Saturday, March 29, 2008

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!)

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

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

Completely felt "the pump" afterwards, sans sweat.

Wednesday, March 26, 2008


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.

Monday, March 17, 2008

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.

Friday, March 14, 2008

Heavy deads

OH! MY BACK! Yesterday..


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!


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

Monday, March 10, 2008

Roxanne + Tabata This music

My baby's back!

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

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


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!

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

Food as a drug


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

Any more questions, please ask.


Thursday, March 06, 2008



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



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!

Saturday, March 01, 2008

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!