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: Best Time
Run to Bridge & Back
50 MB Seated Trunk Rotations (Each Side)
200 Jump Ropes
50 KTE’s
1000 m Row
Monday, October 19, 2009
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3 comments:
Julie's mon food log
meal1:protein drink:(8oz h2o,1scoop pp,2tbsp oatmeal)1-16oz h2o
meal2:1egg+2egg whites,1apple,1tbsp pb,2-16oz h2o,1black coffee
meal3:large salad,3oz chicken,1apple,2-16oz h2o
meal4:6oz ground beef,salad,2oz mozzarella cheese,1c watermelon chunks,2-16oz h2o
crossfit
James--food log for Monday
Each meal 16oz h20
meal 1: chicken breast and eggs
meal 2: protein shake--45g protein, banana
meal 3: Pork--8oz, grapes
meal 4: turkey 6oz, cheese
meal 5: Pulled pork--80z, green beans
Chad 31:47
Amber 32:27
Sara dnf
Rebecca 33:56
Erika 22:22
Jack 37:18
Melissa 31:34
Justin 24:06
Julie 24:15 mod
Krazy 25:39 mod
Donne 43:40
Janet 30:49 mod
Lily 37:37
Rich 27:00
Anne Marie 32:21
Art 37:22
Ben 26:36
Amy 33:09
Sarina 27:59
Lindsey 29:59
Glen 31:31
Sam 31:50 mod
James 35:43
Lisa 35:51
Beth 33:44
Carl 37:00
Claudine 39:07
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