thurs, may 13, 2010

10.03 in the 100 in 1965
Rest in Peace Charlie, thanks for everything.
Listening to you was painful, learning from you was enlightening.

Pryor and Marshall ready to compete (and a nice pic of Geoff)


15 min:
muscle up practice
rest 3 min
10 sets:
10 burpees fast - jump to touch 18" above max reach at top
rest 20 sec
30 double unders
rest 60 sec
rest 3 min
15 min:
KB TGU practice

post notes to comments as well as what you had for breakfast today or will have...not a story...just the meal, thanks


Rory Hanlin said...


5 Whole eggs
4 Pieces of Bacon
1 Apple
3 Tblspoon Almond Butter
Decaf Tea, 4 ounces

Training later this afternoon

Michael McCabe said...

hoping for a bit of advice.... don't want to write a novel here but i'm starting to think that i am overtrained, wods have been lacking for a couple weeks. i'm two weeks out from my regional.i feel like this is the wrong time to be resting and reducing intensity, but then again my time at the gym isn't that productive. i'm thinking extra rest day today, reduced intensity over the weekend and then assess from there. i have a lot to learn about this stuff so i'd love to hear from some of you who are more knowledgeable about training/competing.

Chad Hall said...


4 Whole eggs
4 Pieces of bacon (as close to organic as possible)
1.5 Cups of raspberries.
Lots of water

McCabe: I'm no expert, but it seems like you're experiencing some overtraining for sure. I was feeling the same way as you about 2.5 weeks ago and then I started to get sick. Usually I try and train through sickness but I decided to smarten up. I took Thursday-Monday off. It was the best thing I've ever done. I came back so much stronger and have been pr'ing like nobody's business since.

You're not going to loss any of the gains you've made so far with only a few days off. It's probably best to rest up and come back after the weekend? Not sure ... but that's my .02

ken c said...

3 scrambled eggs
2oz. deli turkey
1 apple
hand full of pecans (about .25 cup)
2 tblsp olive oil
16oz. glass whole milk

comes out to a little over 1000 calories.

Mike McNaughton said...

4 whole eggs
oatmeal w/ honey + tbsp olive oil
Handful of mixed nuts

LuLu said...

2 eggs
1 sausage
1 apple with almond butter
1 piece of whole wheat toast with organic butter
1 latte with organic soya milk
I have the coffee when I get to work, not exactly at breakfast

LuLu said...

Sausage was veal, free range
Eggs free range

Garage Crossfitter said...

3 whole eggs, free range organic
1/3 cup organic quick oats
8 oz raw milk, grassfed (soon will be transitioning off of this)
1/4 cup cashew, almond,pistachio mix

Alex Duncan said...

5 whole free range eggs cooked with unrefined coconut oil
3/4 can of coconut milk
1 cup of fresh mixed berries
8oz water with 1 scoop Veggie Greens

Wes hendricks said...

6 oz chicken breast
large handful of asparagus
6 oz coconut milk mixed in the blender w/ a few strawberries
1000 IU vitamin D
1 TSP of nordic natural fish oil
5g L-glutamine
10 oz coffee w/ a little heavy whipping cream + cinnamon

Jeff B. said...

5 Whole Eggs + 1 Egg White
~50 (40g) Almonds
1 Whole Apple
1/2 Cup Diced Pineapple
1.5 Liters of Water

I love seeing what other people eat, gives me good ideas to throw some variety in what I eat.

Michael McCabe said...

3 eggs + 1/3 cup whites scrambled with spinach
1/2 avocado
1/4 cup walnuts
6-7 strawberries
2 tsp fish oil (ascenta)
1000IU Vit. D

thanks for your .02 chad

Steve Howell said...

Was short on time so skipped the muscle up and TGU practice.

-burpees were fast and all unbroken
-had to trip ups in the 2nd and last set of DU's, all other sets unbroken.

4 organic free range eggs
1/2 avocado
1 organic kiwi
1 cup of mixed orangic fruite (mango,blackberries,strawberries)

Melisa C said...

Breakfast before wod - 1/2 grapefruit
1T fish oil
5g glutamine

After WOD - Paleo Pancakes
3oz mashed sweet potato
1 scoop protein powder
4 egg whites

I messed up on this one, did 10 sets of 10 burpees with 20s rest btwn each set and then only one set of DUs. Damn it, I hate when I do not read properly. I guess 5am will do that to a girl.
MU practice - modified as I can get the transition but the press out kills me. Need to work on that tricep strength.
3 x 25# each arm UB
3 x 35# each arm UB
2 x 45# each arm B
only right side got 55#

Adam Rogers said...

