Our favorite barbell loader

A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team.

You in?

(I’ll be programming training into classes regardless)

CrossFit WOD for President’s Day Monday 2/17

5 rounds for time:
30 wall ball, 20/14/8lbs to 10/9/9′
10 deadlifts, 114/70/45kg

Share time to whiteboard. Post-workout should be the classic chair stretch (or banded chair stretch) for 1:00/side at minimum, then grab a foam roller for the specific lower back rock & roll for 3:00+.

READ: Is the RICE Method All Wrong? – Spartan Race
WATCH:

6 replies
  1. Andrew S
    Andrew S says:

    Breakfast – cottage cheese, peanuts
    Lunch – hummus bowl, pita
    Dinner – chicken kebab salad
    Night – casein, peanuts

  2. Miles Smith
    Miles Smith says:

    Time to get presidential

    (stolen) Thought of the day: treating yourself as if you are someone responsible for helping (J. Peterson)
    Why do people give so much care and attention to their loved ones–family, friends, even pets–and far less to themselves? There’s a ton of scientific, philosophical, and spiritual reasons for ‘Why’ (we’re all self-consciously aware of our flaws and mistakes, our ‘fall from grace’), but in the context of this blog challenge I think it’s worth thinking about. When it comes to our children and dogs we’re committed to ensuring they get healthy sleep, healthy diet, and taking their medication consistently. Why not treat yourself with the same special attention and care?

    Sunday, Feb 16
    Slept 9 hours (!!!)

    12 PM – rice kimchi egg scramble, yogurt and chia seeds, walnuts, berries

    3 PM – mushroom piroshky, chocolate cherry piroshky
    4 PM – chocolate chip cookie (fat), green tea

    11 PM – spaghetti, cauliflower, broccoli, meatballs

  3. Kelsi
    Kelsi says:

    6am lifting + water

    7:30: 2 eggs
    9am: frozen banana smoothie

    11:30: protein water

    12:15: meatless meatloaf, cauliflower rice with Mama Lil’s peppers, balsamic Brussels sprouts, dates

    1:30: builder bar

    3pm: chia pudding + granola

    9pm: so hungry! 2 eggs, sautéed veg, homemade red pepper soup, dates

    💫 To those who’ve asked:
    MEATLESS MEATLOAF RECIPE 🍞
    1/2 onion
    2 celery stalks
    2 garlic cloves
    14oz firm tofu (drained)
    1/2 cup cooked lentils (I do this ahead of time in a big batch)
    2 tbsp bbq sauce
    1 tbsp dijon mustard
    2 tbsp soy sauce
    1 1/4 cup quick-cooking rolled oats (I use Red Mill)
    1/4 cup chopped walnuts

    • Preheat oven to 375*
    • Cut + sauté celery, garlic, and onion
    • Mix all other ingredients in a bowl
    • Add in sautéed ingredients
    • Smoosh mixture into meatloaf tin (mine is glass and I line with parchment paper)
    • Smear top of loaf with bbq sauce
    • Bake for 50-60 mins or until toothpick comes out clean
    • Tell Kelsi how delicious it is ☺️

  4. Colin
    Colin says:

    Mon 2/17
    Slept a solid 9 hours. Finally.

    Breakfast: Coffee and peanuts.

    Lunch: Spinach and about half a pound of smoked salmon

    Dinner: Japanese style curry with potatoes, carrots, onions, beyond beef, kale. Some kimchi and brown rice/quinoa on the side.

  5. Coach Sarah
    Coach Sarah says:

    Monday 2/17
    coffee w/milk
    B: eggs, toast, banana
    slice of cheese; apple, 1/2 zucchini & carrot muffin
    L: carrots & cuke slices w/hummus, everything bagel w/cream cheese
    blueberry yogurt, a couple bites of larabar
    D: salad, chicken thigh, rice, roasted broccoli and romanesco
    …bowl of HNC

    My goal this week is to eat more fresh produce. Fruit or veggie with every meal 🙂

  6. Sarah H
    Sarah H says:

    Monday 2/17
    More detailed journal on MyFitnessPal. @sarahbr11
    (Sick day)
    11:30am: half a frozen pizza 800 kcal
    7pm: baby carrots 80kcal

    Daily total: 830 kcal

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