Sunday, September 6, 2009

Mon. 9-7-09 WOD

BootCamp:

Warmup:

Walking Lunges 30 Yrds Down
Then Complete:
30 sec Mountain Climbers
30 sec Hypers
Then Complete:
Reverse Lunges 30 yrds Back
Then Complete:
30 sec Plank Holds
30 sec squats Holds (Stay in Bottom position of squat)

Ext. Warm Up:

30:30 x 2
Jump Rope
Band Rows
Lying Leg raises


Main Event: (2 Rounds Best Time)

1-Lap Around Bldg
20 KB Swings (Men 50+, Women 30+)
20 BB Push Press (Men 95, Women 45+)
20 Ring Rows
20 MB Squats (Men 20-30, Women 10-20)
20 Push Ups




5 comments:

  1. Julie's sunday food log
    snack1:protein shake(8oz h2o,1scoop of pp,1/2 c frozen blueberries,1tsp pb,1-16oz h2o
    meal1:4oz turkey burger, a huge salad, 1saucer peach,3 stalks of celery, 1tsp pb, 2-16oz h2o
    snack2:1/2 c cottage cheese,1/2 apple,6 grape tomato's,2 tablespoons of nuts,3-16 oz h2o
    meal2:4oz beef(eye round),cole slaw(cabbage,1/2 c grn pepper,1 apple,1/2 c celery,2T lemon juice,1/8 c evoo,1 1/2 tsp mustard), 1 1/2 c broccoli,2 16 oz, h2o
    snack tonight:protein shake


    biked 18 miles

    ReplyDelete
  2. Indira - Sat/Sun
    Meal1- 2eggs, 1/2 cantaloupe,decafw/cream
    meal2-chicken,snow peas,grapes
    meal3-2eggs,cherry tomatoes,decaf,cream
    meal4-salad, grilled chicken,tomatoes oil,balsamic v.
    meal5-turkey patty, saute brussel sprouts, broccoli, onion,oil

    Sun
    meal1- 2eggs,snow-peaas, decafw/cream
    meal2-sirlion burger,steamed french beans,cherry tomato,dressing
    2 cookies,grapes
    meal3- steak, brussel sprouts, broccoli

    ReplyDelete
  3. G 16:24
    Justin 16:36
    LeBeax 16:36
    Yates 16:46
    Eric 17:40
    Carl 22:06
    Chad 18:14
    Amber 18:18
    Lisa 17:11
    Julie 17:20
    Josh 15:40
    Amy 16:50
    Joe 19:20
    Erika 13:05
    Tenya 16:13
    Melissa 16:40
    Claudine 22:50
    Beverly 20:23 (1 round)
    Efrain 13:00
    Indira 22:20
    Lindsey 15:43
    Artie 17:12
    David 15:40
    Rob 17:25
    Elizabeth 21:10
    Michael 21:10
    Jason 22:46
    Mahmet 10:07
    Amdrew 10:55
    Jeremy 11:05

    ReplyDelete
  4. About the video. It is good to know why I have a big belly. It seems that I am full of crap! Anyway...........

    Joe Sun. food log:

    9am 2 cups coffee, cream and sugar, banana

    11am 4 eggs scrambled, 6 sausage links

    3pm 1 quart sized container of peanut butter filled pretzel nuggets, 3 "light" beers

    5pm two baked chicken thighs, 3 or 4 cups black beans and rice, bowl of salad, big glass of water

    6-10pm 5 "light" beers, almonds (half a container), 1 apple with peanut butter, 1 bakers chocolate bar with peanut butter

    ReplyDelete
  5. Coach- Jeremy Mon. Food:
    6:00am 4 Whole Organic Eggs, 1/2 cup cooked oatmeal, 1 banana. 16 oz. water,
    9:30am Be True Protein Shake, 1 Banana, 16 oz. water,
    12:00pm Smoothie King Shake
    4:00pm 8 oz beef, 16 0z water
    7:00pm 4 Whole Organic Eggs, 1 oz Colby Cheese, 16 0z. water,


    Coach- Jeremy Workout:
    Squats: 95 x 5, 135 x 5, 135 x 5,
    185 x 5, 205 x 5, 225 x 3, 235 x 2, 250 x 5 x 5,

    Cambered Bar Pause Box Squats:
    110 x 6, 150 x 6, 200 x 6, 200 x 6

    ReplyDelete