Thursday 081218
“Fran”
21-15-9
95/65 lbs Thrusters
Pullups
Post time to comments.
Compare to 080908.
Significant correlative research showing obesity is directly tied to widespread increases in carbohydrate and vegetable oil intake.
Crossfit.com only #5?!?!?!
Metabolism and Ketosis
Ketogenic Diets and Physical Performance
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December 17th, 2008 on 9:00 pm
Brian:
Jen had stated at this morning’s session that you may be adding a morning session on 12/24/08. A 6:30AM session would be fantastic!!!
December 17th, 2008 on 9:07 pm
Yay. I love Fran and I hate her all at the same time. And, I know Sharon is gunning to knock me off the PR board, so I’m getting my game face on as I type…..
December 17th, 2008 on 9:39 pm
Did we do this work out at another date besides 080908? I’m pretty sure I did Fran before and posted my time for future comparison, but it’s not there.
December 17th, 2008 on 11:47 pm
For those of you that were tuned into yesterday’s comments section, I want to inform everybody that Keith and I have talked and he assures me that his recent comments were intended simply as humor and not trying to insult or undermine us at PCF.
When he explained himself, I completely understood and am sorry that we couldn’t have ironed out this miscommunication earlier.
Keith is a welcome member at PCF and I’m happy that even when he’s the victim of my verbal tirade, he’s got the moral courage to explain himself to me directly and make me understand his intent was not to insult us at all.
I’m glad we can clear this up quickly and get back to the business of “forging elite fitness”.
December 18th, 2008 on 7:22 am
Fran
21-15-9
Thrusters, 85#
Pullups, Kipping
7:24
I gotta work on my thrusters. I think the key is never putting the bar down unless you absolutely have to. I also think it’s more difficult doing it in running shoes because I tend to shift my toes instead of staying on my heels. I’ll try barefoot next time.
Great job 6:30 AM crew!!
December 18th, 2008 on 7:29 am
Remind me to never piss off the WOD GODS.
December 18th, 2008 on 8:00 am
Barrie (good seeing you ths morning) – I second that, same thng happens to me when I wear running shoes. However, b/c I’m so short I need that extra cushioning when we do pull-ups.
That was the by far the most people that I’ve ever seen in the morning. Fun times
WOD
8:03 (#55, yellow band)
Erika – you aim that camera at me and I will join team mace
Super white – I can’t get the orange thing out of my head. Are you sure it wasn’t a tangerine or clementine?
December 18th, 2008 on 8:16 am
Yellow band HM???
December 18th, 2008 on 8:19 am
HM – sorry but Erika and I have united forces for “A Team of Awesome”. So you’re outta luck. Accept the photos…maybe you’ll get on the webpage
December 18th, 2008 on 8:54 am
Well it seems obvious to me that the reason so many people are coming to the early classes is due to the “Super White Warm ups”. Word hit the streets that morning warm ups are better then the WOD! Whoot! Oh, and keep in mind that after the first of the year Super white will be adding to the list of fun warm ups!
But really folks, let’s keep packing these AM WOD’s I love to see all your smiling faces!
HM, Actually I think it was a Grapefruit, or was that a melon?
December 18th, 2008 on 9:00 am
Much like MACE and Erika, I’m creating a team as well . . . it’s a team of people that suck at pushups. We will call ourselves “SHAPE” – or, “Sucks Hard At Pushup Exercise.” Membership is free . . . but some people have already been excluded . . . Pete J, Vaughn, Mike . . . you know who you are. If you were finishing Cindy with multiple sets of 1-3 pushups, you’re SHAPE material.
December 18th, 2008 on 9:08 am
Pete J isn’t just excluded from SHAPE, he’s basically our evil nemesis. I think he only took one break during the pushups in Cindy.
December 18th, 2008 on 9:17 am
7:37 WOD as Rx’D.. thrusters weren’t too bad but my pull-ups have deteriorated a little (started to struggle with getting chin over bar more). Looks like I know what I am working on during the holidays.
Do you all have any recommendations on work-outs with pull-ups to improve? Should i try Tabata, go for max reps for 5 rounds, etc?
