Thursday, October 22, 2009

Fri. 10-23-09 WOD

Core Lift: Conventional Deadlift
5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 4 x 80%, 4 x 2 x 90%

WOD: HELEN- 3 Rounds best time
1-Lap Around Bldg
21 KB Swings (50-60 lb, Women 30-40 lb)
12 Pull Ups


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4 comments:

  1. AnonymousOctober 22, 2009 at 7:34 PM

    Julie's thurs food log:
    meal1:1/2 chicken breast,10 grape tomato,1black coffee,1-16oz h2o
    meal2:4oz ground beef(7%),salad,4 stalks celery,1/2 apple,1black coffee,2-16oz h2o
    meal3:1/2 chicken breast,1/2 apple,1-16oz h2o
    meal4:1egg+2egg whites,1apple,2tsp pb,1/4c cottage cheese,2-16oz h2o
    meal5:4oz turkey burger,salad,1boiled egg,1/4 asian grapefruit,1black coffee,2-16oz h2o


    rest day

    ReplyDelete
  2. AnonymousOctober 22, 2009 at 7:40 PM

    Janet'Thurs. FL

    Meal 1 two turkey burgers, 5 prunes,coffee with cream/stevia,h20
    Meal 2 (at hospital) 2 eggs, 2 sausage(bacon gone),h20
    Meal 3: be true protein shake
    snack: 1 apple,1TBS Pb,H20
    Meal 4: 5 oz roast beef, 1whole steamed artichoke, 1 cup greenbeans,h20

    Activity: rest

    ReplyDelete
  3. James SmithOctober 23, 2009 at 5:04 PM

    James thursday food log:

    16oz water each meal, 16oz coffee @ meal 2 w/ cream

    meal 1: 6oz chicken breast, 3scrambled eggs

    meal 2: 1 cheesestick, 4 oz beef jerkey

    meal 3: 5oz tuna fish, 2 cups salad

    meal 4: 6oz pulled pork, carrots

    meal 5: protein shake (45g protein powder, banana), plain yogurt w/ honey

    ReplyDelete
  4. AnonymousOctober 23, 2009 at 7:11 PM

    as rx'ed
    Efrain 10:07
    Ben 11:44
    Andrew 9:58
    Jay 11:38
    Josh 10:58

    modified
    Chad 14:07
    Amber 14:23
    Rebecca 14:26
    Amy 14:56
    Kim 10:50
    Melissa 13:49
    Justin 11:31
    Eric 14:58
    Stu 14:22
    Julie 13:35
    Janet 13:58
    Donna 15:02
    Artie 12:34
    Lilly 14:31
    Anne Marie 12:18
    Rhona 16:48
    Philip 18:04
    Lisa 13:48
    Beth 17:17
    Sam 12:50
    Carl 17:10
    James 14:18
    Serina 10:27
    Lindsey 10:34

    ReplyDelete

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