10 mins to get your 1 rep max thruster.
WOD
10-9-8-7-6-5-4-3-2-1
Push Press
Kettlebell swings
Pullups
Bonus
We have had 10 People so far sign up for our challenge. You can still sign up this week.
When you lose motivation please talk to a trainer, we want to see you suceed. Be thinking about your fitness goals for 2012. Write them in your journals.
Great work everyone.
Warmup: 20 back ext., 15 GHDs, 15 pull-ups, 12 push-ups, stretches and rolled out.
ReplyDeleteThrusters up to 170#
Wod 10 - 1 pull-ups, kb swings (44 #), push press 65# 7:07
I ate a piece of cake, 2 chocolates, smoothie (good for me), chicken wrapped in bacon and salad for dinner. Not enough water.
Thrusters: 115
ReplyDeleteWOD: 9:19 (35# KB, 65# push press)
+bonus
It was good to see a full crew of 6am-ers this morning. The encouragement was great.
Breakfast today was oatmeal, For lunch I brought 2 hard boiled eggs, 2 PB&J sandwiches and a hunk of cheddar cheese. I need to start eating a vegetable or two.
I plan on coming in tonight with Joy. Looks like a good work out. Meals today, B- Eggs; L- tuna sandwich, apple and lots of water. D- fajitas.
ReplyDeleteAs I was finishing up the bonus I got this pounding headache. This article seems to be related: http://www.mobilitywod.com/2011/04/episode-228365-slaying-the-exertional-headache-beast.html
ReplyDeleteI post this to let people know that sometimes we come across minor injuries and things that are annoying and there are lots of forums out there where these things are being discussed. A simple Google search took me to both crossfit.com and to the mobilitywod.com. Anyway, don't be afraid to research challenges you may be facing, there are lots of free solutions out there.
Today I cannot train as I am stuck at work, but at the break, I wanted to list my food for Tuesday. banana with 4 TB of peanut butter, a ham and cheese sandwich on white bread, and a single serving size bag of trail mix for dinner.
ReplyDeleteI am SO SORE from my workout last night. Taking a month off is NOT a good idea. I am hoping to be able to go 2x weekly still, but I am going to represent the ward in basketball and that kills 2 nites a week.
Thrusters 105#
ReplyDeleteWod 13 something Rx
My food today
B: protein shake with tropical fruit mixture
Snack: mixed nuts
Lunch: ceasar chicken salad
Snack: turkey hot dog, carrots dipped in ranch, string cheese
Dinner: sweet and sour chicken with broccoli and red peppers unbreaded
After lunch, I finished off the last of my office stash of candy (hot tamales and gum drops). I won't buy any more candy this month. For dinner I had a vegetable (hurrah) soup with chicken in it.
ReplyDeleteWe did the challenge workout this morning and my score was 219. I have a strategy for this month. I'm going to come to the gym a few minutes early and get more reps in the warm up. I would love to do some of Clark's crazy extras. Okay, so that strategy sounded way more intense in my head. Now that I've typed it out I'm wondering, "What else?"
ReplyDeleteNot a great start to the nutrition part, and yes I'm admitting it.
B: Protein smoothie with spinach
L: None but I ate peanuts I found in my car that had some kind of sugary substance on them, and two pieces of candy I also found in the car. YIKES!
D: Salad with homemade dressing (olive oil, vinegar, dill) and chicken.
Half of a muscle milk before the workout this morning. I also drank water but not enough.
Brad's food report:
B: Protein smoothie (protein, milk, fruit)
Snack: 1/2 cup pistachios
L: Bowl of ham and bean soup, clementine, boiled egg, carrots, 12oz DIET Mountain Dew
Snack: 1/2 cups pistachios, boiled egg
D: Two chicken wings and thigh, sugar snap peas, mixed greens with ranch dressing, orange juice, sweet potato (yes, the whole potato)
About 3 quarts water.
ps-We took before and after pics today. Funny! We are going to be like the people in the magazines, pale, poochy, and sad in the before; tan, oily, and hairless after. WOD for January 30th is waxing for time!