CFC Nutrition Challenge - Week 3, Tuesday

I always kick myself when I don't take advantage of downtime to do things like mobility stretches. Today there was a lot of downtime waiting for my truck to be repaired. Instead, I did some walking around the city and a whole lot of reading. Sometimes making yourself better is about mental manipulation too. A few hours later and I find myself in Winifred Montana writing emails on the wireless access at the grocery store. There is no cell phone coverage. Wonderful wide open spaces...and a lot of room to do walking lunges!

Day 16:

Breakfast - Two hard boiled eggs, two sausage patties, one apple

Snack - None

Dinner - Eggs, bacon, sausage, bowl of fruit, coffee

Snack - 1.5 oz almonds, 2 oz jerky, Larabar

Supper - Salad, 6 oz butter poached cod, 3 asparagus spears

WOD:

 

20 min volume WOD

HSPU - 2 reps on minute for 5 rounds, 1 rep on minute for 15 rounds

 

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 3, Monday

A mid-day flight takes me from 115 degree temps of Phoenix to the balmy 80's of Great Falls, Montana. I found my way to the hotel and down to the river for a quick and dirty WOD. Unfortunately my feet are a bit soft and sore from Saturday's run in the rain so I had to back off a bit and couldn't finish what I originally intended to do. Tomorrow I'm off to edge-of-nowhere MT. 

Day 15:

Breakfast - Two egg fritatta with salmon and stuffing over greens with candied pecans and raspberries

Snack - none

Dinner - burger with cheese, bacon, fries, salad

Snack - 2 oz mixed nuts

Supper - Ultimate fajita (steak, carnitas, shrimp, chicken) at On the Border, grilled veggies, salad

WOD:

 

Max Mile - 6:17

Tabata sets - Push-ups/Squats

Handstand Practice

 

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Sunday

Another sleepy morning in cool Flagstaff gave way after 3 hours in the car to an oven-like Phoenix. The oppressive heat kept me inside but I can't complain - they have a book store and and REI! Relaxation was the word of the day for Sunday. And a great meal - modified from thefoodee.co

 

Day 14:

Breakfast - Two eggs, bacon, country shredded potatoes, fruit

Snack - none

Dinner - apple-pear, 3 oz cheese/pepperoni combo

Snack - carmalized cauliflower w/tahini

Supper - Salmon stuffed with sausage, shrimp, goat cheese. Grilled veggies w/sauteed kale.

WOD:

 

None - Rest

 

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Saturday

There isn't much like waking up to a sleepy Flagstaff on a Saturday in August. The town was super busy last night with all of the NAU students returning for classes, but it was cool and calm this morning. We made our way to the diner then the race. It was cool to check out all of the mountain bikers out there, but even more fun to snoop on all the RV's! Stacey had fun grinding her single speed around the 26 mile lollipop. A quick afternoon shower made it a muddy wet fun mess. Next year I'm going to join the team - on a unicycle!

 

Day 13:

Breakfast - Two eggs, 1/3 cup hashbrown, 3 oz ham, coffee

Snack - nut mixture

Dinner - 1 oz Summer sausage, 1 oz beef jerky, 3 oz pulled pork bbq, 1/3 cup coleslaw, handful of dried fruits

Snack - nut mixture, larabar, jason's maple almond butter pack

Supper - blackened ahi tuna w/salad and veggies, calamari

WOD:

Trail run at 7500 feet. 8.76 miles in 1 1/2 hours.

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Friday

A super early wake-up to catch the 7am to Phoenix to watch Stacey and her friend Vanessa take on the Barnburner 104 MB race tomorrow in Flagstaff. I woke up surprisingly springy after yesterday's wrecker of a double WOD. The plane ride will be good for some rest though the cramped quarters won't help my stressed muscles relax. Am super hungry but will fast a few more hours rather than get junky food at this airport.

Day 12:

Breakfast - Fast

Snack - Fast

Dinner - Fast

Snack - Cocoa Almonds

Supper - Chorizo Burger over salad w/polenta

WOD:

None - Completed Isabel on Thursday

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Thursday

Another early wake-up for a good time with the morning crew! Today is a double after 24 hours of rest. I can absolutely say that my body is wrecked. I went hard during the early part of the week and my body really needs the break. Lucky for me, it won't get one. Not until tomorrow anyway. Getting up for a plane at 4 AM is going to be TOUGH!

Day 11:

Breakfast - 3 egg omelet with sauteed onion/mushroom, 1/2 oz goat cheese, 1/2 cup cottage cheese, 1/2 cup grapes, peach

Snack - 2 blocks 88% dark chocolate, bag carrot sticks

Dinner - 4 oz steak w/4 cups mixed steamed veggies, 16 almonds

Snack - 8 almonds, Larabar, 2 oz steak, 1 oz Terra chips

Supper - Spyro Salad w/extra meat

WOD:

MET CON: 5 RFT

200m Heavy Carry (50% BW) or Sled Pull (65% BW)

10 Overhead Squat (60% 1RM)

Completed as Rx'd at 95#.

Second WOD:

"Isabel"

30 Snatches for time (135#)

Completed as rx'd in 5:15

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Wednesday

Early wake-up for a good time with the morning crew! They push the limits hard - well before most of the world is even ready to get up. Felt solid and definitely was looking forward to the rest of the day to rest.

Day 10:

Breakfast - 2 egg omelet with sauteed onion/mushroom, 1/2 oz goat cheese, 1/2 cup cottage cheese, 1/2 cup grapes, peach

Snack - 2 blocks 88% dark chocolate

Dinner - 4 oz steak w/4 cups mixed steamed veggies, 16 almonds

Snack - 8 almonds, 1/2 peach, 2 oz steak, 1 oz Terra chips

Supper - 4 oz over a monster salad w/ 1/2 sweet potato strings - mixed greens, peppers, mushrooms, carrots, tomato, oil

YES! I do eat the same thing every day... Well sort of. The accroutements on my salad change some. And when I'm not trying to eat everything left in my fridge for a trip I plan out more extensive meals. But this works! 

