Wednesday, August 26, 2009

Elm City CrossFit was pretty busy yesterday.  We had a steady flow of new and veteran athletes working out (Mike G., Linda, Seth, Brian, Mike D., Jason, Amato, "Big" Pete V. and Adam) in addition to the constant renovations to the building. The energy was awesome and I was so amped up that my nutrition almost fell off. 

Luckily, I plan and pack all meals for the entire day the night before.  I do this everyday! This way when a situation like yesterday occurs and I finally become aware of my fleeting post workout window of nutritional opportunity(45 minutes), I can simply walk over to my bag and refuel. As an athlete nutrient timing is vital for performance.  Planning is part of that improved performance process.  On the opposite side of the spectrum, we have a lack of planning.  The product of a lack of planning is poor performance. 

The 7 P's - Prior, Proper, Planning, Prevents, Piss, Poor, Performance

Eat Clean, Train Smart and Plan According!


Typical dinner at my house.

Warm up:


Overhead squat

Bear crawl

Bounding squat jumps

Group Work:

Dead lift



21-15-9 reps and calories for C2

Deadlift 185/125

Wall ball

KB swing 1.5 pood


Cool down:


PVC/foam roller

Endurance: +/- 3hrs main WOD

Choose ONE of the Following Sports:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.