Monday 091109
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5 Rounds:
1 minute KB/Dumbbell Snatch, 1.5/1 Pood
1 minute Squats
1 minute Burpees
Rest 1 minute
Post total reps comments.
64 comments for this entry:
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November 8th, 2009 on 11:13 pm
Click my name for some thoughts on nutrition. It’s a post for people who don’t eat good and want to do other stuff good too.
November 9th, 2009 on 9:28 am
This does not look fun…i think terrible is the word I am looking for!
November 9th, 2009 on 9:47 am
282 total reps.
35# db for snatches
November 9th, 2009 on 10:00 am
Great post Chad. I clean up my diet every few days but then fall off the wagon the moment I see a baked good. Mostly paleo, 80/20 is my dietary goal for life in general. Very supportive, logical discussion on food choices. Thanks!
November 9th, 2009 on 10:40 am
I agree with Sharon. With the amount of CF most people at the gym does, 80/20 is a great goal. This way it keeps the cravings away.
November 9th, 2009 on 11:14 am
DB Snatches (20#) = 104
Squats = 155
Barfees = 55
Total = 314
November 9th, 2009 on 11:17 am
337 total reps
45 lbs for DB snatches
November 9th, 2009 on 11:28 am
241 reps Rx’d
November 9th, 2009 on 12:16 pm
327 reps
25# DB for snatches
November 9th, 2009 on 12:27 pm
Chad, great post. After my week of vaca in San Diego(lots of ice cream, fish tacos, and margaritas), this was a great reminder.
Aaron, is the running group still meeting on Tuesdays and Thursdays? Can you put me on the mailing list? Lrcraighill@msn.com.
November 9th, 2009 on 12:58 pm
Leigh, you are added.
We have been meeting intermittently based on schedules and working around WODs with a good deal of running. You’ll get an email soon.
November 9th, 2009 on 1:05 pm
Aaron PCF- drop me an email if you get a chance pls
michael.mcdermott at navy.mil
November 9th, 2009 on 1:57 pm
350 with 25# DB snatch
November 9th, 2009 on 1:59 pm
Skill work – Deadlifts
225(5)-255(5)-275(3)-295(3)-315(1)-335PR(1)
November 9th, 2009 on 2:34 pm
323 with 20# DBs.
November 9th, 2009 on 2:43 pm
Today is day one for me of trying two weeks of Zone/Paleo for two weeks. At the end I’ll decide whether to stick with it hardcore or ease up to 80/20. No odd urges yet but I’ve already avoided granola, yogurt, Thin Mints and a giant candy jar on a co-workers desk 7 feet away.
November 9th, 2009 on 3:08 pm
Quiet blog today..is everyone having a case of the mondays?
who else is down for “subbing” this WOD for gimpy stretching, abs and lunges at the 6 pm WOD? Just promise me no dodgeball
November 9th, 2009 on 3:24 pm
Aaron, can you add me to the running group, too?
hmarlie76@yahoo.com
November 9th, 2009 on 3:31 pm
Rich S. is bacccck-
Impressive BJ work on Saturday, even though your dodgeball skills are on par with mine.
November 9th, 2009 on 3:32 pm
One quick question…I noticed this last time I started CF…the first couple weeks, my sleeping at night is weird. I wake up after being asleep for a couple hours, usually hungry. Last night, I just ate a handful of berries and almonds…is this normal? It’s just weird because I had totally forgotten about the weird sleeping patterns at first until last night, when I woke up…anyone else experience this?
November 9th, 2009 on 3:39 pm
My abs are a little sore from all the Saturday BJs…but not nearly as bad as Guch’s knees…so i hear
My underarm dodgeball skills don’t impress? that’s cold. I like to think I took one for the team…(get your mind out of the gutter, Vegas)
November 9th, 2009 on 3:43 pm
Heather, I usually sleep like a baby, without all of the crying and bedwetting of course…
Rich, it may be Monday, but I have on my 15 pieces of flair!
