Wednesday, October 28, 2009

Wed. 10-28-09 WOD

General CF Warm Up:

Core Lift: Push Press
10 x 50%, 8 x 60%, 6 x 75%, 4 x 85%, 4 x 2 x 90%

WOD: 4 Rounds Best Time
10- KB Thrusters (Men 30-50 each hand, Women 15-30 each hand)
Row 100 m (SPRINT)


  1. Julie's wed food log:
    meal1:4 oz beef,1/2 apple,2black coffee,1-16oz h2o
    meal2:6oz salad shrimp,salad,1c grn pepper strips,2-16oz h2o
    meal3:protein drink(8oz h2o,1scoop pp)
    meal4:1egg+2egg whites,1/2 apple,2tsp pb,2-16oz h2o
    meal5:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tap pb)1-16oz h2o
    meal6:1 1/2 ground beef hamburger(7%fat)1apple,1tsp pb,1decaf coffee,2-16oz h2o


  2. Indira-
    Meal1- lamb, 2 tbs brown rice, 1/4 cup squash
    meal2-eggs w/ veg, 1 small bran pancake
    meal3-protein drink w/ berries and 1/2 banana
    meal4-burger w/ veg w/ caesar salad dressing on side

    meal1- steak w/ eggs, decaf w/ cream
    meal2-protein drink w/ berries and 1/2 banana, handful of peanuts
    meal3-lamb w/ brown rice, eggplant
    meal4-chicken breast w/ spinach 1-2 tbs brown rice
    meal5-protein drink w/ mango and berries

    meal1- chicken w/ beef and brocc.
    meal2- protein drink w/ berrie and 1/2 banana
    meal3- slice whole wheat bread w/ 1/2 avocado and 2 handful of unsaled nuts
    meal4- salmon, shrimp, kale, 2 tbs potato
    meal5- protein drink w/ mago and berries