Sunday, September 27, 2009

Mon. 9-28-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Back Squat
Overhead Squat

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

WOD: 4 Rounds
2 x's Jump Over Small Hurdles (NO WEIGHT)
2 x's KB Carry Over/Under Big Hurdles
10- KB Lunges Each Leg


  1. Julie's sun food log:
    meal1:1/2 chicken breast,10 grape tomato,1black coffee,1-16oz h2o
    meal2:1 1/2 chicken breast,salad,1/2 c broccoli,2-16oz h2o,1decaf tea
    meal3:1egg+1eggwhite,3 slices uncured bacon,3 enery squares(dried fruit+oats)(cheat breakfast)
    1 decaf coffee,2-16oz h2o
    meal4:protein shake(8oz h2o,1scoop pp)1apple, 1tsp pb,2-16oz h2o,1black coffee
    meal5:4oz turkey burger,2oz beef,salad,1/2 apple,2-16oz h2o

    rest day

  2. Indira - Friday
    meal1- 1 egg and 1 egg white, spinach, decaf w/cream
    meal2-1 banana and handful almonds
    meal3-small greek salad w/ grilled chicken
    meal4-banana bread
    meal5- grilled chicken w/ brown rice, cooked vegetables w/ salad
    meal6- salad w/ walnuts and dessert

    meal1-2 eggs, 2 toast, 3 turkey bacon, decaf w/ cream
    meal2-1 grilled wendy's chicken sandwich w/out bread, 6-8 almonds
    meal3- handful almonds w/ starbucks latte
    meal4-grilled chicken, cooked vegetable, brown rice, 1-2oz beef
    slice cake

    meal1- grilled chicken, steamed brussle sprouts
    meal2-2 slices wheat bread, avocado,tomatoes, 2 turkey bacon, 1oz grilled chicken, cheese, 1 kiwi
    meal3-salad w/ grilled chicken, corn and peppers and onions
    meal4-1 slice pound cake, handful almonds
    meal5- salad, grilled chicken, cooked eggplant w/potatoes, cooked kale

  3. Janet's Sat F:
    8:00 Be true shake, coffee with cream/stevia,
    11:45 smoothie
    3:00 1 cup cottage cheese, tomatoes,apple, 10 almonds
    5:00 (cheat) 2 bourbon and H20, popcorn
    7:30 5 oz porkloin, spinach, salad
    1/2 c icecream
    H20 Didn't count
    Activity: 3200 M row

    Sunday's FL
    8:30 2 eggs, 1 slice E. Bread,coffee with stevia,cream
    12:30 4 oz.lamb, 1/2 cup cott.cheese, 4 stewed prunes, celery
    3:30 1 oz hard cheese, 10 almonds a few grapes
    7:15 5oz. ground sirloin, large salad with avacado(1/4),tomato,egg

    Activity: rest
    H20:100 oz (about)

  4. Joe's Food Log:

    9am 4 scrambled eggs, 3oz Canadian bacon, 2 cups of coffee, cream and sugar (yes, I fell off the caffeine wagon)

    2pm Exercise (I fought for 2 hours)

    7pm (Outback)2 orders Seared Ahi Tuna, 7oz Filet Mignon, mixed vegetables, green beans, 3 gin and tonics


    9am 4 scrambled eggs, 3 oz Canadian bacon, two cups of coffee, cream and sugar

    12pm 4oz beef jerky

    4pm 7oz broiled dolphin, roasted vegetables, two long island iced teas