Tuesday 091110
Row 1K
Rest 5 minutes
Row 1K
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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
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
November 9th, 2009 on 8:32 pm
That guy in the yellow shirt in this photo of the day is a really lousy poker player…..
November 9th, 2009 on 8:41 pm
Oh man, Dave… don’t even get me started! I’m sorry my AQ couldn’t hold up against your 85 off suit!
However, a little birdie told me that you donated it all back by the end of the night… how philanthropic of you.
November 9th, 2009 on 8:42 pm
Dave O – and who went all in with trip-9′s and lost it all??
November 9th, 2009 on 9:00 pm
But he lost it when a K came on the turn. Pretty tough beat. All a bunch of hacks as far as I’m concerned.
November 9th, 2009 on 9:23 pm
Ladies, if you are still shopping for lifting shoes, you might want to check out these. (Link under my name.) Great deal, free shipping, and the footbed runs slightly narrow for men, which makes it perfect for our narrower feet. Wore them for the 1st time tonight, and they felt great! I got size 7.5, for my ladies size 9 feet.
November 9th, 2009 on 9:30 pm
Peggy, welcome to the family, great job.
November 9th, 2009 on 10:07 pm
Peggy,
OMG your back! Kick it sister!
November 9th, 2009 on 10:24 pm
So after the recent discussions, I find myself with two (big) questions (and a bunch of sub-questions)…
1. Warm-ups – in realizing my goats and getting some advice on what to practice should these become my warm-ups? added to the warm ups? Are the warm-ups designed specifically to prepare us for a particular WOD? Or can we create our own that will focus on our goats?
2. After reading Chads notes on nutrition and finishing the paleo fast, I am wondering about non-paleo “cheats”. I don’t feel the need to eat one big “free” meal a week, but rather seem to crave small breaks three or four times a week. Does this matter? I feel like in the end it would be the same amount of food, but spread out over the week, rather than one big meal. Thoughts? Bigger step backwards?
November 9th, 2009 on 10:59 pm
All,
The spirit of Crossfit has transcended even my personal life, only, in this case, it would be more aptly described as “Relationship Gone Bad.” I can give any interested parties the details, but plain and simple, I need new digs, ASAP. Anyone need a roommate? Anyone know someone who wants/needs a roommate? Male or female, doesn’t matter. Otherwise I’ll be at the box alot more than I’m welcome in about 30 days. Thanks in advance. mikebonitt@gmail.com
Mike
November 9th, 2009 on 11:43 pm
Sophie:
Like Ken, I’m nowhere near being one of the nutritional experts at the gym. What I’m about to say also falls fairly far outside ‘official’ Crossfit lore. With that being said …
I recall seeing a study (I’ll see if I can find it again if anyone’s interested) that concerned itself with the effects of cheat meals on leptin concentration. Leptin’s that protein/hormone that’s released by fat cells that tells your body that you’re starving when you’re losing bodyfat, and that it needs to preserve fat and get rid of excess muscle. Less bodyfat means less leptin, and less leptin is the “oh shit” message to the brain.
It turns out on a reasonable diet that leptin is depleted in about a week. So a cheat meal or cheat day per week is actually really beneficial for body composition goals. More or less frequent cheat meals are less effective.
I played around with this myself about two years ago, and this seemed to work as advertised.
However, we’re chasing performance, not looking good naked. And I’m not sure what leptin’s role in human performance is.
Also, this discussion has a serious case of missing the forest for the moss growing on the trees. The real answer for 99% of the population is “do whatever it takes to eat properly most of the time.” The same applies for carb cycling, most supplements, pre/peri/post workout nutrition, etc.
November 9th, 2009 on 11:48 pm
Ah, I missed a crucial step. Sorry.
The point of cheat meal timing is that cheat meals raise leptin levels back up to their optimal levels, without having too adverse an effect on body composition.
So: mild caloric restriction for the week (reduces leptin, induces body composition changes), then a cheat day (bumps leptin back up to where it was), equals a net caloric deficit for the week and no “save the fat!” signals to your CNS. Repeat as needed.
