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WODs and Food 06FEB2012

by ben on February 6, 2012

AM PT

Timed Sprints: 7 rounds 1minute 75% 1 min jog with 400m warm up and 400m cool down

Lunch: Protein Shake with Coconut Milk

Snack 2 oz cashews

Dinner: Pork Fajitas on cabbage leaves

PM WOD

AMRAP 12 MINUTES

12 Box Jumps 2"

6 Thrusters 95#

6 burpees with bar jumps

I completed 4 rounds and 2 box steps. The box steps took up way too much time :-/

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WOD and Food 03FEB2012

by ben on February 3, 2012

AM PT: 20 minutes
7 rounds
1 minute stair sprints
1 lap around company command
After 7 rounds run as many laps as possible

7 rounds plus 2 laps

Lunch protein shake

Dinner Paleo Buffet at Crossfit Finish First

PM WOD:
AMRAP 20 min
20 squats
10 lunges each leg
10 jumping lunges each leg
10 jumping squats

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Eats: Cauliflower mash 3 scrambled eggs 1 cup spinach Salsa Lunch: Protein shake with coconut milk Snack: lots of cashews. I was just crazy. Hungry Dinner Fried Cod with greenbeans and tomatoes Another snack: almond butter AM workout: 4 rounds 10 Burpees 5 Pullups 400m run 40 crunches 30 squats 400m run 33:50 assist on [...]

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WOD and Food 01FEB2012

February 1, 2012

AM PT: 4.6 mile run 55:19 (yes that sucks, but I ran it non-stop and I was not DFL) Temp 45 F Light Rain and Dark Actually felt pretty good. PM WOD 10 SDLHP 95# 10 Bar Roll Outs 15 Pullups Had some ROM issues with the Roll Outs. Black band [...]

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1/31/2012 nutrition and workout

January 31, 2012

AM WOD 5 rounds 5 pullups 10 DB flyes 30# 10 BB curls 75# 5 Manmakers 25# 25:00 assisted pullups ( got about 80% of a dead hang) did 35# DBs for the first 4 rounds. Some of this had to do with equipment availability. Some had to do with falling off the pullup bar… [...]

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1/30/2012 Nutrition and WODs

January 30, 2012

AM WOD: 30 minute outdoor Run PM WOD PM WOD: 10 HSP 20 Power Cleans 135 30 Toes to bar 40 KB swing 1.5 pood 50 Squats 60 double unders ROM on hspu and Ttb. 30 DU and 90 singles. 15:46 Consumed Food Consumed Amount Grams or Amounts Cals kcal Fat g Carbs [...]

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Brynley Shows Off Her Communication Skills

January 29, 2012

We took the opportunity to talk to our little girl and test her communication skills. Here is Brynley showing off her animal sounds and signs.

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Ben’s Daily Dose for 2012-01-24

January 24, 2012

After hunting for my camouflage uniform and making tomorrow's coffee in the dark, and running my generator all afternoon, we now have power. # I'd like to thank the company canceling the 0445 PT. Perhaps next time I could get an email first . At least I got to get my CrossFit in. # Powered [...]

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