December 18th, 2008 on 9:18 am
Pete J did the pushups so fast that time actually went backwards – a Delorean drove by and I heard Huey Lewis and The News’s “Back in Time” while it happened.
December 18th, 2008 on 9:21 am
Ha ha, nice Dan.
I’m going to start my own team: Team Treasure Every WOD You Get To Do RX’d Because It Happens Pretty Rarely.
Or Team I’m Not Working Out Next To Ian Anymore Because It’s Just Plain Demoralizing To See Him Rock Every WOD While I Struggle.
Or Team The Only Possible Way I’ll Get On The Record Board Is With “Drew” And That’s A Stretch As It Is.
Some real morale boosters for everyone…
December 18th, 2008 on 9:24 am
Rich S,
I’m a fan of GTG. Which means to hit a few say 3 or so during your day with a goal in mind of getting 10 sets of three by the end of the day. Avoiding failure.
December 18th, 2008 on 9:47 am
Rich, Jen’s is a good recommendation. Be careful of going all out on pull-ups too often of you will burn out. Do enough that you are fresh to practice some more a little later. If you don’t have constant access to a pull-up bar, that can mean 3 sets of five in the warm-up, 3 sets of 5 in the cool down. if you do have access, just do a few (go by feel, you know should know when you are getting tired) stop rest, drink a beer, then come back and do a few more later. Maybe once a week or so do a pull-up heavy workout where you do go to failure (death by pull-up, hundred pull-ups for time, cindy, angie, etc).
BUT I RECOMMEND ALL THIS WITH A CAVEAT (which I may or may not have spelled correctly). Your pul-ups suffering on Fran can very much be related tot he enormous metabolic hit you take doing the thrusters. I could normally do 45 pull-ups in a set of 30 and a set of 15 with about 10 seconds rest. In Fran, I have had to split up the set of 9 into three sets of three. Thrusters will effect your pull-ups. Doesn’t mean you are losing your groove.
December 18th, 2008 on 9:53 am
I will be a SHAPE plank holder. My push-ups for Angie went something like
25-15-10-10-10-10-8-5-4-3
And without Dan there yelling at me to get all the way up, there is a decent chance more than a few of them were sub-par. Though I was correcting myself everytime the fog lifted.
December 18th, 2008 on 9:58 am
Emma – what is wrong with the thin yellow band?!! I thought you were on Team I Can’t KIP
Mace – are you sure it is not A Team of Average Chics? Haha. Jk
Super White – Smiling faces? More like “this is #*$&#)*& hell faces”
December 18th, 2008 on 10:05 am
Aaron – that is JV weakness – barely even SHAPE material. My last 20 (or maybe it was 30) pushups were in sets of 2 . . . yes, 2 . . . and I’m sure they weren’t pretty. And that was with me trying to pace myself.
December 18th, 2008 on 10:16 am
Fyi Erika – I don’t have a hope in hell of knocking you off the PR board on this. 6:30 is a damn sweet time (I think that’s what you had). No worries. I’ll be happy to just do it as rx’d…but my hands have healed
no gloves!
December 18th, 2008 on 10:41 am
THAT’S A TAN BAND!!!! Absolutely nothing wrong with that….I was wondering where you got this “yellow” band that you were speaking of. I would be LUCKY if I could do this workout in a decent time with the thin tan band.
And Ferrell, if you do this, you better kip woman!
December 18th, 2008 on 10:49 am
Dan, you don’t know how long my breaks were between 10-10-8-5-4-3. They were not short.
Oh, and I may need to start another thread on excuses for poor performance. I may set a record for pre-emptive excuses, mostly designed to reverse jinx myself.
December 18th, 2008 on 10:54 am
I’m sorry, I’m blind and incoherent in the morning.
December 18th, 2008 on 11:10 am
Thanks for the recommendations Aaron and Jen. I will give it a try doing multiple sets throughout the day.
Aaron – when are you thinking of starting that tabata regiment by the way?
December 18th, 2008 on 11:13 am
As soon as I’m recovered from our current workouts. Probably this weekend or next monday. I’ll keep people posted. Brian is still working on one (though I think his is more regimented and mine will be more ad hoc) and Siddharth is working on it too. And who knows what form SHAPE’s push-up strategy will take!
