Tuesday, October 6, 2009

Wed. 10-7-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

WOD: Angie- (Int./Adv.)
100 – Pull Ups
100 – Push Ups
100 – Sit Ups
100 – Squats

Angie-Beg.
50 – Pull Ups
50 – Push Ups
50 – Sit Ups
50 – Squats

7 comments:

  1. Julie's tues food log:
    meal1:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
    meal2:1/2c slow cooking oats with 1scoop of protein powder and 1/4 c cottage cheese and apple(this was very good and filling)1 black coffee,2-16oz h2o
    meal3:protein shake(8oz h2o,1scoop pp,1/4 c banana)1boiled egg,2tbsp nuts2-16oz h2o
    meal4:3oz beef,salad,1boiled egg,4 stalks celery,2-16oz h2o
    meal5:protein shake(8oz h2o,1scoop pp),1-16oz h2o


    crossfit and bike 6 miles

    ReplyDelete
  2. Janet's Tues. FL
    7:00 Be True shake with,1/2 cup blueberries,1 raw egg, h20, coffee, with cream/stevia
    10:00 2oz steak, 1/2 cup cot. cheese, 4 prunes, h20
    1:30 4 oz tuna,egg, 1 cup grapes,h20
    6:00 3 oz of steak on large salad with 1/4 avacado, tomatoes and egg, h20, handful roasted pecans, h20

    activity: crossfit

    ReplyDelete
  3. Indira-Tues
    meal1-protein shake w/ mixed berries &1 small banana
    meal2-steak w/ veg
    meal3-1grilled chicken breast small salad
    meal4-handful peanuts,steak, steamed greens, dressing
    meal5-protein drink, 1/2 scoop w/ mixed berries
    water - 2L

    ReplyDelete
  4. as Rx'ed

    Andrew 18:14
    Nelson 26:27
    Ben 33:04
    Loe DNF

    Band pull-ups
    James 42:29
    Justin 20:51
    Carl 26:29
    Gray 28:21
    Jason 25:47
    Sam 26:22
    Matt 25:25
    Glenn 23:31
    Lindsey 26:46
    Serina 22:56
    Efrain 21:50

    band pull-ups/knee push-ups

    Chad 26:50
    Amber 26:50
    Amy 30:25
    Sarah DNF
    Erika 22:14
    Melissa 31:30
    Julie 23:50
    Kim 26:30
    Shelly 22:14
    Anne Marie 29:50
    Artie 33:09
    Lisa 30:38
    Janet 30:40
    Beth 32:44

    Beginner
    Indire 21:08
    Philip 33:19
    Beverly 32:38
    Shelly 22:14

    ReplyDelete
  5. Julie's wed food log
    meal1:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
    meal2:1/2 c oatmeal(1scoop pp,1/2 apple,1/4 c cottage cheese)1 egg,2-16oz h2o
    meal3:protein shake(1scoop pp,1/4 c blueberries)1-16oz h2o
    meal4:1egg,7 grape tomatos,2-16oz h2o,1black coffee
    meal5:3oz beef,1/2 chicken breast,salad,1/2c grn beans,2-16oz h2o,1decaf coffee

    crossfit 23:50 and bike 6 miles

    ReplyDelete
  6. Amys wed food log
    Meal 1 protein shake blue berries PB
    Meal 2 4oz chick 1oz cheese 6 almonds
    Meal 3 6oz steak 1egg 2 cups spinach OV apple
    Meal 4 6oz chick 1/4 avocado orange raw broccoli

    Crossfit
    Day 3 no diet coke :-)

    ReplyDelete
  7. Indira-Wednesday
    meal1-protein shake w/ mixed berries and small banana
    meal2-1/2 chicken breast w/ veg & nuts
    meal3-protein shake w/ mixed berries & banana, handful nuts
    meal4-turkey burger w/ salad
    activity-crossfit
    water 2L

    ReplyDelete