Thursday 090528
“CF GAMES”
6 Rounds for time:
30 Squats
10 Pull Ups
5 Clean and Jerk, 155/105 lbs
Post time to comments.
The Beatles Meets Moving Meets Alison
61 comments for this entry:
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“CF GAMES”
6 Rounds for time:
30 Squats
10 Pull Ups
5 Clean and Jerk, 155/105 lbs
Post time to comments.
The Beatles Meets Moving Meets Alison
May 27th, 2009 on 8:26 pm
Oh my God. I cannot believe that is me. I am so fat. And please, no comments needed to make me feel better. I can see myself in the picture.
At least Vaughn still wants to make contact with me. You wouldn’t know from his face, but he really is not afraid that I am going to knock him over with my gi-normous blow stabilized by my gi-normous body. Thanks Vaughn. Pals for life.
May 27th, 2009 on 9:11 pm
If by fat you mean incredibly muscular and RIPPED…then I whole-heartedly agree with you.
May 27th, 2009 on 9:16 pm
I can always count on you Emma.
May 27th, 2009 on 11:05 pm
Redemption WOD for Not Realizing I Was Supposed to Coach Yesterday at 1700
AKA, 3 Bars of Death
1.5 x Bodyweight Deadlift
1.0 x Bodyweight Bench Press
.75 x Bodyweight Cleans
10,9,8,7,6,5,4,3,2,1 Reps for Time.
Weights used: 245, 165, 125
Time: 35:36
So for those of you not understanding my shorthand, I had to do 10 reps of the deadlift, then 10 reps of bench press followed by 10 reps of the clean. Then 9 across, 8 across…all the way down to 1.
And finally, apologies to those who schedules I screwed up by being late. Hopefully this WOD has taught me a lesson.
On an unrelated note, yesterday was the first time we ever had an article of clothing literally explode while someone was squatting. Well, we didn’t realize that it was clothing at first, but were all happy to find out that the person didn’t blow an O ring or anything.
May 28th, 2009 on 7:17 am
FYI…
If you are planning to do the Beginner’s Olympic Lifting Seminar on Saturday, try to sign up soon. To make sure the group stays pretty small, I am going to cap the number of attendees at some point…
May 28th, 2009 on 7:17 am
Anytime Sheila, what you can’t see is your pregnancy induced, glowing, smiling face, as opposed to my look of pain….
May 28th, 2009 on 8:10 am
Only one person Rx’d this morning:
Drew 26:05 w/ CTB
May 28th, 2009 on 8:11 am
As an addendum however, the C&J’s this morning looked MUCH improved from the last time we did these.
And props to Emilee, Keanne and Neda for doing 85 lbs.
May 28th, 2009 on 8:16 am
Brian – Thanks for the extra help after the 0630
Joe – I beat your time by 40 seconds(22:15), but you still win since I used the blue band – 115# Have fun this weekend – tell the happy couple best wishes.
May 28th, 2009 on 8:28 am
17:59
, tan band for other 5
kipping pu’s 1 rnd
85#
Brian, thanks for the props.
Drew, you are a beast.
Jamie, don’t even start with Joe, he will go crazy.
May 28th, 2009 on 9:21 am
26:12
115# then 95#, I suck at front squats so I had to drop the weight to get the squat cleans – still need a lot of work on form.
This was my first workout with no band on the pullups for all rounds and even though Brian said my kips were ugly (and he was absolutely right), I consider it a major accomplishment.
Brian, please e-mail the kip instructional video to ssheamer@yahoo.com so I can start working on my parentheses and frogs.
May 28th, 2009 on 10:14 am
22:30 as Rx’d with CTB
May 28th, 2009 on 10:45 am
Not sure how to post links on this blog but the below article has an interesting discussion about whether or not you actually need to do Aerobic Training to increase aerobic capacity.
There are links to some interesting videos in the article as well. A medical doctor basically says if you lift hard, you get your aerobic workout on the drive home from the gym as your body processes the lactic acid that accumulated during the workout.
http://www.cbass.com/AerobicsNeedIt.htm
May 28th, 2009 on 10:49 am
Sheila – all I am going to say to you is “Seriously? Seriously. We ALL know you are FAR from being fat”.
Next thing…can I just say how pumped I am about movie night tomorrow!
May 28th, 2009 on 11:17 am
Boz’s kipping pullup progression:
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps1.mov
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps2.mov
http://media.crossfit.com/cf-video/CrossFit_AdrianKPUFixHips.mov
Annie’s Kipping Pullup Progression:
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep1.mov
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep2.mov
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep3.mov
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep4.mov
All pulled from:
http://www.crossfit.com/cf-info/excercise.html
May 28th, 2009 on 11:17 am
22:37
May 28th, 2009 on 11:20 am
BTW to all, unless an admin user that can approve comments (which is only coaches) the only way to post links is to post them when it says “website” above your comment entry field.
