"There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living."
-Nelson Mandela
Above: Here is K-Star's Day 3/3 for the Squat Therapy through Mobility segment on Mobility WOD. Many of you have been taken through the first 2 progressions in the 3-part series this past week, and many of you saw dramatic improvement to your squat form as well as pain relief from some nagging imperfections. All the mobility drills we show/teach you should be done on your own time as well. Don't just rely on class for mobility, if you want to be better, then get it done!
Today's WOD:
15-minutes to find a heavy Power Clean.
21-15-9 rep rounds for time, of:
Power Clean (115/75 lbs.)
Thruster (115/75 lbs.)*
*No dropping barbells from overhead.
50-day Paleo Challenge Participants:
The 50-day Paleo Challenge runs from Wednesday, February 15th to Wednesday, April 4th! Please post in the comments section on our blog the things you eat throughout the day, be as detailed as possible. This way, Coach Josh and myself can make comments on what you are all eating. Last challenge Mark and Jackie won prizes for posting the most meals on our blog. Mark won a CrossFit 808 duffle bag and Jackie won a pair of Reebok shorts!
Coach Elyse, Coach Kyla, Rome, Sharnell, Kurt, Jamie Shimamoto, Rachel Lai, Shanelle, Janet, Dennis, Lauren, Ryan Phillips, Laura, Jaimie, Brie, Kirsten, Kehau, Peedi, Marsha, Zachy, Jade, Jenna, Jeff Mata, Jeff Chang, Chris Bushaw, Jackie, Nicole, Kim, Shelley, Donna, Jamie, Jeff King, Christine, Brady, Val, Jon, Maila, Kawehi, Mana, Noe, and Janelle.
Changes to our President's Day Holiday Schedule:
Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 5pm, and 6pm ONLY (this is subject to change depending on class sizes). Good luck to all of our athletes running in the Great Aloha Run!
Noon: Amber, Ryan Phillips, Peedi, Marsha, Jade, Jenna, Laura, Kawehi, and Mana
5pm: Lori, Mark, Kim, Shanelle, and Ken
6pm: Caley, Jeff Mata, Janelle, Jackie, and Zachy
Yesterday's WOD Board:
February 16th:
ReplyDeleteBrunch: Salad (romaine, kale, spinach, bell pepper, radish, and carrots) with half an avocado, chicken apple sausage, and chicken breast. Plus coffee with coconut milk and a paleo banana muffin.
Snack: Leftover seared ahi tuna and fresh strawberries.
Dinner: Salad (romaine, tomatoes, bell peppers) with Whole Foods Guac and 2 portabella mushrooms topped with 2 homemade burgers.
Dessert: 1 cup of mixed frozen berries.
Feb 16th:
ReplyDeleteBreakfast: 1 scoop more muscle progenex + frozen strawberries, + mixed berry smoothy
Lunch: 8oz steak + salad (lettuce tomatoes onions)+olive oil vinagrette
snacks during work: mac nuts, cashews, almonds, raisins, dried plums
Dinner: chicken sausage + normandy greens
Feb 16th
ReplyDeleteBreakfast-3 eggs, kale, 2 strips turkey bacon omelette, fish oil, cup of coffee
Lunch- rotisserie chicken (SAMs club), leftover spaghetti sauce from night before, spinach
Dinner- lemon herb chicken( thyme,rosemary,pepper,lemon juice), cooked carrots, Brussels sprouts, handful of black grapes, fish oil
2/16/12 - Day 2...
ReplyDeleteB - organic fuji apple w/ almond butter.
L - 10oz. smoothie (kale, spinach, pineapple, blueberries, peaches, macadamia nuts).
Snack - organic carrots, macadamias, raw almonds.
D - 1 hard-boiled egg, 4oz Ahi tuna (marinated in EVOO & Mrs Dash) with raw spinach, butternut squash soup (chicken stock, onions, coconut oil, cinnamon, nutmeg).
Dessert - potato pudding (okinawan sweet potato, canned coconut milk, ice; about 0.75 cup)
2/17/12 - Day 3...
DeleteB - nutty hot cereal (almonds, banana, canned coconut milk), carrots, 20g dark chocolate (2 squares 85% Lindt).
L - spinach/kale salad with EVOO and balsamic vinegar dressing, topped with a can of sardines (3.75oz; packed in OO), butternut squash soup (chicken stock, onions, coconut oil, cinnamon, nutmeg).
Snack - 20g dark chocolate (2 squares 85% Lindt).
D - 6oz. grass-fed round steak (EVOO, garlic, pepper, hawaiian salt), steamed choy sum (coconut aminos, sesame oil), butternut squash soup (chicken stock, onions, coconut oil, cinnamon, nutmeg).
Dessert - half papaya.
Snack - 11g dark chocolate (2 squares 88% Endangered Species).
I know, dark-chocolate-fest (and more to come). Robb Wolf says the insignificant amount of soy lecithin in dark chocolate is okay. What say you?
B-egg whites, spinach and apple chicken sausages. coffee w/ coconut milk.
ReplyDelete+fish oil & vit C
L-chicken salad with avocadoes and fresh salsa. dark choco
+fish oil & vit C
Post Wod:Pregenex Zebra
D-leftover paleo spaghetti w/meatballs. more chicken salad w/avocadoes and salsalsa. couple scoops of coconut bliss. slices of mangoes and couple strawberries.
+fish oil & vit C
B- 4 eggs
ReplyDeleteL- Garden salad=veggies only
D- Steak, sweet potato
Dessert- Avocado pudding: avocado, 2tbsp honey, vanilla, unsweetened cocoa
This comment has been removed by the author.
ReplyDeleteFeb 17
ReplyDeleteB- 4 boiled eggs(no yolks) half of an avocado, bacon and sliced strawberries and blueberries
Post Wod: Progenex and coconut milk latte
D- Beanless-chili
Breakfast: 2 hard boiled eggs, green tea, Lara bar (cashew cookie)
ReplyDeleteSnacks: apple, raw almonds
Lunch: 2 hard boiled eggs, butternut squash soup, green tea
Dinner: round steak (w/olive oil & garlic), steamed choy sum (w/coconut aminos+sesame oil), leftover butternut squash soup
Dessert: 1/2 papaya, small piece of 88% dark chocolate
That's for 2/17/12.
Delete17th.
ReplyDeleteB-Eggs/Bacon
L-Mixed Greens Chicken Breast
D-Steak/Broccoli/Guacomole
18th
ReplyDeleteB Green Apple/Orange Juice
L Left over Steak/Broccoli/Guacomole
D Steak/Lettuce/Chicken
Feb 17th - Day 3
ReplyDeleteBreakfast- 3 eggs, spinach, 2 strips turkey bacon omelette, cup of coffee, fish oil
Lunch - leftover lemon herb chicken and leftover sams club chicken, brussel sprouts, cooked carrots
Post WOD- protein and recovery shake, apple
Dinner- homemade lean beef burgers, bell peppers, onions, spinach, tomatoes, grapes, fish oil