Monday: 101004

Posted: October 3, 2010 by Todd Katz in Nutrition, Primal Challenge, WODs
Tags: ,

Clean and Jerk

5,3,3,1,1,1

Post load for heaviest lift to comments:

Coach’s Notes: Athlete’s choice on receiving the bar above or below parallel but note in comments where you received the bar.

Primal Challenge Day 8
Welcome to the 2nd week of the nutrition challenge. A couple of good questions came up I thought I’d share with everyone.
1. What if I couldn’t get to a computer to post my food journal? As long as you post before the week is over the point is good. Obviously the preference is to post the same day!!!
2. Sweet potatoes good? Not during the challenge. (this is a good food item to slowly reintroduce after, but for now, stay away from it).
3. Coconut milk? YES!

Post food log to comments:

This is a great short video!!!

Comments
  1. Lou says:

    Yesterday me and Ray and 3 other guys tried to pull a 93,000# 737 jet 10 feet in 2 minutes. That’s #18,600 load per man. We got it rolling and moved it a little, not the 10 feet though. Then the rest of the team started to jump in to help. All for Special Olympics.

  2. Davie says:

    reasons for not having sweet potato Todd??

    • Todd Katz says:

      One of those gray item foods… still falls under starchy… will elicit an insulin response… for these 30 days I’m trying to really reset insulin levels… let’s just keep the sugar out as best as possible.

  3. Katona says:

    Thanks Mr and Mrs Jimmy for a really great potluck! The food was so delicious. Jeannie (sp? Sorry) I would love your recipe for those especially delicious salmon cakes! I don’t think I tasted half of the food but everything I had was really good. Please share recipes–guacamoles, fruits, burgers, salmon, tenderloin, etc. I think we need a recipe tab or link–we’ve gotsome great chefs!

    • dina dew (Pebs) says:

      True, true and I second Kathy’s expression of gratitude to Jimmy & family. Nice pick by the way Kathy! Great seeing you tonight!

  4. JBL says:

    Thanks Jimmy for hosting our potluck tonight.
    I had a great time ,the food was wonderful and the company was even better.
    Thanks everyone
    JBL

  5. Eric says:

    95, 95, 115, 135, 165(f on jerk), 155(f on jerk)

    Form form form. Start lighter to make sure mechanics are there. Fast elbows!

  6. Jon says:

    75*5, 95*3, 115*3, 135, 155, 165 F*2.

    155 is an 8# PR, and 3# short of BW. The last failure I locked out but couldn’t stand.

  7. stamper says:

    75×5, 95×3, 115×3, 135, 155, 165, 173.8, 185, 193.8(f) .. last one was successful clean and failure on the jerk.

  8. Drewsky says:

    high sets of one rep: 205, 215, 225(PR) (receiving bar above parallel)

  9. Matt V says:

    75×5, 95×3, 115×3, 135×1, 145×1 (a little press to finish), 143.8×1, 155×1 (F…pain in my wrist prevented me from getting around on the clean). All lifts received bar above parallel.

  10. Coop says:

    95, 115, 135, 155, 185, 189.4 (Fail – pressing the weight about a half inch in the jerk)

    Breakfast of champions: http://www.fitday.com/fitness/PublicJournals.html?Owner=cooperdm

  11. Bob P says:

    75, 95, 115, 135, 155, 173.8 (F on jerk, PR on clean). squat cleans.

  12. KC says:

    45×5, 56 x3, 65×3, 76×1, 87×1, 91 (f)
    receiving bar above parallel. still so-so on form…

    Breakast
    boiled egg
    handful of blackberries
    handful of almonds
    almond milk
    almond milk+protein shake
    Fat (32), Carb (25), Prot (43)

  13. Cindy says:

    63 x 5, 74 x 3, 79.4 x 3, 83 x 1, 87.4 x 1, 89.6 x 1 (push at end) all above parallel

    Ali you rock getting under the weight and you make it look so easy.

