“You are worthy of your desires. Really wanting what you want gives you the power to get it. You were born free. You are worthy of love and respect.”
-Danielle LaPorte
Front Squats x 2-2-2-2
For time:
8 rounds of "Cindy"
800m Run
8 rounds of "Cindy"
See July 6, 2011.
Best method for taping your hands:
Watch the following video by CrossFit Los Angeles for one of the best methods for taping your hands. With a WOD like Workout 12.3, taping your hands could not only save you time, but protect your hands from nasty tears! It is important that you prepare these tape straps prior to coming to the box, because the better you make them, the better they work.
Saturday Night Lights Heat Assignments:
- 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). Please DO NOT show up before 4:00pm, the first heat will not begin till 4:45pm, so you'll have plenty of time to warm-up!
- Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.
Saturday Night Lights:
Heat 2 (5:10pm): Shanelle, Linzy, Jackie, Patrick, Jeff Chang, and Bob Egbert
Heat 3 (5:35pm): Jaimie Kinard, Katrina, Shay, Mike Bennett, Bush, and Charlie
Heat 4 (5:50pm): Lin, Ronnie, Mary, Jesse, Ryan Willis, Chad, and Dennis
Yesterday's WOD Board:
Will be posted soon.
March 9- Day 24
ReplyDeletePre WOD- walnuts, coconut milks, coffee, honey
Post WOD- protein and recovery shake
Breakfast- eggs, egg whites, turkey bacon, spinach, avocado, coffee, pineapple, fish oil
Lunch- pork chops, spinach, avocado, onions, sweet potatoe, banana, coffee
Dinner- beef ribs, pork ribs, onions, sweet potatoe, fish oil
3/9/12 - Day 24...
ReplyDeleteB - 3oz sausage, pumpkin pancakes (eggs, canned pumpkin, almond butter, vanilla, pumpkin pie spice, honey), sweet potato pancakes (sweet potato, coconut milk, eggs, coconut flour), 1/2 papaya, coffee.
S - 1 banana.
L - 30oz Puerto Rican beef (organic ground beef, onion, spinach, olives, spices), 3oz sausage, 8oz carrots raw, 1/4 cup macadamias.
D - 4oz frittata (egg, sausage, mushroom, spinach, tomato), pancakes (sweet potato, coconut milk, eggs, coconut flour), 20g dark chocolate (85% Lindt).
Thank you for sharing the video on taping the hands for workout. It is important to get properly ready for the workout to prevent any injury and major and minor accidents. It is not recommended to apply oil or cream in hands. It may become slippery when you sweat.
ReplyDeleteRegards,
Arnold Brame
Health and Safety Risk Assessments