Tuesday, January 08, 2008

Eat Your Veggies




"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats



How many people are interested in recipe ideas that follow The Nutrition Plan we suggest?

Also, a reminder that the Prograde Cravers and Prograde Workout will be available to sample tomorrow.

52 comments:

Pamela MacElree said...

Only because you asked nicely Sam...

However tomorrow you should expect ramifications for Diana Ross' earlier inference.

Rob said...

Thanks Sam, and indirectly, thanks Pam! I'll bring in my IPod and its adapter...I think Air Supply will be a welcome change from the screaming hairbag AKA Chris Cornell of Soundgarden & Audioslave.

Rob said...

Maybe the punishment for my lack of respect to the fine leaders of CrossFit Philly would be a ProGrade eating contest...I think I can down a gallon of that protein shake...I'll be having almond butter dreams over the other tasty treats!

Pamela MacElree said...

Air Supply .?.!.?

I'm pretty sure every morning I ask what music you 'Blocks' want to listen to and my answer is always silence.

Therefore tomorrow we listen to Nine Inch Nails!

Rob said...

I stay quiet when Chris Cornell gives Sam a headache. I was hoping that someone would fess up to liking Korn, Tool, NIN, Rage AGainst The Machine, etc.
I'll see ya at 6AM.

Dawn said...

Nothing more motivating than the sweet sounds of a virgin being sacrificed to a pagan god (aka, Pam and Jason's playlist.)

Greg said...

can there be Karaoke?

it's actually a test of endurance...that and whistling.

Pamela MacElree said...

Tool, Rage, yes! Sometimes you need the screams to get you through a WOD.

Dawn, no sacrifices, I promise.

Karaoke...if you want to sing go ahead, we all know Jason belts it out at will, but as I have no rythym I also cannot sing and will never say otherwise.

Sam L said...

14 rounds as RX'd

Will try it again in a month or so. I think I can get 18-19 once I drop some weight and get back into the swing of things. Once again, I HATE winter and therefore my training always suffers during this time.

Kettlebell Athletics said...

Please ! I'm sorry Avril Levine isn't on our play list for you pansies!



Rob uses. "Hey Hey You You I don't like your girlfriend!" to keep cadence during his 10 count blurpee series.

And Dawn ? Kanye every morning ?

RhinoChiroCenter said...

Observations of "Cindy"

1) I did 14 rounds. Like Sam said if I lose a few lbs. I could easily improve. (I am working on that)
2) My arms were not working so good when I got home.
3) Ward is a monster
4) The Prograde stufff is Deee-lish

I look forward to Rob's Ipod tommorow (I have an "I-trip" which lets you just sit it near a radio). If you need it just ask.

RhinoChiroCenter said...

Pam,
Oops I forgot to add. I would love some veggie recipies!!!!

Dawn said...

JCB- A full plate of Kanye with a side of Public Enemy, please.

Rob said...

I think I was actually listening to Tool's "Hooker with a Penis" to drown out Jason's singing and dancing while I did my 10 count blurpee series...I then switched over to Olivia Newton John's "Let's Get Physical" when I had to do the line dancing or whatever you call the crazy footwork drill down the split in the gym mats.
I'll bring in the IPod setup in the AM. Rich sounds like he will be in as well.
I have to say that I was the only who seemed to have an adverse reaction to the ProGrade stuff this morning...just didn't sit well in the gut.

Kettlebell Athletics said...

Rob,

Does ANYTHING sit well in your gut ?

Rob said...

I just finished a bagel and cream cheese. That worked! Maybe it has something to do with the ventilation in the gym...or maybe I need new deodorant...I have to figure this one out...by the way, how is The Rock working out, Doc D?

Greg said...

Singing and dancing?

Since when did CrossFit turn into Studio 51?

Training in my austere location is begining to get boring.

Pam, are pancakes included in the nutrition regimen? I would like some recipes as well.

Rob said...

My IPod setup is a little boombox in which one can wedge their Ipod. Please feel free to bring in your own because I can't guarantee my music will appeal to the 6AM masses. Sorry, Jason, I don't have Kajagoogoo, but I do have Public Enemy and NWA.

Rob said...

Studio 54?!!! Yes it is. Jason dances and sings when he "coaches" us. It's very effective.

Greg said...

Whoops...that was obviously a typo.

I could see that being effective. You'd probably do the workout with higher intensity to get out of there faster. Unless Little J can really sing and dance, in which case he should go on one of those new must see reality TV shows.

Pamela MacElree said...

No pancakes unless it's after a workout!

I will not be a part of the Mt Airy Studio 54.

Miso...same goes for the bagels, and it's got to be within the hour.

Rich said...

Hey guys - sorry I missed this morning's WOD. Back was bothering me. Should be there tomorrow!

Pam, you know I like the recipe idea. Especially that dish you brought to Mark's party! Yum! Is the nutritional plan that you suggest available online?

Sam, I'm right there with you - trying to fight the Winter dulldrums! Biking weather will be here before you know it! Can you say Widowmaker!

I'm not sure f it was the muscle-up video that you sent Sam, but I actually had a dream last night that I was doing them - probably why my back hurts...

Greg said...

I just had some buckwheat pancakes after doing "Cindy" and some kettlebell drills.

