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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Tuesday 29 September 2009

Posted by The Coach on September 28th, 2009

Strength
Deadlift
3-3-3 reps
Then
1 x 15 reps

Post loads to comments

WOD
21-15-9 rep rounds for time of:
50kg Push Press
Ring Dips
Burpees

Post time to comments

Today is Police Remembrance Day across Australia. Today’s training efforts are dedicated to all those who risk their life daily and to those who have made the supreme sacrifice ensuring the safety of strangers.

Australian Police Memorial
Australian Police Memorial

THE FINAL INSPECTION
The Policeman stood and faced his God,
which must always come to pass.
He hoped his shoes were shining
just as brightly as his brass.

“STEP FORWARD NOW, POLICEMAN.
HOW SHALL I DEAL WITH YOU?
HAVE YOU ALWAYS TURNED
THE OTHER CHEEK?
TO MY CHURCH, HAVE YOU BEEN TRUE?”

The Policeman squared his shoulders
and said “No, Lord, I guess I ain’t.
Cause those of us who carry a badge
can’t always be a Saint.

I’ve had to work most Sundays
and at times my talk was rough.
And sometimes I’ve been violent,
Because the streets are awful tough.

But I never took a penny
that wasn’t mine to keep…
Though I’ve worked a lot of overtime
when the bills got too steep.

And I never passed a cry for help.
Though at times, I shook with fear,
And sometimes, God forgive me,
I’ve wept unmanly tears.

I know I don’t deserve a place
among the people here.
They never wanted me around,
except to calm their fear.

If you’ve a place for me here, Lord,
It needn’t be so grand.
I never expected or had too much,
but if you don’t, I’ll understand.

There was silence all around the Throne,
where the Saints had often trod,
As the Policeman waited quietly
for the judgement of his God.

“STEP FORWARD NOW, POLICEMAN.
YOU’VE BORNE YOUR
BURDENS WELL.
COME WALK A BEAT
ON HEAVEN’S STREETS.
YOU’VE DONE YOUR TIME IN HELL.”

Rest In Peace Lads

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15 Responses to “Tuesday 29 September 2009”

  1. gus said

    RIP lads. typing transcripts while i went through uni opened my eyes to the crazy sh*t they have to deal with day to day

    today:
    deadlift: 3-3-3
    110-120-130F-120
    15 x 80

    hamstrings felt weak after the runs yesterday, struggled in the lift when the bar was between about mid-shin and knee

    wod: 21-15-9
    30kg push press
    ring dips red band
    burpees

    forgot to write down time but it was 11mins something i think

  2. Pete Yeates said

    Warm-up = Burgener, Mobility drills, Glute Activation, Deadlift x 5 @ 45kg, 65, 75.

    Deadlift 3,3,3 all at 100kg’s
    DL 85kg x 15

    WOD as Rx’d
    Time = 15:34

    Should have scaled the push presses, but wanted to do the heavy slog this morning.

  3. Jane said

    Got this from the Paleo eNewsletter today, thought it might be of interest to us CF Champions 🙂

    Paleo Breakfasts for Champions by Nell Stephenson

    When converting to a Paleo lifestyle, many people find breakfast to be the most challenging meal to keep Paleo. No doubt, this is probably due to the conditioning we’ve likely all received that a healthy way to start the day is with a grain-based product (cereal, bagel, toast and so on). Many of us view certain foods as being for breakfast, others for lunch and dinner, and others for snacks.

    The first step is to throw that thinking out the window! Food is food no matter what time of day, and the morning is a great time to eat vegetables! I personally, eat veggies and red meat, chicken or fish for breakfast on a typical day.

    But, what should you eat if you’re an athlete preparing for a workout? I change my usual breakfast if I’ve got a big workout to do right away. Rather than the protein and veg-heavy foods I mentioned above, I’ll opt for a starchier (via yam, sweet potato or banana) and easier to digest (like egg whites) combination so that I’m not only well fueled, but I don’t have to wait too long to digest.