WOD:

STRENGTH:

ME Weighted Push-up - 125 # plus chain

MET CON:

AMRAP 10 min

10 Seated Box Jump

10 Ring Push-ups

Completed as rx'd - 7 rounds plus 10 box jumps

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Tuesday

A new week starts in our challenge with solid results seen and heard from week one. Great job everyone! I'm hearing some very good musings. Don't forget - weeks one and two are the hardest. Lean on each other and you'll be at week 5 before you know what happened! Eat food. And enjoy.

A late late late night getting home from visiting Matt and there was nothing in the fridge to start the day. Off to the 'tune for an omelet!

Day 9:

Breakfast - 2 egg omelet with sauteed onion/mushroom, 1/2 oz goat cheese, 1/2 cup cottage cheese, 1/2 cup grapes, peach

Snack - None

Dinner - 4 oz steak w/4 cups mixed steamed veggies, 16 almonds

Snack - 8 almonds, 1/2 peach

Supper - 4 oz over a monster salad - mixed greens, peppers, mushrooms, carrots, tomato, oil

WOD:

AUG.23.11 "Gymnastics Gone Bad" WOD

MET CON: With a continuously running clock, perform as many reps at each station, for 1 minute each. Three total rounds. The movements are: Handstand; Push-up; Ring Dip; Back Extension; Pull-up; V sit-up; Rest

Completed as rx'd - 105, 108, 100 = 313 reps

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Week 2, Monday

A new week starts in our challenge with solid results seen and heard from week one. Great job everyone! I'm hearing some very good musings. Don't forget - weeks one and two are the hardest. Lean on each other and you'll be at week 5 before you know what happened! Eat food. And enjoy.

A late late late night getting home from visiting Matt and there was nothing in the fridge to start the day. Off to the 'tune for an omelet!

Day 8:

Breakfast - Gyro Omelet with 1/2 cup grits

Snack - Peach, 4 oz burger

Dinner - 4 oz steak w/4 cups mixed steamed veggies

Snack - Sardines, Apple

Supper - 3 oz pork loin, 1 oz steak over a monster salad - mixed greens, peppers, mushrooms, carrots, tomato, oil

WOD:

STRENGTH:

DE Front Squat 12x2 (at 50% of last week's max)

Use Bands or chains in addition as desired.

155 x 6; 165 x 6 - with chains

MET CON:

25 Strict Hang Pull-ups

5 Clean and Jerk (70% 1RM)

20 Strict Hang Pull-ups

4 Clean and Jerk (75% 1RM)

15 Strict Hang Pull-ups

3 Clean and Jerk (80% 1RM)

10 Strict Hang Pull-ups

2 Clean and Jerk (85% 1RM)

5 Strict Hang Pull-ups

1 Clean and Jerk (90% 1RM)

140 lbs, 150 lbs, 160 lbs, 170 lbs, 180 lbs - completed in 15 mins

Power Output (from cathletics.com) - 

66.91 watts 
0.09 horsepower 
49.35 ft-lbs/sec

CFC Nutrition Challenge - Day 7

A full week in and I'm still logging my food. Go me! :-)

Today was an off-nutrition day as I didn't plan very well for the trip. Went to DC with my son and checked out the International Spy Museum. Pretty sweet! They say it takes two hours to go through. We took 6 and shut it down. Riding the Metro in and back out of the city was really nice. Check it out sometime!

Day 7:

Breakfast - 3 eggs, 3 turkey bacon pieces, 1/2 oz cheese, 5 dates,

Dinner - Pentagon Pear Chicken Salad at Capitol City Brewing Company

Supper - 3 oz BBQ pulled pork and 2/3 cup fries from Ollie's Trolley

Snack - 2 3/4 oz mixed nuts, 3 oz hamburger, sesame snack bar, 2 oz pork cracklins

Snack - 5 oz total of sweet bologna and swiss cheese cubes 

WOD:

None - walked around DC and the International Spy Museum

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 6

Saturday morning and this workout was swweeeetttttttt! Killer. Now I get to dig in the garden. Can life in Lanco get much better? I can only think of one way...

Do I get extra points for the six hours I spent building this? ;-)

Day 6:

Breakfast - 2 eggs, 2 oz burger, 1/2 oz cheese, 5 dates,

Snack - 4 oz burger, tbsp almond butter, nectarine

Dinner - 4 oz burger, 1 cup cauliflower, 1/2 tomato, tbsp almond butter

Snack - none

Supper - Spyro Salad (gyro meat over lots of lettuce, red beet eggs, beets, pepper, feta...) 

Water - 3 qts herbal ice tea (unsweet)

WOD:

Games Masters Chipper

For time:
10 Handstand push-ups
20 Wall ball shots (20/15)
30 Toes-to-bar
40 Power cleans (135/95)
50 Burpees
60 Sumo dead lift high-pull (75/55)

Completed in 16:35

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 5

A nice day to end the week on. Steady, strong work and lots of peaches!

Day 5:

Breakfast -2 eggs, 3 turkey bacon, 1/2 tomato, 1/2 oz cheese, 5 dates

Snack - 16 oz coffee, 1 peach

Dinner - 1/2 cup ratatouille, 1 cup roasted beet/sweet potato/pumpkin mixture, 5 oz pork/chicken cubes, 1 peach

Snack - 1 peach, 12 oz Coke Zero

Supper - 4 oz steak, 1/2 cup acorn squash w/cinnamon, 1/3 cup sauteed sweet potato and onion

WOD:

DE Kettlebell clean/press & sled pulls, 4 rounds for time.

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 4

Up early today. A full 24 hours of rest for my legs and I can finally feel them again. Nice high cadence spinning to get to work and I'm ready for the day. Same breakfast and lunch as yesterday. Who wants to take bets on what supper will be?

Day 4:

Breakfast - 3 eggs, 1 oz fresh sausage link, 1/2 tomato, 1/4 onion, 1/2 oz goat cheese, 1/2 cup greek yogurt, 1/3 cup black berries, 5 dates, Sliver of Coconut Tres Leches cake

Snack - 16 oz coffee, 1 med apple

Dinner - 1/2 cup ratatouille, 1 cup roasted beet/sweet potato/pumpkin mixture, 5 oz pork/chicken cubes

Snack - Larabar, 12 oz Coke Zero

Supper - Big ass salad! Same ingredients as yesterday...but with 4oz of turkey/beef burger.