But, again, it probably doesn’t matter.
November 9th, 2009 on 11:51 pm
Sophie – 80/20 is 80/20, regardless of when you eat that 20%. So, if that means 3 or so small cheats vs a big day then all the power to you. Personally, I prefer to have a few small cheats rather than one big one because the big one makes me feel yucky more often than not.
Mike B – So many ways I can go with this, so many ways…
November 9th, 2009 on 11:57 pm
So I’m surfing around the Fight Gone Bad website to see when my t-shirt will make it to the box/me whatever when I came across this very inspirational video about an Air Force servicewoman who was injured in Iraq in 2004. After a long recovery, she gets into CrossFit and does Fight Gone Bad this year and ‘reveals’ something publicly for the first time.
http://www.youtube.com/watch?v=dii0yA9M8KE
November 10th, 2009 on 12:03 am
Peggy,
Welcome Back!! Hope to you around A LOT!
November 10th, 2009 on 12:07 am
Amazing FGB video! She is amazing, and was a warrior long before she started CF!
November 10th, 2009 on 12:10 am
Laura,
Agreed. Pretty damn amazing.
November 10th, 2009 on 12:31 am
Click my name for someone else’s thoughts on the 80/20 rule.
Sophie,
Whether you have a little sugar or a lot of sugar, you will cause an insulin spike and you will be stalling your progress. Spiking your insulin 3 or 4 times a week is not going to get you nearly the same results as someone who regularly goes a week or two without “cheating.” I wouldn’t be too concerned with the overall amount of food you consume. More important is how often you eat food that spikes your insulin. In that sense, eating 2 pints of ice cream over the course of 3 or 4 days is a lot worse for you than eating 2 pints of ice cream in a sitting.
November 10th, 2009 on 8:17 am
3:17 first 1000m
3:44 second 1000m
7:01 total time
First round wrecked my sorry ass…
November 10th, 2009 on 9:49 am
Happy Birthday Marines! 234 yrs of protecting this country. Semper Fidelis!
November 10th, 2009 on 9:57 am
Steven…can we please clarify this line “However, we’re chasing performance, not looking good naked.”
I mean, I beg to differ…otherwise why would Scott, Jason, Gabe, Paul etc take there shirts off every day to workout unless it was to compare body composition and determine which lucky guy would get to go home with Vegas after the Friday 6pm WOD?
November 10th, 2009 on 10:04 am
Rich S,
Don’t forget to add you to that list. But nonetheless, touche kind sir. well played
November 10th, 2009 on 10:14 am
Jason, I chose to ignore my selectively Casper ass until I get tan again or grow enough chest hair to look tan (Pete). Florida for thanksgiving so please be prepared for plenty of turkey induced shirtless WODs at the end of the month.
November 10th, 2009 on 10:18 am
Rich,
I understand you are upset about being hurt and that you feel weird taking your shirt off to roll out and stretch, but dont hate the player, hate the game.
November 10th, 2009 on 10:22 am
Rich, dont be a hater because you still cant become a Sin City Clydesdale. We may have to create a “pony” group for you and Jon if one of you can grow a decent mustache. Otherwise you will be forced to serve the Spidermonkey and the growing army of Ninja’s……
November 10th, 2009 on 10:25 am
From CMC:
Today is the birthday of the Marine Corps, which was founded in Tun Tavern, PA on 10 November 1775. Each year on 10 November Marines around the world remember the founding of our Corps. If you have a family member, coworker, or friend, who is a Marine, I am sure he or she would appreciate you wishing them a “Happy Birthday”. And remember there are no ex-Marines. Once a Marine, Always a Marine.
2009 Birthday Video (9min): http://www.youtube.com/watch?v=V7Bicfc9dp0
Also, please remember and consider saying a prayer for those Marines unable “lift a glass” tonight, but instead are doing what has made the Marine Corps special since its inception:
http://www.metacafe.com/watch/3628683/women_marines_u_s_employs_secret_weapon_in_afghanistan_war/
http://www.youtube.com/watch?v=KT3YtP3qPLk&feature=related
http://www.youtube.com/watch?v=ZVZwEd2NOwo
http://www.youtube.com/watch?v=XwtT35TuB4Y
Happy 234th Birthday and Semper Fidelis!
