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!!!
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.
reasons for not having sweet potato Todd??
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.
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!
True, true and I second Kathy’s expression of gratitude to Jimmy & family. Nice pick by the way Kathy! Great seeing you tonight!
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
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!
http://fitday.com/fitness/PublicJournals.html?Owner=ericherbold
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.
Selling myself short – it was an 11# PR.
And all were power cleans.
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.
185 (pr) by 18lbs
Correction .. 28lbs
Nice job!
http://www.fitday.com/fitness/PublicJournals.html?Owner=john.r.stamper
high sets of one rep: 205, 215, 225(PR) (receiving bar above parallel)
thats pretty good
http://fitday.com/fitness/PublicJournals.html?Owner=drock58
zoned meal:
ON protein powder, Egg, strawberry fresh Coffee Pepper, sweet, green, Blueberries, Pineapple, Bacon, Onions, Avocados,
Fat (50%) Carbs (18%)
Protein (32%)
wgt: 202
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.
Good working with you, Matt. Hope the wrist improves.
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
75, 95, 115, 135, 155, 173.8 (F on jerk, PR on clean). squat cleans.
Nice lifts!
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)
Nice work this morning! Breaking in those new shoes!
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
Breakfast:
2 eggs (scrambled)
mixed with grilled zucchini
and grilled onion
dash of raw parmesan
Fat (58%) Carbs (15%) Protein (27%)
I left you some coconut milk at the box. Its on the cabinets behind Todd’s desk.
thanks Jon! I’ll grab it tomorrow morning!
no you wont, i drank down every last stinking drop. hahahhaha
http://fitday.com/fitness/FoodLog.html?_a_Date=1286150400.
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!
83 baby….SO proud of ya!!!
Thanks girl, you made it look so easy! Awesomeness!
Damned immpressive for a girl that runs 80 miles a week!!!
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!
nice Ali!
Great fight this morning Ali on that last clean!!! Absolute battle to control it!!
Good eating day: http://fitday.com/fitness/PublicJournals.html?Owner=weealip
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%)
Just cleans today…no jerk
95 x 5
95 x 3
115 x 3
135 x 1
155 x 1
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
%)
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
http://fitday.com/fitness/PublicJournals.html?Owner=agetter
weigh @ 158
Boneless, skinless chicken breast 3 oz
apple med
mixed vegtable
1 oz almonds
416 cal
Protein: 0.49% Carbs 45.43 Fat 34.08
Attempting to zone the ratios at breakfast – almost there..
http://www.fitday.com/fitness/PublicJournals.html?Owner=deanvanniekerk&Year=2010&Month=9&Day=4
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)
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.
Congratulations Angela!
Way to go Angela!!! Was that video on FB you? Looked like you guys had a lot of fun!!! Congratulations!!!
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
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
Breakast
1boiled egg
handful of almonds
75,x5,95×3,135×3,155×1,165×1(f),165×1,173,8
Fat 43%, Carb 29% ,Pro 28%, Alco 0%
Lost 9.6 lbs so far
Keep it up Jeff, doing great!!
Nice Fight on your last clean!!! Next time make sure you’ve got more space to dump it.
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.
http://fitday.com/fitness/PublicJournals.html?Owner=zenwarrior
45, 65, 85, 95, 106f, 106
Nice work Virginia, way to stick with it. Maybe ice that wrist even more, eh?
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!!!
167#
95, 95, 115, 135, 165 (f), 155
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%
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!
still impressive to watch, DC! Todd knows his stuff…way to stick with it – both of you!
Loved how you battled for that last clean (and won)!
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
Yes, got it done! Good job Brandon.
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!
good work today! and, thanks back at ya. G
mod backsquat…
106 x 5
115 x 3
135 x 3
150.4 x1
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.
Breakfast
Strawberries 3 cups
Almond butter 2 tbls
Orange juice 4 oz
405 cals
51% Carbs ; 42% Fat ; 7% Protein
165#
thats a lot of strawberries! Yum
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!
Fried almonds? It just sounds good. Do share. LOL
http://fitday.com/fitness/PublicJournals.html?Owner=bobparsons85
http://fitday.com/fitness/PublicJournals.html?Owner=k8pick
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
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.
Congrats on those pull ups!!!!!!
115# x 5, 125# x 3, 135# x 3, 155#, 185# ( not quite below paralell on that one), 200# (F in the below position)
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).
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!
Yum – I had your naked dumplings and will be making them. Thanks for sharing!
Thank you Kathy! I’ll be posting my sliders soon!
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400. breakfast and lunch
also had some raw almonds
No WOD – sick child.
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
Above parallel for WOD
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%)
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
53, 63, 74, 83, 93, 111.8. Clean: 116.2, 118.4 (PR)
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
MOD WOD Front Squat – 50, 60, 70, 80, 90, 110 (PR)
Front Squat – 50, 60, 70, 80, 90, 110 (PR)
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..
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%)
Mod WOD – Back Squat
135 x 5
225 x 5
255 x 3
275 x 1
295 x 1
305 x 1 (pr)
good googley moogley
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!
http://fitday.com/fitness/PublicJournals.html?Owner=kevin%40barristerdigital.com
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.
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.
My favorite is the Elite Whey from Dymatize. http://www.fitrx.com.
Its awesome. And most definitely does not taste like chalk. Its really super tasting.
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!
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)
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.
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
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!
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
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.
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!
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
And drum roll for Ross….. Got his muscle up tonight!!! Way to go dude!!!
Congrats Ross, way to go!
above parallel
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.
http://www.fitday.com/fitness/FoodLog.html?_a_User=jlynnjett
Weight 108.4#
9 points today
(95, 115, 135) 155, 166, 175…last one was iffy.
http://fitday.com/fitness/PublicJournals.html?Owner=Chris19SFG
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
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
30-50-61-63-70-80(f)-73.2 – lost all form!
http://fitday.com/fitness/PublicJournals.html?Owner=smassie01
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…
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%
http://www.fitday.com/fitness/PublicJournals.html?Owner=deanvanniekerk&Year=2010&Month=9&Day=4
http://www.fitday.com/fitness/PublicJournals.html?Owner=ctlouw&Year=2010&Month=9&Day=4
Pretty good split today 36 f/31 c/33 p
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.
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
5@35, 3@45, 3@56, 65, 71.6, 75, 79.4(cleaned, but failed at jerk)
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400.
(5)35#, (3)45#, (3)56#, 75#, 79.4#, 86#
Post from Sunday:
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286064000.
Daily Food Log
http://fitday.com/fitness/FoodLog.html?_a_Date=1286150400.
Summary
Cals Fat Carbs Protein
1,948 33% 30% 30%
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.
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%
http://www.fitday.com/fitness/PublicJournals.html?Owner=turbojonls
http://fitday.com/fitness/PublicJournals.html?Owner=hammerdowncougar
Fat (45%) Carbs (27%)
Protein (29%) Alcohol (0%)
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
115×5, 135×5, 155×3, 185, 205 (f), 205 last one bar above paralle all rest below.
MY bad second set x3
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
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286150400.
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1286409600.