November 9th, 2009 on 3:45 pm
Heather,
I’ve been having the same experience since I started Crossfit in September. My sleep has been poor and there are several nights I wake up feeling hungry. I started measuring and documenting my food (Paleo Zone) to try to figure this out. Weird.
November 9th, 2009 on 3:47 pm
Heather,
You might need to check your protein. If you were just running before and have switched back to CF you’ll want to have protein with every meal.
Otherwise I don’t why that would be. CF regulates my hunger because short duration plus glucagon release (rather than the cortisol you might get from a longer workout) keeps it low.
November 9th, 2009 on 3:55 pm
Rich S.,
I convinced my cousin Butch to come at 6 today and cuddle with you. You won’t miss him. He is a 6′-4″, 250 pound guy with his hair running all the way from back of his head down to his ass.
November 9th, 2009 on 4:02 pm
I’m with Vaughn. I sleep like a baby who took some ambien. I’m out cold until the morning every day.
Sorry Heather :’(
November 9th, 2009 on 4:32 pm
355 reps with 1 pood KB (1.5 pood looks nasty!)
November 9th, 2009 on 5:47 pm
Rich, glad to see you back, and the fact you are willing to “do whatever is needed” puts you in a whole new category…… Ninja’s are everywhere, right Sharon!!!!!!
Maybe if you used a western grip, your elbow wouldnt hurt…..
November 9th, 2009 on 6:25 pm
Kelly and Heather
Kelly & Heather-
By weighing/measuring your food, Kelly, I think you’re right track to finding out what your underlying problem is.
PCF has more than a handful of athletes who are way smart on nutrition….and I’m not one of them. I can only tell you my own experience. Even though I’ve been on the Zone since January, I’m really just now getting a pretty good handle on what work me. Perhaps one of the most critical lessons I learned was the importance of weighing my food. This gave me a known baseline or known set of variables to understand what was going on when my performance stagnated and even began to tank. So by defining your baseline, you’ll be able to make well-informed judgments on the tweaks you have to make.
And the issue of poor sleep you two have raises an interesting point. I always used to think of nutrition and sleep as independent variables with performance being a dependent variable. But I definitely know now that sleep can be both. Assuming your stress level hasn’t increased and everything else is constant, it’s possible you’re simply not eating enough overall or enough of a particular macronutrient, which causes you to wake up feeling hungry. After all, we are still burning energy when we sleep. For you Heather, I would argue that coming back to PCF has placed higher demands on your body. Your body may just be telling you to adjust your diet appropriately to meet these demands. In my case, this was my experience as well. So I’d definitely talk to a coach who lay out some concrete steps for you to take.
Anyway, that’s my $.02 on a boring Monday.
November 9th, 2009 on 7:12 pm
@Mike H:
Click my name for link to a follow-on to our conversation about set up on the bar.
November 9th, 2009 on 7:25 pm
309 (50# DBs)
November 9th, 2009 on 7:33 pm
Welcome back Heather . . .
Jen C was back in the gym on Friday and was kind enough to point out how skinny I am. Thanks. So while all this nutrition stuff is great, I’ll be eating everything in sight for awhile.
190 or bust . . .
November 9th, 2009 on 7:33 pm
Thanks for all the good info…I’m just starting back on the zone, too, so I’ll give it a week or so and see if everything settles down/keep a food log and then ask a coach for advice on tweaking what I’m eating.
November 9th, 2009 on 7:40 pm
411 reps RX’d…keeled over clutching my legs afterwards…that 1 minute rest was BS
November 9th, 2009 on 8:00 pm
330 Rx’d
November 9th, 2009 on 8:25 pm
346 with 40# DB. Awesome WOD.
November 9th, 2009 on 8:30 pm
309 as Rx’d. No gas today. Just didn’t have it. Glad I went though…this one sucked.
On the plus side…I’m the proud owner of a new home!
November 9th, 2009 on 8:33 pm
Anyone have any recommendations on a chiropractor in the area that is familiar with crossfit?
