Great energy, great teams, and the effort displayed was above all my wildest expectations. I for one have never experienced a workout where 40 of the 77 crossfitters were going full tilt at once, albeit at different stages, but still attacking this one workout inside one gym. What an awesome feeling. Congratulations to everyone. You all completed the Co-ed Version of the Century Club with no injuries and hopefully many good memories of an epic workout.
Should we attempt it alone next year?
AND Hey - Did someone see Duke actually carry Kermit and the 90lbs of plates for the finishing run??
Paleo Challenge Athletes - please post Thursday, Friday and Saturday's Food Log to the comments section
Sunday Workout - 10:30am & 2pm Classes
"Sunbeam"
12 - 135/85lbs Shoulder Press
1 mile run
12 - 155/105lbs Push Press
1000m Run
12 - 185/135 Push or Split Jerks
600m Run
Racks allowed - share a bar and rack if the class numbers are high.
Use progressions - these weights and reps are designed to be at 75% of 1RM. So scale down if these weights are close or over your 1RM.
STAY HUNGRY....STAY FOOLISH....2010
Steve Jobs : How to live before you die
Do you really understand the Insulin/Blood Sugar High Glycemic Load mess?
Check out Mark's Daily Apple for tons of good info
The Insulin Deal
TBear
- Thanks again T-Bear for throwing this event together so fast. It was run so efficiently! Such a good atmosphere to compete in too.
Thanks!!!!Posted by Emily on 01/09 at 09:13 PM - When I walked into the box at about 10:50-am the place was ROCKING! It looked like mayhem - but as Emily says it was moving along smoothly and it was totally AWESOME.
Should we do this alone is the question? Why not - you can always scale - but to do this alone is a 90+ minute grinder for most of us. Was the original chest-to-bar for guys? I was lucky Fern did so many pull-ups for our team - I am not sure many of us could do 100 chest-to-bar after all the previous work (and finish under two hours!).
Great day though !
Posted by Prof on 01/09 at 10:17 PM - Great Job Bear
best vibe in yearsPosted by Pink Pig on 01/09 at 10:33 PM - I came in at 11 when everyone was givin' er it was very cool to see, nice work everyone!!!
Posted by Jill on 01/10 at 09:21 AM
- Thursday Jan 7th
B: 1/2 cup oatmeal (raw measured), 1/4 cup trail mix, teaspoon of syrup
L: 3 oz. turkey meat, 3 cups salad, 1/4 cup trail mix, 1 tbsp salad dressing, 1 cupcake
S: Zone bar
D: 3 crab cakes, 1/2 zucchini, 1/2 broccoli, 1/4 Avocado, 1/2 cupcake
Friday Jan 8th
B: 3 eggs, 3 pieces of prosciutto, 2 oz of bison, 1 piece of toast, 1 tbsp almond butter
L: Rice and Spice (1 cup rice cooked, 4 oz.s chicken, ¼ cup chick peas, ¼ cup lentils)
D: 2 beers, 3 wontons, 1/8 cup tapioca pudding, ½ chicken sandwich, 2 espressos with sugar.
Saturday Jan 9th
B: ¼ cup (dry measures) slow cook oatmeal, ¼ cup trail mix (pumpkin seeds, sunflower seeds, raw organic almonds, raisins, dried blueberries), 1 tspn bourbon syrup.
L: fish tacos (140g mahi mahi, 1 wrap, spinach, avocado)
S: 2 ½ chocolates from Thomas Haas, 1 spicy chicken wrap from DQ.
D: 1 beer, 4 glasses of red wine, ¾ cup cooked rice, 3 oz. chicken, mixed veggies, 3 chocolate chip cookies, 3 mini brownies.
S: 5 chicken McNuggets with sauce.Posted by Fab on 01/10 at 09:45 AM - it was phenomenal energy yesterday. What a blast and a great send-off for a lost friend. I went up to the lounge around 11:30 to watch the melee from above and I teared up a little bit. It was very very cool. Thanks to the prof for carrying the lion's share of work, I thought I was down for the count after the first 10 C&Js;.
