Massive superset

Went up to Local's Gym/Lynnwood CrossFit with Adrian to workout with Jesse. Those two dudes decided upon Lynne. Warmed up and got to it in order of lightest to heaviest (YAY!)

"Lynne"
5 rds for max reps, no time component
Bench Press, BW
Pullups

Jesse 91, 245lbs
Adrian 113, 215lbs
Andrew 161, 145lbs

Completely felt "the pump" afterwards, sans sweat.

FOOD.

I took a chicken breast and cooked it all the way through and then set it aside. I then added some peppers into the pan with olive oil until they started melting. Once that happened, I put the chicken back in and covered the entire thing with El Pato, a mexican enchilada sauce. Covered and cooked on med/low heat for about 25 minutes. Great stuff. Idea comes from Rob Wolf (Recipe 1 & Recipe 2).


Next one is a simple salad: romaine, tomato, turkey bacon, sausage and a lemon-olive oil dressing:


The next day started with my breakfast of "Grilled Grasshoppers". Spinach, onion, ground beef, olive oil and some eggs.



Lastly here is another breakfast: Asparagus, carrot, garlic, eggs, and turkey bacon!


These are my Zone/Paleo meals.

The Climb

I beat my time from last year! I took my mp3 player up the stairs this year with a mix i made to give me status updates as I ran/walked up. Our team took 43rd!

Part of my team at the "Team Photo Area"

Next year I hope to run up even faster. Hopefully my cv will be up to par.

Heavy deads

OH! MY BACK! Yesterday..

Deadlift
5-5-5-3-3-3-1-1-1

Andrew 225, 230, 235, 245, 255, 280, 290, 305, 325 (New PR)
Elizabeth 65, x, x, 75, 85, 85.5, x, x, x
Nate 95, 115, 135, 145, 145, 155, 170, 185x, 180
Tammy 65, 85, 95, 115, 125, 135, 145, 155x, 150

x = missed lift/no lift

I did Elizabeth (11:16, 115lbs) the day prior to the deadlifting. I woke up this morning with my right SCM/upper trap very uncomfortable. Then my back gave. Oh the joys of CrossFit.

Big Climb is on Sunday! Yet, I still need to register. If (WHEN!) I do, Nate and I will be battling to see who finishes fastest. Loser pays for the others lunch that day. GET READY NATE- I'LL BE HUNGRY!

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Any requests for some tabata interval music? Next I'm going to try to make a Fight Gone Bad Mix..

Roxanne + Tabata This music

My baby's back!

Roxanne
21-15-9 reps for time:
pullups
burpees
kb swings, 20kg
box jumps, 20"
push press, 95 lbs

Andrew 13:53
Adrian 16:12
Tammy 16:26

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Here is a "Tabata This" alternative mix I made

• Foo Fighters - All My Life
• Queens of the Stone Age - 3's & 7's
• Jimmy Eat World - Pain
• Incubus - Light Grenades
• System of a Down - Chop Suey!

ENJOY: http://www.megaupload.com/?d=CFP4ACN1

Let me know what you think and give me music suggestions so I can cut up some more

Food as a drug

Marc:

This video of Nicole shows what I was explaining to you in a more organized/less A.D.D.-like manner.

Helen

Breakfast:

Eggs, little bit of milk, splash of EVOO, onion, garlic, spinach and red bell pepper.

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HELEN

3 rds for time: 400m run 21 kb swings 12 pullups

Tiff 19:25, 25lbs db
Sam 20:41, 8kg kb
Andrew 21:12, 24kg kb
Mike 22:26, 16kg kb

followed by a good old stretching session!

Congrats Mikey

for his first ANGIE as Rx'ed

for time:
100 pullups
100 pushups
100 situps
100 squats

Andrew 16:59 (PR by 1:02)
Mike 25:07

post your times to COMMENTS fools!