"CrossFit 808 is clearly producing amazing athletes, and there can be no doubt that founder and coach, Elyse Umeda, the 2011 NorCal Regional winner, and the athlete currently tied for 1st place in our region, is a key element to this success."
-Leah Lutz, CrossFit Games writer
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| Above: Cool write-up on the CrossFit Games site about our box and your coach! |
4 sets of:
Back Squats x 3-5 reps
5 rounds each for time, of:
250m Row
20 Unbroken Wall Balls (20/14 lbs. to 10 ft.)
Rest 2-minutes
Fun Facts about CrossFit 808, after 3 Open Workouts:
- Team CrossFit 808 is 4th place in the Northern California Region (1 place up from last week) and 23rd in the World (7 places up from last week)! Top scores from Workout 12.3 were from: Joe (375), Mike Ballenger (370), Josh (363), Elyse (447), Kyla (386), and Brandy (380)!
- Master Woman (60+), Mary Schwing, is currently 6th place in the World!
Saturday's WOD Board:
Way to go 808!! I LOVE that picture of you Elyse. It should be on one of those motivational posters with the caption "Determination" under it. <3
ReplyDelete3/9
ReplyDeleteL- roasted brussel sprouts and okra, grilled skirt steak, guac
S- Almonds
D- Sweet Home Cafe` soup w meats and veggies. (spicy broth)
3/10
B- eggs
S- progonex shake, blueberry muffin using lemon poppyseed recipe from Make it Paleo
L- leftover skirt steak
D- Mahi from Dixie Grill w/ collard greens and side salad
3/11
B- Sausage/egg scramble, blueberry muffin from yesterday, coffee/coconut creamer
L- babganosh w/herb crackers from MIP, sweet tater chips, leftover skirt steak
D- skirt steak over fresh spinach salad w. roaster red peppers, tomatoes, vinegar and evoo
3/12
B- eggs, avocado, salsa, coffee-black
S- pork rinds, salsa
L- chicken stir fry (no rice)
D- broccoli w/little butter, bite of roasted butternut and kombocha squash (not real hungry, probably should have fasted, still toying with the idea.)
Sweet article -- WTG Elyse!
ReplyDeletePlaying catchup with my meals...
3/10/12 - Day 25...
B - 5oz frittata (egg, sausage, mushroom, spinach, tomato), 3oz sausage, 1/4 avocado, watermelon, brown juice (spinach, kale, carrots, blueberries, pineapple, mango).
S - almonds.
L - 6oz frittata (egg, sausage, mushroom, spinach, tomato), organic blueberries, 1 banana with almond butter, 20g dark chocolate (85% Lindt).
D - 8oz organic chicken (onions, EVOO, Mrs.Dash, Hawaiian salt), 4oz Puerto Rican beef (organic ground beef, onion, spinach, olives, spices), 6 bacon-wrapped asparagus, watermelon.
3/11/12 - Day 26...
B - 7oz sausage (chicken-apple), 3 eggs scrambled, choy sum, macadamias, brown juice (spinach, kale, carrots, blueberries, pineapple, mango).
L - 4oz organic chicken (onions, EVOO, Mrs.Dash, Hawaiian salt), 5 bacon-wrapped asparagus, 1 banana with almond butter.
D - 7oz organic chicken (onions, EVOO, Mrs.Dash, Hawn salt), 8 bacon-wrapped asparagus, sweet potato pudding (canned coconut milk).
3/12/12 - Day 27...
B - 4 eggs fried (coconut oil, curry powder, pepper), carrots, choi sum, 1/4 cup macadamias.
L - 3.75oz sardines, kale/chard salad (OO, Mrs.Dash), 1/2 apple with almond butter, 40g dark chocolate (85% Lindt).
S - organic blueberries.
D - 9oz organic chicken (onions, EVOO, Mrs.Dash, salt), 6 bacon-wrapped asparagus, 1/3 cup macadamias, sweet potato pudding (canned coconut milk).
3/13/12 - Day 28...
B - 4 eggs fried (coconut oil, curry powder, pepper), 1/2 avocado, carrots, 1/2 banana with almond butter.
S - Larabar (dates, cashews, blueberries, blueberry juice, lemon juice, vanilla extract)
L - 6oz organic chicken (onions, EVOO, Mrs.Dash), kale/chard salad (EVOO, pepper), 1/3 cup macadamias, 1/3 sweet potato, blueberries.
D - 8oz NY steak (EVOO, Mrs.Dash, pepper, garlic, Hawaiian salt), choi sum, sautéed mushrooms & onions (EVOO, chicken stock, garlic), 1/4 cup macadamias, 1/2 papaya, 40g dark chocolate (85% Lindt).
3/14/12 - Day 29...
B - 8oz sausage, 3 eggs fried (coconut oil, Mrs.Dash), carrots, 1/2 banana, 1 cup almond milk (unsweetened chocolate).
S - Larabar (dates, almonds, cherries).
L - almonds, 1 apple & almond butter.
D - 9oz pork chops (EVOO, Mrs.Dash, garlic, Hawaiian salt, canned coconut milk, sundried tomatoes, coconut oil), steamed kale/spinach (lemon juice), sweet potato pudding (canned coconut milk), sweet potato.
3/15/12 - Day 30...
B - 5oz chicken (EVOO, Mrs.Dash, haw'n salt, canned coconut milk, sundried tomatoes, coconut oil), 3oz sausage, carrots, 1/2 banana & almond butter.
S - 1/4 cup pistachios, 30g dark chocolate (85% Lindt).
L - 4 eggs (coconut oil, spices), chard/kale/romaine salad (EVOO, pepper), 1/2 apple & almond butter.
D - Paleo stir fry (organic ground beef, zucchini, spinach, onions, olives, spices), 1/4 cup macadamias, 1/2 banana & almond butter.