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

2 rounds, 12 mile high cadence cycling - got my butt handed to me by Louie, the fixie rider!

Power Output (from cathletics.com) - 

Not available

CFC Nutrition Challenge - Day 3

This one started with a bang! I joined in with the early crew today for the WOD so getting up early was key. I made my breakfast to bring to work and broke out the motorbike for a perfect morning ride to the box.

Working with Scott was key. Form was kept solid and when my back started rounding at 255 we called it a day. I'm excited to know that I could hit 275 and probably nail my old pr of 295 with only a few days of concentrated work. My legs are toast. Tonight I learn to can peaches. Tomorrow I'll ride the bicycle, garden, and rest.

Day 3:

Breakfast - 3 eggs, 1 oz fresh sausage link, 1/2 tomato, 1/4 onion, 1/2 oz goat cheese, 1/2 cup greek yogurt, 1/3 cup black berries, 5 dates, Cherry Almond Dollop

Snack - 16 oz coffee, 1 med apple

Dinner - 1/2 cup ratatouille, 1 cup roasted beet/sweet potato/pumpkin mixture, 5 oz pork/chicken cubes

Snack - can of sardines in olive oil, nectarine, 12 oz Coke Zero

Supper - Zucchini Casserole (1 1/2 cup mixture of zucchini, onion, cheese, tomato, grass-fed beef) 1/2 cup moosetracks ice-cream (I know, I know. But sometimes you just have to say yes to the six year old who is dying to get you a dish of it!

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

Max Effort - Front Squat

135 x 5; 205 x 3; 215 x 3; 235 x 1; 255 x 1

135 x 5 deep hold; 95 x 5 deep hold

Completed as rx'd

Clean - 3 rounds by 10 reps @ 65; 1 round @ 115

Snatch - 3 rounds by 10 reps @ 65; 1 round @ 115

Power Output (from cathletics.com) - 

55.27 watts 
0.08 horsepower 
40.77 ft-lbs/sec

CFC Nutrition Challenge - Day 2

A big day ahead! Here's what I ate to fuel the WOD. I swear it's the afternoon sardines that do the trick!

I felt really well waking up; not much soreness. As the day progressed (and I was stuck behind my desk) my legs became tight and tender. They weren't quite ready for the WOD but by the end of it there were no nerves left to feel any pain. Great group of ladies kept me on my toes! Nice work everyone!

Day 2:

Breakfast - 3 eggs, 1 oz fresh sausage link, 1/2 cup greek yogurt, 1/4 cup blue berries, 1/4 cup black berries, 1 plum, 2 dates, sliver of Coconut Tres Leches cake (non-gluten!)

Snack - 16 oz coffee

Dinner - 1 cup Spaghetti Squash, 1 cup homemade meat sauce (turkey/grass-fed beef, crushed tomatoes), 1/2 cup ratatouille

Snack - can of sardines in olive oil, nectarine, 12 oz Coke Zero

Supper - 4 cups mixed greens, 1/3 red pepper, 3 sweet peppers, 1 carrot, 1 oz hard cheese, 5 oz chicken, pork loin and turkey bacon, 2/3 cup cauliflower, 1/2 cup broccoli, 6 olives

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

Fight Gone Bad

3 rounds of 5 minutes with 1 minute rest at the end of each round.

Every minute the athlete tries to complete as many reps (or, calories for the rower), as possible.

Every minute on the minute, the athlete moves from one movement to the next, until they have completed all movements.

The movements are: Row, Sumo Dead lift High Pull, Box Jump, Push-Press, Wall-Ball, Rest

Completed as rx'd - 110, 110, 107 = 327 reps

Power Output (from cathletics.com) - Not available

CFC Nutrition Challenge - Day 1

With the start of the CFC Nutrition Challenge I now have to get back to my daily logging about fuel and work... And it's about g-d time! I haven't been slacking per se, just letting everything else get in the way of taking the few moments each day to log this all properly. Back on track to good habits!

Day 1:

Breakfast - 2 eggs, 1/2 oz sausage, handful spinach, 1 tbsp goat cheese, 1/2 cup greek yogurt, 2/3 cup grapes

Snack - 1 med apple, 16 oz coffee

Dinner - Antipasto salad - 6 cups lettuce, 1/2 cup pickled veggies, 1/2 pickle, 1/2 tomato, 3 oz deli meat, 1 oz cheese, 2 tbsp oil, 1 tbsp bleu cheese dressing

Snack - can of sardines in olive oil, Larabar, 12 oz Coke Zero

Supper - 4 cups mixed greens, 1/3 red pepper, 3 sweet peppers, 1 carrot, 1 oz hard cheese, 5 3/8 oz chicken and turkey bacon, 2/3 cup cauliflower, 1/2 cup broccoli

Water - 32 oz H20, 12 oz herbal ice tea (unsweet)

WOD:

AMRAP 20 minutes

* Deadlift

* Back Squat

* Push Press

One bar, change weights as needed. Lift for maximum volume in time allowed. Must keep the reps of each movement the same.

Completed as rx'd. 36,825 total pounds at 185 lbs body weight for volume/weight ratio of 199.05

60 total reps at 225 (DL) 185 (BS) 115 (PP)

15 total reps at 115 (5 DL, 5 BS, 5 PP)

Power Output (from cathletics.com)
107.85 watts 
0.15 horsepower 
79.55 ft-lbs/sec

Nutrition - 6 April

Sleep, 11:00 to 5:45, no alarm

Meal 1 - Prime Rib skillet w/sour cream (Denny's)

Apple, 3 oz mixed nuts, 1 oz string cheese

Meal 2 - 4 cups spring greens, 2 cups broccoli/carrot/cauliflower mix, 1/2 rotisserie chicken, avocado, pear (supermarket)

Meal 3 - shrimp and scallop ceviche over 1 cup greens, GF brownie - eight bucks! :-/(Fired Up Grill)

Nutrition - 5 April

Sleep - 10:30 to 4:30, no alarm

Meal 1 - Southwestern Omelet w/ 1/2 hashbrowns, no pancakes, fruit cup, banana (Denny's)

Apple, 1.5 oz almonds

Meal 2 - Steak fajita salad w/extra sour cream, guacamole, 3 corn chips

Meal 3 - macadamia crusted chicken over spinach salad, 1/2 cup sweet potato fries

