Wall Ball/Pull Up WOD - 16:57 Rx'D

Raul, so notes on you meals yesterday -

B: 1 cup of egg whites (you need fat and carbs here. a piece of fruit, a handful of spinach, then a handful of nuts or a scoop of almond butter, etc.)
S: 6 almonds and 5 cranberries (you need a protein source, even is just a slice of deli meat.)
L: 4 oz of chicken along with vinegar and olive oil dressing and 4 oz of broccoli (could double the broccoli)
S: 1 apple (again, protein and fat)
D: 4 oz chicken with 10 oz tomato sause (fat)

You want to eat protein with EVERY meal, and vegetables with EVERY meal. Also, if you find yourself feeling hungry, it is likely b/c you skimped on fat. fat is an emulsifier. it will take longer to absorb your food which will make you less hungry overall.

http://games2010.crossfit.com/affiliatecup/affiliate-cup-competition-2010.html

This year, the fight for "World's Fittest Gym" is going to be tougher than ever. There will be open registration for teams at the 13 worldwide Regionals (first come, first served). Only the top several teams from each Regional will be invited to compete in Aromas.

Rules:
At the Regional level, an Affiliate Team must consist of a minimum of four to a maximum of six athletes. The team needs to have a minimum of two men and two women. All members of the team must actively train at the same facility, which does not have to be an official CrossFit affiliate gym.

At the Regional level, all the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses.

There is only one team permitted per gym. We recommend having tryouts and competitions within your affiliate to determine your team of four to six athletes. But that is just a recommendation. The team itself qualifies, which means teams that qualify for the Games can make changes to their roster between the Regionals and the Games.

For teams that qualify for the Games, the rules will be slightly different. One key difference is that all teams must send six athletes, three men and three women, to Aromas. A non-participating coach is still optional.

An equal number of team spots and individual spots are allocated to each Regional. For example, if your Regional allocation for individual spots is 4 men and 4 women, there are 8 team spots allocated. Last year's champs, Northwest CrossFit, are prequalified and invited to the Games in Aromas.

There will be no team competition at the Sectional qualifiers. Team registration at the Regional will be open (first come, first served). There will be no open registration for individuals at the Regionals (everyone must qualify). This does not apply to the Master's competition, details of which will be coming shortly.

Registration is not currently open for the Regionals in any way. We will open team registration in a few weeks. We will give you plenty of notice before it happens.

If you do CrossFit, this article is applicable to you.

http://www.theglobeandmail.com/life/facts-and-arguments/im-happy-to-be-361st/article1421812/

Any CrossFitter worth their weight in salt should recognize that you can't simply focus on what you're good at while neglecting the movements you have difficulty with. For the rest of the month, come in early, stay a little later, do whatever it takes to practice the things you suck at. Work to turn yesterday's weaknesses into tomorrow's strengths.

Also, I heard that the author recently won a small powerlifting competition.

Torch and Craig: thanks for the advice, Just for this week I was playing around with IF and caloric restriction a bit just to see, I will move to the blocks on sunday, and besides for that one day i throw in protein every meal.

Made up the Wall Ball/Pull up WOD:

14# ball/15 ring pull ups from hang up to shoulder/chest level on rings since my hands are still messed up.

36:28

wallball/pull up WOD
27:12 rx'd

I dislike wallball

low key

5 rounds
10 OHS
15 GHD

Wall ball/pull ups - not a smart move for me

38:33
(2,2)

You made some Good points there. I did a search on the topic and found most people will agree.

I wanted to thank you for this excellent read!! I definitely loved every little bit of it. I have you bookmarked your site to check out the latest stuff you post.

Intimately, the article is actually the best on this valuable topic. I fit in with your conclusions and will thirstily look forward to your approaching updates. Just saying thanks will not just be enough, for the fantasti c clarity in your writing. I will directly grab your rss feed to stay abreast of any updates. Authentic work and much success in your business endeavors!

I am really enjoying reading your well written articles. It looks like you spend a lot of effort and time on your blog. I have bookmarked it and I am looking forward to reading new articles. Keep up the good work!

This is such a great resource that you are providing and you give it away for free. I enjoy seeing websites that understand the value of providing a prime resource for free. I truly loved reading your post. Thanks!

I know this is really boring and you are skipping to the next comment, but I just wanted to throw you a big thanks - you cleared up some things for me!

For a novice such as me it’s great advice. Thank you, Amit

Thank you for a great post

The Vuvuzela, just when you though kazoos were the most annoying "musical instruments"

The new Zune browser is surprisingly good, but not as good as the iPod's. It works well, but isn't as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that's not an issue, but if you're planning to browse the web alot from your PMP then the iPod's larger screen and better browser may be important.

That’s truly extremely practical for what I’m seem at now, many thanks a bunch.

This site is a complete internet resource for this. You'll find all you wanted or needed to know, here.

I wanted to subscribe to rss feed coz i read a few articles here and actually liked them, but i don't think your subscription works. or i'm doing something wrong...

I just started bodybuilding and weight training. My current routine is bicep curls and bench press 6 days a week / for 1 hour a time. Working hard! :-) but havent seen any results yet.

Your server keeps crashing. I've been to this website 3 occasions these days and generally occasions the page doesn't load. What webhosting firm do you use ?

A especially fine article and fantastic blog. Is there any way I can subscribe to new articles, you know like obtaining them on email or something like that.

Wonderful to read!