Sunday, August 23, 2009

Mon. 8-24-09 WOD

Warm Up:
Shoulder Stretches
High Knees

Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%

WOD: 2 Rounds best time
High/Low Box Step Ups Weighted (Sandbags or KB’s)
Full length of back parking lot Lunges B.W.


  1. Julie's food log for sunday
    snack before bike ride:1 scoop of protein powder, 8oz of water, 1/2c frozen blueberries,1/6 banana.
    breakfast:1/2 cup of cottage cheese
    2 apples,1 1/2 tablespoon of pb, 2 turkey sausage links,1 string cheese.
    lunch:1/2 cup cc, 1/2 cup of blueberries,1string cheese, 4 stalks of celery, 1 1/2 tablespoon of pb
    dinner:1/2 cucumber sliced, 1 1/2 cups of green beans,pork with spinach and mozz. cheese.(Publix made it) 1/2 apple
    snack tonight: 1/2 apple, 1 string cheese

    biked 13.5 miles, wanted to do more,but had bike accident, bike is ok, knee is not,it has quite the goose egg (big bruise on it)

  2. Janet's Sat food log
    break: 2eggs, 2strip bacon 1/2 lg peach, 1 coffee, 24 oz. of H20 (2hr)
    snack after fat c. 1 oz of ched.cheese, 1/2 peach, 6 almonds
    lunch: 3/4 C cott. cheese, handful grapes, 1/2 C carrots (raw)
    snack: apple with 1 TBS peanut b.
    dinner: 2 egg omelet with 3/4 C shrimp, asparagus
    SUN. F.L: Brk. 1/2 C cott.CHeese,1/4 C fresh Pine apple.
    No snack
    lunch: 1 egg on whole wheat pita
    1 cup grapes,1 cup milk
    snack: 1 oz c. cheese, 1 pear, 10 almonds
    dinner: 1/2 cornish hen
    asparagus, lettuce, tom. 1/8 avacado salad with oil and vinegar
    8 glasses of H20 for day.