OK, so I guess our pull-ups are weak...

has anyone else picked up CF5S's subtle hints?  

"Don't wish it was easier, wish you were better..."

Breakfast (8:30AM) - Bagel with Cream Cheese, Coffee with Half-n-Half/Splenda (off-diet due to travel)

OFFFF DIETTTT BOOOOOOO...

PARENTAL ADVISORY: EXPLICIT LYRICS

 

for those of you that enjoyed last night's WOD a la the DOPE MURDER BEATS MIXTAPE, it is available for download here.

TRACKLIST

01.  Big Boi - General Patton

02.  Lil' Wayne - Stuntin' Like My Daddy

03.  Das Racist - Who's that? (Broooown)

04.  Ghostface Killa - Shaky Dog

05.  Lil' Wayne - Gonorrhea

06.  Tyler the Creator - Seven

07.  Dead Prez - Hip Hop

08.  Clipse - Wamp Wamp (What it do?)

09.  Boldy James - Gettin' Flicked

10.  Mos Def - Twilite Speedball

11.  Lil' Wayne (ft. Corey Gunz) - 6ft, 7ft

12.  The Cool Kids (ft. Ludacris / Bun B) - Pennies (Remixed by Don Cannon)

13.  M.I.A - Teqkilla

14.  DOOM - Gazillion Ear

15.  Lil' Wayne - Cannon (Mixed by Don Cannon)

16.  Clipse - Doorman

17.  Lil' Wayne - Watch my Shoes

18.  UGK (ft. Andre3000) - I Choose You (Int'l Players Anthem)

The Results Speak For Themselves

RX EVERYTHING

Breakfast (8:30AM) - 4 block fruit salad, 3x fat (grapes, apple, almond, cottage cheese, half-n-half)
Lunch: (12:30PM) - Pizza, 2 slices
WOD: (5:30)
S1: (6:30) - PWWD
Dinner: (8:30PM) - Pizza, 2 slices
Booooooooooooooooooooze.

REST DAY

MICHAEL KNIGHT

Some inspiration for everyone else...  

(sincere congrats to Curren$y on Jets International - JETLIFE)

S1:  (7:30AM) - 1 protein shake

BREAKFAST:  (8:30AM) - 4 block fruit salad, 3x fat (grapes, blueberries, almonds, half-n-half, cottage cheese)

LUNCH: (12:30PM) - Southwest Cheeseburger with fries.  What diet?

S2: (4:00PM) - 2 Zone Perfect bars, 1 soft pretzel

Dinner:  (8:00PM) - 4 block turkey chili (lentil, tomato sauce, green peppers, onions, 3x almonds)

S3: (11:00PM) - 1 protein shake, 18 almonds

haters gon' hate

fortunately haterade is loaded with electrolytes.

Snack 1: (8:00AM) - Protein shake

Breakfast:  (10:00AM) - 4 block zone fruit salad, 3x fat (cottage cheese, grapes, blueberries, almonds, half-n-half)
Lunch: (1:00PM) - 4 block turkey chili, 3x fat (lentil, tomato sauce, onion, pepper, almonds)
S2: (4:00PM) - 1 apple, protein shake, 12 almonds
WOD:  (5:30PM) - "Put Your Hands Up"
PWRD: (6:30PM) - 1 protein shake
Dinner: (8:40PM) - same as Lunch
S3: 2 blocks grapes, 1 protein shake, 2 blocks almonds x 3 (18)

dozens of kittens slaughtered !!!

well, maybe not dozens, but i missed about 20 days of xfit this month due to a bomb-ass socal vacation.  totally worth it (sorry kitties).

Wake-up: 7:00AM - 1 Protein Shake
Breakfast:  8:20AM - 4 block zone fruit salad w/3x fat (apple, blueberry, almond, half-n-half)
Lunch:  12:30PM - 4 block turkey chili/3x fat (lentils, tomato sauce, green peppers, onion, ground turkey, almonds)
Snack1:  4:00PM - 2 blocks snack, 3x fat (protein shake/apple/almonds)
WOD:  5:30PM
PWRD:  Protein Shake
Dinner:  8:00PM - Same as lunch.
Snack2:  10:30PM - Same as S1

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)