Nutrition - 4 April

Sleep - 9:30 to 6, no alarm

Meal 1 - Ultimate Omelet, 2 hb eggs, 2 sausage patties, fruit cup (Denny's)

Meal 2 - Salad and fruit bar w/5 oz chicken breast (JB's Restaurant)

Meal 3 - Fajita salad w/beef strips, extra sour cream (Dugout Sports Grill)

Crossfit WOD: 4.4.2011

Name: Regional WOD 2
Description: 9 deadlifts 155 lbs, 12 new standard push-ups, 15 box jumps 24 inches
As many rounds as possible in 15 min
Result: 10 rounds + 9 deadlifts
Notes: At CF Immortals in Chandler, AZ

Nutrition - 3 April

Sleep - 11:30 to 7, no alarm

No meals until 7 PM - 24 hour fast. Spent the day walking around Chandler, Phoenix, and Tempe AZ. Browsed some stores, drank some coffee and water. Put on at least 7 miles and got a whole ton of sun!

Fast Break Meal - Grilled Salmon (5 oz) w/garlic butter EVOO sauce, balsamic vinagrette tomatoes, sauteed green beans and onion. 2 oz beef jerky, 1 oz mixed nuts.

Crossfit WOD: 4.3.2011

Name: DBC, DBT
Description: 15 dumbell power cleans, 15 dumbell thrusters
5 rounds for time
Result: 11:52
Notes: Hotel WOD w/20 lb db's, modified from mainsite WOD of 20# med ball cleans and wallball

Crossfit WOD: 4.2.2011

Name: Hike
Description: Go for a hike!
For Pleasure!
Result: Completed to 3100 ft.
Notes: Prospector's Trail on Superstition Mountain in AZ's Lost Dutchman State Park

Nutrition - 2 April

Sleep - 11 to 7, no alarm

Meal 1 - 5 pieces pork roll, hb egg, 2 scrambled eggs, 1/2 cup cottage cheese, 1/2 banana, 1/3 cup pineapple

Meal 2 - Chicken Avocado salad w/quesadillas (corn tortilla)

Meal 3 - Mongolian BBQ, 1/4 cup frozen yogurt, 1 slice cheesecake w/blueberries

Nutrition - 1 April

Sleep - 10 to 5:30, no alarm

Meal 1 - Veggie/egg/sausage skillet w 1/2 potatoes. 2 hb eggs.

Orange

Meal 2 - liver and onions, side salad, 1/2 cup mixed vegs, 1/2 tomato

Apple

Meal 3 - red cab, dozen grilled buffalo wings, fajita salad, Super filling!

Nutrition - 2 April

Sleep - 11 to 7, no alarm

Meal 1 - 5 pieces pork roll, hb egg, 2 scrambled eggs, 1/2 cup cottage cheese, 1/2 banana, 1/3 cup pineapple

Meal 2 - Chicken Avocado salad w/quesadillas (corn tortilla)

Meal 3 - Mongolian BBQ, 1/4 cup frozen yogurt, 1 slice cheesecake w/blueberries

Nutrition - 1 April

Sleep - 10 to 5:30, no alarm

Meal 1 - Veggie/egg/sausage skillet w 1/2 potatoes. 2 hb eggs.

Orange

Meal 2 - liver and onions, side salad, 1/2 cup mixed vegs, 1/2 tomato

Apple

Meal 3 - red cab, dozen grilled buffalo wings, fajita salad, Super filling!

Crossfit WOD: 4.1.2011

Name: B, su, kbs, pu, hspu
Description: 70 burpees, 60 sit-ups, 50 kbs, 40 ring rows, 3 - 30 sec handstand holds
For time
Result: 15:03
Notes: Lap 1: 15:02
| At hotel in AZ, 95 degrees at 7 pm! 30 lb db for swings. heaviest hotel had...
Modified from main site WOD to work with what I have available.

Crossfit WOD: 3.31.2011

Name: 10k
Description: Run 10K
For time
Result: Completed
Notes: My tracker didn't work and I lost the time and distance. went approx 7.5 miles in an hour and developed two super blisters...

Crossfit WOD: 3.31.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 18200
Notes:

Crossfit WOD: 3.30.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 17056
Notes:

Nutrition - 31 March

Sleep - 10:30 to 6, no alarm

Meal 1 - Meatlovers scramble at Denny's, no toast - sub mixed fruit, 2 hb eggs, 2 sausage parties

Apple

Meal 2 - Wild Pass Salad w/4 oz extra chicken, ice tea

Meal 3 - Irish Nachos (potato chips w/meat, cheese, tomato) Massive steak w/double veggies

Nutrition - 30 March

Sleep - 10:30 to 5:45, alarm - flying to phoenix today

Meal 1 - 1 cup scrambled eggs, 4 slices bacon, 1/2 cup potatoes, 1 slice quiche

Meal 2 - Chili's smokehouse burger over house salad w/ half fries

Meal 3 - Green mango Thai salad w/prawns, sardines

2 oz macadamia nut, apple

Crossfit WOD: 3.29.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 12049
Notes:

Crossfit WOD: 3.29.2011

Name: Jerk
Description: Behind the neck Jerk 1-1-1-1-1
For weight
Result: 165 lbs
Notes: 125-135-145-155-165

Crossfit WOD: 3.29.2011

Name: Run Ladder
Description: Run 1600 m, run 800 m, run 400 m, run 200 m, run 100 m, run 50 m
For time. Rest interval is time of completion
Result: Completed
Notes: 6:20, 3:10, 1:15, 0:37, 0:17

Crossfit WOD: 3.28.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 8166
Notes:

Crossfit WOD: 3.28.2011

Name: OHS, FS, BS
Description: Overhead Squat 5 x 1, Front Squat 5 x 1, Back Squat 5 x 1
For weight
Result: 185, 265, 275
Notes: Increase load each set

Crossfit WOD: 3.27.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 5126
Notes:

Crossfit WOD: 3.26.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 10130
Notes:

Crossfit WOD: 3.26.2011

Name: Regional #1
Description: 30 double unders, 15 power snatch (75 lbs)
As many rounds as possible in 10 min
Result: 5 rnds + 30du + 10ps
Notes: Final attempt - with Bonnie

