Tuesday, October 13, 2009

Wed 10-14-09 WOD

Bench Press 1RM Test Day


Core Lift: Bench Press 1RM testing
(5 x 75%, 4 x 80%, 3 x 85%, 2 x 90%, 1 x 95% find 1RM in 3-5 attempts)

WOD: Heavy TGU’s 3-4 rounds
2 TGU’s each arm, rest 1-2 minutes. Increase weight each set.

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3 comments:

  1. AnonymousOctober 13, 2009 at 8:41 PM

    julie's tues food log;
    meal1:protein shake,(8oz h2o, 1scoop pp,1/2 c bluberries,1tsp pb)1-16oz h2o
    meal2:1/2 c oatmeal,1scoop pp,1/4c cottage cheese,1tsp pb,1 apple,2-16oz h2o
    meal3:2boiled eggs,1chicken breast,1peach,2-16oz h2o
    meal4:6oz grilled grouper,salad,1c mixed vegetables3-16oz h2o
    meal5:5 stalks celery,2tsp pb,protein shake(8oz h2o,1scoop pp)


    crossfit

    ReplyDelete
  2. Evolved Athletics, IncOctober 14, 2009 at 8:02 PM

    New Bench Press P.R.'s

    Amy 125 lbs. (up 20 lbs.)

    Amber 100 lbs. (up 10 lbs.)

    Chad 205 lbs. (up 15 lbs)

    Kim 65 lbs. (PR)

    Melissa 130 lbs. (up 5 lbs.)

    Jack 155 lbs. (PR)

    James 185 (up 20 lbs.)

    Lily 90 lbs. (PR)

    David 265 lbs. (up 10 lbs.)

    AnneMarie 95 lbs. (up 10 lbs)

    Andrew 285 (up 10 lbs)

    Carl 365 (up 90 lbs)

    Jay 260 (PR)

    Sam 315 (up 90 lbs)

    Claudine 75 lbs. (up 5 lbs)

    Beverly 95 lbs. (up 10 lbs.)

    Naomi 100 lbs. (up 5 lbs)

    ReplyDelete
  3. AnonymousOctober 15, 2009 at 12:18 AM

    Julie's wed food log:
    meal1:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
    meal2:1egg+2egg whites,1apple,2-16 h2o
    meal3:salad with blackened grouper(6oz)2-16oz h2o
    meal4:1/2 c green beans,salad,8oz meat loaf,2-16oz h2o
    meal5:4 stalks celery,2tsp pb,protein shake(8oz h2o,1scoop pp)1-160z h2o


    crossfit

    ReplyDelete

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