    Thanks also to Jimmy and Cassie for hosting the first. My kudos to Kelly and Josh for the sliders, Jeanney for her pancake creations and Mike for the almond flour chips. Recipes for all of these please

  14. salbec (Sarah) says:

    Breakfast:
    2 eggs (scrambled)
    mixed with grilled zucchini
    and grilled onion
    dash of raw parmesan

    Fat (58%) Carbs (15%) Protein (27%)

  15. Sheeds says:

    63 x 5, 74 x 3, 79.4 x 3, 83 x 1- finally got it on my last attempt!

    Definitely need lots of work on these lifts :)

    Thanks Ali and Cindy!

  16. Wee Ali says:

    63 x 5
    74 x 3
    83, x 3
    94 x 1
    103 x 1
    114 x 1
    120 x 1 (F) managed to clean it but couldn’t get it over head……120 PR on clean :)

    Great working with the fabulous Cindy and Katie this morning!

  17. bobbyk says:

    Breakfast…

    scrambled eggs 2 extra large egg 210 15.7 2.5 14.9
    Beef, tenderloin, separable lean and fat, trimmed to 1/4″ fa… 4 oz 322 26.2 0.0 20.3
    Almond Milk 1.5 serving 90 3.8 12.0 1.5
    Banana 1 large (8″ to 8-7/8″ long) 121 0.4 31.1 1.5
    Total 743 46.0 45.6 38.2

    Fat (56%) Carbs (23%)
    Protein (21%) Alcohol (0%)

  18. timbo says:

    Just cleans today…no jerk

    95 x 5
    95 x 3
    115 x 3
    135 x 1
    155 x 1

  19. timbo says:

    Almond butter

    1

    tablespoon

    101

    9.5

    3.4

    2.4

    Almonds, dry roasted (assume salted)

    0.5

    oz (22 whole kernels)

    85

    7.5

    2.7

    3.1

    Apple, raw

    1

    medium (2-3/4″ dia) (approx 3 per lb)

    72

    0.2

    19.1

    0.4

    Banana, raw

    1

    medium (7″ to 7-7/8″ long)

    105

    0.4

    27.0

    1.3

    Coffee

    16

    fl oz

    5

    0.1

    0.2

    0.6

    Protein powder

    35

    grams

    140

    2.5

    3.0

    27.0

    Total

    508

    20.1

    55.4

    34.7

    Fat
    (
    33
    %)
    Carbs
    (
    40
    %)

    Protein
    (
    26
    %)
    Alcohol
    (
    0
    %)

  20. April says:

    45×5, 56 x3, 65×3, 76×1, 87×1, 91 x 1, 95(f)… work on quick hands. Thx Coach, KC & Drew!

    Breakfast:

    Apples
    Apple (freshly juiced apples) w/ Whey Protein
    Almond Butter
    Almond Milk
    40C 28P 32F

  21. Dave says:

    Boneless, skinless chicken breast 3 oz
    apple med
    mixed vegtable
    1 oz almonds
    416 cal
    Protein: 0.49% Carbs 45.43 Fat 34.08

  22. Angela says:

    Had a super huge event in my life yesterday – my first half-marathon on Long Island!! I ran in my vibrams and beat my goal by 7 mins. Crossing the finish at 2:33 and that was with a brutal headwind. This tells me, next time, we’re talking sub 2:30. Woot, woot!!!

    Angela
    (from the 1030 class)

    • dina dew (Pebs) says:

      Woo-hoooo! Angela, that is just fabulous. Thank you for sharing. I look forward to hearing about it face2face. I was signed up for 10:30 tomorrow, but have a meeting scheduled now. So maybe can get to hear later in the week.

    • salbec says:

      Congratulations Angela!

    • Todd Katz says:

      Way to go Angela!!! Was that video on FB you? Looked like you guys had a lot of fun!!! Congratulations!!!

    • April says:

      Way to go Angela!! You must was on the NYC Diva Run this weekend! Great job! I’m looking forward to my 10miler in a few more weeks :-)

  23. Lowell says:

    Hey Folks!

    Heading to Germany today for a week for work. Will miss you all and the WODs. Todd set me up with a few travel WODs, so ready to bust a sweat in the Deutchland.

    Todd..I promise…no beers!!

