Saturday, June 6, 2009

Saturday 6, June 2009

Good morning

It is going to be a surprise WOD today!!!

YEAH!!!

See you there guys!

Don't forget Chandlers BBQ party tomorrow at the gym from 12 till whenever. :-0

8 comments:

Travis Coombs said...

400M run
500M row

20:16

Intensity was at about 65% today.

Torrey said...

20:23

Intensity was about 62%.

Just kidding... I was dyin'.

Mel said...

I just did the Dog Valley Half
Trail Marathon this morning.
It was a damn great experience!
Interestingly it turned out to be
a mud race. Almost 10 miles of muddy,
rainy uphill battle with elevation from
5500 feet in the valley to 7200 feet
near the summit, then a 3-4 mile
rocky downhill course.
Once we reached the summit it was
snowing like hell. Mud pits knee- high
deep in some places. Some of the
race competitors were sliding off course
due to the technicality of the terrain.
I finished fifth. The top four finishers
were either triathletes or real runners.
The race was tough! When I was climbing
the hill, all I had to think about are
my Battleborn Crossfit brothers pushing
me to the limit. The next thing I knew
was, I have successfully traversed the
most challenging part of the course.
I felt great after the race!
A testament to the CrossFit lifestyle.

In summary:

A pair of Puma lightweight
trail running shoes with
thin soles from the discount store
- $19.00

Bagel and potatoes
as my rocket fuel
-$5.00

Crossfit's 10 domains of
fitness running through
my veins
- PRICELESS!

Gas when it counts!
- PRICELESS!

Next stop... Half marathon by the
hot Mojave desert on June 27.

Life is good!

See you all tomorrow.

Chandler W said...

Great job Mel! Did you bring a dog?

Mel said...

I left my dog in the valley at
the starting point.
He was just too busy playing
with the other dogs. He mostly
hung out with the cook at
base camp.
He met me at the finish though,
happy and licking my face.

Adam Meyer said...

I didn't have shoes today, so I did an alternate workout: 5 rounds of 20 burpees, 20 pull-ups, 10 squats. It was fun.

Later on in the day I stopped by Trader Joe's and Whole Foods, and ended up with an idea for a food bar recipe. I think I like the taste, but a bit more coconut would be better I think, and maybe if they were baked as rolled bars instead of a big flat thing later cut. Anyway, here goes:

* 1/2 cup flax meal (I love the stuff)
* 1/2 cup whey protein concentrate (Bob's Red Mill is great)
* 1/2 cup unsalted crunchy almond butter
* 2 tbsp coconut oil, melted
* 2 large eggs
* 2 tbsp honey (could be good with just 1 tbsp)
* bit of almond extract for extra flavor

Mix it all together, and roll your bars in (or sprinkle your bars with, whatever):
* 1/4 cup unsweetened coconut flakes

Bake at 350 degrees for 10 minutes. I tried 15 minutes and they seemed a little too well done. :D

All in all you're looking at 135 g fat (41 g saturated, 10.3 g omega-3), 80 g carbs (30 g fiber, 45 sugar), and 89 g protein.

Use half the honey and you'd have basically have no net carbs. Other experiments: more almond butter and possible more flax meal.

Anyway, I think they taste decent enough for a one-shot experiment. :)

JALENDRA said...

I will bring glutenfree chips tomorrow for the BBQ..!!!!

Alena said...

Nice Mel - Half Marathon June 27th huh? OK, I am in if you would like to sit and wait for a few minutes at the finish line for me. :-) I swear by October of this year - our next 180 mile relay race I WILL BE A RUNNER!!!!