Tuesday, May 24, 2016

 
 
 
Coming soon...CrossFit North Mesquite Book Club! If you are interested we will have an information meeting on Saturday, June 4th after the competition. Email Amy for details!

With a continuously running clock:
21 – 15 – 9:
Deadlifts (225/155)
400 Meter Run
 
Then immediately (no rest after last 400m run)
5 min push ups
 
 
Score= time for DL and run + total # push ups
 
 
MOB WOD: 
1min: airplane stretch R (to stretch out pecs from push ups)
1 min: airplane stretch L
2 min: band hamstring stretch each leg
 






 

44 comments:

  1. 5/23/16
    B - fasted
    post-WOD - salad
    L - gargantuan in-which
    D - fajita steak with sweet potato and onion on a salad

    Rise & Work!
    Asa

    ReplyDelete
    Replies
    1. 11:56 RX + 65 push-ups

      Then 75 push-ups

      Asa

      Delete
    2. So, when were these extra 75 push-ups performed? I didn't see them. You are such a one-upper. I'll do 76 at lunch.

      Delete
    3. Trav, I did them with Kelly at 6am. I was fresh but not after the first 30 :)

      Delete
  2. B eggs & butternut squash
    S almonds & cashews
    L taco casserole , brocilli , squash
    D chicken squash green beans

    ReplyDelete
  3. B-F
    S-almonds
    L-hamburger patties,lettuce,tomato, popcorn
    D-fajita meat, salsa

    PM team :)

    ReplyDelete
  4. B- 2 boiled eggs
    L- no lunch
    D- hamburger patty, sliced onion, fresh guacamole and baked sweet potato crispy chips

    ReplyDelete
  5. Will there be a scaled division in the book club? I need lots of pictures & rhymes to keep my interest.

    ReplyDelete
    Replies
    1. yes, you can lead the scaled division!

      Delete
  6. B protein shake, nectarine
    L salad, gyro meat, fruit salad
    S protein shake
    D hard boiled eggs, nuts
    S blueberries w coconut cream

    ReplyDelete
  7. B- Eggs and sausage
    S- protein shake
    L salad, Gyro meat, fruit salad
    S- Protein shake
    D- steal, sautéed greens

    ReplyDelete
  8. Eggs bacon
    Bbq sweet potato
    Bbq sweet potato

    ReplyDelete
  9. B - Larabar, coffee
    L - Pork roast, vegetables
    D - Roast beef, salad

    Team A.M.!!

    ReplyDelete
  10. B: 1 egg, 1/2 pork chop, 1/4 sweet potato, broccoli
    S: apple w/ almond butter
    L: brussel sprouts, almonds, 1/2 avocado, tuna
    S: veggie chips, salsa, nectarine
    D: baked cod, asparagus, brussel sprouts

    ReplyDelete
  11. B- Protein Shake
    L- Salmon, avocado and sweet potato
    D- Ground beef mixed with broccoli, carrots and cauliflower

    Go Team Night WOD'ers

    ReplyDelete
  12. B-Protein shake w/almond milk, baby spinach
    L-pork chop, baby carrots, apple
    D- ground beef, lettuce, onions, salsa
    S- protein bar, peanuts

    Team AM

    ReplyDelete
  13. B- protein shake
    S- cashews
    L- salad with turkey and chicken
    D- sausage (my hubby made a CARB LOADED SIDES!!!!)

