Monday, January 26, 2015



 
Wk 1 Day 2

Strength: 
20 rep back squat
(with remaining time join Endurance)

Endurance:
Tabata
- Reverse plank holds
- Flutter kicks
- Jumping lunges

Metcon:
Fran
21-15-9
Thrusters (95/65#)
Pullups

58 comments:

  1. Yesterday looks like a win for everyone!

    I just had cold steak and vegetables for breakfast. It was outstanding!! Amy is the chef :)
    Team Strong
    - Asa

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    Replies
    1. Team Dedication - 8
      Team Determined - 8
      Team Strong - 7
      After Day 1 here are the scores! GREAT JOB!! 79% participation!!!
      FIND Your Teammates and see what they are up to:
      Jesenia, Dael, Edith, Katie J, and Jenn G. (Julie Z just figured out to post from her iphone by creating a simple Google account ID, so ask her if you still need help on your phone. OR plan ahead and post first thing in the morning or first thing in the evening or first thing on a computer.)

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    2. Team Strong............great job!

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  2. Good Morning Team Strong!!

    I hope all of you have prepared for the week. I know I'm feeling good, prepared and ready to to kick the sugar right out! This will be the first week of starting our journey to cleaner eating. Keep your eye on the "Prize" feeling leaner,healthier and stronger!!

    Make it a GREAT day!

    Remember Strong Starts Here!

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  3. Great day ahead. Day 2 Paleo challenge and a great benchmark WOD.

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  4. Ready to finish Day 2. Morning workout complete. Julie Zmolik

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  5. Great workout this morning! Just had two scrambled eggs, one pork sausage patties, spinach, and avocado/tomatillo salsa with water for breakfast. #teamdedication

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  6. Started my day with a liter of water right when I woke up. Had some turkey sausage, eggs, and a cup of fruit for breakfast. Ready for my date with Fran later! Team Determined!

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  7. Good Morning crossfit fam and most importanly TEAM DEDICATION (hands in that air..woooo) Started my day with eggs, turkey sausage, spinach and sweet potato and my 1 qt smart water and ready for FRAN this afternoon :)

    Day 2 :)

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  8. "Fran" scaled to #75
    3:50
    Fun workout!

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    Replies
    1. Great workout, glad i made it in this early-christina

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  9. Fran PR this morning. Took me longer than it ever has. MUST get over this cold. I can't breathe. Whaaaaaa.

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  10. Good Morning , I had eggs with broccoli and bacon.# TEAM DEDICATION

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  11. Good morning, woke up this morning to a wonderful breakfast 2 scrambled eggs,bacon, and sweet potato and of course water! Ready for the workout this evening! #TEAM DEDICATION

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  12. F sugar. Go Team STRONG.

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    Replies
    1. bfast - salmon and spinach....and lotsa water
      lunch - scallops and spinach...and lotsa water
      dinner - tbd (eating out so this will be interesting....)

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    2. I agree Lance.....F sugar! :-)
      breakfast-egg casserole (eggs, sausage,blk olives,sweet potatoes, onions and bell pepper)
      Lunch-3oz chicken,3 cups of mixed veggies&9almonds
      Snack-Apple & 6 cashiews
      Dinner-3oz hamburger patty,3 cups of mixed veggies,9almonds

      Go Team STRONG!!! We got this!

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    3. I agree Lance.....F sugar! :-)
      breakfast-egg casserole (eggs, sausage,blk olives,sweet potatoes, onions and bell pepper)
      Lunch-3oz chicken,3 cups of mixed veggies&9almonds
      Snack-Apple & 6 cashiews
      Dinner-3oz hamburger patty,3 cups of mixed veggies,9almonds

      Go Team STRONG!!! We got this!

      Delete
  13. Day 2 is starting off well!

    Turkey sausage, cucumbers (sliced with just a little bit of kosher salt and pepper) and half a pear for breakfast.
    Currently, I'm munching on some cashews and drinking TONS of water. Bad side of being a teacher, you can't go to the bathroom whenever you need to! :/ Feeling much better after yesterday's detox and with some herbal tea!

    Let's have an awesome Monday, Team Determined!

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  14. Team Determined: Started off the week right, I made it to the box at 5:45AM. Had a great workout. christina
    Breakfast: 1 banana smashed mixed with 1 tablespoon of coconut butter topped with blueberries. Great substitute for oatmeal

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    Replies
    1. Great way to start day 2 Christina! Try to add some kind of protein to each meal.
      Team Determined!

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  15. I thought I posted already,

    But I just prepared my meals for the week and set out my entire schedule for the month. I threw a ton of "crappy" foods out like candy and chips and just overall bad stuff...it was a lot of waited money...

