SUPERWHITE, how can you do this to the mother of your nephew??? Especially the day after he had surgery. Aren’t I suffering enough? Speaking of your nephew, he is currently crying.:(
The playlists I have are now in the Sonos (the files are in the computer!) – Emma, post it here if it won’t post there and I’ll put it in today (and copy it over to the playlist page someday so that we have them all in one place).
I will be posting a list of tracks that I can’t get through Sonos (NAS, most Led Zeppelin, etc) – you guys can bring me those and I can put them on the hard drive of the computer here and then we can access them. We already have a ton of AC/DC courtesy of Kelly. I have about 80GB of music at home – eventually I’ll get that in here on an aux hard drive (after I back it up . . . so I’ll be prepared when Curtis and SuperWhite spill coffee on it).
The gym is so much better than real work. Nice job morning crew.
P.S. With all the input yesterday on T-shirts I think we’re going to have to re-do the voting . . . and DMC just told me this morning that there is a huge thread on the CrossFit main page about T-shirt slogans . . . like we need more choices
Emma – thank you
Superwhite – you can come see your nephew anytime, we live in Rosslyn. However, I would suggest in a couple of days b/c he is doped up on meds.
I was trying to irritate you with the bulky arms comment…I was expecting some retort about needing more cardio.
Here are my lists: (if I can only have one, use the all girl one and save the other for later?)
The women need an all female line-up:
MIA – MIA
The Breeders – Cannonball
Elastica – Connection
Lady Sovereign – Love me or Hate me
The Ting Tings – Shut up and let me go
The Yeah Yeah Yeahs – Rich
Veruca Salt – Volcano Girls
Peaches – The Boys Wanna Be Her
Madonna – Die Another Day
Lady Sovereign – Random
Joan Jett – I Hate Myself for Lovin’ You
Elastica – Stutter
Peaches – Back it up
And playlist #2 (co-ed)
David Bowie – Afraid of Americans
Notorius BIG – Hypnotize
Filter – Hey Man Nice Shot
Kanye West – Jesus Walks
Eminem – Till I Collapse
Huey – Pop Lock and Drop It
3 Doors Down – Kryptonite
LL Cool J – Mama Said Knock You Out
Orgy – Blue Monday
Prodigy – Smack My Bitch Up
Tool – Aenima
Nerd – Lapdance (Remix)
Still home sick, though that doesn’t mean I won’t try to come in for the workout today (4 minutes is no joke, Ryan). But a couple of things I wanted to mention.
First, as a complete CF dork, I am currently listening to the CrossFit Radio Podcast. Pat Barber (4th place at the games) is being interviewed and he is mentioning the importance of training across all the modalities. Having done CF since 2004, Pat said he only realized a year ago that he wasn’t CrossFitting. He was only training metcon, kicking his ass, and thought he was in good shape. But there was a quantum leap in his performance when he let himself train the heavy lifts and the oly stuff. He also discussed the importance of rest.
Second, Neda asked about interval training. The short answer to the question was that you rest for as long as your run is. So if you are doing 400m runs and you do 90 seconds for each run, you take 90 seconds off. This is the general rule of thumb. However, you adjust up and down. If you are training for longer distance running you do a little less rest. If you want to improve your strength/speed/power you should take up to 4 times the rest as the length of the run.
My advice is to train in all of these modalities. Never underestimate the stimulus of running 10 100 meter sprints with 3-4 minutes rest in between. If you are tempted to go out and run 5 miles, I’d rather see you do an 800m run at your 2 mile pace with 1 minute rest repeated 5 times. You are definitely getting endurance work because you don’t rest long enough, but you are training in a zone that has a lot more value than the 40 minute slow jog.
If you run on a treadmill, I only have 2 words for you: Tabata Sprints!
Something about “The Drew” combined with a hot tub in the back corner conjures interesting images . . . not necessarily good images, but interesting.
P.S. Emma – started inputing your playlist, but couldn’t find “MIA” by M.I.A. . . . which makes me think I’m missing something, because all their other stuff is there.
Think I might be ready to try the green band on some of the pullups, and then switch to black. I also need to work on doing more strict pushups for the burpees. Fun stuff for next year!
December 30th, 2008 on 8:31 pm
I LOVE SLAM BALLS WHY DON’T WE EVER USE THEM?!?!?!?!
December 30th, 2008 on 8:33 pm
SUPERWHITE, how can you do this to the mother of your nephew??? Especially the day after he had surgery. Aren’t I suffering enough? Speaking of your nephew, he is currently crying.:(
December 30th, 2008 on 8:34 pm
We did Emma! You were just too cool to be there, doing some peg mambo jambo.
December 30th, 2008 on 9:43 pm
Is it bad that I’d rather do thrusters than burpees?
December 30th, 2008 on 9:54 pm
By the way, those bulky arms look HOT High Maintenance
December 31st, 2008 on 6:30 am
WOD: 6:50
December 31st, 2008 on 6:59 am
HM, I took the picture…but I don’t do the posting on the site…so don’t blame me!