Breakfast -

6 eggs scrambled over 16oz natural pork sausage (ate half, save other half for later, or wife, whichever happens first)
1 whole avocado
~12 oz of grass fed whole milk

Brent Maier said...

3 Eggs
Smoked Salmon
Omega-3 Flax Bar
7 pieces of dehydrated mixed fruit
Coffee w/2% milk

Dawson said...

Hey McCabe. Chad is right. Sounds like you may be overtraining. Taking the rest of the week off while focusing on good quality sleep and food is key. It may be difficult to do but you want to be in top physical health when you hit up Calgary in 2 weeks. At least I think you're hitting up the Canadian Regional. Your profile pic has you at Moss Park. Recuperate then crush it at the regionals.

3 whole eggs
3 egg whites
3 clementines
1 oz. mixed nuts (walnuts, pecans, macadamia nuts)
around 2 cups of water
Fish oil
Vitamin D

Melissa said...

Post WOD breakfast:

Sick of eggs today!

banana with 1 tbsp almond butter
4 oz 99% lean ground turkey meat

Loved the workout!

dmarsh said...

4 turkey sausages
1 avocado
1 apple
3 shots espresso
Fish oil/D3/multi

Roch said...

-3 onces ground chicken (free range).
-2 Organic eggs.
-3 slice of bacon(free range).
-1/2 cup organic Dulse (seeweed).
-1 small onion
-2 TBLS of olive oil (extra virgin first cold press on the top not cooked)
-1 full TBLS of Tumeric
-1 strong green tea.

Roch said...

What is KB TGU?

Brian Maier said...

Roch...TGU = Turkish Get-Up

Paul Klein said...

Kettlebell Turkish Get Up

Paul Klein said...

Damn Brian, you are fast.

Brian Maier said...

My Staple...Breakfast in a Blender

1c "Naked Green Machine"
1 banana
2 egg whites
handful of almonds
1 TBSP of flaxseed
1c spinach
2 scoops protein powder
5g Glutamine
5g BCAA's
2 TBSP Udo's Oil
ICE tasty!!!

Melisa C...gonna have to try those paleo pancakes!!!

exp. said...

4 whole egg omelette with veggies (chopped peppers, spinach, green onions)
grass-fed pork slices
coffee with some cream

Nathan H. said...

I eat the same thing almost every morning in terms of pro/fat, but I switch out the sources to avoid developing intolerances.

Ormus Greens powder in water before cooking.
1 mouthful of carlsons fishoil.
4 whole organic free range eggs.
3 strips of organic turkey bacon
1 Handful of pecans

Nathan H. said...


That's a product of the training you've been doing and where you are relative to peaking. I was in the EXACT same position. Read my post on April 24th about feeling extended. I was 15 days out from my regionals. I took three days completely off and came back feeling great and PRd on my 1000m row.

Rest assured, you're right on schedule :).


Jeff B. said...

Muscle-Up Practice - Worked on the turnout, put rings progressively further out - starting at 12" moving to 28", felt awesome with this today, getting much stronger at pairing them together.

Burpees - Jumped over 15" Parallette sideways.
DU as Rx'd

23:14 total time - 12min (80s x 9) Rest = 11:14 working time

Burpees were very fast and intense, DU's struggled rounds 6 and 7, then dug deep and went UB 8-10. My heart rate was SOARING, and 91% Humidity today had me sweating like a pig as well...

TGU Practice was short, 5 min:

1 Right hand 45lb bar
1 Left Hand 45lb Bar
1 Right Hand 63lb KB
1 Left Hand 63lb KB

Completely done.

Brandon said...

