Sunday, August 30, 2009

Mon. 8-31-09 WOD

Warm Up:
Shoulder Stretches
Squats
High Knees

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%

WOD: 1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)

FIGHT GONE BAD

4 comments:

  1. Julie's sat. food log
    snack1:1/2 chicken breast,1/4 cucumber,3 stalks celery, 1 black coffee, 1-16oz h2o
    meal1:1 1/2 chicken breast,salad
    1/2 apple,1black coffee, 2-16oz h2o
    snack2;1/2 chicken breast,1/2 apple
    1-16 oz h2o
    meal2:1egg+1egg white, 2turkey sausage links, 1 1/2 apples,2 16 oz h2o
    snack3:1/2 turkey sausage, 1/2 apple, 1 black coffee, 2 16 oz h2o
    meal3: 1 chicken breast,salad,1 c broccoli,1/2 apple, 2 16 oz h2o

    ReplyDelete
  2. Janet's Sat. FL
    brk:1 shake (28g Prot) 1/2 C blueberries, cup coffee-cream/stevia
    snack; 1/2 apple,3/4oz cheese
    9 almonds
    lunch 4 oz. roast beef, 1/2C. cott.cheese, 1/2 apple
    dinner: 2 skinless chicken thighs,aparagus, beets with greens
    Total H20 112 oz.
    activity: FGB

    Sun.F Log

    Brk:2 eggs,1/2 apple, coffee cream/stevia
    snack: 1/2 apple, 2oz cheese, 9 almonds
    Lunch: 4 oz. roast beef, 1 C cherries
    snack: chicken thigh, 3/4 C grapes
    Dinner: 1 pork chop, swiss chard, 1/4 c beets with greens, salad
    Total H2O: 84 oz.
    Activity: none

    No appetite today but managed the above
    Activity: none

    ReplyDelete
  3. Amy's Sun Food log

    Meal 1. protein shake handfull of blueberries

    Meal 2. banana tbls pb

    Meal 3. 2oz turkey 2oz cheese 1/2 avocado

    Meal4. 1 cup spinach 3oz turkey 1oz cheese 1/2 avacado 1 egg ov

    Meal 5 6oz london broil squash

    ReplyDelete
  4. James Smith food log

    Sunday:

    Meal 1: Protein Shake, 40g protein, 1 banana, 2 tbsp Peanut butter, 16oz h20

    Meal 2: 1 egg, 1 cheesestick, 4oz cottage cheese, 16oz h20

    Meal 3: 8oz steak, 16oz h20

    Meal 4: 1 cheesestick, 3oz mixed nuts, 4oz turkey, 8oz h20

    meal 5: Protein shake, 1 banana, 2 tbsp peanut buter, 16oz h20

    ReplyDelete