Thursters 7x3

i.e. 3-3-3-3-3-3-3

115-135-145-150-150-150-150

Sunday

5 Rounds for time

Row 250m
10 Front squat 135
15 Glute ham situp
20 Box jump 24"

24:27

Thirty

Weights scaled from 95lb Rx

For time:

30 OHS 75lb
30 Chest to bar pull ups
30 Power snatch 75 lb
30 Toes to bar
30 SDHP 75 lb
30 Squats
30 KB swings 50 lb

15:26

Notes: 23 seconds slower than previous attempt in Oct

CrossFit Games Open WOD 1 Take 2

Redid the WOD I did last week or whenever:

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches (75lb)

3 rounds + 30 DU + 12 snatches = 177 rep total

Good for 695th place in the Mid-Atlantic region.

First attempt

Rich Froning (2nd place 2010 CF Games), currently first place overall in the CF Games Open: 9+ rounds, 448 rep total...

Medicine Ball Thursday

Warmed up with some freeze tag.

Strength:
4x max rep pull-ups
90s rest between sets.

Notes: I suck at pull-ups. I could only do 6 or so without a band, then up to 10 with a band.

Metcon:
20-18-16-14-12-10-8-6-4-2
Wall Balls
Ball Slams

Notes: I felt the burn. Used 16lb medicine ball. Took me 14:50

Squats

Increase load on each of 15 reps

OHS 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

OHS 135-145-155-165-185 (failed)
FS 175-195-215-235-240
Back squat <-- ran out of time/pussed out, probably would have maxed out at 260, front squats didnt feel so great

Matt's Mon AMRAP

20 min AMRAP

1 round:

1 HSPU
1 Strict chin up (I did dead hang pull ups, I assume they're the same)
1 Ring dip
3 HSPU
3 Strict chin up
3 Ring dip
5 HSPU
5 Strict chin up
5 Ring dip

4+ rounds*

Note: did 2 rounds Rx, then subbed 5 pushups per Rx HSPU for total of 2 rounds Rx + 2 rounds scaled + 5 push ups + 1 pull up + 1 ring dip + 15 push ups + 3 pull ups + 3 ring dips + 16 push ups. Should probably start scaling HSPU.

Annie

Second attempt at "Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

13:57

Last attempt

back to the gym

20 Min AMRAP:

1 Round :

1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Notes: everything was scaled down. I did the HSPUs on a box, the chin ups (mostly) with a band, and the ring dips were "jumping ring dips". I lost count, but I did at least 6 rounds.

This was followed by 3x500m rows
Times:
1:45
1:49
1:47

Overall, it was a nice and relatively easy way to get back in the swing of things.

Burpees

For time:

100 Burpees

6:37

Weaver

Friday, March 18 mainsite WOD:

Four rounds for time:

10 L-pull ups
15 push ups
15 chest to bar pull ups
15 push ups
20 pull ups
15 push ups

24:20

and now back to our regularly scheduled programming

after 3 weeks of not exercising due to being sick, having too much work and being very lazy, i started back up again today with something quick and easy.

2 mile run @ 15:26

then, 5 rounds of:
10 pushups
10 situps
10 airsquats

-didn't time those rounds.

CrossFit Games Open 11.1

First CF Games Open WOD:

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches (75lb)

2 rounds, + 30 DU, 14 power snatches

This is the good part, to put it in perspective: former CF Games Champion Jason Khalipa...

7 rounds + 3 snatches

Basic Training Checkout

So I started CF about a month ago, and did the following as a baseline workout (well, I TRIED to):

500m row

2 rounds of:

25 air squats

20 situps

15 pushups

10 jumping pullups

5 burpees

I finished 1 round of the 2 with a time of 5:35, and was about to faint so the coach called it a day.

One month later, we had to do a "checkout" session where I do the same baseline workout to see how I improved. This time, I managed a time of 4:15 after 1 round, and a 6:57 total.

I guess it works! Metcon anyway.

clif bar recipe

hadn't heard of cliff bars before but kinda liked these:

http://enlightenedcooking.blogspot.com/2008/06/homemade-cliff-bars-no-bake.html

add protein powder and wala!

simple workout

4 sets of following
15 burpee (2 push ups)
10 v sits (training for this http://www.youtube.com/watch?v=gKtMa8wbccg)
10 snatch (low weight)

16 minutes.

Bureeps really slow me down, really takes like 30-45 seconds to recover from each set.