    The amount you should consume will be determined by body weight and the intensity and duration of the workout. Experiment a bit and see how much you need to eat based on how you feel during the workout, and change the subsequent meal accordingly. Here are some great ideas for athletes looking for a great way to start the day, pre-workout, while remaining Paleo.

    Baked yam, hard-boiled egg whites, olive oil, banana, and raw almond butter

    Homemade smoothie: chilled green tea, egg white protein powder, banana, raw almond butter, and flax seed

    Baked sweet potato, natural (unsweetened) applesauce, sliced lean turkey breast, and olive oil

    Stick with higher glycemic fruits right before and after a workout. Also, remember to add some table salt because athletes need to replace lost electrolytes. We athletes may need to supplement with electrolyte tabs, depending on the intensity and duration of our workouts, as well as ambient conditions and individual sweat rates.

    Experiment with the above suggestions and make changes to keep it varied. Try pineapple in a smoothie instead of banana, or use baby food banana instead of applesauce.

    Whatever you do, DON’T make the mistake of thinking that you have to resort to non-Paleo foods to support athletic performance. If I can stay Paleo while racing Ironman, and my husband can stick to it while racing 100-mile endurance runs, I think it’s safe to say that Paleo provides 100% of the support needed for endurance racing, or any other athletic endeavor!

  4. michelle said

    Food today:

    Breakfast: Omelette (1 whole egg + 2 egg whites) with bacon, mushroom, brocolli and capsicum

    Snack: Some fruit and half a larabar

    Lunch: Brazil nut-crusted lamb rack with steamed brocolli, cauliflower and carrots

    Snack: A couple of carrot-cake cookies*

    Dinner: Will be tuna and salad.

    *These are the yummiest treats yet! Yummier than the peach patties, paleo cookies and banana nut bites I baked last week. Here’s the recipe: http://www.sonofgrok.com/2009/02/recipe-carrot-cake-caveman-cookies/
    I included the grated zest of one orange and, instead of using vanilla extract, used the scraping of a whole vanilla bean. Highly recommended 🙂

  5. gus said

    after you posting that, michelle, i decided to cook some! they’re cooling right now!

    food:
    bfast – leftover beef, eggs, sweet potato
    snack – nuts
    lunch – leftover beef, stir fried veggies, bbq sauce
    snack: fruit salad + coconut milk
    dinner – chicken and salad
    dessert (shortly) – carrot caveman cookie!

  6. Ben said

    Breakfast: 3 boiled eggs.

    That is all 😦 Haven’t felt on the ball today, slowly working through an apple at the moment, I think it’s hitting the spot.

  7. Adam Piller said

    Felt good tonight but had to change wod because believe it or not I did it yesterday.

    Deadlifts 3,3,3
    160,185,210 then 15 reps 140kg

    wod 1
    21,15,9
    pull ups
    32kg swings
    double unders
    5.26mins

    wod 2
    3 rounds of
    10 hand stand push ups
    10 the sit ups
    4.27mins

    stretch and foam roller

  8. graeme said

    today
    bfast: porridge (wt water) and fresh pineapple
    snack: nuts and seeds
    lunch: BLT (no bread)
    snack: lara bar (pre training) and nuts
    dinner: chicken and broccoli
    numerous short blacks

  9. The Cell said

    Great Paleo post Jane.

    Michelle, I’m going to have to knock up some of those. My Peach patties and BNB’s were a bit dry. Love the cookies and the banana walnut muffins, but given your recommendation, I’ll have to try these. Unfortunately no time to cook until Friday 😦

    This is starting to sound like the comments page of Australian Woman’s Weekly!!! hahahahaha

    Food today (this will give you an idea of my messed up shift work eating schedule)
    Brekky (11am)
    3 eggs + Bacon + Chorizo + BBQ Sauce
    Lunch/Snack (2pm)
    Chicken Breast smothered with paleo Salsa
    Broccoli
    Avocado
    Snack
    Cinamon Roll Larabar
    Sleep for 1.5 hrs
    Dinner (@ 9pm, now):
    Beef Casserole
    Taking to work:
    Double serving of Qucik Berry Breakfast (I’ll down this around 2am)
    Larabar
    Orange, 2 Kiwi Fruit, 1 Pear
    Little baggie of pecans, macadamia’s, walnuts & dried cranberries
    Couple of BNB’s, Peach patties and Paleo Cookies
    Tin os salmon just in case I get the munchies and need some protein
    Lots of coffee!! 🙂
    I may not eat all this stuff but I’m in the office tonight and tend to eat if it’s quiet. Given the weather, it may be quiet so I’d rather be prepared with decent tucker than succumb to a 3am Macca’s binge!