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  16. Sweet potato "hash browns" with two fries eggs on top for breakfast!

    About to eat spinach salad with cucumber blueberries and tuna!

    Also, one of my third grade student so generously gave me a Nutter Butter this morning. How kind! ... I threw it away.

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    Replies
    1. Oh the temptations! Way to Go Team STRONG!

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    2. Way to stay STRONG!!!

      Go Team Strong

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  17. Also keep posting recipes and what you are eating! I need all the ideas I can get. Also I need to know how to eat/prepare acorn squash... Is this a breakfast food??

    -Team Stong!! 💪

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    Replies
    1. Ooh, good question... Acorn squash is awesome!! We eat it for dinner but breakfast might be good.
      Ingredients
      1 acorn squash, cut in 1/2
      2 tablespoons butter, softened
      Directions

      Preheat oven to 400 degrees F.

      Scoop the seeds and stringy pulp out of the squash cavities and discard. Rub the squash cavities and cut sides of the squash with the butter and place them on a baking sheet, cut side up. Bake in the preheated oven for about 1 hour until the squash is tender when pierced with a fork. Serve 1 half per person.

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    2. I posted one on crossfit tracker the other day for breakfast! I'll post it again today on today's comments once I'm at a computer!

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  18. Breakfast- eggs with spinach & bacon
    Lunch- pulled pork, spinach, and sweet potato...
    Made it to the 5am class with about 5 hours of sleep. Making sleep a priority the rest of this week!

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  19. Actually sitting to eat lunch, spinach, skirt steak and water!!

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  20. Hey-yo! Today has been good so far. Tight afternoon and evening for work and school so I have EVERTHING I've ever cooked in containers and packed them in my "camping" bag (a really large lunch box that's insulated).

    "When the tough gets going, bring the food with you" #TeamDetermined #WhootWhoot

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  21. Day 2 is going, working through this headache, but this shall pass! Looking forward to the box to get my Fran on!!
    Strong starts here!

    TEAM STRONG

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    Replies
    1. You will make it through........cuz you are TEAM STRONG!!!!

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  22. My head is hurting, and my cravings are ridiculous! But, I will not falter.

    Team Determined (to look like Beyoncé, just shorter) :)

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    Replies
    1. Eat some protein with every meal to help you feel full, drink lots of water, and if needed eat small serving sweet fruit. Headache will pass - get your workout in and get at least 8hrs sleep.

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    2. This comment has been removed by the author.

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  23. Running out of energy, very sleepy; I don't know if is because the first week of challange or because I only was able to sleep 4 hrs last night having to wake up at 2 a.m.
    Edith Grey

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  24. No bad for a second day in the challange, the real challange is wakeing up at 2 a.m. for a very long shift.

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  25. So far so good today! Getting a little bit of a headache right now, but other than that nothing serious. Tomorrow may be a different story though lol

    Team Strong!!!

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    Replies
    1. Your doing great...the headache will pass........Keep it STRONG!!

      Team Strong will kick butt!!

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  26. Getting ready to go to the 6:30 class had a great breakfast and lunch. Paleo zone is turning out to be easier then what I thought. #teamdedication staying strong.

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  27. Had a headache today from the lack of coffee creamer! Its for the best. Set some good goals for myself today and plan on sticking to them. TEAM STRONG WILL TAKE THIS!

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    Replies
    1. Great job Drew.....the headaches will pass.

      Team Strong.....we got this!!

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  28. Day 2 complete. 1st WOD of the week complete. Best FRAN time yet!!!

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  29. day 2 was awesome! Fran was a B but i look forward to rx ing her soon! tonight for dinner i am having cabbage and sausage links form green grocers! very spicy and relish! look out 5am, I'm coming to wod with y'all!!! soooo night night!
    jenn g TEAM STRONG!!

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    Replies
    1. Good Job......Team Strong.....ROCKS!!!

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  30. Feel like I got hit by a truck after Fran. Scaled #75 @ 7:30. BS #155 @ 20 reps.
    Still have my sugar headache as well. It will pass because this dude is gonna sleep like a baby.
    Breakfast: 4 boiled eggs, suasage patty, 2 slices of bacon, sweet potato, and coconut water.
    Snack: Almonds and Banana
    Lunch: pot roast, salad, and sweet potato.
    Snack: Orange
    Dinner: Tuna & Avacado and cucumbers.

    #TEAM DEDICATION

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  31. still not recovered from my sickness aparently, but stayed paleo STRONG all day long.
    B: 2 eggs one bacon
    L: stirfry veggie and a hamburger patty
    D: Paleo meatballs and broccoli

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