Monday 090720
The Foundation: What You Eat.
As you all know from Foundations, Nutrition is the most important aspect of the athlete development hierarchy. Anyone that introduces “constantly varied, functional movements, performed at a high intensity” will see significant gain in their first few months. However, to really thrive, you have to change your eating habits.
Adopting a Paleo/Zone approach to nutrition is not as hard as it may seem. Get rid of bread, pasta, rice, and other refined foods. Base your diet on meat and vegetables, seeds and nuts, some fruit, little starch and no sugar. Ask questions in the comments section of our website if you need some help getting started or have some questions if you’ve already started.
The key is to get going. Start today and the health benefits will literally last a lifetime.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments
Compare to 080818.
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Photos
July 19th, 2009 on 8:06 pm
This looks like a GREAT WOD for me to get back into Xfit with. Was off for a week after the Games due to being sick and then traveling. I’m over the flu, and the finger is…well…still broken…but doing better! Can’t wait!!
Scott Q, I think I’m going to breakout the Richard Simmons special for our Fran challenge! I’ve already got the high shorts, just need the odd fitting tank.
July 19th, 2009 on 9:33 pm
Okay then:
I probably eat too much fruit. Granted, this is probably not the most dire dietary problem, but I might as well try to fix it.
This stems from me preparing all my meals in advance on Sunday. Fruit seems to last better throughout the week. I would dearly love it if someone could tell me a way to make paleo-friendly vegetables prepared on Sunday edible on Friday and Saturday.
July 20th, 2009 on 6:38 am
365 as Rx’d. (66, 74, 100, 125)..wonder where my weak spots are?…hmmm.
Go ahead and destroy my number Scott. Although, my disclaimer is that Brian played Avril Lavigne and Christina Aguilera the whole WOD….While you may think it put off my intensity, it actually has the opposite effect…it distracts me to dance and sing…damn you girl power.
July 20th, 2009 on 6:40 am
also, I am sure Brian is already aware of this site but click on my name for a link to incredible bacon goodies.
My personal favorite is the bacon toilet paper…hmmm.
July 20th, 2009 on 7:51 am
Steve-
How about cooking veggies on Sundays and Wednesdays?
July 20th, 2009 on 7:53 am
311 total
48 calories on row (sub due to sore elbow)
78 push ups
76 sit ups
109 squats
July 20th, 2009 on 7:59 am
Nutrition question -
What would be a good Zone/Paleo thing to eat pre-workout? I usually do the 0530 WOD so I do not have time to eat a big meal before the workout.
July 20th, 2009 on 8:13 am
280 Total Rx’d
38 Pull ups
41 Push ups
90 Sit ups
111 Squats
July 20th, 2009 on 8:16 am
273 not as rx’d
July 20th, 2009 on 8:21 am
Steve – agree with Siddharth, cook twice.
Also, I’m a big fan of sauerkraut and pickles for my carb blocks. They’re great because you can just store them in a cupboard until you’re ready to use them then they’ll keep in the fridge for a long time. They’re also nice and fibrous/filling.
July 20th, 2009 on 8:26 am
Regarding the veggie question, I have a couple of suggestions:
1. Buy a wok. Pour a little bit of oil in it and some minced garlic. Throw in the veggies then squeeze some lemon on top. Great tasting veggies with very little prep time. If you can only cook on Sunday, cook a huge batch and freeze half of it in separate bags.
2. If you heat up your lunch each day just throw the veggies in a tupperware container with your protein and heat them up together. I’ll often have salmon, chicken, or steak for lunch and I just throw some broccoli or asparagus on top (no prep time). When I heat up my lunch, the veggies get steamed while the meat cooks.
You could do the same with a huge bag of frozen veggies. Just throw the frozen veggies on top of your protein and heat them up together.
3. Veggie snacking is more difficult. Very few veggies taste good raw as a snack to me. There are a few though – carrots, cherry tomatoes, mini sweet peppers (Costco sells huge bags), snap peas (a legume so it’s non-Paleo), and cucumbers (little nutritional value).
4. Try replacing one or two of your fruits with an avocado. Just cut it in half and grab a spoon. It’s a great healthy snack that will keep you full. I started eating one every day after I heard Matzner talking about it.
