Tracy T. (far left and all smile) and friends after their race on Sunday.
Tracy, a triathlete that did the unheard of…   started CrossFit during race season, sent me this email Sunday after the race:
I love Crossfit! I felt so strong during the race this morning! I was doing an 8:30 pace then a 9:15 pace then back to 8:30 pace! Used to do a 10 minute pace! I am so freakin happy!!!! I think you can tell by the picture I attached!!!! I even ran back and got some of the girls that were finishing up and ran back with them more then the 6.2 and ran 7 miles total and still had fuel in the tank!!! !!!! I had to share this with you! 
Hope you are well!"
  • Front Squats:  5 sets of max reps (GOAL: 185lbs-m/115lbs-f)
  • 3 – 3 – 3 – 3 push press
5 rounds for time…
  • 7 kettlebell swings (24kg/16kg) 
  • 5  "L" pull ups
**Don’t let the video confuse you.  Our standard swing is the russian swing.  The standard is above eye level. 
The Crossfit Nutrition Certification with Robb Wolf will be at CrossFit Cherry Point December 6, 2008.
Go to to register.
Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts including cooking demonstrations, how to shop, eating on the road and more. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!

Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.

0 thoughts on “Posted: 9/2/2008

  1. Tracy says:

    Thanks guys! I am excited but I think you can tell!! Maura, I have a tri belt to hold your number and a chip timing anklet you can borrow for your race that you are going to ROCK this weekend! Let me know and I can leave it at Crossfit for you!!

  2. Maura says:

    Haha don't worry I have my hockey game on Sunday, I can get all my aggression out checking the guys then.

    Tracy, I think I actually have that stuff. The friend who I'm doing it with has all the extra stuff, but thanks! I might hit you up with some transition questions once I actually practice it. I hope it doesn't get canceled from Hannah. Thanks!