Tuesday 090324
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds
Rest 1 min
Tabata L-sits
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20/16 lbs
Post lowest number of reps for Hollow Rocks, Squats, and Medball Cleans to comments.
Coach Boz Shoulder Stretch
OPT Talks Post-WOD Nutrition
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To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
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March 24th, 2009 on 7:21 am
Tabata Hollow Rocks – min. 14
Rest 1 min
Tabata Handstand Holds – used small box
Rest 1 min
Tabata L-sits – subbed tuck hold
Rest 1 min
Tabata Squats – min. 9
Rest 1 min
Tabata Medball Cleans – 12#, min. 5
By the time I hit the L-sits my core was pretty much done. This was brutal.
March 24th, 2009 on 7:23 am
14 12 6
tall box for handstands/tuck holds
March 24th, 2009 on 7:30 am
Tabata
Hollow Rocks – min 20
planks
V-sits on ground
Squats – min 16
Medball Cleans – #16 min 6
March 24th, 2009 on 7:54 am
12-15-4
Hollow Rocks (min 12)
Handstand Holds
tuck holds
Squats (min 15)
16# Medball Cleans (min 4)
March 24th, 2009 on 8:16 am
18-15-4
March 24th, 2009 on 8:36 am
Anyone know of a place around here that does hydrostatic weighing? I am trying to get a read on my body fat index.
I was checking out body composition scales below last night that do the read through an electronic current. Very cool but also pricey. Didn’t know if anyone had seen or bought one of these in the past.
http://www.tanita.com/en/personal
March 24th, 2009 on 8:49 am
Rich-
I recommend the Arnold way of measuring bodyfat. Take off all your clothes and stand in front of a mirror. Jump up and down. Anything that is not related to reproduction that moves is fat.
March 24th, 2009 on 9:34 am
Hollow Rocks – 24
Handstand Holds – tall box
L-sits – subbed tuck hold
Squats – 12
Medball Cleans – 20#, 4
I left my form at home today so this was a pretty ugly workout.
March 24th, 2009 on 9:35 am
Rich, I have one of those electronic current scales and I’m not that impressed. I’ve gotten fatter and leaner and various times, the fat % number never seems to change. That might be reality, but I don’t get the feeling it’s any more accurate than the measure your waist/hips/forearm/wrist method.
I’d also be interested in hydrostatic testing if you find anything. Would be cool to know the real number.
March 24th, 2009 on 9:47 am
Helpful reminder – ALWAYS keep your eye on the bar during those butterfly kips: spitting a tooth out only looks cool if you’re in a bar fight or a hockey game.
Yesterday, I got a little too comfortable with the movement and a bit distracted. Next thing you know, I’m hunting around on the floor for a piece of my incisor, wondering how busy my dentist is this week.
March 24th, 2009 on 9:48 am
Happy belated birthday to Seamus!!
(Siddharth, I’m looking at you.)
March 24th, 2009 on 10:03 am
Rich, if you are military or DoD civilian, you can get an apppoint at the Pentagon Fit to Win center located in the DiLorenzo Health Clinic. There are couple of surveys and briefings you are required to attend at first, but after that it is pretty easy. If not I contacted the Bod Pod company and they sent me these local bod pods (I have no clue what cost would be associated with them) Also, the following link explains the difference between the various BF measuring techniques (minus Arnolds of course)
http://www.bodpod.com/bodycomp/landingOtherBC
George Washington University
Exercise Sciences
Washington, DC 20052
202-994-2952
Be Fit-test
Matt Bender
Mobile Testing for MD, DC, VA, NY
410-353-2791
http://www.befittest.com
Appointments are necessary for any location. For best testing results, be sure not to eat, drink or exercise for at least 2 hours before your test. Be prepared to bring/wear form fitting clothing such as a lycra swimsuit or spandex biking shorts and a sports bra (if necessary). The testing facility will provide you with a swim cap to compress your hair.
Who knows, maybe George Washington universtity will do it for free to get more data points.
March 24th, 2009 on 10:04 am
For any of the military, the Fit to Win phone # is (703) 692-8898
March 24th, 2009 on 10:34 am
I have a post waiting to be approved by the PCF gods, which will help make sense of my last post and this one. I contacted BeFitTest (a local company that does Bod Pod testing) about their prices and this is what I received:
“We charge a $60 fee if you come to us in the Annapolis area. We reduce the price to $45 per test if you have a group of 10 or more dropping the price to $35 for numbers 25 or more…and we’ll come to you.”
