Tuesday, September 8, 2009

Wed. 9-9-09 WOD

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


Core Lift: Press- Strict
10 x 50%, 8 x 60%, 6 x 65%, 5 x 70%, 3 x 75%, 5 x 3 x 80%

WOD: AMRAP in 15 min.
15-Body Rows
1-Lap Around Bldg.
15-KB Floor Presses


5 comments:

  1. Julie's food log for tues:
    snack1:protein shake,(8oz h2o, 1scoop pp,1/2 c blueberries,1tsp pb,2-16oz h2o
    meal1:1egg+2egg whites,1/4 c cottage cheese,1 apple,4 celery sticks, 1 1/2 tsp pb,1black coffee,2-16oz h2o
    meal2:1chicken breast,1peach,3celery sticks,6 grape tomato's,2-16oz h2o
    meal3:1 chicken breast,1peach,12 grape tomato's,3celery sticks2-16oz h2o
    snack tonight:protein shake

    ReplyDelete
  2. Joe's food log for Tuesday:

    5:30am 1 green apple

    6am WOD

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

    12:30pm black and bleu cheese burger, french fries, fried pickles and three glasses of tea

    5pm 2 Pulled pork BBQ sandwiches, 6 "light" beers

    9pm 1 green apple, sliced with peanut butter

    ReplyDelete
  3. Chad 3
    Amber 3
    Melissa 3
    Joe 3
    Erika 4
    Beverly 2
    Big-G 3
    Carl 3
    Jason 4
    Ellen 3
    Justin 5
    Sam 3
    Carmen 2
    Eric 4
    Stu 4
    Josh 4
    Efrain 5
    Daniel 4
    Lily 3
    Janet 3
    Julie 3
    Lindsey 4
    Verella 3
    Anne Marie 3
    Nelson 5
    Indira 3
    Lynn 3
    Jake 4
    James 4
    Rich 4
    Ben 4
    Alex 4
    Naomi 3
    Glen 4

    ReplyDelete
  4. Coach- Jeremy Food:

    4:00am 4 Whole Organic Eggs, 1/2 cup cooked oatmeal, 1/2 cup whole organic milk, 1 banana, 16 oz. water,

    7:00am 4 oz. turkey, 2 oz Colby Cheese

    9:45am Be True Protein Shake

    10:00am 10 mile bike ride +
    Shoulder Press:
    Bar x 5, 65 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 3, 155 x 3, 185 x 2, 185 x 2, 185 x 2, 175 x 3, 175 x 3

    12:30am 4 Whole Organic Eggs, 1/2 cup cooked oatmeal, 1/2 cup whole organic milk, 1 banana, 16 oz. water

    3:45pm Be True Protein Shake

    7:30pm 8 0z. Steak, 2 cups mixed vegies, 16 0z. water

    ReplyDelete
  5. Indira-Wed
    Meal1-3oz steak, vegetables, decafw/cream
    meal2-s/berries,1/2 banana,1/2 turkey, veg
    meal3-1 piece lamb chop,tomatoes w/cucumber salad
    meal4- fish,potatoes,zuccu.
    water 3L
    crossfit

    ReplyDelete