December 15 Log

Workout: 5 Rounds - 5 Deadlift (275#) 10 Burpess - 3:39

Food:
BF - 8oz of Cottage Cheese w/ pineapple
Lunch - 1/2 sandwich turkey avo, veggies on squaw
Dinner - Salad with Beef and chick salad w/ apples

2nd Annual McFlurry Memorial/Fundraiser Saturday December 5th, 2009

This Workout is dedicated to Miguel Flores who was a great friend and trainer. He dedicated a lot of his Holiday free time passing out toys to children in the Barstow community, with the Barstow PAL (Police Activities League). He passed away last year and that was when we put together this Workout to dedicate to him. The turnout last year was huge and we expect a bigger crowd this year!
BRING A TOY, BUY A SHIRT OR GIVE A DONATION! ALL DONATIONS AND TOYS WILL GO TO THE BARSTOW PAL.
Saturday is going to be lots of fun just as Miguel would have made it. Anyone and everyone can participate!
If you want to see what last year was like, go to http://www.cf949.com/ and take a look at the video under our media tab labeled “McFlurry”.

CrossFit San Diego
Address:
1401 E. Street San Diego, CA 92101
(on 14th street between E & F street, Downtown San Diego)

Getting back on track

Turkey Trot:

16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help.

Worked up to a 3x Back Squat. 285 x 3 , 290 x 3 (F)
then:
Tababta Something Else: 20 sec on 10 Sec rest for 4 Minutes.

Pull Ups - 79, Push Ups - 112, Sit Ups - 85, Squats - 127 Total = 403

Sleep: 7 Hours
Eating -
Breakfast: Egg whites w/ cheese and bacon.
Lunch: String Cheese, 2 tsp of Almond butter
Dinner: Thai Food w/ soup

Welcome Back

I have been swamped with work. I am going to start all the way back from Friday Nov. 13th.

Friday Nov. 13 - Jason: 5 Muscle ups/100 Squats, 10 MU, 75 Sq, 15 MU/50 Sq, 20 MU/ 25 Sq.

Then - 92% Snatch 1x1 - 165#, 92% Clean and Jerk - 210#

Monday Nov. 16 - Body Weight Clean and Press - 170# (Not Push Press or Push Jerk)

Then - 1 Mile Run: (not on exact track/approx. 1750m) 6:35

Tuesday Nov. 17 - Helen 3 Rnds of: 400m Run, 21 Kettlebell Swings (24kg/1 1/2 Pood)- 11:26 Ran a 550M run rather than the 400M.

Then: 1x4 - 135# Shoulder Press into Back squat (x3)

Then: 21-15-9 of: 50 Double Unders, Kettlebell Swings (1 3/4 Pood/28kg) , 24" Box Jumps

Took a break today. Need some down time.

Breakfast - 2 1/2 cups of cottage cheese and pineapple 2%

Lunch - Lettuce wrapped double cheese burger w/ avocado.

Dinner- 2 Tamales (1 beef/1chicken) 3 oz of chicken, 1/2 pear dipped in yogurt

Liquids - 8 oz of water, 3 cups of chocolate milk, No coffee today...

Exercise - none

Recovery - none

Log 11/11

Did my Bulgarian training again today. I am feeling it from yesterday.

x = made, f = failed

Day 1

Snatch

88% 1x5 167.00 x x f f x

77% 2x3 146.00 f f x f x

73% 3x2 140.00 f x f f x

Clean and Jerk

88% - 1x5 207.00 - f f f x x

73% - 3x2 171.00 - f x x f f

Front Squat

90% 1x2 - 250.00 DNF (165# x1)

85% 2x2 - 235.00 DNF

Day 2

Power Snatch 77% - 1x2 145.00 x x

Power Clean+Jerk 79% - 1x2 - 187.00 x x

Backsquat - 85% - 2x3 265.00 x x x



Sleep: 8 Hours

Food:
Breakfast: 4oz of Turkey, 1 egg, some veggies mixed

Lunch: Beans 1cup, 2 oz of BBQ Chicken, 2 cups of salad w/ ranch, 1 apple, 1 smore

Dinner: 3 oz of turkey scramble (w/ veggies) 3 cups of broccoli, 1 med/lrg chinese chix salad

Liquids: 3 cups of coffee, 8 oz of water

Exercise: Day 2 Bulgarian training, Power Snatch, Power Clean and Jerk, Back Squat

Recovery: Foam Roller

Log 11/10

Killed myself today, don't ask why. I had to take a break from recent posts and have not kept track of my food. However, I am getting back on track so here is Tuesday's post even though it's wednesday.

Bulgarian Cycle - Day 1: Snatch, Clean and Jerk, Front Squat

then

5 rounds - 25 inverted burpees, 25 pull ups, 25 Burpees: 40:12 (1400M run as warm up)

Recovery: Light 400 M run