Comments on: Thursday 081218

By: Yuriko Trevethan

Yuriko Trevethan — Tue, 30 Mar 2010 11:58:10 +0000

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.

By: Wednesday 090211 - Potomac CrossFit

Wednesday 090211 - Potomac CrossFit — Wed, 11 Feb 2009 01:01:01 +0000

[...] Compare to 081218. [...]

By: Bridget

Bridget — Sat, 20 Dec 2008 15:09:59 +0000

“Fran”
21-15-9
45# thrusters
Pullups (box jumps)

10:22

By: Paul

Paul — Fri, 19 Dec 2008 23:53:56 +0000

Fran as Rx’ed 7:22…completed on Friday 12/19

By: Liz F

Liz F — Fri, 19 Dec 2008 18:29:34 +0000

“Fran”
21-15-9
55 lbs Thrusters
Pullups (blue band)

7:25

By: Seamus

Seamus — Fri, 19 Dec 2008 18:17:44 +0000

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.

By: Brian PCF

Brian PCF — Fri, 19 Dec 2008 16:00:47 +0000

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!!

By: Brian PCF

Brian PCF — Fri, 19 Dec 2008 15:57:23 +0000

Jim G – videos probably won’t be done until after NY, sorry!

By: Brian PCF

Brian PCF — Fri, 19 Dec 2008 15:56:50 +0000

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.

By: Aaron - PCF

Aaron - PCF — Fri, 19 Dec 2008 14:41:48 +0000

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.