    See you next week!

    Lowell

  24. Tim N says:

    Breakast
    1boiled egg
    handful of almonds

  25. JBL says:

    75,×5,95×3,135×3,155×1,165×1(f),165×1,173,8

    Fat 43%, Carb 29% ,Pro 28%, Alco 0%

    Lost 9.6 lbs so far

  26. G says:

    95×5, 95×5, 115×3, 125×1, 145(f), 136×1

    ****Zone Meal Total 743 cals****
    Coffee 1 coffee cup (6 fl oz)
    Blueberries, frozen 0.5 cup
    Strawberries, frozen 1 cup
    Almond Milk 8 oz
    Protein – wheybolic X60 79 grams 280
    Banana, apple, raw 1 fruit
    Almond butter 1 tablespoon

    Fat (16%) Carbs (48%)
    Protein (36%) Alcohol (0%)

    weight: 176 lbs.

    • dina dew (Pebs) says:

      Nice work Virginia, way to stick with it. Maybe ice that wrist even more, eh?

      • Katona (Kathy) says:

        You guys both rocked it! I’m glad you were both in front of me so I could really push myself. And nice pull-ups today both of you. Virginia, thanks for getting me onto my first band to crank out some pull ups–YAY!!!

  27. NickyB says:

    167#

    95, 95, 115, 135, 165 (f), 155

    • NickyB says:

      Breakfast/Lunch

      Banana, raw 2 medium (7″ to 7-7/8″ long) 210 0.8 53.9 2.6
      Egg, whole, boiled 3 large 232 15.9 1.7 18.8
      Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
      Chicken, breast, baked 6 oz, boneless, cooked 332 13.1 0.0 50.3
      Lettuce, cos or romaine, raw 1 serving 14 0.3 2.8 1.0
      Total 860 30.2 77.4 73.0
      Fat 32% Proteiin 36% Carbs 32%

  28. DC says:

    115, 135, 185, 205 (f), 205 (pr)

    Shout out to Coach Todd (and Sarah) for working on correcting my fugly clean technique.

    After 20 mins of drilling, I am Feeling very pumped about the future! Look out Grace!

    Thanks Coach!

  29. Brandon says:

    5 x 75, 3 x 105, 1 x 135, 1x 145, 1 x 175

    The last rep looked like a “dirty and jerk” but I got the job done I suppose

    food journal: http://www.fitday.com/fitness/PublicJournals.html?Owner=btwhiteman&Year=2010&Month=9&Day=4

  30. RichW says:

    5 x 95, 5 x 95, 3 x 115, 1 x 115 (working on form), 1 x 125, 1 x 125

    Overall, I think my form is getting a lot better. Thanks for working with me Gary!

    Just ordered my new Inov-8 F-Lite 230 CrossFit shoes – Sweet!

  31. salbec says:

    mod backsquat…

    106 x 5
    115 x 3
    135 x 3
    150.4 x1

  32. dina dew (Pebs) says:

    Today’s brunch was the closest I hit to the 40-30-30 breakout for a single meal (typically aiming for that breakout as an all-day total, but tried a single meal today):
    Two eggs with a serving of fresh salsa on top, 2 servings of almond milk w/ protein and a pear: Carbs (33%) Fat (35%) Protein (33%)

    http://fitday.com/fitness/PublicJournals.html?Owner=dewnot

    Fun seeing everyone today at 10:30. Virginia, thanks for the reminders (knees out, chest up, etc.). Hope your wrist heals quickly.

    45 (5); 65 (3); 85 (3); 106 (1); 115 (1); 126 (1): Failed, but got a solid squat clean on it, but tipped forward & out/back on my ass. Ahh, well. Faster elbows & real shoes seems to be the learning of the day. Also, need to not lean forward on the on jerks.

  33. Scott says:

    Breakfast

    Strawberries 3 cups
    Almond butter 2 tbls
    Orange juice 4 oz

    405 cals
    51% Carbs ; 42% Fat ; 7% Protein

    165#

  34. Kelly says:

    2 Egg, whole, fried Almonds .5 cup, 1 Plum, Coffee (8 fl oz), 1 cup baby Carrots
    Fat (62%) Carbs (23%)
    Protein (16%) Alcohol (0%)
    ate some carrots to get my carbs up. Didn’t realize how much fat there was in this! was thinking there would be more protein with the eggs.

    will post my link later once I finish dinner!

