Thursday, October 8, 2009

Fri. 10-9-09 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

WOD: Complete 6 Rounds
Complete one exercise on both arms before moving to the next exercise. DO NOT put the KB down until you complete all three exercises on both arms. You can hold at rack position for rest or switch hands for rest. After completing one round take a 1-2 min. rest period then begin again.

10- KB Swings each arm
10 – KB Cleans
10- KB Jerk Presses

BIG D 270 lb. Push Jerk


  1. Julie's thurs food log:
    meal1:protein shake(8oz h2o,1 scoop pp)1-16oz h2o
    meal2:1 1/2 chicken breast,salad,2-16oz h2o
    meal3:1/2 c oatmeal,1scoop pp,1/4 c cottage,1apple, 1 tsp pb,1 decaf coffee,2-16oz h2o
    meal4:protein shake(8oz h2o,1 scoop pp)1 black coffee,1-16oz h2o
    meal5:2 eggs,salad,5 celery sticks,1tbsp pb,2-16oz h2o

    rest day

  2. Joe's Thursday food log:

    8:30am XL Coffee from DD, cream and 1 splenda

    12noon Carribean salad - dolphin, mixed greens, mandarin oranges, avocado, onions, other stuff, balsamic vinagraitte

    6:30pm 7 oz steak, 2 cups roasted squash, zucchini and onions, 1 cup mashed cauliflower, two glasses of red wine

  3. Janet's Thurs. FL
    8:30 2 eggs, 2 sm.sausage,coffee,cream,stevia,h20
    1:00 be true shake, 1/2 banana,handful pecans
    4:30 1/2 c cottage cheese,4 prunes, h20
    6:30 4oz pork, zuchini,yellow squash, non sweetened apple sauce,h20,few more pecans

    rest day

  4. Amys Thursday food log
    Meal 1 protein shake blue berries pb
    Meal 2 chicken veggies ov
    Meal 3 6oz steak mixed raw veggies
    Meal 4 protein shake blue berries pb

    Rest day

  5. Indira - Thursday
    meal1-protein shake 1/2 cup berries
    meal2-3oz beef, 1/2 chicken, veg
    meaL3- protein shake w/ 1/2 cup berries, 2 handful shelled peanuts
    meal4-3oz steak w/ veg
    meal5- 1/2 turkey patty, beef, w/ salad
    water 2L