General CF Warm Up:
Core Lift: Push Press
10 x 50%, 8 x 60%, 6 x 75%, 4 x 85%, 4 x 2 x 90%
WOD: 4 Rounds Best Time
10- KB Thrusters (Men 30-50 each hand, Women 15-30 each hand)
Row 100 m (SPRINT)
Wednesday, October 28, 2009
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2 comments:
Julie's wed food log:
meal1:4 oz beef,1/2 apple,2black coffee,1-16oz h2o
meal2:6oz salad shrimp,salad,1c grn pepper strips,2-16oz h2o
meal3:protein drink(8oz h2o,1scoop pp)
meal4:1egg+2egg whites,1/2 apple,2tsp pb,2-16oz h2o
meal5:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tap pb)1-16oz h2o
meal6:1 1/2 ground beef hamburger(7%fat)1apple,1tsp pb,1decaf coffee,2-16oz h2o
crossfit
Indira-
Monday
Meal1- lamb, 2 tbs brown rice, 1/4 cup squash
meal2-eggs w/ veg, 1 small bran pancake
meal3-protein drink w/ berries and 1/2 banana
meal4-burger w/ veg w/ caesar salad dressing on side
Tuesday-
meal1- steak w/ eggs, decaf w/ cream
meal2-protein drink w/ berries and 1/2 banana, handful of peanuts
meal3-lamb w/ brown rice, eggplant
meal4-chicken breast w/ spinach 1-2 tbs brown rice
meal5-protein drink w/ mango and berries
Wed
meal1- chicken w/ beef and brocc.
meal2- protein drink w/ berrie and 1/2 banana
meal3- slice whole wheat bread w/ 1/2 avocado and 2 handful of unsaled nuts
meal4- salmon, shrimp, kale, 2 tbs potato
meal5- protein drink w/ mago and berries
crossfit
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