WOD:
3 Rounds:
400m Run
21 BW Deadlifts
30 Pullups
18:35
Nutrition:
9:30am: 6 Eggs, 2oz Tapenade, 2oz Salsa, 1tbsp Coconut Oil. 1 Fuji Apple.
4:00pm: Greenlake Bar & Grill: Blackened Salmon Ceasar Salad.
8:00pm: 6oz Salmon Fillet. 8oz Yams. 2tbsp Cashew/Macadamia Nut Butter.
A personal record of the results of my ongoing experiment with my nutrition and fitness
Craig's Gym:
About Me
- Name: Craig Cooper
- Location: Seattle, WA
- B.S. Exercise Science
- NSCA CSCS
- ACSM HFI
- Level 1 CrossFit Trainer
Recipes
- Cashew/Macadamia Nut Butter Dressing (1)
- Cauliflower w/ Black Olive Vinaigrette (1)
- Chicken/Apple Hash (1)
- Curry Chicken Salad (1)
- Fall Salad (1)
- Flourless Pizza (1)
- Italian Chicken Salad (1)
- Jambalaya (1)
- Lamb and Strawberry Salad (1)
- Mini Crustless Quiche (1)
- Olive Oil Mayo (1)
- Pesto Chicken Salad (1)
- Red Cabbage Slaw (1)
- Sonoma Chicken Salad (1)
- Spaghetti Squash (1)
- Spaghetti Squash Carbonara (1)
- Spinach Bread (1)
- Squash Chili (1)
- Taco Salad (1)
- Thom Kha Soup (1)
Blogroll
Fitness & Nutrition Info
CrossFit Affiliates
Blog Archive
Followers
Benchmarks
Angie (100 Pullups, 100 Pushups, 100 Situps, 100 Squats): 20:44 (9/25/07)
Barbara (5 Rounds: 20 Pullups, 30 Pushups, 40 Situps, 50 Squats): 29:15 (10/23/07)
Chelsea (Every min. on min.: 5 Pullups, 10 Pushups, 15 Squats): 10 Rounds (4/25/07)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats): 19 (11/08/07)
Diane (21/15/9: Deadlift 225#, Handstand Pushups): 11:45 (4/21/07)
Elizabeth (21/15/9: Clean 135#, Ring Dips): 11:05 (4/1/08)
Fran (21/15/9: Thrusters 95#, Pullups): 4:30 (1/9/08)
Grace (30 Clean & Jerks 135#): 5:31 (2/2/09)
Helen (3 Rounds: 400m Run, 21 Swings 24kg, 12 Pullups): 9:42 (12/19/06)
Isabel (30 Snatch 135#): N/A
Jackie (1000m Row, 50 Thrusters 45#, 30 Pullups): 7:56 (3/29/07)
Karen (150 Wallball Shots 20#): 6:14 (11/4/07)
Linda (10/9/8/7/6/5/4/3/2/1: Deadlift 1 1/2 BW, Bench Press BW, Clean 3/4 BW): 28:16 (115kg, 77kg, 58kg) (11/16/07)
Mary (As Many Rounds In 20min: 5 Handstand Pushups, 10 Pistols, 15 Pullups): N/A
Nancy (5 Rounds: 400m Run, 15 Overhead Squats 95#): 15:29 (11/20/07)
Lynne (5 Rounds: Max reps Bench Press BW, Max reps Pullups): N/A
Kelly (5 Rounds: 400m Run, 30 Box Jumps 24", 30 Wallball Shots 20#): 26:55 (5/3/07)
Annie (50/40/30/20/10: Double Unders, Situps): 7:09 (4/2/08)
Nicole (As Many Rounds In 20min: 400m Run, MAX Pullups): 7, 84 (21,12,10,10,11,11,10) (1/14/09)
Eva (5 Rounds: 800m Run, 30 KB Swings 32kg, 30 Pull-ups): N/A
Christine (3 Rounds: 500m Row, 12 BW Deadlifts, 21 Box Jumps 20"): 11:18 (77.5kg) (11/27/07)
JT (21/15/9: Handstand Pushups, Ring Dips, Pullups): N/A
Michael (3 Rounds: 800m Run, 50 Back Extensions, 50 Situps): N/A
Murph (1mile Run, 100 Pullups, 200 Pushups, 300 Squats, 1mile Run): N/A
Daniel (50 Pullups, 400m Run, 21 Thrusters 95#, 800m Run, 21 Thrusters 95#, 400m Run, 50 Pullups): 18:50 (10/11/07)
Josh (21 Overhead Squats 95#, 42 Pullups, 15 Overhead Squats 95#, 30 Pullups, 9 Overhead Squats 95#, 18 Pullups): 9:08 (2/7/08)
Jason (100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups): N/A
Badger (3 Rounds: 30 Cleans 95#, 30 Pull-ups, 800m Run): 30:35 (12/21/07)
Joshie (3 Rounds: 21 R Arm DB Snatch 40#, 21 L-Pull-ups, 21 L Arm DB Snatch 40#, 21 L-Pull-ups): N/A
Nate (As Many Rounds In 20min: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32kg): N/A
Randy (75 Power Snatches 75lbs): N/A
Tommy V (21/15/9 Thrusters @ 115lbs, 12/9/6 Rope Climbs): N/A
Griff (2 Rounds: 800m Run, 400m Run Backwards): N/A
Ryan (5 Rounds: 7 Muscle-ups, 21 Burpees): N/A
Erin (5 Rounds: 15 DB Split Cleans @ 40lbs, 21 Pull-ups): N/A
Mr. Joshua (5 Rounds: 400m Run, 30 GHD Sit-ups, 15 Deadlift @ 250lbs): N/A
Tabata This! (Squats, Pullups, Pushups, Situps, Row): 54 (21,8,8,12,5) (1/13/08)
Fight Gone Bad (3 5min Rounds, 1min/exercise for reps, 1min rest inbetween rounds: Wall Ball Shots, Sumo Deadlift Highpull 75#, Box Jumps 20", Push Press 75#, Row (Calories)): 306 (10/4/07)
