WOD:

“Annie r u ok?”

21-15-9 reps of:

Rowing (cal)
Thrusters (65#/45#)
Sumo Deadlift High Pull (65#/45#)
Medicine Ball Cleans (20#/14#)
Burpees
Wall Balls (20#/14#)

Compare results to 11/17/09 and post to comments.

With goals in mind and an objective set, Mindy is on a mission!

Race Week Nutrition

We are officially 5 days and a wake-up from the Eugene 1/2 Marathon/Marathon bonanza. Many of you are probably wondering what your diet should look like this week. (This could very well be one of the easiest posts I have ever done.) You should not make any big changes to your diet this week. If you are following the 45 Day Zone Challenge, continue to WAM (weigh and measure) your foods making sure you are making quality choices for your carbohydrates. If you are sticking with the Paleo routine, Grok on! If you’re not following either one of these, you need to come talk to us…after the marathon. Due to reduced training volume this week, don’t be alarmed if you gain a couple of pounds, perfectly natural during the last few days leading up to a big race. You can decrease your total food consumption this week if you are really concerned about weight gain but the better thing to do would be just avoid the scale altogther.

On saturday you may consider shifting things just a bit. According to the Paleo Diet for Athletes you can look at increasing the carbohydrate intake a little, but you still need to make sure that you are taking in quality protein and fats each and every time you eat. Don’t even think about attending the pre-race pasta party. It’s sure to be a CrossFitter’s worst nightmare. Just the thought of it makes me a little queasy. Look to eat a little bit more fruit, mayb some dried fruit and if possible some sweet potatoes or other starchy vegetable. We are actually working on setting up reservations at a good local restaurant for all of us to go to the night before the race. If you are interested in attending this dinner let us know so we know how many people to put on the reservation. That’s pretty much it in a nutshell. This is not a time to go monkeying around with your diet. Definitely don’t go out trying to find out where the hottest Indian food is in town on Saturday and don’t make any poor choices for carbs thinking you need to “carbo load”. Just keep on doing what has gotten you this far, because it is certainly good enough to get you through the race.