"The best way to appreciate your job is to imagine yourself without one."
-Oscar Wilde
Above: K-star is at it again with his mobility prep for Open WOD 12.3!
Today's WOD:
"2012 Reebok CrossFit Games Open Workout 12.3"
AMRAP in 18 minutes, of:
15 Box Jumps (24"/20")
12 Push Press (115/75 lbs.)
9 Toes-to-bar
Masters 55+: 20" Box Jumps or Step-ups, 75/55 lbs. Push Press
Open WOD 12.3 has been announced!
- 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 upon 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!
- Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Your judge is not responsible for you not understanding what the full range of motion is!
- Posting your scores online - After you have been validated it is your responsibility to post your score online! The deadline for doing this is before 3:00pm on Sundays, however I do not suggest waiting till the very last minute.
- The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.
- 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:
Rachel Lai, Jaimie Kinard, Bob Egbert, Will Shen, Linzy, Jackie, Coach Mike, Bush, K.P., Patrick, Shanelle, Jamie, and Jeff King
Yesterday's WOD Board:
Yesterday's WOD Board:
March 6- Day 21
ReplyDeleteBreakfast- eggs, turkey bacon, spinach, strawberries, paleo crunch cereal, coffee, fish oil, coconut milk
Lunch- pork chops, spinach
Dinner- pork chops, mushrooms, onions, fish oil
March 7- Day 22
Breakfast- eggs, turkey bacon, spinach, paleo crunch cereal, pineapple, coffee, fish oil, coconut milk
Lunch- pork chops, avocado, spinach, onions, sweet potatoe, banana
Dinner- pork chops, onions, avocado, fish oil
March 8- Day 23
Breakfast- eggs, turkey bacon, spinach, avocado, coffee, fish oil
Lunch- pork chops, onions, strawberries
Dinner- beef ribs, pork ribs, onions, sweet potatoe, avocado, pineapple, fish oil
Playing catch-up. Had a hard time getting to the computer last week to log my food and when I did, I couldn't remember. This week I have been writing it down. Here goes:
ReplyDeleteMon 3/5 -
B. Eggs w/kimchi, coffee
L. roast pork, sweet potato
D. Chorizo/pepper/onion omelet w/ salsa
S. Piece of Paleo candy bar
Tue 3/6
B. eggs, smoked pork loin, coffee w/coconut creamer
L. progonex shake, sweet potato
D. Shrimp ceviche`, herb crackers and babaganosh from Make it Paleo, and sweet potato chips
Wed 3/7
B. chorizo/pepper/onion omelet w/ salsa and cilantro, coffee w/ coconut creamer
L. Progonex shake,
S. herb crackers and babaganosh
D. Fajitas w/ salsa and guac, no tortillas
S. Last piece of Paleo candy bar :o( (gotta make more! lol)
Thurs 3/8
B. Eggs, kimchi, bacon, coffee W/ coconut creamer
L. Progonex shake, babaganosh w/ herb crakers
D. grilled skirt steak (marinated in olive oil, lemon juice, cilantro, and onion) and a sweet potato
And so far today I just had some eggs, smoked pork loin, and blueberries. I am sipping on coffee w/ coconut creamer as I type. Whew! Sorry for the long post. :o)
3/8/12 - Day 23...
ReplyDeleteB - 3 eggs scrambled, 4.5oz sausage, 1/4 avocado, 1 banana.
S - Larabar (dates, almonds, apples, walnuts, raisins, cinnamon).
L - 12oz organic hamburger (salt, Mrs.Dash), mushrooms & onions sautéed in bacon fat, spinach, chard, lettuce, sweet potato, 1/4 cup macadamias.
S - organic blueberries, 40g dark chocolate (85% Lindt).