"Jack"
max rounds in 20 min of:
10 push-press
10 KB swings
10 box jumps
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
from yesterday's posts:
ReplyDeleteamie- we did a nutrition talk tuesday night, i don't know why you dont get my emails. check your spam folder and i'll re-enter the mccoy's e-mails in constant contact.
amy- this isn't a big bad wolf, you gotta be real with yourself, temptation is what you make of it.
caroline- i can't start to respond to all your comments... so many
will paton- i have had it and its great. i prefer the panorama brand, its $5 a pound and so delicious. the new heb has organic air chilled chicken too, 12 dollars though.
max- sweet potatoes are delicious. esp that way. coconut oil makes them so much better.
glenda- proud of you!
michelle- preparation is the key. i always have a lunch box with me full of goodies. also cook lots of meat at once, way easier that way. you are going to do great. if you need help with shopping let me know, i've got heb figured out.
kercho- whats the owner's e-mail? i want to see if i can get it going here.
that is the longest comment ever i think
ReplyDeleteHere ya go Daren:
ReplyDeleteJasonKramer@yonderwayfarm.com
LynseyKramer@yonderwayfarm.com
DebraMcNair@yonderwayfarm.com
Also today's workout was HARD:
Level 1 - 9 rounds + 6 PP
Daren can you email out a word or PDF file of Tuesday nights handouts? Thanks!
ReplyDeleteLastly, I just ordered a 3 pound bucket of coconutoil on amazon for $22, yall should check that out!
ReplyDeleteDaren, Feeling still sluggish... Is there any supplements we can take on the whole 30??
ReplyDeleteWOD: Level 2 (55lb, 12Kg, 18inch)
ReplyDelete10 rounds
This was a good one.
Daren-looking forward to starting whole 30. Just gotta get past my love of diet coke, ketchup, hummus, and any tasty cocktail.
11 rounds, plus 5 push press-level 2
ReplyDeleteThis whole30 is sounding intense, but sounds like people are having good results!
Daren-Anyway you could send me the handouts that were passed out at the seminar?
Happy Thursday!
for carol and everyone thinking about changing their diet (whole30 style) here comes the tough love...
ReplyDeletethere is no bailout for having a crappy diet when you are trying to make changes. You will feel crappy, but that will change. sometimes it takes a week, sometimes it takes 3 weeks, depends on the previous habits you are trying to break and how bad your diet was before. if you were heavy on sugar and supplemented that with caffeine then it will take quite a while for your body to adjust to not having that caffeine bailout and starting to utilize fat for energy. your supplement choices are: sleep, fat, veggies, and a little fruit. thats it. if you feel laggy eat fat, sleep more at night and eat more veggies at every meal. give it time, it will change. no one said resetting years and years of poor dietary choices would be easy. but i can tell you it can and will be done if you follow it through 100%, no "cheats" no excuses, no exceptions. many of us have successfully made the switch.
remember that whole 30 is a way to reset your body and learn to eat for optimum health past the 30 days (aka the rest of your life). also along those lines i have a quote from the whole9 website that says it best- heed the advice and the disclaimer. i will tell you how to do it, i won't make excuses for you.
"The only way this will work is if you give it the full thirty days, no cheats, slips or special occasions. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. You need such a small amount of any of these inflammatory foods to break the healing cycle – one bite of a friend’s pizza, one splash of milk in your coffee, one lick of the spoon mixing the cake batter within the 30 day period and you’ve broken the “reset” button. You must commit to the full program, exactly as written. Anything less and we make no claims as to your results, or the chances of your success. Anything less and you are selling yourself – and your potential results – short. It’s only 30 days."
Get it done guys, you are all strong willed, smart and powerful. If you can crossfit, you can change your eating.
ok thats officially the longest post to date on the cscf blog. haha win
ReplyDeleteThanks Daren......Geeeez.
ReplyDeleteLong but a quality post - Thanks D!
ReplyDeleteOkay - you people are crazy. Just the kind of people I need to pay me stacks of cash for skinny cows and terrified, coyote-bit chickens. I am going to name our farm in Franklin "Crossfit Farm" and grow you all your own herd of steers. I can also throw some chickens out there and the ones that don't get et by coyotes will be grass fed too. I'm not sure how to "organic air chill" them, but it does get cold in winter. In keeping with the name, whenever it is time to round up the steers and chickens for butcher, we can all do a travelling WOD and chase them down on foot and drag them into the trailer. As a bonus, there is already plenty of grass fed pork out there, which a determined crossfitter can run down on foot as well. Glenda - I need a logo, a slogan, and some business cards please. Larry - how about some pens and shirts?
ReplyDeleteI agree w/Daren 100%! if you want to make a change, I mean REALLY want to, then do it! Commit..for 30 days! How do we get through the hardest workouts and competitions..we have to have mental toughness! How do we get through diets like Whole30..mental toughness! Half the battle is already won...jus sayin!
ReplyDeleteCarol- I'm guessing your feeling sluggish due to the margarita you had Tuesday night...pretty sure that was on tthe "bad" list...jus sayin :-D
What Margarita????? Such little Faith ....Jus Sayin
ReplyDeleteApparently I'm not in the "jus sayin" cool group. And If I was I would have said "jus sayin" after that sentence, but I'm not going to say that.
ReplyDeletemmmmm... margarita sounds good.... "jus sayin"
ReplyDeleteWOD: Level 2 - 12 rounds + 4 push press
ReplyDeleteI officially love sweet potatoes.
**First post yay!!
ReplyDeletethis workout was killer! L2 10 rds and one box jump from 11 rds
Level 1: 8rounds 4PP. Then did the spin class at 5:30 never tried one before and really enjoyed it.
ReplyDeleteLevel 2, 9 rounds. My shoulders are killing me today...in an awesome way of course.
ReplyDelete