Rest day – Friday
Heather is not pressing, she's passing the bar to Josh for his birthday!
Happy birthday Josh!
Rest day today at CFQ. Come on in and make up one of this week’s WOD’s. If you don’t have a WOD ready, there is a burpee penalty.
Don’t forget to sign into classes online. We’ll be using attendance in the challenge. If you don’t sign in, no points.
CrossFit Queens has raised $2,190 to date. We’ve got 22 days left to hit $6,000, c’mon CFQ dig in! Should we organize a fundraiser WOD? post thoughts to comments.
Schedule note: Don’t forget there is no Sunday 10am or Monday 6am class this holiday weekend.
18-31 27th Avenue
Make up day…Karen…ugh!
14# WB – 150 reps
9:49
Made up last Saturday’s power complex of:
5x:
5 deadlifts, 5 hang power cleans, 5 push press.
75/85/95/105/105
Made up Thursday’s WOD
3×5 Snatch Balance
1) 15lb bar
2) 25lbs
3) 25 lbs
3 Rounds for Time:
5 SGDL @ 55lbs
350m run
TIME: 7:21
Thanks Andy N for pushing me at the end! I suck at running!
My pleasure. And don’t forget the White House…
Thanks for the shout-out! I’m not a slacker people, I injured my foot and am trying to stay off of it. I will be on it tonight though, getting drinks at Club 21 after 9. No burpees required (unless you want to), just drinking.
Happy Birthday Josh! Hope your foot heels up fast (sorry, I couldn’t resist)
Happy Birthday Josh!
Made up Thursday’s WOD
3×5 Snatch Balance
1) 35lb bar
2) 35lbs
3) 35 lbs
3 Rounds for Time:
5 SGDL @ 155lbs
350m run
TIME: 5:55
Accessory Work:
Half Mile Swim – Astoria Pool. Not exactly a cold plunge after a summer of heat waves warming up the water, but it felt great nonetheless.
B: Smoothie (orange, mango, pineapple, banana)
L: Pulled pork (no bread)
D: Grilled chicken, kielbasa, asparagus, zucchini, and avocado
1 glass of wine
WOD: 4 mile run at the track
4 mile run
B: 2 fried eggs, bacon, coffee, soy milk
L: turkey cold cuts
S: glass of chocolate milk, handful of mixed nuts
D: Grilled chicken, kielbasa, asparagus, zucchini, and avocado
B-small bowl oatmeal w/ banana, 2 tea w/ m&s
L- Gr. Chicken salad v&o
Snack Attack- 2 corn tortillas w/ smashed avocado & 2 tsp. cottage chz., 1 sq. dark chocolate
D- almond crusted chicken, broccoli, 2 c. salad
Snack #2- carrot sticks
I need to eat more veggies!
B: Zone Bar
S: Zone Bar
L: Ham, Cheese and Avocado Roll Up
S: Zone Bar
D: Chicken with Skin and 1/2 Pita
WOD: 14m bike (to CP loop and back)
Breakfast: 3 egg whites, quac, black coffee, 1/2 banana
Lunch: Salmon, cuc, seaweed roll (no rice) and some tuna salad.
Dinner: 2 IPA’s and 1/2 Sweet Afton burger.
Snacks: Almonds, apple, carrots.
B-fruit
L- turkey breast, salad, grilled veggies, 3 figs
S- cashews, papaya and kiwi
D- arugala salad w fennel and sunflower seeds, Mahi Mahi w avo&mango salsa, sugar snap peas
1 bloody mary, 2 hurricanes
Mm mm where did you eat dinner? Wait til I post mine!
Lunch – grilled tuna, l, t, o and crab cakes. 2 corona’s
Dinner will be something that used to swim.