Tuesday, September 29, 2009

Wed. 9-30-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Press
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%

WOD: Partner Training
100 - MB Chest Passes (50 each person)
100 - MB Rotational Passes (50 each person)
50 - Bench Dips (partner holds feet of person doing dips off the ground)
50 - Partner Wheel Barrow Push Ups (partner holds feet of person doing push-ups off the ground)


  1. Julie's tues food log:
    meal1:1/2 chicken breast,1/4 cucumber,1/2 roma tomato,1black coffee,1-16oz h2o
    meal2:1 1/2 chicken breast,salad,1/2 peach,1 black coffee,2-16oz h2o
    cucumber slices
    meal3:protein shake(8oz h2o,1scoop pp)1/2 peach, 1-16oz h2o
    meal4:protein shake(8oz h2o,1scoop pp)5 celery sticks,1tbsp pb,2-16oz h2o
    meal5:protein shake(8oz h2o,1acoop pp, 1/4 c blueberries)1black coffee,1-16oz h2o
    meal6:4oz turkey burger,2oz beef,salad,1/2 apple,2-16oz h2o


  2. Amy's Tues Food log:
    Meal 1: Protein shake 1 tsp.pb 1 handfull blueberries
    Meal 2: 4oz chicken 8 almonds
    Meal 3: 2 cups spinach 6 oz chicken 1 egg OV
    Meal 4: 8 almonds 1oz cheese apple
    Meal 5: 4oz chicken small salad 1/4 orange

    almost 1 gallon water (hope to finish tonight) crossfit

  3. Amy, I don't know how to explain it more clearly that eating just some nuts and cheese DO NOT make up a meal!

  4. Joe's Tuesday food log:

    4:30am Protein shake

    5am WOD

    7am 4 boiled eggs, 1 cup mixed fruit

    11am 6oz broiled chicken breast, medium salad, 2 tbls raspberry vinaigrette dressing

    1pm 7oz steak, green beans, broccoli

    5pm 7 oz pork tenderloin, 1 cup squash, zucchini and onions, 10 black olives

  5. Indira - Tuesday
    meal1- grilled fish, salad
    meal2- protein shake w/ s/berries
    handful almonds, decaf w/cream
    meal3- 2 whole eggs and 1 egg white, 1/2 cup brown rice, cooked kale, 1 mango
    meal4-protien shake w/ mango
    almonds and rasins
    meal5-grilled chicken breast,brussel sprouts and broccoli,
    balsamic and oil dressing

    (got that I ate too much fruit today and need more meat versus protien shake)

    water - 1-2 L

  6. Janet's Tues FL
    7:00 Be true shake with 1 tbs.Pb, coffee/cream/stevia
    9:45 2 eggs,2 bacon, 5 prunes 1 slice Ezekiel bread, H20
    12:15 2 oz ham /1oz cheese rollup, 3 oz ground sirloin, apple,H20
    3:00 10 almonds, 1 cup cottage ch.
    handful raspberries,H20
    7:00 4 oz chuck roast, carrots, 1/2 small baked potato,H20
    9:00 1 scoop be true shake
    H20: 100+oz
    activity: crossfit 20+m

  7. Julie's wed food log:
    meal1:4oz turkey burger,1/4 cucumber,1/2 roma tomato,2 black coffee,1-16oz h2o
    meal2:6oz salad shrimp, salad,1/2 apple,1decaf tea,2-16oz h2o
    meal3:protein shake(8oz h2o, 1scoop pp)1/2 apple,1-16oz h2o
    meal4:protein shake(8oz h2o, 1/2 c blueberries,1scoop pp)1/4 almonds
    1-16oz h2o
    meal5:4oz turkey burger,1 apple,1tbsp pb,1/4 c cottage cheese2-16oz h2o,
    meal6:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)2-16oz

    activity:bench press w/Danny

  8. Indira- Wednesday
    meal1- 1/2 chicken breast, salad w/balsamic dressing
    meal2- protein shake w/ mango
    meal3-1/2 chicken breast w/ cooked brussle sprouts
    meal4-1/2 chicken breast w/ cooked kale and 1/4 cup brown rice, small apple
    meal5- grilled fish w/ salad
    H2O- 3L