CrossFit TNT

Wanna get pumped up to be a better Athlete????

The New Year is almost here, with new goals on everyone's list and the Sectionals qualifier coming in February! How do you get pumped up to go full force in your work outs? 

Dan Thacker from CF VP put up these videos from the main sites up on his website, so I asked him if I can copy him and post them on my site as well. I was at the CF Games to see it for myself and nothing can compare to being their live. Every time I watch these videos, I get goose bumps about how training mode is right around the corner and how I want to be the best athlete I can be. I hope that when you watch them, you will feel the same way. If you watch, you will see some clips of athletes you might know from CF VP and me. 

  

Hill Run From "Again Faster" from daniel thacker on Vimeo.

Affiliate Team Highlights from "CrossFit" from daniel thacker on Vimeo.

Stadium WOD from "Again Faster" from daniel thacker on Vimeo.

Sectionals Information.....

Just go to the tab at the top of this page that says, " Midwestern sectionals"  and TNT will be updating information as it comes to us! Good Luck for all that are going to register and compete. We are thrilled to be hosting this huge event and to have you as our guests!

For updates on tracking Paul Cegon,  he will now be listed in the Sectionals tab. 

Day 30-31 Paul Cegon

 WOD

 

Sat Rehab!  Jeff really put one on us today! 

3 Rounds for time of:

30 Wall Ball @ 20#

30 Power Cleans @ 155#

 

Time : 18:46 (This SUCKED!!!!!)  My feet were sore, My Back was sore, my form sucked I was cussing Jeff!

 

After WOD:

Protein Shake (20g)

 

Breakfast:

6 egg whites scrambled

Apple

Almonds

 

Lunch:

4 oz grilled chicken with green peppers and onions

Cheese

Salad Greens

 

Snack:

Zone Bar (Convienence, I was Christmas Shopping)

 

Dinner:

5 oz baked chicken breast

salad greens, broccoli, cucumber, celery.

Red wine vinaigrette

Almonds

 

Snack;

Beef jerky

Walnuts

blueberries

 

 

Day 31

Breakfast:

3 eggs, turkey sausage and peppers (omelet)

Apple

Almond Butter

 

Warm up:

2 rounds of

10 OHS (pvc)

10 GHD

10 Strict Pull ups (25#)

10 Ring Dips (25#)

10 HSPU

 

WOD:

3 Rounds/Time

 

30 Rope Pull ups

21 Ring Dips

50 Air Squat

 

9:32

 

Snack

Protein Shake (20g)

 

Lunch:

5 oz tuna

1 slice whole grain bread

mayo, mustard, pickle, onion

apple

cashews

 

Snack:

(zone bar again....  I was shopping again)

 

Dinner

Chicken fajitas

(1/2 whole grain pita as tortilla)

Broccoli

 

Snack

Protein Shake

 

Ok, It's been about a month on this Zone diet and I feel full and I am getting stronger, but the measuring is getting to be a PITA!  I have been reviewing the Paleo diet and it seems to be WAY easier to manage (besides the limitations of the types of food you are allowed to eat). No GRAINS, DAIRY or starchy veggies.  Pretty much only allowed lean meat, poultry, fish and pork, non-starchy veggies, nuts and berries.  Not too sure if I could do that. All-in-all, I am not sure if I wasn't better off doing things the way I was before I began this.  (it certainly was less work).  I am going to take the next couple of days to review where I am in my training, how I feel and if I should adjust my diet again.  I will continue this blog after the Christmas break.

 

 

I want to thank a few people for sounding off over the last month, Rochelle for providing me with dietary advice, vitamins and pre workout supplements, Dan @ CF Valley park for giving me some very helpful hints and pointing out that I may not be getting enough protein, and Rich Hill, April and Ron Allen for recipe advice.

 

 

Day 29- Paul Cegon

Today was a rest day for me, so I just did some stretching.

For breakfast I ate:
2 eggs
1 apple
1tbs almond butter

Lunch:
3 oz deli chicken
1/2 whole grain pita
12 almonds

Dinner:
4 oz spinach stuffed chicken breast with diced tomatoes, mushrooms and  
red, yellow and green peppers.
Salad with red wine vinaigrette and almonds.

Snack
Blueberries, strawberries, almonds and cheese

Day 28- Paul Cegon

Warm up:

Row 300

Cfwux2

Burgner warm up

 

WOD

1,1,1,1,1,1,1 Squat Clean

245 (I failed at 265 this time.  I guess no pr today).