Marines: “No better friend, no worse enemy.” General Mattis, USMC
November 10th, 2009 on 10:27 am
Mr Penguin…so, so true. I was using the mat yesterday to do inverse burpees and, sadly, I realized i couldn’t do it shirtless because the first time I tried, I slid off the back of the mat into Siddharth’s on
And Vegas..i definitely thought that was Scott posting initially. well played. can we have your gravitar just be a picture of the belly that Scott is going to have?
November 10th, 2009 on 10:29 am
Rich, you wouldnt slide if you didnt hit the baby oil for posing before workouts…..
November 10th, 2009 on 10:30 am
I told you not to lather it on me so much…
November 10th, 2009 on 10:35 am
As to cheat meals, I like OPT’s mantra:
“Nothing taste so good as being lean feels.” (the irony of me posting this is not lost…)
As to the warmup quesion, there are a lot of solutions out there:
OPT Warmup Guidance
http://optfaq.blogspot.com/
Crossfit Warmup Guidance
http://www.crossfit.com/cf-info/faq.html#General7
Kelly Starrett Warmup Guidance
“Two of the major things impressed upon me from Kelly Starrett’s seminar are the importance of a thorough warm up and warm down. ESPECIALLY if you are working with an injury, you need to be hot and sweating BEFORE you begin your wod. After your wod, you need to stretch and cool down in a lengthened state. This is one of your biggest weapons for injury prevention. Range of Motion work should be just as much a part of your training as any other component. If you’re only going to do one thing, Stretch Your Hamstrings!”
Catalyst Athletics Warmup:
http://www.youtube.com/watch?v=XhHc7FbSUiY
A very good collected Pre-hab, Warmup, Rehab thread with collected info from Catalyst Athletics (and some stuff from Stuart McGill, which will make Dan happy):
http://www.performancemenu.com/forum/showthread.php?p=64668
Sophie/Steve – On Leptin:
http://www.tmuscle.com/free_online_article//the_leptin_manifesto;jsessionid=462012E9E229227E66826579E09C8347.hydra
November 10th, 2009 on 10:36 am
1km = 4:47.2
1km = 4:48.2
Slow, yes, but dang consistent.
November 10th, 2009 on 10:43 am
Glad to be back! I just wish the workouts were harder…
November 10th, 2009 on 10:48 am
1st Row: 3:10
2nd Row: 3:25
November 10th, 2009 on 11:26 am
1st row: 3:56
2nd row: 4:12
November 10th, 2009 on 11:38 am
Question: What do you call the diet of someone who cheats several times a week on multiple days?
Answer: Crappy
If you are looking to make serious changes to your body and performance, I wouldn’t take any cheat meals for 2 weeks. Then maybe take 1 per week. Yea…Sorry about that.
————–
1) Olympic Lifting Tonight at 7PM. Come learn how to actually use those fancy Olympic Lifting shoes you bought.
November 10th, 2009 on 11:38 am
Happy Birthday, Brian PCF and Mike PCF!
Happy Birthday, Dad!
Happy Birthday, any other USMC Crosfitters I’m unaware of!
My back is still not right and I miss Crossfit…so, so much. On the bright side, my mustache is coming along nicely.
November 10th, 2009 on 11:43 am
Peggy – HA.
Congratulations to the Foundations grads — looking forward to seeing all of you guys in the box.
November 10th, 2009 on 11:51 am
Happy Birthday Liz K!
November 10th, 2009 on 11:55 am
1K rows: 3:48, 3:55.
