Tuesday, September 1, 2009

Wed. 9-2-09 WOD

Wed. 9-2-09 WOD

Warm Up: 5 Reps for Each Movement
Shoulder Dislocators
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Back Squat
Reverse Lunges with Trunk Rotation

Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 2 x 85%, 3 x 2 x 90%

WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
Cleans -(Men-135 lbs. , Women 65lbs.)
Ring Dips (Advanced, Beginner/Interm. Bench Dips)


  1. Julie's tues food log:
    snack1:1c grape tomato's,1/2 turkey sausage,2 black coffee,1-16oz h2o
    meal1:1 1/2 chicken breast,1 salad, 1/2 apples, 1/2c broccoli, 1 black coffee, 2-16 oz h2o
    snack2:1/2 chicken breast,1/2 apple
    1-16 oz h2o
    meal2:protein shake,(1scoop protein powder, 1/2 c blueberries)
    2 turkey sausages links (sorry Danny, I need to finish these),1/2 apple,2-16 oz h2o
    snack3:1/2 sausage, 1/2 apple,1 black coffee,2-16oz h2o
    meal3:6 oz top round steak, salad(2c romaine, 1c spinach, 1/2 grn pepper,1 roma tomato, 1/2 cucumber,3-16oz h2o

    crossfit time 37:13(leg raises instead of KTE's)

  2. Janet's Tues. Log:
    7AM 28 gm Prot. shake, coffee/tsp.cream, 24oz H20
    10:00 2 eggs,cup cherries, 26oz.H20
    1:00PM: large lettuce salad with 5 oz. tuna, 8oz.H20
    4:00 cheddar cheeze 2oz, 1/2apple 16 oz H20
    7:00PM 4 oz. barb. pork, sm.salad with tomato and 1/4 avacado, 16 H20
    total prot (about) 105
    Total H2O: 90oz
    activity: crossfit Mod-leg r.instead of KTE's

  3. Amy's Tues Food Log
    Meal 1 1 tbls pb one banana
    meal 2 3oz turkey 2oz cheese
    Meal 3 1 cup spinach 2 slices bacon 1 egg 3oz turkey veggies ov
    meal 4 6oz roast beef 2oz cheese grilled squash

    64 oz water
    4diet coke ;(

  4. Joe's(Fat Bastard) Tues. Log:
    5am 1 large slice Raisin bread with butter

    6am Crossfit time 53 minutes a bunch of water

    7:30am 1 banana 32oz's of coffee with cream and sugar

    8am - 11am 1 pot of coffee with cream and sugar
    12p Lunch 1 10" Florentine pizza from Arizona Pizza, 5 glasses of iced tea

    4p 3 beers

    6p 2 cups beef tips with red wine gravy and 3 or 4 cups of egg noodles

    7:30p 1 low ball Crown Royal Reserve with ginger ale

    Do not try this at home kids!

  5. I forgot a few things!

    At lunch I also ate a half order of nachos with chili and all the toppings.

    At 9pm I ate 1 block of Bakers chocolate with peanut butter

  6. You're on the right track. Keep up the hard work. Haha!

  7. Chunky PB Guy aka JoeSeptember 2, 2009 at 12:46 PM

    I think I'm going to start eating peanut butter at every meal. It is a great way to get protein AND fat. Or so I hear!

    (remember kids, doing this at home can be hazardous to your health. I am a trained "fat bastard". I've been building up to this level for many years)

  8. Coach-Jeremy Workout:
    Wednesday: 85% of 1rm 5 x 5
    155 x 2 x 5,
    185 x 5,
    200 x 3,
    225 x 2
    240 x 2
    255 x2,
    275 x 5 sets x 5 reps

    Log Push Press:
    175 x 3,
    195 x 3,
    200 x 3,
    210 x 3 sets x 3 reps
    Dropped to 150 x 5 x 5

    Dips: 5 x 10 (Weighted 25 lbs.)

