My Mouth. It talks smack that it can’t back up. I was very nervous at work on Friday about the throwdown. I mentioned it to some coworkers… and lo and behold, I promised a strut around the office with my throwdown shirt and gold booty shorts should I survive and my co-workers make a visit. (I work at a college as the associate VP for curriculum and Instructional technology… booty shorts are not dress code.) My co-workers did come to cheer the event. And they were present to cheer my strut in gold booty shorts and and a throwdown shirt so tight… it even makes my girls seem, well, seem like hello. As far as the throwdown is concerned….
My Throwdown Experience at Albany Crossfit as told through music and a bit of storytelling at my 5:30am spin class this morning.
Trouble- Ray LaMontagne (Setting the stage… warm up)
The Imperial March- Music from the Star Wars Saga (How I felt when I saw the bars lined up at 7am…warm up)
Intro- The XX (Get in the mind space of what is about to happen. Slowly adding resistance onto a climb. 75% heart rate goal.)
Another Heart Calls- The All American Rejects (Progressive climb, adding resistance and speed on the minute markers. 75%-82% heart rate goal.)
Jump Around- House of Pain (Jumps… in tribute to the box jumps in WOD 1. My class knew most of the lyrics. Frightening and funny. Heart Rate up to 80%)
Blackout- Breathe Carolina (Circuit. 15 seconds at seated flat, surge, seated climb, surge, standing climb, surge, sprint, repeat. Heart rate up to 82%)
Don’t Stand So Close to Me- The Police (Active recovery flat with over under drills. 100/100+ cadence markers. 75% heart rate peak. This song is to honor the boys who felt that it was not important to shower before a 4-6 WOD event.)
Fighter- Christina Aguilera (Circuit… see above. The next two songs honor WOD 2)
Love and Memories- O.A.R (Resistance building sprints. Peek heart rate goal 85%)
Sexy and I know It- LMFAO (Active recovery flat with over under drills. 100/100+ cadence markers. 75% heart rate peak. This song is to honor the fantastic eye candy of the day. And I’m not talking about J in his hot pink sweatshirt. )
Welcome to the Jungle- Guns and Roses (Circuit… see above. The next two songs honor WOD 3…the continental cleans… get it AXIL ROSE???? And the 6 min. row.)
Lose Yourself-Eminem (Another Heart Calls- The All American Rejects (Progressive climb, adding resistance and speed on the minute markers. 82% heart rate goal.)
Like a Prayer- Madona (Active recovery flat with over under drills. 100/100+ cadence markers. 75% heart rate peak. This song is to honor the need for divine intervention… )
I Alone- Live (Heavy Climb with surges, 80-85% heart rate range. Honoring WOD 4 and the deadlift.)
Last Resort- Papa Roach (Progressive climb, adding resistance and speed on the minute markers. 82-85% heart rate goal, race pace to honor squats or pistols.)
Numb/Encore- Mash Up Jay-Z and Linkin Park (Pace line sprints. To honor single and double unders, with or without wetting yourself.)
Tough Lover- Etta James (Recovery. Heart rate goal 70% on a flat.)
Show me the Money- Petey Pablo (Pace line sprints. To honor the elite 8, and their final showdown.)
Stand by Me- Ben E. King (Recovery. In honor of the volunteers, judges and coaches. 65 % heart rate on a flat.)
Joy to the World- Three Dog Night (Recovery. In honor of the athletes. 50 % heart rate on a flat, and stretches.)
Food and Activity Catch up…
Friday cont.
Dinner- Butternut squash, chicken and pesto bake. Tequilla Chicken wings from Bombers. Bad call. Bad call.
Saturday- (Competition Day…)
Throughout the day… Against the grain “bagel” with sun nut butter, coffee, mixed berries, 3 small raw bars from the co-op(nuts and dried berries), apple, scrambled eggs with arugula and bell peppers.
Dinner- Chicken salad from Chipotle. They were out of guacamole. Booooooo.
CHEAT DESSERT… Slice of cheesecake from Cheesecake Machismo. First real cheat since August. Heaven.
Sunday-
Breakfast- slice of paleo pumpkin bread and coffee.
Lunch- Scrambled eggs with arugula, butternut squash, cranberries and walnuts.
Snack- Apple with homemade coconut pecan butter. Crack. Simply Crack.
Dinner- Homemade sauce and paleo meatballs with spaghetti squash. Salad. Red wine. Tortilla chips. Enough Said.
Monday-
Breakfast- Coffee, Raisins, sliced turkey, paleo crunch.
Lunch- Chicken and butternut squash, mixed berries, sweet potato brownie from Paleo OMG.
Dinner…. TBD..
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