2-16oz h2o
meal3 and 4:OCTOBERFEST!!!!!
(cheat meals, no holes barred)
1 brat with sauerkraut-no bun,2 potato pancakes,1/2 c applesauce.
1 1/2 c pulled pork with spicy sauce, no bun, 1black coffee,2-20oz h2o and 1 slice of very good german chocolate cake.mmmmm....a couple bites of husbands funnel cake.
activity:fitness test
Julie's sun food log:
meal1:protein shake: (8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb,2tbsp oatmeal)1-16oz h2o
meal2:1 1/2 chicken breast,1/2 c grape tomato,1black coffee,2-6oz h2o
meal3:1apple,1boiled egg,1string cheese,2tsp pb,2-16oz h2o
meal4:another cheat meal:Broadway Palm Dinner theater:
1slice ham,small piece fish,small slice chicken,1small slice beef,salad,1/2 c steamed carrots,1/4 c steamed apples,1very thin slice chocolate cake,1/2 c chocolate mouse,2 black coffee,6-12oz h2o
bike 18.35 miles-very hard biking in the wind
Chad/Amber 6:20
Sara/Amy 5:40
Kim 10:16 (100)
Erika 6:09 (150)
Bev. 10:45 (40)
Julie/Kristie/Carman 5:15
Justin/SamEfrain 5:20
Ellen 5:12 (100)
Jay 11:05 (100)
AnneMArie/Lily 5:39
Leslie/Lisa/Beth 4:40
Ben/Carl/James 4:50
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