Following The Florida Sectionals
Thursday, March 11, 2010 at 2:29PM ;)
Above: The Daily Plate - Food Diary page (an example for an average female trying to lean out)
Below: Pen & Paper style WAM (breakdowns for an average male trying to improve performance & body comp, or a large male trying to lean out).;)
Same effect - slightly different approaches.
NOTICE: Gym is closed on Friday & Saturday due to Florida CF Games Sectional competition in West Palm Beach. Wish good luck to all the CFEvo athletes!
To follow the performance of our crew online - go to Leo's Twitter - I'll be updating it quite often & will try to post up on Facebook when I can.
Power Clean 3-3-3, then
Four rounds for time of:
25 Double Unders
25 Abmat Sit-ups
Post loads & times to comments. Sub GHD sit-ups for Rx+ if desired (except for competitors).
;)
Bob & John
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Reader Comments (22)
I wanna be like those two badass men when I grow up!
Leo - here is the facebook app for blackberry the twitter app is not out yet.
http://na.blackberry.com/eng/devices/features/social/facebook.jsp?CPID=BAC-FBMSLK-247&cp=BAC-FBMSLK-247#tab_tab_download
Powwwa Kleen, heavy triple : 95/3, 135/3, 165/3, 185/3, 200/3 (PR) former PR was 185
No idea of my time on the WOD. Had to get to work, basically called my name and walked in the shower.
Good luck to everyone competing this weekend. I wish I could be there to cheer you on. I will have all my electronic gadgets ready : Twitter, Facebook and the web - Go CFEvo
(You all have to qualify so I can watch you compete at regionals)
It's one and done for me Scott but I can give a a "Berman" style recap of this weekend...
Scott - I'm pretty sure your time was 5:44
Thanks Britt, I'm sure your right. Did you start running my time after I finally tied up my shorts or before :)
Sean A - are you going to give me the fastest 2 minutes as a recap??
This is the kind of Mentality you have to bring to Sectionals
I know we do massive pullups and muscle ups to develop tougher skin but I'll pass on doing the above
The Florida sectional workouts are out. Should be interesting.
Did Andrew select these workouts? These WODs are perfect for him.
Power cleans:
95/3
135/3
155/2
155/2
155/3
WoD: 5:20 Rx
My arms are dead... :P
Thanks Britt, did you start the clock before or after I tied my shorts?? :)
Sean A. I look forward to the fastest 2 minutes Crossfit Games Style
Sorry, I just had to post this...
Repetition Builds Toughness...but I'll pass on this
Good luck to everyone this weekend. I hope to see pictures and Facebook entries. You will all be GREAT!!!!
By the way, I forgot to mention this. But my spectator spot is still open if someone wants to go or if someone who is going wants it so they don't have to pay. Let me know on Facebook or post on here.
Scott - LMAO the only brother at the sectionals will be a "2 minute brother"
That kick video is disturbingly funny - "Yo Straight up NUTS"
Scott - that stuff is bananas!
I'll be updating Twitter very often. Probably 5-10 times an hour on Sat & Sun whenever our heats will be going.
Can't wait!
Workouts are posted on Games.CrossFit.com
To update everyone, Ron has taken my spectator spot, so it is no longer open. . .that is all.
5:34 Rx+ first ghd's since November were horrible. Good luck this weekend.
If we were doing the Hawaii sectionals someone would be on scholarship...
Hawaii WoD's are cool as hell! I'd love to have those at my Qualifier!
Power Cleans:
135/3
155/3
185/2
200/f
WOD: 8:58 Rx+
Good luck everyone. I will watch for Leo Twitter feed.
Power Cleans:
95-3
115-3
135-3
155-3
155-3
175-x no way not today
Wod: 9:20 pretty bad. Double unders and i don't get along.
the food diary you posted...is that an online food diary? if so, which one? it looks very simple, which is good!
Josh - that's both. One is TheDailyPlate & the other is just regular pen & paper - use whichever one is easier/makes more sense for you!