July 20th, 2009 on 8:27 am
It’s good to be back. I’m going to be putting together two small groups to get started later this week or next week. Each group will be around 10 people, and the groups will run in 4 week cycles. We will meet 2-3 times a week and at a time the group decides on. This time is most likely 9pm or on the afternoons during the weekends.
Group 1: Olympic Lifting- This group is for people wanting to work on the Olympic lifts. In addition to learning more about the Olympic lifts, the group will actually train like Olympic lifters, using various assistance exercises etc. This group is for people who want to improve their Olympic lifts or get stronger while continuing to Crossfit.
Group 2: Advanced Crossfit- This group is for people who are currently in the middle of the pack, and want to learn more about how to take it to the next level. Topics include programming, scaling, movements (things like the butterfly kip), and advanced nutrition tweaks. This group is a great start for people who have there eye on the regional qualifiers next year.
To be clear, we will be working out in both groups. These groups are to supplement the normal WOD.
I will be running the classes like private group sessions. Email for the cost per session, and your preferred meeting time. The groups are already filling up, so if you are interested, send me an email at jon at potomaccrossfit dot com. If you can’t get in this month, I’ll be running another round in 4 weeks. Let me know if you have any questions.
July 20th, 2009 on 8:32 am
Has anyone seen or made paleo kits with turkey jerky?
July 20th, 2009 on 8:32 am
Big Thanks to Aaron, Erika (aka Vanna), and Siddarth for the seminars this weekend. I have definitely seen improvements in my performance after taking Jon’s Oly seminar and these were just as good and helpful. I highly recommend these to anyone that is looking to learn/improve more about what we do and why we do it.
Also, while I am on the soap box, wanted to thank the coaches for letting us know where they used to be and how long it has taken them to get where they are. It helps puts things in perspective for those of us that aren’t progressing as fast as some of the monsters that we have at the box. It can be frustrating at times, but knowing that you guys also had to work at it chip by chip to get where you are helps alot.
July 20th, 2009 on 8:40 am
Mid-Atlantic Hopper Challenge on October 11th? Anyone interested?…click on my name for the link. It is in Baltimore.
Yes, this is my 3rd post this morning before 9 AM…apparently my monday blues haven’t started yet.
July 20th, 2009 on 8:45 am
Rich,
Count me in, hopefully I will be up to your guys’ level by then.
July 20th, 2009 on 9:16 am
Thanks for the nutrition tips (and AWESOME news on the sauerkraut and pickles. Big fan of both! With sausage….and beer….mmmmm…..)
219.
Big honkin’ weak spot on the pullups. I had hoped to graduate to 30 blue band pullups by the end of the month. I can barely do 30 green band pullups
Vaughn is right… being reminded what it took for the “monsters” to get where they are currently at helps provide perspective. And reminds me to think long term.
July 20th, 2009 on 9:17 am
BTW – I found roasting tomatoes and red pepper strips in a healthy lashing of olive oil and a pinch of sea salt (plus any herbs or spices you are in the mood for) makes a great snack that lasts in the fridge about 5 days.
July 20th, 2009 on 9:44 am
Good suggestions above, and there will be lots more where that came from at the Zone/Paleo cooking seminar in 2 weeks… it’s almost full, so sign up soon if you’re interested.
Also, we’ll be doing another one this fall.
Unrelatedly, is there a PCFer lurking out in the interwebs with a background in web design/construction? If so, hit me up at alison@humblegourmand.com.
July 20th, 2009 on 9:57 am
Bryce-
I saw you were looking for a massage therapist on Saturday. I’ve been seeing Cathy Cahill for neuromuscular therapy massage at the Teal Center in Ballston since I injured my lower back 3 weeks ago. I give her the highest recommendation, and I think the Teal Center does an excellent job in addressing the specific needs of athletes. You can find them at http://www.tealcenter.com
July 20th, 2009 on 10:24 am
324
after 4th round of pull-ups had to switch on and off going to knee’s. Clearly my weak spot!!!
July 20th, 2009 on 10:25 am
Rich, I feel ya. Case of the Mondays. BIG number this morning!
Hopper Challenge – very cool, I might give this a try!
