Jul 18 2008

July 18, 2008

9 responses so far

9 Responses to “July 18, 2008”

1. # Dannyon 18 Jul 2008 at 11:07 am

   yesterday’s zone count: 4,4,1,1,5 = 15 blocks
   As everyone knows, Fast Food is a major no-no. If you find yourself with no other options though, you can eat this and stay on track…

   Wendy’s Chili,
   small: 2 zone blocks
   large: 3 zone blocks

   Subway,
   6 inch Steak and Cheese, no mayo
   = 5 blocks

   once again, Fast Food should be your last resort , but if you have to these items meet zone ratios.

2. # Nicoleon 18 Jul 2008 at 2:22 pm

   Why thank you Danny, where’d you find your fast food menu? Speaking of menu..

   Thursday

   Shake
   3 Blocks

   Zone Bar
   2 Blocks

   3 oz Chicken
   Avocado
   Mixed veggies cooked in olive oil and seasoning
   3 Blocks

   1/2 Apple
   1oz cheese stick
   6 Pecans (not sure on the block count for these)
   1 Block

   Dinner was not measured
   Ckn Breast
   Avocado
   Left over veggies
   App. 2-3 Blocks ; )

   Probably a total of 12 blocks. As you can probably tell, my meals are pretty boring. My plan is to change all this on Sunday when I go grocery shopping…. : )

3. # markon 18 Jul 2008 at 3:24 pm

   52/m/190
   CFWUx3 (minus the back extensions because of hamstring injury)

   Did main Crossfit site WOD: pull-ups w/added weight 1-1-1-1-1-1-1

   I did pull-ups with
   25-35-45-45-40-40-35

   I did chin-ups with
   35-45-50-55-55-45-45

   I did 10 minutes on an elliptical

   I did OHS
   15×45
   10×55
   5×55

   I did back squat with some light weight to test my leg injury
   5×45
   5×65
   5×85
   10×105
   10×105

   Did dumbell shoulder press
   21x15lb. dumbells

4. # Ginnyon 18 Jul 2008 at 4:18 pm

   21-15-9

   Shoulder Press @ 45 lbs
   Burpees
   Ring Dips (jumping ring dips)

   Time 10:24

   500m row 2:15

   Awesome workout. Happy weekend everyone!

5. # Nicoleon 18 Jul 2008 at 5:22 pm

   20 Minute Run
   Treadmill
   5 min warm-up @6.0
   15 Min tempo 7.0-8.0

   2.35 miles

6. # Dannyon 18 Jul 2008 at 6:15 pm

   HQ WOD, weighted pull-ups 7 x 1

   1 @ 45
   1 @ 55
   1 @ 65
   1 @ 75
   1 @ 85 PR!
   1 @ 85
   1 @ 85

   last time I did this WOD was with Mr. OkieDB himself! my max then was 45, warm up weight now.

7. # Lorenon 18 Jul 2008 at 8:58 pm

   Crossfit Mission Northern Exposure:
   Crossfit Vancouver WOD:
   Hang Snatch 90#, Overhead Squat 90#, Ring Dips
   1-2-3-4-5-6-7-8-9-10
   800 meter run (accidentally 900 got lost)
   10-9-8-7-6-5-4-3-2-1
   32:32
   Times would have been better had I not gotten lost, and used more wt. than rx’d due to the competition. Think I made their daily leader board though. This is a great affiliate if anyone ever has the chance. Very nice, and very intense.

   WOD #2
   Grouse Grind- Hike straight up mountain. Approx. 3,000 steps.
   68:56

8. # Breckon 18 Jul 2008 at 9:39 pm

   21-15-9 rep rounds for time of:

   Shoulder Press (95 lbs)

   Burpees

   Ring Dips

   Time: 10:48

   Loren, sounds like some great workouts. Hope you’re having fun on your vacation. Looking forward to hearing about it when you get back!

   Ginny, great job on having the best time of the day!

9. # Lorenon 18 Jul 2008 at 11:45 pm

   Coming in at # 6 for the day; looks like I’ve got some work to do!http://www.crossfit.ca/index.php/LeaderBoard/image_pop/1645/

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