    ReplyDelete
  14. B- banana and almond butter
    S-Apple
    L-garden salad
    S-pineapple and watermelon
    D-chicken and salad

    ReplyDelete
  15. 5/23
    B-boiled egg, sweet potatoes
    S-granola
    L-smoked chicken salad and greens, strawberries
    S-boiled egg
    D-chicken sweet potatoes chopped salad and strawberries
    S-mixed nuts
    Night WODers

    ReplyDelete
  16. b: eggs, bacon, half apple
    l: no time!
    s: cantelope, walnuts
    d: salad, fajita beef

    ReplyDelete
    Replies
    1. finally did last Friday wod.
      For time:
      2 Rounds:
      20 Pistols (slow, but first pistols since baby)
      15 Power Cleans (75)
      Then immediately
      3 Rounds:
      200m run
      15 Burpees
      10 Front Squats (75) felt heavy, had to do 6 and 4 each round)
      rx 19:56

      Delete
  17. B - scrambled eggs
    L - chicken, broccoli and sweet potato fries
    D - chicken, broccoli and sweet potato fries
    S - pineapple

    ReplyDelete
  18. B - hard boiled eggs
    L - fajita meat and guac, and sweet potato
    D - chicken, vegetables

    ReplyDelete
  19. 64 oz water
    B - eggs, turkey bacon & spinach
    S - mixed veggies & avocado
    L - shake
    D- shrimp & broccoli

    ReplyDelete
  20. This comment has been removed by the author.

    ReplyDelete
  21. B: eggs, salmon, bacon, spinach
    L: beaver tail and poutine (was in Toronto and wanted to try some local fair :/)
    D: ribs and cabbage

    ReplyDelete
  22. Wod rx'd 9:40, DL easy and unbroken, run.. not so much. maybe crossfit north mesquite will help me finally master my weakness of running :)
    9:40-14:40 was 78 pushups

    ReplyDelete
  23. B: eggs, banana, turkey bacon
    S: walnuts and pecans
    D: grilled chicken, grilled green beans, baked okra and sweet potato

    ReplyDelete
  24. B - Protein Bar
    L - Turkey, tomato, lettuce, and mixed fruit
    D - Taco salad w/ lettuce, ground beef, onions, olives, and some cheese

    ReplyDelete
  25. B-egg muffins with bacon kale and spinach
    S- almonds
    L- mixed green salad with dried cranberries, walnuts, green apples, olive oil and lemon juice
    S-boiled eggs
    D- burger patty with Paleo mayo, sweet potato fries and fresh mixed greens

    WOD-8:47 RX with 73 push-ups. Runs felt great, knees feel awesome!

    Loved this WOD!!

    ReplyDelete
  26. B- boiled eggs, banana, and protein shake
    S- almonds
    L- chicken breast and watermelon
    S- beef jerky and caveman bar
    D- tuna and avocado w/ celery sticks

    Team PM

    ReplyDelete
  27. B: fasted
    S: almond, orange
    L: chicken fajitas and veggies
    D: chicken fajitas and veggies

    ReplyDelete
    Replies
    1. 21-15-9 deadlifts - 400m run
      225lbs
      10:58 Rx - 45 push ups

      Delete
  28. -Protein shake
    B-Veggie Omelette
    L-Grilled Chicken Salad
    D-Ground beef Taco Salad
    S-Protein Shake

    ReplyDelete
  29. B turkey sausage
    S almonds and turkey
    L salad with ham
    D steak
    Team Night WOD ers

    ReplyDelete
  30. B- sausage spinach and kale w/ eggs
    L- chicken/ ribs with mixed vegetable
    D- baked chicken with cauliflower and sprouts

    ReplyDelete
  31. B. Apple
    L. Lettuce wrapped turkey and salami, tomatoes, and peppers. Apple

    ReplyDelete
    Replies
    1. In a different time zone. Haven't had dinner yet. :)

      Delete
  32. Day 14

    Breakfast: Spinach omelet
    L: salad w/chicken & avocado
    Snack: Carrots, beef
    Dinner: chicken, asparagus, broccoli, & bread

    ReplyDelete
  33. RX 10:18, DLs unbroken
    64 Push-ups

    ReplyDelete
  34. -Protein shake
    B-Veggie Omelette
    L-Grilled Chicken Salad
    D-Ground beef Taco Salad
    S-Protein Shake

    ReplyDelete