WOD - Tuesday, 23/2/2010

Power Snatch 1-1-1-1-1-1-1 reps

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Coolest photo ever!

Comments

[Cassius]

5am:
Andy W 40-45 (3)
Rob C 50-55 (3x7)
Katrina C 27.5
Jamie E 40-50 (3)
Paul F 50-60 (3)
Pauline F 15-17.5 (3x7)
Greg L 20
Collette O 25
Jo L 15-17.5 (3x7)
Gerard N 40-47.5 (3x7)
Narelle D 15-17.5 (3x10)
Mike R Bar (2x7)
Kelleigh B 30-32.5 (3x7)
Nadine S 17.5 (3x7)
Anne K 22.5
Bill S 55-65 PB
Lily C 30-35 (3x7)
R.T.F. 70-80 (3x7 Front Squats)
Emma k 37.5-42.5 (3x70
Julie O
Jo H
Yvette M 30
Adam M 60
Melissa W 15 (3x7)
Miles W 40-45 (3)
Dan L
Tim H
Keiran H
Shaun Og 60
Baby John 50-67.5 (3x7)
Miguel J 40
Kate Th 15-25
Micah M 55-62.5 PB
Jim H 30-32.5 PB

6am:
Steven McK 35 (3)
Dalibor I 35-40
Steve Mus 30-40 (3)
Fletch 40-50 (3)
Pip HR 22.5
James HR 45 (3)
Kate S
Tracey W
Kai K 80-87.5
Anna R 25-27.5 (3)
Matt R 27.5-45 (3)
Brad M 70-75 PB
Thomas R 40-52.5PB (3)
Tara S 25-30 (3)
Alexei A 27.5- 45 (3)
Monique B 25-27.5 (3)
Nikki K
Nada M
Kate A
Richard C 20 (3x7)
Kelly C 12 (3x7)
Fu Bo 15 (3x3)
Aaron Pol 40-50 (3)
Roger S 40
Scott M
Vinnie B 30 (3)
Ben Harp (NZ)
Shaun McK 20-27.5 (3x7)
Karel W 40 (3)

[Shiela]

Ummmm the size of the 5am class and even 6am class is ridiculous!!

CrossFit Las Vegas:
50-40-30-20-10 double unders
25-20-15-10-5 wall balls (14lbs/6kg)

11.13 RXD baby!!!!! Woooooooooot!!!!
Finally able to do double unders in a WOD :)

I'm loving CF Las Vegas but I am missing you guys... Tomorrow is my last day here then I'll be training at CF Overload and San Diego. I'll be back at CFB on Monday :)

[Brad]

Hey guys, a diet question.

I am dialing in my diet atm and am looking to lean up. Based on the 13/cal/lbs of bodyweight as recommended by Robb Wolf that hits me at 2288 cals. I am using 1g per lbs of bodyweight (176g) and going to eat 75g of carbs. That leaves me with 142g or thereabouts of fat.

Ok so I've got about 80g of fat covered with fish oil caps, nuts and the fat in meat I eat as protein. That leaves me a fair bit short. My ideas are 20g of olive oil on the salad at lunch, and possibly a drink of coconut milk to hit the mark as I have read a cup of that stuff is around 55g of fatty goodness. Not being a fan of avocados can the community recommend some fatty treats? What do other people do to hit the mark for their fats?

[Anka]

Thank you Wendy for explaining again for me the idea of "pockets". I thought I understood it, but I still had trouble executing the movement.

I feel like I finally got it! Now just practice, practice...;-)

[KiwiAussieMike]

That picture is so unfair.

How are us guys meant to compete with Monny and Anna when they are able to levitate onto boxes??

[Steve Musgrove]

Apparently it's a combination of yoga and Monkey Magic! I think it has something to do with the paleo banana pancakes they've been eating???

[Andrew White]

Hey Brad, I love Almonds for my Fat intake (as well as Avocado on my salad, only just became a fan of avo's since joining CrossFit!!!) and I believe the number is 3 almonds equals 1.5grams of fat which is 1 block on the Zone diet!! SO for a 4 block meal I have 12 raw almonds!! So if your chasing an extra 42 grams of Fat try 84 raw almonds in your diet easy to split up over 4 or 6 meals!!
Hope that is of assistance mate.
Cheers
Whitey

[Brad]

Whitey,

cheers for that. I have never followed zone so I dont know about the blocks side of it. I generally take the weight of the nuts and divide by 2 for fat content and divide by four for protein.

142g of fat from nuts = 284g of nuts... I am not sure I really want to eat that many nuts!! :-)

I am sitting here drinking a cup of coconut milk atm and its going down slow but tastes good. I really think my metcon workouts are sucking due to inadequate fueling (hi kelly!) and up and down eating habits. Missing too many meals and eating whatever I can when I can = failure and rubbish energy levels which doesnt help on the last set of box jumps in that dreaded kelly workout.

I think I am doing most other things right- boardshorts, no shirt, chalking my arms to my elbows etc :-) Once I get this right look out CFB I'll be sub 37min on Kelly hahaha (keen for a 3min fran too!).

[Andrew White]

So we don't clog this site mate whats your email address??
Cheers
Whitey

[Brad]

brad@charterconveyancing.com :-)

[Brad]

btw found a good butcher for grass-fed beef:

http://www.keiransmeat.com/index.htm

they deliver too :-) I will be making an order this week mmmm steak.....

[Danny M]

10am Trainer WOD:
Matt 80-95
Clay 50
J-Bone 72.5
Danny 60-67.5
Wendy 20-25 (7x3)

12pm:
Lachlan B
Kerry W 15 (7x3)
Ben W 30-35 (x3) 50 (x1)
Jodie H 15 (7x3)
*Lyn
*Ruth
*Mia
Krysia
Brian B 45-55 (7x3)
Matt G 45-57.5 (7x3)
Tor 35-37.5 (7x3) 45(x1)
Sharif 40
Mike T 55
Kate M 20-35
Weis Bar 20-32.5 (7x3)
Ingrid 20-27.5 (7x3)
Tom A 15-22.5 (7x3)

5pm:
Virgil 40-45
Shane H 40 across
Andy Mac 40-45 (7x3)
Niki F 25 (7x3)
Joel B 40-42.5 (7x3)
Nath S 40-42.5 (7x3)
Chris K 60
Liz B 30-32.5 (7x3)
*Sarah G
Jean M 15
Dallas L 20-30
*Ryan M
Tiff B 25-27.5 (7x3)
Bel G 30 (7x3)
Thom B 20-30 (7x3)
Sharon A 25-30 (7x3)
Stacy A 25 (7x3)

6pm:
AP
Oz 50-55
Bec C Fr Squat 55-57.5
Paul S 22.5-30
Joel McK 30
Emma H 25 across (7x3)
Amy H 25 across (7x3)
Mike Mars 40-50 (7x3)
Duane O 50-65
Damian L 22.5-30
Gaz
Miels 25 across (7x3)

[Danny M]

Oh yes
*welcome along to all our first timers today!!

[Nielo]

Today was "Fight Gone Bad" loved it. First time doing this WOD, completed 317 reps without measuring cals.
Craig

[Kaliegh]

YAC Crew

Tom (3x7) 27.5- 42.5
Kales (3x7) 20-30

[Sharif]

Mike nice lifting yesterday too. It was a pleasure to watch your lifts get better as the workout went on and with Matt's coaching.

Matt thanks as always for the coaching I have a few things to nail down and hone for next time.