Thursday, September 24, 2009

Fri. 9-25-09 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

WOD: Complete 3 Rounds of the below circuit. DO NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.

5- KB Swings (Adv. Alt. hands mid air)
5- KB Cleans (each arm)
5- KB Presses (each arm)
5- KB Overhead Lunges (each Leg)


  1. Janet's Thurs. Food log

    8:45 (slept late! great!)Be True shake,coffee,stevia,cream
    12:30 4oz ham, 1/2oz swiss cheese,l slice E. Bread,1tsp mayo,1 hard b. egg, 4 stewed prunes
    3:30 1/2 cup cottage cheese, small handful almonds
    7:00 5oz baked chicken,brocoli flower,spinach, sm.salad, lett.tomato, avacado

    H20 about 1 liter
    activity: 1 hr gardening

  2. Julie's thurs food log:
    meal1:1/2 chicken breast,8grape tomatos,10 almonds, ,2 black coffee,1-16oz h2o
    meal2:1 1/2 chicken breast,salad,1/2 peach,3/4 c broccoli,2-16oz h2o
    meal3:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb),1-16oz h2o
    meal4:1/2 chicken breast,4 stalks celey,1tbsp pb,4oz low sodium, chicken broth,2-16oz h2o
    meal5:protein shake(8oz h2o,1scoop pp)1/2 peach,2-16oz h2o,1black coffee
    meal6:1egg+1egg white, 2oz beef,salad,1/2 peach,2-16 0z h2o

  3. Indira Thursday
    meal1- 1 egg and 1 egg white, cooked veg., 1/4 yellow pepper
    meal2- 3oz chicken, 2 tablespoon brown rice, cooked veg
    meal3- 1 chicken breast, steamed zucc.
    meal4- handful almonds, 2 kiwi

    worked out - 3 rounds
    run around the complex, 20 sit-up, 20 push up, 20 squats

    25 leg lifts

  4. Joe's Thursday food log:

    8am Gladiator smoothie

    12noon 7 oz steak, 1 cup green beans, 1 cup broccoli, small salad with peas, broccoli, onions, mushrooms, shredded cheddar and two tbls balsamic dressing

    5pm 1 apple with two tbls natural peanut butter, 2oz thinly sliced ham with cheddar

    6pm Large Antipasto salad (from Brickhouse Pizza), Italian dressing

  5. James Smith: Thursday food log

    Meal 1: 4oz chicken, 2 eggs, 2 pieces bacon, 16 oz h20

    Meal 2: 2 boiled eggs, 4oz salad, 2oz beef jerkey, 16 oz h20

    Meal 3: 8oz pulled pork, 6oz sald, 16 oz h20

    Meal 4: 6oz pork, 1 cup squash, 16 oz h20

    Meal 5: protein shake (45g protein, 1 banana, 16 oz h20)