Monday, October 19, 2009

Tues. 10-20-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches

WOD: Best Time
Run to Bridge & Back
50 MB Seated Trunk Rotations (Each Side)
200 Jump Ropes
50 KTE’s
1000 m Row


3 comments:

  1. Julie's mon food log
    meal1:protein drink:(8oz h2o,1scoop pp,2tbsp oatmeal)1-16oz h2o
    meal2:1egg+2egg whites,1apple,1tbsp pb,2-16oz h2o,1black coffee
    meal3:large salad,3oz chicken,1apple,2-16oz h2o
    meal4:6oz ground beef,salad,2oz mozzarella cheese,1c watermelon chunks,2-16oz h2o


    crossfit

    ReplyDelete
  2. James--food log for Monday

    Each meal 16oz h20

    meal 1: chicken breast and eggs

    meal 2: protein shake--45g protein, banana

    meal 3: Pork--8oz, grapes

    meal 4: turkey 6oz, cheese

    meal 5: Pulled pork--80z, green beans

    ReplyDelete
  3. Chad 31:47
    Amber 32:27
    Sara dnf
    Rebecca 33:56
    Erika 22:22
    Jack 37:18
    Melissa 31:34
    Justin 24:06
    Julie 24:15 mod
    Krazy 25:39 mod
    Donne 43:40
    Janet 30:49 mod
    Lily 37:37
    Rich 27:00
    Anne Marie 32:21
    Art 37:22
    Ben 26:36
    Amy 33:09
    Sarina 27:59
    Lindsey 29:59
    Glen 31:31
    Sam 31:50 mod
    James 35:43
    Lisa 35:51
    Beth 33:44
    Carl 37:00
    Claudine 39:07

    ReplyDelete