The hearty crew who braved cold temps in the Rochambeau 5K run in Watertown on Sat morning. Sue and Jen got PRs — achieved through CrossFitting, not running. Nice work, gang!
Jen takes a muscle-up into an L-sit during the WCSU Silent Auction at CFW. (What? Doesn’t this go on at all silent auctions? Nice baskets and event by Jill!)
Broken-Toe Migs gets some push-ups done. (If you’re injured, come on in anyhow! You can do skill work or mobility movements or just learn from watching the group being coached.)
October 17th, 2009 at 7:41 pm
WOW…..
October 17th, 2009 at 7:58 pm
I’m wondering how long it will take somebody else to comment. No one expected a Sat nt post, I suppose . . .
October 17th, 2009 at 8:59 pm
Nice work on the 5k! Can’t wait to hear all about it.
October 18th, 2009 at 5:51 am
awww… wtf… i’m actually late at 550am?!
jens l-sits r the best! 5k runners rock!! n boys with broken toes r foxxxy!!! that is all… g-night!
October 18th, 2009 at 11:23 am
Pam?? How’s that football cert treating you?
October 18th, 2009 at 7:05 pm
Ladies and Gentlemen, a couple months back I introduced “Tanner Cook’s Primarily Paleo Breakfast” now be ready to hear “Tanner Cook’s Post Workout Fuel Plan” this is what I have used as my nutritionally balanced meal after workouts, it starts with a glass of chocolate milk (great blend of carbs and sugar to replenish insulin and glycogen levels) then your choice of either a 1/4 cup of raisins or 1/2 cup of apple sauce (carbs) then wait about 30 minutes and then have a glass of a protein shake consisting of- half glass of milk, 1 scoop of protein powder, and 1 raw egg (this shake will provide high amounts of protein and amino/fatty acids) then a handful of almonds (more fat/protein) then about and hour after that I normally finish with a paleo kit style snack (beef jerky, walnuts, seeds, berries, etc.). This program has yet to let me down. BUT if you tend to eat a fair amount of carbs during your day it would be highly reccomended to back off the extra carb snacks (raisins/apple sauce) but if your paleo friendly during the day go nuts.
October 18th, 2009 at 8:16 pm
Sue: It was awesome. I can’t believe how much you can learn in two days. More knowledge means more tools in the CFW toolbox for everyone.
Tanner: Welbourn covered some stuff in the nutrition lecture that may be of interest to you (and Eric as well). I think you’re following OPT’s plan right now but if you’re interested we can discuss.
October 18th, 2009 at 8:21 pm
Pamela, That would be awesome to hear some of Welbourn’s insight, I follow the CFFB nutrition which is basically paleo with dairy. OPT’s nutrition is mainly just measurements according to his WOD
October 18th, 2009 at 9:01 pm
Yay, my hot hubby made it on the post…we love u billy!!!