December 18th, 2008 on 11:17 am
Go see our Holiday Schedule. Your going to get what you asked for this year! 7am, 8am and 9am WOD’s on Dec 24….now don’t stand me up on this! I will be there with kettlebells on waiting with my gift to you all….a WOD!
Jen
December 18th, 2008 on 11:49 am
7:44 with 85# and a combination of blue band and jumping p/u.
December 18th, 2008 on 12:21 pm
So I read this article and thought that I would post it. I am also posting the study that they referenced in the Time article and a study that I thought was better. They are about the glycemic index which Aaron referenced in earlier posts.
Time Article:
http://www.time.com/time/health/article/0,8599,1866897,00.html
JAMA article:
http://jama.ama-assn.org/cgi/content/full/300/23/2742
Archives of Internal Medicine article:
http://archinte.ama-assn.org/cgi/content/full/166/14/1466
December 18th, 2008 on 12:26 pm
Btw Aaron – Sean and I were playing with the Fitday website and noticed something. According to the Fitday website, one cup of cooked broccoli has 5.1 grams of fat!!! Wha??? Cooked green beans have 4.2 grams of fat and spinach, 2.2. Uhhhhh, I know that there is fat in veggies but I thought that it was negligible.
December 18th, 2008 on 12:27 pm
“Fran”
21-15-9
Thrusters, 65#
Pull ups, tan band
7:20
December 18th, 2008 on 12:31 pm
Guch-
We did a Heavy Fran within the last month, so that may be what you remember.
And as for all of you SHAPE wanna-bees, I’d like to gently point out that my performance sucked more. My Angie went like this for pushups:
8-7-5-5-5-2-2-1-1…1…..1…1
For those of you keeping track at home, basically from 35 onwards, was singles….
Doth anyone sucketh more?
December 18th, 2008 on 12:32 pm
HM-
I tend to put in my own stuff right into FitDay for the reasons you pointed out. The authoritative data source is USDA. For some foods, it’s spot on. For others, it’s nonsense…
December 18th, 2008 on 12:49 pm
I will not be able to Fran today. I am in SoCal and will be forced to go running along the Pacific Ocean and work out at CF Newport Beach. I wanna see a sub 3 from someone…Dan?
December 18th, 2008 on 12:55 pm
Jon M – hoping (emphasis on hoping) for a sub 4 . . . and that is 18 seconds away . . . so lets get into the 3′s first
I’ve broken my diet of soda and coffee for today and actually am drinking water . . . so I’m feeling a little over-prepared.
December 18th, 2008 on 1:05 pm
For those that have come in so far today…
Great job on challenging yourselves with a little more weight that you may have been accustomed to. I see people who are rx’ing the pull ups or rx’ing the thrusters. It will come together and either way it’s great to see so much progress.
Also, don’t sweat what the person next to you is doing. Add a little weight even if means slowing your time a bit.
Finally, if anyone needs a little extra help with kips then feel free to come in anytime in the afternoons (weekdays). We close at 2 but i’m happy to spend some time with you hashing out this movement after 11 a.m.
December 18th, 2008 on 1:15 pm
Curtis, great point and I’d like to second your comments. We’ve really seen some great improvement in everyone over the past month or two and it is so exciting for us (and hopefully for you, too!). The goal should be to work towards doing more of the WODs as rx’d – that is an accomplishment in itself. I see lots of people working the kips – two or three at a time will certainly progress to the point that you can string them together and get through a workout…even if it takes you a while. Also, thanks to Feats of Strength month, people are increasing their weights and working toward the rx’d weights on the WODs. Awesome work! As always, we’re always around if you want to grab us with questions or for help with a movement. Keep up the great work, guys.
And to my 0530 Foundations class, congrats on graduation today. You guys were great, and I hope to see you around the WODs.
December 18th, 2008 on 1:27 pm
Neda, I haven’t read the articles you posted yet (so as not to be biased by them) but I don’t remember posting on GI. I tend not to care too much about it, though it is true that the more processed the food the higher the GI tends to be. I think I read a couple of studies recently that show low GI grains and starches seem to raise unsulin about as high high GI grains and starches. In other words, whole wheat pasta and broan rice are not the answers. I’ll go read what you posted now.