Thanks for any help
November 9th, 2009 on 8:36 pm
321 with a 35lb dumbbell. Squats saved me.
November 9th, 2009 on 8:39 pm
312 w/ 40lb dumbbell. Brutal, F-ing brutal!
November 9th, 2009 on 8:43 pm
Thanks for the insight, Ken!
November 9th, 2009 on 8:43 pm
372 with a 40# dumbbell. Still have a bum right shoulder so had to do all the snatches with my left arm. And because of said shoulder I couldn’t do burpees so subbed sit ups.
November 9th, 2009 on 8:52 pm
308 rxd. No gas today. Maybe its because I had four packs of sour skittles today for lunch cause I was depressed it was monday. I would turn tricks for sour skittles.
November 9th, 2009 on 9:11 pm
318 with a 25# DB.
My thighs were still pooped from Saturday’s workout. Not to mention the blinding glare from my new, white shoes!!
November 9th, 2009 on 9:23 pm
372 with 25# dumbbell. Still learning snatch and wasn’t sure how I’d do with heavier weight. Thanks to Brian and Mike I got my form down by the first round and could’ve gone heavier. It was a great burner and good practice on a move I need to get better at. Great job everyone!
November 9th, 2009 on 9:26 pm
34something as rx’d.
For some reason, I can’t remember my score. I just know it was better than Scott Q’s….Thanks Boston Mike for not programming a DL WOD tomorrow.
November 9th, 2009 on 9:31 pm
272 (20#)
This WOD was amazing.
Vegas Mike- ew.
November 9th, 2009 on 9:32 pm
362 with 50 lb dumbbell.
I credit my opening round 97 and subsequent crash and burn to the spaghetti I had for lunch
November 9th, 2009 on 9:34 pm
326 @ 35# …
Tried to get atleast 20 snatches, 30 squats, 10 burpees each round…..
Erika’s tip of bringing the feet all the way forward on the burpees really helped …although I was completely gassed out by the time I reached those god damn burpees
Fun + Deadly metcon …
November 9th, 2009 on 9:40 pm
350 as Rx’d
I really kicked it up after I took my shirt off in the 4th round, I credit Vegas Mike with inspiring that move.
November 9th, 2009 on 9:42 pm
394, 55#
Pretty sure I almost died. Once again I need to learn to pace myself: 128 the first round; significantly less all the other rounds.
November 9th, 2009 on 9:58 pm
233 reps, 25# dumbbell. Pathetic.
November 9th, 2009 on 10:26 pm
312 as rx’d. Snatches with right arm only.
November 9th, 2009 on 10:33 pm
318 w/ 50# DB. Nice work Dave
November 9th, 2009 on 10:43 pm
238 with a 45/ 35lb dumbell
I made it through the first 3 rounds before I had to drop weight and just muscle snatch the db up. This was definitely a suck fest!
November 9th, 2009 on 10:59 pm
367 as Rx’d
November 9th, 2009 on 11:10 pm
341 rx’d 1.5 pood KB
November 9th, 2009 on 11:48 pm
334 w/ 50#db…all that was left when I strategically got the last pick. Actually don’t think 55# would have killed me too much as the squats and burpees were the hardest part by far.
November 9th, 2009 on 11:48 pm
Mike C, a bunch of PCFers see Dr. Nagel — he’s in the Ballston mall and does active release/chiropractic/sports med stuff. 703-778-2880 / http://www.drdoug.biz/about_us.htm
November 10th, 2009 on 2:14 am
285 w/ 35# KB
November 10th, 2009 on 9:45 am
328 w/ 40#DB.
November 10th, 2009 on 9:46 am
314 as rx’d. May regret that “rx’d” today. Great workout, but vicious.
November 10th, 2009 on 10:16 am
371 Rx’d though Guch said my squats sucked on the last round….
November 10th, 2009 on 8:13 pm
376. Subbed KB swings for DB Snatch