Aerobic, Nutritional, Tenacious and Simple



Thursday, January 5, 2012

Friday January 6

Warm up

Squat Clean and Jerks
2 reps every minute for 10 mins

WOD
5 Rounds for time
5 Deadlifts  200/165
10 Ball Toss Sit ups
15 Goblet Squats

Bonus

8 comments:

  1. That is a funny picture. I like Brad's expression.

    Found this flow chart I thought you would all enjoy...
    http://a.yfrog.com/img734/9315/cf9lj.jpg

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  2. Back squat 3x3x3: 135, 185, 205

    WOD: I did the benchmark 1 minute of all the stuff... don't remember my #'s

    yesterday food
    b:protein shake with cucumber, fruit
    s:almond butter
    l:taco soup with avacado
    s: almonds with crasins, slice of swiss cheese
    d: lettuce wraps $ crispy green beans (PF Changes)

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  3. Squat-Clean/Jerk 75# (plain old jerk, not the OHS jerk)

    WOD (165# deadlift, 14# ball, 26# goblet) - 10:35


    This morning I had malt-o-meal for breakfast. For lunch I've brought 3 PB+J sandwiches, some stuffing and some dried cranberries. I also brought a large can of V8. I think the cranberries and the V8 are paleo. A little paleo every day (er, most days that is).

    I just looked at last year's Crossfit games workouts. Oi! If this year's workouts are similar, I'm going to need to start lifting a whole lot more than I can now. That 165# squat clean/Jerk is sounding mighty heavy.

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  4. Thanks 9:30 am class for being patient with me. There were a lot of you, it was great fun. Tomorrow the teen class is moved to 8:15 due to basketball schedule. Saturday wod times will varie for the next few weeks. Good work today everyone. There will be an 8:30 pm class.

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  5. Food for the day: salad with eggs, ham and cheese, club sandwich and 1/2 lasagne from last night. Gonna win. I just have to. I have 40 pounds to lose!!!

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  6. Friday
    B-Carrotts, then scrambled eggs. Water
    L- Chicken, lettuce tomato.
    D- Chicken taco
    S- cheese stick
    The squat clean and jerks were killer. But after that is was a pretty good work out.
    my time was 11:something

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  7. Heleen:
    B: 2 eggs and 3 bacon slices over mixed greens. Wasn't really hungry so I saved some for lunch
    S: clementine
    L: remains of breakfast salad
    D: Beef salad from Costa Vida. This was a mistake. The meat was too sweet. I didn't even think about the sugar content until I took a bite. I didn't eat the tortilla or beans and ordered it with no cheese.
    Water, water, water.

    I did not eat enough today, but it was weird because I wasn't really hungry. Until Brad and I went on a trail run and I was dying. Then I literally almost died because two bozos were firing handguns ACROSS the trail!

    Brad's food:
    B: Two eggs, 5 slices bacon, 6oz milk
    S: apple
    S: sweet potato with butter
    S: 1/2 chicken breast, 2 cheese sticks, 1 1/2 cups grapes
    D: Steak salad from Costa Vida with guac, salsa, dressing, and no tortilla, no cheese. He waited all day to have diet soda at dinner and didn't refill it. Progress!

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  8. Friday food journal
    Lots of water I was very dehydrated from Thursday
    B- Protein shake
    snack- apricots
    L-cheese stick,pumpkins seeds, beef jerky
    snack-banana
    D-chicken soup,cottage cheese,almonds
    Snack- celery, carrots,cucumbers

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