Warm up:
Shoulder dislocaters
Dead lifts
Cleans
Front squats
Thrusters
Core Lift: front squats
5x50% 5x60% 3x65%
3x70% 3x80% 2x90% 3x2x95%
WOD: 3 Rounds
10-kettle bell box steps(10 each leg)
10-kb lunges (10 each leg)
25-mb trunk rotations
Coach Danny- 600 lb. Band Deadlifts
Sunday, November 1, 2009
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4 comments:
Julie's friday food log:
meal1:protein drink(8oz, h2o,1scoop pp),1-16oz h2o
meal2:2eggs+1/4c cottage cheese,1apple,2black coffee,2-16oz h2o
meal3:2boiled eggs,1apple,1-16oz h2o
meal4:baked fish,salad,mixed vegetable,1/2 c fresh fruit,1decaf coffee,2-20oz h2o
meal5:protein drink(8 oz h2o,1scoop h2o),1 apple,1/4 c mixed nuts
crossfit+row 2000M
Julie's sat food log:
meal1:protein drink(8oz h2o, 1scoop pp)
meal2:1egg,1/2 c grapefruit,1/2c oatmeal,3 slices bacon,2small black coffee,2-20oz h2o water
meal3:1chicken breast,salad, mixed vegetable,1decaf coffee,2-20oz h2o
meal4:6oz beef,salad,mixed vegetables,1 decaf coffee,2-20oz h2o
meal5:2oz cheese,1/4 nuts,1apple,1-16oz h2o
rest day
Julie's sunday food log:
meal1:protein drink(8oz h2o,1scoop pp),1-16oz h2o
meal2:2eggs,3small sausage patti's,1/2 c grapefruit,1banana,1/2 c oatmeal,2small black coffee,2-20oz h2o,
meal3:1 chicken breast,salad,mixed vegetables,1/2 c fresh mixed fruiit,1small decaf,2-20oz h2o
meal4:protein drink(8oz h2o,1scoop pp),1apple,1black coffee,1-20oz h2o
walk/run 2miles
Julie's sun food log contin.
meal5:salad w/chicken,apple and nuts(from Jason's)2-20oz h2o,3chicken wings(from husbands plate)
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