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
WOD: Angie- (Int./Adv.)
100 – Pull Ups
100 – Push Ups
100 – Sit Ups
100 – Squats
Angie-Beg.
50 – Pull Ups
50 – Push Ups
50 – Sit Ups
50 – Squats
Tuesday, October 6, 2009
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7 comments:
Julie's tues food log:
meal1:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
meal2:1/2c slow cooking oats with 1scoop of protein powder and 1/4 c cottage cheese and apple(this was very good and filling)1 black coffee,2-16oz h2o
meal3:protein shake(8oz h2o,1scoop pp,1/4 c banana)1boiled egg,2tbsp nuts2-16oz h2o
meal4:3oz beef,salad,1boiled egg,4 stalks celery,2-16oz h2o
meal5:protein shake(8oz h2o,1scoop pp),1-16oz h2o
crossfit and bike 6 miles
Janet's Tues. FL
7:00 Be True shake with,1/2 cup blueberries,1 raw egg, h20, coffee, with cream/stevia
10:00 2oz steak, 1/2 cup cot. cheese, 4 prunes, h20
1:30 4 oz tuna,egg, 1 cup grapes,h20
6:00 3 oz of steak on large salad with 1/4 avacado, tomatoes and egg, h20, handful roasted pecans, h20
activity: crossfit
Indira-Tues
meal1-protein shake w/ mixed berries &1 small banana
meal2-steak w/ veg
meal3-1grilled chicken breast small salad
meal4-handful peanuts,steak, steamed greens, dressing
meal5-protein drink, 1/2 scoop w/ mixed berries
water - 2L
as Rx'ed
Andrew 18:14
Nelson 26:27
Ben 33:04
Loe DNF
Band pull-ups
James 42:29
Justin 20:51
Carl 26:29
Gray 28:21
Jason 25:47
Sam 26:22
Matt 25:25
Glenn 23:31
Lindsey 26:46
Serina 22:56
Efrain 21:50
band pull-ups/knee push-ups
Chad 26:50
Amber 26:50
Amy 30:25
Sarah DNF
Erika 22:14
Melissa 31:30
Julie 23:50
Kim 26:30
Shelly 22:14
Anne Marie 29:50
Artie 33:09
Lisa 30:38
Janet 30:40
Beth 32:44
Beginner
Indire 21:08
Philip 33:19
Beverly 32:38
Shelly 22:14
Julie's wed food log
meal1:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
meal2:1/2 c oatmeal(1scoop pp,1/2 apple,1/4 c cottage cheese)1 egg,2-16oz h2o
meal3:protein shake(1scoop pp,1/4 c blueberries)1-16oz h2o
meal4:1egg,7 grape tomatos,2-16oz h2o,1black coffee
meal5:3oz beef,1/2 chicken breast,salad,1/2c grn beans,2-16oz h2o,1decaf coffee
crossfit 23:50 and bike 6 miles
Amys wed food log
Meal 1 protein shake blue berries PB
Meal 2 4oz chick 1oz cheese 6 almonds
Meal 3 6oz steak 1egg 2 cups spinach OV apple
Meal 4 6oz chick 1/4 avocado orange raw broccoli
Crossfit
Day 3 no diet coke :-)
Indira-Wednesday
meal1-protein shake w/ mixed berries and small banana
meal2-1/2 chicken breast w/ veg & nuts
meal3-protein shake w/ mixed berries & banana, handful nuts
meal4-turkey burger w/ salad
activity-crossfit
water 2L
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