Thursday, September 17, 2009

Fri. 9-18-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: B.B. Cleans
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 5 x 5 x 80%

Beginner/Intermediate Practice 20 min.

Advanced: HEAVY 2 each side x 6 sets


  1. Indira - Thursday
    meal1- 2 eggs w/ spinach decaf w/cream
    meal2- protein drink w/ s/berries
    meal3 - salad w/ 4oz fish and handful of almonds
    meal4- protein drink w/ s/berries and pear
    meal5- 5-6 oz turkey burger w/ large salad (cucumber,tomatoes,romaine,hearts of palm) w/ balsamic dressing
    water 2 1/2 L

  2. Joe's Thursday food log:

    8am Gladiator smoothie

    11:30am Cobb Salad (ham, turkey, eggs, tomatoes, lettuce with balsamic vinagrette dressing)

    3:30pm handful almonds

    6pm 4 egg omelet with tomatoes, onions and cheddar cheese

    8pm 1 green apple with two tbls natural peanut butter


  3. Janet' Thurs FL
    meal 1: shake, coffee/cream/stevia,h20
    meal 2: apple,3/4 oz cheese,h20
    meal 3: 4oz turkey, 1 slice Ezeicai bread,1tsp mayo, handful grapes, h20
    meal 4: plum, almonds,1/2 cup cott. cheese,h20meal 4: 1 slice meatloaf, brocoli,
    1/4 potato, h20

  4. Julie's thurs food log:
    meal1:1 egg+1egg white,1/4 c cottage cheese,1/2 apple,1black coffee,2-16oz h2o
    snack1:2 protein cookies(waiting on turkey breast to finish cooking),2 16oz h2o,1 black coffee
    meal2:6 oz turkey breast,1/2 apple,small salad(still full from protein cookies)3-16oz h2o

    rest day,worked extra 8hour shift

  5. Julie's fri food log
    snack1:protein shake:(8 oz h2o, 1scoop protein, 1/2 c blieberries, 1-16oz h2o
    meal1:1egg +1egg white, 1/4 c cottagecheese,4 stalks celery,1/2 apple, 2-16oz h2o
    meal2:1/2 chicken breast, 2oz turkey breast,1/2 apple,2-20 h2o
    snack2:protein shake,8oz h2o, 1 scoop pp,1/4 c blueberries, 1-16oz h2o,10 almonds
    meal3:1 chicken breast,1/2 sausage,1apple,2-16oz h2o


  6. Joe's Friday food log:

    4am protein shake
    5am WOD
    6:45 4 boiled eggs, 1 apple, 1 handful almonds

    12p 1 small Chef salad (turkey, ham, eggs, tomatoes, lettuce, onions, two tbls raspberry vinagrette dressing)

    3:30 Gladiator smoothie

    7pm Antipasto salad (from Brickhouse Pizza)

  7. Janet's Friday FL
    Meal 1; Be True Shake, h20
    meal 2: 4 oz. turkey br.,1/2 peach, 10 almonds, h20
    meal: 3 1/2 C. cottage cheese,20z steak, handful grapes, h20
    meal 4: 1/2 peach, 3/4 oz cheese
    meal 5: 5oz meatloaf,1/2 sm sweet pot., large salad with 1/4 avacado,tomato, lettuce, egg, oil and vinegar drsg.h20

    activity: crossfit