July 20th, 2009 on 10:44 am
Oh yeah, Alison. That beef bacon is like CRACK! It tastes so good when it hits the lips…
July 20th, 2009 on 10:50 am
I will most definitely be doing the Hopper challenge.
July 20th, 2009 on 10:55 am
PCF is celebrating our One Year Anniversary next month!! We’re hosting a party at the Box on Saturday, August 15th from 1-4pm. Join us for food, drinks and all the Britney Spears you can take. Please RSVP in the comments section or via Facebook (click on my name) if you plan to attend.
Email jenn at potomaccrossfit with any questions.
July 20th, 2009 on 10:56 am
Tabata Something Else
8 Rounds Pull ups
8 Rounds Push ups
8 Rounds Sit ups
8 Rounds Squats
240
July 20th, 2009 on 11:01 am
Rich, are you sure about the hopper challenge? I think it said it was Saturday the 11th when in fact Saturday is the 10th. That might be last year’s date/brochure. I am pretty sure they are doing it this year, I am just not sure if the details are up. Did you find the info somewhere else?
Regardless of when they do it, I will be there.
July 20th, 2009 on 11:05 am
You are correct sir…I sent the link for 2008. However, this year’s hopper challenge is on Saturday, October 17th according to Crossfit BWI post of affiliate blog.
July 20th, 2009 on 11:07 am
338 Rx
July 20th, 2009 on 11:19 am
Since I think the date was posted due to my request on the A-blog, I probably should have figured that out. Again, I’m in.
They do a true hopper. If you don’t want HSPU or snatches to come out, you better start working on them!
July 20th, 2009 on 11:23 am
I don’t want HSPUs or Snatches to come out.
July 20th, 2009 on 11:47 am
Thanks to Siddharth for a great Nutrition seminar! It’s good to know I now have a syndrome named after me
.
I think doing the hopper challenge would be a good challenge for me – being in a competitive atmosphere is always a good thing. Hopefully I’ll be at a decent level to compete by then. Count me in.
July 20th, 2009 on 11:50 am
So I have to figure out double unders by Oct..
July 20th, 2009 on 12:14 pm
A big thanks to Siddarth for a great Nutrition seminar yesterday. You filled in some gaps and clarified some other issues – like, is a tomato counted as a fruit or a vegetable;)
July 20th, 2009 on 12:17 pm
311 (53 pullups, 70 pushups, 71 situps and 117 squats)
First WOD with a sustained amount of unassisted pull ups. I quickly realized that this was not the best WOD to to start kipping on and added a tan band for rounds 4, 5 and 6 and blue band for rounds 7 and 8.
Speed of my situps is still a major weakness.
July 20th, 2009 on 12:20 pm
emma – i’m 100% certain that it was the shoes!
July 20th, 2009 on 12:38 pm
338 as Rxd
DF Pete – I think everyone who does the Fran challenge should have to dress up as their favorite version of richard simmons. And i think the music played during Fran has to be “Playing with the Boys” by Kenny Loggins from the Top Gun Soundtrack. Just my thoughts.
Rich S. – You win two days in a row, nice work! i dont know what happened today, but the wheels really came off the bus during my pullups, then i mixed up the tabata order for what generally turned into a sht&tshow performance by me. Although, I did recieve statisfaction in watching a 40 year old man (415 Rxd) destroy this WOD.
And I am def in for the hopper challenge despite my piss show today.
July 20th, 2009 on 12:39 pm
oh Jen, I am def in for the one year anniversary!
July 20th, 2009 on 12:55 pm
I’m definitely in for the Hopper Challenge! I’ve been dying to compete since I started Crossfit earlier this year.
From the link that Rich sent out: “Spectators: If you are looking to come out & be an athletic supporter, $10 will get you access to the challenge…”
Um, no thanks. I think I’ll just compete…
Tabata Something Else: This is my 2009 birthday WOD. Woo Hoo!
July 20th, 2009 on 1:12 pm
233 as Rx’d (which, for the record is the FIRST time I have been able to use “Rx’d” since finishing Foundations in June. woohoo!)
24 pull
43 push
64 sit
102 squat
it might not look like much, but I more than doubled my Tabata pushes from 19 a month ago. yippee!
