Monday, September 14, 2009

Tues. 9-15-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches

6 rounds for time of:
Run 400 meters
25 Burpees Set up under a bar that is one foot above your reach for the burpees.
Jump and touch the bar for each burpee rep.


  1. Julie's mon food log:
    snack1:1/2 chicken breast,10 grape tomato,2 black coffee,1-16ozh2o
    meal1;1 1/2 chicken breast,1/2 c broccoli,salad,1/4 peach,1decaf tea,2-160z h2o
    snack2:protein shake(1scoop pp,8 oz h2o,)1/4 peach,1-16 oz h2o
    meal2:1/2 chicken breast(I would have had more,but I didn't have anymore cooked)1/2 c cottage cheese,1 apple,1 1/2 tbsp pb,2-16oz h2o
    snack3:protein shake(1scoop of pp, 8 oz h2o)1-16 oz h2o
    meal3:6 oz beef,salad,1/2 c broccoli,2-16oz h2o


  2. Joe's Monday food log:

    5a WOD

    6:30a 4 boiled eggs 1 green apple

    10a 6 oz baked chicken, mix green salad (two tblsp balsamic vinaigrette) 6 strawberries

    12:30p 7 oz sirloin, green beans and broccoli

    4p 1 handful of almonds

    6p 5 oz london broil, asparagus and salad (lettuce, tomatoes, celery, two tblsp balsamic vinaigrette

    a bunch of water all day. I didn't keep track

    I weighed in today at 285lbs with 42% body fat.

  3. Amys Monday food log
    Meal 1 protein shake pb blueberries

    Meal 2 3oz steak 8 nuts peppers
    Meal 3 6oz chick and steak mix 2 cups spinach peppers onion salsa
    Meal 4 6oz turkey 1 oz cheese
    Snack apple

  4. Janet's Mon. FL
    meal 1: Be True shake, H20
    meal 2: almonds (10), nectarine,H20
    meal 3: large salad with chicken,egg,tomato, cheese,ice tea, H20
    meal 4: 1/2apple with 3/4oz cheese,H20
    meal 5: 4oz steak, cup greenbeans,H20
    activity: crossfit

  5. Indira - MONDAY
    Meal 1- 4 shrimp w/ vegetables,
    1/2 baked sweet potato decaf w/ cream
    meal 2 - 5-6 s/berries, salad w/ cucumber and balsamic dressing, 3oz chicken
    meal4- 3 1/2 oz steak, veg
    meal5- fish, potatoes, salad w/ cucumber and tomatoes
    water - 3L

  6. Nice job Joe. Great first day menu. Your off to a good start. Keep it up!

  7. Amy 40:55
    Alex 23:30
    Erika 20:52
    Mike 21:18
    Jason 25:45
    Lynn 34:08
    Justin 24:53
    Janet 31:45 mod
    Efrain 23:39
    Julie 30:13
    Daniel 27:10
    Josh 25:20
    Spencer 20:30
    Jay 21:27
    Beth 29:18
    Anne Marie 25:18
    Lindsey 26:38
    Verella 39:08 (1 extra round)
    Rob 27:08
    Rich 25:30
    Rhonda 46:30