Richard Simmons (minus the wig) getting ready for set 2 of The Bear.
WOD:
The Bear Complex. Costumes optional, but encouraged.
We will explain it in person, but it’s five rounds seven reps of squat clean into overhead press (thruster is ok), into back squat into overhead press and back to the ground. No resting on the ground.
Hit it hard, go for a PR.
| I’m keeping my daily log, but have not entered them on the site… Melissa’s logs: 10/28 snack- Kashi bar, tea Breakfast- 2 sm. eggs, 1 oz. cheese, 1 FO eng. muffin, butter, 1 mac. nut, coffee, Snack- Zone bar Lunch- 2 oz. ham, 1 oz. cheese, 1c. grapes, 6 almonds Dinner 2c. chicken broth, 2 oz. chicken, and 6 almonds 10/29 Breakfast- 1 1/2 eggs, 1 oz. cheese, 1 FO eng. muffin, butter, coffee Snack- Zone bar Lunch- 2 oz. ham, 1 oz. cheese, 1c. spinach w/ evoo Dinner- 2c. broth with 1/4 c. pasta, 1 oz. cheese and 1c. spinach 10/30 Breakfast- 1 egg, 1oz. cheese, 1/2c. yogurt and 1oz. granola, coffee, 6 almonds snack- Zone bar and coffee (c+s) Lunch- 1oz. cheese, 2 oz. ham, 6 almonds Dinner- 1 piece of pizza, Antipasto with romaine lettuce, 2 oz. cheese, 2 oz. ham and salami, dressing, water 10/28 and 10/29 did not feel well note my lack of blocks for those days. 10/30 back on track 1/2 the day, but had a cheat meal with the family. |
REST DAY!!!!!
If you completed the third hero WOD of this triplet then its a day of rest for you, and you probably need it.
However, for most of you its not a rest day, sorry to burst your bubble.
Non-rest day’ers will finish up this triplet by hitting “Hansen” or “DT” tomorrow. Go hard, get it done and then rest up for Saturday’s extravaganza.`
Nice work morning crew, you all ripped through “Hansen” Way to bring it to the next level! The night crew matched your intensity ripping out 150 reps of the lovely medley that “Hansen” brings.
P.S The Playground made the affiliate blog again.. check out our sweet pumpkin squats! http://www.crossfit.com/cf-affiliates/
Forgot to take a pic; was eggs and nuts.
Hellas cheat meal – Chinese freakout edition. Also, beers for the win!
Ground turkey, chili powder, cheese
~W
Sent from my iPhone
Steak onion and egg scramble, apple, olive oil, cashews
~W
Sent from my iPhone
WOD:
“DT”
Pull-up bar(s) at full capacity and a few people on deck. Time to build the new set of bars.
Five rounds of:
Another crazy hero WOD. Yup, that’s right the last of the three. We promise to go somewhat easy this weekend for the Happy Halloween WOD – costumes are optional, pieces of costumes are acceptable too. Have fun with it!
WOD:
Nice job Ladies on your box jumps. Jodi, you are tough girl, eating it on a jump and getting right back up to finish!
“Hansen”
Five rounds:
30 KB Swings (2 pood, 1.5 pood)
30 Burpees
30 GHD Sit-ups
Yup, that’s right another hero WOD; one that will kick the crap out of our cores! Get ready to bring all you have tomorrow.
We will have a sign-up sheet in the gym for gear orders. The order will be placed on November 4th.
For all “Eat Right” challengers take your measurements or have us do it for you. Keep up the good work to all of you who have been staying in the zone. Many of you have been asking for recipes that are “zone”. Remember in the zone you can really eat most of anything, you just need to make sure you are WAMing. (WEIGHTING AND MEASURING). You also want to make sure that the majority of your meals are favorable choices.
| Here is my food log for 10/27: Breakfast: (3 blocks) 1 egg, 1 egg white, 1/2c. yogurt 1oz. granola, 3 mac. nuts, coffee Snack: (2 blocks) Zone bar, water Snack: (1 block) 1 oz. cheese, 3 almonds and 1/4c. grapes Dinner: (4 blocks) 3 oz. turkey meatballs 1/2 c. pasta, 1/2c. tom. sauce, 1 oz. ricotta cheese, 12 almonds Snack: (1 block) 1 c. milk and 3 almonds |