Workout Notes:
MU-focused on transition and maintaining false grip coming back down
Met-con- Very tough mentally. Just under 25 minutes total including rest.
TGU-worked to 1.5 pood and shut it down with my elbow feeling tender from MUs and Burpees

4 Chicken Sausages
4 Eggs
1/2 cup Raspberries
12 oz. Stove-top espresso with 2-3 oz. Organic Heavy Cream
3g EPA/DHA Capsules
4 tsp Almond Butter

funbobby said...


strayed from the pound on sunday as i still cant attempt MU with my shoulder as is, so did "Mr Jones" which is one of mine instead (video on FB and utube). then missed tuesday due to some stomach issues that kept me out of the gym. after this afternoon ill have made up all workouts from t,w,t. leads me to today which is the only workout ive done on time this week....

deadlift triples and few singles in place of MU practice

working time 20:30 rounds between 1:02-1:04 jumped to ceiling tiles in the globo gym 22" over my reach, double unders all unbroken but one set. used new ultra light rope today instead of buddy lee silver bullet and loved it!

tgu fun

4:30am breakfast: steak with almonds and blueberries on the side

DJ great job on the hang squat clean!!!!!

funbobby said...

oh and one more thing, everything was done today was with a VERY heavy heart and teary eyes as the death of charlie francis last night has really shaken me up. he was a great mentor for me and i admired him as a coach and had nothing but love and respect for him as a man. ill miss you dearly CF, i am the man and coach i am today becuase of the time you took to work with me and allowing me to drop you name countless times to gain access to strength and conditionings elite coaches. the early days on were some of the greatest projects ive ever worked on and i still value the friendships i gained back in those days.

God Speed my friend
bobby kwasny aka "nightmare4d"

chris martin said...

15min MU practice-
wod-31:52 including rest(slow on burpees, had a break through with DU`s. Was never able to get more then 3 but did sets of 20-30 today)
1 1/2 pood KB TGU- just did sets of one maintaining a steady paces for enitre 15min

PTS said...

May8-9 April 29 wod
4 sets for time
12 power snatch unbroken @ 95lbs
5 muscle ups
run 200m @ 95%

3min rest btw sets

1:51, 1:51, 2:20, 2:30

total working time = 8:32
muscle-ups are getting much better.

3 eggs, 1/4 cup egg whites
1 chicken apple sausage
1 full avocado
handful of almonds
1/4 cup steel cut organic oats
1 kiwi

Zionna said...


2 turkey sausages
2 organic free range eggs
16 cashews
1 cup of coffee with raw milk
a little fresh salsa on the eggs yummy!!!

Wes hendricks said...


May8-9 April 29 wod
4 sets for time
12 power snatch unbroken @ 115lbs
5 muscle ups
run 200m @ 95%

3min rest btw sets


I was a little afraid of failure w/ the power snatches going all unbroken at 115 this close to regionals w/ snatches being a weakness of mine. I didn't want to hurt my confidence. But I decided to go for it and I am very pleased with myself. The power snatches actually turned out to not be that bad(all done in 24 seconds) I think I could have handled 125. The muscle-ups turned out to really slow me down.

Wes hendricks said...

I feel like when I set my rings up for muscle-ups they are to narrow, is there a rule of thumb on width of the rings for muscle-ups?

DeeJay said...

Breakfast- "egg bennies!"
1/2 ezikiel sprouted grains English muffin
on top: 1 free run egg, 1 slice of Canadian back bacon, butter and cheese

DeeJay said...

Width of rings should be from your elbow to the tip of your fingers

Wes hendricks said...


thank you for the help!

Mike Molloy said...


3 free range eggs
2 chicken sausages
1 avocado
Now Foods Super Enzyme
5000 IU Vitamin D

Geoff Aucoin said...

Good WOD; worked on grip and transition on MU's. The burpee/DU split was really tough (didn't think I'd make 10 rounds) but I found I got better as I went on. The compression pants seemed to give me a bit of a lift on the burpees. Haven't done TGUs in ages so went for a 1RM for fun and got the 3 pood up in my right hand (not back down) but couldn't even hold it comfortably in my left.

Very nice out, considering part 2 from yesterday if my foot allows it.

Sorry to hear about CF, Bobby.

Geoff Aucoin said...
This comment has been removed by the author.
Geoff Aucoin said...

And for breakfast (all supplements and caffeine aside) I had:

3 beef breakfast sausage
1 avocado
leftover zucchini and mushrooms
handful of cashews

Anyone out there like eggs much? I can't get over the volume of food some folks can tolerate in the morning, it's impressive.

PTS said...

I forgot to mention I will be at a Level 1 cert this weekend, so I will be trying to squezze in the WODS at lunch.

Also good luck to those competing this weekend.

Garage Crossfitter said...

Snatches 95,105,105,105
Times: 1:50 1:50 1:49 1:50

felt good, i was actually getting UNDER the bar instead of throwing my feet out wide. muscle ups, fast singles. I recovered good between rounds but after the 200m runs i was breathing pretty heavy.

