Sunday, September 20, 2009

Mon. 9-21-09 WOD

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

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD: (15, 10, 8, 6,)- Timed
Wall Ball Shots
KB Plank Rows (each arm)





So you thought our burpees sucked. Try these!

5 comments:

  1. julie's sunday food log:
    meal1:protein shake(8oz h2o,1sccop pp,1tsp pb,1oz oats)1-16oz h2o
    mini meal1:(on the bike)2 protein cookies,(Thank you Erika! These are great for a bike ride) 1/2 apple,5 almonds,1-16oz h2o
    mini meal2:(on the bike, hungry again,)2 protein cookies,1/2 apple, 5 almonds,1-16oz h2o
    meal2:1 chicken breast,4 celery stalks,1tbsp pb,1/2 apple,3-16oz h2o,1 black coffee
    meal3: 1/2 chicken breast,4 stalks celery,2 figs
    meal4:1 1/2 chicken breast,1/2 c shredded cabbage, 4 stalks celery. 2 tsp pb,2-16oz h2o
    snack tonight:(cheat)1/2 c sugar free chocolate pudding with 1scoop of pp,(yummy!!!)

    activity: bike 32 miles

    ReplyDelete
  2. Joe's Sunday food log:

    8am 6 egg omelet with tomatoes, onions and a pinch of cheddar cheese

    12noon two deli meat wraps with two slices roast beef, 1 slice swiss cheese, 2 slices of turkey. 1 apple sliced

    3pm 1 apple with peanut butter, 2 slices of roast beef, small handful of almonds

    6pm 7oz steak, 1 cup brussel sprouts, 1 cup green beans

    Very little water today (probably 2 liters). I will try to make it up tonight.

    ReplyDelete
  3. Janet's Sat. FL
    Meal 1:be true shake with 1TBS PB, coffee, cream stevia,h20
    Meal 2: 4 oz turkey on ezechial bread (thank you Danny)with 1tsp mayo..nice chg.,apple, 1 cup milk
    meal 3: 1/2 cott. cheese, handful almonds
    meal 4: cheat meal)2oz bourbon
    sesame chicken, brocoli,1/2cup fried rice.h20

    activity: crossfit

    Sun. FL
    meal 1: 2 eggs, 2 pieces bacon, 5 stewed prunes, coffee,cream, stevia,h20
    meal2: apple 1tbs. PB, 4oz turkey,h20
    meal 3: 2 hardboiled eggs, 1TBS hummus,celery,h20
    meal 4: 6oz lamb, 1/2cup peas, h20

    bought a food scale today..amazing!!
    activity: rest

    ReplyDelete
  4. Joe 6:10
    Chad 8:05
    Amber 8:05
    Rebecca 7:15
    Sarah 5:40
    Amy 4:40
    Erika 3:53
    Carl 9:04
    Justin 4:23
    Kristina 7:54
    Lynn 7:00
    Carmen 11:36
    Shelly 4:26
    Daniel 7:33
    Efrain 7:06
    Janet 7:47
    Julie 7:03
    Rob 4:33
    Art 7:22
    Naomi 5:25
    Lisa 5:33
    Sebrina 5:39
    Anne Marie 6:00
    Beth 6:17
    Ben 4:20
    Jay 4:45
    Josh 4:30
    Lindsey 4:52
    Jason 4:44
    Claudine 9:21

    ReplyDelete
  5. Amy's Monday Food Log:
    Meal 1 protein shake pb blueberries
    Meal 2 4oz turkey almonds
    Meal 3 2 cups spinach 6oz chicken avocado ov small apple
    Meal 4 3oz turkey 1 oz cheese 8 almonds
    Meal 5 7oz porkchop red pepper and onion

    ReplyDelete