May 28th, 2009 on 11:36 am
Thanks Brian, I will definitely check out the links.
May 28th, 2009 on 11:39 am
Man, this is killing me. I haven’t been to the box this week and there have been some awesome WODs! I’m still recovering from an unfortunate bachelor party injury that I suffered over the weekend. BTW, 20 wrestlers in a beach house for a weekend is not what I’d call a safe or healthy scenario. Hopefully I’ll be back this weekend!
May 28th, 2009 on 12:03 pm
“unfortunate bachelor party injury.” laughed out loud at my desk.
May 28th, 2009 on 12:45 pm
San Diego question: Anyone have an opinion as to which box is best for a drop in visitor?
May 28th, 2009 on 12:55 pm
Chris K, I’m in agreement, there have been some awesome WODs this week. Sweet WODs.
And Shiela, at least you can run
May 28th, 2009 on 1:12 pm
Yeah Sheila, not all of us are so fortunate.
May 28th, 2009 on 1:12 pm
Shiela…woman, I am not even going to comment.
Have a great time this weekend and enjoy the movie! I am anxious to hear the feedback. I am off to my L1 Cert. in Kansas this weekend and, as most of you know, I am SO excited!!! I will do my best to represent PCF well (although, we all know that we have the BEST Box).
May 28th, 2009 on 1:24 pm
Click on my name and it links to Coach Burgener’s C&J video
“I love the Jerk. it is just a freaking great exercise… Real mean and real women clean and jerk and that is how you become big strong and powerful quick”
I would love to go to the Oly cert with Coach B in October, but it is on my wedding day and those things (weddings) are a little tough to reschedule.
May 28th, 2009 on 1:28 pm
CF Invictus is awesome in San Diego. Also CF Camp camp Pendleton is cool, but you need a CAC to get on the base, and its a bit of a drive.
May 28th, 2009 on 1:34 pm
I’ve heard of people rescheduling weddings for football games… but a cert might be a stretch
Sheila, you are an athlete. You need those beautiful muscles to continue kicking the rest of our asses daily. You’re also about 10 feet closer to the camera than Vaughn is and accordingly out of perspective.
May 28th, 2009 on 1:52 pm
You guys are all crackin’ me up today. =)
Jon M – I could sure use the beginners lifting seminar, but I’ll be out of town this weekend. Hope you’ll do a repeat.
May 28th, 2009 on 2:07 pm
22:55 with 115#
May 28th, 2009 on 2:08 pm
6 Rounds for time:
30 Squats
10 Pullups-Mostly CTB
5 Squat Clean and Jerks (75 lbs)
20:32
May 28th, 2009 on 2:40 pm
I was extremely unmotivated today. Doing this workout by myself today was somewhat demoralizing. I kind of just went through the motions.
18:38 RX
May 28th, 2009 on 3:37 pm
Not able to make it in tonight for this workout. So, from the gym in my cubicle I did a workout from the Crossfit Football site:
21, 15, 9
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row
I finished in 17:XX with 115# PP first set, then down to 95#. Bar dips instead of ring dips, no room for rings in my cube.
May 28th, 2009 on 4:37 pm
Jumping PUs
85#
22:28
May 28th, 2009 on 4:58 pm
Drea-
Let me know how the L1 goes. I’m going to the one in West Palm Beach, FL in Sept.
May 28th, 2009 on 4:58 pm
26:52
85#
reg. pullups
4 rounds w/ no power, AC, or music…awesome
May 28th, 2009 on 5:09 pm
Hi-
I’m looking for a little feedback from anyone who has started to follow the Zone after doing CF for a while. I started both around the same time so while I’ve seen huge results – both in how I look and in how I perform in non-CF sports – a lot of it was because, well, I started Zoning and CFing. What I’m curious about is if people have seen an improvement in their CF performance because they started the Zone. And if so, how long after they started the Zone. I ask because while I still follow the Zone, I’ve occasionally become lazy, and now that my parents live here I just can not resist the ice cream and/or brownies (let’s be honest: *and* brownies) they always have, so I’m not as good as I used to be. Also, I had a terrible terrible CF Total (I guess only the DL, which has stunk lately) and my push jerks aren’t as great as I want them to be. I love the strength WODs but have had some disappointing ones recently. (To be fair, I’ve also rocked some that included e.g. C&Js.) So when I get back from vacation I’m going to get strict with the Zone, and maybe try reducing the carbs and increasing the fat (so you don’t have to suggest that, Brian…).
Whoa, sorry that was long. I’m wondering how long it has taken people to see CF results upon making the switch to the Zone. Thanks. I hope that rambling was clear.
May 28th, 2009 on 6:25 pm
22:48
95# more power clean than squat
blue band pu
May 28th, 2009 on 6:37 pm
Justin,
I’ve seen some great results with the Paleo diet (appearance and performance wise) without following the zone protocol. I checked my macronutrient ratio on FitDay and it is about 45% Fat, 30% Protein, and 25% Carbs. I plan to up the Fat to 50-55% and drop the carbs a little more over the next few weeks.
