5.9.13 – Day 9

10 May

Day 9

Benchmark time!

Strength. What a perfect benchmark. You lift today and hit a certain weight. Re-test in 30 days and BOOM you’re stronger.

Bear Complex- (unbroken) Clean, Front Squat, Push Press, Back Squat, Push Press 7×1 increasing weight each set

Skill. Again, what an awesome benchmark. We can all lift, but we can’t all do the higher skill gymnastics work. This is another awesome way to test your progress. Have you nailed your first pull up yet? Moved down on a smaller band? Get that HSPU? You have 30 days before we test this bad boy again.

WOD: 21-15-9 HSPU & Pull Ups

Your food logs for today are due by 5.11.13 at 10pm.


93 Responses to “5.9.13 – Day 9”

  1. cassandrawest May 10, 2013 at 2:26 pm #

    B: 3eggs Over Medium 4 Bacon
    S: Home Made Paleo Trail Mix
    L: Hamburger No bun with Bacon
    S: Berry Smoothie with Coconut Milk
    D: Steak & Steamed Veggies
    Supps: yes
    WOD: 10:31 RX
    Sleep: 9 hours

  2. Jared schimandle May 10, 2013 at 2:33 pm #

    B- 3 eggs with grilled chicken half avacado
    L- 2 sausages, carrots
    D- grilled chicken, baby spinach cucumber and green pepper salad
    Sleep- 8.5 hours

  3. Sherry May 10, 2013 at 2:37 pm #

    B-Hamburger, 1/2 avocado, 1 egg, roma tomato, 1 c almond milk
    S-Banana w/ almond butter
    L-BLTA-bacon tomato avacado wrapped in lettuce
    S-Sunflower seeds, 1/8 c coconut ice cream
    D-Steak, smashed cauliflower, mushrooms & onions

    7 3/4 hrs sleep
    WOD: No

  4. Edgar May 10, 2013 at 2:38 pm #

    B 3eggs bacon veggies
    S banana almond butter
    L porkchop, leftover chicken
    S cucumber and spinich from juicer
    D half a chicken from crockpot
    No wod

  5. Amy May 10, 2013 at 2:38 pm #

    B: 2 eggs, shredded chicken breast
    L: 2 pork chops, guac, cucumbers, more guac, watermelon, meat stick
    S: Paleo muffin (thank you, Peggy)
    D: chicken breast, tomatoes, watermelon, carrots

    Wod: 110# for the bear complex. So mad that I failed the second jerk on 115#! Next time I will get it!!!
    18:19 for the wod. Used 1 abmat for the hspu, pull ups were rx. Not happy with my time! Thank you, Josh, for not making me use the time cap! I had 4 hspu left at 15 min, but my shoulders were so rocked! I ended up then doing the final 9 pull ups unbroken! Definitely going to work on those hspu!!!
    Post wod protein

    Sleep: 8.5 hours

  6. amanda o May 10, 2013 at 2:44 pm #

    B-scrambled eggs. 2 sausage patties black coffee
    L- Chicken breast. Small fruit cup. About 6 baby carrots.
    S-one peice extra extra dark chocolate. Iced tea.
    D- seasoned veal. 3 eggs. 1/2 avocado. Salsa
    Wod. No…I’ll make it up at open gym
    Sleep- 8 1/2 hrs sleep

  7. Lew Downs May 10, 2013 at 2:50 pm #

    B- 5 scrambled eggs, bacon, black coffee
    S- Sunflower seeds
    L- chicken and salad
    S- banana
    D- steak, avocado, side salad
    WOD: 4:30 class
    Sleep- 7 hours

  8. Lisa May 10, 2013 at 3:32 pm #

    B: herbal tea
    S: 1 GF hot dog, apple
    L: grilled chix salad, w/ bacon avacado & pico
    D: burger with bacon mushrooms grilled onions, sweet pot fries, carrots

    WOD: Yes, noon class. Completed ‘bear complex’ at 90#, couldn’t get the last push press at 95#. WOD: hand stand hold & green band 12:56.
    Post WOD protein

    Sleep: 9 hours

  9. Pilar May 10, 2013 at 3:46 pm #

    B-coffee, smoked salmon with tomatoes, 2 slices of bacon, 5 strawberries
    S- 1/2 cup of strawberries, handful of almonds 1/4 cup of almond milk
    L- Mixed greens, carrots, tomatoes, avocado & grilled chicken
    D-turkey with sweet potato hash, avocado
    No WOD
    Sleep 7.5 hours

  10. mserra1341 May 10, 2013 at 4:40 pm #

    B: eggs and pineapple
    S: macadamia nuts
    L: 2 chicken breasts and salad
    S: macadamia nuts and an avacado
    D: turkey sub with out bread
    Sleep: 4.5 hours
    WOD finished at 165# for the bear complex after getting motivated by Josh (thanks). Did pull ups with Green band first 21 then black for last 24. Push up instead of wall push ups.

