Sunday, 16 Jan, 2011
Posted by Mandee on January 15th, 2011
17 responses
Free Class Workout:
Tag-team: P1 performs as many push-ups as possible while P2 rows 250 meters.
Continue to switch at every 250 meters for 15 minutes.
Post total number of push-ups to comments.
Benchmarks Class:
"Jackie" For time:
Row 1000 meters
45 pound thruster,50 reps
30 pull-ups
Post time to comments.
A special thanks goes out to Robert Simmons for an awesome cooking workshop yesterday!
"Louie Simmons on the Conjugate System: Part 5", CrossFit Journalpreview video [wmv] [mov]
"Phys Ed: Does Exercising Make You Drink More Alcohol?" by Gretchen Reynolds, The New York Times.
17 responses to "Sunday, 16 Jan, 2011"
January 16, 2011 at 9:40 am
January 16, 2011 at 10:53 am
January 15, 2011 at 2:09 pm
1500m row, 50 thrusters, 30 pullups: 11:46. I guess my Jackie would have been a couple minutes faster.
January 15, 2011 at 2:50 pm
If you are performing a short duration high intensity exercise, Creatine supplementation is beneficial.
Lets say the WOD is Front Squats 3-3-3-3-3. High intensity, short duration, full recovery between efforts. Creatine supplementation may very well make the difference between a 3rd rep miss and a PR.
If the WOD is Fran, maybe an unbroken first round of Thruster instead of stopping to breath half way through. Beyond that first round, your body shifts to using the glycolytic and oxidative metabolic pathways for fuel. Creatine doesn't effect these types of metabolism.
If your a GloboGym bench press and curls junkie... creatine will make a noticeable difference. For a CrossFitter... not so much. What we do tends to hit multiple metabolic pathways. Having said that, I use it. Off and on, sometimes. When I'm consistent, it seems beneficial.
The down side is cramps. I've not had this problem, YMMV. The benefit of the Roundtable article is as a handy reference when your childs know-it-all football coach wants to blather on about how it "kills the liver" or "causes kidney stones". You have ASCM Ivory Tower literature to reference when you call them out on their silly bullshit.
January 15, 2011 at 2:53 pm
January 15, 2011 at 10:13 pm
Check out that stach.
January 16, 2011 at 4:38 am
5 rounds for time:
3 Power Snatch, 75% Bodyweight
5 HSPU
7 Box Jumps, 24"
9:12
115# Power snatch and jump over on of those stacked plastic aerobic step up contraptions (20")
I hate sinus infections...
January 16, 2011 at 4:39 am
January 16, 2011 at 5:35 am
loved the cooking class yesterday! big thanks to Robert for cooking a non-egg breakfast dish :)
One idea that would help: maybe have a sheet typed up with the meals that are being cooked w/ instructions, ingredients, etc. That way we can have something to follow along with.
Thanks again to Russell and Robert. I bought some jicama and celery root yesterday...we will see how a jicama/deer mash is!
January 16, 2011 at 10:55 am
January 16, 2011 at 11:45 am
I'm with Scott, forearms were on fire, quads too.
Thanks for the workshop yesterday, it was great. Looking forward to putting all the recipes to use at some point soon. I'll echo Emily's comments, a sheet like that would be really helpful and informative.
January 16, 2011 at 11:51 am
January 16, 2011 at 1:16 pm
January 16, 2011 at 1:37 pm
January 16, 2011 at 1:39 pm
January 16, 2011 at 2:41 pm
total PushUps- 300
Robert: that stache is making Ryan nervous...You might out stache him...
January 17, 2011 at 1:04 am
sigmanu underscore 200 at yahoo dot com
I checked and I've got everything sorted out for oz's except for the fats.