As for fitday, there are assumptions in the database about how things are cooked. That fat probably represents the broccoli being sauted in oil. Just put in raw (especially if the size is about the same cooked as raw) and add however much fat you cooked it in or don’t if you steamed it. Sometimes they have steamed as an option and I don’t think they add the fat for that one. Just spot check what you’re doing and you should be ok. If it looks off, go to USDA like Siddharth suggested.
Siddharth is the honorary chairman and diet consultant of SHAPE.
Jon, you suck.
Finally, I agree with Curtis. We all reach a point in our crossfit lives where our times and scores take a backward step because we start using RXd weight and we actually self enforce range of motion (my Cindy dropped about 5-6 rounds when I started going all the way down in push-ups before it slowly built back up). But you are doing more work this way and it is worth it! Keep it up! If you are a competitive type remember that no matter how slow you are, the score that is RXd or closer to RXd than the others is first!
December 18th, 2008 on 1:27 pm
Goals,Goals,Goals, what are your goals? Mine are different then hitting Rx WOD’s. I’m more into getting through them pain free and staying as strong and as fast as I can without putting myself in the ER. Oh, and growing old with a hot body! Whooot!
But really what are peoples goals, aside from being able to do RX’ed WOD’s. I’ve talked to so many of you and a lot of you have some really outstanding motivating goals….please share!!!
December 18th, 2008 on 1:41 pm
clapping hand-stand pushups and 1000 CFT.
December 18th, 2008 on 1:50 pm
Firefighter Fran
December 18th, 2008 on 2:18 pm
Neda, great stuff you posted. It semi-confirmed some of what I thought. I’m glad that everyone seemed to ackowledge that brown rice and whole wheat pasta are not low GI and they are bad for you. After the time article one is left to wonder whether they would have had even better success if they had cut the beans and quinua out. Notice in the conclusion of the article the diet they RX is similar to ours minus the low fat part. The justification for the low fat RX is never given other than “studies show” which ignores the Taubes Tomb debunking those studies and ignores the Isareli study among others.
the last study you posted was much more interesting I thought. Their attempt at carb restriction is 45%!!! Holy crap. And those people still lost the most weight. Of course I think the weight loss was incidental. It was a semi starvation diet of 1700-1900 calories. In Keys objector study he put them on 1600-1800 and they became emaciated, lethargic, obsessed with food and promptly gained it back as soon as they were allowed to eat again. Of course these people lost weight. Though only half even lost 5% of their weight after 12 weeks (so if you were in the lucky 50% you went from being a 160lb women to being a 152lb women in 12 weeks of restricted calories).
They still won’t test any of these against a high fat, moderate protein, low carb diet. But I am glad that we are getting away from pasta, rices, potatos, breads, sugars, regardless of “wholeness.” We are all bound to be healthier if we do that and nothing else.
Oh, and there was also no mention of the type of fat they were eating. More likely corn oil than animal fat, though, given the parameters of the study.
Anyway, good stuff Neda. Thanks.
December 18th, 2008 on 3:13 pm
BTW Siddharth, w/regard to the pushups – I cannot deny – that is some serious suckage. I noticed you were doing some fairly intense tricep pushups (arms very tight into the chest) . . . might help you to spread them out a bit and recruit your chest muscles that weren’t getting as wrecked by the pullups . . . or maybe go back and forth . . . just a thought. I didn’t notice all those singles – that must have been when Pete J hit the deck and we hit that time warp.
December 18th, 2008 on 4:07 pm
Oh, don’t you worry Emma… I’m going to kip the sh** outta those pull-ups tonight.
December 18th, 2008 on 4:57 pm
Fu$% yeah Ferrell!!!
Two thoughts:
1) I love this boy fight of “who sucks most at push ups.” It echoes girl pandering like “no you’re prettier/skinnier.”
2) I’m so damn nervous about this workout and goddamn sore from Angie. Blahhhh.
December 18th, 2008 on 4:57 pm
Sorry Aaron, it must have been my trainer at Golds who talked about that. Jk
December 18th, 2008 on 5:09 pm
“Fran”
21-15-9
Thrusters, 35#
Pull ups, green band
6:22
December 18th, 2008 on 6:17 pm
“Fran”
21-15-9
95/65 lbs Thrusters (45 lbs),
Pull-ups (tan band),
10:03.
