Yep… it has started, Smith and I had our first big meeting for the 2009
We had an awesome and inspiring meeting with Charlotte Rennison of Victoria Costumes at ‘habit coffee’ this afternoon.  We walked away from the meeting having reached a whole new level of enthusiasm and with a load of fresh ideas for the [...]

It’s looking like I’m not gonna be able to fit in much (if any) training today…
Have a couple of non work related meetings through lunch and then I have to work late and run the end of month procedures.
I may be able to get in a run later but am sort of feeling like maybe [...]

CrossFit Workout of the Day
“Official” Warmup
3 rounds of 10-15 reps of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips
Buy In:
Burgener Warm-up, High Hang Snatch – work with coach and dowel followed by 5 sets of 3 repetitions with increasing weight. (45#, 55#, 60#, 65#, 75#)
WOD -”Fun Games”
Team Med Ball Bowling for Burpees:
A team event that turned into a boys [...]

CrossFit Workout of the Day
Buy In:
3 rounds of the CFWU, 10 reps/round of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips
WOD – “One bar, much pain”

30 seconds of Thrusters (75#)
30 seconds of Back Squats (75#)
30 seconds of Push Press (75#)

REST 2 min, repeat 4 times
Total reps completed: 97
Cash Out:
Pull-ups! Work on butterfly kips, regular pull-ups, assisted pull-ups, whatever gives [...]

Morning Shake:
- 1 scoop 100% natural Kaizen Whey Protein powder (24g protein)
- 2 tsp of Ascenta NutraSea fish oil (4.65g fish oil, 1500mg Omega-3/tsp)
- 8oz unsweetened vanilla almond milk
- 2 tbl spoons organic probiotic plain yogurt
Breakfast:
1 pkg Natures Path original oatmeal with 2 tbl spoons of yogurt and honey
Snack:
½ turkey & cranberry sandwhich
1 ea banana
1 [...]