I got 14 Rds. Dr. D, I tried to beat your 14 but I guess matching you isn't half bad.

RhinoChiroCenter said...

Greg,
I thought I was crafty pacing myself on "Cindy". I was going to do 1 round per minute. It took roughly 35-40 sec. for a round (initially). So I rested for 20 sec. I could only keep this pace for 5 minutes, then I rested a minute did 2 rounds, rested a minute (or 2), etc. That was the first Crossfit "name" workout I have ever done. It was cool

Rob said...

We got to try a different strategy on Cindy in the next month or so. I'd like to get 1 per minute as well. The trick is to grind out as many as possible and then have a few minutes to rest, then do it again. By 15 minutes you have time to figure out how many more you can do. Also, having Rich as a pace car is a good thing!

Rich said...

I'll give Cindy a go on Friday morning to see how I do... I think for these types of timed workouts we all feed off one another..

Rob said...

Depending on what the Gruesome Twosome put on the board for tomorrow's 6AM Group Mixer, I'll join you Rich. Maybe they won't keep the heat on when it's 60 degrees outside!
I figure at this point I am S.O.L. from my previous posts...

Rob said...

Filthy Fifty compared to the W.O.M.:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I don't know Pam...this one doesn't seem as daunting as your swing-a-thon, but what the hell do I know!

Pamela MacElree said...

Actually the heat was cranked to about 70 for a short bit this morning.

I was cold.

Pamela MacElree said...

Yeah, and as I was saying the Fiflthy Fifty has 500 reps, this month's WOM has 480 reps. I figured I would beat my Filthy Fifty time or be very close to it, but this was not the case, at least not with the Blocks/Bokes weight. Swings are pretty easy for me, but man those combos got me yesterday.

You're in for a rare treat...tomorrow morning...and when you do the WOM.

Rich said...

Ugh... If tomorrow mornings WOD is super challenging, can I opt to give Cindy a go in it's place? Don't want to stress my back out to much!

Christian said...

I can already feel the hurt...

Incognito said...

The Prograde bars are yummy! These could cure me from putting chocolate milk in my Kellogs. Jason, no worries,I never eat bananas WITH the cereal.

It might be time for a few Crossfit recommended, Pamela approved recipes...

Sam L said...

How do I go about picking up a free box of Cravers?

Rob said...

I was going to say look in the trash Sam, but I am in the super minority! Wow, those things are going to make the gym a killing if you 2 are selling them. So what's the punishment for my bad behavior in the CF blogosphere at tomorrow's WOD? DO I have to give Doc D a piggyback ride instead of using a weight vest for 45 minutes?

Pamela MacElree said...

Let me try to recap

I'm starting to compile all my tasty recipes for everyone. It'll be in blog format (seperate from this one) Rich you're favorite will be up there!

I even have one for pancakes that isn't horrible for you!

Anyway, the WOD tomorrow has been tamed down for the Super Human, and perhaps Miso will just feel the wrath once he does the WOM.

Incognito and Christian welcome to the blog...stick around it gets funny at times.

Rob said...

Thanks Pam. And I was told to eat within 3 hours of a workout...Yes, Jason, gut issues! You're saying 1 hour after to avoid the drain on your vitamins and other essentials?

Pamela MacElree said...

I'm saying within one hour of working out to replenish what you've just depleted and exhausted.

Overall you should eat smaller meals every 2-3 hours depending on your activity level.

Rob said...

I definitely have to change my regimen. I can't handle much in the gut after a workout. Thanks again Pam

Pamela MacElree said...

Instead of solid foods go with liquid after a workout. It's easier for the body to absorb the nutrients because it doesn't have to break down the solid food.

Rob said...

I have been eating a yogurt and some fruit. Then a bagel.

Rich said...

Rob, you should try Jason's method for post workout nutrition - Chocolate Milk! It really does a body good!

Rob said...

I'll try it...start off with some Ovaltine then move on to the Nestle Quik then go full Hershey Syrup.

Greg said...

Guinness is a liquid

Rich said...

I recommend stopping off at WAWA after an intense workout and picking up one of their nonfat chocolate milk's.

You think this blog is addicting!

Rich said...

Guinness works too!

Rob said...

I stayed away from that because an hour after the workout would be almost 8AM. And that's not even 5PM in in the UK!

Rob said...

OK, I gotta go to bed. See ya in the AM. I have the tunes ready.

Rich said...

SWEET, The very best of Air Supply
1. Lost in Love
2. Even the Nights Are Better
3. The One That You Love
4. Every Woman in the World
5. Two Less Lonely People in the World
6. Chances
7. Making Love Out of Nothing at All
8. All Out of Love
9. Here I Am (Just When I Thought I Was Over You)
10. Sweet Dreams
11. Keeping the Love Alive
12. Now and Forever

Pamela MacElree said...

OMG! Air Supply at 6am is going to be brutal!

Guiness is a liquid that does not contain protein therefore it does not meet the mark, even if it's similar in color to chocolate milk.

Post workout, chocolate milk does work, one serving. Otherwise if you have the time to mix up a shake that too would be good.

Greg said...

Rob, It's 5 o' clock somewhere

Pamela MacElree said...

That's what my Dad used to say...scary!