It was nice to see and talk to so many of you that I haven't seen much since I re-located.Posted by inferno on 01/10 at 11:49 AM - I saw Duke carrying Kermit and those plates. He was like a mountain goat. It was phenomenal... wish we'd gotten a picture.
Posted by Murray on 01/10 at 12:18 PM
- i had some pretty big cheats the last few days. I popped by the gym yesterday morning and it was amazing to see so many people, so pumped for such a big workout. Congrats to all that participated and well done T Bear for organizing.
Thursday:
2 cups of coffee with almond milk
2 eggs with tomato and pork pasta sauce and a hand full of mixed salad leaves
big handful of Doritos style chips
6 small pork meatballs (pork, garlic, S&P) ½ plate full if mixed salad (leaves, cucumber, tomatoes, carrots, celery, almonds) cooked carrots and zucchini
1 pitcher of heffaweisen (sp??) beer, 6 chicken wings and ½ slice of chocolate cake
Friday:
Cup of coffee with almond milk
1 hardboiled egg
Handful of cashews, 1 apple
Another handful of cashews
5-6 crackers with smoked salmon pate
1.5 cups of pasta, 2 cups mixed salad (olive oil dressing), 2 pieces of sliced baguette with butter.
2 glasses of red wine.
Saturday:
2 cups of coffee with almond milk
Boiled egg with romaine lettuce, ¼ chopped tomato, 1 tbsp avocado, olive oil and S&P
Roast turkey (100 grams) , ½ tomato, romaine lettuce, 3 banana pepper pieces, small spoon of mayo.
Cinnamon bun with cream cheese icing
Coffee with almond milk
4oz roast pork with small handful of French beans, and 2 cups cooked kale with lemon, 1 tbsp of applesauce.Posted by kayla on 01/10 at 01:29 PM - wednesday
0730 2 eggs, 1 kiwi
1130 8 pcs cheese, crackers
1500 bowl of granola
1730 salad (2 cups veg, 8oz beef)
2230 rice chips, guacamole
thursday
0730 2 eggs, 1 kiwi
1300 salad (2 cups veg, 8oz beef)
1500 protein, banana smoothie
1700 8oz beef, 2 cups stem veg
2200 protein shake ( p 23g, c 0, f 0)
friday
0730 vega shake (p 13g, c 11g, f 3g)
0930 2 eggs, 3oz beef
1400 6 pcs of cheese and crackers
1800 bowl of granola, popcorn
saturday
0830 2 eggs, 1 kiwi
1000 vega shake (p 13g, c 11g, f 3g)
1300 8oz beef, 2 cups stir fry veg
1800 cheeseburgerPosted by c-dub on 01/10 at 02:04 PM - Sorry, missed the last post but here's the full week.