March 24th, 2009 on 10:54 am
20-16-5
This was BRUTAL. But at least now I can do handstands against the wall without being assisted on the way up. Yay
March 24th, 2009 on 10:54 am
Lowest number of Reps:
25 Hollow Rocks
Handstands on the wall
L-Sits
18 Squats
6 Medball Cleans
March 24th, 2009 on 11:31 am
Barrie,
In response to your comment yesterday –
The parkour classes are a lot of fun. I first tried a two hour intro session. They had us doing vaults, QM on a balance beam and bars, and cat leaps — all super fun stuff, just enough to make you want more. Now I’m in the level I bootcamp focusing on a specific skill each week, e.g., jumping and landing, rolling, tic-tacs, vaulting, and cat leaps. It’s repetitive, but that’s kind of the point — like PCF’s foundations classes set you up to be safe and establish consistency in the basic movements.
What I like most about parkour is that it gives me a different perspective on what my body is capable of, how I can move, and it develops the kind of skills and agility that most people let atrophy once they leave the school playground.
March 24th, 2009 on 11:33 am
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds
Rest 1 min
Tabata L-sits
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20/16 lbs
18-15-5
March 24th, 2009 on 11:49 am
Just approved Vaughn.
No birthday wishes (or soup) for those not on facebook.
March 24th, 2009 on 12:01 pm
36/17/6
March 24th, 2009 on 12:14 pm
Rich,
I have bodyfat calipers you can use.
Ian
March 24th, 2009 on 12:40 pm
Cherry blossoms + allergies = sidelined today. Damn.
March 24th, 2009 on 12:43 pm
Great job by everyone so far today on a workout the has confused me on all levels (just kidding Jen).
The L -sits look like killers judging from all the grunting and groaning.
Chad — I’ll keep an eye open for your tooth when I sweep.
Bod Pods and calipers?
How about tanning beds while we’re at it.
j/k
March 24th, 2009 on 2:03 pm
Vaughn, nice research! Thanks for the help.
And Jon..I tried the Arnold thing and got scared of flying objects. It wasn’t pretty.
I just called George Washington University and they do bod-pod for $40. Not horrible when compared to the other prices you mentioned.
March 24th, 2009 on 2:05 pm
Here’s a good article on “Everything you ever wanted to know about Tabata”
http://www.chrisstroud.net/movement/everything-you-ever-wanted-to-know-about-tabata/
March 24th, 2009 on 2:35 pm
29/18/7 (20#)
was only able to hold L-sit for first set, then did 10 second L-sit, 10 second tuck.
March 24th, 2009 on 2:37 pm
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds (sub’d plank)
Rest 1 min
Tabata L-sits
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20 lbs
8 rounds (20 secs of work followed by 10 sec rest) for 20 min total.
Post lowest number of reps for Hollow Rocks, Squats, and Medball Cleans
5-11-5
this was a lot harder than it looks! i’m glad tomorrow is my rest day!
March 24th, 2009 on 2:44 pm
as rx’d, 25, 16, 7
March 24th, 2009 on 6:27 pm
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds (24″ box)
Rest 1 min
Tabata L-sits (tuck)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20 lbs
(8-10-4)
March 24th, 2009 on 6:55 pm
[...] Jared PCF 090324 [...]
March 24th, 2009 on 7:22 pm
Tabata Hollow Rocks//Rest 1 min
Tabata Handstand Holds//Rest 1 min (Did these in a Pike on 24″ box)
Tabata L-sits//Rest 1 min (Lazy “S” done on rings)
Tabata Squats//Rest 1 min
Tabata Medball Cleans, 20 lbs
9-15-6
March 24th, 2009 on 7:23 pm
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds – 6 against the wall, 2 on 20″ box
Rest 1 min
Tabata L-sits (tuck)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20 lbs
9, 14, 5
March 24th, 2009 on 8:26 pm
15-12-5. 20″ box in pike position for handstand holds.
March 24th, 2009 on 8:32 pm
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds – 6 against the wall, 2 on 20″ box
Rest 1 min
Tabata L-sits (tuck)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20 lbs
14 on Hollow Rocks (should have pushed harder, think I had a few more in me…but then everyone says that afterwards)
18 for squats (could have done 20…would of could of blah blah blah)
8 for Med Ball cleans
HS holds were good, L sits were torture and my body was in an L for about 1.2 of the 8 rounds!
March 24th, 2009 on 8:33 pm
15-15-6
March 24th, 2009 on 8:46 pm
24-17-6
March 24th, 2009 on 8:52 pm
10-10-4
March 24th, 2009 on 8:52 pm
15-21-8
March 24th, 2009 on 9:02 pm
16-17-6
I used the short box for the handstand holds.
March 24th, 2009 on 10:18 pm
21-12-4 rx’d
March 24th, 2009 on 11:31 pm
5-14-5
Hollow rocks degraded pretty fast after the first round.
March 24th, 2009 on 11:52 pm
21-18-7
March 25th, 2009 on 12:00 am
15-17-8
Tasty.
March 25th, 2009 on 12:29 am
20-20-6
March 25th, 2009 on 8:44 am
20-14-6
March 25th, 2009 on 10:07 am
14-16-7
March 26th, 2009 on 2:58 pm
Front squat up to 275×2
Squat 225×21
DL and PP 15 12 9 in 8:58 275/115