Tuesday 100413
3 Rounds for time of:
50 Sit-ups (unanchored)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
400 Meter run
Post time to responses.
Samuel’s back home from boot camp and it is time to party! This Saturday, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee! Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone). R.S.V.P. Kelsey at crossfitrockstar@gmail.com.
Please donate now! The American Lung Association’s Fight for Air Climb will be this Saturday, April 17th. Many of our CFJ team members still need to raise $100 in order to participate. Click here if you are interested in making a donation to any of our team members. Thank you for all your help and support!
I need everyone that completed the burpee challenge to e-mail me their shirt size to breckberry@crossfitjenks.com.
F/152/46
WOD as Rx’d: 17:56
WOD as Rx’d: 20:06.
My first Rx’d workout success!!
Wod: 14:53
nice work 6 am crew
M/36/165
WOD 13:32 as rx’d
5 continuous muscle ups (PR)
From the Rob Wolf Pod Cast.
I’ve been drinking this for years. I recommend blanco tequila.
One particular gem of a discovery is the NorCal Margarita. It’s a tasty adult beverage that the nutrition geek can enjoy, thanks to science!
2–3 shots of 100% agave tequila.
Juice and pulp from one lime.
Shake it all up with some ice.
Add soda water to taste.
Also, I’ve found that it can help to make a few of them at a time, to average out the different sizes of limes.
This drink is wonderful, for a few reasons:
Tequila is delicous.
Tequila is fermented agave juice, which makes it gluten- or and starch-free. Gluten, as nutrition geeks know, is a gut irritant and just generally bad stuff, and starches are way too dense with unnecessary carbs. Rum could likewise work well here.
Lime juice blunts the insulin response of the alcohol, maintaining your precious and hard-earned insulin sensitivity.
The lime juice also provides a net alkaline load when it gets to the blood stream, which is a good thing. Most other foods provide a net acid load, and it’s nice to balance that out.
The carbon dioxide bubbles in the soda water help get the ethanol into your blood more quickly. This has the practical effect of allowing you to drink a bit less for the same effect.
Yum!
Good stuff Derk. I’ll give it a shot this weekend.
Wow – I’d like to get Rob Wolf to justify beer for me. 🙂
3 Rounds for time of:
50 Sit-ups (unanchored)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
400 Meter run
= 14:53 RX
Enjoyed skills day…..I liked being able to work on some skills that I want to get better at but never take the time to practice on outside of when they appear in a WOD.
So, I can have that drink and still be “paleo?” Maybe I can have a life after all during the challenge.
I ran across this CrossFit Log site and thought it looked interesting. It’s a way to track WODs, benchmarks, compare rankings, and even track meals, body fat, weigh-ins, etc. Looks like there is a 30 day free trial and then it’s only $3/month after that. Just in case anyone is interested….
http://www.beyondthewhiteboard.com/
14:41 rx’d
11 consec m.u. my other skills not very good at all
16:01 rx’d
Its no pod cast and I’m not Rob Wolf but, I have found that tequila, limeaid, and ice= very tasty treat. the trick to this drink is to follow it up with at least a couple Coors khakis and some beer pong. may not be paleo but, is a lot more fun!
15:35, as rx’d
57 second (PR) L-Sit
WOD as Rx’d: 12:43
3 Rounds for time of:
50 Sit-ups (unanchored)
30 Overhead walking lunge steps (used 10 lb bumper plate)
400 Meter run
Time: 24:54
Nice surprise to see Samuel…who looked great! Welcome back Samuel!
I liked the skills tonight. A nice break from the ususal warm up.
15:24 rx’d
Snatch Balance
3 @ 135
1 @ 185
1 @ 205
1 @ 215
1 @ 225
1 @ 245
2.06 mile trail run at the Berry Farm
Time: 15:36