11/2/09

Back Squat 75% x 5
Back Squat 85% x 3
Back Squat 95% x 1 or more

"Sports don't build character. They reveal it."
- Heywood Hale Broun

Candy Diet?
*Post thoughts to comments

Comments

[Matthew]

Another CF video to start off the week. NSFW
http://www.youtube.com/watch?v=tPeAE8qTy6M

Great seeing all the costumes this past weekend! And the first nutrition seminar was very informational, thanks for setting it up.

[Turts]

Just wanted to say that it was great to be back in the box this past weekend. Good to the old school crew as well as meet some of the new faces. There is no place like WCCF. Where else are you going to find a Man wearing what I heard was a very trendy woman's bathing suit, a girl split her pants mid-WOD and grab shorts and get right back to work, and chocolate covered bacon????

Miss you guys! Hope to see you soon.

[Brenda]

hey Throttle, I see your playing this coming Saturday! I'm all excited, going to have to leave the party early to catch your show. You going to post times and such for everyone?

Turts, was good to see you again!

Damn I'm sexy, I might have to wear my costume more often!

[Drew]

Noah - Good to see you again, brother.

Little plug for Justin and WCCF on OPT's website: http://optimumperformancetraining.blogspot.com/2009/10/day-3145.html

[Dingo AOM 3/09]

My hindquarters are so sore from yesterday I am going to enjoy my week off.

Throttle post your gig information amigo. You know time, place etc.

[Drew]

Dingo - Epic performance yesterday.

For those interested in good paleo recipes, this site has some good ones: http://stevepaleo.blogspot.com/

Also, here are the links for the fauxcous (couscous using cauliflower) and kale chip recipes I mentioned this weekend to some:
http://theclothesmakethegirl.blogspot.com/2009/09/eat-your-vegetables-cauliflower.html
http://allrecipes.com/recipe/baked-kale-chips/Detail.aspx

[Full Throttle]

Brenda -

We're doing a sort of "tune-up" show this Saturday at the Mutiny. I think we're on at about midnite. After that, the 3 shows we have lined up for the rest of the year (which look really good!) are:

11/18 @ Underground Lounge w/ the lustkillers
12/11 @ Reggies live (will sell out)
12/23 @ Cobra Lounge (free show, will be packed as its our Christmas Extravaganza!)

We also have a new record out, which based on the 4 early reviews, looks great!
Hope to you you out!

Throttle

[Brenda]

Yeah, I love it - The Mutiny is my normal hang, we go for Sunday Funday and the shot train WHOO WHOO!. The Mute is my almost every day bar for the past 11 years, excited to have you play here!

[ellee]

HA! Awesome! I was wondering how long it would take for my pants-splitting incident to come up. You may ask the question, what exactly did I learn from my revealing experience and what advice can I pass on to other crossfitters?? . . . Stick to spandex pants while squatting? Wear underwear that actually have an ass? . . . No, I'd say, just make sure to set out a tip jar

[Will]

AM Athletes:

Bina 110 - 125 - 150
Nathan 185 - 215 - 235x2
Collin 245 - 265 - 275
Jack 245 - 265 - 285x2
Skibbie 255 - 295 - 325
J.Rich 135 - 165 - 205x2
Will 255 - 295 - 325x6
Phil 165 - 185 - 205x2
Kristine 85 - 95 - 105
Pat 175 - 190 - 205x3
Anne 45 - 55 - 65x3
Shannon 65 - 75 - 85x5
Jill 65 - 75 - 85x5
Nicole W. 65 - 75 - 85
Flemal 95 - 115 - 135
D.Russell 205 - 225 - 250
Jay 240 - 265 - 290
Crackles 135 - 155 - 175x3
Tito from Atlanta 165 - 185 - 195
J.Marcis 175 - 195 - 220x4

Great work AM monsters!

[Skibbie]

Good article for halloween season, but is this for real. Here we are eating low glucose diets and he's eating simple sugars almost exclusively. I wonder what the folks at Paleo Treats would think of this guy? I feel substantially less guilty about stuffing my face with sweets during Jerry's nutrition seminar this weekend.

[Peyton and Meme Sue]

Meme is in the house! She has some shoulder issues and we did not know our Metcon so we did "Annie", which was programmed at her box.

"Annie"
50-40-30-20-10
double unders
situps

Meme 10:34 (tuck jumps)
Peyton 10:23

Peyton back squat
125 -145-165 (2)

We hope to be in the box tomorrow.

Brenda, Awesome picture!!!

Justin mentioned on OPT's website....careful J$, Cal may develop a man crush on you.

[sean]

PM RESULTS:

Nick 255-275-325x4
JB 125-145-155x3
TBone 155-175-195x3
Susan 95-115-125x3
Regs 250-280-315x2
Dan T. 205-225-255x3
Tucker 85-95-105
TJ 250-280-315F
Throttle 155-175-190
Butch 205-235-265
Melissa 135-155-175x3
Kalish 155-185-205x5
Petro 195-225-250x2
Goggles 165-195-225
Jess 85-95-105x3
Bill 225-255-285F
Slosher 225-255-280x2
Chelsea 100-115-130
Ocho 255-285-315
Ellee 100-115-130x2
Elvis 225-275-305x2
Dan W. 155-165-185x3
Cappy 165-185-205x5
Jason 245-275-295x3
Newman ?-?-?
Colleen 85-95-120x8
Casey 115-125-125
Hornet 165-205-235
Katie 105-125-135x5
Kyle 205-225-265
Kirk 205-235-265x2
MN 165-185-205x3
Drew 205-235-265
Becky 105-125-135x4
Lilly 165-185-205x3
Val2 155-165-175x4
Joel 255-285-225x13
Jennifer 155-165-175x4
Lauren 135-145-155x2
Andres 205-235-265F
Kevin 285-345-400x2
Ashley 75-85-100x2
Doogie 255-295-325x3
JP 105-120-135
GP 105-125-140x3
Emily 155-175x1
Lamb 185-185-195
Big Bill 155-175-225x3
Beef 155-175-195
Brock 185-195-205
Christina 75-90-110
Downtown 265-300-335x5
Michelle 75-85-100x3
Rocky 205-215-?
Kerrye 65-75-85x4
Richard 225-275-295x3
Wiegman 95-115-135
Steve B. 205-235-275x3
App 205-215-235
Quadzilla - Intervals
Kelly 130-150-170x2
Alycia 135-145-165
K. 130-150-170x3
Tony 135-155-185x3
Struck 135-155-185x2
Sherry 135-145-165x2
Pattie 75-80

big night tonight, wccf! hell of a job. way to be.

[Newman]

205-230-265x2