I’m pretty new to CF but I’ve been working out for years and switching to Paleo foods is probably the best thing I’ve ever done for my health. I lost about 10 pounds in the first month while getting stronger with more energy and without feeling hungry.
I tried Zone / Paleo but I could never get my carbs to 40% of calories eating fruits and veggies – I guess that’s why most folks do zone paleo with 2x or 3x the fat blocks and swap carbs for fat.
I would think the cheat days wouldn’t affect performance as much as they would affect your appearance but that probably depends on how often and how badly you are cheating.
May 28th, 2009 on 6:40 pm
CIndy, I used to train with the Crossfit Invictus Crew. THey are in Little Italy. Great people!
17:28 as RX’D…..Damn that hurt. Great job 5pm!
May 28th, 2009 on 7:09 pm
29:36 rx’d
thanks to jamie, mike, johnand others for pulling me through the last 5 C&J’s!
May 28th, 2009 on 7:37 pm
26:21 at 95#. Scaled way down to concentrate on form but didn’t expect to take this long. This one was tough.
May 28th, 2009 on 7:45 pm
23:59
95# SC&J
Pull Ups a RX’d
May 28th, 2009 on 8:15 pm
24:45(?) with 95 lb and blue band PU. However, the more I think about it, the more I think that I did 5 rounds and blacked out. So, as they said, I may have scaled “poorly”.
My clean/squat form needs lots of work too.
May 28th, 2009 on 8:42 pm
6 rounds 23:18
65# (scaled due to injury)
Tan/blue band pull-ups
Glad to finish this one- It felt good but I am looking forward to breaking down these movements at the seminar this weekend.
May 28th, 2009 on 8:52 pm
Well well….. My time was 22:48..I was all proud of it because it was my first WOd doing all kipping pullups…right? Then I realized….that I forgot the jerk
I was just doing squat cleans…I am such a loser…however, I am proud of my kipping pullups 
May 28th, 2009 on 8:58 pm
24:21 scaled weight to 135#
May 28th, 2009 on 9:05 pm
All kipping pull-ups. Very cool Ana Isabel!!!
May 28th, 2009 on 9:10 pm
24:18 as Rx’d.
this one SUCKED!!
Need to try CTB next time. Could do all 6 sets of pull-ups unbroken and with not too much problem.
May 28th, 2009 on 9:44 pm
I had to scale down to 95#, but did all pullups in a WOD as rx’d for the first time! When I started Foundations on February 11th (I think) I was unable to do even one pullup. So while I was dead tired after today’s WOD, I did have a small smile on my face too.
May 28th, 2009 on 9:57 pm
6 rds, 55lbs, 1/2 blue band, 1/2 green band
20:01
May 28th, 2009 on 10:05 pm
6 Rounds for time:
30 Squats
10 Pullups
5 Squat Clean and Jerks (85 lbs)
24:07
May 28th, 2009 on 10:09 pm
28:13
Scaled to 95# and blue band (maybe some day no band)
Need to have a better mental focus probably could have finished 2 or 3 min earlier, but was thinking/ resting too long.
May 28th, 2009 on 10:35 pm
16:45
4 rounds, 75#, all kipping pull ups
May 28th, 2009 on 10:38 pm
Extremely proud of all you guys today, I got to see every class but the 7 pm all day and the clean form was just unreal.
The experienced athletes really took it up a notch, and the newer folks have improved dramatically. I had the camera out, ready to do another clean video showing early pulling, weight forward, etc, the common clean flaws.
There were literally next to none.
Speaks to your determination and your focus during what was a very difficult WOD.
Bravo Zulu athletes, give yourselves one.
May 28th, 2009 on 11:09 pm
ana and joe, congrats!
took the advice of dan, grandmaster of recommended scaling, and customized to accommodate the recovering shoulder:
4 rounds:
30 squats
10 strict pullups, blue band
5 squat cleans (85#)
17:03
thanks to everyone who gave a hound dog some love at the 7pm. they have been passed out on the couch, apparently spent from their WOD — AMPAP (As Much Petting As Possible), 60 minutes.
May 29th, 2009 on 7:55 am
Thanks Steve. I’ve been thinking about looking into Paleo for a while, and I think I’ll do that over the next couple of weeks.
May 29th, 2009 on 8:07 am
20:36 at #115
May 29th, 2009 on 8:09 am
24:13 135lbs
When I get my form down for the C&J I think I will be able to do this rx’d. I was happy with the pullups and squats.
May 29th, 2009 on 9:08 am
18:03
4 Rounds
115#
tan band
May 29th, 2009 on 9:34 am
26:41 as Rx’d CTB
May 29th, 2009 on 3:11 pm
22:32. Green band