Friday, 22 Apr, 2011

Posted by Mandee on April 21, 2011   |   29 Comments


Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

Compare to 051209.


Pose Method: Origins and Innovation” with Dr. Nicolas Romanov,CrossFit Journal preview video [wmv] [mov]


DAY FIVE of the 2011 Team Nutrition challenge… What is the most convenient snack you have found for eating well while on the go?

29 responses to “Friday, 22 Apr, 2011”

  1. Tasha W says:

    Trainers – I’m signed up for the 7am class. Addison kept us up(teething and screaming) last night from 2-4am, so we all didn’t wake up till 6:30. I can’t cancel it on MBO cause it’s too late – will someone please do so for me so I can come at 9am instead?

  2. Robert S. says:

    Snacks = Dead Animals

    • Emily D. says:

      same here. yesterday I had cold, ground venison (with half an apple and 3 almonds) 🙂 no need to heat that goodness up!

  3. Josh says:

    Home made Beef jerky, raisins, nuts

  4. Tye says:

    26:00 RX’d

    I’ll echo Josh on this, but for me, just the jerky and the nuts, no dried fruit.

  5. Josh Kennedy says:

    I did row vs run, only 25 back ext per round, RX other than that. 28:20, dat’s a good workout. Another 2000m row to c/d.

    a) hard-boil egg (1-2), fresh fruit of some kind
    b) jerky, nuts, little bit of fruit, perhaps raw carrots

  6. Karen says:

    16:18 scaled to 25reps of each movement 100 meter runs. Tried to “sprint” the runs as much as possible.

  7. Jason says:

    venison, almonds, fruit – hope by tomorrow I can get into a full squat for 11.5. Epsom bath may have helped a little.

  8. DaveC says:

    I used today’s wod for active recovery, scaled the exercise sets to 25 reps rnd 1, 15 reps rnd 2, and 0 reps rnd 3 (just did the 4 100m runs). Felt pretty good until I sat in my car for 20 minutes then tried to get out…but definitely on the mend.

    There really isn’t anything convenient about the nutrition challenge prescription for me, which overall is a good thing. Because of my “medical” history, I’m as averse to high glycemic carbs as most are attuned to paleo. So I stay off the unfavorable carbs list and lose the dried fruit option, which was a staple back in the day. In a pinch jerky, an apple, and maybe some nuts if the jerky is lean is how I’d go. The problem with that is I’ve consumed a ton of dried meat in my time, and honestly could live quite happily without ever eating it again.

  9. Brady Wakefield says:

    OPEN WOD 11.5
    2 rds + 11

    Not happy with this result, may attempt again if my hands cooporate. The power cleans and wall balls were no problem, the damn toes to bar kept me from doing more. My left leg did its job, but righty kept missing.

  10. Emily D. says:

    Interesting: Dude runs his first marathon…then runs the 99 miles back to his house from the race site.


  11. Phil says:

    Snacks: Beef Jerky, Fruit (usually an apple), nuts, hard boiled egg.

    Don’t know if this has been addressed or not, but are classes still on for Easter Sunday?

  12. Christy Bergin says:

    So I just cracked open a Zone meal I bought yesterday at the gym. Flank steak and Heirloom Tomatoes… missing the tomatoes. Someone jacked my carbs!!! (and I’m sure it wasn’t one of my kids) LMAO

  13. Robb says:

    20:28 scaled

    snacks: bacon and kiwi

  14. Patrick says:

    27:32 scaled to hip ext after the first round.
    Reps as rx’d

  15. Eric Hedges says:

    Strained right calf in this mornings WOD at the 400m mark. Finished P.U. S.U. Squats and did hip ext toward the end.

  16. KLowe says:

    The Matt Chan video on the games site of 11.5 presents some very interesting strategy for this WOD. Slow and very calm….yet he still cranks out a 12+5.

    I just spazzed out and gassed out. His approach looks much more comfortable.

    • Tye says:

      Same here. Looking back, I would have been better off breaking up the TTB from the start, the PC’s got heavy and the wallballs got old, but going unbroken wasn’t that bad. Had I paced better I think I could have gotten 11, maybe 11+15. You’ve got 12 in you I’m sure KLowe, good luck tomorrow.

  17. Tasha W says:

    19:00, scaled to 25. A burner, but I liked this one!

  18. Ben Jarrell says:

    I used to make those date-almond bars that Robert showed us. I would cut them into 1 block bars, and eat those as a snack. But since protein powder is off limits, I’ve just been eating fruit, nuts, jerky, deli meat.

  19. Kristi Simmons says:

    So, I’m not officially doing the challenge but I did start zoning for the first time and I have some advice to offer…wanna hear it, here it goes: DO NOT GO TO MACARONI GRILL HUNGRY. Even though I wasn’t eating, (saving the spaghetti squash for when I got back to the office) it was the HARDEST thing I’ve done in a LONG time!mmm…bread…pasta…cheese…bread…

    • Casey says:

      LOL!! I could only imagine Kristi. Tomorrow I am running the cookie dash 5k and there will be homemade cookies at the end for free…How am I suppose to resist that temptation!

      • Josh Kennedy says:

        Not only am I not running with our folks (broken toe, just standing on the course cheering), but all the dang cookies at the end. Am I destined to take a -1 day?

  20. Josh Kennedy says:


    Probably Paleo (sorta), but you’ll need to eat one heck of a lot of veggies with that to keep it Zone for the day!

  21. tracey says:

    27:46 as rx’d

  22. cole says:

    17:26 scaled