Geoff- nice pic ha what a beast...

Michael FitzGerald said...

MU's - did 10 sets of 3 unbroken in 15 min
fast set was 60 sec including 20 sec break
TGU's - 4 sets (3 with 16kg, 1 with 24 kg). I suck at these. My left arm has less ROM.

Melisa C said...

Brian Maier - they are awesome, I love them. Just make sure when adding the eggs or egg whites (whole eggs seems to work better) that you add enough to get a pancake consistency. Sometimes I have too much egg so they are runny. Add a little cinnamon or pumpkin pie spice, good to go!

Geoff Aucoin said...

Okay I did part of yesterday's pt II because I could tell I was pushing the limits of overdoing it. Ran on the burm by OPT, pretty flat and very much offroad, and it went alright. Foot was bothersome initially and then it was fair after that. Took a 5 min rest after run #3 and then just did another round and a half after that. Foot hurt more after during walking. Legs felt good.

Is it just me or does the word verification or the password f$%k up every single time you post? Sheesh anyways.

Geoff Aucoin said...
This comment has been removed by the author.
Chad Hall said...

Did about 15 strict muscles ups and then about 25 kipping. Worked on grip and maintaining it on the way down. Strung sets of 3,4,5 together. Felt good, but ripped my left wrist.

Burpee DU felt great. Didn't time it, but all roughly around 1 minute with 20sec rest. Burpees felt the fastest they have felt. Jump was explosive until the last few reps of later rounds. Last 2 rounds were slower. Round 7 was my fastest (people came in the gym).

Worked up to 32kg for the TGU on both sides. Cut it a little short to get some physio on my shoulders. Left one is still instable vs. right.

Geoff Aucoin said...

Thanks Garage, you should see me when I'm in shape.

Trevor Salmon said...

Terrible to hear of the death of Charlie Francis. I never had the experience to listen to him live but have many books and dvd's and he had so much knowledge.
Funbobby, you were blessed then for your first hand experience.

derb said...



-5 wholes eggs with peppers and 3 pieces of canadian bacon in them
-whole orange
-half an avocado
-2 grams fish oil and NOW FOOD digestive enzymes

MUS- did sets of 3 and worked on transition between reps


ran out of time for TGU

How many grams of glutamine does every1 take a day and when? I want to start taking it but I'm not sure how much so any help would be great. Thanks

Brandon H said...


3 eggs scrambled
cilantro, chili powder, cumin, salt
~2-3oz chopped chicken breast
~4-5 cups steamed broccoli
~2 tbsp olive oil
Digestive enzyme
10,000 I.U. Vit D
3 or so grams Barleans Fish oil

WOD to come

Michael McCabe said...

thanks dawson, nathan h. i remember you being in the same boat not long ago nathan.... i will force myself to rest a few days.

Roch said...

Ankle rehab day 10:

A. 14-5-5-5-5-5-4-4-3-3
B. 10 burpees 18'' 20sec rest X 10 All unbroken 7:16 (was a bit hard on the ankle). Can't do D-U yet.
C. went up to 40kg both side felt good.

Ankle swelled a bit from yesterday hard stretch to gain rom and snatches but didn't got worst.

Lisa M said...

McCabe - look at my posts from the last two days. I was feeling exactly the same way. Tired no desire to workout just generally like crap. Everybody's advice was to rest so that is what i am doing as hard as it is. Yesterday had massage, chiro, did some stretching, went golfing today and more stretching tonight. Tomorrow might just do some light technique work depending. I am alreays getting the itch to hit it hard but know that i need at least one more or two more days. Take the time off i am sure it will pay off in the end!!!!!

3 eggs
1.5 ounces of chicken
2 cups of spinach
onions, tomatillo verde (mmmmm)
1/2 apple
handful of nuts

shot an 81 today (from the mens box) - not bad for my first round of the year lots of room for improvement. Want to be a scratch this year that is my goal. Enjoyed the change of pace, the walk and was able to only think about working out a couple of times

Katrina Burton said...

Breakfast not as normal today as I had an early am meeting in Calgary. But... 1 turkey breast, some organic need jerky, 1 green apple and snacked on some macademia nuts in the car.

Muscle up practice... Worked strict with extra 10#

Burpee/DU fastest round was 0:59 and slowest was 1:03 including the 20 second rest. Should have warmed up the burpees a bit more because my first 2 sets were 1:03 and then held 0:59 until the last two at 1:00.