CrossFit Total (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 382kg (147, 70, 165) (4/5/08)
2000m Row: 7:23.8 (10/20/08)
Barbara (5 Rounds: 20 Pullups, 30 Pushups, 40 Situps, 50 Squats): 29:15 (10/23/07)
Chelsea (Every min. on min.: 5 Pullups, 10 Pushups, 15 Squats): 10 Rounds (4/25/07)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats): 19 (11/08/07)
Diane (21/15/9: Deadlift 225#, Handstand Pushups): 11:45 (4/21/07)
Elizabeth (21/15/9: Clean 135#, Ring Dips): 11:05 (4/1/08)
Fran (21/15/9: Thrusters 95#, Pullups): 4:30 (1/9/08)
Grace (30 Clean & Jerks 135#): 5:31 (2/2/09)
Helen (3 Rounds: 400m Run, 21 Swings 24kg, 12 Pullups): 9:42 (12/19/06)
Isabel (30 Snatch 135#): N/A
Jackie (1000m Row, 50 Thrusters 45#, 30 Pullups): 7:56 (3/29/07)
Karen (150 Wallball Shots 20#): 6:14 (11/4/07)
Linda (10/9/8/7/6/5/4/3/2/1: Deadlift 1 1/2 BW, Bench Press BW, Clean 3/4 BW): 28:16 (115kg, 77kg, 58kg) (11/16/07)
Mary (As Many Rounds In 20min: 5 Handstand Pushups, 10 Pistols, 15 Pullups): N/A
Nancy (5 Rounds: 400m Run, 15 Overhead Squats 95#): 15:29 (11/20/07)
Lynne (5 Rounds: Max reps Bench Press BW, Max reps Pullups): N/A
Kelly (5 Rounds: 400m Run, 30 Box Jumps 24", 30 Wallball Shots 20#): 26:55 (5/3/07)
Annie (50/40/30/20/10: Double Unders, Situps): 7:09 (4/2/08)
Nicole (As Many Rounds In 20min: 400m Run, MAX Pullups): 7, 84 (21,12,10,10,11,11,10) (1/14/09)
Eva (5 Rounds: 800m Run, 30 KB Swings 32kg, 30 Pull-ups): N/A
Christine (3 Rounds: 500m Row, 12 BW Deadlifts, 21 Box Jumps 20"): 11:18 (77.5kg) (11/27/07)
JT (21/15/9: Handstand Pushups, Ring Dips, Pullups): N/A
Michael (3 Rounds: 800m Run, 50 Back Extensions, 50 Situps): N/A
Murph (1mile Run, 100 Pullups, 200 Pushups, 300 Squats, 1mile Run): N/A
Daniel (50 Pullups, 400m Run, 21 Thrusters 95#, 800m Run, 21 Thrusters 95#, 400m Run, 50 Pullups): 18:50 (10/11/07)
Josh (21 Overhead Squats 95#, 42 Pullups, 15 Overhead Squats 95#, 30 Pullups, 9 Overhead Squats 95#, 18 Pullups): 9:08 (2/7/08)
Jason (100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups): N/A
Badger (3 Rounds: 30 Cleans 95#, 30 Pull-ups, 800m Run): 30:35 (12/21/07)
Joshie (3 Rounds: 21 R Arm DB Snatch 40#, 21 L-Pull-ups, 21 L Arm DB Snatch 40#, 21 L-Pull-ups): N/A
Nate (As Many Rounds In 20min: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32kg): N/A
Randy (75 Power Snatches 75lbs): N/A
Tommy V (21/15/9 Thrusters @ 115lbs, 12/9/6 Rope Climbs): N/A
Griff (2 Rounds: 800m Run, 400m Run Backwards): N/A
Ryan (5 Rounds: 7 Muscle-ups, 21 Burpees): N/A
Erin (5 Rounds: 15 DB Split Cleans @ 40lbs, 21 Pull-ups): N/A
Mr. Joshua (5 Rounds: 400m Run, 30 GHD Sit-ups, 15 Deadlift @ 250lbs): N/A
Tabata This! (Squats, Pullups, Pushups, Situps, Row): 54 (21,8,8,12,5) (1/13/08)
Fight Gone Bad (3 5min Rounds, 1min/exercise for reps, 1min rest inbetween rounds: Wall Ball Shots, Sumo Deadlift Highpull 75#, Box Jumps 20", Push Press 75#, Row (Calories)): 306 (10/4/07)
CrossFit Total (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 382kg (147, 70, 165) (4/5/08)
2000m Row: 7:23.8 (10/20/08)
2 comments:
(Yes! English! Blogger decided recently to display all non-content text in Thai. Took me a while to fix that.) Just thought you might be amused at this little tidbit- I've gone from working out alone, to training Lisa, to a group of 5 other teachers who are training with us. Its only once a week so far, but it'll grow. This stuff sells itself.
That's awesome Water. Thanks for sharing the load in spreading the word. This stuff really does sell itself, and it just goes to show you that when you have a superior product, marketing isn't necessary. Word of mouth through clients who believe in what you do is your most powerful resource. Depending on how long you are in Thailand you should consider opening a CrossFit Affiliate over there. You'd be the first in the country!
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