Sunday – 9.30.12 – Open Gym 9-11AM
What is Crossfit? The easy definition is constantly varied, functional movements, performed at a relative high intensity. It is the application of force times distance divided by time. Power. Horsepower to put it in non dorky terms most everyone can understand. Let’s take a look at distance today. Distance or range of motion needs to be maximized in order to produce high power output. I will keep the math as simple as I can. Let’s take the back squat. 225lbs at a full range of motion squat (usually close to 0.5 meters) takes a seasoned athlete a little over 2 seconds to complete let’s say 2.25s. Let’s assume the same weight and half the range of motion (.25 meters) that takes a little less than 1.5 seconds.
(225*0.5)/2.25 = 50 Horsepower for Full range of motion
Versus
(225*.25)/1.5= 37.5 Horsepower for half range of motion
Deeper even though slower produces more horsepower. Not to metion healthier joints and a much stronger body structure.
Class is over. Do deeper squats.
1 point
B: handful of raw almonds, piece applegate bacon
L: whole avocado, celery, chichen burger
D: two chicken burgers
8 hours sleep
Over 64 oz water
1 point
b: zucchini pancake, sweet potato hash, one slice bacon
S: almonds
L/D: wild caught mahi mahi and shrimp
S: blueberry muffin, strawberries
all water and sleep
1 point
B: raw almonds with blueberries & raspberries, black coffee
L: burger with steamed mixed veggies
D: scallops, tomatoes & broccoli, green tea
7 hours sleep
64 oz water
kariann
1 point
ran 3.5 miles
2 eggs scrambled in coconut oil
black coffee
water
lunch
handful paleo nuts
dinner
1 sausage link
salad
fliet mignon on grill
steamed broccoli in garlic and oil
water
(1)
mixed berries smoothie (w. water)
celery and mixed raw/unsalted nuts
broiled salmon w. onions, brocc, and cauliflower
1 point
B-Rasberry, Strawberry, Blueberry and Coconut Water Smoothie
S- hard boiled egg and a handful of cherry tomatoes
L-Chicken leg, Steamed Spinach
D-Grilled pork chops seasoned with garlic, zucchini pancakes, spaghetti squash with homemade marinara sauce
Snack- parsnips and cucumbers
Sleep 7 hours
Drink 1 cup of coffee, 70 ounces of water
1 point:
B- coconut milk and berries smoothie
Bacon and eggs
L- water and a few hand full of almonds
More water
D- peppers, unions, chicken and beef stir fry, all organic and coconut oil, more water
64+ oz water
7+ hours of sleep
Day7 0
1 Point – 8 Hrs Sleep – 72 oz water – 1 Starbucks Black coffee. Breakfast – Bacon & Almonds Lunch – Steak & Strawberries. Dinner – Turkey London Broil baked in Hot Sauce & tomato. Snack – Few Walnuts
1 point –> shrimp for lunch, 7oz steak for dinner with vegy, then 5 oz of girl chicken with hot sauce at nite ( I was hungry)
(1)
B – Strawberries, Blueberries & Almonds
L – Paleo Chicken wings
S – Pickled Kirby’s (2)
D – Baked Chicken Breast with Avocado/Tomato Salsa
7+ Hours Sleep
64OZ+ Water
day 7
Snack-fruit/berries
Breakfast-eggs with ham, tomatoes, onion, avacado, black tea with lemon (organic)
Lunch/Dinner-hamburger with lettuce, tomato, onion no bun, sweet potato fries
Snack-fruit, tomato, chicken (picking while preparing food for today)
Water 64 and sleep 7 (close
0 points
1 point!
BREAKFAST: eggs and bacon
LUNCH: porkchops
DINNER: porkchops and cauliflower
DESERT: strawberries
1 point…
B: omelette with mushrooms and spinach
L: salad with chicken, sunflower seeds, walnuts, avocado, olive oil
D: leftover filet mignon and broccoli
70 oz water
9 hours of sleep
1 point
B – Eggs, bacon, avocado
L – burger / mashed cauliflower
D – swordfish (grilled with nothing) & salad (raw, undressed)
Snacks during eagles crushing giants – berries, almond butter and jerky (not mixed together).
0