TGU practice with 16kg. One arm to press the KB off the floor or can you use both? If its only one then that is definately my max.

Lauren said...

Practices a lot of muscle rows this morning, working the transition and then some dips. Not enough room to practice the full thing when hanging the rings from a squat rack.

burpees/DU all unbroken and didn't fell as bad as burpees usually do.

I had to scoot to work so I couldn't do the TGU practice, but will try to get some in warm up on the weekend.

chicken sausage and avocado for breaky.

LuLu said...

Did a 20 min mountain bike ride, to and from work= 40 min total. The big hill up Atwater St was a BURNER.
Left the MU's till Sat, more shoulder rest and will do the get ups on Sat also :)

DeeJay said...

Averaged 58s per round on burpees/ DU's. Jumped to 18 inches above max reach with 2 hands ovehead. Muscle up practice I worked on strict MU. TGU - 1-1.5-2 pood each once per arm. Got 2.5 pood on left arm, right shoulder felt shaky so didn't even attempt

Mack Lar said...

Still a day behind but wanted to post somewhat on time today.
5G Glutamine upon waking. Worked out about an hour after waking. Then post wod 1 scoop Dream Whey and 1.5 scoops Refuel. Then 1 hour later
5 whole eggs
.5 cup red grapes
20ish pecans
1 paleo strawberry muffin made mainly from eggs and coconut flour(recipe courtesy of April Hanlins blog)

Feeling great lately. PR's every day this week to include a power snatch of 175. My squat snatch PR is currently 170 from a few months ago.

Rory Hanlin said...

MU Practice: 6 sets of 3, then 7 minutes of strict singles

Burpees: 22-24 seconds
DU 7 sets unbroken

KB TGU: 3 pood, 5 sets each arm

ken c said...

part 1:
worked on stringing a few together then did 30 singles in 7:45. easy pace. wasn't trying to kill it.

20 min. rest

got sucked (challenged) into doing the gsx class wod today. 1000m row, 800m run, 500m row, 400m run: 11:10.

Alex Duncan said...

Did 15 minutes of MUs, mostly sets of 3 and two.

Average time for burpees: 25 seconds
All DU sets UB except round 7 and 9

TGU with 1.5 P and 45lb bar. Weak wrists from old injuries.

Can't wait for the rest day tomorrow!

Marshall said...

Had an Elevate Me bar and coffee for breakfast.

Taking today off, will do todays workout tomorrow. Been feeling tired and worn out this week, need an early rest day.

I've been beating my self up about the CTB ladder from Wed. I did 1 to 10 and then back down to 1 "up and down the ladder". Seems like most did 1-10 ladder, am I right? Maybe that's why it took me over 10 minutes.

Chad said...


4 whole eggs sunny side up cooked with raw butter
2 oz of turkey breast cooked with coconut oil
bag of frozen veggie mix with zucc, squash, broc, caul, carrots
little spoon dip of almond butter
tablespoon of cod liver oil from Green Pasture's
6 capsules of Dr. Ron's Organ Delight (liver, kidney, brain, adrenal gland, spleen)...yummy!


Muscles ups were great! Was able to string 3 together for the first time. I've been using the band everyday and it's helping SO MUCH.

WOD time total was 20:08
Used parallel paralletes for side jumps to sub 18" target
All DU unbrokent

Turkish Get Up- a fun learning experience:)

Brian Maier said...

Did 30 m/u's for time on Sunday so decided to do 15 min OHS practice instead.

Jumped and touched ceiling on every burpee which was 20" above max reach.

Kept constant pace throughout: Burpees 25-30s, DU's 17-20s.

TGU's: Remind me not to build to a 1RM quickly on an unfamiliar lift. Damn near dropped a 2pood on my head!

Paul Klein said...


8oz Orange juice
4800mg fish oil
1500mg glucosamine
2000 iu vitamin D
2oz grilled turkey

45min later

3 Turkey meatballs
approx. 200grams of ground beef
1/2 can of tomatoes (picture spaghetti sauce without the pasta)
1 table spoon of coconut oil

4 NOW Food Super Enzymes Tablets

Muscle ups went well until I tore my hand in the 12th minute. Spent the remaining time doing ring pull ups.

Burpees + Double Unders
Both hands touch to 18" above reach, which is exactly to the ceiling in the garage.

Total working time = 8:52

Skipped the TGU's due to the tear on my hand. It only got worse during the burpees.

