Tuesday, October 6, 2009

10/10

All Day @ Albany CrossFit:

CrossFit Nutrition Certification

Evening @ ACF:

CFSB:
Press 5x3
Loads: 140/142/143PR/145F(2)/145F(2)

WOD:
AMRAP in 8 min of:
Power Clean, 155#
HSPU

Rounds: 3 (+6)
*Power cleans were so much easier than they would have been 10 weeks ago! HSPU were done without a lot of breaks, first set unbroken. That time just flew by. Did it against 2 other guys wanting to get in a WOD after the cert.

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800am
2 eggs 2P
bacon 2P
sweet peppers/onions/mushrooms 3C
EVOO/walnuts

100pm
chx cobb salad, extra chx
water

830pm @ hibachi grill
maki roll
buncha teryaki beef
small amount of veggies
water
Stewart's ice cream, 2 scoops!

3 comments:

Jastclark said...

Rich-
Probably not my place to ask but what is up with you and UF / Crossfit NKY?

Rich Vos said...

I no longer coach nor train there, but still have a good relationship with Lucas and the rest of UF. I'm over at CF Nasti until January when I ship off to Army Officer school. It's just a better place for my training purposes, like CF Strength Bias and MEBB. UF is still awesome and highly recommend it!

Rich Vos said...

Hit me up on Facebook if you're on there!