Oh my boy is crying I need to come see him.
December 31st, 2008 on 7:10 am
Did the WOD at the local globo gym this morning.
Bodyweight Fran
For Time:
21-15-9 reps of
Pullups
Burpees
8:32
Afterward, for fun, I did kettle bell swings – 3 sets of 25 reps of 40lb.
Then I sat in the hot tub!
December 31st, 2008 on 7:40 am
Bodyweight Fran
For Time:
21-15-9 reps of
Pullups (blue band
Burpees
6.24
… I have been told no more blue as of today… Thanks Dan
HAPPRY NEW YEARS EVE !!!!
December 31st, 2008 on 8:23 am
I keep trying to post my playlist on the other site and it’s not working…HELP
December 31st, 2008 on 8:42 am
WOD: 6:59 Non-Rx’d (blue band). I suck at pull-ups!
Goal for ’09 is to master the kipping pull-up. Today–it’s a stretch goal!!!
Dan, thanks for the kipping lesson and motivation.
December 31st, 2008 on 8:43 am
WOD: 7:05
pull-ups with tan band.
December 31st, 2008 on 8:51 am
Bodyweight Fran
For Time:
21-15-9 reps of
Pullups (green band)
Burpees
10:28
I was actually able to string together 3 – 4 kipping pullups at a time today! Burpees, well that is a totally different story!
December 31st, 2008 on 8:58 am
Ladies and Gents -
The playlists I have are now in the Sonos (the files are in the computer!) – Emma, post it here if it won’t post there and I’ll put it in today (and copy it over to the playlist page someday so that we have them all in one place).
I will be posting a list of tracks that I can’t get through Sonos (NAS, most Led Zeppelin, etc) – you guys can bring me those and I can put them on the hard drive of the computer here and then we can access them. We already have a ton of AC/DC courtesy of Kelly. I have about 80GB of music at home – eventually I’ll get that in here on an aux hard drive (after I back it up . . . so I’ll be prepared when Curtis and SuperWhite spill coffee on it).
The gym is so much better than real work. Nice job morning crew.
P.S. With all the input yesterday on T-shirts I think we’re going to have to re-do the voting . . . and DMC just told me this morning that there is a huge thread on the CrossFit main page about T-shirt slogans . . . like we need more choices
December 31st, 2008 on 10:14 am
Emma – thank you
Superwhite – you can come see your nephew anytime, we live in Rosslyn. However, I would suggest in a couple of days b/c he is doped up on meds.
December 31st, 2008 on 10:16 am
Oh and Dan, I don’t care about the slogan I just want a white tank or black, maybe black with red writing, that would be cool.
December 31st, 2008 on 10:26 am
Bodyweight Fran
For Time:
21-15-9 reps of
Pullups
Burpees
7:00 Rx’d
December 31st, 2008 on 10:29 am
I was trying to irritate you with the bulky arms comment…I was expecting some retort about needing more cardio.
Here are my lists: (if I can only have one, use the all girl one and save the other for later?)
The women need an all female line-up:
MIA – MIA
The Breeders – Cannonball
Elastica – Connection
Lady Sovereign – Love me or Hate me
The Ting Tings – Shut up and let me go
The Yeah Yeah Yeahs – Rich
Veruca Salt – Volcano Girls
Peaches – The Boys Wanna Be Her
Madonna – Die Another Day
Lady Sovereign – Random
Joan Jett – I Hate Myself for Lovin’ You
Elastica – Stutter
Peaches – Back it up
And playlist #2 (co-ed)
David Bowie – Afraid of Americans
Notorius BIG – Hypnotize
Filter – Hey Man Nice Shot
Kanye West – Jesus Walks
Eminem – Till I Collapse
Huey – Pop Lock and Drop It
3 Doors Down – Kryptonite
LL Cool J – Mama Said Knock You Out
Orgy – Blue Monday
Prodigy – Smack My Bitch Up
Tool – Aenima
Nerd – Lapdance (Remix)
December 31st, 2008 on 10:31 am
Dan, many thanks for the tutorial on pullups . . . very helpful.
December 31st, 2008 on 10:38 am
Oh, and 6:18 WOD. Thin tan band, strict push-ups. Almost there….my New Year’s resolution will be no more bands.
December 31st, 2008 on 11:41 am
4:05 as rx’d.
December 31st, 2008 on 11:43 am
I think a hot tub would be a great addition in the back corner…
December 31st, 2008 on 12:25 pm
Yeah, I’m picturing that. And for some reason, it doesn’t look too pretty. Is that just me?
December 31st, 2008 on 12:27 pm
4:44 as RX’d
December 31st, 2008 on 1:51 pm
5:42 as rx’d.
Thanks for kipping lesson, Dan.
