Friday, August 28, 2009

Sat. 8-29-09 Boot Camp


3-- 5 minute Rounds-1 minute per exercise, 1 minute rest between rounds

Row (As many calories as possible in 60 sec.)
Wall Ball Shots (As many reps as possible in 60 sec.)
SDLHP (As many reps as possible in 60 sec.)
Box Jumps (As many reps as possible in 60 sec.)
Push Press (As many reps as possible in 60 sec.)


  1. Julie's food log for fri
    snack1:1/4c cottage cheese, 1/2 c blueberries,1tsp sliced almonds,1 string cheese, 1-16oz h2o,1c black coffee
    meal1:1 chicken breast,1salad(2c romaine,1roma tomato,1/2 grn pepper,1/4 c mushrooms,1/2 c cucumber, 1c broccoli, 1string cheese, 2 16 oz h2o, 1c decaf coffee
    snack2:1string cheese, 1/2 apple(while driving to crossfit),1-16 oz h2o
    meal2:1/2 c cottage cheese, 1apple,1tsp pb, 4 stalks celery,1 turkey sausage link, 1-16oz h2o
    snack3:2turkey sausage links, 1/2 apple, 1c black coffee,1-16oz h2o
    meal3:2 whole eggs, 2c spinach,1/2 c mushrooms,salad(2 c romaine, 1/2 grn pepper,1 roma tomato,1/2 c cucumber, 1/4 c mushrooms,4 sprays basalmic dressing, 2-16 oz h2o, fruit compote(1/2 peach, 1/4 c blueberries, 1/4 c raspberries,1/8 c cranberries, 1tsp cottage cheese)

    Danny- I bought 2weeks worth of cottage cheese, so I will have to use it up, its to expensive to waste.

  2. Janet's F.Log for Fri
    1 coffee,w/cream,stevia
    1 prot. shake,peach
    snack: 1 egg, 2 pieces bacon,few cherries
    lunch: ground steak patty (Danny,left over can't waste)cup of cherries
    snack: about 4 oz. roast beef, sm apple,cup of decaf with cream
    dinner: 4 oz salmon, asparagus and med. salad with avacado,egg, tomatoes
    total h2o: 10cups
    activity: crossfit

  3. FGB Scores:
    Tenya 181
    Jay 203
    Efrain 208
    Sam 193
    Carl 164
    Lyne 184
    Sarina 239
    Julie 141
    Janet 134
    Melissa 203
    Erika 237
    Jeremy R. 220
    Big Joe the "Killer" 225
    Chad 151
    Trey 142
    Sean 270
    Rob 176

  4. James Smith Food Journal:


    Meal 1: Protein Shake--40g protein, 16oz h20

    Meal 2: 3oz mixed nuts (almonds, pecans, cashews, brazil nuts, peanuts), 3 oz turkey, 16 oz h20

    Meal 3: 8oz pulled pork, 3 cups salad, 16 oz h20

    Meal 4: 3oz mixed nuts, 4oz cottage cheese, 16 oz h20

    Meal 5: 8oz steak, 4oz zucchini, 16oz h20


    Meal 1: Protein Shake-40g protein, 16 oz h20

    Meal 2: 4oz natural peanut butter, 3oz mixed nuts, 16 oz h20

    Meal 3: 5oz roast beef, 3 cups salad, 16 oz h20

    Meal 4: 1 apple, 4oz turkey, 16oz h20

    Meal 5: 8oz steak, 4oz strawberries, 16oz h20

  5. Indira- Sun 30th
    b/fast- 3 oz grilled chicken,grilled broccoli, de-caf coffee w/ 2 tsp half & half.
    snack - 1 apple, 2 oz cheese
    lunch - small sald - romaine, artichoke, mini-mozzarella,oil and
    balasmic vinegar, 2 small slice thin crust pizza
    2oz multi-grain chips, tea
    dinner- 4-5oz grilled fish w/ capers, olive oil, garlic, steamed veg.
    snack- handful rasins and walnuts w/1 slice pineapple and 2 oz grapes