Andrew S, who competed at LIFT-O-MANIA this past Saturday

CrossFit WOD for Wednesday 2/12

4:00 to complete 10 snatches at 70%
3:00 to complete 4 snatches at 80%
2:00 to complete 2 snatches at 90%

then 100-200-300-400-500m row, with the 500m being a time trial.

Share snatch score (out of 16) and 500m time to whiteboard. Post-workout should involve foam rolling the lower back, then bar-in-trap for 2:00+ per side.

READ: Does Seattle Earn Its Place as 2nd Healthiest City in US? – MyNorthwest
WATCH:

8 replies
  1. Avatar
    Sarah H says:

    Tuesday 2/11
    More detailed journal on MyFitnessPal. @sarahbr11
    (6am CrossFit. I still don’t know what’s wrong with my foot No jumping/running until I get more info from my physician)
    7:30am: finished 24 oz H20 and protein oatmeal shake 290 kcal
    9am: cappuccino and grapes 155 kcal
    2pm: carrots, chicken thigh, mixed veggies, 1/2 hard boiled egg, gummy vitamins, donut (offered at work. Threw it away about halfway. Stomach didn’t feel great afterwards either) 673 kcal
    7:30pm: chocolate, orange, pickle 178 kcal

    Daily total: 1331 kcal

    Reply
  2. Avatar
    Andrew says:

    My Tuesday 2/11

    8am wake

    10am 17oz water, croissant, 2 eggs cooked sunny side up in 1tbsp Kerrygold butter

    11am 12oz latte

    12pm 12oz coffee

    4:30pm 24oz water with 5g creatine. The THICCening- #75 (3×10 tempo back squats @50X0) superset with some board press triples up to 110kg

    6:30pm HIIT: “sled” drags, banded bicep curls+banded OH tricep ext+banded bent-over row x5, Echo bike intervals, nose-breather + burpee ladder. 12oz KILL CLIFF, 17oz water

    7:30pm GOWOD daily stretching

    8:30pm two bowls of paleo beef & broccoli with rice, 12oz Zevia

    10oz 17oz

    2am sleep 😵😵😵

    Reply
  3. Miles S
    Miles S says:

    Not a surprise that Seattle is ranked 2nd for healthiest city in the US (not that big of a deal looking at average American health lol), we used to be 1st a long time ago. But it blows my mind that we rank 37th for number of mental health professionals per capita!!

    Tuesday, Feb 11

    10:00 – breakfast power smoothie
    11:00 – donut, coffee
    14:00 – apple, coffee
    16:00 – 2 handfuls PB pretzel bites
    17:30 – CrossFit
    19:00 – almond milk, scoop whey protein, turkey dinner, roasted carrots
    21:00 – grilled cheese sandwich, gin & tonic

    Reply
  4. Avatar
    Colin says:

    Slept ~7.5 hours

    Breakfast: Coffee

    Lunch: large kale/spinach salad, sardines, cheese, caesar dressing, olives, a bell pepper, two carrots, coffee

    Dinner: whey protein shake with blueberries; small spinach salad with olive oil and vinegar; 1 bowl – Leek, Mushroom, and Kale Subji from “East” by Meera Sodha. Onion, garlic, leeks, mushrooms, kale, a little brown rice/quinoa and half a package of beyond beef.

    Reply
  5. Avatar
    Ian says:

    Slept 8 hours

    Lunch (12): Turkey sandwich (335cal)

    Snacks (3): Peanuts (290cal)

    Crossfit 5:30

    Dinner 7
    – Protein shake w/milk, whey protein (180cal)
    – Spinach salad, oil&vinegar, bluecheese crumbles (240cal)
    – Leek, Mushroom, and Kale Subji w/Beyond Beef. 850cal?

    Total: ~1850cal

    Reply
  6. Avatar
    Andrew S says:

    Workout – Whey shake
    Breakfast – Oatmeal, cucumbers, lox
    Lunch – tofu reuben, cod
    Dinner – Rice, pork
    Night – Casein, peanuts

    Reply
  7. Avatar
    David says:

    Day 10
    430am – 4 eggs, almond butter/jelly sando, banana
    730am – macchiato
    930-1030 – preworkout, 13.1
    1045 – apple
    12pm – steak, 1 grip baby kale, 2 grip basmati rice
    3-9pm – continuous eating, couldn’t satiate appetite. bowl goat milk yogurt + 1 grip blue berries, 2 bowls asian/peanut lentil pasta with chicken thigh and basmati rice, 1 orange, 1 almond butter/jelly sando, 1 scoop peanut butter/caramel gelato, total of 2 baby food pouches, 2 grips cashew, 1 grip peanuts.
    Find during the middle of the week when training is catching up with me, i just feed, it’s just easier for me to eat when hungry, even if it means “over eating”. figure too much good nutritional value is better than not eating when the body is telling me to eat.

    Reply
  8. Avatar
    Kelsi says:

    Dave, I really like your comment about listening to your body when it asks for what it needs vs. ignoring it to avoid overeating 💯

    8:30 breakfast: chia pudding, granola

    10am snack: protein water

    Noon lunch: meatless meatloaf, balsamic Brussels sprouts, lentils, cauliflower rice, dates

    2:30 snack: builder bar, dates

    6:30 lifting

    8pm dinner: red pepper soup, (lots of) sourdough bread

    Reply

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