168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

July 24, 2009



For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

So you are a busy person and you find yourself away from the kitchen and your refrigerator that is well stocked with all the zone/paleo food that you fuel yourself with. (You have realized that Nutrition is worth the effort and ultimately accounts for most of what we do-Right?) With a little creativity and investigation you can avoid dietary dilemma. Here are 2 scenarios from my week that required improvisation.

1. Lilyanna and I needed to run errands and get the car inspected. It was bringing us past lunch, which we though we’d be home for, and we ate an early breakfast. Neither of us do well with grains/gluten so it’s not easy to find something convenient. But The Subway in Deer Crossing came to the rescue! All you have to do is ask them to make any of the sandwiches into a salad. We got Sweet Onion Teryaki with an oil based dressing and it was a balanced, delicious, wallet friendly lunch. (Mine had more veggies than Lilyanna’s)

Ok-bottom of the barrel- I did training’s from 4-6 and had a 7 o’clock training in Dennis. I didn’t have food to bring with me and didn’t have time to go home-especially since I needed gas for the car if I planned on getting there. Initially I thought that I was going to have to settle for a protein bar. I don’t like them because they are filled with sugar most of the time and have all kinds of funky ingredients. With a little more searching and even asking the attendant if they had any fruit-I ended up finding 6oz of sliced turkey breast with a valid expiration date, an apple, and some almonds. Trow in a water and you aren’t doing too shabby for yourself considering that you went to the mobil.

So there it is-just a couple of ideas that may aid you along the way even if you are a busy person.

Admittedly you only have 2 choices if you are going to the fair. I looked and there aren’t any healthy choices at the fair. You can either-1. Eat until you are full before going. Or- 2. Go-Nuts the fair only comes once a year! (The kids stayed gluten free with chilli-cheese fries and Del’s Lemonade)

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  1. sarah lee Reply

    So, I personally think Oscar Myer Meat is the most disgusting thing around, but it is better than a Fried Snickers. ( I almost ate 3 at the fair!)
    The salad is a great idea especially since our friend/member Greg owns the Subway in Deer Crossing!
    Another tip for all of you looking at food quality, Lara Bars (Trader Joes sells them the cheapest) are a great snack. They are Paleo. They dont contain protein ( just fruit and nuts) but combined with a hard boiled egg (or a package of Oscar Myer Meat) it is a great well balanced snack on the go. I have the ingredients to make them. I will let you know if they turn out well!

  2. Richard Reply

    Good advise once again guys! I am personally hooked on TJ’s turkey and buffalo jerky. They are about $5 per package. And each package lasts me about 1.5 days. I load up every week, and take them on the road with me

  3. sarah lee Reply

    Rich, We have had the Jerky. We prefer the Organic Gluten Free Kind. The Kids even love it. (It gets expensive when an eight year old eats the whole bag in one sitting.)

  4. Nettie Reply

    Sent this note to Patrick after I got home – thought you’d appreciate it.

    Oh my God, Patrick!!! I just got home after completing the filthy 50 (not sure if that’s the name) – having trouble typing… trouble walking in from the car… and feeling a bit like I’m going to vomit. In keeping with the theme, I did it in 50 min. I previously scheduled a massage for tomorrow – think I’m gonna be glad I did 🙂
    So glad you introduced me to crossfit. Even in the state I’m in now.
    Love you!

  5. sarah lee Reply

    Nettie. You did such and awesome Job. You are a healthy strong woman, and we are honored to have you a part of out C3 family. Keep up the good work! Patrick is lucky to have such a cool aunt!

  6. Nicole Reply

    Great effort put forth by all! This WOD takes a lot of mental strength as well as physical. I didn’t get to see everyone go through, but I was right there suffering with ya. Happy Recovery:)

  7. sarah lee Reply

    Congrats Jeanette on your 8:56 2K Row. That was amazing!!!

  8. Littles Reply

    I miss crossfit.

  9. sarah lee Reply

    We miss you Liz.

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