Hola!…Day 3

Wednesday, February 27, 2013

Tonight’s Track Night will be at the MDR location! 🙂 🙂 :)…. 😉


Tricep Mash
Wrist Mobility

Group Warm Up:

Coach’s Choice!!

Classic Programming:


15 minutes to establish a 1RM Push Press 

Notes:  Try not to rest more than 2 minutes between sets!


9 minute AMRAP of:
-8 Push press @ 95/65#
-10 knees to elbows
-Run 200 meters

Advanced Programming:


7X2 Clean Deadlift + Low Hang Clean (1? off floor) + Jerk – heaviest possible, rest 60 sec.


7 minute AMRAP of:
-8 Push Jerks @ 155/105#
-10 Toes to Bar
-40 Double-Unders

-then (no rest)-

1 minute AMRAP of:
-UB Hang Power Cleans @ 155/105#

Notes: The last 1 minute effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor.

Cool Down:

3 x 60 seconds Plank Hold
Calf Stretch
Cobra Stretch 



Results from my first successful paleo challenge almost 3 years ago!!!

When I first did a paleo challenge, I failed.  Why did I fail?  Because I didn’t know anything about eating paleo.  All anyone  had ever told me was to eat as much meat and vegetables as I wanted and I would be fine.  This is actually very good advice but at the same time its lacking a few key details.  Most of my meals consisted of chicken and broccoli and that was it.  I was lacking variety in my meals and I became bored, and even worse, I was hungry + angry = hangry and defeated.  I didn’t understand that I needed proper amounts of protein, carbohydrates, and FAT in every meal.  At this point in my CrossFit career I didn’t know how my body used food as fuel and my mentality needed to change.  I lasted about 4 days and said screw this!  I no longer cared what the benefits were, I felt like crap and I had constant headaches.  

As with anything in life, I learned that when you do not have a plan you are going to struggle and more than likely fail.  Create a plan, commit to it and support one another.

A few months passed and another challenge was presented to me.  At this point I was attending CrossFit classes five days a week and was seeing benefits but was still falling short of some of the better athletes at my box.  I decided, now that I was a bit more educated in the paleo lifestyle and I was slowly cutting out gluten from my diet, I would give this another shot.  I came in with a plan, I had a group of people I was checking in with daily (if not hourly), and I was ready for change.  I planned out most of my meals for the week or at least a few days.  I spent my Sunday’s going to the grocery and plotting out little paleo recipes that sounded fun to cook up.  I am lucky enough to enjoy bringing the artsy side of my personality into the kitchen so cooking became less of a chore and more of an adventure.  Needless to say, that 30 days was hard but it paid off.  The first week I lost 7 pounds and I didn’t think I could lose weight!  After one week of cleaning up my diet and seeing that 7 lbs off the scale and also feeling more energized during workouts, it only made me more determined to stay the course and continue with the challenge.  

The first week was by far the hardest and then it got easier.  Making a big change such as the way you eat is very difficult, especially in the world we live in.  But you have to be stronger than that.  My old coach used to tell me you can do anything for 30 days, or in this case 42 days.  The mind is an amazing thing.  All of you have the ability to do one more rep even when you thought it was impossible during WOD’s; lets transfer that over to this challenge.  Every time you think you’re going to fail, take a step back and prove something to yourself and make the choice not to.  CrossFit teaches you that you are capable of doing things you never thought you could or would do.  Know that whether you win this challenge or not, you are going to come out of this a stronger, more dedicated person if you just give yourself the choice to be successful today.

Here are a couple things I do to prepare my meals for the week and quick tips:
-Hard boil about 2 dozen eggs on Sunday and eat them for breakfast and snacks during the week
-Chop red/green peppers and onion and freeze them in a plastic bag to add to eggs and grass-fed beef throughout the week
-When I cook, I cook once and eat 2-5 meals from that
-Everyone should go and purchase a crock-pot and learn how to use it!
-Goat milk.  Get with it.  Props to McCoy for the introduction.
-Spice it up!  Penzey’s Spices are awesome and make any bad chef look like they know what they’re doing in the kitchen


You might also like