Monday, October 26, 2009

Tues. 10-27-09 WOD

Run 5K Best Time
(If you finish early complete core work below)

4 ROUNDS:
50 SITUPS
50 FLOOR HYPERS
50 LEG RAISES
50 MB TRUNK ROTATIONS (25 EACH SIDE)


3 comments:

  1. Julie's mon food log:
    meal1:2 boiled eggs,3 sections of asian grapefruit,2 black coffee,1-16oz h2o
    meal2:1 1/2 chicken breast,salad,10 grape tomatos,2-16oz h2o
    meal3:protein drink(8oz h2o,1scoop pp),1-16oz h2o
    meal4:protein shake(8oz h2o,1/2 c blueberries,6 slices banana,1scoop pp)6stalks celery,2tsp pb,1-16oz h2o
    meal5:1egg+2egg whites,salad,1apple,2tsp pb,1/4 c cottage cheese,2black coffee,2-16oz h2o


    crossfit

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  2. Best Lifts & Times
    Chad 255 4:30
    Amber 160 2:30
    Jack 275 5:00
    Lisette 85 2:53
    Carl 445 5:24
    Justin 235 2:21
    Eric 205 2:21
    G. 2:30
    Sam 3:52
    Efrain 245 1:50
    Julie 115 4:13
    Janet 110 2:34
    Donna 95 3:30
    Verella 125 2:23
    Lily 125 2:23
    AnnMarie145 2:15
    Rhonda 70 2:37
    Art 2:01
    Phil 3:05
    Rich 300 2:41
    Joe 315 2:34
    Ben 235 2:06
    Josh 205 2:35
    Mehmet 335 2:06
    Beverly 70 4:29
    Sarina 200 2:15
    Lindsay 175 2:15
    Claudine85 2:30
    Beth 115 3:17
    Lisa 145 2:20

    Awesome work today guys! Notice a huge improvement in everyone's strength. Keep up the hard work!

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  3. This was a little longer than a 5k (3.53 miles) but who's counting???

    Chad 36:38
    Amber 36:52
    Amy 40:45
    Rebecca 32:33
    Kim 35:28
    Melissa 37:48
    Lynn 27:08
    Donna 37:48
    Rich 32:40
    Efrain 23:54
    Verella 34:29
    AnneMarie 38:24
    James 32:00
    Lindsay 31:37
    Josh 28:45
    Sarina 32:30
    Beth 37:27
    Glen 32:22

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