Thursday, September 3, 2009

Fri. 9-4-09 WOD

Warm Up: 5 Reps for Each Movement
Shoulder Dislocators
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation

Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 3 x 4 x 80%,

WOD: 3 Rounds best time
10-Box Jumps
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows


9 comments:

  1. Julie's thurs food log
    snack1:protein shake(8oz h2o,1/2 c blueberries,1 scoop of pp)1-16 oz h2o
    meal:1 1egg+1egg white,2turkey sausage links,fruit compote(1/2 apple, 1/2 peach,1/4 c blueberries,1/4c raspberries, 2 16ox h2o,1black coffee
    snack2:1/2 c cottage cheese,1/2 apple,1-16oz h2o
    meal2:1 1/2 c shrimp,1/2 avacado,1/4 c cottage cheese,1/2 peach
    2-16oz h2o
    meal3:6 oz omega 3 meatloaf,1 1/2 peach, 1/2 cucumber,2-16oz h2o
    snack3:protein shake,1 16oz h2o

    ReplyDelete
  2. julie's thurs log contin.

    I biked 11.5 miles this morning.

    ReplyDelete
  3. Janet's Thurs.Food L.
    Not a good day..fasting in AM for blood tests, late for work yada,yada,yada.
    1st meal at 10:30 apple and cheese(only thing I could find at work)
    2:00 salad with 2.5 oz tuna fish, cherries, water
    dinner: potroast, mushrooms, brocoli water
    total water about 60oz (bad)
    activity: spinning my wheels:)

    ReplyDelete
  4. Indira- Thursday

    2am - woke up really hungry -
    2 grilled shrimp, 1 peach, grapes
    meal1- 1oz baked potato,3-4oz grilled chicken,1cup cooked veg.
    meal2-salad - romaine, radduc. (2-3 cup) balsamic/oil dressing, 3oz canned salmon
    meal3- salad w/dressing, 3/4 grilled chicken breast, 1/2 cup steamed snow peas,1oz baked sweet potato, 1 peach, 2 tsp cream
    70oz water
    no activity

    ReplyDelete
  5. Amys Thurs food log
    Meal 1 3oz london broil 1/4 avocado
    Meal 2 2 cups spinach 2 eggs 2 bacon green pepper
    Meal 3 2oz nuts apple
    Meal 4 6oz london broil green pepper
    Meal 5 1 egg

    ReplyDelete
  6. Amy food log
    Forgot roast beef I had for lunch 4oz on salad with ov

    ReplyDelete
  7. Thurs Food:
    620am: 6 eggs 1 Kiwi
    10am nap
    12 woke up and ate: 5 oz LLB with 3.5 oz spinach 2 tbls of organic bal. ving
    3pm 3 stips of bacon 2 eggs 1 banana
    4 work
    10 3 strips of bacon 2 eggs
    1030 bed

    ReplyDelete
  8. Thur. food log:

    7am 32 oz Coffee, cream and sugar

    9am Large smoothie from Smoothie King, 1 bag of potato chips

    11:45a Meat lovers stromboli, three glasses of tea

    4:30p 1 green apple, sliced with natural peanut butter

    6p Cheeseburger quesadilla, large cobb salad, balsamic vinegarette dressing

    3 liters of water

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  9. Chad 8:11
    Sarah 8:00
    Rebecca 16:01
    Amy 8:00
    Amber 10:29
    Joe 8:53
    Melissa 10:30
    Beverly 16:48
    Erica 6:54
    Alex 9:06
    Sam 8:53
    Kristina 8:59
    G 8:53
    Carl 10:41
    Justin 7:45
    Lynn 8:46
    Eric 6:45
    Carmen 12:12
    Nelson 5:55
    Indira 12:14
    Spencer 6:41
    Rob 9:31
    Efrain 7:46
    Serina 8:19
    Janet 12:14
    Julie 10:19
    Lindsey 6:51
    Verella 8:50
    Artie 8:14
    Anne Marie 8:18
    David 6:10

    ReplyDelete