Crossfit WOD: 3.25.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 12255
Notes:

Crossfit WOD: 3.24.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 15306
Notes:

Crossfit WOD: 3.23.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the dayResult: 10980
Notes:

Crossfit WOD: 3.23.2011

Name: WB, PU
Description: 10 wall ball 20 lbs, 10 pull-ups
7 rounds for time
Result: 9:46
Notes:

Crossfit WOD: 3.22.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 14414
Notes:

Crossfit WOD: 3.22.2011

Name: Death by Pullups
Description: Do one pullup the first minute, two pullups the next, three...
With a continously running clock
Result: 15 rounds
Notes:

Crossfit WOD: 3.22.2011

Name: Run, su, be, run
Description: Run 1 mile, 100 situps, 100 back extensions, run 1 mile
For Time, partition as needed
Result: 21:49
Notes:

Crossfit WOD: 3.21.2011

Name: Steps
Description: Walk
For distance - score is total number of steps in the day
Result: 6642
Notes: 1/2 day

Crossfit WOD: 3.20.2011

Name: Regional #1
Description: 30 double unders, 15 power snatch (75 lbs)
As many rounds as possible in 10 min
Result: 5 rnds + 30 du + 3 ps
Notes: Second attempt

Nutrition - 29 March

Sleep - 1030 to 530, alarm

Meal 1 - 2 eggs, 3 oz scrapple, 1 cup home fries

Meal 2 - 8 oz shredded chicken, 3 cups steamed broccoli/pepper/onion

Meal 3 - chicken/turkey harvest salad

Munchies - 2 oz macadamia nuts, 2 blueberry protein balls, 4 walnut cinnamon crackers

Nutrition - 28 Mar

Sleep - 10:30 to 5:30, many wake-ups - got enough sleep, but not well rested

Meal 1 - 2 bratwurst links, 1 oz beef stick, 1/2 up greek yogurt, banana, 2.5 oz nuts

Snack - Fruit Cup (25g Carbs)

Meal 2 - antipasto salad

Meal 3 - Greek salad w/6 oz gyro meat, sweet potato fries

Crossfit WOD: 3.20.2011

Name: Sweeper Run
Description: Run 15k
Result: Completed
Notes: Blue Marsh Trail

Crossfit WOD: 3.18.2011

Name: Regional #1
Description: 30 Double-unders, 15 Power Snatch (75 lbs)
As many rounds as possible in 10 min
Result: 4 rnds + 18du
Notes: First Attempt

Nutrition - 27 Mar

Sleep - 11:30 to 7:30

Meal 1 - veggie omlette w/crabmeat, fruit cup, coffee

Meal 2 - sweet potato lasagna over spinach, w/added tuna and tilapia

None others.

Nutrition - 26 Mar

Sleep - 12 to 6, nap till 8 - felt good at 6, some soreness at 8. Should've just gotten up.

Meal 1 - Omlette, hash browns, scrapple

Meal 2 - sweet potato lasagna over spinach, 1 tbsp walnut oil

Meal 3 - gyro salad w/extra meat and greek oil dressing

Nutrition - 25 Mar

Sleep - 10 to 6, no alarm

Meal 1 - 1/2 cup Greek yogurt.

Meal 2 - sweet potato lasagna, fruit cup

Meal 3 - 14 oz prime rib, huge mixed salad

Nutrition - 24 Mar

Sleep - 10 till 12, 12:30 till 6, no alarm

Meal 1 - 1/2 cup yogurt, 7 dates

Meal 2 - Sweet Potato Lasagna

Meal 3 - pizza, pizza, pizza... I don't even want to talk about it. :-/

Nutrition - 23 Mar

Sleep - 9:45 to 5, nap till 6.

Meal 1 - 2 eggs, 6 oz tuna/tilapia, 1/4 cup yogurt, 5 dates, 1/2 apple, 1/2 head cauliflower

Snack - mixed berry fruit cup, 3 cookies (my nemesis!)

Meal 2 - Three trips to the salad bar, eggs/cottage cheese for protein, can of sardines

Meal 3 - Sweet Potato Lasagana

Nutrition - 22 Mar

Sleep - 9:40 to 6, alarm

Meal 1 - 2 eggs, 3 oz bratwurst, 5 dates

Snack - 1.5 oz cashews

Meal 2 - 8 oz chicken, 3 cups cooked mixed veggies, banana, 1 cup grapes

Meal 3 - 8 oz chicken, 4 cups romaine, 1 carrot, 1/4 cup onion, 1/2 cup cauliflower, 2 tbsp oil, 2 tbsp pumpkin seed

Nutrition - 21 Mar

Sleep - 9:30 to 5:40, no alarm

Meal 1 - Antipasto Salad w/extra meat plus 3 oz chicken, bleu cheese

Meal 2 - Sardines, 5 dates, 2 oz pepperoni

Meal 3 - 3 oz Bratwurst, 7 dates, 1/2 cup greek yogurt

Nutrition - 20 Mar

Sleep - 12:30 to 6:30, alarm - staffing a trail race today, had to be at trailhead by 8.

Meal 1 - 6 oz cheeseburger, corn chips, 3 oz mixed nuts

Meal 2 - 3 oz ham, banana, 4 oz chicken, 3 cups mixed greens w/creamy dressing, ice cream sandwich :-(

Meal 3 - 8 oz lamb burger over spring mix, olives, feta

Nutrition - Mar 19

Sleep - 11 to 6:30, alarm

Fluid - 15 oz coffee, 16 oz herb tea

Breakfast - 2 eggs, 6 oz asst sausage, 1/2 cup hashbrown, banana, small apple

Lunch - Oh my - I didn't write this stuff down and I certainly don't want to admit what I ate for the rest of today. Here's what I remember: buffalo grilled chicken salad w/bleu cheese, grilled plantains, water. 4.4oz mix of pepperoni and cheese, 12oz mix fruit cup. Coffee x 2. Ice cream sandwich. 2-4oz glasses of cab.15 dates or so.