  35. Katona (Kathy) says:

    45, 65, 75, 78.6 (I think that’s right), 85, 95 (f). i got the bar up to the shoulders but couldn’t get it over my head. I’ve decided that i like to end on a fail when i’m doing these single lifts. you really find out your range and what to shoot for next time. i also tried a banded pull-up today (previously doing jump-ups) and I got 4 and I was sooooo close on that 5th! So excited, to be on the bands! I also realized how messed up my connection with food is today, because a rainy day in october makes me want a pumpkin dessert flavored anything!! latte, muffin, scone, cookie, etc. but i drove home instead of to starbucks and founded a new mantra, “love the food that loves you, love the food that loves you.” LOL. i release that mantra for use by anyone–haha–it got me through the craving (and i haven’t had white sugar–except once–in the last 60 days).

    27/46/27 c/f/p

    http://fitday.com/fitness/PublicJournals.html?_a_User=kjkatona

    • Katona (Kathy) says:

      Dinner…threw a 13 lb turkey in the oven a couple of hours ago. I don’t know if any of you do this, but we do it a lot. we buy a big cut of meat (turkey, leg of lamb, etc) and cook it at the beginning of the week (Sunday or Monday). We eat on it the rest of the week and make multiple dishes. So tomorrow we will use the turkey in a chili i am starting today that has tomatoes, peppers and buffalo. and On Wednesday we will probably have the turkey over some spaghetti squash with some fake soy sauce. and of course we will be eating turkey for breakfast and lunch all week. it just helps to spend the time on that first meal and then the effort is minimal after that when you are throwing a dinner together.

    • Megan says:

      Congrats on those pull ups!!!!!!

  36. Lou says:

    115# x 5, 125# x 3, 135# x 3, 155#, 185# ( not quite below paralell on that one), 200# (F in the below position)

  37. Katona (Kathy) says:

    Recipe Time!

    I actually have two today. I mentioned that I was making a turkey today. Stuffing is one of my all time favorite things to eat with turkey, but no bread on the challenge. Well, I have something that seriously gives real stuffing a challenge. I don’t particularly enjoy eggplant on it’s own, but when i make this it really hits the spot! For those of you who hope to pull their first “Harold” during a workout in the near future–this recipe can only help with it’s mix of herbs, kick of red pepper and overall tasty-ness! You will feel like your cheating while still zeroing in on the Harold!

    [In the past i have used some pepper jack cheese in place of the red pepper flakes. Since that is not an option you could still add a little bit of cheese that is friendly to the challenge–not more than 1/4-1/2 cup.]

    1 med. eggplant, pared and cubed
    1/4 c. almond meal (or coconut flour or whatever–you get the picture)
    1/2 tsp. of red pepper flakes
    2 slightly beaten egg whites
    1/4 c. snipped parsley
    1/4 c. sliced green onion
    1 tsp of garlic powder
    1/2 tsp. sea salt (if you want but not necessary)
    1/8 tsp. pepper (or white pepper)

    In a covered saucepan, cook the eggplant in boiling water until tender, about 5 minutes. Drain very well. Stir in almond meal (save a TBSP or so to put on top), eggs, parsley, onion, garlic powder, salt and pepper. I put it in the food processor or blender next, but you could mash it or leave it as is. Put the mixture in a baking dish or individual corning wear containers for the oven, cover with remaining almond meal and bake, uncovered, in a 350 degree oven until lightly browned on top (about 20 minutes).

  38. Katona (Kathy) says:

    Pot Luck Recipe

    I wanted to share my potluck recipe from Sunday in case anyone is interested. I call them Naked Dumplings, because they are in essence a pork pot sticker/dumpling/wonton without the the wonton wrapper. These were the small oddly shaped pork meatball type things at the potluck. Saltier and smaller than the beef sliders Kelly brought that were in the silver crockpot (which were totally delicious too).