December 31st, 2008 on 2:03 pm
Bodyweight Fran
For Time:
21-15-9 reps of
Pullups (blue band)
Burpees
5:40
December 31st, 2008 on 2:15 pm
Still home sick, though that doesn’t mean I won’t try to come in for the workout today (4 minutes is no joke, Ryan). But a couple of things I wanted to mention.
First, as a complete CF dork, I am currently listening to the CrossFit Radio Podcast. Pat Barber (4th place at the games) is being interviewed and he is mentioning the importance of training across all the modalities. Having done CF since 2004, Pat said he only realized a year ago that he wasn’t CrossFitting. He was only training metcon, kicking his ass, and thought he was in good shape. But there was a quantum leap in his performance when he let himself train the heavy lifts and the oly stuff. He also discussed the importance of rest.
Second, Neda asked about interval training. The short answer to the question was that you rest for as long as your run is. So if you are doing 400m runs and you do 90 seconds for each run, you take 90 seconds off. This is the general rule of thumb. However, you adjust up and down. If you are training for longer distance running you do a little less rest. If you want to improve your strength/speed/power you should take up to 4 times the rest as the length of the run.
My advice is to train in all of these modalities. Never underestimate the stimulus of running 10 100 meter sprints with 3-4 minutes rest in between. If you are tempted to go out and run 5 miles, I’d rather see you do an 800m run at your 2 mile pace with 1 minute rest repeated 5 times. You are definitely getting endurance work because you don’t rest long enough, but you are training in a zone that has a lot more value than the 40 minute slow jog.
If you run on a treadmill, I only have 2 words for you: Tabata Sprints!
December 31st, 2008 on 2:16 pm
I vote for new T-shirts in red. Check out http://www.crossfitshirts.com for more ideas
December 31st, 2008 on 2:20 pm
Something about “The Drew” combined with a hot tub in the back corner conjures interesting images . . . not necessarily good images, but interesting.
P.S. Emma – started inputing your playlist, but couldn’t find “MIA” by M.I.A. . . . which makes me think I’m missing something, because all their other stuff is there.
December 31st, 2008 on 2:33 pm
4:53 as rx’d
December 31st, 2008 on 2:48 pm
Scratch the M.I.A. one then but would you add Zebrahead – Get Back to the middle of the co-ed one?
Thanks Sunshine, you’re the best
December 31st, 2008 on 3:41 pm
3 Rounds of
50 Push up’s
50 Sit up’s
50 Squat’s
Lost track of the time.
December 31st, 2008 on 5:48 pm
as rx’d: 5:59
Happy New Years!!!
December 31st, 2008 on 5:55 pm
7:28
blue band after the first 10 pull ups
December 31st, 2008 on 5:59 pm
Bodyweight Fran
For Time:
21-15-9 reps of
Pull-ups (tan band),
Burpees,
9:04.
December 31st, 2008 on 6:34 pm
Bodyweight Fran
21-15-9 of
Pull-ups (black band)
Burpees (knees)
7:19
Think I might be ready to try the green band on some of the pullups, and then switch to black. I also need to work on doing more strict pushups for the burpees. Fun stuff for next year!
Happy New Year everyone!
December 31st, 2008 on 7:27 pm
Bodyweight Fran
For Time:
21-15-9 reps of
Pullups (about 30 reps then had to go to blue band)
Burpees (good way to end the year)
8:58
December 31st, 2008 on 7:48 pm
Bodyweight Fran
Pullups kipping, Burpees flopping
5:28
Happy New Year everybody!
December 31st, 2008 on 9:58 pm
WOD – 6:59 w/ tan band.
December 31st, 2008 on 11:13 pm
Bodyweight “Fran”
For time:
21-15-9
Pullups (green band w/ poor attempts to kip. last 9 were jumping pullups)
Burpees (knee pushups)
7:28
December 31st, 2008 on 11:17 pm
Bodyweight Fran
For Time:
21-15-9 reps of
Pullups
Burpees
8:43
Did the pull-ups with the green band and did “floppy” burpees. Happy New Year!
January 1st, 2009 on 10:51 am
28/m/5’4″/202#
4:03 as rx’d
January 1st, 2009 on 12:56 pm
Bodyweight Fran (again)
This time used a rubberband that is about a third of the size of the small tan band. Thanks Ferrell! And real burpees again.
6:49
January 1st, 2009 on 3:00 pm
Great work to all the Wednesday folks . . . I definitely saw some Fran-like effects from people hitting it hard.
January 1st, 2009 on 4:11 pm
6:40 as RXD
January 1st, 2009 on 4:56 pm
6:15 as rx’d.
January 3rd, 2009 on 8:36 am
Blue band pullups, ten-ish strict burpees, then knee push up burpees
6:46
December 24th, 2009 on 3:14 am
Hi buddy, your blog’s design is simple and clean and i like it. Your blog posts are superb. Please keep them coming. Greets!!!