Tuesday 110111

21-15-9 reps of:
Deadlift 225#, 155#
Overhead squat 135#, 95#

Post time to comments.

Jared, pushing through post surgery!

First opportunity for BLOODWORK:  This coming Sunday from 8am to 10am.  We will have a sign-up sheet at the gym and time slots will be every 10 minutes. Please make sure to sign up in advance.  Make sure you've fasted for 8 hours and bring your money for the challenge.  We will be posting an additional time slot for next week am (Wednesday or Thursday at 6am, we are confirming the dates and it will be posted ASAP).  You may submit your own bloodwork for the challenge if it has been taken in the last four weeks.  We need: Glucose, trigyerides, HDL and LDL 

The kitchen sink

 All right peeps, we are about to dive with both feet into this nutrition challenge.  For us to succeed, we are going to have to be prepared.  We have put a list of items that will help you keep on the right path. 

  • Measuring cups: 1/4 to 1 Cup for those tasty veggies
  • Measuring spoons: for the yummy fats
  • Scales: you can get a $5 travel scale at Bed, Bath and beyond.  Also, if you are going all the way you can get a digital scale that tariff’s so you can use a bowl and it will subtract the weight of the bowl. 
  • Blender: for those morning smoothies
  • Crock pot: for those yummy one-pot meals
  • Food processor: prep work done in seconds!!!
  • Coffee maker: need we say more?  Oh yeah, try to keep it black coffee, I know this will be hard. 
  • Food saver: what’s life without leftovers??  I know they are boring, but they will save you when you are in a hurry and you don't have time to start a meal from scratch. 
  • Containers: probably the easiest way to keep up the good work is to make a lot of a meal and eat it over a week’s time.  You can find plastic containers that come in a variety pack with different sizes. 
  • Pressure cooker: steamed veggies in 3 minutes!!!  Slightly intimidating at first, but amazing!
  • Log book: to quote The Matt Chan, "Write down what you put in yo mouth!"  Include food, water, sleep, fish oil, excercise and WOD's. 

    You do not need all of these items to succeed.  We just wanted to give you an idea of what we use on a daily basis.  Another way to stay on tract is to make a large meal that you can enjoy over the week.  Take one day and make it you cooking day.  Make two or three meals that have multiple servings. You can do this, we can do this.  We will just need to throw everything at it, including the kitchen sink.  

Prep day at the Chan house Part 1, The CrossFit Journal
Download as Quicktime.
Download as Windows Media.  


  1. kiley :

    i wont be in town until thursday, can i go ahead and put my name on the sunday bloodwork sheet?

  2. Sarah Lev :

    Would it be ok if I got my pictures and such sometime this week and then do the bloodwork next week?? Would love to get that business out of the way!

  3. What time Kiley 10 minute intervals
    Sarah – I’ll post a day for this week tonight

  4. James :

    That’s a sweet apron, Matt. Can I get that on the Rogue website also?

  5. Slaughter :

    haha cool video. PREP4LIFE.
    Will be out of town on Sunday – another time early in the week?

  6. Matt :

    Yep, that’s our gig at home when we have time. It works and makes the rest of the week much easier to eat well.
    3:46rx’d. Not going to lie – this one hurt too.

  7. Dawn Miracle :

    I would love to get picures and measurements done this week too. I will be out of town on Sunday and early next week. Thanks for making a day this week! I will try to sign up right away.

  8. kiley :

    Just throw me on there…..earlier if possible.

  9. Kiley you’re on for 8:30 am

  10. kiley :

    thanks Cherie!!!!

  11. 7:20 RX unbroken which was a super challenge. Thanks for the push Matty.

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