    Naked Dumplings
    8 to 10 mushrooms finely chopped
    1 pound ground pork
    ½ cup finely chopped celery
    ¼ cup finely chopped green onions (with tops)
    1 egg white
    2 teaspoons salt (or you can sub 2 tspn of the fake soy sauce aminos)
    ½ teaspoon sesame oil
    ¼ teaspoon white pepper (or black)

    Mix all ingredients together in blender or food processor (or just stir them together). heat up a pan with some olive oil and drop spoon fulls of the mixture into the hot oil. Turn after browned on one side and then remove once fully browned and place on some paper towel to pull out some excess grease. I recommend making them spoon size or at least not too thick so that they cook all the way through, are nicely browned, but are still moist and delicious (not dry and burnt).

    If you are more *conservative* and want to cover these naked dumplings up, i suggest a grilled pineapple slice blended with either hot grilled peppers or some aminos.

    Enjoy!

  39. margaret says:

    http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400. breakfast and lunch
    also had some raw almonds

    No WOD – sick child.

  40. Matt J. says:

    WOD: 75×5, 95×3, 115×3, 145×1, 155F, 145
    Weight 180.2
    31 Carb, 31 Fat, 38 Prot for the day.

    http://fitday.com/fitness/PublicJournals.html?Owner=matthewjohnson4

  41. Davie says:

    power clean – worked up to 100kg

    then 5mins window to do 1,000m row then as many thrusters with 40kg

    row – 3mins 28secs + 18 thrusters

    Breakfast – salomn, eggs, spinach, avocado

    Fat (59%) Carbs (11%)
    Protein (30%) Alcohol (0%)

  42. Leigh N says:

    Food Name
    Amount
    Unit
    Cals
    Fat (g)
    Carbs (g)
    Prot (g)
    Delete
    Total
    439
    14.2
    67.2
    15.2
    Cantaloupe nectar

    154
    0.2
    39.2
    0.8

    Egg, whole, fried

    175
    13.5
    0.9
    12.5

    Banana, raw

    105
    0.4
    27.0
    1.3

    Coffee

    5
    0.1
    0.2
    0.6

    Total
    439
    14.2
    67.2
    15.2

    8 Points total

  43. kel says:

    53, 63, 74, 83, 93, 111.8. Clean: 116.2, 118.4 (PR)

  44. James says:

    65×5, 85×3, 105×3, 135 (PR), 145 (f), 145*
    *Got the last rep “overhead” but not quite locked out for an official lift

  45. Kathleen L says:

    MOD WOD Front Squat – 50, 60, 70, 80, 90, 110 (PR)

  46. Kathleen L says:

    Front Squat – 50, 60, 70, 80, 90, 110 (PR)

  47. bobbyk says:

    10/4/10 seem to be using the end of day smoothie to get the carb count up… should probably be doing that in the morning instead….

    http://www.fitday.com/fitness/PublicJournals.html?Owner=bobbyk1963..

  48. Kathleen L says:

    Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
    Total 1,054 51.2 74.6 82.8
    Turkey bacon, cooked 3 thin slice (yield after cooking) 92 6.7 0.7 7.1
    Banana, raw 1 medium (7″ to 7-7/8″ long) 105 0.4 27.0 1.3
    Broccoli, cooked 1 cup 103 5.1 13.2 4.4
    Lettuce, salad with assorted vegetables including tomatoes a… 4 cup 51 0.5 11.1 2.5
    Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
    Muscle Milk Protein Shake 1 serving 130 2.0 3.0 26.0
    Chicken, breast, skin not eaten 4 oz 186 4.0 0.0 34.9
    Olive oil 2 tablespoon 239 27.0 0.0 0.0
    Egg, whole, boiled 1 large 77 5.3 0.6 6.3
    Total 1,054 51.2 74.6 82.8

    Fat (43%) Carbs (26%)
    Protein (31%) Alcohol (0%)

  49. Nick says:

    Mod WOD – Back Squat

    135 x 5
    225 x 5
    255 x 3
    275 x 1
    295 x 1
    305 x 1 (pr)

  50. Kelly says:

    53×5, 63×3, 74×3, 83, 93, 111.8, 116.2, 118.4, 122.8 (PR!) :)

    http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400.

