Wednesday, 01 Sep, 2010

Posted by Mandee on August 31, 2010   |   66 Comments

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to Comments.

Speed training’s dirty secret

Question of the day: We all know how to eat right, and since most of us are committed to doing so on a daily basis, it’s only natural to occasionally execute an epic, premeditated cheat-meal. What’s your favorite way to do it?

66 responses to “Wednesday, 01 Sep, 2010”

  1. klowe says:

    _____Bandito Burrito_____
    Grande meal w/
    Green bean burrito
    Chips and Hotsauce (very imp. NOT the salsa)
    and Beer.

    Then home for more beer.
    Finish with Giant bowl of ice cream (cookies and cream)

  2. Aaron says:

    Premeditated QOD:
    2 days to make my home made biga pizza dough.
    1 day to make homemade pizza sauce.
    0 day to make pizza with bacon, pepperoni, canadian bacon, italian sausage, green bp’s, onions and 6 cheese mix with Fat Tire Amber Ale beers, lots of ’em. Dessert would be cappuccino doughnut bars or pumpkin caramel bars with bacon….this is a “premeditated” meal right?!?!?

  3. Dennis B says:

    Man it would have been nice to have someone push me today and coach, correct my form and motivate me.
    WOD as RXd = 6:50
    I am sure a little motivation, enforcement of not dipping my chest and big hip opening before a shrug and pull would have helped me perform better/more efficient thus resulting in a better time.

    This made me think and post the following.

    I just wanted to throw a couple of shout outs to coaches and fellow CFHSV athletes and how much they help their athletes and buddies out during WODs at CFHSV. Great job and thanks.

    I end up getting to coach and train people more than I get to workout and when I do get to workout I have to do it a lot of the times without the eye of a coach or fellow athlete and in a garage. This is a bad habit to get in to. Yes you may have to conduct this from time to time and you are probably okay on occasion; but bad habits/form can slip in when someone cannot constructively critique and correct your form and efficiency of movement. The competition and coaching you get at the CF gym is a must to elite fitness in my book.

    Prior to the Faction Games, during the POSE class, and Monday morning I had coaches correct my faults, which during my individual training I thought was locked pretty solid (i.e. thanks Jake for keeping me off my toes and getting rid of quad dominance in my snatch, thanks Russell for letting me know my POSE corrections in the video, and thanks Tracey for pointing out my lordotic HSPU posture and correcting).

    I am sure from time to time athletes start thinking they have the basics down, yet alone advanced technical moves and no longer need a watchful eye. I would just like to say do not fall victim to this train of thought. I personally have fallen victim to this and I have seen many of athletes go away to train on their own and come back wondering why they are not making improvements and suffering more injuries or just not pushing themselves anymore. No Coach or good fellow athletes around to keep you squared away. Where would Rocky be without Mickey or any top level athlete without their coach??? Train Hard, Train Smart, Train to Survive! Oh yea, train under a Coach! Gotta love CrossFit

  4. Kristi Simmons says:

    Considering that tomorrow is the last day of my 30 day challenge and I get to cheat this weekend. I feel like a wimpy cheater b/c all I want is Robert’s paleo cookies…well, that and some greeezy cheeezy pizza.

  5. Tye says:

    9:23 RX’d

    QOD: Usually, it’s a triple lindy from Moe’s with chicken, black beans, rice, onions, black olives, guac and cheese, on Sunday after the workout. After that, a big bowl of cereal or two and I’m good until the next Sunday, hopefully.

    • Will Blankenship says:

      Damn… got me by 1 second. Good job, Tye.

      We still got smoked by a girl though 🙂

    • Tye says:

      Thanks Will. I felt ok about my time until I got to work and saw what Clever had done, she destroyed me.

  6. Aaron says:


    Disappointed on this one, I need to start getting more than 5 hours of sleep and get my diet back on track…of course as I type this I’m having a blueberry donut. Oh well, I’ll start tomorrow.

    Well said Dennis!

  7. Robert S. says:

    There are so many answers to the QOD for me.

    Anything with caramel and/or chocolate…. Cheesecake… Pizza… Wait I have it! Pizza followed by cream cheese brownies drizzled with some caramel and macadamia nut pieces and finish it all off with a chocolate Irish coffee with whipped cream.

    • Robert S. says:

      It’s hard to beat a good cannoli or sfogliatelle, too.

