Wednesday, July 11, 2007


3 Rounds:
500m Row
20 Abmat Situps
20 Medicine Ball Slams @ 20#
20 Wall Ball Shots
Big Fat Rest

Did this workout at CrossFit Seattle with Tim Toliver. The Big Fat Rest was determined by me, which ended up being 5 min after the first round. The ratio of work/rest was then maintained for the duration of the workout, so it looked as follows:

500m Time Round Time Rest Time
1:41.4 4:14 5:00
1:53.5 4:38 7:00
2:00.4 4:20


1:30pm: 12oz Cabbage, 6oz Chicken, 2oz Almonds, Cashew/Macadamia Nut Butter Dressing. 8oz Strawberries.

4:30pm: 1can Sardines. 1 Lara Bar.

8:30pm: 8oz London Broil. Arugula Salad w/ Lime Juice Dressing. 8oz Cherries. 2tbsp Cashew/Macadamia Nut Butter.

New Recipe:

Arugula Salad:

2 cups Arugula
1/2 cup Cilantro
1/2 cup Red Onion
2 cups Jicama
1 Carrot

Chop everything up and throw it in a bowl.

Lime Juice Dressing:

3 tbsp Lime Juice
1 tbsp Olive Oil
1 tbsp Apple Cider Vinegar
1 tsp Dijon Mustard
1 clove Garlic

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