Thrusters 2-2-2-2-2
WOD
21-15-9
Jumping pullups
squats
burpees.
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf Pages 5-9 are examples of zone meals, check it out for some ideas.
How is everyone doing? Is everyone doing the water challenge? Get rid of sugar drinks and diet drinks as well, replace them with water.
Next week is bring in a friend week. Everytime you bring in a friend your name will go in a drawing for a prize.
ReplyDeleteThrusters: 85-85-90-95-95
ReplyDeleteWOD : 5:37
+Bonus (It's a fun one)
We were missing a couple of you 6AM-ers this morning. Hope to see you next week.
So what I wanna know is when did Ernie start lifting so much more weight than me? Geesh!! And I think Clark's beanie gives him super-fast powers. I'm going to start wearing one of those!
ReplyDeleteThrusters: 35-45-55-65-75
WOD: 5:54
Bonus: I won't give it away but here's a hint...mine was called "climb and fall"
Want another nutrition hint from me? No? Oh well, it's salad for breakfast! Yeah, that's right. Eat green things for breakfast! I'm not making this stuff up. I'm not trying to be bossy (well, maybe a little). My degree is in the field of food science/nutrition and I just want to help everyone be successful in their nutrition goals. Really!!
Back to the salad, I had one this morning. Eggs and sun-dried tomatoes (pureed with olive oil) over mixed spring greens. Try it!!
And since our topic of the month is drinking water...here is a chart I think you will relate to. Gross? Maybe. Useful? Yes.
http://www.choa.org/childrens-hospital-services/orthopaedics/programs-services/sports-medicine/resources/~/media/CHOA/Documents/Services/Orthopaedics/Sports-Medicine/Heat-Illness-Urine-Test.ashx
This chart is indicated for children but works for adults, too.
Thanks Heleen! That chart is great! I'm gonna show it to my boys. I'mm gonna have to try that salad, it sounds good! Please keep posting any menu ideas you have, because mine are very limited :)
ReplyDeleteI yet had another personal trainer today! Thanks Camie!
Thursters: 15-35-45-50
WOD: 6:50
Didn't do the bonus, to busy talking :)
Alright, I have a questions. When am I supposed to see this "Change in body composition" Erick keeps telling me about? My shape is still round, but now it is sore. Sparky pushed me and I am feeling it big time. Definition? um, no. Granted It has been about 5 weeks and I only can come 2 times a week, but still, with all of this pain, shouldn't I see something yet?
ReplyDeleteMarco, remember its 80% diet and 20% exercise to get results. Also you should be coming in at least 4 times a week. So next week let's see a little more of you so we can start seeing "less of you".
ReplyDeleteDiet makes you skinny crossfit makes you Sexy.
ReplyDelete