    Overall:
    Fat (46%) Carbs (23%)
    Protein (31%) Alcohol (0%)

    Some people asked me to post my slider recipe so here it is.
    Kelly’s Sliders:
    To mix it up you can add fun toppings such as a fried egg, creamy non-pasteurized goat cheese, homemade/all-natural salsa and/or guac!

    Ingredients:
    Grass-Fed ground beef
    Chopped spinach (I get the frozen kind and organic if we can afford it)
    Onion (chopped, as much as you like)
    Garlic (pressed, to taste)
    Paprika
    2 Eggs

    Other possible ingredients:

    Misc. Spices (ground sea salt, black ground pepper, whatever you like. I like to use the Everyday Spice grinder from Trader Joes.)

    misc leftover veggies. I’ve used broccoli, carrots, and/or cherry tomatoes before…I know tomatoes are a fruit but you know what I mean. I also make sure they are chopped/cut/sliced into small pieces as not to be detected! haha! Don’t forget that the more veggies you add the cook times might be longer and/or they might not stay in slider shape because of the water!

    ~~~~~~~~~~~~~~~
    I like cook the chopped spinach before hand, drain and cool. Depending on my mood I may saute the onions and misc veggies.

    I put the ground beef into a bowl and then mix the 2 eggs with the pressed garlic, paprika, and spices in a separate smaller bowl. I then pour the egg and spice mix over the ground beef. I’ll add the misc veggies and if the spinach has cooled I’ll then add that as well. Then you get messy and mix and mash it all together with your hands. I’ll place it in the fridge to marinate sometimes overnight, but normally I’ll only have an hour or less. While it marinates I set up the side dish (normally salad) or topping.
    I’ll form 3 – 4 sliders at a time and place them on a hot pan until the ground beef mixture is gone.(Its about 4 minutes each side, lid on top the when you first put them on, don’t really need the lid once you flip them over).

    and you’re done! Enjoy!

  51. Josh says:

    95×5,115×3,135×3,155,185(pr)jerk ,205(pr) for power clean and jerk

    weight 207

    Grams Calories %-Cals
    Calories 1,267
    Fat 69.8 606 48 %
    Saturated 11.7 102 8 %
    Polyunsaturated 14.6 129 10 %
    Monounsaturated 37.8 324 26 %
    Carbohydrate 36.4 135 11 %
    Dietary Fiber 12.7
    Protein 125.7 526 42 %
    Alcohol 0.0 0 0 %

    http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400.

  52. Kristi says:

    Ughh.. I knew I should have entered in my lifts before I left the box. I only remember my max: 84.9.

    Journal: http://www.fitday.com/fitness/PublicJournals.html?Owner=clio72

    Total cals: 1,594 Fat (44%) Carbs (37%) Protein (19%) Alcohol (0%)

    Getting better =)
    Ran out of protein mix. Any suggestions? Pref. one that doesn’t taste like chalk.

  53. melissa says:

    http://fitday.com/fitness/PublicJournals.html?Owner=captainmel

    Worked out at gocrossfit in Nashville this a.m. Small crew but very welcoming! Did a mini bear claw complex w/ rounds of power cleans; front squats; push jerks and 10 pullups in 10 minutes. Gym had a scale — major coolness so I didn’t have to lose a point. I may be crazy but I wasn’t going to pack a scale!

  54. Kevin P says:

    First time doing Clean and Jerk. Thanks to Coach Todd, Josh, and Nick for the tips.