    • Kerri says:

      Well said Robert. I couldn’t agree with this premeditated meal more! Great collaboration!

      I also have to add any of the rice/rice noodle entrees at Surin, and a vanilla martini.

      Oh, and Gigi’s cupcakes. =o)

      But, for the most part, I think pizza is the most missed meal while I’m eating strict.

      Hurry up November 8th!

    • Kristi Simmons says:

      mmmm…Gi Gi’s. How could I forget?!

  8. Will Blankenship says:

    9:24 as Rx’d

    My “occassional cheat meal” occurs on more occassions that I would like to admit, but… a Homewrecker from Moe’s is probably my #1 favorite gut bluster.

    Also, my Grandmothers cooking… I can’t control myself over there. She could deep fry a turd and it would be good.

  9. Larry Lowe says:

    Rx 11:34

    The Lowe-brothers shoulder blade muscle pull was very tight and slowed me a bit on this one. Good metcon.

  10. Emily D. says:


    My old standby is Beauregards: large wing special with cheesy fries and a pitcher(or 2)of cold beer. Followed by a strawberry waffle cone from Star Market. If we walk to Star Market to get ice cream that cancels out the calories in the ice cream right? 🙂 or off to Ihop for pancakes and hash browns with LOTS of cheeeeeeeeese! or a chicken clay pot at Viet Huong….love when the rice sticks to the bottom and gets all crunchy.

    Now I am hungry……

  11. tracey says:

    I love fritos!!! they are salty and corn crispy. I also love a good salad pizza(salad on top of olive oiled crust) or chicken marsala with pasta.
    SOOOO! fritos as my appitizer with a nice red wine, followed by a small salad pizza and then main course would be the chicken marsala.
    Two hours later a heavenly slice of NEW YORK cheesecake!!! marble choc. is my fav.

  12. Larry Lowe says:

    QOD: I’m with Kevin on this one – one Grande Burrito from Bandito Burrito, two baskets of chips to go with the world’s best hot sauce, three Straight To Ale milk stouts (or one of the other high gravity beers on tap), four scoops of vanilla ice cream over a hot brownie.

  13. Kyle Mosier says:

    I’ve never been to Bandito Burrito, but I have heard A LOT about it. Looks like I have to go try it today! My favorite pre-meditated cheat meal? It has to be Fire and Ice (very few of them around) or Ghengis Grill (two in the Nashville area). If you have never tried either one of those, try Ghengis Grill the next time you’re near Cool Springs. You assemble all your raw meat (poultry, seafood, beef, pork, or any combination) then top it off with your spices, rubs, etc. Pile on whatever vegetables you want, pick your sauce (several to choose from). Then, you take it to the grill where the cook it right there in front of you. Awesome!!! There is nothing like it in Huntsville!

    Today’s WOD: 10:37 as rx’d

    • Aaron says:

      Actually there is, it’s the Mongolian Grill in Jones Valley. Not nearly as nice as Genghis but same concept. But dude, that’s your cheat? It’s one of the few places where you can eat Paleo. You need some cheat tips from Emily! 😉

    • Larry Lowe says:

      Mongolian Grill at the base of Cecill Ashburn does the exact same thing. You create your own bowl of raw meats, rubs, vegies, and sauce. Comes with a small salad and drink for around $7. Give it a try.

    • Emily D. says:

      Kyle….I can school you in the art of fat kid eating 🙂

      you can pay me in banana pudding from Star Market 😉

    • Kyle Mosier says:

      I’ve tried Mongolian Grill once, but it didn’t seem to be as good as Ghengis Grill and both of them are a far cry from Fire and Ice. Same concept, but there is a definite difference.

      Emily would probably be proud of my dessert indulgence of Peanut Butter Cup Perfection at Cold Stone Creamery. That is truly decadent, but I don’t see how anyone can eat more than a Like It size. It’s all I can do to get through that!

    • Robert S. says:

      I can assure you that I can put away the biggest version they have. No questions asked.

  14. Jason Terry says:

    Is it Wednesday August 32nd or Sept 1?? Anyhoo – reps as Rx’d weight at 55# and 14:33 time. Good to see the 6AM class again – maybe I can get back in the swing of things for that time – much much much cooler than lunch or late day.

    I’m headed to lunch so I’ll share cheat meal when I get back!