Oly in the AM

First pre-work WOD in 1+ years


Behind the neck jerk: 1-1-1-1-1-1-1 (7x1)

155-175-185x-185-185-190-195


Finished with snatch-grip deadlift @ 135lb (4x5)

Grace

For time:

30 clean and jerk (135 lb)

6:57

How to Lift Like a Pro

I read a few posts, and immediately came to the realization that no one here knows how to lift. Thank god I'm here to set everybody straight and prevent you all from continuously embarrassing yourselves over and over again.

Pre-workout fuel: Alcohol. Everyone knows that the better a fuel is, the more flammable it is. If you want ripped abs and steel cable for biceps, you need more fuel. I prefer Jack Daniel's, as it emits a manly aroma while still retaining its inflammability. It should be obvious by now, but water is highly non-flammable, and should be avoided.

Attire: Tight sleeveless T's. There's no point in going to the gym if you're not going to let everyone know how ripped and jacked you are, while simultaneously letting them know how pathetic and subhuman they look. The question I get the most is "how tight should my sleeveless T be?" Stupid question, easy answer. Go to your designer work-out clothing provider of choice. Find a sleeveless T (it will be the one without sleeves). Now find the smallest size they have and buy it. Small works, as does Extra Small. This attire only increases in values as you increase in bulk, as your rippling pecs should shred your shirt into tiny pieces of cloth. Everyone will think you're Hulking out, and it turns out that bitches love the Hulk.

Workout: Time to get your swell on. Here's a sample of my routine:

Warm-up:

Running: 1-lap. The key is to never break a sweat. Sweating is for serfs and peons, not people of importance.

Main Course:

Elliptical: 15 min. Don't actually get on the elliptical, that's for pussies. Your goal is to find the best, most spandex'd asses and stare at them. Take a break every 5, don't want to over exert.

Protip: most gyms have multiple groups of ellipticals, so if the first group looks likeCampbell's Chunky Soup sloshing around in a plastic bag, move on to the next elliptical group

Rest: 15 min

Flexing: Set 4, reps 15. Find the biggest, most centrally located mirror in the gym and flex. Don't forget to changes poses, and scream at every flex-apex. If everyone is staring at you, then you're doing it right.

Rest: 15 min

Bench Press: Sets 1, reps 1. Put the heaviest weights you can find on the bar, then try to kinda move it around. Make sure you clank the weights so everyone knows how heavy it is, and scream.

Leave.

For after-workout nutrition, I suggest pop-tarts (frosted, any flavor). Of course, pop-tarts alone won't put meat on your pecs, so I suggest mixing in some fruit-snacks. They have all the colors of regular fruits, with a much mannlier dose of essential sugars and food-dyes.

Congrats, you're done for the month, get ready to be God of your disgusting friends and the object of eternal envy.

-PhD in being Jacked

Burpee, Run, Repeat

First outdoor WOD of the year. It was 55-60 degrees in DC this afternoon and perfect for a simple metcon.

6 rounds for time:

20 burpees

400m run

~18-19 mins

Notes: fucked up my stop watch when I was trying to stop it after I finished, pressed stop then reset immediately after so my WOD took me 00:00. Had under 15 min going into the last round and felt like I was on a better pace than previous attempts at the WOD (best previous time was +19:00).

Saturday workout

did a crossfit inspired workout today

(dead lifts, 50 meter sprint, pull ups, 50 meter sprint)*7 times. finished in 25 mins

(40 sec straight-legged ab hold, 100 meter sprint)*4 times, 200 meter sprint. finished in 8 mins. (was really loving the weakened hip flexor running ;))

dls were 205x10, 185x8, (135x8)*5. DL dropped dramatically as 1. my thumbs were really hurting and 2 my forearms were lagging.

pull ups were bwx10, (bw-20)x8, (bw-30)x6, ((bw-40) x6)*3

10 minute stretching.

I switched my deadlift grip to hook grip... I can really tell this grip will make a huge difference once I start getting used to it. The bar just doesn't spin at all, and the bar stays much higher in my palm. Absolutely fantastic.

check out this link! http://www.owresource.com/training/hook.php

thursday workout

Hey all.

worked out yesterday. goals were high intensity.

so 18 minutes 140 flights of stairs heart rate after 1 minute of cooling down was 172 (was happy with this). Maxed out at 145 steps per minute.

then 10,8,6,4 135 25 second rest bench press (not so happy about this was pretty owned after cardio).
then 10,8,6,6 body weight dips supersetted with some biceps.

stretched for 10 mins.