    65#x5, 85#x5, 105#x3, 125#, 135#, 145#-F, 145#-F, 145# (which is body weight for me)

  55. Haley says:

    Under the weather today…lots of tea with almond milk

    My almost zone breakfast
    2 egg quiches and 1 banana. A bit high on the fat but close
    Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
    Total 320 16.1 29.8 16.3
    Egg, whole, cooked 2 large 167 12.2 1.3 12.3
    Turkey bacon, cooked 1 thin slice (yield after cooking) 31 2.2 0.2 2.4
    Mushrooms, cooked 1 medium 6 0.4 0.7 0.3
    Onions, yellow, sauteed 0.1 cup chopped 11 0.9 0.7 0.1
    Banana, raw 1 medium (7″ to 7-7/8″ long) 105 0.4 27.0 1.3
    Total 320 16.1 29.8 16.3

    Calories
    Grams Calories %-Cals
    Calories 320
    Fat 16.1 145 45 %
    Saturated 4.5 40 13 %
    Polyunsaturated 2.7 24 8 %
    Monounsaturated 5.9 53 17 %
    Carbohydrate 29.8 108 34 %
    Dietary Fiber 3.5
    Protein 16.3 67 21 %
    Alcohol 0.0 0 0 %

    Fat (45%) Carbs (34%)
    Protein (21%) Alcohol (0%)

    food for the day:

    http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400.

  56. nate says:

    76×5, 85×3, 95×3, 103.8 (f), 95, 103.8(f)

    I should have worked on form with lower weight because no amount of coaching from Todd could help at the end, sorry coach!

    Fasted all day then had a nice grass fed steak for dinner. If you’re looking for a source of really good grass fed and finished meat check these guys out: http://www.beefandhayproducer.com/ Costs a little more, but the quality of not only taste but more importantly nutrition is well worth it, and that’s about as local as you can get!

    Food:

    http://fitday.com/fitness/PublicJournals.html?Owner=nate.rhodes&Year=2010&Month=9&Day=4

  57. John M. says:

    75 -5
    95- 5
    105-3
    105-3
    125-1
    125-1
    125-1
    Thanks to Coaches Todd and Megan on the form work!
    !http://www.fitday.com/fitness/PublicJournals.html?Owner=monacci
    Congrats to Ross on his muscle up!

  58. Carol says:

    Weight 96.4

    Dinner: 677 F(48%); C(23%); P(29%)
    Delicious steak, cauliflower mash, sauteed mushrooms and fruit salad….so tasty all thanks to Cheryl Lawson who is an unbelievable cook! Thank you!!!

    Total for day: 2,433 F(43%); C(25%); P(33%)

    http://fitday.com/fitness/PublicJournals.html?Owner=chmcevoy

  59. Darby says:

    Screwed up my shoulders during weight training this morning during school, might have torn something but someone told me they saw my arm like rotate in the socket or something that should never happen…

    That being said I did front squats after having already done some during weight training and rowing:

    95 (5) 115 (3) 135 135 137.2 (didn’t go low enough and called it quits afterwards)

    Hopefully the shoulder will fix itself quickly!

    http://fitday.com/fitness/FoodLog.html?_a_Date=1286064000.

  60. Lynda P says:

    50×5, 60×3, 68.8×3, 70×1, 74.4×1, 78.8×1, 78.8×1, failed on 80

    Thanks to Megan for helping me learn this one!

  61. Ross says:

    155, 185, 215, 235 [f], 225 [push out], 225 [push out]

    http://www.fitday.com/fitness/PublicJournals.html?_a_User=rvarndell2712

    weight 198.9
    delta 0.1

  62. Ross says:

    above parallel

  63. Paulo says:

    WOD: Just got home from Hospital with Pregnant Wifey. Wasn’t in the mood nor did I have the energy to go all out so I just used some light weight and worked on my form. I did several reps of receiving the bar above and below parallel. I think I finally got my form right.

    WEIGHT: 158#

    NUTRITION:

    http://www.fitday.com/fitness/PublicJournals.html?Owner=paulosantos0922

    Even had some good food at the Hospital. LOL. Pork Chop and Veggies.

