Monday, October 17, 2011


BTW, Margaret actually won 1st place in her age group at the Master's Open!   Good job Margaret!

Rowing technique

3 rounds for time
Run 400m
21 kettlebell swings 24/16 kg
12 pull-ups

Watch OPT crush this in under 7 minutes.  And here is an old school Helen with CrossFit headquarter's trainers Annie Sakamoto and Nicole Carroll.  Check out the variety of kipping pull-ups!

Post your meals to comments right here!  Extra credit for recovery work like yoga class or Mobility WOD!

Margaret winning the Ground to Overhead with a bum hip

This is 165!

What Would Eric Do?


Vanessa Pinter said...

Make sure to eat enough! So much that you are not at all hungry! This is a nutritional strategy you can live with forever, not a "diet" to shrink you. If you get hungry eat some meat, eat a spoonful of coconut oil, eat an avocado, eat some bacon, eat sweet potatoes and yams after your workout!

David said...

5:30 - Medium sized banana

6:00 - WOD (sucked, Helen took just under 15 minutes, and I had to use the bounciest band for pullups at the end)

11:00 - Romaine lettuce, tomatoes, steak strips, diced chicken, avocado, red onions

1:30 - 1 medium sized apple

4:00 - Medium sized chicken breast and a larger yam

Tonight - will go for a bag of almonds after work, and then a mix of hamburger and some kind of veggie for dinner

I definitely have to pick up some coconut oil because I'm having a hard time eating!

TwinFreaks CrossFit said...

Dave, good job on Helen. 15 minutes is good for a first attempt. Yes you were on the bouncy band, but your range of motion was impeccable.

As far as the diet, eat more. Why not do a day or two of weighing and make sure you get 170 grams or more of protein? You'd like a body re-comp, but you don't have a lot of fat to lose; therefore, fruit is fine for you. Almonds are a great snack but keep them in moderation. A thousand times "yes" to the coconut oil. If the idea of fat bothers you, call it by its proper name, diesel fuel.


Jennifer Piggott said...

Recovery: 9 Hours Sleep!

3 Egg Omelet w/ Tomatoes, Green Peppers, Onion
2 Strips Turkey Bacon

Open Gym - WOD: Helen

1 oz. Raw Almonds

2 Cups Spaghetti Squash
6 oz. Grilled Chicken Breast
2 oz. Avocado

2 Cups *Turkey Chili
Spinach Salad w/ Tomato, Cucumber, Red Peppers

*Turkey Chili Recipe
• 3 Tbsps. olive oil
• 1 pound ground turkey
• 1 medium yellow onion, chopped
• 2 orange or yellow bell peppers, chopped
• 3 large carrots, chopped
• 3 celery stalks, chopped
• 5 cloves garlic, chopped
• 1 Tbsp. salt
• 1 Tsp. ground black pepper
• 1 Tbsp. chili powder
• 1 Tsp. dried oregano
• 1 Tsp. ground cumin
• 1 - 2 Tsps. of cayenne pepper
• 4 large tomatoes
• 8-12 ounces of low-sodium chicken broth
To Make:
Preheat saucepan over medium-high heat and then add oil. Next, add the ground turkey and cook through. Drain off any excess fat in the pan. Add the onion, garlic, celery, carrots, bell peppers, salt and pepper and cook for a few minutes to soften veggies. Next add in chili powder, oregano, and cumin. Cook and stir for a few minutes. Add the cayenne pepper. Next add the tomatoes and low sodium chicken broth and bring to a boil. Lower the heat and simmer.

JamesD said...

Sleep is awesome! This looks complete and tasty to me; I'd have to scrutinize the macros here to see if anything is wrong, so as long as you're not hungry, I'd call it good.

Vanessa Pinter said...

As a trainer, I can't join the contest, however I thought I would post a day's log to give you an idea of what I mean by "enough food for a CrossFitter." Unfortunately, today wasn't a great example as the chickens didn't lay enough eggs and my husband took the lunch I was going to take!

7 am cup of decaf with 1/8-1/4 cup of coconut milk and 2 eggs fried in lard
8 am part of this dish: one can salmon with lemon juice, many small tomatoes, herbs, two heaping spoonfuls of bacon fat, microwaved.
11 am the rest of that dish, one orange
2 pm 3 tablespoons coconut oil to stave off starvation
6 pm 5 slices dried pineapple - OMG
7 pm probably a 1/3 pound of hamburger with tomato, zucchini, garlic, onions, herbs, plenty of salt (all veg from my garden!) sauteed in a generous helping of bacon fat with bone broth added near the end. A hit with the kids, yea!
No yams or sweet potatoes, but no training either.

You may not want to eat the same way I do. If you are afraid of saturated fat you can get your doctor to run blood tests on you before and after, but my numbers are great. I think if I drop the liquid calories I've been drinking, lots of milk and sweet coffee with cream, I will regain the level of leanness I had last year. At 18.1 percent bodyfat measured by dunktank, I'm lean for an average 40-year-old but less lean than one year ago when I had been eating more Paleo and less chocolate.

sarajune said...

HI! Still on the Paleo bandwagon…even though Tuesday has come and gone. I felt pretty good over all ….

I started out with Black Coffee and a version of Anna's mix... bacon, broccoli, carrots, onion, beets, walnuts and half a sweet was really great!
I actually ended up snacking on it for most of the morning and drank a lot of water.
Lunch – half a baked chicken breast with a cup of peas and more water…
In the afternoon I ended up snacking on almonds and pistachios and water
Dinner – taco salad with leafy greens, avocado, onion, tomatoes, beef… hit the spot, more water
Late night snack ended up being 5 strawberries and handful of pistachios ( I really wanted chocolate but talked myself out of it). Let’s see where today will take us…

Chelsea said...

Breakfast: 2 egg scramble with onions and peppers, coffee, water
Snack: handful of pecans
Lunch:2 chicken wings, apple, water
Snack: 1/4 cup? beef picadillo
Dinner: 2 chicken thighs, beets, roast cauliflower, lettuce, vinaigrette, tomato, glass of wine, water
Dessert: a few walnuts and raisins