ACF 3/20/13
Categories: WOD Blog
Nice shirt Marc! You’re looking good, keep up the good work!
Workout of the Day
open gym
-ask for help, on ANYTHING!
-do a “metcon”
-lift some weights
-work on mobility
-pick a weakness
-pick a strength
-do 13.3
Nutrition Myths You Need to Stop Believing
Evidence Based Medicine: Fraud, Double Standards And Ignorance
Good to see some shiney different faces at 5:30, that’s always fun. Yes, I enjoy a beer every now & again during the WOD, so what. I PR’d on the clean/jerk, and pretty excited to PR on the next go. I think I’m due for some thrusters, toes to bar, and ring dips tonight. Get at it Games WOD, we’ll be there to cheer you on!!
That workout sounds like a 13.3 prediction Dan. I would be OK with that. Good job on your PR. It is nice to get to the evening classes once in awhile.
Great post Coach E on nutritional myths; I like to use the line of “if most of the elite athletes (i.e. CrossFitters) are looking for the BEST nutritional diet, they are led to eat Paleo/Real foods because it delivers the best fuel for optimal performance (increased mental-brain power, physical strength & recovery time),” enough said, it’s hard to argue that point with anyone!!
Fired up, doing 13.3 tonight, who’s with me??
I think you need to play hookie at work on Sat and come do it with us!
How did 13.3 go for you?
I’m doing a little bench press /back sqwaut and toes to bar.at 5:30.
Thanks coach E. Long ways to go, but I hope to keep progressing. Those were tasty muffins Lynette… thanks for sharing. Ate mine in the car ride home. Mmmmmm!
Glad you liked them. Super simple to make.
Rest day for me – lots of ring rows the past two days has my arms aching. Just made a pot of butternut soup (its paleo!) and gonna snuggle in for a rainy night on the mountain.
Oh Sh#& 12.4 is back now being called 13.3. Once again I feel pukie coming. Saturday will be a blast. Go ACF.
Way to go Coach Jerry and Intense Steve . . . . you guys were awesome. Such good energy in the box tonight! Mary you earned your rest day, you were lifting some heavy stuff yesterday. Enjoy your soup 🙂 Thanks Coach E for the never ending patient on snatch training . . it means a lot to me.
Good job Jerry and intense Steve. That’s a tough WOD! Hey Lanette thanks for the good workout tonight
Great workout out tonight with you Denise. Thanks for putting up with me.
13.3 is going to be a killer! nothing to it but to do it, right?
i just finished my dessert: a square of dark chocolate. it takes so much self control not to eat the whole bar! here’s what else i ate:
breakfast: 2 fried eggs, bowl of leftover mexican stew, arugula/pea shoot/pickled red onion salad (with a splash of olive oil)
lunch: i finally finished off the minestrone and spaghetti squash! plus an orange
snack: 5 dried plums, 2 celery sticks, a few almonds, a square of dark chocolate
dinner: pork chop, 3 small sweet potatoes with butter (i tried to resist #3 but failed), brussels sprouts, baked red beets with steamed beet greens and a splash of apple cider vinegar
what i drank: 2 cups of coffee with coconut milk; 2 glasses of kombucha (1 glass with the juice of half an orange – yum!); 1 cup of apple spice tea with 1/2 teaspoon honey; and finally, a hoppy home brew with dinner. polyphenols, right dan?