Rest day
Mike joins the 400# club
Take a well deserved rest day. You all earned after setting amazing PR’s on the dead lift last night. Great work.
Some highlights:
Raf 245#, 45# PR
Mike 405#, 40# PR
Billy 315#, 40# PR
Olga 135#, 20# PR
Erin 185#, 10# PR
First time on heavy singles
Lindsay 155#
Penny 125#
Please join us in welcoming Mike as CFQ’s newest coach. He successfully completed his Level 1 certification over the weekend and we’re excited to have him on board. He’s a great athlete and greater person. Mike also set a 40# PR on his dead lift last night. Sounds like a great week to me.
CrossFit Games update:
We are looking for 4-7 members to participate in the 2010 CrossFit Affiliate cup competition. We need a minimum of two men and two women, a maximum of six athletes, and one optional non-competing coach. Cost: between the $300/team. Each team member will be able to assign a guest spectator at sign-in. The competition will take place on May 22-23, 2010 at a CF location TBD in Northeast area. Registration is already open and filling up fast! Post to comments if you are interested. If we have more than the we need, we’ll hold a workout to decide who’s in.
Goal Challenge update:
Week 6 is coming to a close. Are you in a slump? Have a bruise from falling off the wagon? Turn in your journals this weekend for review. Did I mention we have over $400 in the pot for prizes. That should be motivation for you. Party and Challenge completion announcement to come shortly. Stay tuned for Friday’s rest day post for details.
One bowl = 2 servings NY Times
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Congrats Mike!
Count me in for the Affiliate Cup competition.
Congrats everyone………..Hey Brandy, I also PR last night with my single deadlift – 135lbs, the most I ever lifted was 115, so I am happy. Conyo!
Thanks and great job Olga. I added you on the post. CONYO!
Whoot Whoot! NICE!
Congrats Mike!!
Re: the challenge…any chance we can meausure body fat % again since we are mid way through?
Thursday maybe?
Yes, i will bring in my electronic body comp measurer. Remember, you’re supposed to do it before the WOD.
Congratulations mike!!! btw sorry, but I couldn’t take a sharper picture of you.
Yea Mike!
Todays workout:
Run: 10 min w/u then 6x .25 mile intervals–It was actually .22 miles according to the map/run website. I did all between 1:30 and 1:35ish. My plan called for 5k pace which would have been just over 2 minutes but oh well. I guess I just wanted to see how fast I could go. I also thought I would also include my heart rate times with my runs since I’m freakishly attatched to my gadget. Todays range was 141-174 beats per minute.
Breakfast: Egg whites, asparagus, tomatoes, grapefruit, banana, decaf.
Lunch: Pork, corn, black beans, onions, green beans, couple bits of sweet potato.
Dinner: Grilled chicken, a cucumber, tomatoes, banana, almond butter.
Nice job Heather with your consistent clean eating!!
As for the goals challenge, I am stuck midway through not progressing as much as I had planned by this point. Time to revalute my plan and actions and refocus!
I am with Brandy on this one…not progressing as much as I’d like and kinda bummed about it.
I have actually GAINED a pound of scale weight a week since I started the challenge. That is SIX pounds heavier than when I started. I did not really alter my food that much…but definitely increased weights and cardio. The past month has been challenging…a few sick days threw me off my workout intensity. I tend to go slow and low anyway and dislike pushing intensity. But I am determined to stick with it. I just want to feel lighter already. It is hard when he numbers on the scale not only do not budge, but actually go HIGHER!
I have developed a little more strength in my upper body( pushups a bit better) but I feel that the kipping pullup is still an impossible goal( I want to complete ten!
My lifts have increased dramatically…which is all well and good. I have no doubt that I am strong-but the goal is too get lean. I am beginning to fear that skinny and strong will never happen at the same time for me.
The fact of the matter is, I have no clue how to get energy from my food. Not sure if it is portion size or carbohydrates or if I have some wacky intolerance or allergy, but I feel physically “stuck”. I always seem to feel tired no matter how much sleep I get.
Looking forward to finding more answers in the next 6 weeks!!!
Saysha we could not open your journal last time you sent it in. Can you change the format and resend it?
Next time you are in lets plan one day after class soon and compare notes and figure out why your stuck and get you out of the tired phase. I have a couple of ideas but I would need to see your journal first.
Most importantly don’t give up! Strong and lean ARE achievable. We have six weeks to attack our goals. We can make changes to what we have been doing that has not been working. Turn your frustration into anger or determination and use that to fuel your intensity in the WOD’s.
We are in this journey together. Let’s do it!
Thanks Brandy! Hopefully I will see you tonight.
I emailed you and Paul the link for my web journal with the login and password, hopefully we can discuss diet stuff later.
Hey ! olga good one on that lift, This is what I like about you, ……you are determine to do & you did . But lucky I was not there , I would of made you add on 1o more pounds. & believe me you would have done it …. WOOOOOOOO!
I’m game for the 2010 CrossFit Affiliate Cup.
put me in for the afffiliate cup too.