“Outstanding people have one thing in common: an absolute sense of mission.”
-Zig Ziglar
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| Above: D.L. from CrossFit East Sac came in yesterday for a WOD with the 6pm class! Thanks for visiting us while on the island and come again! |
Today's WOD:
3 rounds for time:
30 Wall Balls (20/14 lbs. to 10 ft.)
30 Hang Squat Snatches (75/55 lbs., movement initiates below the knee)
See July 21, 2011.
Veteran's Day, FRIDAY, November 11, 2011
Holiday Class Schedule (please sign-up in the comments section below or on our Facebook page):
6:00am: Sheldon, Teresa, Peggy, Marsha, Peedi, Kyle
8:00am: Shelley, Mike Y.,
9:00am: Jaimie, Laura, Joy, Bob K., Steve
10:00am: TJ, Jade, Jenna, Janet, Ryan, Jeff M., Linzy
Day 37 of the 50-day Paleo Challenge: Veteran's Day Paleo Potluck at 4:00pm!
The potluck sign-up sheet for Veteran's Day Friday is up! The festivities will begin at 4:00pm and go till about 8:00pm. We will have a grill going, so bring your Paleo seasoned meats! It is BYOB (bring your own beverages - Nor Cal Margaritas are okay, too). So far we've got a ton of chili made by the contestants, shrimp kabobs, green chicken kabobs, veggie kabobs, Paleo chocolate cake, and veggies.
Yesterday's WOD Board:
COACH JOSH'S DAY 37 PALEO CHALLENGE
ReplyDeleteBreakfast: Flank Steak cooked in coconut oil (w/garlic powder, pepper, cumin), red cabbage, local orange, some broccoli, some blueberries, some baby carrots, flax snacks, mac nuts, fish oilx4... and paleo cake sampler!
Lunch: Flank steak, red cabbage, some broccoli, some blueberries, some baby carrots, flax snacks, mac nuts, fish oilx5
PWO: Chicken pieces, sweet potato (BF)
Dinner: Bison cooked in olive oil (w/cumin,pepper), broccoli, raspberries, some baby carrots, flax snacks, mac nuts, fish oilx5
My Meals for today:
ReplyDeleteBreakfast: Chicken, onions, kale w/two eggs and handful of grapes
Post WOD: shake, coconut H20, apple banana and mac nuts
Lunch: Chicken, kale, eggplant and green onions in some coconut milk
Dinner: Chicken, broccoli, onions stir fried in olive oil
Fish oil x 4 after each meal
Thanks for the awesome WODs!
ReplyDelete-Douangchanh
Breakfast: grilled pork chop (spicely's pork chop spice mix) with carrots and broccoli
ReplyDeleteSnack: iced coffee and apple pear
Lunch: greek chicken salad (grilled chicken over romaine with red onions, cucumbers, grape tomatoes, artichoke hearts and a few kalamata olives)
Snack: cashew cookie larabar
Post wod: Progenix recovery + muscle
Dinner: paprika chicken and asparagus