“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (sub 3 Pullups, 3 Dips)
4 Handstand Push-ups
8 2/1.5 Pood Kettlebell swings
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Iron, by Henry Rollins

Four rounds for time of:
Run 400m
50 Squats
Compare to 080825.

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Clean and Jerk
1-1-1-1-1-1-1
Post load to comments.

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For Time:
400 meter Walking lunge
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The raw data from “Feats of Strength” Month is in spreadsheet form here. We’ll be compiling some charts and graphs to illustrate our findings. Some quick numbers of those that completed the Crossfit Total on 081103 and 081208:

Average Age: 29
Average Weight: 169 lbs
Average Height: 69 in
Average CFT on 081103: 614.7 lbs
Average CFT on 081208: 668.0
Average improvement: 53.3 lbs

I would say that’s pretty impressive over 35 days of training! Good job to everybody that took part in FOSM!

Clock Whores
The Obesity Paradox: Skinny people die easier.
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PCF - Days Off and Scaling:

We’ve been seeing some awesome effort at the box - the times, loads, and repetitions on the Benchmark workouts are the quantitative measure to all the qualitative observations. We understand you want to maximize your training time - but that being said, please listen to your body - take days off and scale (load and/or repetitions) for your fitness level. If you have questions about this see a coach prior to the WOD. Missing multiple weeks due to injury or over-training will slow your progress infinitely more than a day off. We want to see you progress as rapidly as possible - and rest and scaling are ingredients in that.

Background: We program 7 days of workouts at PCF for the convenience of our clients (note: The CrossFit main page only programs 3 on/1 off). We do not program “easy” workouts that you can consider “active rest.” There are two reasons for this:

1. With CrossFit it’s impossible to do because what is easy for one person is difficult for another - that is the nature of CrossFit.

2. There is no way for us to know who is going to show up when - it would be equivalent to trying to hit a moving target.  Additionally, as you get more fit, you may require more days off. As your metabolic fitness increases your ability to go “hard” at a WOD increases. This allows you to do workouts at paces that will put you in the “hurt locker” even more (though your ability to recover from a workout may also increase - the two probably will not increase linearly) - requiring more recovery than you initially required when starting CrossFit.

3. Finally, as RX’d workouts are not for everyone (but will be, if you stick with it). Scaling is encouraged - it allows us to maintain intensity. If scaling is not posted for a workout on the whiteboard, talk to a coach during the warmup to figure out your options.

“Fran”
21-15-9
95/65 lbs Thrusters
Pullups
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Compare to 080908.

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Metabolism and Ketosis
Ketogenic Diets and Physical Performance