WOD
5 Rounds for Time
24 Ring Rows
24 Push Ups
12 KB Sumo Deadlifts
24 SB or MB Hip Extensions
24 Sit Ups
Why eating small meals every 2-3 hours is more beneficial than 3 large meals a day.
"Research has demonstrated that eating every 2-3 hours is one of the most important changes you can make in your diet. Regular feeding intervals stimulate metabolism, balance blood sugar, and improve health, body composition, and performance. So make sure that when it comes time to eating, you jump on the every 2-3 hour train." -Precision Nutrition
"Don't dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer." -Denis Waitley
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44 comments:
Someone needs to talk diet with me at some point. I am getting lazy.
We're available whenever you are.
cool....tonight after class?
I have a good diet plan.
Good seeing Rob and Rich this AM.
Jason and Greg are in tonight, so they'll have to guide you nutritionally.
Sam did come out of hibernation for this morning's workout!!
Good seeing Rob and Rich this AM.
6AM was my mid morning nap with my new little guy. The older one was kicking me in the junk by the time I realized Sam might be in Mt. Airy seatin' to the oldies on his IPod.
I'm planning on Thursday AM...maybe even take it up a notch and come Wednesday as well.
Greg- Beer isn't a staple in any diet plan that I'm aware of.
As an FYI, if you happen to have a run-in with the law in the Poconos, drop JCB's name. He's a local celeb. Not only will you get off, but you'll get a free cup of coffee, a police escort back to the turnpike, and a phone number...just in case you have any questions later on.
Okay Greg. We're talking tonight.
My intensity today was crazy bad. It was just good getting back in to the swing of things.
JCB is the ex-mayor of Mauch Chunk!
I meant to say sweatin to the oldies...just like Richard Simmons...although Sam doesn't wear pink striped short shorts and leg warmers...at least not yet...
And as far as the phone number from the cops, Dawn, do you think that would apply to a dude getting pulled over in JCB's hometown?
I seem to be coming down with something; I really hope it's not the flu that everyone has. I am most upset that this means no Crossfit :(
Rob- Yes, it applies to all...man, woman, boy, or girl. They be a friendly bunch in Mauch Chunk.
They're currently filming the sequel The Deer Hunter. I got a part as an extra playing a woman fleeing from the city limits.
Spam- Robin reads the blog daily and doesn't post. I told her I was going to rat her out, just like Ward!
I thought Sam was kidding about the town's name...my bad...kinda sounded like what one might cough up from a ticklish throat.
A Deer Hunter sequel? Do they go crazy again? The '70's were a damn good decade for American film making.
You're all just stupid.
Jeanette,
Try this out, no grains for one month. Unlimited fruits, veges and protein. Beer is a grain.
Uhhh...what's JCB talking about? Who's stupid? Ex mayor of Monkey Chunk?
Hi Robin and Ward!!!!
Erica, we hope it doesn't keep you away for long.
Dawn, did you happen to have a run in with the cops in the Poconos and walk away with a warning and a phone number? Or is all this speculation?
Sorry to disappoint Rob, but white boys do get not get the same treatment as a hot chocolate momma. It all has to do with scarcity.
Erica,
Good Snatches and TGU, how do you feel today ?
We are all glad to hear that a run in with law enforcement in Monkey Chunk will not require a return phone call to said officer. I'll be glad to pay the fine and move on.
Rob you could always use some sort of exotic accent and hope for a female cop to pull you over.
No chance in Monkey Chunk....right, JCB?
Spam- I had a date with the circuit judge this morning in Monkey Chunk to fight a ticket. Word on the street is he's a hard ass, so I wore my "close the deal" blouse, red stilleto "work" shoes, and extra Crest White Strips last night. He was putty in my hands. :)
Item of note: Monkey Chunk doesn't have a court house. Its an office in a strip mall next to a pizza shop. Forreal!
I feel fine from the workout last night! but I fear I'm coming down with a cold or something. noooooooooo!!!
Right now it's just a sore throat so I may come in. I promise I'll wash my hands.
Dawn, just a question on the shoes, I don't think I've heard red and stiletto in the same sentence when describing work shoes, but I'm very glad to hear they did the trick.
JCB....I can't imagine having the willpower for no grains anymore. 5 years ago yes. At almost 35, not so much. I guess I can give it a try. Just doesn't sound very satisfying.
CLARIFCATION DAWN. You only passed through my beautiful town to reach the sess pool known as Weatherly.
Jim Thorpe does have a court house, it's the county seat actually. With Gargoyles ontop also.
Rob, there are some female officers up there, maybe with them. But they don't have any teeth.
Spam- trust me when I say if you saw these shoes, you know they be workin' shoes! ;)
Rob- teeth are optional up in the Monkey Chunk.
Observations:
1) I can't believe Ward is a blog "lurker"
2) Sam the only "intensity" you needed to muster was the amount required to get yourself to class. You did fine.
3) The more I think about it, where JCB grew up explains a lot about him.
4) Dawn is always rather subdued in person. Happy, yes, but somewhat reserved. On the blog there is something almost sinister about her. Interesting....
5) I don't have "working shoes", but I will be getting a pair ASAP.
6) Rob said, "Monkey Chunk"
Dawn, are the gloves you have also for workin?
Jeanette, the college student in me says "a Pint of Guinness makes you strong" but the professional in me says, "Listen to Jason"
Greg....
Guinness is one of of my favorites. Ask Dawn, I am a big beer person. Hence the reason I packed on the extra lbs during that 11 week hiatus.
Greg- Jeanette and beer are good friends. They go way back.
Instead of asking me what my gloves are for you should be asking yourelf why Bella was immediately reminded to lick her butt after she kissed your face. Search your soul on that, Demo.
Dr. D, where you be? Yes, get a pair of workin' shoes pronto. They're as neccessary as firearms.
Dawn, that was unnecessary.
Jeanette, obviously Guinness is in a league of its own.
Sorry Greg. I had to mention it. It was like seeing a solar eclipse, or, as you would say, a sloar eclipse. ;)
Greg/Demo- I agree unnecessary, but hilarious nevertheless...all in good fun...and one misplaced letter and you'll always be known as the guy who witnessed the sloar eclipse.
My fall back diet is the Grapefruit 45 plan...how can you miss with fruit!
Grapefruit 45, come on Rob!
Dawn I can only imagine the shoes, fortunately for me I don't wear the workin shoes much anymore.
Jeanette/Greg, a pint of Guinness is more like an entire meal than just a beverage. It's flavor is satisfying but not for cutting weight. No grains is not that hard to conquer once you get past the 3rd or 4th day.
Can we leave Bella out of all the slander, I'm afraid she'll bite in response?
Dawn, again unnecessary.
Rob, Thanks.
Pam, a bite from Bella can't be as bad as her licking your face after she licks her butt. For that brief moment Monday morning, I was scared for my life.
First off Bella only licks those that she likes, so consider yourself lucky.
Second, a face can be washed but a bite requires stiches, shots, and antibiotics.
Third, I was on your side, now I might have to re-think things.
Pam, well said.
Spam, Bella's never licked me, but I thought we were friends. Is she leading me on?
Dawn, She might be leading you on, it's hard to tell. She certainly has her favorites.
Greg, Thank you.
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