Thursday 06:30 Crash Course – Day 1

I am excited to report; this morning we kicked off our inaugural Crash Course with 8 eager participants.  We met at the Ross Pinetum, got to know eachother and laid down a framework for what we will be trying to achieve in the next 5 sessions.  Today we introduced the squat series (squat, front squat, overhead squat) with a wooden dowel.  Next time  I will have more dowels, sorry team?!  We then worked through a short but intense WOD (recently on the Main Page) to finish the session.  Photos below; click on them to see full size and be able to comment.  Please post your results to Comments so we have a running record of your results.  We will meet again next Friday 06:30.  Same location.   The presses will be next – shoulder press, push press,  push jerk.  Great job everybody! 

WOD (Workout of the Day):
4 rounds for time
400m Run
50 Air Squats

3 rounds for time
400m Run
30 Air Squats

Lois Lane:
4 rounds for time
200m Run
15 Air Squats


I was asked about diet today after our Course.  

A general prescription:  Eat meat (protein) and veggies (carbs).  Nuts and seeds (fat).  Some fruit (carbs).  Little starch (carbs).  No sugar (death).  This will get you most of the way there.  This is referred to as a “Paleo” diet.  Think like a caveman.  You can think of the Paleo diet as a “quality of food matters most” regime.  All fresh stuff, nothing processed.  If whatever you eat comes in a box and you’ve never seen it on a tree or in the ground; its probably not really food so you shouldn’t eat it.   

To really take it to the next level you will need to Zone which is prescription based on “quantity of food matters most” regime.  Check out the article on the right sidebar on Nutrition to get an idea on how to eat.  The Zone prescribes a diet in which you eat each and every meal as a balance of protein, carbs and fat.  While prescribing quantity, the Zone is somewhat agnostic to quality.  For example you can Zone on beer (carbs), steak (protein) and butter (butter). 

The ideal world is a combo: Paleo (quality) & Zone (quantity) diet.  Where you eat a certain number of Zone Blocks a day, and the composition of those blocks come from the Paleo diet.   Throw yourself onto a Zone Paleo and WOD 3-4 times a week; you’ll be lean and mean in no time. 

As an example of Zone Paleo; here’s what I ate yesterday.   I shoot to eat roughly 19 Zone Blocks a day, give or take.  I’m not perfect on the Blocks, but I try to be relentless about being Paleo, and really eliminating all Sugar.  
 – protein – 3 eggs, 3 slices of turkey bacon, 1/2 oz shredded cheese
– carb -3/4 cup of plain oatmeal, 1/2 an apple
– fat – 1 tablespoon of peanut butter stirred into my plain oatmeal, a small handful of almonds (6)

protein – 1 can of tuna
carb – half can of black beans
fat – a large handful of almonds and cashews (~24 nuts)

Afternoon Snack:
protein/carbs – 1 cup yogurt
fat – 9 almonds

protein – medium sized chix breast
carb – head of broccoli
fat – 1 tbl spoon of olive oil for cooking the chix breast, 1 tbl spoon of butter on my cooked broccoli

Bedtime snack:
3/4 cup of yogurt

Endurance Athletes vs. CrossFit

I have a number of friends that are pretty accomplished endurance athletes: marathoners and ironmen.  Very impressive stuff.  We have a running debate about the value of CrossFit training to their endeavors.  I’ve lobbied aggressively (with moderate success) to get them to give it a shot.  But usually running/swimming/biking long distances takes priority over any CrossFit WOD.  The routine of the endurance athlete is so ingrained and hard to break.  I get, “well maybe after my season, or maybe once a week to supplement things” or “well I need to run x miles this week, so I don’t really have time to CrossFit.”  Essentially the claim is that CrossFit gets in the way of the endurance training.  All which I understand, but which I disagree with.  I find it hard to argue that if you can’t do an Air Squat, or a handful of Burpees, are you really the best endurance athlete you can be? 

So far, I’ve decided the best way to make this point is to be a guinea pig.  Today I ran a 10k in Central Park at a 7:20 pace.  Far from blistering, but not bad considering that I’ve only followed CrossFit WODs and the last time I ran more than 800m was the Bronx Half in February.

But now we are about to take this to another level.  On June 7 Iwill enter a Half-Iron Man.  1.2 mile swim, 56 mile bike, 13.1 mile run with no sport specific training.  My good friend (an Ironman himself) has been doing zero CrossFit and all sport specific training whereas I on the other hand have done all CrossFit and zero sport specific training.  I have no doubt that he will beat me, but my goal is to finish respectively.   He should beat me but I hope that a reasonable finish by a CrossFitter with no swimming, biking, or long runs as part of training may validate the CrossFit model as valuable to ALL Athletes.  Taking on an Iron Man is like jumping into Calculus 2.  Tough.  Taking on an Iron Man without ever trying CrossFit in my mind is like jumping into Calculus 2 but without ever taking Calculus 1.  My contention that is if you master Calculus 1 before 2, Calc 2 will be far more manageable and heck, you might even end up better at it than before.   

If all else fails, I’m looking forward to the challenge of Half-Ironman.  Wish me luck.  Next time you see me I’ll probably be doing deadlift, cleans, kipping pullups, ring dips; any time spent on biking and swimming will get in the way of my CrossFit.

Perhaps our most challenging WOD yet

Congrats to those die hards that made it out this morning and welcome a new comer to the club: Brittany Beck!.  We had a brutal WOD and I think we were all humbled by the experience.  It even stopped raining for us.  (Results and Pics below).

Today was about working on some of our weaknesses; mainly double unders and kipping pullups.  Heck, let’s be honest, today was about busting our ass and pissing Vince off because he doesn’t have double unders or kipping pullups yet.  But you will be there soon my friend.

4 rounds for time
100 ft walking lunge
100 ft sprint
20 double unders
30 pull ups
40 air squats
Kiley – 18:38
Love – 22:38 (coach got rocked)

4 rounds for time:
100 ft walking lunge
100 ft sprint
20 tuck jumps
30 jumping pullups
40 air squats

Superboy/Superman variation
Vince – 16:54

Lois Lane:
4 rounds for time:
100 ft walking lunge
100 ft sprint
10 steps ups
10 ring rows
10 air squats

Brittany – 13:00


Visitor from Wales

We had the distinct pleasure of a fellow CrossFitter from Swansea in Wales joining us for a WOD recently in Central Park.  Tony, great to meet you and great to get connected with part of the international CrossFit community.

400m Run
30/30/30 Box Jumps/Pushups/OHS
20/20/20 BJ/PU/OHS
10/10/10 BJ/PU/OHS
400m Run