FLASH MOB WOD

Are you familiar with Flash Mobs?  A flash mob (or flashmob) is a group of people who assemble suddenly in a public place, perform an unusual and pointless act for a brief time, then disperse.  Flash mobs are organized via telecommunications, social media, or viral emails.  There have been quite a few in our area recently (last spring some 700 high school kids mobbed South Street).  These Flash Mobs are the ultimate mindf*ck, confusing all those who are not 'in' on the joke.

Are you familiar with Flash WODs?  It's the combination of Flash Mob, where people meet up in groups for an activity through the use of current technological devices: cell phones, FaceBook and Twitter, and the WOD, or Workout of the Day, which is popular in our CrossFit world.

June 10th?  CF5S Flash WOD?

Breakfast:  4 block fruit salad.  Blueberries, apple, half-n-half.

MISSING HOMEBOY

Male, Brown Hair, No Collar;  Responds to Sebastian

REWARD !!
[for real though, come back Sebastian]

Pre-WOD Snack (9:20AM):  1/2 cup yogurt (2 block meal, 3x fat (almonds))

WOD (10:00AM)

Lunch (12:00PM):  4 block meal, 3x fat.  Pineapple / Blueberries / Cottage Cheese / Almonds

Creating S.M.A.R.T. Goals

SMART is a mnemonic used in project management at the project objective setting stage. It is a way of evaluating the objectives or goals for an individual project.  We, as CrossFitters, know SMART and apply it when defining our athletic goals.

Below is a breakdown of the acronym followed by a realistic example.

Letter	Major Term
S	Specific
M	Measurable
A	Attainable
R	Relevant
T	Time-bound

And now a reasonable goal to apply to the SMART ideology:
"I want to see Timon and Pumbaa from Lion King kickin' it in real life."

Letter	Major Term	Output
S	Specific	I want to see Timon and Pumbaa from Lion King kickin' it in real life.
M	Measurable	I will know they are friends in real life when I have proof of them kickin' it.
A	Attainable	Does a meerkat / warthog duo poo in the woods?
R	Relevant	"Hakuna Matata" is the axiom of an entire generation.
T	Time-bound	This goal must be achieved immediately.

RESULTS?

Breakfast (10:00AM): 4 blocks of pineapple/apple.  4 blocks protein powder.  8 blocks fat (macadamia nuts)
Lunch (2:00PM):  4 block chili, 3x fat (turkey/tomato sauce/onion/green pepper/almonds)
WOD:  REST DAY
Snack 1 (6:00PM):  35g protein (shake)
Dinner (9:00PM):  4 blocks of blue berries, 4b cottage cheese, 12 blocks almonds
Snack 2 (11:00PM):  2 block snack (yogurt), 4b almonds

Friendly Competition

Last Night at the 6:30 Class, CrossFit FiveStar...

Skyler:  "Hey man, how's it going?"
Andrew:  "Not bad!  It's only the two of us working out tonight and this looks like a tough WOD..."

Skyler's Response

Breakfast (8:30AM):

• 4 block fruit salad (blueberries/apple/cottage cheese) with 8 extra blocks of fat (macadamia nuts)
• 1000mg Fish oil

Mid-morning Supplement (11:30AM):

• 5g Creatine Monohydrate/5g L-Glutamine/Multivitamin

Lunch (12:30PM):

• 4 Block Turkey Chili with 12 blocks of fat (almonds) / 1000mg Fish Oil

Snack #1 (4:20[haha]PM):

• 2 Block snack & supplementation.  25g Whey Protein / 1 Apple / 8 blocks macadamia nuts.  5g Creatine/Taurine shake.

WOD

Post-WOD Supplementation:  25g protein powder, 5g L-Glutamine

Dinner (8:00PM): Same as lunch

Snack #2 (11:00PM):  1 cup blueberry yogurt with 8 blocks fat (almonds)

Serious Intensity

I found this incredibly inspiring photo today.  Just wanted to pay-it-forward.

Breakfast (10:00AM):

• 4 Blocks Carbohydrate (2 blocks apple, 2 blocks blueberry)
• 4 Blocks Protein (Cottage Cheese) / 4 Blocks Fat (Macadamia Nuts)

Supplement (12:00PM):

• 5g Creatine Monohydrate

Lunch (2:00PM)

• Zone 4 Block Turkey Chili  (turkey/onions/peppers/tomato sauce/almonds)

Supplement (5:00PM):

• 5g Creatine Monohydrate

WOD (6:30)

Post-WOD Recovery Drink (8:00PM):  25g Whey protein/5g L-Glutamine

Dinner (9:00PM)

• Same as lunch

Late Night Snack (11:00PM):  25g Whey Protein/5g L-Glutamine

Manorexia

I've spent the past 9 days steeping myself in the Barry Sears handbook and I'm stoked about the new JAZZERCISE tape my mom bought me for Christmas!  Let the diet/physical challenge begin!

Breakfast (8:30AM):

• Blueberries - 2 blocks (C) / Apple - 2 blocks (C) 
• Cottage Cheese 4 blocks (P) / Half-and-half (in coffee) - 3 blocks (F)

Lunch [Chili] (12:30PM):

• Ground Turkey - 4 blocks (P) / Tomato Sauce - 2 blocks (C) / Green Peppers - 1 block (C)
• Onion - 1 block (C) / Almonds - 4 blocks (F)

Midday Snack (4:00PM):

• Supplement drink - 5.25g creatine/1000mg taurine/5g l-glutamine

WOD (5:30PM):  Elizabeth 

Post-WOD Recovery (7:00PM)

• 25g Protein / 5g L-Glutamine (shake)

Dinner (8:15PM)

• Same as lunch.