Sunday January 3, 2010
Meal 1: 3 eggs, 1/2 avocado, 2 small tomatoes
Meal 2: 4 oz. canned tuna, lettuce and veggies, 2 tbsp EVOO and lemon juice
Meal 3: 6 oz scallops, 1 cup cabbage, 1/2 cup onions, 1 tbsp EVOO
Monday January 4, 2010
Meal 1: 3 eggs, 3 tbsp salsa, 1/2 avocado, 1 tbsp EVOO
Meal 2: 3 oz chicken breast, salad (mixed veggies), 2 tbsp EVOO and lemon juice
Meal 3: 1/4 cup ground chicken breast, 1 mandarin orange
Meal 4: 5 oz chicken breast, salad, 1/2 avocado, EVOO and lemon juice
Tuesday January 5, 2010
Meal 1: 3 eggs, 3 tbsp salsa (homemade), 1 tbsp EVOO
Meal 2: 4 oz chicken breast, 1 cup zucchini
Meal 3: elevate me bar
Meal 4: 3 oz tuna sashimi, 3 oz salmon sashimi, seaweed salad, 2 glasses wine
Wednesday January 6, 2010
Meal 1: 3 eggs, 3 tbsp salsa (homemade), 1 tbsp EVOO
Meal 2: 3 oz chicken breast, 1 cup zucchini, 1 cup cauliflower
Meal 3: Elevate Me bar
Meal 4: 3 eggs, 1/2 cup spinach
Thursday January 7, 2010
Meal 1: 3 eggs, 3 tbsp salsa (homemade), 3/4 cup cooked spinach, 1 tbsp EVOO
Meal 2: 4 oz chicken breast, huge veggie salad, 2 tbsp EVOO and lemon juice
Meal 3: 2 oz chicken, 2 small mandarin oranges
Meal 4: 6 oz chicken, lettuce and veggie salad, 1/4 cup mango, 2 tbsp vinaigrette dressing
Friday January 8, 2010
Meal 1: 3 eggs, 3 tbsp salsa (homemade), 3/4 cup spinach, 1 tbsp EVOO
Meal 2: 4 oz ahi tuna, huge veggie salad, 2 tbsp EVOO and lemon juice
Meal 3: 4 oz chicken, cauliflower and spinach
Meal 4: 3 oz sardines, spinach, 1/2 avocado, lemon juice, 1 cup mixed berries
Saturday January 9, 2010
Meal 1: 3 eggs, 3 tbsp salsa (homemade), 3/4 cup spinach, 1 tbsp EVOO
Meal 2: 5 oz halibut, cauliflower and spinach
Meal 3: 5 oz chicken in green curry with coconut milk, mixed veggies, 1 glass winePosted by Tanya on 01/10 at 02:12 PM - thank you t-bear for organizing yesterday!! it was an amazing atmosphere to be part of!! awesome work to everyone!!
as for paleo, a little off... but i'm back today.
thurs.
B- half banana, 2 tbsp hemp hearts, unsweetened choco almond milk and one big tbsp almond butter blended up into yum.
snack- americano with cream. peanut butter oat bar from jj.
L- baby arugula salad with 4 bites grilled chicken, almonds, hemp hearts and tomato. and baba ganush
D- brown rice bowl with grated raw carrot and cabbage, tofu, almonds, broccoli and cauliflower, miso gravy
dessert- raw apricot, pistachio crumble (homemade and wonderful)
fri.
B- (same shake as yesterday) double americano with cream
snack- apple, 1 hard boiled egg, 1 raw paleo cookie, 2 tbsp. raw apricot crumble
L- baby arugula with grilled eggplant, zucchini and fennel. olive oil and little balsamic
snack- 2 paleo cookies, herbal tea
D- 7 small pork meatballs with sauteed kale and 1/8 cup brown rice
sat.
B- same shake as above. 1/2 cup coffee with almond milk.
snack- lara bar
L- steak taco on corn tortilla with salsa, lettuce and aioli, 1 cup ceviche on greens with 2tbsp guac.
D- chorizo and white bean tostada, blue corn tortillas, salsa, white beans with bacon and maybe half a big chorizo sausage, aioli. (work appy special)
late night- lime marg (no sugar), 1.5 glasses red wine
late late- handful of potato chips and handful of cheese doritos. and some nibs = belly ache!Posted by seron on 01/10 at 03:53 PM - Thursday:
B:1/2 c. steel cut oats, 2 cups of coffee w/milk
L: 1/2 c. quinoa, 1 can tuna, 1/2 c. grape tomatoes. 1/8c walnuts, lemon juice & 1 tbsp olive oil s&P
S: 1 carrot, 1 celery stalk, HB egg
D: 3 oz. steak, carrots, celery, red pepper, onion, 1 tbsp teriyake sauce, 1/2 c quinoa, 2 glasses wine
Friday:
B: HB egg, 1/2 c. yogurt, coffee w/milk
L: 3oz ham, 1 carrot, 2 celery stalks, 8 olives
S: 1/2 c mango, 4 walnut halves
S: 2 oz ham, 1 celery stalk, 1 tbsp peanut butter
D: 2 small pieces prosciutto & cheese pizza, mixed green w/ dressing, veal scolopini (prosciutto, cheese, sauce), 10 olives, 3 glasses wine, cappucino
Saturday:
B: Oatmeal, Latte
L: Chicken Pho' noodle soup
S: Cappucino
D: Arugula salad w/ beets, pears, candied walnuts, goat cheese, 2 los cabos chicken tacos (Earls), bottle of winePosted by Sarah on 01/10 at 06:23 PM - updated...