  11. jaynshay02 May 10, 2013 at 4:41 pm #

    B- coffee w/almond milk, 2 HB eggs
    L- 1/4cup grapes, Paleo mix of almonds, pumpkin & sunflower seeds, 1/4 cup raspberries
    D- 2 pieces of Paleo Pizza (w/sausage, green pepper, onion, mushroom, Paleo red sauce)
    S- Frozen Mango w/almonds, raisins, sunflower seeds

    Blonyx- x2
    Sleep- 7hrs
    WOD: 9:15

  12. Jason Hill May 10, 2013 at 4:51 pm #

    B- 3 hard boiled eggs, coffee with coconut creamer
    L-2 paleo chicken sausages with onions and mustard
    S- 3 mini larabars
    D- steak shish kabobs
    Blonyx smoothie with almond milk and cocoa (%100)
    WOD- 135# 7:34
    Sleep- 9 hrs

  13. Cristina Hill May 10, 2013 at 4:55 pm #

    B- 2 hard boiled eggs and coffee
    S- 2 beef sticks
    L- sweet potato soup and pot roast
    S- almonds and banana
    D- steak shish kabobs
    WOD- 48# 10:20 (granny style)
    Sleep- 8 hrs

  14. denakraber May 10, 2013 at 4:59 pm #

    Sleep 9 hours, WOD 8:30 Bear Complex 90# max, WOD 10:24 with a blue band and double hand release push ups
    B: 2 bacon, 2 eggs, coffee with almond milk
    L: tuna salad
    S:smoothy 1/2 banana, almond milk, almond butter, strawberries, flax
    D: paleo chicken alfredo… AMAZING!, 2 paleo choc chip cookies (only once this week)

  15. Peggy May 10, 2013 at 5:10 pm #

    B- 2 eggs scrambled, 2 slices turkey bacon and 1 turkey sausage patty
    S- Paleo Muffin
    L- Pork Chop, side of zucchini, squash onions sautéed in a little olive oil
    S- pistachios
    D- Taco Salad – chicken w/chili powder, cumin, garlic and paprika, lettuce, tomato and onions and avocado

    Wod: 5:30 class

    Sleep 7 hours

  16. barbier21 May 10, 2013 at 5:34 pm #

    B – 2 hard boiled eggs, 2 pieces turkey bacon, 3 turkey sausage links, banana, tea
    S- Carrots
    L- grilled chicken tenders seasoned w coconut aminos, Brussel sprouts
    S- Lara bar
    D- spaghetti squash w/ paleo Mexican ground chicken, whole avocado
    S- paleo granola w/ fresh strawberries, blueberries, blackberries, & raspberries w/ coconut milk = AMAZING!!
    No wod 😦 (stupid allergic reaction again grrrr!)
    Sleep – 8 hrs

  17. behringer05 May 10, 2013 at 6:04 pm #

    B-3 eggs, mushrooms, 3 Turkey bacon
    S-Coffee, almond milk
    L-Pork Chop, Asparagus
    D-Pork Chop, 2eggs, cauliflower potatoes
    WOD: Benchmark 7×1 75lbs (2+4) next time 5+ 75
    HSPU Pull up
    21 purple green, 24 rings
    floor push ups
    Sleep:7 hours

  18. adam May 10, 2013 at 6:07 pm #

    B 2 eggs turkey bacon, Brussels sprouts avocado
    l 2 eggs and beef sausage
    D cauliflower Shepard’s pie spinach salad with apple and black berries
    S half an apple and sunbutter
    no wod rolled jits, ran, and biked
    8hrs of sleep

  19. jtrenado May 10, 2013 at 6:34 pm #

    B. 6oz pork chop with fajita mix veggies, guacamole
    L. 12oz porterhouse, steamed baby carrots & broccoli
    D. 1/4 rotisserie chicken,(white meat) guacamole and 3 ants on a log
    WOD 3:??

