Wednesday, 29 Jun, 2011
Posted by Mandee on June 28th, 2011
23 responses
Warm-up: Group med-ball toss followed by 10 minutes of Muscle-up practice Workout: For time: Run 800 meters 30 Muscle-ups Run 800 meters Cool-down: Group discussion on the paleo/zone diet http://www.youtube.com/watch?v=K1lSehZI-NA&feature=youtu.be "Cooking With Nick Massie: Calabacitas", CrossFit Journal preview video [wmv] [mov]
23 responses to "Wednesday, 29 Jun, 2011"
Dennis says:
June 28, 2011 at 1:59 pm
Wow a few things to say today. Excellent post on why to and why you CrossFit yesterday Jake
Josh contests, you make that look easier than my 5k runs. Really very impressive.
Tye nice legs :)
Well I was hoping to hit Gold Medal CrossFit today right outside of Boston, but our meetings went until 7. I will give it another try tomorrow to report back to you all. Train Hard, Train Smart, Train to Survive! OkieDB out
Josh contests, you make that look easier than my 5k runs. Really very impressive.
Tye nice legs :)
Well I was hoping to hit Gold Medal CrossFit today right outside of Boston, but our meetings went until 7. I will give it another try tomorrow to report back to you all. Train Hard, Train Smart, Train to Survive! OkieDB out
Dennis says:
June 28, 2011 at 2:01 pm
Josh that was meant to be congratulations. Dang iPad auto spell. Great job again.
Kerri says:
June 28, 2011 at 3:38 pm
Tasha,
Jake called Filthy 50 for an idea of a Rest Day/Open Gym WOD, and there it pops up on mainsite.... Since you like it so much (or was it FGB that stole your affection?), I guess we know where you will be on Sunday, right?? :)
Jake called Filthy 50 for an idea of a Rest Day/Open Gym WOD, and there it pops up on mainsite.... Since you like it so much (or was it FGB that stole your affection?), I guess we know where you will be on Sunday, right?? :)
Jake says:
June 28, 2011 at 11:30 pm
Hey guys,
Just a reminder that there will be no GO HEAVY class today since Tracey is out of town.
Thanks!
Jake
Just a reminder that there will be no GO HEAVY class today since Tracey is out of town.
Thanks!
Jake
Tasha W says:
June 29, 2011 at 12:20 am
Game ON! I'm there! I just like it cause I can do most of that stuff Rx'd (albeit, the DU's will be slow). The only thing that may get me will be the back extensions and probably wall balls (I am pretty sure I will not be able to do 14# for 50 wall balls.) But, let's do it!!
And for open gym at 4:30 tomorrow, we really should do something fun. I still vote FGB....
And for open gym at 4:30 tomorrow, we really should do something fun. I still vote FGB....
asp says:
June 29, 2011 at 12:31 am
18:41
Scaled to 15 MUs. Splits (2:55/12:54/2:50)
The negative - I used to be able to do 30 MUs, oh well, I get them back soon. The positive + went negative on 800m splits :)
Scaled to 15 MUs. Splits (2:55/12:54/2:50)
The negative - I used to be able to do 30 MUs, oh well, I get them back soon. The positive + went negative on 800m splits :)
David McMillion says:
June 29, 2011 at 1:00 am
Realized after shower that I forgot to increase pullups to 60, D N F. Boo. I'll do some hill climbs on Bankhead this PM to make-up for it.
Tasha W says:
June 29, 2011 at 1:50 am
David, I forgot to send you my email for the info you so graciously offered me the other day! [email protected]
Thanks!!
Thanks!!
David McMillion says:
June 29, 2011 at 3:12 am
Ben Jarrell says:
June 29, 2011 at 4:53 am
So for the past few weeks my weight has been holding pretty steady at 170. Monday I was at 172. Yesterday I got on the scale and I was at 176. This morning I checked the scale again and I'm at 180.
I fell of the diet wagon pretty hard last weekend, but how the hell did I gain 10lbs in two days? I don't feel like I've gained weight, but I seriously doubt I packed on that much muscle in a few days. I know I probably shouldn't be watching the scale, but I don't have any way of measuring body-fat at home on a consistent basis.
My first instinct is to try to dial-in my diet, except I'm leaving for vacation tomorrow so that will probably be kind of hard. This has annoyed me.
I fell of the diet wagon pretty hard last weekend, but how the hell did I gain 10lbs in two days? I don't feel like I've gained weight, but I seriously doubt I packed on that much muscle in a few days. I know I probably shouldn't be watching the scale, but I don't have any way of measuring body-fat at home on a consistent basis.
