Monday, 18 Apr, 2011

Posted by Mandee on April 17, 2011   |   57 Comments



Work up to a heavy single push-jerk



400 meter Walking lunge

Post time and number of steps to comments.

Compare to 100822.



Foam roller to the quads!… do I really need to even post this?



DAY 1  of the Team Nutrition Challenge – Post your breakfast to comments!

“Lifting Shoes” with Greg Glassman – video [wmv] [mov]



57 responses to “Monday, 18 Apr, 2011”

  1. Klowe says:

    That pretty much sums it up

  2. Patrick says:

    For those that missed it the last time…
    This should be the Scaled version

  3. TashaW says:

    I love the title of this pic – “The Motivator!” Perfect!! I need TROB out there at 11:30 today to motivate my butt during these freaking lunges!

  4. DaveC says:

    Breakfast is rough for me Zoning with strictly “good” food. 4 blocks is the absolute max I can stuff in. Today, 6oz ground turkey sauteed with 3/4 cup tomatoes, 1 cup green pepper, 1/2 cup poblano pepper (a handful of crumbled bacon greatly improves that “dish”, but alas…), 1 grapefruit, 1+1/3 tsp olive oil, 3.3g EPA+DHA, 2g vitamin C, 400 IU vitamin E, and a bunch of water (that poblano was a bit sassy).

    So that was 4 blocks. This is what 5 blocks in the morning does to me (warning, some salty language)

    • Patrick says:

      Gotta love ol’ Creosote.
      But Sir… it’s waffer thin.

    • Erin Atkins says:

      I am now traumatized from that vid

    • Ben Jarrell says:

      Hah, I knew what that vid was going to be before I even clicked on it.

      I can’t even eat 4 blocks in the morning. I eat the same breakfast more or less every day- two eggs, an orange, and almonds. I feel pretty gross if I eat anything more than that.

  5. Robert S. says:

    Breakfast for me was 3 eggs, 2 slices of bacon, 2 oz. homemade sausage, and 2.5 oz avocado. 6 Blocks protein & 22 Blocks Fat. Columbia La Minita Coffee (this stuff is stupid good) 2.5g EPA/DHA

    • Slade White says:

      So wait, you didn’t have any carbs? Also, what’s the official position on bacon or sausage? They aren’t lean, so are they favorable?

      • DaveC says:

        I thought what I heard was that bacon was on the evil food list?

      • Robert S. says:

        What everyone needs to take away from seeing how/what athletes like Tye, Russell, or myself eat is that we have been very strict with our nutrition for a LONG time. This has afforded us the opportunity to make slight changes that will result in performance or body comp gains, and we understand how that change will effect us. I was reluctant to post my food for this exact reason, however everyone needs to remember that ALL of us started with the baseline zone Rx and stayed with that for at least 6 months before making any changes. It takes a long time to be tuned into how subtle changes in your nutrition will effect you.

        We want everyone to start with the basics and then build on that knowledge after you’ve given your baseline Rx time to work.

        As far as bacon or sausage goes, I count that as both protein and fat. The reason behind this is the large quantity of fat that I consume daily. If you’re eating a baseline zone lean cuts of meat (which bacon and sausage are not) are better choices becuase they provide you with a better ability to control fat blocks and the 06:03 ratio in your diet.

  6. Larry Lowe says:

    I need more suggestions for quick protein blocks for my snacks. I grilled 10 pounds of pork chops and 10 pounds of chicken breast this weekend and separated it into 3oz bags in the freezer, but I need some other ideas for 2block Protein block snacks….

    • Erin Atkins says:

      Larry, I make egg “muffins”. Egg whites + anything else you want to add (I use bacon, onions, mushrooms…) and pour in muffin tins. Bake in the oven. These are actually pretty good cold and make an easy portable snack. I haven’t tried them with the whole egg, but I bet that works too.

      • Kerri says:

        I’ve done this same thing with sweet potato and bacon as the ‘stuff’…..good little balanced snack, and great on the go like Erin said!

      • Larry Lowe says:

        I will have to give that a try. Thanks for sharing!

      • Ben Jarrell says:

        How do you measure the “stuff” block-wise?

        • Erin Atkins says:

          That’s the tricky part. The recipe I have uses 15 egg whites for 12 “muffins” which is 1 1/4 egg white per muffin which is less than one block per muffin. But if you add bacon, it may add up to a block per muffin. I plan to play with the recipe and maybe use the whole egg or try to use two egg whites per muffin so that it’s easier to measure.

  7. Josh Kennedy says:

    Breakfast: 3 eggs (local farm-raised), cooked in Tbsp bacon fat, cup spinach, 1/4 cup tomatoes, handful diced red onion, 1/2oz grated cheddar, served with 1/2cup picante. Two clementine oranges on the side. Mug of green tea, another mug of Brueggers coffee on the way to work.

    This is my toe from Sat, starting to heal up now, but still going to see the podiatrist later today.

    • Patrick says:

      My guess is a chip fracture involving the DPJ.

      • Josh Kennedy says:

        Got an appt with Robert OCampo at 3pm today to find out. What the heck is DPJ?

        • Patrick says:

          Oh yeah, geekspeak for distal phalangeal joint. The joint in the middle of your big toe, not the one where it connects to your foot.

          • Josh Kennedy says:

            And Podiatrist Dr. OCampo confirmed this afternoon that it was indeed a fracture at the DPJ. of course, can do nothing about it except “6 weeks rest”. Which helps me little since the Western States 100 is in 9 weeks. So thus, he said be careful for 2 weeks then ease back in.