  20. juliefrieders May 10, 2013 at 6:37 pm #

    B: 2 eggs, 2 chicken sausage, Kale/cucumber/spinach/strawberry/carrot/blueberry juice (myself)
    S: Almonds
    L: Chicken, brussel sprouts, apple
    D: GF beef burger, 1/2 sweet potato, mushrooms

    WOD: No
    Sleep: 7 hours

  21. johnscarpino01 May 10, 2013 at 7:00 pm #

    B: 3 eggs, 6 oz chicken breast, 1/2 avocado
    L: bowl chili, 5 oz chicken breast, large garden salad, 1/4 avocado
    Post wod: 2 scoops insupro, 1 scoop blonyx
    Snack: handful almonds

    Wod: yes
    Sleep: 6 hours

  22. chadpcw May 10, 2013 at 9:17 pm #

    B – 4 eggs, giardiara, 2 sausage links, mushrooms, peppers
    S – carrots, almonds
    L – 2 cans tuna, salsa verde, tomatos, avacado
    S – carrots, cherry tomatos
    D – spinach, bacon, honey mustard dressing (paleo), tomatos
    WOD yes
    sleep 7 hours

  23. Mallory Larson May 10, 2013 at 9:32 pm #

    B- Hazelnut iced coffee, grapes

    L- Chx salad

    S- Orange, almonds with berries

    D- 1 rib (herb seasoning), green beans, killcliff

    S- Almonds

    WOD- Yes

    Sleep- 8 hrs.

    • recklesscrossfitpaleochallenge May 23, 2013 at 2:49 pm #

      you have to eat more protein. you’re starving yourself and going to mess up your metabolism.

      hazelnut flavoring? paleo?

      9 pts?(already capped out on wod pts. for the week)

  24. tonyrcf May 10, 2013 at 10:39 pm #

    B- 2eggs, avovado
    L- banana, turkey meat
    S- turkey hot dog
    D- 2 (1/3#) burgers, bacon, sweet potato
    Sleep- 6hrs
    Wod- 630

  25. tsulita May 10, 2013 at 10:46 pm #

    B – 4 Eggs Scrambled. 1c Broccoli.
    S – 1/4c Pistachios.
    L – 8oz Beef. 4 Strips Bacon. 1c Spinach. Tomato. Onion. Jalapeños.
    S – Banana
    D – 10oz Steak. 1.5c Mixed Veggies. Avocado. 1c Full Fat Coconut Milk. 1/4c Pineapple. 1/4c Cherries
    S – Bell Peppers

    WOD – Yes. 11:38. 12 HSPU Rx. 33 HSPU Abmat.
    Post WOD Protein – Yes
    Sleep – 8

  26. Jack Shannon May 10, 2013 at 10:47 pm #

    B- 3 eggs 4 pcs ham banana and strawberries
    S- almonds
    L- Paleo Chili
    S- almonds
    D- Paleo Chili

    wod- 10:39 Rx
    post wod protein

    sleep 7 hours

  27. Hope Marie May 10, 2013 at 10:51 pm #

    B- 3 eggs 1 cup broccoli
    S- coconut morning glory muffin
    L- 1 chicken breast, 1 cup broccoli, sm apple
    S- banana
    D- 8 oz steak, 1/2 sweet potato, mix of peppers, zucchini, and yellow carrots
    1 cup full fat coconut milk, 1/4 cup pineapple & 1/4 cherry smoothie
    Sleep 7.5
    WOD yes

  28. sarah May 10, 2013 at 11:10 pm #

    B 3 eggs w/ diced ham & 10 strawberries

    L Spaghetti Squash (yum)

    D Beef patty & lettuce & tomato & pickle

    WOD Noon class

    SLEEP 7.5 hours

  29. Joel Merrill May 10, 2013 at 11:12 pm #

    B- strawberries and carrots
    L- 2 Italian sausage, 2 GrassFed hot dogs, strawberries, carrots, and sunbutter
    D- 2 bowls of spaghetti squash (tomato sauce with beef)
    S- almonds

    Sleep- 8.5 hours
    WOD- Yes. Benchmark @8:55
    Protein Shake after WOD

  30. Andrew Nickel May 11, 2013 at 12:56 am #

    B: uncured bacon, three pieces of celery with almond butter
    S: raw almonds
    L: more celery with almond butter, handful of shelled sun flower seeds,
    S: Lara bar
    D: other half of medium chicken

    Wod: noon class
    Sleep: 7+

  31. bigkunzy May 11, 2013 at 1:12 am #

    B- 2 hard boiled eggs
    s- beef jerky
    l- chicken breast
    s- beef jerky
    d- aracherra
    Wod – 295# bear
    Sleep 5 hours