http://thesnackattack.tumblr.com/
other things that i ate:
smoked mackerel
hard boiled eggs
green apples and pears
cantaloupe
coconut water (2 litres in 2 days)
lots of coffee (with whole fat goats milk)
one delicious beerPosted by Rhea BS on 01/10 at 07:14 PM - Wednesday Jan 6th
Lunch 3 oz chicken 1 cup broccoli and cauliflower
Snacks 100 g dried mango, 2 ozs of nuts and seeds (almonds, sunflower seeds, pumpkin and 1 tsp dried cranberry)
Dinner 3 ozs salmon big green salad with carrot, tomato, spinach, pumpkin seeds, 1 tsp olive oil
Thursday Jan 7th
Breakfast 2 eggs + ½ cup broccoli and cauliflower 16oz soya latte
Lunch 3 oz salmon ½ cup broccoli and cauliflower
Dinner green salad with 1 tsp olive oil, 4 oz salmon and 8 asparagus spears, 2 tsps of chocolate mouse, 2 2 oz Cosmo’s and 1 cup popcorn with butter
Friday Jan 8th
1 vegan bar
2 homemade hamburger patties (approx ¼ pound lean hamburger) and 8 spears of asparagus
2 ozs of nuts and seeds (almonds, sunflower seeds, pumpkin and 1 tsp dried cranberry) 1 cup frozen berries
4 ozs basa fish with roasted almonds, ½ cup cabbage 1 cup berries 1 1/2 cups homemade butternut squash soup (squash, organic chicken stock and spices)
apple and ½ orange
Saturday
2 egg fritatta broccoli and celery, sliced tomato with olive oil and oregano, a Clementine and ¼ promagranante seeds
1 hamburger patty, 1 cup butternut squash soup (see above) 1 soya latte 12 ozs
Dinner 2 ozs lamb, 3 oz hamburger meat, ½ cup mashed potatoes, ¼ cup peas, ¼ cup carrots, 4 brown rice cakes, 1 apple, 1 orangePosted by Lesley D on 01/10 at 08:25 PM - Thursday:
-3 Eggs, ½ Apple, ¼ Cup Berries, Black Coffee
-Americano
-3 Cherries, ½ Apple, 6oz Crayfish and Salmon with salad and slice of watermelon
-Salad, lamb pieces, ½ meat pattie, 6 Heinekens
Friday:
-2 Eggs, ½ Apple, Black Coffee
-2 Saveloys, 3 Cherries, ¼ cantaloupe
-Fish, prawn, 1 Heineken, 1 cookie
Saturday:
-2 small salmon steaks, ½ Cup berries, 2 Black coffees
-Black Coffee, apple, 1 cherry
-2 gins, salad, beef schnitzel
Sunday:
-2 Egg omelette with salmon, tomato, fresh herbs, black coffee
-Chicken breast, tomato, cucumber, avocado sandwich (grain bread)
-Nectarine
-2 pieces beef schnitzel, kamokamo, kumara, 6 asparagus sticks, courgettes, 1 HeinekenPosted by Kel on 01/11 at 01:06 AM - Wed. lunch
salad with tuna, 2 oz
mandarin orange, apple
4 oz trail mix
Dinner
8 oz tandoori chicken, mixed veggies (cauliflower, peppers, tomato)
8 dried figs
Thursday
3 eggs with broccoli and cauliflower
6 oz chicken with broccoli and cauliflower (gotta get some new veggies!)
mandarin orange, apple
Dinner at Monk’s then watching the Canucks/ Coyotes game!