July 20th, 2009 on 1:14 pm
305 Rx’d.
I’ll happily attend the one year anniversary.
July 20th, 2009 on 1:20 pm
Killer work, Christy. Keep it up.
July 20th, 2009 on 1:24 pm
43 strict push-ups is an excellent number Christy, good job!
July 20th, 2009 on 1:24 pm
323 (59-45-92-127)
Boooo for pushups. Did the first 6 rounds strict and then after getting 2 in 20 seconds, switched to knees to maintain some semblance of intensity. Regretted this immediately, should have sacrificed the extra 10 reps and been able to add those all important damned three letters at the end.
Whining aside, I’m provisionally in for the Hopper challenge… I say provisionally because its the day after my birthday and I had some pretty solid plans to be fairly roughed up that day. Crossfit competition would probably be a better alternative for my liver though.
July 20th, 2009 on 1:31 pm
374 Rx’d
July 20th, 2009 on 1:32 pm
Oh, I am such a CF loser. I forgot that Rx’d means pushes on toes. I so can not do that yet. Those were knee pushes. Thanks for the positive feedback – you guys are so nice! I’ll keep trying!!
July 20th, 2009 on 3:42 pm
Either way, great numbers!
Can you guys tell that I’m lurking today? I’m trying to space out my comments but I don’t think it’s working very well…
July 20th, 2009 on 3:53 pm
Oh, and since I have nothing better to do, and this follows the theme for today, I’ll seek PCF’s advice on my new endeavor – GAINING WEIGHT (muscle)! My goal is to gain at least 10 lbs of muscle by the end of the summer. I’m over these noodle arms and chicken legs, and I’m prepared to lose a little on my metcon in order to vastly improve my strength. So here is generally what I plan on doing (I already eat Zone-ish, Paleo food):
- Greater volume of (healthy) food in general
- A focus on adding extra healthy fats to most meals
- Having a post-metcon-WOD meal (within 30 mins) with starchy fruits and veggies (having the majority of my fat blocks earlier in the day)
- Going heavier on the protein after strength WODs
Any other ideas? Not sure I wrote down all of mine, but that’s the goal. I need help on this. 10 lbs is a big jump (I’m a measly 122 lbs right now), so I would like everyone to please drop what they’re doing and focus on me. Emma Feats of Strength Summer. Thanks.
Oh, and don’t make fun of me – as my brother Aaron Mo-Jo can tell you, when we gain weight, it first goes to our face. Lame.
July 20th, 2009 on 3:53 pm
Oh my God how did that get so long?!?!? I apologize.
July 20th, 2009 on 4:16 pm
Dear All,
I’m back after taking a month off. During this time I’ve abused my body in different ways that is in contrast to CrossFit. Excessive drinking and very little sleep were constantly varied and performed at high intensity everyday. I’ve adopted a zone diet for alcoholic beverages. Drinks included some fruit, little starch and no sugar; 36 blocks a day. Food was consumed at a minimum to avoid nausea.
Getting back into the groove will not be easy, it may even get messy at times. Puke buckets and diapers will be utilized during WODs this week to avoid potential health code violations; so no cameras allowed in the gym until further notice.
Also don’t be alarmed if you see me
1- Walking around the gym meaninglessly
2- Tripping over barbells and jumpropes
3- Tripping other people with my barbell and jumprope
4- Falling of the pull up bar
5- Getting back on the bar and falling again.
5- Stretching a lot
6- Help others stretch a lot
If you experience any awkwardness feel free to email to Brian at potomaccrossfit dot com with the Subject: What’s wrong with Guch?
All joke aside, I can hardly wait to get back in it.
July 20th, 2009 on 4:20 pm
Emma, GOMAD.
Guch, GOWAD.
July 20th, 2009 on 4:22 pm
GOMAD scares the hell out of me and will make me puke FOR SURE. But it’s possible…
(how quickly I responded to that is even more proof of how busy I am today)
July 20th, 2009 on 4:47 pm
Since we had a happy hour for Guch going on vacation, can we get a happy hour together for the first time Guch pukes post vacation?
July 20th, 2009 on 4:56 pm
OK I’m definitely in for the Hopper Challenge. Wish I could make it for Tabata something else. Scores are looking great. Except for Ken Doll (a.k.a Rich S.)
