SLEEP: 9.5 hours, plus an hour nap before the workout
1000AM: 5 strips of bacon w/ ketchup & rice, water, hot green tea
100PM: 3 strawberries, handful of almonds, beef jerky, water
320PM: rotisserie chicken, 6 oz. yoplait light peach yogurt, string cheese, spinach salad w/ honey mustard dressing, water
515PM: 2 hard boiled eggs, 2 canned peach halves minus the syrup (so 1 peach)
830PM: about half of a creamy citrus fruit smoothy power bar, water
920PM: a bite of peaches & cottage cheese, beef jerky
1030PM: beef w/ broccoli & rice, water
"Fight Gone Alright" (from the Foundation CrossFit WODs website)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- "Chuck-ball", 8lbs thrown as high as you can
- Sumo Deadlift High-Pull, 16kg kettlebell
- Box Jump, 20" (stepping up)
- DB Push Press: 15lbs
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
never wear a fat burger tshirt to the workouts.