Lift it Lisa!
W.O.D. 1.29.09
3-3-3-3-3-3-3 reps

Watch John Alanis and a missed rack that will make you chuckle.

"What doesn't kill me makes me stronger."
-Johann Wolfgang von Goethe
(sorry, I don't think it was Kayne West who said this first...)

Happy Birthday Laura!

Lisa 95
Doug 175 (body weight)
Sam 150
Tim P. 150


Appalachian Athlete said...

I feel good.
1 - Aimee: good fun class today. A few thrusters = real fun. 50 after rowing 1000m = fun, but in that 'it doesn't have to be fun to be fun' kinda way.

2 - Good crew, too. Everybody pushing hard. Sam, nice to workout with you for the first time. Lisa, the look of determination you have at the sticking point is classic; I love it. Very motivating. I saw it before when you stuck heavy snatches and it was out again today. I think there's a little violence and rage in you, and Hannah, too actually... have you guys ever been in a fight?

3 - I need an on-the-go, no-sugar, zone-ish type breakfast i can wolf down at work for after these morning workouts. My normal 'recovery bar' has three different types of sugar in the first five ingredients. Any ideas anyone?

Aimee Lyons said...

Doug- not sure what you like...but a (slightly easy) on the go one I like is an Apple, Almonds (6) and Cottage Cheese (full fat) about a 1/2 cup. You can get the 'to-go' sized cottage cheese (provided you even like it). I'll try to come up with a few more. What are some foods you like. Maybe Evan has some ideas here too?

Jason Lyons said...

i am salty that i missed this but my body was saying no mas for the first time in a LONG time. i will definitely do this at a later time.

Anonymous said...

i am bummed i missed this too. i love me some thrusters! my body has not ached this much since the first week of crossfit. two days off seems like nothing.

doug, i've been in a fight...but not with lisa.

Appalachian Athlete said...

Ha! Hannah, I knew it! I always know it's gonna be a good workout when I get that "i feel like punching someone in the face" feeling.

For the record, I'd be scared to fight any of you crossfit girls.

Cottage cheese, huh? That's protein? Boy, um, I dunno, but I'll give it a shot.

Anonymous said...

Thanks for all your help on my first day everyone. Cottage cheese is a great source for Casein protien (a slow digesting protein). The only problem is that it tastes like cottage cheese!

Anonymous said...

Here's where you can modify the zone a bit. After a good work out you can divert up to 50% your daily carbs into your post recovery meal (within 30min of your work out). This replenished the muscles with Glycogen and bypasses the liver. One of the best carbs for this is sweet potatoes. If you want to look into this more go to http://robbwolf.com/?p=272

Anonymous said...

About cottage cheese...
Even though the Paleo police frown on it, I love the stuff. However not all cottage cheese is created equal. I get mine from a dairy farm in Telford, it's what I like to call the "extra full fat" version. If you can eat the cottage cheese in the evening before you go to bed. This gives your body a longer lasting source of protein to draw on (casein as Sam mentioned above)and make repairs as you sleep.
Aimee, I'm pretty sure you have a recipe for Cottage Custard on the USB drive I left with Jason. I had it before, it's not bad.