Thrs. 7-1-2010 WOD

Warm Up:


Shoulder Stretches

High Knees

Single Leg/Arm Touch Downs

Ligh Jog

Fast Jog

Light Run

Fast Run

Frankenstein

Lat. Lunge Stretch



WOD: TEAM WORK

2-Teams compete to complete 1000 calories in 45 min.

(Each team member has 60 sec. to row as many calories as possible then switches with another team member.) First Team to 1000 Calories WINS!!



Row 1000 Calories

Wed. 6-30-2010 WOD

Warm Up: 5 reps each


Shoulder Dislocators

Deadlift

High Pulls

Hang Cleans

Push Press

Thrusters



Core Lift: Bench Press

10 x 50%, 8 x 60%, 8 x 70%, 6 x 75%, 3 x 80%, 3 x 85%, 1 x 90% (3 x 2 x 95%)



WOD: Jackie for Time

1000 m. Row

45 lb. Thrusters 50 reps

Pull Ups 30 reps

Tues. 6-29-2010 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



W.O.D.: 6 rounds for time of:

Run Cone Course (To US 41, (R) to Beacon Manor Dr., (R) Between Buildings (Copy Lady) back to Zuleta’s

25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Simplify Your Eating

For those of you interested in weight loss here is what my son and I have been eating. This is not a diet for everyone to follow nor am I prescribing this to anyone person to follow. I am only letting the public see how we eat and what is working for us. This is only a sample of what we eat and it changes occassionally as we get bored with it.

Best advice is to eat whole organic foods. Meats, fruits, veggies, nuts and seeds. Very simple to do. No junk food, processed foods, sodas, juices, packaged or boxed foods. If man had to make or manufacture it you shouldn't be eating it. Plain and Simple!!

Here is what my son and I are doing:

Breakfast:
3 Hard Boiled Eggs
1 Cup Organic Greek Yogurt (Plain)
1/4 Cup Blueberries

Mid-Morning:
4 Slices Deli Turkey
2 Slices Deli Cheese
1 Cup Mixed Veggies

Lunch:
4-6 oz. Chicken Breast or Steak
2 Cups Cooked Spinach

Mid-Day:
1 Cup Organic Greek Yogurt (Plain)

1/4 Cup Blueberries
6 Almonds

Dinner:
Same as lunch

Late Snack:
1 Cup Organic Greek Plain Yogurt
6 Almonds

(or)

Protein Pudding (ONLY 1-Serving Per Night)

1/2 gallon Organic Whole Milk
6 boxes Fat Free/Sugar Free Jello Pudding Mix
Mix ingrediants

Then add:
4 servings of protein (Beef Protein from http://www.trueprotein.com/)
add more milk as needed to blend smooth.

Portion into 1 cup serving dishes and chill.

Mon. 6-28-2010 WOD

Warm Up:
Shoulder Stretches
DL
DLHP
Thrusters
Back Squats

Core Lift: Back Squat
10 x 50, 8 x 60, 6 x 65, 5 x 75.
3 x 80, 1 x 85, (3 x 3 x 90%)

WOD: 4 Rounds
30 yrd. Walking Lunges (Men 50-60 lbs., Women 25-40 lbs.)
30-Box Jumps or (Weighted Step Ups 15 each leg)

Sat. 6-26-2010 Boot Camp

1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises



Jump Rope

KB Single Arm Swings (2 rounds left, 2 rounds right)

Lateral Hops /Steps Over Hurdles

KB Thrusters

Box Step Ups

KB Single Arm High Pulls (2 rounds left, 2 rounds right)

Fri 6-25-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Sumo Deadlift Conventional

Practice Hand Stand Push Ups-Advanced

Practice MB Push Ups Beginner/Intermediate


(Warm up to working deadlift weight for Diane)

WOD: Diane (21, 15, 9)- Timed
Deadlift (advanced- men 225, women 135) (Beg./Int. –Men 135, women 95)

Hand Stand Push Ups (Advanced ONLY!) (Beg./Int. MB Push Ups)