Sun 13 Jan 2013
Sunday
Posted by B-boy under Skills and Drills
[37] Comments
d
WOD
21 Deadlifts
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run
245/165
Kick off to the Nutrition Challenge starts tomorrow at 12:30 with a Nutrition Lecture by yours truly. You will learn how to make fueling for performance something that makes perfect sense and is super easy to do. You just got to be pumped and ready to do it! Get ready for sick results.
Hey everyone
Im planning on doing a vegetable share at the Yorkville CSA. If any one is interested in splitting it with me (its a lot of food) send me an email. I can give you more details. Its about 24 weeks long, from end of spring to the fall, but have to sign up soon. Let me know.
Lightbody.jason@gmail.com
Light jog to work – 3.2 miles in 32:08. Clearly need to start showing up for endurance WOD.
Here is a random thought on this Sunday rest day. Those Friday lunges caught up with me this morning. Getting out of bed was awful. Hey where is my foam roller?
1 pork sausage
2 slices cheese
3 eggs
4 ounces Nutella
Rx’ed
Endurance WOD with Lauren and Val: 3x1mile sprints – 9:27, 10:29, 9:53. Added in a 15 minute jog home.
Still feeling Friday’s lunges but I am that much closer to being able to bounce a quarter off my ass.
Squat Snatch work
Did a lot of volume with light weight to drill technique.
25 sets of doubles with 65 lbs.
Then Elove encouraged me to start adding some weight.
95 lb (2)
105 (1)
115 (1)
125 (1)
130 (1)
135 (1)
Thank u Elove for the push!
Going to be out of the gym for a while. Got bit yesterday again lol but not by a fox. It was a hyrax, one of these bad boys http://3.bp.blogspot.com/-bIPaBP8ckHI/UAWNY8nlBuI/AAAAAAAAAU4/6jDgmcuoml8/s1600/RockHyrax3.jpg
Looks like a giant rat but its related to elephants.
Lets not talk about this on facebook, my boss doesn’t want that info on there lol
5 x 5 strict press 140
Singles
155 160 165 170 175(fail)
Hungover Back Squats
5-5-5-3-3-1-3
115-125-135-145-155-165-135
OHP
5-3-1-1
95-105-115-120(f)
I’m coming for you Elove whose coming for you Eroc.
A lot of double under work but its paying off. 212 unbroken. i was pretty psyched. Nice work today Paige!! U will be a du machine soon
Back squat 2 reps EMOM for 10 min at 205#
Cash out 500m row 1:28.2.
Jmiz.. Was the Nutella on the sausage egg and cheese or separate? Not judging just curious.
Jcash..wtf??!!! That thing looks nasty
Burpee / KB tabata WOD
43 burpees (5 or 6 each round)
85 KB (16 kg, 10 or 11 each round)
128 total
Bon voyage to all the Nutrition folks.
@jcash – you can’t make that stuff up!
@tc – i see bodyweight in your near future
Power cleans, on minute(or EMOM as they say)
10×3@205
10×1@215
5×1@225
Press, 150(5)x5,165(1),170(1),175(1),180(1),185(1),190(1),195(1), 5lb PR, this came out of no-where today. This will probably be the first and last time I out-lift Eroc (he’s been nursing a shoulder)
Nutrition challene baseline – 139 (68 burpees, 71 KBS)
Speaking of out of no where – did my first muscle up today. Felt so good i did two more. Really really psyched about it.
Snatch work.
Got up to 95#. Missed a lot so stayed there an worked on form.
Hang power cleans.
Worked up to 3 reps at 155#. Started at 135.
Jcash. I am speechless. Im gonna find you a safer job than wrestling wild animals. Or at least a tv show.
@Rolf – right after. Followed by a pineapple, two boxes of jelly beans, a bagel with lox and a yogurt. Crossfit is the yin to my stomach’s yang.
Double under lesson with Rolf! Finally got a few- thank you- u da man!! And Wu Tang of course.