Aaron said...

15 min m.u. -perfect practice, just what I needed

Burpee/D.U.- Very fast, felt great

TGU- worked up to the 53# KB. I could go higher but wanted to get some good practice

6 eggs in evoo
left over sweet potato
avacado on the eggs

Mike McNaughton said...

MU practice: Worked on the negative portion. Really tried to hold at ring level and not just drop through.

Burpees/DU: "Fast" is a relative term. Completed in 23:20. (rest included)

TGU: Worked with 53lb KB. First time doing these.

Carrie McG said...

3/4 cup cottage cheese with 3/4 cup pineapple, 1 tsp sunflower seeds and 1.5 L water.

developed an egg intolerance this past year.. breakfast sucks now.

MU - don't have one yet so worked on ring dips (unassisted!) and attempted chest to bar pullups, muscle ups in a band and ring pullups.

Burpee/DU - didn't time it but burpees were explosive and it was a max jump each time. 6 sets of DU were unbroken. both felt really good.

TGU - worked up to 16kg for L arm and 50lbs for R arm.. wanted to try 1.5 pd but couldn't keep arm/shoulder locked out. happy, both PRs.

Joel B. said...

MU practice was great. I was pleased I could still do them. My shoulders barked at me, but it got better through the session.

Burpees were fast and hard. Du's went ok...more misses than I am used to, but it will come.

TGU: didn't try to do a lot of weight. Did a few with 26# kb, then a few with a 1 pood. Worked on form and shoulder stability.

Breakfast: 1 chicken sausage (brat sized) 4 slices salami, a hand full of baby carrots, and a few macadamias (small handfull, maybe 4-5).

david83 said...

3 egss scrambled
1 can of tuna
1 avacado
all smashed together

MUS'1,1,1,1- warm-up
3,3,3,2,2- all unroken
WOD - was good
Tgus-1.5 pod could not do more because of my elbows
good wod

Mizar said...

2 eggs
2 veal sausages
~1 cup baby spinach chopped
1 avocado
~2tbs salsa verde
green tea

muscle-ups: strict & kipping variations

0:57, 0:58, 0:54, 0:55, 0:54, 0:54, 0:56, 1:03*, 1:00**, 1:23***
- times do not include 20sec rest between sets
* 2 trips DU

KB TGU - once each arm
8kg, 12kg, 20kg, 24kg, 32kg (fail left arm; almost completed right arm)

Emilie P-B said...

MU practice... Worked on doing 2 muscle ups in a row... did it 7-8 times and did 3 in a row once!!

Burpees at 13", wasn't too difficult. DU all unbroken except set #9 (13-17)

Breakfast: (not following any diet)
2 Homemade egg McMuffin
- 2 english muffins
- 2 eggs
- 5 slides of bacon
- 2 slides of cheese
- lettuce
Grapefruit juice

joey warren said...

Still just resting from comp. last weekend, enjoying the time off. My diet has gone to shit, but my breakfast this morning was good.

4 eggs scrambled in coconut oil with bell pepper and onions and spinach
1/2 avocado
handful of raspberries
coffee, fish oil, and multi vitamin

Eric Montgomery said...

Breakfast: 4 eggs in coconut oil, 1 sausage link, ~1/2 cup salsa, fish oil, multivitamin

MU Work: did them seated, focused on transition, trying to get better at deadhangs

Had to cut burpees/DUs to 5 rounds due to time: 1:07, 1:10, 1:07, 1:14, and 1:07 for the rounds, including the 20s rest

TGU work:
1pd: 5R, 5L
1.5pd: 3R, 3L
2pd: 2R, 1L (F2)
2pd: 1L

Thad said...

1 beef sausage w/scrambled egg whites
2 whole eggs
1 cup of almond milk
1.5 cups mixed fruit

Muscle Ups
worked on sets of 5 UB

Burpee /DU's: all rounds between :59 and 1:02 except first round DU's were broken felt good and fast

KB TGU: never tried these before just worked on singles of each arm started with 1 pood finished with 2 pood . A little shaky lowering 2 pood with left arm.

Heavy Evy said...

Breakie at Hotel Buffet

2cu of scrambled eggs..... with texture and taste of "throw up"
4 strips of bacon
4 sausages
1.5cu assorted fruit
2cu coffee with milk and honey

Bit tweaked up so doing yestedays run and todays training tomorrow, plus I know I wouldn't be able to bring it, after all the travel.

exp. said...

late May:

muscle-up practice: practiced strict, false grip and "true" grip MUs...full ROM on all of them

burpee/DUs: all sets unbroken

KB TGU practice: worked up from 45# to 2 pood...

