Experiments with Body Composition: Fall Salad

Wednesday, November 05, 2008

BW = 169.2lbs (0600)

WOD:

3 Rounds:
500m Row
21 Hang Power Snatch @ 40kg

18:30

Nutrition:

0900: 5 Eggs, 2tbsp Butter, 3tbsp Tapenade, 1 small bunch Green Onions, 1 small bunch Baby Bok Choy. 5 pieces Watermelon.

1300: 1 serving Fall Salad w/ Chicken.

1700: 1/3 serving Squash Chili, 3oz Salami, some Pickled Asparagus.

ZMA: Day 5

No Dairy: Day 3

Digestive Enzyme + Probiotic: Day 3

No Coffee: Day 4

New Recipe:

Fall Salad

Arugula
Endive
Pomegranate Seeds
Persimmon
Walnuts
Olive Oil
Lime Juice

1 serving for me is usually ~2cups Arugula, 3 chopped Belgium Endives, ~2oz Pomegranate Seeds, 1 small Persimmon, 1oz Walnuts, 2tbsp Olive Oil, 2tbsp Lime Juice.

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)

Experiments with Body Composition

Wednesday, November 05, 2008

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