November 10th, 2009 on 11:58 am
That is a terrible picture of me, Alison you neglected to tell me this would be posted where actual people could see it
November 10th, 2009 on 12:10 pm
1st Row – 3:38
2nd Row – 3:59
November 10th, 2009 on 12:21 pm
Thanks for the USMC B’day reminder Brian. I usually remember this one! I am off to send some texts…
November 10th, 2009 on 1:03 pm
Welcome back, Peggy!
November 10th, 2009 on 1:06 pm
Call me what you want to, but I still don’t think that having a few small cheats throughout the week equals a “crappy diet”. I think it has everything to do with the individual and with the amount/quality of the cheat. Having a glass of red wine one night, maybe some cheese in your salad a couple of days later, and some tortilla chips a day or so after that is not a crappy diet. Eating a gallon of ice cream in a week or in one sitting could be. Eating a Costco-sized bag of tortilla chips could also be bad. I know that I can go through 10+ day periods where I am in no need for a cheat, but if I know that I absolutely need x, a small portion isn’t going to kill me.
Finding out what your body can handle and cheating smart is one of the points of going through the whole clean thing anyway, right?
November 10th, 2009 on 1:28 pm
1st row – 4:23.7
2nd row – 4:29.1
Noob question – after a cardio-heavy WOD, do any of you get “cardio cough”?
I’ve been finding that this has been happening after running WODs, rowing WODs and fast metcons. Usually lasts a day or two.
Just curious.
Thanks.
November 10th, 2009 on 1:28 pm
3:52
4:09
Huge drop off. I killed myself on the first one and was not fully recovered for the second.
November 10th, 2009 on 1:56 pm
Wendy:
I get it. There is actually a medical term for it. I call it “tasting pennies” or the “Fran cough”. Good times.
Kassi:
On paper what you are saying is correct. However, I can tell you from a bunch of practical experience that it never works like that.
When you are making such a radical change in lifestyle, you gotta go stone cold sober for awhile. I’d equate it to saying “I’m going to stop smoking, except for 2 cigarettes every other day”. Sure, on paper that sounds likes a reasonable plan. But when you have been smoking for 20 years, that number slowly starts creeping up until you are back to your old ways.
My recommendation for anyone who is serious, is to eat perfect for some length of time. To change habits like these, that have been ingrained for many many years, you gotta get serious. Give me 3-5 weeks without cheating at all, then we’ll talk.
November 10th, 2009 on 2:18 pm
Jon,
You are talking about the initial approach to changing how you eat. Kassi is talking about the maintenance level. Once you have cleaned up the diet realized what cold turkey feels like, where do you go from there. Small cheats a few times a week or a big cheat once a week.
I am not sure what is better. On the one hand it is great for the body to get 6 uninterrupted days healthful eating. On the other hand, if you can incorporate a small cheat into your meal plan you might be able to offset it. There is no offset for a pint of Ben and Jerry’s, but I can have some flat bread with my salad and chicken as my only carbohydrate and stay in Zone proportions. the fat and protein in the salad mitigate the insulin spike and allows me to stay in the zone. Half a pizza puts me WAY out of the Zone.
But small cheats does NOT mean pasta every fifth meal (there by keeping with the 80-20 rule) or candy from the jar at work, but only one piece. I try to cheat in the context of an otherwise healthy meal.
November 10th, 2009 on 2:55 pm
Mike sent me some precious quotes from Coach Rip. Here’s one I think is appropriate:
“…what should my ideal body weight be for this program? Have you made a table for this, or what do you recommend?” – trainee
“Your ideal bodyweight as an ectomorph at 6′ 0″ will be 214.378 lbs. There. Happy? And if you lose or gain a pound, I will have you killed. It is important to be ideal..” – Rip
November 10th, 2009 on 3:01 pm
@Rich S. I take my shirt off during WODs because I want everyone to marvel at how much weight I can pack into such a compact frame, much like depleted Uranium.
If I cared about looking good naked I would stop drinking so much and go paleo. Fortunately for me, all I need to do is be functional and make weight (get taped).
Happy 234th Birthday Leathernecks!
November 10th, 2009 on 3:14 pm
Happy birthday Liz K!