  64. Chris says:

    (95, 115, 135) 155, 166, 175…last one was iffy.

    http://fitday.com/fitness/PublicJournals.html?Owner=Chris19SFG

  65. Tanya says:

    45, 59.4, 65, 65 Max weight – still working the technique (my ballet/dance years just aint helping me here)…Todd says the weight will come….he’s a smart guy so I’m going to go with his optimism (thanks Todd!)
    Weight 120

    http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400

  66. jeanney says:

    30-50-61-63-70-80(f)-73.2

    Was tired and hungry all day — OD’d on nuts

    http://fitday.com/fitness/PublicJournals.html?_a_Date=1286150400.&_a_User=jeanneyk

    Will post recipes tomorrow — ready to zonk out

  67. Lauren says:

    http://www.fitday.com/fitness/PublicJournals.html?Owner=lauren.a.parsons

    Fat (41%) Carbs (31%) Protein (28%)

    Still working on getting my fat down. Don’t think I need it to be as high as Bob…

  68. Scott says:

    Food Name
    Amount
    Unit
    Cals
    Fat (g)
    Carbs (g)
    Prot (g)
    Delete
    Total
    1,997
    100.4
    131.0
    156.7
    Strawberries, raw

    146
    1.4
    35.0
    3.1

    Almond butter

    304
    28.4
    10.2
    7.2

    Orange juice

    141
    0.2
    33.9
    2.1

    Beef steak

    428
    25.5
    0.0
    46.4

    Pork, cooked

    230
    14.5
    0.0
    23.3

    Avocado, raw

    138
    12.7
    7.4
    1.7

    Mixed salad greens, raw

    38
    0.5
    7.1
    3.3

    Chicken, breast

    222
    8.7
    0.0
    33.5

    Almonds, unroasted

    69
    6.1
    2.4
    2.6

    Whey Protein Powder – Whole Foods

    160
    2.0
    4.0
    32.0

    Banana, raw

    121
    0.4
    31.1
    1.5

    Total
    1,997
    100.4
    131.0
    156.7

    Carbs 24% Fat 44% Protein 32%

  69. Mike V says:

    1,538 calories
    Fat (41%) Carbs (37%)
    Protein (21%) Alcohol (0%)

    http://www.fitday.com/fitness/PublicJournals.html?Owner=Spaceman89

    No workout today, but planning to hit the box Tues, Thurs, Fri, & Sat.

  70. Megan says:

    50×5, 60×3, 80×3, 88.8, 91, 100F :(

    Egg, whole, poached 2 large 142 9.9 0.8 12.5
    Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
    Coffee 1 cup (6 fl oz) 2 0.0 0.1 0.2
    Total 216 10.2 19.9 13.1

    Fat 42% Carbs 33% Protein 24%

    http://www.fitday.com/fitness/PublicJournals.html?Owner=Ms.M.Atkinson%40gmail.com&Year=2010&Month=9&Day=4

  71. Shubha says:

    5@35, 3@45, 3@56, 65, 71.6, 75, 79.4(cleaned, but failed at jerk)

  72. Steve Titus says:

    Daily Food Log

    http://fitday.com/fitness/FoodLog.html?_a_Date=1286150400.

    Summary
    Cals Fat Carbs Protein
    1,948 33% 30% 30%

  73. Lori Sam says:

    http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286236800.

    30% protein, 27% carbs, 43% fat. On the road this week again — in search of a scale to weigh in.

  74. Heather says:

    Had another Chipolte salad with just the chicken, fajita vegies, salad, tomatoes and guac – so very good.

    Resting my toe and will back tomorrow.

    Summary
    Cals Fat Carbs Protein
    1526 22% 17% 35%

  75. Dean says:

    Thanks Megan for the tips and a hefty push on this, helped a bunch!

    95×5, 105×3, 125(F)105×3, 105, 115, 115 – failed on 125

  76. yeahman55 says:

    115×5, 135×5, 155×3, 185, 205 (f), 205 last one bar above paralle all rest below.

  77. yeahman55 says:

    MY bad second set x3

  78. Danielle says:

    Meals:
    Breakfast: Whey shake, coffee w/ coconut milk
    Lunch: Shrimp with mango basil and lemon dressing with mix veggie salad – this I tried to zone this
    Snack: Almonds
    Dinner: mixed veggies, 4 pieces of bacon

    The mango basil and lemon dressing was really good and so simple – great just on the shrimp and on the salad.
    Rest day
    weighed

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