 

15-1

Ring dips

 

Breakfast

Had to stop and get a zone bar. I forgot my breakfast on the kitchen counter when I was rushing out of the house.

 

Lunch

Tuna on 1/2 whole grain pita

Salad

Almonds

 

Supper

Running errands ended up eating a think thin bar. (20g protein, )

 

Snack

Apple

Almond butter

Cheese

 

Today's meals were poor choices and a result of a lack of planning. 

The bars are not always the best choice, but faced with a fast food solution or the prospect of skipping a meal I chose the bar.

 

Supplements

Rhodeola pre workout formula

 

Day 26-27, Paul Cegon

Warm up

Row 200

 

Strength

Front Squat

4x5 @ 205

Snatch pull

3x3@155

Jerk

3x2@185

2x2@200

1x2@215

Warm up

CFWU x 3

 

WOD

5x3 back squat @ 325

 

Skill work

HSPU

Pull Ups

 

Breakfast:

4 oz leftover chicken breast

almond butter

apple

 

Lunch:

3 oz chicken fajitas ( just the chicken and veggies no tortilla) salad cashews

 

Dinner:

chili

salad

cashews

 

Snack

Blueberries

Cashews

Cheese

 

Supplements

Rhodeola pre workout formula.

 

 

 

 

 

 Day 27- WOD

 

For time:

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "head to floor for first 21 then head to 10# bumper" and pull-ups are "strict" or non-kipping.

 

Breakfast:

6 egg whites scrambled

1 apple

1 tbs almond butter

 

Lunch

Paleo kit

 

WOD II

 

5 rounds

315# deadlift x 5

10 burpees

 

Dinner

1 C Chili

Salad

Almonds

 

Snack

1 apple

Almond butter

Cheese

 

Supplements

Rhodeola pre workout formula

25- Paul Cegon

Rest Day!  (good thing too, because I am sore!)

 

Breakfast:

Scrambled eggs

1-1/2 apples

1-1/2 tbs almond butter

 

Lunch:

Tuna fish on whole grain bread ( threw away one slice and ate as open faced sandwich) Almonds Apple

 

Dinner:

4 oz of Chicken breast stuffed with spinach and mozzarella cheese.

Salad with 1 tsb of vinaigrette dressing.

Almonds

 

Snack

Cashews

Apple

Cheese

 

Day 24- Paul Cegon

Breakfast:

Egg, turkey sausage and fire roasted pepper omelette.

Apple

Almonds

 

 

Warmup:

CFWU x 3

 

Strength:

3x3 snatch 80% of max

3x3 clean and jerk 80% of max

 

WOD:

 

Complete as many rounds as you can in twenty minutes of:

Row 500 meters

25 Turkish Get-ups with a 60-pound dumbbell

 

( I subbed 53# kb since our DBS only go to 50)

 

Got 2 rounds. The tgu took forever at that weight.

 

Lunch

Egg salad sandwich on 1/2 of a whole grain pita.

Apple

Almond butter

 

Dinner

Herb roasted chicken breast

Salad

Almonds

 

Supplements

Rhodeola pre workout

 

 

Day 23- Paul Cegon

Breakfast:
6 eggs scrambled
Cheese
1-1/2 apple
Almond butter

WOD
CF Total

"Jackie" (with a twist)
After the wod lift your heaviest load overhead. Then convert the load  
to seconds and subtract from your wod time.

Lunch:
4 oz lunch meat
1 slice whole grain bread
Almonds (12)
Cantaloupe (1 Cup)

Snack
Strawberries
Almonds
Cottage cheese

Dinner
2 slices thin crust pepperoni pizza
Salad with cucumber, broccoli, green peppers and olive oil and vinegar  
dressing.

Snack
4 wheat crackers with whatever cheese dip Rochelle had at her party.

Supplements
Multi vitamin
Rhodeola pre workout
(I took 2 rhodeola tabs and I believe that it was too much.)

Day 22- Paul Cegon

Rest Day!  :-)

 

Breakfast

4 egg whites, scrambled

2 oz turkey sausage

1-1/2 apple

1 tbs almond butter

 

Lunch

1/4 bowl chili w/beef and beans

Salad

Almonds

 

Dinner

4 oz Dijon-agave chicken with broccoli and onions.

Arugula salad with roasted peppers, tomatoes and mozzarella.

Red wine vinaigrette and 6 cashews

 

 

 

Snack

1-1/2 apples

1 tbs almond butter

Cheese

 

 

Supplements:

Multi-vitamin