Was going to do yesterday's part 2 tonight, but opted instead for a 45-min walk/sprint/play in the park with my dog...little dude needed to run more than I did tonight...trying to catch him was a good workout

Benorama said...

Busy day, did at home:

Skipped MU practice, will make up tomorrow.
Subbed: burpees with jump over 14" suitcase, knees as straight as possible at peak; tuck jumps for du (1:1). Set times including 20 sec rest: 1:14/ 1:06/ 1:06/ 1:06/ 1:07/ 1:08/ 1:07/ 1:07/ 1:07/ 1:07
Subbed 1gal water jugs linked at handles with a belt. Got up to 5 jugs (approx 42#, awkward).

Breakfast: 3 scrambled eggs, 5oz chicken sausage, 1 banana, large glass vitD milk.

BK said...

1 Cup organic Oatmeal mixed with 1 cup egg whites from egg white international and cook till gelled.Mix in 1 cup Coconut milk .
1000 mg Vit C
800 mg Magnesium Complex.
6 Cod Liver Caps.

No Muscle ups, cannot hold rings with body
Burpee-DU tripped on round 1 and 2 Other than that light and fast, felt awesome. Body weight movements has definitely improved with wrist layoff.

Leo S said...

My daily breakfast:

12-14 oz grass fed ground beef
2-4 organic/pasture raised eggs
large avocado
1/2 tbsp walnut oil (allergic to olive oil)
15 fish oil caps.
30 oz of water.

Each day, every day.

Katy McCabe said...

1/4 cup egg whites
1/2 cup oats w/ black berries & walnuts
cup of coffee w/ 2 packets of Truvia

Brent Maier said...

Team, I'm taking a little rest and rehab to recoup mentally and physically. Yoga, stretching, family, work are pretty much my workouts for the next week or two. I'll see all of you and DOMS again in full force in the next few weeks. I just ate a 5lb plate for breakfast this morning, I'm ready to get back to it for another round in 2011.


Roch said...

Brandon H. did you got your blood tested before taking that much Vitamine D, are you taking that much daily?

Specially if its sunny where you live rigt now.

There is an interesting link to get more informations on it, its free, maby you know about it:

Marshall said...

Skipped muscle ups, my hands and wrists are still recouperating.

Burpees and DU's felt good. Tried to focus on my body positioning specifically getting my feet under me at the exact same spot each time in the jumping and landing positions.
DU's where UB except sets 7 and 8 where I had a trip up. Big improvement from 6 months ago.

sHELLy said...

MU Practice:
Several attempts with a 50/50 success/failure rate.
ALL DU's UB - all rounds within 1 second of each time.
Just realized I forgot to do these...
1 chicken sausage, 1 banana, 18 cashews.

DAVE X said...

This is a great post today...

It's really raising a lot of questions about my food intake. This is what I generally have in the morning.

4 eggs with 1 tbs butter
2 Tablespoons salsa
12 oz coffee.

Shit. I'm wondering if I eat enough???

I'm 6'1" 199# @15%BF. I plateaued again and I'm wondering wtf is going on...

Heavy Evy said...

Did yesterdays run, then rested 3hrs, and did thursadays workout.

Burpes/Du: ttal time 20:10. Sets 1,3,9,10 UB Du's. Burpees were 2 hand touch to a ring@ specified height.

Mike McGoldrick said...

Third day on and loving it.

Almond Mean Pancakes with honey, 2 strips bacon, 3 eggs, 2 cups of grapes, 1/2 cup blueberries.

MU Practice:
At first tried as many unbroken with false grip turnouts. Can only get to 8. Raised the rings so feet were off the ground. Ditched the false grip and was definitely able to kip more. I like that method much better. My wrists just can't turn out and keep the grip.

Raised rings to certain height. Burpees took around 20-24 seconds

Burpees + DU's - Rest =

Holy crap this was harder than it looked on paper! My DU's are fast I just need to quit tripping up and relax.

1.5 pood, 2 pood (heaviest KB), 85#DB, 95#DB.

Kendra said...

2 Eggs, cheese
1 apple, grapes
coffee with cream
No time for anything but the burpees and DU. Most burpess UB and same with DU. Very hard!