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Saturday 03 October 2009

Posted by The Coach on October 2nd, 2009

Strength
Press
5-5-5 reps
then
10-7-4 reps

Post loads to comments

WOD
60kg Hang Power Clean, 1 min (Reps)
Rest 1 min
10kg Wall Ball, 1 min (Reps)
Rest 1 min
Row, 1 min (Calories)
Rest 1 min
Push Ups, 1 min (Reps)
Rest 1 min
Repeat. 2 rounds in total.
Score is total reps for HPC, Wall Ball and Push Ups. Calories are counted on the rower

Post score to comments

Snatch

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10 Responses to “Saturday 03 October 2009”

  1. gus said

    because it’s saturday i decided to have a paleo treat, so i made the mcgrok bacon and egg sandwich

    http://www.sonofgrok.com/2009/03/the-mcsog-breakfast-sandwich/

    the coconut patties were so dry though, i think next time i’d make them thinner as it was just waaay too much dessicated coconut so i didn’t eat them all.

    my dog thought the coconut patties were awesome though 😛

    workout to follow…

  2. Vicki said

    pfft Gusman you should have seen my attempt at paleo muffins.
    One – I can’t eat almond so why the hell bother??????
    Second they came out as little burnt rocks that were raw in the centre.
    Not a good look.

  3. gus said

    the cookies on the son of grok website are pretty good, vicki!

    activity:
    press: 1-1-1-1-1. 45 first set then 42.5
    push press: 3-3-3-3-3. 45 all sets.
    push jerk: 5 (only did 1 set) 45.

    wod:
    21-15-9:
    kb swing, american style, 16kg
    sit up
    push up
    row (calories)

    = 9.28

    push ups were hard after the pressing. only did one set of push jerks as i felt uncomfortable not being able to drop the bar if i needed to.

    can anyone explain to me why my press SUCKS? all my other lifts have kept going up but my press has just gone sideways for a year…

  4. Biljana said

    Food Diary

    Breakfast – Grilled Chicken, Almonds, Banana
    Lunch – Beef & Vegetable Casserole, carrot, avocado & radishes
    Dinner – Prawns, Carrot, strawberries & blueberries
    Sweets – 2 x small paleo chocolate balls

    Today’s activity – Food Shopping & then a Relaxing 1 hour Massage 🙂

  5. Chanel said

    bfast: fig banana nut bite
    snack: chocolate
    lunch: beef sausage, lettuce, avocado, cucmber, tomato, potato (:O), egg, strawberry, banana, orange, steak, lolly shishkebab
    diner: am so stuffed from lunch!! will see….

    weather was beautiful today! 🙂

  6. gus said

    rest of food:
    lunch: gigantic beef rib eye
    snacks: pistachios, carrot caveman cookies (made more), lots of coffee
    dinner: burritos without the tortilla.. or nachos without the chips… paleo-mexican anyway 😛

    weather was awesome today, had loads of fun chasing my dog around the yard

  7. The Cell said

    After falling off the Paleo wagon last night with some nachos and beers with the boys from work, I was back into it today.

    Brekky
    Bacon & Eggs. Long black

    Snack
    Paleo Cookie

    Lunch
    Pork meatballs and beetroot salad. (not sure if the Pork meatballs were Paleo. Bought these down the rd from Wesley College. They tasted pretty crap though!
    Long Black

    Snack
    Caveman Banana Nut Bar
    Long Black

    Dinner
    Lamb chops & salad w/Paleo BBQ sauce

    Pretty ordinary day of eating made worse by trying to keep my eyelids open at the ASCA Level 2 course!! Hence the numerous lomg blacks. Tomorrow will start with a triple espresso and I may even take a thermos of strong black coffee!! May even get Stef onto the hard stuff if today was any indication!! 🙂

    Jase

  8. Will said

    Breakfast: Bacon + Eggs
    Snack: Banana
    Lunch: On the run, mcdonalds chicken salad (non crispy)
    Snack: Beef Jerky (Home Made)
    Dinner: Steak + Salad + Mushroom
    Snack: Fruit Salad

  9. Jane said

    6.20am Snack
    2 x hard boiled eggs (minus the yolks) + sweet potato + pumpkin + ooil & unsweetened applesauce + 750ml accelerade before & during cycle ride

    9am Snack
    Dates, raisins, walnuts, almonds

    11.45am Snack
    Paleo recovery drink

    12.15pm Breakfast/Lunch
    130g egg whites, + 1 x yolk cabbage, toms, broccoli, cauliflower, zucchini, 25g chicken, sweet pot & pumpkin, avocado + apple + 9 x almonds

    5.30pm Dinner
    vegetable bake : kangaroo mince, eggplant, onion, tomatos, zucchini, tin tomatos – Salad : sardines, lettuce, tomatos, avocado – 1/2 kiwi, blueberries, coconut, lsa, linseed, almonds, walnuts, coconut milk

    9pm Snack
    2 x peach cookies + almond butter + apple + taster of paleo shepherds pie (very yummy if you haven’t tried this recipe give it a go, its surprisingly good, although I think next time I will add some tomatos as it was a little dry)

    Activity:
    7am cycle round river – steady ride 1.5hrs
    10am bikram yoga 1.5hrs

    Notes:
    Tried out the suggestions from the paleo newsletter about pre-workout food as I knew I couldn’t eat until around 12noon. Have to say it was quite tasty – although I do think I need a bit more time to digest the food before exercising will try it again tomorrow when I have a cycle race and will have more time to eat before the race

  10. michelle said

    Saturday’s Paleo Food Diary:

    Breakfast: Banana, walnut and cinnamon omelette

    Snack: Some dried fruit, seeds and nuts. Various wine tastings.

    Lunch: Kind-of Peking Duck, with non-Paleo pancakes, hoisin sauce and vegies. Also, half a non-paleo rice paper roll stuffed with vegies. Various beer tastings.

    Snack: More wine tastings and a little bit of 70% choc from the Margaret River Choco factory.

    Late snack (wasn’t hungry for dinner): Some fresh fruit salad.

    Saturday was ‘Pre’ Spring in the Valley 🙂

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