July 20th, 2009 on 5:08 pm
Emma, if you figure out how to add 10 pounds of muscle, please post your formula to the board. I’ve tried the approach that you listed (Paleo, extra calories, more fat) for about a month and actually lost a couple pounds. I’m also not a candidate for GOMAD.
I’m afraid the only way to do it is to really increase calories to the point where some added fat comes along for the ride. Sounds like a good late Fall / Winter activity.
July 20th, 2009 on 5:14 pm
Thanks Steve! I agree, there will have to be a little fat that comes along with this muscle, but as long as the muscle comes as well, then I’ll be happy.
I’m weak, weak, weak, and this needs to change.
July 20th, 2009 on 5:39 pm
The ONLY way you’ll ever gain any mass, is if you gain some fat in the process. It’s just not possible otherwise. Also, if your looking for a more scientific approach to gain weight, read Robb Wolf’s “42 Ways to Skin the Zone”. He outlines a program of increasing your zone blocks each week. Simply eating 5000 calories a day isn’t going to put on mass, you have to have some type of progression.
Additionally, CrossFit is pretty much the opposite of what you want to do if your trying to gain mass. You’ll want to limit your met-cons to 10 minutes or less and lift a lot of heavy weights.
I’ll be doing GOMAD in September after my level 1, I can’t wait to be fat!
July 20th, 2009 on 6:12 pm
this was a nice WOD to come back to!
278
blue band
knee push ups
My new goal is no more scaling to knees for pushups. Beat me with a pvc pipe if you see me doing it!
July 20th, 2009 on 6:14 pm
305
blue/tan band
knee push ups
Today should have been my rest day, but I’m going out of town for like a week in 2 days and I don’t think I will have a lot of time for crossfit. Anyone been to any affiliates in the Denver/Colorado Springs area?
July 20th, 2009 on 6:17 pm
328 rx’d
July 20th, 2009 on 6:28 pm
329 rx’d
July 20th, 2009 on 6:29 pm
288
(2) little tan bands on pull ups
box situps
July 20th, 2009 on 6:33 pm
211 total, really pathetic, but good to be back.
July 20th, 2009 on 6:48 pm
386 as rx’d (77,81,91,137)
July 20th, 2009 on 6:55 pm
315 as Rx’d.
Not bad today. First time doing anything pull (because if the broken finger) in about 3 weeks. Hand/finger felt great, no pain. too bad my push-ups suck and my metcon was suffereing a bit. Amazing if you take 2 weeks off (minus one run at the Games) that it can feel like 1 month. Got over the flu as well…yes, that’s it! I was sick and my finger hurts…that explains the sh*t score! Nice, I’m sticking with that!
If tha Hopper Challenege is the 17 of October, count me in, if its the 10th or 11th, I’ll be out of town.
July 20th, 2009 on 7:13 pm
Brian,
jumpstretch.com sells really good bands. they sell them in bulk too.
July 20th, 2009 on 7:13 pm
247
mostly black band for pushups
more than half of pushups on knees
Welcome back Guch! You were in top form even after a month off.
July 20th, 2009 on 8:00 pm
295 rx’d
July 20th, 2009 on 8:15 pm
Kari – There are several crossfit boxes in Denver.
Front Range Crossfit
Crossfit Verve
Crossfit Denver
I personally have been to Verve and liked it although it is a small gym with very small class sizes. Front Range is a much bigger gym that I hear is great as well and probably has more class options.
July 20th, 2009 on 8:16 pm
344
July 20th, 2009 on 8:16 pm
358 Rx’d
48 pullups
86 pushups
93 situps
131 squats
July 20th, 2009 on 8:17 pm
263 blue band pullups, pushups on knees
July 20th, 2009 on 8:21 pm
Birthday WOD: 384 Rx’d
lots of squats; not many push-ups
Thanks for all the birthday wishes and for letting me pick the music. You guys are the best!
July 20th, 2009 on 8:21 pm
235 w blue band pullups
July 20th, 2009 on 8:43 pm
375 as rx’d
Pull Ups 57
Push Ups 65
Sit Ups 105
Squats 148
July 20th, 2009 on 8:47 pm
338 Rx’d
Dave,
After the wod all you had to do was to dare me to clean 135# 1 rep.