Nutrition WOD: 145 total
Nutrition Challenge WOD:
150 total
Worked on kipping pull ups & HSPUs with Eroc. Thank you Eric!!
Yay, Paige!! Yay, Lightbody!!
Great…our food shopping list now includes Nutella, jelly beans & pork sausage.. Thanks Jmiz #nutritionchallenge
Jason – ever thought of something like these?
http://www.amazon.com/Medieval-GAUNTLETS-Armor-METAL-GLOVES/dp/B000HUJKRM/ref=pd_sbs_a_3
Nutrition WOD: 118…not sure of the breakdown but definitely got more KBS
EWOD
3x 1 mile:
7:36
8:02 (cat hill…ugh)
7:35
Nutrition WOD: 127.
I blame Brassy. And Val for switching me to whiskey
@jcash WOW!!! I have been bitten by two humans while working in the ER but that thing looks WAY worse
@jcash Feel better!!
Nutrition WOD:
Burpees / KBS (16kg) first time using this
35 / 39 = 74 total
OHS: worked up to a 5RM @ 78lbs (PR)
Nutrition Challenge: 159. Thanks for the push Amy!
Great seminar B! Thanks!
Great seminar by Brendan! Thanks for all the info.
MetCon Nutrition WOD:
103 total: 37 burpees/66 kbs with 12kg
tried to stay consistent with the numbers all the way through. thanks carmen for the coaching and the push each round!
Power Clean day
EMOM
1 power clean, 1 hang clean (180#)
EMOM
1 power clean
190#
Then worked up to 1 rep at 200# (PR).. I have done more squatting but always struggled with the power clean
felt good, felt like I had more in me also but wanted a day without failing any reps to build my confidence
oh and did the above EMOM for 10 minutes / 10 minutes, respectively
Hahahaha I’m going to buy some of those phillip.
@ lightbody- a tv show would be great. And I can tell everyone to wear gloves if they are handling animals.
Nice work to everyone who came for a sweat fest despite a hangover. I find it helps recovery!
Endurance with Ben and Lauren. Motivated by Lauren’s lighting speed feet to push (3 1-milers with 3 min rest)
8:02 (slowed down for personal ego)
8:06 (up cat’s hill)
7:42 (what the first run should have been)
worked on pull-ups (bands) and ring rows then deads
135(5),135(5)145(5)155(3)165(1-PR) WHOO!!
Tried backsquats on Brian’s bar
135(5)135(5) stopped when my toes were working out more than the rest of my body
can the search link be added to the site? It seems like it was deleted. The one on the right doesn’t search back that far.
MetCon Nutrition WOD:
8 Minute Tabata Mashup of Kettlebell Swing (24)/ Burpees
91 total.
Time to change that number! Bring it nutrition challenge!
Nutrition MetCon:
57 burpees
+71 KBS @ 24kg
=128 total reps
Nutrition WOD: 137
+ Central Park x1
@Jcash: You should start wearing a helmet to work and wield a large stick. It’s what I do and has been working well for me.
Nutrition Challenge WOD:
43 burpees + 52 KBS @ 16kg = 95 total reps
Goal after the 45 days: 111+ (1 more rep per round). Hope that’s a reasonable goal! Thanks for the seminar, Brendan! I am more excited now (less nervous), and it’s encouraging to have so many people doing the challenge together.
123 on the nutrition WOD. 12kg kb. Thx to Amanda for the push and for record-keeping so precisely!
7/10
6/10
5/10
6/10
5/10
5/10
5/10
4/11
I don’t think the 11 came in the last round but it was in there somewhere.
Nutrition WOD – 56 burpees, 81 kbs – 137 total
press
5(45-50-60)
3(65)
5(75)
5×5 HSPU (kipping since my shoulders are toast from this past week)
Awesome job to everyone doing the nutrition challenge! Great turnout this afternoon. Nice to see so many new faces trying this out
This one’s for Monica T – Nutrition WOD – 43 burpees + 77 kbs @ 8 kg