My first instinct is to try to dial-in my diet, except I'm leaving for vacation tomorrow so that will probably be kind of hard. This has annoyed me.
DaveC says:
June 29, 2011 at 4:53 am
Well, with no Go Heavy and having done 6 workouts in the last 5 days, I'm pulling forward tomorrow's rest day to today then hitting run-snatch-run on Thursday. But in the spirit of the cool down, insofar as a diet/nutrition plan allows bacon, onion, and jalapenos to be added to any recipe, I'm all for it. And I can say that for me, zoning along with restriction of junk carbs/starchy stuff is optimal by a noticable degree. But it must be broken up at least once every two weeks by something with lots of chocolate (for that, exclusion of the bacon, onions, and jalapenos is not only allowed, but encouraged). The article Jake linked yesterday from the Crossfit Journal is a pretty worthwhile read.
DaveC says:
June 29, 2011 at 5:01 am
Assuming it's not something that requires a laxative, it basically has to be fluid, I'd think. I'm prone to jumping 5+ pounds over a couple days when I get away from the good carbs. Many bad carbs promote inflammation, which is fluid retention, and water is heavy. Try being very careful about your carb choices and most of that will go away quickly, I'd bet in a matter of a day or two. I think your instincts are correct.
Robert S. says:
June 29, 2011 at 5:41 am
Ben,
the best thing you can do with that scale is put a big red ribbon on it and give it to someone you really dislike for a gift.
Dave hit the nail on the head with his explaination of what's probably going on. I had a crap diet all weekend myself and gained 10-12lbs, dropped 6 of it in one day. It happens, especially if you go off the rails with your diet for a couple of days. Measure your diet success with how you look in the mirror, how you feel, and how you do in the gym. If you can't weigh and measure then make sure you're sticking to quality foods and you'll be good to go.
the best thing you can do with that scale is put a big red ribbon on it and give it to someone you really dislike for a gift.
Dave hit the nail on the head with his explaination of what's probably going on. I had a crap diet all weekend myself and gained 10-12lbs, dropped 6 of it in one day. It happens, especially if you go off the rails with your diet for a couple of days. Measure your diet success with how you look in the mirror, how you feel, and how you do in the gym. If you can't weigh and measure then make sure you're sticking to quality foods and you'll be good to go.
DaveC says:
June 29, 2011 at 6:01 am
This is the CFJ article I was referring to. I might have misremembered that it was linked here on this site because I couldn't find it ...
http://library.crossfit.com/premium/pdf/CFJ_Berardi_Interview.pdf?e=1309373928&h=cb81b84a06963a39041fd84088f3b489
http://library.crossfit.com/premium/pdf/CFJ_Berardi_Interview.pdf?e=1309373928&h=cb81b84a06963a39041fd84088f3b489
Ron Wood says:
June 29, 2011 at 6:09 am
20:17 scaled to 25 MUs - couldn't get the last 5 but did 10 more than planned.
Jake Naumcheff says:
June 29, 2011 at 6:58 am
7 Rounds for time:
3 Touch n Go Clean and Jerks
3 Rounds of:
3 burpees
5 Box Jumps 24"
Rest 7 Minutes between Rounds.
Rounds 1-5 used 185# for Clean and Jerks
195# for round 6
205# for round 7
Splits:
:47/:47/:48/:44/:44/:46/:47
3 Touch n Go Clean and Jerks
3 Rounds of:
3 burpees
5 Box Jumps 24"
Rest 7 Minutes between Rounds.
Rounds 1-5 used 185# for Clean and Jerks
195# for round 6
205# for round 7
Splits:
:47/:47/:48/:44/:44/:46/:47
Courtney Meyers says:
June 29, 2011 at 8:22 am
Carson, if you come to 0600 tomorrow will you bring those books for me to borrow? :)
Lesha says:
June 29, 2011 at 9:56 am
17:29 scaled. I love to run. I love to run. I love to run...
Josh McGuire says:
June 29, 2011 at 11:06 am
17:08
15 MU yay
15 MU yay
Josh Kennedy says:
June 29, 2011 at 11:50 am
Came in to the 4:30 class to work some muscle-up drills, let's just say I substituted the rower for the runs.
Kerri says:
June 29, 2011 at 1:09 pm
16:53-scaled. 3rd time's a charm right? That's when the gift of running kicks in I hope!
Cole Cubelic says:
June 29, 2011 at 3:12 pm
16:32 scaled
James Stranahan says:
June 29, 2011 at 3:25 pm
20:00 scaled