November 10th, 2009 on 3:16 pm
HAPPY BIRTHDAY LIZ K!!!!!
For the record, I’m sad that Siddharth posted this before me. Maybe I can beat him to your FB page.
November 10th, 2009 on 3:29 pm
HAPPY BIRTHDAY LIZ K!!! Hope you have a day as wonderful and happy and kind as you are.
November 10th, 2009 on 3:30 pm
3:55.2, 3:59.3
November 10th, 2009 on 3:46 pm
Thanks Aaron and Kassi. That was my question, transitioning to maintenance paleo. Now that I have finished the fast, I don’t really crave 1/2 a pizza. But sometimes a girl just has to have her peanut m&ms, so not sure how to incorporate them properly.
Jon should know this since he has been talking to me for a month about the fast. Guess the stash has him confused.
November 10th, 2009 on 3:50 pm
Sharon, send me an email address so I can send you some pics
November 10th, 2009 on 3:53 pm
Jon is asking for 3-5 weeks without cheating,,,,, is that his attempt at a pick up line??????
“Courage man, the hurt can not be much,”
Rich will be oiled up again you can be sure
November 10th, 2009 on 3:59 pm
Oh, and I expect an invitation to the next poker night. I am always looking for a games!
November 10th, 2009 on 3:59 pm
sdichiara at gmail.com
November 10th, 2009 on 4:05 pm
Scientists have now figured out why Jon gets confused so easily. Apparently those eating low-fat, high carb versus high fat, low carb diets tend to be, “…less angry, depressed and confused after one year than those who ate fewer carbs and more meat…”
Link to Bloomberg article in my name.
November 10th, 2009 on 4:46 pm
3:54
4:11
November 10th, 2009 on 4:47 pm
Jon – do we have to register for 7PM Oly class or just show up?
All – it isn’t baby oil that makes Rich slippery.
Crossfit poker!!?!? I’m all in.
November 10th, 2009 on 4:55 pm
warning…just because Scott will sit down and take his shirt off at the poker table doesnt mean it is strip poker..its just a standard tuesday.
November 10th, 2009 on 4:56 pm
3:51
3:58
November 10th, 2009 on 7:32 pm
3:17
3:26
Vegas, Paul and I decided to celebrate 234 years of Marine Corps awesomeness with “Angie Dates a Marine”
58 reps of each with a 20# vest
9:57…last time I did half Angie with 12# vest at 9:40..so improvement definitely
November 10th, 2009 on 7:37 pm
3:23
3:29
November 10th, 2009 on 7:44 pm
Dear friends who love rowing – Ok so I know love may be too strong of a word here because it might only apply to me, however I appeal to all people who are interested in improving their rowing technique realizing the weather might eventually turn and we might have to do more of it in the “winter”. If you are interested in learning technique and maybe some drills for rowing I would be happy to work with people one-on-one or in small groups. I know when we do have rowing workouts we go through what it should look like really quickly and people don’t always get it with a quick look and there are only so many coaches to go around so I am happy to help people if interested. I am usually around (or can be around) before or after the 6pm WOD and/or Saturdays. Feel free to pull me aside and ask me to help or e-mail me at emilee.cummings@gmail.com if you actually want to set up a time to work (e-mail is better because I am not an avid blog checker but tend to read e-mail once a day). Just thought I would throw it out there because rowing can cause back problems, which no one wants (and it pains me to watch people row poorly). Thanks!
November 10th, 2009 on 7:51 pm
3:21, 3:38
beat PCF Brian on damper settings…made my day.
November 10th, 2009 on 7:56 pm
4:37
4:50
November 10th, 2009 on 8:02 pm
Aaron,
You were invited. I posted a message on the board. But next time I’ll personally invite you–and make sure to bring lots of $$$.
1st Row 3:39
2nd Row 3:39
November 10th, 2009 on 8:06 pm
4:33
4:42
November 10th, 2009 on 8:12 pm
3:20
3:41
November 10th, 2009 on 8:23 pm
4:20
4:23
November 10th, 2009 on 8:50 pm
3:28
3:38
Stuck to Jon’s strategy and maybe could have started my last “balls out” pull a little earlier…might have shaved a few seconds off on the first. The second one I gave ALL I had!
