Stair Climb

Speaking of which (AHEM!) that was the workout we did today! We went to UW and used the area surrounding some of the tennis courts near the IMA

3 rds for time:
10 stair accensions
10 burpees

Andrew 14:37
Tammy 15:03
Mike 15:17
Nate 16:28
Sheena 17:20

Great jobs guys

Friends

I'm constantly trying to get my friends to workout with me- not only because I do it for a living, but because I care about the well-being of others, ESPECIALLY of ones I truly care about.

So today I was finally able to get some friends to come try CrossFit out. We (of course) started skill-work with the basic squat, moved onto the plank and midline stabilization, pushups, situps, and finally pullups.

THE LADIES

amrap in 10 min:
5 pullups
10 situps
15 squats

Sam 5
Sheena 8 rds
Tiff 9 rds +5, 8

and then THE DUDES

amrap in 10 min:
5 pullups
10 pushups
15 squats

Andrew 14 rds + 5, 10, 14
Marc 11 rds + 5, 3
Mike 8 rds + 5, 4

Wonderful stuff. Grabbed some ingredients, headed back to my place and we all enjoyed some Muscle Milk shakes.

ps
I ripped my left hand!

(kinda) Zoning

This past weekend Adrian and I drove 13 hours down to CFHQ for our first certification. Good times, learned a lot. We did FGB. My score was 245 as Rx'ed. The next day I didn't feel sore or anything. We did the med ball clean/burpee WOD. My reps were CLEAN and sexy, but it completely wrecked me and I feel like I have some minor rhabdo (!). Here's hoping that I recover tomorrow because I'm walking with a gangster limp. BTW, Tosh is gangster. He did at least 4 workouts in about a 24 hour span, probably PR'ing in most if not all of them.

This past week I've been attempting to get onto the Zone/Paleo diet. I've some good reading material- CrossFit Journal #21, A Week In the Zone, a vast number of blogs (Modern Forager, Robb Wolf, Scott Hagnas, etc) and some random cookbooks.

Yesterday I made this delightful dinner, inspired by a recipe from Robb Wolf.

my version:
1/2 lbs ground beef
3 chicken sausage links
1 bag stir-fry veggies
1/4 c marinara
1/4 c salsa


and then for today's dinner I made a salad from the remaining sausages along with some romaine lettuce, beefhouse tomato and a drizzle of olive oil.. and some freshly ground pepper!


I'm in need of Costco trip. Hopefully sooner than later. Getting of the crack is proving more difficult than previously thought.

Focus.

Oh, fitness blog! I have shunned thee and for that I am saddened.

Well, here's to new beginnings.

TO DO:
1. Blog my workouts here, daily
2. Also, read at least 10 pages of a book daily
3. Watch my nutrition closely and not to fall off (I'm attempting to Zone). CUT SUGAR!
4. CFWU and 10 minutes of stretching randomly throughout the day, regardless if I'm training or not
5. Pick up on the running!
6. Sleep more often, and on time
7. Budget everything
8. Stay focused.

----

JACKIE
rd 1 completed at 7:48
rd 2 completed at 16:52
rd 3 completed at 29:38

I almost saw Pukie thrice.

Adrian didn't workout the other day

and he had a beer before noon.

(Wed)
The dudes and I did the 75 OHS, 95lbs WOD (75 reps done in as few sets as possible). Mike used 45lbs. He got 5 rds and both John and I got 4 rds as rx'ed.

----

Today Sheena and I ran Greenlake. I tried what I've learned of POSE method thus far. The run was great- my knee didn't hurt (as much) and we finished in a very decent time. We both took one break during the run (due to a cramp and my knee uncomfortability) but it was dope. My calfs are done for. I didn't get DOMS. It was more like Immediate Onset Muscle Soreness. I walk like an old injured man.

Good times ahead though.

----

I think I'm going to take a page from Skip Chase of Mt. Baker CrossFit (WA stand up!) and have my clients agree to allow me to come by at any point unannounced to check their fridges and pantries. Sugar is some bad stuff that I've also been trying to cut myself.

My back

Is murdering me.. and it's only been just over 12 hours since I did this little ditty:

21 deadlifts, 225lbs
42 pullups
15 deadlifts, 225lbs, dropped to 135 after the first 10 reps
30 pullups
9 deadlifts, 135lbs
18 pullups

12:11

I wasn't feeling strong during those deadlifts, but then again I haven't been paying attention to my heavy lifting for a while. This coupled with some terrible food choices this past week and lack of sleep (my buddy Dan is having some serious sleeping problems as well) aren't helping my health. I'm finding myself being a 'Debbie Downer' and it's not fun.

[article] UK & US Love Their Fast Food

from the Modern Forager:

Organic Consumers latest newsletter included this article: Who Loves Junk Food the Most: U.K., USA, or Canada?

From the newsletter:

44 percent of Americans agreed with the statement while only 19 percent of the French agreed.

And taking the grand prize (from the article):

Forty five percent of UK respondents agreed with the statement ‘I like the taste of fast food too much to give it up’.

Wow! 44% and 45% respectively! That is an unreal percentage of people that cannot give up fast food due to the taste. It’s even more amazing to me because fast food isn’t all that tasty. It’s mainly a combination of salt, sugar, and a crispy texture - very one-dimensional food. It hits the spot if you’re so hungry, you’re going to gnaw your arm (or someone else’s arm) off, but I certainly wouldn’t consider it “tasty food”.

So congratulations Britain. You have unseated the USA as the most fast food loving nation, though only by a small percentage. Notice that the French don’t appreciate fast food quite as much, though it’s still 1 in 5. I suppose that’s the result of a rich food tradition that the United States doesn’t have.

Read more.

Unhealthy

It's 2 o'clock in the morning and I'm completely awake.

Not only that, but I just cooked some Alfredo. It's homemade and fresh from scratch, but it's all CHO and it's night. For whatever reason I was feenin for it.

Ah. I need focus for this week.