07/06/11 – Nutrition Challenge Day #10 – "Small" Hero WOD

Tonight’s workout is on the longer end.  Try to show up a bit early and get warmed up fast.  Don’t overdo your warm up.  The 1000m row will be plenty to get your body warm!

Today’s Recipe – Slow Cooker Thai Yellow Curry with Grass Fed Beef Brisket – Nom Nom Paleo

Today’s Links –

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Schedule –

  • Mobility Warm Up
  • WOD – “Small” – 3 Rounds For Time
    • Row 1000m
    • 50 Burpees
    • 50 Box Jumps
    • Run 800m
      • NOTE: This workout is clearly very difficult.  We will be scaling it down to meet each member’s needs/abilities.  One suggestion off the bat is to cut the workout in half for anyone who feels that the as prescribed version may be too much.  From a trainer’s standpoint, this workout is probably too much for most everyone, but I know there are a couple of you that would love to do this.  Don’t let the as rx’d version scare you away today.  We will make it work for you.
      • Scaled Version: 3 Rounds For Time
        • Row 500m
        • 25 Burpees
        • 25 Box Jumps
        • Run 400m
  • Stretch

27 thoughts on “07/06/11 – Nutrition Challenge Day #10 – "Small" Hero WOD”

  1. Scared and excited about this workout and the forecasted 90+ degree weather 🙂 see you in the pm!

  2. sorry about being late on posting my nutrition…here it is for Monday and Tuesday:

    Monday:
    1 primal, 3 non primal= -5
    supplement= +1
    sleep <6= -5

    total = -9

    Tuesday (back on track)
    3 primal (1 grass fed) +3
    sleep= +1
    supplement =+1

    total =+5

  3. Meals: 3 primal meals +3
    Sleep: (7.5 hrs.) +1
    Drinks: (water, 2 cups coffee, 1 glass wine) +0
    Supplementation: +1

    Total +5

  4. Yesterday’s total:

    Food: 3
    Drinks: -1
    Supplementation: +1
    Sleep: -5
    Total: -2

    I was fried after lifting heavy for the first time in a month. I couldn’t get comfortable and eating at 9pm didn’t help.

  5. I, too, like to post late….I’ll Stay…

    Monday –
    Food – 3 Non Primal Meals= -6!
    Drinks – 2 Glasses of Wine = 0
    Sleep – 8.5 hours = +2
    Supp = 0
    Total = -4

    Tuesday –
    Food – 1 Primal Meal / 1 Non Primal Meal = -1
    Drinks – 1 Glass of Wine = 0
    Sleep – 6.5 hours = 0
    Supp = 0
    Total = -1

    How am I ever going to get out of negative territory? Maybe cut down on the booze? How dare you!

  6. Food- 3 Primal Meals- +3
    2 Cups Black Coffee, 2 Glasses Wine- 0
    Supplements- +1
    Sleep 8 Hours- +1
    Total- +5

  7. Food: 3 Primal Meals = +3
    Supp: 2.4 Grams EPA = +1
    Drinks: 1 coffee + 2 drinks = 0
    Sleep: 7.5 hrs = +1
    Total: +5

  8. primal meals +3
    drinks +0
    sleep +2
    total: +5

    … im excited to puke today…. lol

  9. whats the deal with coffee? I know we talked about no more than 2 cups per day. Does that include decaf? What about green tea? Mark sisson talks about drinking green tea….can we drink this without negative drink points?

  10. Monday 1 primal 1 Surf Taco =0
    2 july 4th beers =0
    sleep 6 hours = 0

    Tuesday
    2 primal meals =2
    drink =0
    sleep -1

    Can’t make it today…damn

  11. Yay for being home and having access to a freezer of good food!
    Food= 3 primal + (pastured, g/f, and w/c respectively)= +4
    Sleep= +3
    Total= +7

    Good luck to everyone doing the work out today- looks like a beast!

  12. food- 3 primal meals, 3 primal snacks (grassfed)-4
    drinks- 1 coffee, water, 1 wine
    sleep- 8 hours-2

    total- 6

  13. Food – 3 primal meals +3
    supps – 2gm epa +1
    Sleep – 7.5 hours +1
    total – +5

  14. Awesome workout today! Need to pay attention when Tim talks about the workout! Hey Ron run around the back not the front. Hence the caution tape! I miss John Ridgewood, Pat Earley etc… . It is just numbers on here now. lol. Good luck everybody doing the challenge!

  15. Ron you must have missed the note about me loosing points due to my wife waking me up in the middle of the night now that I’d started to get the 908 shirt off bod (at least in my eyes 😉

  16. That wod was shirtless worthy! Nice work 6am. Eric you are an manimal.

    Sleep 1
    Meal 3
    Supp 1
    Drink-1
    Ttl 4