Through You The Obvious

Can someone post a separate blog on nutrition prior to the WODs. I'm moving towards Paleo, but haven't figured out how to have enough gas in the engine. Cheers

Yesterday was one of those epic days in the CFDC Box. The vibe at 6pm was just insane. Never experienced anything like that. A total sea of people experiencing collective physical agony. A bit sick really...but way cool. Have a great day all.

Round 1: 15 squats / 6 MUs and 3 or 4 failed MUs Round 2: 15 squats / 2 MUs and 5 or 6 failed MUs Completed my first WOD with MUs! I still have a ways to go before I can tackle the infamous 30 MUs for time, but that goal keeps getting closer.

Amanda - Just saw your post from yesterday... Thanks so much!

And Linda--call me. I got an email back from the athletic director, and she wants you to call her. My number is 804-586-3041.

Hahahaha... O No! Did that hit Crazy Stairs?! Family Guy is always win!!

Nice pic, Amanda! :)

Scott, congrats on your first WOD with MU's. That's a big milestone. You'll be racing to 30 before you know it!

I just went back and read the posts from yesterday-just real cool- one of my favorites below: dean. - Aug 04 2009 - 10:48 PM new epic day at cfdc. one to remember people. where the goal was not to finish by yourself but to help your friends finish together.

18/32, 15/35 (better spot on the pull-up bar) Good work this morning, nice to see so many afternoon people joining us in the AM.

Wayne - Sry! I was planning on meeting y'all but I was up much later then I planned...didnt get in bed until 2AM.. got a final today! I"ll be outta town from Thur till next Sat but I will be there when I get back!!

Kwaker- easy answer for you is eat more fats (e.g. nuts like Almonds and Macadamias)to help power you through the day. Not only, relatively, inexpensive and handy, but you can buy Almond Butter to scoop up with celery and/or carrots.

It was a sleepless night replaying the beat-down that my pride received from that WOD yesterday. But it's a new day. See you guys at 7PM.

saw this on a facebook group and had to post. You've all probably seen this before, but if you haven't, it's great:

Crossfit - It's more than a workout...it's a way of life. So how do you know if you've drank a little too much of the Kool-Aid?

1. You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she's not mad
2. You refuse to eat out any more, because there are no Zone-friendly restaurants
3. You have left a sweat angel on the floor of your gym
4. You are on your last warning for violating your globo-gym's "no oly lifts" policy
5. "So I think I dig this chick." "What! How can you say that? You don't even know what her Fran time is!"
6. You wake up after a night at the tavern, and your pockets are full of napkins with WOD that you made up in a drunken stupor ("10,000 kettlebell swings....underwater!")
7. You've power-cleaned your SO
8. People give you a lot of room at your gym
9. You understand the meaning of "stomp for power"
10. If you didn't puke, you didn't go hard enough
11. You feel sorry for people who read Muscle and Fitness
12. In your trunk, you have: at least one kettlebell, spare running shoes, a med ball, and rings
13. You know that the phrase "Oh yeah???" is very dangerous in the right context.
14. You talk about Coach, Eva, Brandon, Annie, Greg, etc like they are your best friends
15. Your favorite numbers are 21, 15, and 9
16. You have a lucky t-shirt (or headband if you're April) that you wear on big days out
17. You've banged your head on a ceiling doing pullups
18. You can use the words "snatch" and "jerk" in a sentence and not giggle.
19. You watch affiliate videos while at work/in class
20. You do everything "for time"
21. Except sex, for which you go for max rounds in 20 minutes (I made myself laugh with this one)
22. In the same day, you've broken personal records in deadlifts and sprints
23. You psych yourself up by telling yourself you don't need to breathe for the next few minutes
24. People accuse you of lying when they ask you how you got in such great shape and you respond that it only take 1/2 hour a day.

Mel - That is so awesome! Neal - My I heart yogurt weighed in at 1.6 lbs last night.

oh scot: you are in the presence of a lot of nutritional information on the blog. just blog your questions and i'm sure you will get your share of responses.

Ant, I ran into your brother today at Central Market. Sorry to hear about your hand. How long are you going to be out? Wayne and Tyler - Thanks.

You won't be alone, Casey. If I can get a handle on the flashback attacks of oxygen deprivation that I've been having since last night, I think I might try it again on Sunday.

That's awesome, Mel! Thanks for sharing that e-mail.

Epic bonk on the muscle-ups... but like Scott, this is my first official muscle-up WOD so I'll take it. Big-ups bro! Thanks to Trey for the pointers... my kips looked more like convulsions toward the end, think he felt obligated to help out lol 18/10 16/5 (+10 ring dips)

12/33 11/38 with band. This is one of those days it hurts to drive home because I can't push the clutch in without my leg shaking.

Ant, sorry to hear about your hand! Hope the timetable is closer to three weeks than six. 13/25, 16/32, blue band. I wasn't focused that first round of squats, and I struggled with pull-ups, maybe from yesterday or from having a week off. Definitely need more pull-up work to get back to form, so today was a good wake-up call. I heard that FreshBerry's run by a couple of UNC grads, so I'm all for supporting some fellow Tar Heels. :)

he read the rugby article i posted yesterday and fought and killed a lion

Ahhh...'tis but a flesh wound then!!!

Millie! I didn't even see your comment. Great job today. I haven't made it to 7 a.m. in forever. Hope all is well!

http://www.youtube.com/watch?v=rn-HyR_-HPk&feature=player_embedded

Trav- 01/01/2010, Records stand, no asterisk.

Hey Dean- Can I get satellite radio on this thing? Better yet, can you give me answers while I'm taking the MCAT?!

Millie or as Stew calls her "the Lil' Gangsta" on the board!!!!

larry's uprooting trees. the man 5x deadlifted 355 last week. grant: the thought of the MCAT just gives me the chills. i remember scoring as high on verbal as i did in both sciences combined. and i got a 30. do the math!

Dean: Are you at KK right now?

wayne: i am not, i'm on the couch. 7138054934 grant: remember i got it back in the day when 30 was a good score. i think now it's like a re-take score. plus I checked no comment on the race/ethnicity box.

physical medicine & rehabilitation (PM&R). just finished school, taking a little time off before residency.

Great workout! 17 squats every set, 1st round 15 squats every set, 2nd round 30 pullups both rounds, red band Nice cooldown, Koy. :)

Wayne: I was in the "box" this morning while you were "tip toeing through the tulips" in the bubble. Hope to see you Friday. Silverback

14/51 10/39

Calves, thanks for the kind words, but seriously, it's great people that make this box the place to be. It's always a pleasure to do work in such exceptional company. How's the ankle feeling btw?

16/11
14/13

Strong work 7pmers.. 7/37 (band)... Silver lining in today's workout: got the first kipping pull-up under my belt..considering there was no way I could do one two months ago, i'm pretty happy.. see y'all friday

10/40 then 9/38 with red band on pu's

17/43 pullups then 15/31 pullups

Rest day from CFDC but WOD in backyard. For time dig up 24 square foot area one foot deep using only a shovel and haddock. Had a partner, I did all the haddock work, took two hours. The base for the home grown food is set....

edit 244 sg ft area

Round 1 - 14 squats / 60 pullups Round 2 - 10/44

RND 1- 15 squats / 50 girly pull ups RND 1- 15 squats / 38 girly pull ups one of these days i will take my training wheels off and get to some big girl pull ups. :-)