  32. Amanda G. May 11, 2013 at 1:14 am #

    B: 2 egg/sausage muffins
    S: raw veggies: cherry tomatoes, mushrooms, cucumber and olives
    L: 6oz chicken, watermelon, mushrooms
    S: paleo granola with coconut milk
    D: beef jerky, almond butter, raisins

    no WOD
    sleep 7 hours

  33. kelly61880 May 11, 2013 at 1:49 am #

    B – Spinich and spring mix smoothie w/ 1/2 c mixed berries, hard boiled egg.
    S – chicken breast, cucumber, almonds
    L – steak with bell peppers, onions, zucchini and squash
    S – chicken with sliced bell peppers
    D – paleo taco lettuce wraps with cauliflower rice\

    WOD – Yes
    Sleep 8 hours

  34. mikestewart4 May 11, 2013 at 2:21 am #

    B. Fast
    S. Jerky
    L. Paleo stir fry
    S. Jerky and avocado
    D. Bacon wrapped shrimp, cauliflower mashed potatoes and avocado

    WOD no
    Sleep 9

  35. Rey May 11, 2013 at 2:51 am #

    B-pork chop
    S- nuts
    L-salad with mushroom, tomato, onion, one pork chop
    S- nuts, strawberry/pineapple/blueberry/raspberry/blackberry spinach smoothie
    D- flank steak, spinach, mushrooms
    NO WOD
    Sleep- 7 hours

  36. Kristie May 11, 2013 at 2:57 am #

    B- 1 egg, celery, almond butter
    S- Sunflower Seeds, Clementine
    L-pickle, can of tuna, 1 avocado, 1 egg, an apple, almond butter, 6 pieces of romaine lettuce
    S-nuts (pecans), pickle
    D- flank steak, 2 sweet potatoes, avocado slices, banana
    WOD- 10:44- rx pull ups, handstand holds
    Sleep- 7 hours

  37. tony bert May 11, 2013 at 3:18 am #

    B- 2 eggs, peco
    S- almonds
    L- chicken breast, guac
    D- pork chop, chicken breast, guac, 3 strawberries
    S- apple with sun butter

    Wod hit 215 on bear complex the 6:30 rx on wod.
    Sleep 9 hours

  38. lskowron2002 May 11, 2013 at 3:25 am #

    B eggs and bacon with blackberries and coffee
    L chicken and a salad
    D egg salad with bacon
    S apple with almond butter

    WOD 10:05
    Sleep 8 hours

  39. rgrady10 May 11, 2013 at 4:17 am #

    B- chicken breast and bannana
    L- chicken breast, fruit salad, avacado
    S- shake
    S- fruit
    D- pork avacado fruit
    WOD- 7:30
    Sleep- 7

  40. Sharon May 11, 2013 at 1:18 pm #

    Sharon on May 11, 2013 at 1:17 pm
    B-egg 1 bacon 1


    L-salad 1ckn sausage strawberries 3

    S-olives 8

    D-spinach salad walnut ckn
    Coffee 5 cups water 30 oz

    WOD-5 mile walk



  41. jeffreycole786 May 11, 2013 at 1:23 pm #

    B-coffee and coconut milk
    L-two chicken breasts
    Dinner-steak wrapped in bacon, 1 avocado
    S-1 cup blue berries
    WOD-yes 8:21

    Sleep-10.5 hours

  42. Justine May 11, 2013 at 10:40 pm #

    B: chicken
    L: leftover chicken, nuts
    S: apple
    D: jumbo shrimp, bacon wrapped shrimp
    WOD: 118# Bear complex, 9:34
    Sleep 7hrs.

  43. Samantha Smith May 12, 2013 at 3:42 am #

    B banana, nuts
    S almonds
    L chicken, cucumber, 1/2 avocado
    S shake before WOD
    WOD benchmark 100# 8:53
    D 2 hamburger patties

  44. rickmason2013 May 12, 2013 at 11:58 am #

    B 2 eggs pico avocado
    S pistachios
    L ground beef w/ artichoke and lettuce
    S apple with almond butter
    D steak avocado mushrooms

    Wod + 8hrs

  45. Mike S May 13, 2013 at 2:29 am #

    s-jerky and avocado
    l- burgers with avocado and green pepper
    s- avocado
    d- shrimp with califlower mashed and avocado

    wod- no soccer
    sleep- 8.5

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