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Thursday, February 4, 2010

Day 4

Run 5k

For day 4 of testing, tomorrow, we will be down at columns drive all day. We will be there from 6am to 11am and 4pm to 8pm. The gym will not be open, we will all be meeting at columns drive.

Directions from the gym to columns drive are, take Roswell rd. north and turn left on to Johnsferry drive. As soon as you cross over the river, turn left on to Columns dr. Go to the end of the street and park in the gravel parking lot, we will wait for you at the beginning of the trail. Also make sure to bring $3 for parking.

If that's not clear look here for directions

For sake of effiency, if you are not ready to go 15min in to the hour, you will have to wait untilthe next hour.

If you have any questions, e-mail nate, nate@crossfitsandysprings.com call the gym, 404-250-9993, or contact Chace directly at 678-662-8208.
We will be at Columns dr., rain sleet, or shine. So, dress accordingly.


  1. 5k - 27:08 my best ever PR! Got a ways to go but glad to see improvement. Eggs and sliced cucumber for breakfast.

  2. Chace "Mmmmm.... Pizza...." WheatonFebruary 4, 2010 at 10:45 AM

    Breakfast: chicken and broccoli
    Lunch: salad w/tuna, brossoli, and dressing
    Lunch 2: 2 slices of pizza and a Diet dr. pepper
    Snack: almonds
    Dinner: made a quick vai=riation of Allison's(Nate's wife) white chicken chilli w/ some mixed nuts.
    2lbs. of chicken, cut into strips
    1 sweet onion
    2 bell peppers
    1 can fire roasted tomatoes
    1/2- 1cp. of chicken broth
    Heat oil in a pan, throw in sliced onions and bell peppers. cook until semi-tender add chicken and cook till seared. add tomatoes and cicken broth, let simmer until chicken is cooked, about 10 min. Add more chicken stock if it is too thick. Tastes great poured over any vegetable, almost like a sauce.

    I already cheated, i know, and it felt soooooooo good. Hope everyone is having fun at the river.

  3. Chace "Mmmmm.... Pizza...." WheatonFebruary 4, 2010 at 10:48 AM

    add a packet of white chicken chili seasoning to that recipe and add it with the chicken broth.

  4. Holy Killer 'Kelly' Batman...

    I'm in Winston-Salem, N.C., for job training, and I visited a CrossFit here. As many of you know, yesterday was Kelly. Well, the weather has been bad here, so no running. Instead...

    5 rds:
    40 SHDP (45#)
    30 Box jumps - 28" (they don't have 24" boxes)
    30 Wall balls - 16# (they don't have 14# balls)


    Needless to say, Kelly kicked my a#!.

  5. Glorious rotisserie chicken was on sale at Publix for $6... I think I hate half a chicken. I've never done that before!

  6. Is it possible to OD on carrots?
    Breakfast: Protein shake with 5-6 baby carrots
    Lunch: Grilled Mahi Mahi with carrots and lime-shrimp
    Snack: pistachios, walnuts and almonds
    Dinner: 2 grilled chicken breasts - Caribbean jerk style
    Late Snack: More nuts
    Stayed off the larabars for a change

  7. Holy Cow Krissi, 28" box jumps?? thats 2.33 feet - yikes! I like how you put it "It was raining, so do 40 SDHP instead since that is equivalent to running 400m; and our boxes are so big, you need a step ladder to get on it"

  8. crashed at the river today... :( I totally ran out of gas. Think I may have to adjust my diet a bit...I may not be eating enough...which might be a first for me! Still it was a lovely, crisp morning and great to be outside befor the rain!

  9. Vilas, if you OD on carrots... your skin pigment will turn a little orange.

  10. Chace "Do as I say, not as I do" Wheaton

  11. I WANT PIZZA TOO!!!!!

    guess who?

  12. Birdie,
    Why don't you bring in your food log tomorrow. We can take a look at it and make some adjustments.
    P.S. If you don't have a food log try and remember everything you ate for the last 2 days or so.

    Canned wild salmon, clementines, olive oil shot
    Literacy Action lunch but not bad, a little bit of dairy and some grains, but it could have been worse and again it was free.
    Might be Pork Adobo with Salad. We'll see

  13. Hey Paul
    what kind of sausage do you get?

  14. I do have a log Paul...will bring it tomorrow. thanks.

  15. everything in my diet exactly the same as monday's post BUT i've replaced the second protein shake with 4 whole eggs.

    It's on (rain, sleet, snow) at the river for the 5k so yall cowboy up and go get it!

  16. 1st 5k, suck at running long distance: 35:57

  17. 5k - 23:06.

    Stopped at Trader Joe's on the way home. I think the sunflower seed butter is growing on me. It's decent with some celery and I think I finally got it mixed up enough. Much more excited about the quart of "Mississippi Mud" black & tan I picked up tho... I would say I belong in the cheater category with Chace but its my birthday week so that doesn't count right?

  18. Isa,
    Look for sausage that says, "No nitrites or nitrates" and try to buy something that has minimal ingredients, only meat and seasonings is best. If you can't pronounce it, you probably shouldn't be eating it.

    Training - 8x100, fastest time 15.8 tied old PR but form felt great
    Food - 3 egg scramble w/ chicken, red onion, goat cheese (cheater), and avocado, with a side of bacon. Snacked all day on pork tenderloin, blueberries, apple, nuts, and some dark chocolate. Made some ground bison and veggie stir-fry in coconut oil for dinner.

  19. Breakfast - Eggs, Bacon, Sausage (Embassy Suites Tampa)

    Lunch - Cobb Salad with blue cheese dressing

    Dinner - Turkey meatloaf, blueberries, cashews.

    After dinner snack - 2 trick-or-treat packs of M&Ms. Oh well - I'm trying.

    Successfully avoided plane snacks though :)

  20. Got the memo on the lake run too late this
    AM and did my 5K on the ol Evolution Loop. Forgot how much I hated that back hill...
    5K = 33.42min
    CrossFit would be fun if it wasn't for all the running