2011 Crossfit Games SIte

Live

Snatches + V Ups

21-15-9

Snatch 95 lb

V up

13:01

Note: not thrilled w/ V-ups, would do toes to bar next time

Shoot Me In the Face

When I finished the WOD, someone asked "what's that workout called? shoot-me-in-the-fucking-face?"

12 min AMRAP

7 front squat 135 (155 rx)

7 pull ups

7 burpees

8 rounds

Note: title is sums it up pretty well

About Nutrition

Hey guys,

I've been reading a lot of material about nutrition and dieting, and it's really frustrating because there are so many contradictions!

When I first started working out, I'd heard about all of the typical advice one gets these days: 1) eat lots of protein, 2) eat frequently so that you keep your metabolism up 3) eat a lot during the "bulking" phase and less during the "cutting" phase, 4) breakfast is very important, 5) eat whole grains and such.

Then I start doing this crossfit thing, and learn about the paleo approach and the "zone" diet. Paleo seemed like a good idea simply because it restricts you to eating typically healthy foods, but didn't seem to have a solid foundation (besides the idea that we're genetically predisposed to eating these kinds of foods). The Zone thing seemed more scientific to me, so I tended to believe that (the idea that protein and carbs should be eaten in an optimal ratio to balance hormones for fat loss).

I then stumbled on this "leangains" website a couple of days ago, and have basically read the whole thing now. THIS guy basically throws all the generally accepted notions about dieting out the window: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html. He cites scientific evidence for his claims, but SO DOES EVERYONE ELSE. One study will say that 3 big meals is better, while another will say that 6 meals is better, and both can point to "scientific" papers that back up their claims. WTF?

So I guess what I'm asking is, what do you guys do nutrition-wise and what do you think about all this dieting mumbo jumbo?

burpees, snatch practice

I worked out from home on thursday night.

holy god, burpees are brutal. I did not at all expect that....

i did 4 sets of

15,15,10,10 burpees with 2 pushups in each rather than 1.
10,10,10,10 low weight snatch practice

in around 20 minutes. I don't htink burpees and leg workout go well together, my quads were dying from the jumping.

2011 CrossFit Games

Real deal

$250k first place prize for men and women.

2010 CF Games woms (mov)

Deads, Double Unders, Squats, and Presses

Warm up:

As many reps as possible without dropping the bar (all lifts @ 95lb):

Overhead squat (15 reps)

Front squat (10)

Back squat (20)

rest

Press (8)

Push press (2) <--sweet

Push jerk (2) <--finishing strong

Notes: maybe I'll try this again when I'm less of a puss.

WOD:

5 rounds for time

5 deadlift @ 1.5x bodyweight (225lb)

21 double unders

11:33

Notes: still struggling w/ double unders, longest unbroken set was probably 4 or 5.

Rachel Carson Challenge

Any stragglers have any luck with round two of RCC signups? March 1st came and went and again sold out in one day.

Next chance is April 1st. Don't f this one up.

Pullups + Burpees

3 rounds for time:

20 pullups

20 burpees

7:00

I think I could have gone a bit harder to shave a few seconds off, took a good number of breaks, my longest set of pullups was 15 and longest set of burpees was 10. Overall pretty satisfied considering my last attempt was ~8:50

Introduction

Hey guys,

I figured I should write a quick introduction. I'm Yang, Matt's friend here in Chicago. I've been working out the regular old way for about 10 years now, and, in looking for a change of pace, found crossfit. I'm on my first month, and really love it!

We had a 5-5-5-5 deadlift day yesterday, and I did 145-195-215-235. On the last set I only managed 3 though.

Well anyway, that's enough about me. It'd be really cool if you guys could write a quick blurb in the comments about yourselves so I'd at least know your names or something!

-Yang

Olys

For time:

1-2-3-4-5-4-3-2-1

Squat clean and split jerk 95lb

Squat snatch 95lb

13:55

On another note, this is a great write-up about the oly lift starting position/first pull Matt sent me. I finished reading the article today (it's long) and I think it made a significant impact on my form/performance. Just realized the two other times I did this WOD I did a round of 6 reps so that explains why my two previous attempts were 20+ mins. I'm guessing if I did a set of 6 today I would've added 5 mins to my time.