Last time did 35 lbs, blue band, and was 15 secs slower. Yay kipping!
December 18th, 2008 on 6:51 pm
“Fran”
21-15-9
Thrusters, 95#
Pull ups , kipped until rep 7 of second round then used blue band, next time will be as rx’d!
9:23
December 18th, 2008 on 7:12 pm
as rx’d 7:24. that optimistic part of me that thought I had hip function was wrong. sigh.
December 18th, 2008 on 7:13 pm
3:29 as RX’D
Great job to the 5pm and 6pm crews. There were some excellent times out there combined with great form!
December 18th, 2008 on 7:17 pm
“Fran”
21-15-9
Thrusters, 95#
Pull ups , did the first 7 w/out band, the rest with the blue band
December 18th, 2008 on 7:46 pm
I am reaching the conclusion that I am pretty lame at this. Perhaps I’m not taking enough time off or need to admit my lameness and scale the weight (especially on the overhead stuff) to the point that I can use and maintain proper form….
December 18th, 2008 on 7:48 pm
So, I learned that I am never allowed to use the blue band again, I did all of my pull-ups unbroken (I think). Using 55 lbs seemed right for me, but I can only use the tan band from now on.
5:41
December 18th, 2008 on 8:02 pm
Whew. The love/hate relationship with Fran continues.
As rx’d: 5:29. That’s about a minute improvement over my previous PR of 6:26. Since I was shooting to get sub 6, I’m pretty pleased with that.
Really great job tonight, guys. Some awesome performances…you all rocked this one.
December 18th, 2008 on 8:10 pm
28/m/5’4″/210
As rx’d
4:54
December 18th, 2008 on 8:38 pm
FRAN- as rx’d 17:07…ouch
December 18th, 2008 on 9:33 pm
December 18th, 2008 on 5:09 pm
“Fran”
21-15-9
Thrusters, 35#
Pull ups, green band
5:22
Thank you Jen for adding the 7AM class next week. Your next Jager Bomber is on me!!!
December 18th, 2008 on 9:35 pm
rx’d 7:50. I feel pretty good about this time. I made an effort to minimize my resting and I stuck to that pretty much through the whole WOD. I also was able to get the first round of thrusters without breaking up the set. I’ve never done that before. It may or may not have hurt the rest of my rounds, but at least I know I can do it. Great job today guys and gals!!
December 18th, 2008 on 9:47 pm
21-15-9
65# thrusters
About 8 Rxd pull-ups, the rest blue band
12:49
Thanks Erika, Dan, and Aaron for the encouragement during this train wreck of mine.
I severely underestimated this workout. I was feeling like shit leaving tonight after having my ass handed to me, but that shittiness has come around to something more productive, I think. I’m making it my mission to halve my time on this MF’er within the year, if not better. If for no other reason, then just out of spite for so thoroughly cutting me down to size. So it shall be.
December 18th, 2008 on 10:37 pm
7:09 ax rx’d
December 18th, 2008 on 10:38 pm
Good job everyone! seems like everyone either improved their time, came closer to RXd or both.
My complicated reverse jinx worked and I got a PR with 3:30. My streak of losing to Mike R by incredibly small margins continues (really, 5 push-ups? 1 second? Crazy!).
“Fran”
21-15-9
95/65 lbs Thrusters
Pullups
Post time to comments.
Compare to 080908
3:30 as RXd
Thrusters unbroken with a slight rest in the rack position once on round 2 and once on round three. First set of pull-ups unbroken. Broke round two at he 9th and round 3 at the 5th. That is two fewer breaks on pull-ups than last time.
I need to learn to butterfly kip.
December 18th, 2008 on 10:53 pm
Aaron-
So video review shows that your time depends on the definition of completion
You chin got over the bar on your last rep at 3:28.
You had dropped back down to the ground by 3:29.
Dan yelled out your time at 3:30.
Honestly, the most impressive part of this whole situation is that Dan was able to run the class, encourage everyone and turn around your time in tad over 1 second.
Gold medal for Dan. You did alright as well Aaron.