Susan,
Thanks for the encouragement.
July 20th, 2009 on 8:51 pm
389 as rx’d
By process of rough subtraction (64-80-88-157)
Monster numbers tonight at the 7 p.m. (Ian and Max were over 400, Dan just shy of it)! Clearly squats are my moneymaker…
Happy birthday Chris K!
July 20th, 2009 on 8:58 pm
50 + 58 + 80 + 148 = 336 (pr by ~40)
I am duly shamed by the ~5 minutes it took me to add those four numbers at the end of the wod. I should have to forfeit my mathematician license.
July 20th, 2009 on 9:02 pm
415 RX’d.
Hadn’t done this one a loooong while. Some great output today. Watching people just suck it up those last couple of rounds of squats was pretty cool.
July 20th, 2009 on 9:15 pm
40+63+67+91=261
Blue band for pull-ups, first 17 push-ups strict, remainder on knees.
Not at all happy with my performance but at least I now have a reference for the next time we do this WOD.
It really bugs me that I can now do fewer push-ups in a row than I could before I started Crossfit in January. The solution may be in this exchange I saw on a kettle bell web site a few years ago.
Q: What can I do that will help me do more push-ups?
A: Um, how about more push-ups?
July 20th, 2009 on 9:16 pm
361 Rx’d.
Me and Aaron figured out that since gravity increases with respect to mass and also the square of the distance, the fact that I’m roughly 6×10^14 times taller and fatter than Chad, then technically he’d have to score a 4,213,233 on this WOD to beat me.
At least that’s me ballparking it, I may have rounded wrong at some point.
July 20th, 2009 on 9:24 pm
[...] PCF WOD 090720 “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments [...]
July 20th, 2009 on 9:35 pm
251 amd it was hard today – I suck!
July 20th, 2009 on 9:36 pm
251 – it was hard today – I got dominated by pretty much everything Tabatha had to offer.
July 20th, 2009 on 9:38 pm
Or Tabata – Tabatha is her evil twin.
July 20th, 2009 on 9:44 pm
321. Blue band pullups. first successful kipping attempt (before wod). not smooth, but I got my chin over the bar
July 20th, 2009 on 10:24 pm
263 non rx followed up by some awesome chicken kabobs from whole foods
July 20th, 2009 on 10:26 pm
Damn Curtis!
If you are not foam rolling and stretching after this WOD, your’re wrong. High rep BW workouts like this will leave you sore for days. Do the above mentioned and you’re recovery time will be shortened – Do it especially the next few days when you’re really feeling it.
July 20th, 2009 on 10:32 pm
314
blue band pullups, first 5 rounds strict pushups, then knees
July 20th, 2009 on 10:38 pm
377 but subbed in elbow to knee crunches since sit-ups are still on the no-no list.
Felt great to be working out w/ the group again. Thanks Siddharth for lighting my fire. Getting back into it will kind of be a mental game.
July 20th, 2009 on 11:09 pm
303 rx’d
30 pullups
51 pushups
94 situps
128 squats
i dont feel like tabata-ing anything else.
July 20th, 2009 on 11:31 pm
41-67-71-113=292 (blue band pullups, knee pushups after first 2 rounds)
July 20th, 2009 on 11:49 pm
270 rx’d? I’m not very confident in my counting today.
July 21st, 2009 on 9:12 am
326 with Blue Band Pull-ups.
Pull-ups: 66
Push-ups: 64
Sit-ups: 50
Squats: 146
July 21st, 2009 on 11:17 am
278 rx’d Did well on the pullups, over 50, but gassed on the rest (had a cheat meal last night after the nutrition seminar…) I did feel more gassed than muscle fatigued. It will be interesting to see this one again.
July 21st, 2009 on 3:48 pm
287
Green bands for pull-ups.
Knees for push-ups.
Rocked the squats!
July 21st, 2009 on 7:05 pm
302
blue band
knee push-ups
July 22nd, 2009 on 9:51 pm
290 rxd
November 15th, 2010 on 4:20 am
my dad is a massage therapist and he can really relieve minor pains and injuries ~;: