Warm Up:
Shoulder Stretches
Squats
High Knees
Band Rows
Band Presss
Core Lift: Shoulder Strict Press
5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 3 x 80%, 3 x 3 x 90%
WOD: 3 Rounds (HEAVY)
(Perform 10 KB Floor Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)
10, 8, 6- KB Floor Presses
10, 8, 6-BB Rack High Pulls
Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-MB Overhead Slams
Tuesday, October 20, 2009
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4 comments:
Julie's wed food log:
meal1:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
meal2:fritta(turkey,spinach,cheese,mushroom)salad,1/2 c fruit,2-16oz h2o,1black coffee
meal3:1egg+2egg whites,1apple,2tsp pb,1/4 c cottage cheese,4 stalks celery,2-16oz h2o
meal4:8 almonds,1c watermelon,1boiled egg,1-16oz h2o
crossfit
Janet's Tues. FL
Meal 1: prot.shake, 1/2banana,1tbs PB, 1 TBS flaxseed, H20
Meal 2: 2 eggs, bacon, 1/2apple,H20
Meal 3: 4 oz tuna,10z hard cheese,h20,sm handful pecans
Meal 4: 5 oz.broiled salmon, 1cup+sauted greenbeans,h20
activity: crossfit
Chad 4:37
Amy 5:00
Sara 5:05
Amber 6:03
Sam 3:11
Erika 4:12
Kim 4:55
Melissa 5:00
Jack 5:18
Bev. 10:21
Carl 3:55
Justin 3:48
Eric 3:44
Efrain 3:25
Julie 4:04
Ellen 4:18
Lily 7:06
Rich 2:10
Indira 6:38
Art 3:45
AnneMarie 4:23
Rhonda 5:40
Phil 5:40
Andy 2:45
Jay 3:22
Josh 3:35
Sarina 4:10
Ben 3:30
Lindsay 4:38
Janet 4:40
Claudine 5:30
Jeremy 2:10:31 (Almost beat Rich)
Mehmet 2:26
Glen 5:15
Beth 5:50
Julie's wed food log
meal1:protein shake(8oz h2o,1scoop pp)1-16oz h2o
meal2:1egg+2eggwhites,1/4 c cottage cheese,1apple,2tsp pb,2-16oz h2o,1black coffee
meal3:1/2 chicken breast,1/2 apple,1/4c nuts,1-16oz h2o
meal4:salad,4oz ground beef,1coffee,2-16oz h2o
crossfit
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