          • Patrick says:

            Post Op shoe feels alot better than jamming that sucker in a close-toed shoe. Yeah, I’m the king at jacking up my feet.

          • AJ says:

            Once again…Patrick, we are so lucky to have you!!!!

  8. KLowe says:

    7 eggs, 3 bacon, Trio Bar, Black coffee

  9. Erin Atkins says:

    WOD: 17:34/ 404 steps. This is what happens when you are short.

    Breakfast: 1.5oz turkey sausage, 2 scrambled eggs with 1 TBS of salsa, 1 banana, 9 cashews, cup of black coffee, 2.25 EPA/DHA (2.1 grams total)

  10. Larry Lowe says:

    I have a proposition for the Food Challenge Committee.

    Getting 8 hours of sleep is going to be difficult for me given that I can only make the 6AM class (yes I know I could go to bed earlier, but that too just doesn’t work for me). I get about 7 hours per night. Here is my proposition. Can we substitute sex for 8 hours of sleep to get a bonus point? Sex is just as primal to our system as sleep. Just thought I would toss this one out there :).

  11. Larry Lowe says:

    Can’t come to 0600 this week since Amanda is managing the Youth Holy Week Devotional Breakfast all week.

    Home Gym:

    Helen – 9:30 Unbroken, but felt like I was running through molasses

    Then 100m walking lunges just because everyone else was doing it. – 3:00

  12. stacey says:

    Push jerk 85# PR

    16:45 PR, 400 m walking lunges

    breakfast: 2 eggs, 1 orange, 18 almonds (triple my fat)

    • Ben Jarrell says:

      Mine is similar. I usually eat 6 almonds or so, plus the coconut oil I use to fry my eggs, which is around 1 blocks worth.

  13. Kerri says:

    1 egg, 1/2c egg whites, 1 slice of bacon
    Whisk mixture, and microwave for 2 1/2 minutes. Voila! Microwave Omelet!
    1/2c strawberries,& 1/2c blueberry/raspberry/blackberry mix
    Decaf Black Coffee
    Repeat 5x/week!

  14. Tasha W says:

    15:54… Sub 15 next time!!

  15. Will Blankenship says:

    14:18 rxd

  16. Tye says:

    Made up FGB, 383 RX’d. PR by 39 reps

    I’m not on a team, but I’ll join in with my breakfast:
    3 jumbo eggs, 2 slices bacon, 1 sausage patty; 1/4 apple, 6 oz coconut milk with a teaspoon vanilla extract and 1/2 cup water.

    I think that’s 5 blocks P, .5 block C, and 30 blocks F. I lost 4 pounds while on vacation because I didn’t have a bathroom scale to tell me if I needed more fat or not, so I’m somewhat trying to make up for that, but if I could, that would likely be my breakfast everyday if I’m training that day.

  17. Rich C. says:

    14:30 rx’d
    4 eggs, 5 slices bacon, black coffee, 1.8g EPA/DHA
    9 blocks protein & 20 blocks fat

  18. Russell says:

    I am on a team but one of our team members had to drop out! So I guess we are looking for a replacement.

    Break fast for me was:
    3 eggs
    1.5 ounces of ground Venison.
    1 Whole Pear
    2 blocks of dried apricots.
    20 Blocks of Fat from Pistachios

    So 4 Blocks Protein, 4 Blocks CHO, 20 Blocks fat.

  19. Jason says:

    I would post what I ate for breakfast but my brain in currently blocking out everything except pain! 18:39, which was last in class, but a PR by almost 5 min! And yes, my wife destroyed me in this workout. Warmup matched PR of 155 Push Jerk.

  20. Patrick says:

    185# Push Jerk
    400m Prowler Push, started with 90# on the horns but had to jettison the bumpers after about 20yds. The CFHSV concrete parking lot grabs that sucker like a magnet, the asphalt in the Matrix and Old Town parking lots is much better for prowler pushing. Just in case anyone else wants to give her a whirl.

  21. Steve says:

    16:34 “Shout Out” to Dean who slayed the 400 meter walking lunges. Stayed around and watched Tye press through an amazing “fight gone bad” score.

  22. Brady Wakefield says:

    So after reading all that, i think im hungry!

    24:30 rx’d thanks to Lesha or I might have not finished. This is a PR since I didn’t finish last time. Pain is the word of the day!

  23. Dean says:

    400m walking lungs came in at 11:13. felt good, but i think i will def be paying for it tomorrow. bring on the pain!

  24. Eric Hedges says:

    5 eggs 3 turkey bacon handful of almonds and 4 grams of omega 3

    The WOD today pretty much sucked and can only imagine what it will feel like in the morning!

  25. Jamie Flynt says:

    My very first class after CF 101…all I can say is “ouch”. 167 steps at the 15:00 cut off for the scaled 200m. I had about 20 more lunges to go but my body didn’t appreciate what my mind was saying. I’ll get it!

    • Robert S. says:

      Welcome aboard, Jamie!

      This is a horrible WOD to call your first. Great work!

    • Michael K says:

      Great Job Jamie, great to have you! I remember my first WOD. It takes a lot more guts to show up to that first one than it does your 50th!

    • Emily D. says:

      That is a tough first WOD! Congrats on surviving 🙂

  26. cole says:

    only 200m