“The key to optimism lies in the simple question; what is one thing I can do differently that could make this better?”
-Jason Selk
Today's WOD:
(WOD from my mentor and coach, CJ Martin at CrossFit Invictus!)
Deadlifts
Ring Dips
3 rounds for time, of:
25 KB Swings (53/35 lbs.)
15 Chest to Bar Pull-ups
Reminder: Rope Climbs in tomorrow's WOD, so wear appropriate footwear and socks!
Fun Facts about CrossFit 808, after 2 Open Workouts:
- Team CrossFit 808 is 5th place in the Northern California Region and 30th in the World! Top scores from Workout 12.2 were from: Brandy (105), Coach Kyla (98), Coach Elyse (92), Coach Joe (82), Coach Josh (76), and Ryan Willis (72)!
- Master Woman (60+), Mary Schwing, is currently 3rd place in the World!
- Coach Josh is currently in 22nd place in the Northern California Region!
- Coach Kyla is currently 15th place in the Northern California Region!
Keep up the great work everyone! I can't express how excited and proud I am about the performances our gym has pumped out in the past 2 weeks. Also, thank you to all those who have volunteered and helped judge athletes. We could not have a Saturday Night Lights with out your support and I appreciate it. Also, big thank you to everyone who shows up to cheer on fellow box-mates! The electrifying environment you all provide, has been beyond inspiring for all those participating in the workouts. 2 down, 3 more to go! Let's do this!
The 2012 Reebok CrossFit Games Open Workout 12.3 schedule:
This week's Open WOD will be announced on Wednesday at 3:00pm Hawaii-time. We will program that WOD for our regular classes on Thursday. We will also be holding our Saturday Night Open WOD event, so all registered athletes have the option to do the Open WOD twice!
- If you plan on being validated during a class on Thursday, you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
- Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment before arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
March 5- day 20
ReplyDeleteBreakfast- eggs, turkey and canadian bacon, spinach, strawberries, paleo crunch cereal, coconut milk, coffee, fish oil
Lunch- herb roasted chicken, spinach
Dinner- herb roasted chicken, rotisserie chicken, broccoli, Brussels sprouts, avocado, fish oil
Wow, that's really inspiring...especially Mary! Awesome!
ReplyDeleteElyse, don't leave out your stats. We know you're humble. :)
3/5/12 - Day 20...
ReplyDeleteB - 6oz sausage (chicken-apple), kale/chard salad (EVOO, Mrs.Dash), carrots, watermelon, 2 pumpkin balls (canned pumpkin, canned coconut milk, egg, almond flour, coconut flour, 70% chocolate chips), almond milk (chocolate unsweetened).
L - 3.75oz sardines (OO, salt), spinach/lettuce salad (OO, pepper), 1 papaya.
D - 12oz laulau (pork, butterfish, luau leaves, salt), carrots, 2 pumpkin balls (canned pumpkin, coconut milk, egg, almond flour, coconut flour, coconut oil, 70% chocolate chips), 19g dark chocolate (85% Lindt).