December 18th, 2008 on 10:58 pm
When can we expect to see the video(s)?
December 18th, 2008 on 11:13 pm
Fran
75# and blue band
10:37 (I think…)
Was doing ok until I hit the second round of pull ups like a brick wall.
December 19th, 2008 on 12:35 am
“Fran”
21-15-9
95 lbs Thrusters
Pullups
5:42
December 19th, 2008 on 7:16 am
Fran”
21-15-9
65 lbs Thrusters
Pullups (21 w/ tan, 15 and 9 with blue)
7:27
December 19th, 2008 on 8:12 am
Awesome work to everyone – and I guess on a workout like Fran I should be more careful with my watch (as Siddharth pointed out.
Sean – and Glover – trust me, you will improve on this workout very quickly . . . more quickly than you think. I went from doing it not as RX’d to doing it as RX’d and improving my time by like 2 minutes in 6 months (down to a 4+18) . . . it will happen.
December 19th, 2008 on 9:39 am
Since we don’t have video evidence on Mike (unless we do from the other camera in which case I’ll watch it more closely than the Zepruder film) he remains the champ for now, but in my records this will go down as 3:28! For sure!!!!!!!!!
December 19th, 2008 on 9:41 am
I also wanted to echo Dan’s comments about quick improvement. The first time I did this (July 2005, my first ever CF workout) it took me around 16 minutes. Then it was 12, then 8, then 6, 5, 4, 3. And I am sure when I was doing it on my own I wasn’t coming close to proper depth.
December 19th, 2008 on 10:56 am
4:47 as Rx’d, PR.
Compare to 080824: 4:58
Don’t feel too bad about this, but I thought with the introduction of the butterfly I’d shave at least 20 seconds off. Just had to break too often in the latter sets because my lungs were on fire.
I’ve been doing speed work (200s, 400s) along with the Tabata work, so I would have thought my METCON performance would have increased. Going to try to hit every other week Tabata sprints (always fun in the winter) and see if I see an uptick.
Also, need to keep working the form on the butterfly, they seemed to be going pretty well, but it can improve.
Great job to everybody today, there was definitely a “hunger for more cowbell” feeling in the box, always good to see that.
December 19th, 2008 on 10:57 am
Jim G – videos probably won’t be done until after NY, sorry!
December 19th, 2008 on 11:00 am
And my $.02 on improving your Fran time is that I went from:
080701: 5:51
080824: 4:58
So you can see improvements pretty fast. Keep hitting the pullups hard and get comfortable with explosive hip extension and overhead stuff.
And….TAKE CARE OF YOUR HANDS!!
December 19th, 2008 on 1:17 pm
Fran as Rx’d: 3:32/3:33 – don’t remember
Thanks to everyone who stuck around to encourage me to not be a P@$#!
Have to admit this was a bit of a disappointment. I was hoping to break 3:15. I’m plsd that there isn’t too much residual knee soreness this morning.
Aaron, that sounds like a good strategy with not dropping the bar. I dropped it on the last two sets and am sure it cost me at least a few seconds. Pullups went unbroken all the way through, but the fact remains that my ovhd strength is a big weakness.
I agree about seeing rapid improvements on this one. The first (and only time) I’ve done this workout was at my LVL 1 cert. I managed to drop 2:12 from my first to second Fran, 5:45 vs 3:33. Learning how to do a kipping pullup will do that for you I suppose.
December 19th, 2008 on 1:29 pm
“Fran”
21-15-9
55 lbs Thrusters
Pullups (blue band)
7:25
December 19th, 2008 on 6:53 pm
Fran as Rx’ed 7:22…completed on Friday 12/19
December 20th, 2008 on 10:09 am
“Fran”
21-15-9
45# thrusters
Pullups (box jumps)
10:22
February 10th, 2009 on 8:01 pm
[...] Compare to 081218. [...]
March 30th, 2010 on 7:58 am
There are thousands of helpful sites online that will give you great glycemic index food lists that you can use as you begin to shape and plan your new diet. It is important to note that a gradual change is recommended with any diet, to give you a better chance of sticking with it long term. The glycemic index diet is meant to be a lifestyle change and the longer you are on it the better you will feel. Below are some tips on using a glycemic index food list.