"If you have done the best you can do and if you have gotten all you could extract from something, you have given all you had to give, then the time has come when you can do no more than say thank you and move on."
-Maya Angelou
15-minutes to build a heavy Power Clean.
15-12-9-6-3 rep rounds for time, of:
Power Clean (135/95 lbs.)
Bar-facing Burpees
One Last Saturday Night Lights:
- 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 4:30pm, 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. Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE.
Heat 1 (4:30pm): Will, Peter, Coach Joe, Jackie, Marsha, and Mary
Heat 2 (4:45pm): Chad, Patrick, Bob E., Shay, and Lei
Heat 3 (5:05pm): Jeff Chang, Jeff Mata, Seth, Mike Bennett, and Charlie
Yesterday's WOD Board:
Heat 2 (4:45pm): Chad, Patrick, Bob E., Shay, and Lei
Heat 3 (5:05pm): Jeff Chang, Jeff Mata, Seth, Mike Bennett, and Charlie
Yesterday's WOD Board:
3/16/12 - Day 31...
ReplyDeleteB - 3 eggs (coconut oil, spices), 5oz sausage, carrots, 1/3 cup pistachios, 1/4 banana.
L - 5oz chicken (EVOO, Mrs.Dash, haw'n salt, canned coconut milk, sundried tomatoes, coconut oil), romaine salad, 1/3 cup macadamias, 1 cup blueberries.
S - 40g dark chocolate (85% Lindt).
D - Cobb salad (from CPK; no dressing), 1/2 cup pistachios, 1 cup blueberries.
3/17/12 - Day 32...
B - Paleo stir fry (organic ground beef, sausage, zucchini, spinach, onions, olives, spices), 1 banana & almond butter.
L - B - Paleo stir fry (organic ground beef, zucchini, spinach, onions, olives, spices), 2.5oz chicken (EVOO, Mrs.Dash, haw'n salt, canned coconut milk, sundried tomatoes, coconut oil), carrots.
D - 1.5lbs. corned beef, 1/2 head cabbage, carrots, 1/2 cup blueberries.
3/18/12 - Day 33...
B - 3 eggs scrambled (salsa, guacamole), bacon, carrots, 1/2 cup blueberries, 1/4 cup macadamias.
S - tsp coconut oil. [Supposedly helps to quell appetite.]
L - 1 small banana with almond butter.
D - 10oz hamburger (onions, garlic, Mrs.Dash, coconut oil, hawn salt), kale/romaine salad, butternut squash soup (coconut oil, onions, chicken stock, spices), 1/4 cup almonds, handful macadamias, 30g dark chocolate (85% Lindt).
3/19/12 - Day 34...
B - 3 eggs (coconut oil, salsa, guacamole), 4oz sausage, carrots.
L - 3oz corned beef, cabbage, 1/4 cup almonds, 1/4 cup pistachios, 1 banana with almond butter.
D - Grylt double steak plate (grilled veggies, mashed cauliflower, 3 shrimp), 1/2 cup blueberries, 60g dark chocolate (85% Lindt).
3/20/12 - Day 35...
B - 3 eggs (coconut oil, salsa, guacamole), 5 bacon, carrots, 1/2 banana with almond butter.
L - 3 eggs (coconut oil, spices), 1/2 avocado, Kim chee, carrots, 1/2 orange, 1/4 cup pistachios, 1/4 cup almonds.
D - 5oz salmon (onions, lemon, hawn salt, spices), spinach, sweet potato pudding (canned coconut milk), 1/4 cup macadamias, 1/2 cup blueberries.
3/21/12 - Day 36...
B - 3 eggs (salsa, guacamole), 4.5oz sausage, carrots, 1 banana with almond butter.
S - 1/4 cup macadamias, 1/2 grapefruit.
D - 3oz salmon (onions, lemon, hawn salt, spices), 3oz sausage, bacon-wrapped asparagus, 1/3 cup raw almonds, Kim chee, 1 tiny sweet potato with coconut milk.
S - 20g dark chocolate (85% Lindt).
3/22/12 - Day 37...
B - 4 eggs (coconut oil, spices), 1/2 avocado, 1 cup blueberries.
L - 4 bacon, carrots, Kim chee, 1 tiny sweet potato with coconut milk, 1/3 cup pistachios, 1/3 cup almonds, 1/2 orange.
D - 4 eggs, (coconut oil, spices), 1/4 avocado, broccoli, sweet potato pudding (canned coconut milk), 1 banana with almond butter.
Way to go SNLer's!!!
ReplyDeleteCoach Elyse - please put me down for 4pm class on Mon..thx