mixed green salad with vinaigrette dressing
6 oz grilled salmon and veggies
white and dark chocolate mousse
2 beers
Friday
2 eggs, one tomato
10 almonds, 10 cashews
hamburger (4oz), asparagus, carrots
small bunch of grapes, apple
Basa filets (6 oz) with roasted almonds
1 cup butternut squash soup
steamed cabbage and red peppers
Saturday
3 egg omelet with broccoli and celery
sliced tomato
small bowl pomegranate
6 dried figs
3 oz basa filets and cabbage
1 cup butternut squash soup
grapes, 2 mandarin oranges
appies: 2 pieces cheese and crackers, smoked salmon
6 oz lamb, roast potatoes, peas
birthday cake
2 glasses winePosted by Vince D on 01/11 at 01:59 AM - Wed:
L: spagehetti squash, ground turkey, peppers, tomato sauce
S: Apple
D: Chicken breast and salad with oil and vinegar dressing, and peppers
Thurs:
B: dehydrated veggie toast, 1/4 avacado 2 eggs
S: Apple, granola bar
L: Salmon sashimi and green salad
D: chicken breast and brocolli
Fri:
B: dehydrated veggie toast, 1/4 avacado 2 eggs
L: vietnamese salad roll with peanut sauce and some other really yummy fried thing that I think had chicken in it...
D: Slice of Whole Foods Pizza, 2 glasses of white wine
Sat:
B: dehydrated veggie toast, 1/4 avacado 2 eggs
S: 2 nut/raisin paleo cookies
L: Burger/Beer
D: Salad with chicken/beer
S: 2 nut/raisin paleo cookiesPosted by Jill on 01/11 at 08:37 AM - Wed:
Brekkie - 3eggs, 75g ham, 3 tomatoes, 12 almonds
Lunch - 2 chicken tighs, anvocado tomatoe
Dinner - Steak, cauliflower, brocolli
Thurs
Brekkie - 3eggs, 75g ham, 3 tomatoes, 12 almonds
Lunch - Indian- No rice, little Naan. 4 piece tandoori. some buter chicken - laods of caesar salad (traditional inidian dish I know)
Snack - Protein Shake, apple, nuts
Dinner, Couple of drums sticks
Friday
Brekkie - 3eggs, 75g ham, 3 tomatoes, 12 almonds
Lunch - Biog salad - 2 drums stciks, tuna and potatoe salad.
Dinner - Chicken Salad in local bar, pretty much a Cactus Club salad (not great)
Saturday:
Brek -3 egg Omelette, Sausage, feta cheese, bell peppers, some sauasage, one slice of toast, bowl of fruit.
Snack: Protein shake
Lunch: 2 Burgers at the gym
Snack: Beef jerky, some strawberrys
Dinner: 1 absolutely delicious Bison steak and a load of brocolli, few almonds
Sunday:
Brekkie - 3eggs, 75g ham, 3 tomatoes, 1 cup strawberries
Snack: coffe, with cream
Lunch: Burrito bowl, Chicken, salsa, lettuce, some beans no rice, ate the waffer bowl.
Snack, Coffee and a few Tim Bits
Dinner: Home made Chilli, couple of table spoons of rice,
Monday
Brekkie: 1 chicken breast , 3 eggs, 1 cup of strawberries, 12 almonds
Snack: Coffee with milk.
