Friday, September 4, 2009

Sat. 9-5-09 Boot Camp

BOOT CAMP

Partners Training:
1 min. of work, 20 sec. rest 2 rounds

KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
Band Rows + Push Ups (Same as above partner pattern)
MB Slams + MB Rotational Slams (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above partner pattern)
Lateral Hop over Jump Rope + Forward/Backward Hop Over Jump Rope
(Same as above partner pattern)

10 comments:

  1. Julie's food log for friday
    snack1:protein shake,16 oz h2o
    meal1:1egg+2egg whites,1/4 c cottage cheese,1peach,2-16 oz h2o
    snack2:1/2 apple, 2turkey sausage links,2 -16oz h2o
    meal2:7% hamburger, 2 saucer peaches and 1 pluot(cross between a plum and apricot),2-16oz h2o
    meal3:chicken breast, a huge salad
    2-16oz h2o
    snack tonight;1/2 chicken breast, 1saucer peach,1-16 oz h2o

    crossfit

    ReplyDelete
  2. Forgot to say who-
    Indira- Friday

    ReplyDelete
  3. meal 1 - e eggs, 1 oz potato, broccoli 1- 2 oz, decaf w/3 tsp half&half,
    meal2- 3 grilled shrimp, pineapple, grapes
    meal3 - 3oz grilled chicken, small salad, balsamic dressing
    meal4-4oz homemade turkey pattie,
    salad w/ dressing, 1/2 peach
    2 1/2 L water
    crossfit

    ReplyDelete
  4. Janet's Friday F.L
    meal 1: protein shake with 1/2 C blueberries, coffee with cream/stevia, H20
    meal 2: egg,oz cheese, apple, H20
    meal 3: chicken thigh, cup grapes, H20
    snack: handful almonds, 1/2C pineapple
    meal 4:about 4-5 oz potroast,brocoli tsp.butter,1/2 ear of corn,H20
    Total H20 94 oz
    Activity: crossfit

    ReplyDelete
  5. Amys Fri food log

    Same as thurs but added 3oz of beef to meal 3

    ReplyDelete
  6. Joe's Friday food log:

    6am WOD

    32oz coffee, cream and sugar

    9am 20oz Coke and bag of potato chips

    11am Mexican omelet, fried potatoes, three glasses of sweet tea

    8pm Large antipasto salad and three beers


    Disclaimer: My diet sucks. I know it and you should know it as well.

    ReplyDelete
  7. Coach Danny's training

    Saturday squat deadlift assistance

    box squat
    145 x 5 x 2
    195 x 5 x 2
    235 x 5
    295 x 5
    345 x 5
    395 x 2
    415 x 3 x 2 sets

    Partial deadlift ( pull to knees )
    no warm up
    365 x 5
    415 x 4 x 3 sets

    front squats
    145 x 8
    195 x 8 x 3 sets

    all weights felt easy today. good training day!!!

    ReplyDelete
  8. Coach- Jeremy Friday Food:
    4:30am 4 whole organic eggs, 1/2 cup cooked oatmeal, 1/2 cup organic whole milk, 16 oz. Water
    9:00am Be True Protein Shake, 16 oz water
    12:00pm 6 oz. Steak, 2 cups Green Beans, 16 oz. water
    3:30pm 6 oz Steak, 16 oz. water
    4:40pm Energy Drink (This is my last one. NO MORE)
    Work Out:
    Deadlift: 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 5 x 5,
    Cleans: 95 x 10, 115 x 3 x 5,
    Suno Deeadlift High Pull: 115 x 3 x 5,
    Snatch Grip Hang High Pulls: 115 x 3 x 5
    6:00pm True Protein Shake, 16 0z. water,
    7:30pm Smoothie King Shake

    ReplyDelete
  9. Coach- Jeremy Food Saturday:
    7:00am 4 whole organic eggs, 1/2 cup cooked oatmeal, 1/2 cup whole organic milk, 16 0z. water,
    10:00am 4 oz. Turkey, 2 oz. Colby cheese
    Workout:
    Bench Press: 135 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 3, 285 x 5 x 5,
    Rack Floor Lockout Presses with Fat Bar:120 x 6, 170 x 6, 200 x 5, 220 x 5,
    Incline Dumbbell Press: 80 x 5, 85 x 5, 90 x 5, 95 x 5, 100 x 5
    12:00pm My big cheat meal for the week: Chili's Chicken Quesadillas, 20 oz Coke, chips and salsa,
    5:00pm Smoothie King Shake
    7:30pm 4 oz. steak, 2 cups green beans

    ReplyDelete
  10. Food Fri
    720am 2 eggs 3 strips of bacon
    12pm .8lb of turkey handfull of pecans 1 golden del apple

    workout
    deadlift 205x10 245x8 265x6 305x5 335 3x4 wod 10-Box Jumps 10- each arm 50lb KB MMA Rows 10-Burpess 10-Ring Rows 5:55

    3pm .5lb of LLB 2 strips of bacon 3.5oz spinach 2 tbl organic bal. vin. dressing

    5pm usual protein shake
    work
    1030 2 eggs 3 bacon

    ReplyDelete