  9. Caoch-Nelson WOD Time= 14:38
    Rings & 135 lb Cleans

  10. Coach Danny's training

    Rack Goodmornings
    145 x 5 reps x 2 sets
    195 x 5 reps
    235 x 5 reps
    285 + 50 lbs chains x 5 reps
    325 + 50 lbs chains x 5 reps x 2 sets
    345 + 50 lbs cahins x 7 reps

    pause squats
    145 x 5 3 sec pause
    235 x 5 3 sec pause
    265 x 5 3 sec pause
    295 x 5 3 sec pause
    305 x 5 3 sec pause

    315 x 18 reps

  11. Coach-Jeremy Food
    4:00am-4 eggs 1/2 cup oat meal, 1/2 cup whole organic milk, 1 banana. 16 oz water.
    7am: 4 oz. Turkey, 4 oz. colby cheese., water 16 oz.
    10am: 8 oz. Steak, 2 Cups Green Beans, water 16 oz.
    1pm: Be True Protein Shake + 16 oz. water.
    2pm: Energy Drink-(Workout) + 16 oz. Water
    4pm: 8 oz. Steak, 2 Cups Green Beans, water 16 oz.
    7pm: tonight I'll have 8 oz. Chicken Breast, 2 cups Green Beans, 4oz. Sweet Potato, 16 oz. water

  12. Joe 16:33 **
    Nelson 14:30**
    Andrew 17:49**
    Mehmet 9:59**
    Ben 16:44
    Sarina 17:32
    Melisa 7:21 **
    Lindsay 8:05
    Josh 19:05 **
    Efrain 11:22
    Jeremy R. 9:00
    Nelson 14:38**

    ** As Prescribed

  13. Julie's wed food log:
    snack1:1/2 turkey sausage,1c grape tomato's,1 black coffee,1 -16oz h2o
    meal1:1 1/2 chicken breast,salad,1/2 c broccoli,1 black coffee,2-16oz h2o
    snack2:1-16oz h2o,1/2 chicken breast,1/2 apple
    meal2:protein shake(1 scoop of pp, 1/2 c blueberries,2 turkey sausage links,2-16 oz h2o,1/2 apple
    meal3 2:00pm:1/2 c cottage cheese,1apple,1/2 sausage,2-16oz h2o
    meal4 7:00pm:1 1/2c shrimp,1/2 avacado,sm salad,2-16oz h2o

  14. Because my verification word is mokiller, I have to post.

    Joe's Wed. food log:
    5:30am 1 whole green apple

    6am WOD of 16:33 as RX'd (ouch)+ 64 oz water

    7:30am 1 banana and 32 oz coffee with cream and sugar

    1pm Subway footlong BMT with bag of chips and root beer

    5pm 1 low ball Crown with Ginger

    6pm small chicken breast, 1 cup steamed carrots, 3 cups garlic mashed flowers (mashed cauliflower with salt, pepper, and garlic)

    7-8pm 2 low ball Crown with ginger

    (maybe more later, I'll post if I get crazy!)

    Now, here is the deal. I am going to post my diet for a few weeks (or days if I start feeling guilty) then post my weight. Then I am going to change my diet (as painful as that is going to be for me) and then track the changes. I have maintained 275 pounds with exercise and eating what I want when I want for some time now. But to prove to everyone, once and for all, that diet really makes a difference I will sacrifice myself. Not forever, but for science!

    Disclaimer: Do not dry wet sneakers in your toaster oven. Head of lettuce must be chopped before spinning. Not for children under the age of six, unless supervised. Do not use while driving. Never, EVER drink boiling water straight from the pan. Do not eat iPod Shuffle. DO NOT place a live animal in the microwave. Doing so could be fatal.


  15. Indira- Wed
    meal 1 - 2 eggs,1oz baked potato, 1-2oz broccoli,decaf w/ 2 tsp half & half
    meal2- 2oz grilled shrimp, sml salad, 5-6 grapes
    meal3-4oz grilled fish & chicken, grilled veg, fruit salad(grape&peach)
    meal4- 3oz grilled fish, grilled veg
    3L water

  16. Food:
    520 am: 4 strips of uncured bacon (bought at target) 3 Whole organic eggs (also target) 2 organic kiwi 1/4 cup of pecans
    8-830: Shake 2 O eggs 1.5 scoops true beef protein 1/4 pecans 1 Organic banana and water.

    1100 nap
    12pm 3 strips of bacon 2 eggs 1 kiwi

    2 workout bench
    225 2x2 1x3

    wod as posted already

    4pm Shake 2 O eggs 1.5 scoops true beef protein 1/4 pecans 1 Organic banana and water.

    7 2 strips bacon 1 egg 1 kiwi

    9 8oz of lauren's lean beef (the only free range beef at target) 2tbl spoon marzetti ranch dressing 3.5 oz spinach

    930approx bed.