Nutrition Challenge:

Tuesday: 3 Gatorades
 2 water bottles
Ceaser salad
2 pudding
ham sandwich
4 chicken fingers
fries

Wensday: 3 water bottles
2 gatorade
1 choclate milk
chicken ceaser wrap
2 granola bars
3 choc cookies
2 chicken burgers
2 eggs

Thursday:
2 water
1 gatorade
2 choc milk
nesquick
carrots
corn
rice
chicken balls

Monday Novemeber 24: I was away refeering volleyball so i could not workout that day

Wensday 26 2014: I was playing volleyball in upper canada cup so i couldnt attend class

Friday 28 2014 : Warm Up:
■Run with an HR goal of 120 (or close). At least 10 sets of stairs or 400m outside
■Skip 2 minutes. Try to get in 20 DUs. Or 200 singles. Or both....
■Mobility: everything; take at least 3-5 minutes on this.
■20 jumping jacks – 15 military bag squats – 10 push ups – 5 burpees

Strength Component: Thrusters
■1 warm up set at ~30-40% 3RM (work on FORM). Use phones / cameras to help spot each other and to provide feedback.
■2 x 12 @ 60% 3RM
■5 push ups between sets
Circuit 1: 2 rounds, rest 2 min between rounds
■5 double unders (we should all be able to try these at this point…)
■10 offset push ups
■20 mountain climbers
■10 close grip push ups
■5 double unders
Thats all i could do before i had to leave to set up for a grade nine event

Nutrition Challenge

Monday 24 2014: 3 water bottles
1 piece of pizza
choclate milk
crackers
hamburger
fries
2 puddings
1 granola bar

Tuesday 25 2014

Warm up:
■Run 400m (could do this in the gym- early so you're not disturbing classes)
■6 sets of stairs
■6 minutes skipping
■10m of squat hops, inchworms, squat walk, lateral lunges
■Rollers, bands stretches… as necessary (some of you are using this to be lazy- please don't)
Strength Component: back squats
■3 x 8 @ 40-50% back squat 3RM
■5 DUs + 5 box jump-overs or box jumps
“Seven”
Seven rounds of the following for time (scale ROUNDS, not REPS if necessary).
■7 thrusters
■7 knees to elbows
■7 burpees
■7 KB swings
■7 pull ups
Finisher: 5 sets of 7 Mountain Climbers and 7 full sit ups
Your WOD: 20 curls each arm 30 lb(600lb each arm)
10 pull ups
100 lb bench press incline 2 sets of 10 (2000lb total)

Nutrition Challenge:

Wensday: 3 Bottles of water
                  2 Gatorade
                  Ceasear Salad
                   2 pieces of ham
                    Cheese burger
                    fries
                    2 Cookies
                   
Thursday: 4 Bottles of water
1 chocolate milk
toast
2 eggs
hashbrowns
2 pieces of pizza
1 cookies apple juice
macoroni salad

Day 52 Wednesday November 19
By popular demand, your warm up will be P90X Ab Ripper...
Finisher: mobility and ROM stretching (spend at least 10 mins. on this)
...

Your WOD: I hurt my shoulder so most of the class i really worked and streched out my shoulder to that good tips from wheeler. Other then that I did :
20 Leg extentions 100 LBs ( 2000 lb total)
30 sit ups
20 crunches

 

Nutrition Challenge

Tuesday Novemeber 18

4 bottles of water
Macoroni salad
toast
1 egg
hashbrowns
chicken ceaser wrap
Choclate milk
2 pieves of ham
Nesquick