Complete as many reps as possible in 7 minutes of:
Burpees

Make sure and email libby@atlascrossfit.com with your participation division, beginner, intermediate, or Rx.

TODAY’s WOD

A.
Work up to a heavy Turkish Get Up

B.
For time:
800m Run
20 Air Squats
600m Run
40 Air Squats
400m Run
60 Air Squats
200m Run
80 Air Squats

Post load and time to comments.

B.
8 Min AMRAP:
8 DB Push Press, 55/35
8 KB Swings, 60/45
8 Box Jumps

Post time and rounds to comments.

B.
For time:
10 Deadlifts, 225/155
1 Burpee
9 Deadlifts
2 Burpees
8 Deadlifts
3 Burpees
…..
1 Deadlift
10 Burpees

C.
Competitor Checkout
4 Rounds AFAP:
10 Ring Dips
10 GHD Situps
10 HRPU
90s Rest b/w rounds

Post time and favorite WOD to comments.

“I AM CROSSFIT” Q&A

This challenge, we have added custom journals to help keep you accountable.  A sneak peak can be found below:

This time around, coaches can easily check your journals as opposed to sending in your nutrition logs each week.  The more obstacles we can help you remove to better fitness, the better success you will have!

Sign up here to reserve a spot with the coach that you think will help you reach your goals!

How I felt this morning.

I’ve already had some key learns this week, such as don’t let the fridge get empty, fats add cals quick, drinking calories helps a lot, and I am going to need to start getting more creative with my food! I ate pretty much the same 10 meals on repeat all week, which wasn’t bad, but just started to get a little bland by the end. So if you have any fun recipes, please share!

Thank you olive oil!

My biggest struggle is just keeping up with how often I need to eat. This is where learning what gives me the most calories quick has been helpful. But I run into trouble when I don’t have pre-made meals and I am low on time. Thankfully my schedule allows me to cook pretty much every meal individually, but my schedule is likely to change soon, so I need to get in the practice of making bigger meals, and saving the leftovers for later. Thankfully the amount of food I’ve been eating has kept me from going hungry when I’m not able to make any food for an extended period of time, but it leaves me stranded to pack in calories later on.

Keeping track of what I ate as the day goes on helps with this. It allows me to pace out my meals and tell if I need to add extra calories before the end of the day. Along the same lines, I’ve found that if I don’t write what I’ve eaten down almost immediately, it gets a lot harder to track my progress and leads to inaccuracy. I honestly can’t say if I got exactly 4,000 cals/day, but I know I was close.

For this next week, I need to drink more water. I have not been getting enough, and that’s been adding up as the days have gone by. When I get dehydrated, I start to crave carbs/sugar/other non-desirables, and I was really wanting all those things the past two days (leading to the aforementioned burrito and pizza). Plus I’m starting back up on creatine so getting more water is especially important now. So far I’m off to a good start, but maintaining will be my true test.

There’s no visual difference in my picture from week 1 to now, so I’ll skip that part, and honestly I’m not anticipating being able to see a difference right away, so no big concern there. As always, post comments or questions below, and please if you have any good quick recipes, or tips on how to add flavor to beef and chicken easily, share! I would love the help.

Lastly, thank you to everyone who asked me how this was going this past week. One of my reasons for blogging about this is because I tend to start things and not finish. My hope is that with this being public, and people checking in on me, I will be more or less forced to keep it up. So if you’re reading this, and you see me, ask me how its going, it will keep me motivated to continue!

-Brendan

Quinn won one of the the 3 Random drawings with prize of a NEW CrossFit journal – a $25 value! The journal is a fantasticly spiral bound book that is designed specifically for Atlas athletes to log all of their WODs, benchmarks, nutrition, and more!

Two more random drawings left between now and the end of March. While the prizes are secret, here is a hint to entice your daily posts: The prizes are “mega” packed with nutrients that help in your “Post Workout” nutritional needs!

Keep posting everyday. With the 2012 CrossFit Open coming up, there will be plenty to post about and you never know what day the next random drawing will be…maybe a Saturday or Sunday this time??

B.
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Compare to CrossFit.com

Post time to comments.

Obviously there’s a lot more to rowing than just this, but here’s a little starter on rowing technique that should help you improve your rowing times. Just remember this pattern of movements: knees, back, arms, arms, back, legs.