  15. Kyle Mosier says:

    My kids do the fat kid eating all the time, but they don’t gain weight! My 6 year old is afraid to lose her teeth, because she doesn’t want to lose her sweet tooth for fear of not liking sugar anymore . . . and she is a waif! If I indulged like them, I would be a porker!

  16. Garrett D says:

    Rest day for me.

    QOD: 5 Guys bacon cheeseburger and ALL the fries and a giant piece of coconut cake or maybe a couple Gigi’s cupcakes.

    I didn’t get this big with sissy cheat meals…..

  17. Penelope says:

    16:23 (55# 21-18-15-12 & 45# 9-6-3) – this was a struggle for me today – thanks Tracey & Mandee for pushing me at the end.

    QOD: Skip the meal…straight to cheesecake and red wine

  18. tracey says:

    6:43 as rx’d Kevin,Patrick and Ryan thanks for staying to yell at me and my muted hips! throat and chest are burning:)-

  19. Jake Naumcheff says:

    Just reading all of this will put you in a diabetic coma

  20. erin b says:

    For me, it’s definitely pizza with an ice cream cone or a gooey ghirardelli chocolate brownie for desert. mmmm….

  21. Daniel says:

    10:47 as Rx’d

    Way to Go Tracey! 2011 Games Champ??

  22. Robert S. says:

    Does anyone know of a legit source for non-homogenized milk around here? The local farm that supplies Earth Fare can’t keep up with the demand.

  23. klowe says:


    might be helping deliver a baby tonight. Angela thinks it is go time. I”ll let yall know.

  24. Patrick says:

    As Rx’d 8:43

    Kinda puss’d on this one. Didn’t really start working until Tracey and Kevin started yelling at me. I was having too much fun dropping the bar and watching it bounce away.

    • Robert S. says:

      Counting like a 3 year old yesterday and watching a bouncy toy today. This place is really becoming an adult daycare.

  25. Ryan says:

    10:30 as Rx’d. Would’ve easily been 13:00 plus if someone wasn’t breathing down my neck, telling me to “RE-GRIP AND GO!!” Who was that mad man Kevin? Seriously thanks for pushing me.

    30 day strict zone challenge starts today for me and Stacey.

    Soooooo, on day 31 I will have a large pepperoni extra cheese thin crust from Donatos, the jalapeno-guac-pepper jack cheese burger from Rosie’s, and probably some version of whatever was on man VS food the night before. That’s all for now, I’ll have time to add to this premeditated cheat.

  26. Kerri says:

    Day 18 of a 90 day STRICT challenge…..Lord be with me…all this premeditated cheat talk has me wanting to step over the ledge…..

  27. Russell says:


    Felt terrible. the kind of slow where I couldn’t even go fast in the beginning, and when I finished I didn’t even really need to sit down because I just hadn’t worked that hard. This is the last time I will feel the need to forget my nasonex and inhaler. This is exactly what I feel like every time I don’t use them and when I do I feel great.

    As for cheat nights:

    I have to do once every 2 weeks. I tried once per week but it hits me too hard and I start to have bad performance. Also, If you wait for two weeks its twice as enjoyable. I like to get about 50$ worth of sushi from thai garden, or possibly a large pepperoni pizza, and then finish it off with a “love it” size sweet cream ice cream with chocolate chips and coconut from cold stone.

  28. klowe says:

    Thanks everyone for the baby well wishes. Things are happening but false alarm….plus tomorrow is heavy squat day and I told Angela to hold until after the lunch class BC I didn’t want to miss a meathead day.

    Ill let y’all know when it is for real go time

  29. Katie says:

    10:54 as rx’d. Drpped the bar many many times. Prob shoulda taken a rest day instead of going on day 4.

    Don’t get me started on cheat meal!!!!!!! SUGAR!

  30. Todd Mc says:

    Rx – 10:06

  31. Kerri says:

    7:53 as rx’ed
    Put the bar down too many times too, needed the lunch crew to yell at me to push me a little more.

    About 5 minutes after, the lung burning began, like I’d just rowed several rounds of 500m. It’s been a long time since I’ve felt that in my chest.

    Seasonal allergies, or just a lung burner of a WOD? Not sure.

    • Ron Wood says:

      WOW!! Have you ever beat Clever’s time before? Impressive. Maybe I should put the Blue Bell down and check out this eating stuff.