fri, july 2nd, 2010

• Pancakes, waffles, or French toast w/ syrup – no butter
• Egg sandwich – no cheese
• Unbuttered English muffin, bran muffin, bagels or toast w/ preserves, jelly, or
apple butter
• Low-fat milk or yogurt w/ fresh fruit and a bagel
• Dry or cooked cereals w/ or w/o milk w/ fresh or dried fruit
• Low-fat granola bars – Kellogg’s or Nature Valley
• Pita bread stuffed with peanut butter (high in calories!) and raisins and cottage
cheese, or veggies and low fat cheese

(I frickin' LOVE low fat granola bars!)

Hill Sprints:
Run 60 sec uphill @ 95% effort
Rest walk down 3 min
repeat 6 times; rest 6 min b/t sets 3 and 4

post notes to comments


Geoff Aucoin said...

And to add fuel to the fire today (heh heh heh) there was a bit on the news about making the right food choices. You know; apple pie vs brownies, iced tea vs pop, pretzels vs chips, etc etc and the BIGGEST ISSUE boiled down to calories. It's amazing that people still think that's what the issue is. Don't worry that both choices are garbage and are slowly killing you.

It's like if I sat there with a client and asked them what's better, this chocolate bar or a steaming pile of dog shit? Uhhh, guess again! The dog shit is better because it's LOWER IN CALORIES!!

F$%k me, I love being orthorexic.

A. Maloney said...

As the topic this week seems to be eating, heres an article I ran into this evening along those lines

Poly said...

Geoff, does the dog eat a paleo diet?

Heavy Evy said...

Through my work benifits I get a variety of free benifits, one being Nutritional counciling. I thought I'd look into it since it was free. Well I quickly was disappointed when I was told I should add chocolate syrup, sugar, or corn syrup to my post workout shakes to up my calories, because I'm so underfed!

Paul Smith said...

A. Maloney,

It's funny to see Tennessee in that article. I live in Tennessee and my wife and I have made a game of watching the evening news and trying to count the amount of non-overweight people we see. It's pretty scary when being fat is the norm.

Garage Crossfitter said...

Just ate dog shit for breakfast.....because Geoff said too...

Lisa M said...

Hmmm stepped in cow sh%* on my awesome trail run looked more appetizing than what they are recommending and definitley healthier as they are all grass fed even picked mine out for fall but that can't possibly be as healthy as those fat corn fed cow way too lean and too many good fats in them!!

30 min trail run
tabata mashup squats/situps/pushups

Great time had to improvise out here in the country

Start strength and oly bias on Monday totally stoked.

Mike D said...

Sweet! No more steel cut oats or fresh fruit smoothies with protein powder (think of the $$ I can save on Jarrow knowing it's completely unnecessary). Guess what honey, since we're always on the run, it's french toast (with white bread of course...gotta make sure we inhale that starch) morning, noon and night.

Anonymous said...

Sadly, I see people eating those things for breakfast on campus everyday. But no it' ok since they put skim milk in their latte.

2011 from yesterday.

Felt about 70%
B.165,175,185 #
Went light on this one.
Not great by any means, but im improving. Need a lighter faster rope.
D. Didnt' know new gym had a ghd until I walked out .. doh.

Geoff Aucoin said...

Was it for a football team this 'nutrition' package was designed for or for all the athletes? Coaches don't give a shit what the football players eat as long as they show up huge and fast. There should be a side note on how to put steriods on your morning bowl of shreddies.

DeeJay said...

Runs done at Edworthy park... this was a scary hill...

4th run was not able to make it all the way back to the bottom in 3 mins which meant I had to run up the steeper part for last 2 runs... ouch!

felt good though

Lars said...

Yesterday's 2011

A. 340 x 3 x 3 sets
B. No bench press (at work) did explosive clapping push ups 3 sets of 5
C. 207
D. No GHD at work, did swiss ball back extensions - not quite the same, but close.

Nice easy day, plan on getting back on track tomorrow since today wasn't too bad.

John Joseph said...

2011 from 6/26:
A. PP/PJ/SJ 1.2.3x5
135# 145 145 150 150
B1. Snatch Grip PP; 4,4,4,4
135# 155 165 175
B2. Wide Grip Alternating Pullups
4 4 4 4
20 min AMRAP
7 Push Jerk @ 135
10 Wall Ball @ 20#
8 rounds + 7 PJ

The AMRAP WOD was a going away workout for a member so I did it rather than the prescribed Part 2

Sean Cummings said...

Yesterday's Workout:

A. 315, 315, 315
B. 225 x5...Stopped after first round, felt a little twinge in my shoulder.
C. 173
D. 15, 12, 10

PukeNMike said...

Hey Paul,

You gonna be able to make it to Memphis in August for the Faction Games?

If in anyone else in the area is interested, Crossfit Memphis is hosting a competition here in Memphis, TN. August 7&8th. Check it out at

Adam Rogers said...

2011 from yesterday

A- 315 x 3 x 3( felt heavy)
B - 205 x 5 x 3 (slow but strong)
C - 241 (144 straight to start, PR)
D - 15 x 3, just bodyweight, felt tight

Brent Maier said...

Hey, if dog turds are good enough for the rest of the dawgs, then they are good enough for me. Grilling some up now! Looking forward to seeing what is one the agenda this weekend!

Chris Martin said...

i was in the field all week so I was unable to workout. I did however walk 50-80km this week with a 25lb pack on.
Sleep patterns just starting to get back to normal.
2011- yesturdays WOD
A. 255,285,305
D-unders weren`t working well today,and low back felt tired from work this week.

joey warren said...

Aromas style hill
1-4 felt good
5-6 really fell off

Brian said...

June 19 WOD for 2011

part 1:
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
A2. 25 unbroken chin ups x 6; rest 4 min
B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec


A1. 185, 215, 235, 190, 220, 240
A2. UB, UB, UB, 23/2, 17/3/4/1, 15/5/4/1
B. Sub K2E at 18x6

4+ hours - Rest 3.5 hrs

part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 4
(10 min - AMRAP Clap Push Ups - 5 attempts)
Row 45 sec @ 95%
Rest 4:15 x 4

Row As Rx'd with 72 clapping pushups in 5 sets, 24, 12, 12, 12, 12

Notes: FS tough to control breathing along with tempo and tight torso. Pullups broken due to grip as noted. No monitor to measure distance on row.

***LAST WOD FOR ONE WEEK***. Gone to the beach and will do some sprints and BW stuff for fun. Coming back fresh and ready on July 11th or 12th.

Glutton 4 Gluten said...

I'm just wondering if someone can help clarify where cookies fit into the picture? Muffins appear in the "choose often," "choose sometimes" AND "choose rarely" columns. So if muffins are ok to eat as often or as little as I choose, are cookies the same?

Food for thought...

Paul Smith said...


I might make it over to Memphis to watch, but I don't think I'll be able to compete. I'm playing in a rugby tournament the weekend before that and it seems to take me a lot longer to recover these days. I'm sure you'll kick ass as usual. I'll definitely try to make it there to watch.

Alex said...

@ A Maloney
Thanks dor the article dude :)