Nutrition - 18 Mar

Sleep - 10 to 5, no alarm - napped till 5:30

Fluid - 15 oz decaf, 30 oz coffee, 2 - 20 oz diet pop, 16oz diet tea

Breakfast - 3 coconut muffins, 6 oz coconut chicken, 2/3 cup of grapes,

Lunch - banana, 1 oz beef stick, 3 oz mixed nuts

Dinner - buffalo chicken salad w/bleu cheese, 3 oz smoked cod, 1/2 oz cheese, 1 tbsp almond butter

Nutrition - 17 Mar

Sleep - 10 to 5:30, no alarm

Fluid - 15 oz decaf, 16 oz coffee, 8 oz water

Breakfast - Fast

Lunch - Antipasto Salad, can of Sardines in oil, apple

Dinner - 3 cups romaine, 1 carrot, 1/4 cup onion, 3 oz chicken breast, 1 tbsp sunflower seeds, 1 tbsp oil, 1/2 cup grapes

I'm toying with a condensed eating window. No food earlier than 10 or later than 8. Today's first meal came at 1:30 so I was okay with eating dinner at 8:30.

Nutrition - 16 Mar

Sleep - 10 to 5, no alarm

Fluid - 15 oz decaf, 16 oz coffee, 20 oz Coke Zero, 8 oz water, 12 oz herbal tea cold

Breakfast - 1 bratwurst link (3 oz), 3 eggs, 1/2 cup Greek Yogurt, 1/2 cup grapes, 5 dates

Lunch - 6 oz ground lamb, 1 bag steamfresh veggies (broccoli, carrots, water chestnuts, snow peas), can of sardines in oil

Dinner - 2.5 oz tuna, 2 oz chicken thigh, 1 1/2 oz pepperoni, 4 cups romaine, 1/4 cup diced onion, 1 carrot - matchsticks, 1/2 cup grapes, 1 tbsp oil, 1 tbsp lard (to fry up chicken and pepperoni in)

Crossfit WOD: 3.16.2011

Name: MU, DL, WLS

Description: 7 Muscle-ups, 15 Deadlift @ 225 lbs, 30 Walking Lunge Steps
Four rounds for time.

Result: 18:10

Notes: This is the most muscle-ups I have done in a day. Felt good! still having trouble with weak low back. Need to work on building that strength. RDL's in warm-up?

Nutrition - 15 Mar

Sleep: 10 to 5:45, no alarm

Fluid: 15 oz decaf, 16 oz herbal tea, 

Breakfast: 3 eggs, 1/4 cup ea of mushroom, green pepper; 1/2 cup ea of grapes, greek yogurt; 1 bratwurst link (3 oz); 4 dates; 1 block 86% dark chocolate

I wasn't hungry when I awoke, but my new Le Crueset skillet was just staring me down and it makes the most perfect omelets! Ended up with hunger pangs at 10. They subsided by noon and though they were gone I decided to eat lunch anyway.

Lunch: 3 oz ground beef; 3 oz london broil; 1/2 cup green bean/mixed veg; 1 cup braised cabbage with 1 oz mixed nuts; 1 tbsp oil; apple

Dinner: 1 oz pepperoni, 1 tbsp almond butter, 10 grapes 

Again, just haven't been very hungry lately. My newest food goal for the next 30 days is to only eat if hungry - but never eat after 8:30 pm.

Nutrition - 14 March

Sleep: 10 to 6, woke with alarm.

Fluids: 15 oz decaf, 16 oz coffee, 16 oz herbal tea, 20 oz water

Breakfast - Fast (not hungry)

Lunch - Banana; 3 oz sausage with 1/4 cup ea of sweet potato, carrot, and pineapple; 3 oz of ground beef with 1/3 cup ea of green pepper and onion; Apple

Dinner - 3 cups Romaine, 1 carrot, 1/4 onion, 1/2 cup grapes, 1/2 cup mushrooms, 2 oz pepperoni, 3 oz chicken thigh, 1 tbsp walnut oil, 1/4 cup sunflower seeds

Crossfit WOD: 3.14.2011

Name: BS, HSW

Description: 135 lbs Deadlift x 20 reps, 20 yard Handstand Walk
5 rounds for time

Result: 3 rounds + 15 yards

Notes: 20 min cap - need to work the walk, need more movement without the back hyperextension

Crossfit WOD: 3.12.2011

Name: RDL
Description: Romanian Deadlift
10-10-5-5-3

Result: 305 lbs

Notes: 135, 185, 205, 235, 305

Crossfit WOD: 3.12.2011

Name: Time Trial

Description: Run 1 mile
For time

Result: 6:12
Notes:

Crossfit WOD: 3.11.2011

Name: FS MAX
Description: Front Squat 1-1-1-1-1-1-1
For Max Weight

Result: 295 lbs PR

Notes: Culmination of 6 weeks of intensive front squat training

Crossfit WOD: 3.11.2011

Name: BS MAX
Description: Back Squat 1-1-1
For max weight

Result: 335 lbs
Notes: Following FS failure, matched PR with low bottom

Crossfit WOD: 3.11.2011

Name: DL MAX
Description: Deadlift 1-1-1
For max weight

Result: 425 lbs
Notes: Following back squat failure - PR by 20#

Crossfit WOD: 3.10.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

At 80% of 275 - to low box

Result: Completed
Notes:

Crossfit WOD: 3.8.2011

Name: FS - 2x2

Description: Front Squat 2-2

At 100% of 275

Result: Completed
Notes:

Crossfit WOD: 3.7.2011

Name: Row, DBS

Description: Row 1000 meters, 40# dumbell snatch - 50 reps, Row 750 meters, 40# DBS - 35 reps, Row 500 meters, 40# DBS - 20 reps

For time

Result: 19:11
Notes:

Crossfit WOD: 3.3.2011

Name: FS - 3x3

Description: Front Squat 3-3-3

At 95% of 275

Result: Completed
Notes:

Crossfit WOD: 3.1.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

At 80% of 275

Result: Completed
Notes:

Crossfit WOD: 2.26.2011

Name: FS - 4x4

Description: Front Squat 4-4-4-4

At 90% of 275

Result: Completed
Notes:

Crossfit WOD: 2.24.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

At 80% of 275 - to low box

Result: Completed
Notes:

Crossfit WOD: 2.22.2011

Name: PlU & Lsit
Description: 15 Chest-to-Bar Pull-ups, 30 sec Ring L-sit Hold
As many rounds as possible in 15 minResult: 7 + 5 pull-ups
Notes:

Crossfit WOD: 2.22.2011

Name: FS - 5x5

Description: Front Squat 5-5-5-5-5

At 85% of 275

Result: Completed
Notes:

Crossfit WOD: 2.21.2011

Name: Whittman

Description: 1.5 pood Kettlebell Swing x 15, 95 lbs Power Clean x 15, 24" Box Jumps x 15

For time

Result: 26:03

Notes: Modified in round 3 - hang power cleans, Russian kettlebell swing

Crossfit WOD: 2.19.2011

Name: FS - 6x2
Description: Front Squat 2-2-2-2-2-2
Result: Completed
Notes: 80% - 220 lbs, used box

Crossfit WOD: 2.18.2011

Name: Ledesma - mod

Description: Parallette Handstand Pushups x 5, Toes through Rings x 10, 20 lbs Medicine Ball Cleans x 15

As many rounds as possible in 20 min

Result: 23:00

Notes: Modified - handstand negatives, 5 rounds for time.

Crossfit WOD: 2.18.2011

Name: Mile Run
Description: Run 1 mile
For time
Result: 6:28
Notes: Warm-up

Crossfit WOD: 2.17.2011

Name: FS 6x6
Description: Front Squat 6-6-6-6-6-6
Result: Completed
Notes: 80% - 220 lbs

Crossfit WOD: 2.15.2011

Name: RDL - Push/Pull-ups

Description: 2 Romanion Deadlifts followed by 5 push-up/pull-up complex

20 Rounds

Result: Completed

Note: 275# on bar. This followed a 5x10 set of the push/pull and a 5x2 set of TSP's at 220. Total volume = 12100, plus front squats for a 14740# day.

Crossfit WOD: 2.15.2011

Name: Time Trail - Mile

Description: Run 1 mile
For time

Result: 6:20
Note:

Crossfit WOD: 2.15.2011

Name: FS 6x2

Description: Front Squat 2-2-2-2-2-2

Result: Completed

Note: 80% - 220 lbs, to box

Crossfit WOD: 2.13.2011

Name: FS 6x5

Description: Front Squat 5-5-5-5-5-5

Result: Completed

Note: 80% - 220 lbs

Crossfit WOD: 2.13.2011

Name: Basal

Description: 500m row, 10 pullups, 20 pushups, 30 situps, 40 squats

For Time. Complete all reps of each exercise before moving to the next

Result: 3:49
Note:

Crossfit WOD: 2.12.2011

Name: Sandbag KB Strongman Class

Description: Lots of moving weight!

Result: 240 atlas stone 5 times
Note:

Crossfit WOD: 2.11.2011

Name: OHS 1rm

Description: Overhead Squat 1-1-1-1-1-1-1

Result: 185 lbs
Note:

Crossfit WOD: 2.10.2011

Name: DL Run

Description: 21 deadlifts, 400m run, 18 dl , 400m, 15 dl, 400m, 12 dl, 400m

For time

Result: 11:59

Note: 225 lbs deadlift, as warm-up

Crossfit WOD: 2.10.2011

Name: FS 6x2

Description: Front Squat 2-2-2-2-2-2

Result: Completed

Note: With box, 80% / 220 lbs

Crossfit WOD: 2.8.2011

Name: FS 6x4

Description: Front Squat 4-4-4-4-4-4

Result: Completed

Note: 80% \ 220 lbs

Crossfit WOD: 2.7.2011

Name: BJ PU KBS run SU HPC PU

Description: 50 Box Jump 20", 50 pull-ups, 50 kettlebell swing, 800m run, 50 sit-ups, 50 db hang power clean 35#, 50 push-ups

For Time. Complete all reps of each exercise before moving to the next

Result: 19:04
Note:

Crossfit WOD: 2.6.2011

Name: Run - MV/RV/272 loop

Description: Run loop - approx 6.9 mi

For timeResult: 49:59

Note: Lap 1: 49:59; 6.87 miles
About 7:16 per mi

MK - sent from Droid

Crossfit WOD: 2.5.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

Result: Completed

Note: 80% - 220 lbs

MK - sent from Droid

Crossfit WOD: 2.4.2011

Name: Blake

Description: 100 foot walking lunge with 45lb plate overhead, 24" Box Jump x 30, 20lb Wallball Shots x 20, Handstand Push-ups x 10

4 rounds for time.

Result: 24:17

Note: Tough! Erika and Jeremiah really pushed me hard.

MK - sent from Droid

Crossfit WOD: 2.3.2011

Name: FS - 6x3

Description: Front Squat 3-3-3-3-3-3

Result: Completed

Note: 80% - 220 lbs

MK - sent from Droid

Crossfit WOD: 2.1.2011

Name: FS - 6x2

Description: Front Squat 2-2-2-2-2-2

Result: Completed

Note: 80% - 220 lbs

MK - sent from Droid

Crossfit WOD: 1.31.2011

Name: Forrest

Description: L-Pullups x 20, Toes to bar x 30, Burpees x 40, Run 800 meters

3 rounds for time.

Result: 34:44

Note: No warm-up.

MK - sent from Droid

Crossfit WOD: 1.28.2011

Name: BS, T2B, KBS

Description: 20 Back Squat (75%), 40 Toes-to-Bar, 60 Kettlebell Swings (2 pood)

For time

Result: 10:01

Note: 250 lbs BS

MK - sent from Droid

Crossfit WOD: 1.27.2011

Name: Griff

Description: Run 800 meters, Run 400 meters Backward, Run 800 meters, Run 400 meters Backward

For time

Result: 12:28
Note:

MK - sent from Droid

One year later...

Here I stand. In front of you. One year after my very first CrossFit WOD. It's been a tremendous journey - physical, mental, and social. I could not ask for more. My humblest regards and gracious thanks to everyone who has been involved.
-Mike.

