Warm Up:
Shoulder dislocatres
Upright rows
Strict press
Push press
Dead lifts
Squats
Core Lift: Bench press
12x50% 10x60% 6x75% 5x5x80%
Wod: AMRAP in 20 min.
Work in Teams of Two
(1 Partner works while the other partner rests)
10 pull ups
10 KB Thrusters
Tuesday, November 10, 2009
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2 comments:
Julie's tues meal log
meal1:1boiled egg,protein drink(8oz h2o,1scoop pp)celery sticks,1-16oz h2o,2-black coffee
meal2:1chicken breast,1boiled egg,salad,celery sticks,1 wedge laughing cow cheese,2-16oz h2o
meal3:protein drink(8oz h2o,1scoop pp),1-16oz h2o
meal4:protein shake(8oz h2o,1scoop pp,1/2 c blueberries)celery sticks,1wedge laughing cow cheese,1/2 apple,1tsp pb,1-16oz h2o
meal5:6oz beef,green and red pepper strips,1tomato,1/2 apple,1black coffee,2-16oz h2o
crossfit-3rounds
Chad 10
Amber 10
Rich 6
Michelle 6
Doug 5
Sarah 5
Amy 6
Kim 11
Lisette 12
Melissa 11
Erika 12
Shelley 12
Carmen 3
Sam 10
Justin 10
Efrain 8
Josh 8
Lindsay 12
Rhonda 11
Phil 3
Wayne 6
Ellen 10
Art 9
Lily 11
AnneMarie 13
6-Pack 9
Stew 10
memo 11
ridge 11
beth 7
naomi 7
peter 5
carl 5
ben 7
andy 8
ryan6
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