    Keep up the great work on the Paleo diet guys. I hope many of you are feeling and seeing the benefits.

    Jase

  10. The Cell said

    Actually, today’s eating wasn’t that messed up. Stayed tuned for tomorrow! Now that’ll be messed up 😛

  11. Hi Gang,

    Have been managing to paleo while in singapore. Resisted many treats during training and all the yummy noodle bowls. Basically sticking to veggies, fish, fruit and almonds and organic food bars (the yellow labeled ones).

    Oh yeah, and I’m sweating like crazy so I’m drinking an “isotonic” drink…probably totally un-paleo but it’s helping me feel better!

    Pete, thanks for the advice. Yesterday was fine, today not so good so who knows? Just keep trucking and eating clean is my strategy. Miss you all!
    Tracy

  12. Jon woods said

    Last full day in Europe and have been keeping up to date with posts and wod’s, my diet has been pretty much eating and drinking whatever I can decipher in French or Spanish while away, buy have been doing a combination of workouts from Eva t’s wod on the road compilation and some others from previous cell wod’s etc that are manageable in a hotel room (because there haven’t been too many parks for circuit type stuff with 400s and 800s etc).

    In saying that in some of these wod’s I have actually managed some PBs but won’t go into details here, but keen for some home prepared meals and hit the wod’s hard again.

    Hopefully will catch up with the cell crew sooner rather than later.

    Cheers

  13. Chanel said

    bfast: egg spinach bacon rhubarb
    snack: peach pattie
    lnuch: chicken and veg soup, peach pattie, orange banana
    snack: jerky nuts
    dinner: pumpkin soup, peach patties

  14. Jane said

    Late post due to broken laptop at home 😦

    5.15am Snack
    750ml Accelerade Protein/Carb Drink

    8am Breakfast
    140g egg white incl. 1 yolk cabbage, broccoli, cauliflower, zuchini, onion, carrot, chicken, avocado + pear & 9 x almonds

    1pm Snack
    Paleo recovery drink + larabar

    1.25pm Lunch
    vegetable bake : kangaroo mince, eggplant, onion, tomatos, zucchini, tin tomatos – 6 x cherry tomatos, avocado + 105g tuna + apple & 9 x almonds

    7pm Dinner
    125g white fish 25g chicken stirfy – cabbage, cauliflower, brocolli, zuchini, tomato + pinenuts + dessert blueberries & blackberries, lsa, linseed, almonds, walnuts + slice banana pie

    9.30pm Snack
    1 x egg + 1/2 apple + 6 x almonds

    Activity:
    5.30am – 60min squad swim – 600m w/up 3 x 200m on 1.45 p/100 with 20sec rest followed by 3 x 200m drill work followed by 3 x 200 1.40 p/100 with 20 sec rest

    12noon The Cell WOD
    3 x 3 deadlift 45 / 55 / 67.5 (PB) 1 x 15 @ 50kg – 21/15/9 push press 30kg – ring dips with orange band – burpee 12.18mins

    Notes: Forgot to buy spinach yesterday so salad for lunch a bit light – also forgot to bring pumpkin & s/pot for post workout lunch!! – but overall hunger pretty satisfied – the extra fat I’m eating seems to be doing the trick 🙂

  15. Will said

    Breakfast – none
    Snack – beef jerky
    Lunch – lamb roast, peas, carrot, string beans and cabbage
    Snack – none
    Dinner – chicken salad
    Snack – none

    Work has been a tad out of control lately, hardly had time to scratch myself, hence the bad eating.

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