Lunch: 2 cans of tuna, tomatoe, avocado, almonds
Snack: protein Shake
Dinner: Bison Steak, Broccolli, almondsPosted by PeterOS on 01/11 at 10:36 AM - Thursday:
(B) 2 eggs, 2 clementines, 1 banana, 1 apple
(L) 1/3 cup of almonds, organic fruit and veggie bar, 1 glass apple juice
(D) baked chicken breast and 2 cups of various veg
1 large bowl of popcorn as a snack
Friday:
(B) 3 egg omlet with ham and veggies, 1/2 an avacado, 1 black coffee
(L) 1/3 cup of almonds, 1 apple "not hungary"
(D) 1 bean meadly soup, 3 pieces of chicken bbq pizza (Hells Kitchen), 3 pints of light beer
Saturday:
(B) 2 egg omlet with veg, 4 pieces of bacon, 1 black coffee
(D) 1 large baked pork chop, 2 cups of various veg
lots of rye and waters....a little too much drinking this weekend!Posted by Crystal Lloyd on 01/11 at 08:11 PM - Thursday
B: 8 piece tuna sushi, 3 pieces sashimi, coffee
L: 5 oz steak, 2 cups broccolini, 3 omega
D: 6 oz chicken breast 2 cups mixed vegs, 1cup of chickpea soup.
Friday
B: 2 eggs, 1 cups spinach, 4 oz turkey, 1/2 apple, 3 omega
S: med black coffee
L: 5 oz canned salmon large salad, 6 almonds, 1 tbs evoo, 1 tbs balsamic vinegar, 1/2 apple
D; 6 oz sole, 2 cups broccoli, 3 double vodka soda, 1 pint beer
S: 4 pieces of pizza (late night munchies)
Saturday
B: no breakfast hung over
L: 4 pieces of pizza
D: 3 oz smokes salmon 2 pieces of pizzaPosted by Pino on 01/11 at 10:03 PM - Thursday
Protein Shake, 7 Black Berries, TBSP Almond Butter
Salmon, Spinach Salad (mustard, vinegar, lemon & Olive Oil)
Smoothie (no dairy) all fruit
Tuna, 8 Walnuts and 1 cup almond milk
15 grams FIsh Oil (600 Mgs good stuff each), Magnesium, Vitamin D
Friday
8 piece salmon & Tuna Sashimi, 4 avocado rolls
Chicken, cheese and spinach sandwich and avocado soup
Protein Shake, 7 Black Berries, TBSP Almond Butter
15 grams FIsh Oil (600 Mgs good stuff each), Magnesium, Vitamin D
Sausage, meat balls and Spinach Salad (mustard, vinegar, lemon & Olive Oil)
5 beers
Saturday
Protein Shake, 7 Black Berries, TBSP Almond Butter
Protein shake, cheese burger, 2 beers
Back bacon, almond butter and mandarin orange
2 1/2 medium bowls of Chili (Turkey, mushrooms, kidney beans,jalapenos etc.), 3 beers
small bowl Chili, almond butterPosted by Brass on 01/11 at 11:18 PM - Jan 7
oatmeal & 1/2c plain organic yogurt
large spinach salad (red / yellow peppers; 1/2 avocado; cherry tomatoes)
miso soup; tofu/avocado roll; gomae; veggie gyoza
Jan 8
2 eggs & 2 sausages
3 sausages & 1pc sourdough bread
1 small bag kettle chips (ugh)
1 veggie burrito from Red Burrito
Jan 9
oatmeal & 1/2c plain organic yogurt
blt sandwich (only ate 1/2 pc of the bread)
BANGERS and MASH and yorkshire pudding...left most of the mash and pudding behind.
3 beers.Posted by wendy on 01/12 at 10:21 PM - Jan 7
B: 1 apple, 1 pork sausage.
L: 2 roast beef sandwiches, 1 baked potato.
D: 1 beef teriyaki with noodles, 1 miso soup, 2 yakitori, 2 pieces salmon roll.
S: Leftover fried rice, dry garlic ribs, szechuan green beans/pork, garlic salt tofu, pork chop suey. 1/2 plate total.
Jan 8
B: 1 apple.
L: 1 large salad with assorted veggies and tuna.
D: 1 cookie, 1 chicken burrito from Red Burrito.
Jan 9
B: 3 hard boiled eggs, 1 apple.
L: 1 lettuce wrap burger, onion rings.
D: 6 meatballs, 1 turkey rice soup.
3 beers, 1 gin and tonic, 1 cider.
DerekPosted by Derek on 01/12 at 10:25 PM