MK - sent from Droid

Crossfit WOD: 1.25.2011

Name: Barbara

Description: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats

5 rounds for time

Result: 30:43

Note: 2:59, 3:17, 4:09, 3:45, 4:33

MK - sent from Droid

Crossfit WOD: 1.24.2011

Name: Climb, Jump, Jack

Description: 5 Wall Climbs, 10 Box Jump 24", 15 V-ups

4 rounds for time

Result: 9:55
Note:

MK - sent from Droid

Crossfit WOD: 1.22.2011

Name: Erin - mod

Description: 35 lbs Kettlebell Split Clean x 15 reps, 21 Pull-ups

5 rounds for time

Result: 16:31

Note: Subbed 1 pood KB for 40 pound dumbell

MK - sent from Droid

Crossfit WOD: 1.21.2011

Name: Crossfit Total

Description: Squat x 1 rep, Shoulder Press x 1 rep, Deadlift x 1 rep

Total 1 rep max for all lifts

Result: 895 pounds

Note: 155 SP, 335 BS (pr), 405 DL (pr)

MK - sent from Droid

Crossfit WOD: 1.20.2011

Name: Sprints

Description: 100 meter sprints

Ten rounds

Result: Completed

Note: Rest as needed.

MK - sent from Droid

Crossfit WOD: 1.18.2011

Name: Bear Complex

Description: Power Clean, Front Squat, Push Press, Back Squat, Push Press

5 rounds of 7 reps

Result: 95, 115, 115 (4), 95, 95

Note: With the same bar perform each movement once for one rep, change weight as needed to keep up technique and power.

MK - sent from Droid

Crossfit WOD: 1.17.2011

Name: Tab PU, Amrap DL SLS DU, Tab SU

Description: Tabata Push-ups, Rest 1 Min
AMRAP 15 - 7 Deadlift @ 275, 15 Pistol, 21 Double-under; Rest 1 min
Tabata Sit-ups

For reps and rounds

Result: 7, 6 rounds + 5 reps, 12
Note:

MK - sent from Droid

Crossfit WOD: 1.15.2011

Name: Skill - Clean

Description: Practice the clean for 45 minutes

Result: 70 reps

Note: Found that 105 to 135 is a good weight for form practice.

MK - sent from Droid

Crossfit WOD: 1.14.2011

Name: 16 min AMRAP Interval Circuit

Description: AMRAP 7 MIN of:
10 half-moons @ 1 pood
20 mountain climbers
20 single arm push press @ 1 pood

Rest 3 Min

AMRAP 5 MIN OF:
15 single arm kettlebell swing @ 1 pood
10 pushups

Rest 2 Min

AMRAP 3 MIN OF:
10 hollow rocks
10 supermans

Rest 1 Min

AMRAP 1 MIN OF:
Burpee high jumps (6 in above reach)

For total reps

Result: 480 reps

Note: Fun! And challenging. 3 rounds + 35 reps, 5 rounds + 10 reps, 7 rounds, 20 reps.

MK - sent from Droid

Crossfit WOD: 1.13.2011

Name: Front Squat 3x3

Description: Front Squat 3-3-3
For max weight

Result: 255 lbs 3RM

Note: Got the 3 rep and had nothing left for even one more in the next set.

MK - sent from Droid

Crossfit WOD: 1.11.2011

Name: Deadlift 3x3

Description: Deadlift 3-3-3

For 3 rep max

Result: 375 lbs

Note: Felt much stronger than last week. Ten pound PR.

MK - sent from Droid

Crossfit WOD: 1.10.2011

Name: Push Jerk 5x5

Description: Push Jerk 5-5-5-5-5

5 rep max

Result: 155 lbs
Note:

MK - sent from Droid

Crossfit WOD: 1.10.2011

Name: Push Press 3x5

Description: Push Press 3-3-3-3-3

3 rep max

Result: 175 lbs
Note:

MK - sent from Droid

Crossfit WOD: 1.10.2011

Name: Press 1x5

Description: Shoulder Press

1-1-1-1-1

One rep max

Result: 145 lbs
Note:

MK - sent from Droid

Crossfit WOD: 1.8.2011

Name: CFC 1-8

Description: 21 Deadlift (95), 42 Push-ups, 15 Half-moons, 30 Pull-ups, 9 Ground-to-Overhead (95), 18 Box Jump (24")

For Time. Complete all reps of each exercise before moving to the next

Result: 7:33
Note:

MK - sent from Droid

Crossfit WOD: 1.7.2011

Name: CFC  1-7

Description: 15 Pull-ups, 20 Double Unders, 30 Squats

As many rounds as possible in 20 min

Result: 9 rounds + 11 pull-ups

Note: Pushed hard by EE shooting for 10 rounds. :-)

MK - sent from Droid

Crossfit WOD: 1.6.2011

Name: CFC 1-6
Description: Box Squat
5 - 5 - 5 repsResult: 245
Note: Difficult due to soreness from Tuesday. Kept form throughout.

MK - sent from Droid

Crossfit WOD: 1.4.2011

Name: Deadlift 5 by 3

Description: Deadlift

3-3-3-3-3

Result: 365 3rm

Note: 345, 365 (pr), 375 (2,1f), 375 (1, 2f), 315

MK - sent from Droid

Crossfit WOD: 1.4.2011

Name: CFC 1-4

Description: 8 Deadlifts, 30 Situps

5 rounds for time

Result: 7:38

Note: 60% of 1rm for DL (235)

MK - sent from Droid

Crossfit WOD: 1.3.2011

Name: CFC 1-3

Description: Clean and Jerk 95 lbs

Each min on the min, add one rep per round until failure to complete

Result: 10 rounds
Note:

MK - sent from Droid

Crossfit WOD: 1.1.2011

Name: New Year Run Challenge

Description: Run ten minutes for maximum distance

Every hour on the hour for 12 hours

Result: 16.22 miles

Note: Done in Ithaca at Melissa's house. I was inspired to do this because Erika gave me this super shirt I wanted to wear and she always loves to just go on a run. Here was a cool way to do that - twelve times in a day.
In the end, I am proud to have completed it. I am also stupid for the same. Long stories made short - the same aches from the last 12 hour race I ran came up this time and I should have called it after 8. But pride won out again and I slowed down and struggled through to the finish. Thankfully, Erika's support from afar and Bonnie running alongside me made it possible.
It was a cool experience. I look forward to watching others do it in the near future.

MK - sent from Droid