November 10th, 2009 on 9:03 pm
3:34 / 3:43
“Angie Dates a Marine” w/o the vest: 6:40…good times
November 10th, 2009 on 9:06 pm
3:20/3:19
November 10th, 2009 on 9:08 pm
4:33 and 4:38.5
November 10th, 2009 on 9:29 pm
3:44/3:54
Thanks Jeremy and Alison for the push….Save a minute on the second one easily…
and those roasted Pecans taste totally awesome…
November 10th, 2009 on 9:38 pm
4:28
4:21
November 10th, 2009 on 9:44 pm
Bench Press – Worked up to 115 (PR) Failed at 125 – Think I could have had 120.
Then 30 squat cleans (95lb) for time – 10:00ish. Aaron accidently turned the timer off on us.
November 10th, 2009 on 9:48 pm
Mr. Penguin,
Great picture and crazy crazy time on the “Angie Dates A Marine” special WOD of the night. you flew threw all of the exercises.
November 10th, 2009 on 9:54 pm
3:44/3:58
November 10th, 2009 on 10:04 pm
3:35 / 3:45
This was the closest I have come to puking at a WOD.
November 10th, 2009 on 10:05 pm
DNF/3:28
November 10th, 2009 on 10:16 pm
3:39/3:55… not a good showing.
November 10th, 2009 on 10:16 pm
2:59/3:45 Sub 3 mins destroyed me and I crashed hard
November 10th, 2009 on 10:16 pm
[...] 20091110 PCF WOD (Happy Birthday Marines!) Row 1k Rest 5 minutes Row 1k Times: 3:27/3:34 [...]
November 10th, 2009 on 10:17 pm
3:27/3:34
November 10th, 2009 on 10:40 pm
4:56 and 4:50 sigh
November 10th, 2009 on 10:42 pm
3:51/3:57
November 10th, 2009 on 10:43 pm
3:22, 3:48
Haha! Guch DNF’d! Classic.
Holy crap, Kyle Large! Sub 3 is impressive.
November 10th, 2009 on 10:45 pm
heads up for you poker players … WSOP final table on ESPN right now…!
November 10th, 2009 on 10:50 pm
4:23/4:24
It may be slow -but I was actually pleased. It was much better than I thought I would do- and now I have a realistic goal.
November 10th, 2009 on 11:08 pm
Chris,
We don’t laugh at athletes we encourage them. Now I’m compelled to list my excuses for the DNF in the first round.
1- Kyle L. was rowing next to me and the wind generated by his fly wheel created a drag on my rower, messed up the aerodynamics.
2- I haven’t manscaped for a while and all the chest hair contributed to the drag.
3- The cold sore on my lip slowed me down after the 600 meter mark.
4- The designated encouragers did a lousy job encouraging.
5- There was no one around to talk to and Kyle L. was busy rowing.
6- My shoes were tied to tight.
7- The color of my shorts were not matching the rower.
November 10th, 2009 on 11:11 pm
3:58, 4:09
November 10th, 2009 on 11:21 pm
3:52 first time, 4:12 second time due to stylishly baggy shorts getting caught in the rower. Guch that’s a cold sore? I thought you had lip herpes.
November 11th, 2009 on 12:21 am
3:39/ 3:40
AM- APFT
66 PU- WEAK SAUCE
82 SU
13:24
OVER ALL NOT TOO BAD CONSIDERING I HAVE DONE NOTHING BUT CF FOR THE LAST 6 MONTHS AND I JUST CAME BACK FROM 3 WEEKS TDY
November 11th, 2009 on 12:57 am
4:32/4:36
November 11th, 2009 on 7:13 am
3:28/3:45 the second one was really hard.
November 11th, 2009 on 4:30 pm
4:04.5 | 4:01.4 Thanks LeeAnn for calling me out for doing my usual negative split.