Minute Waltz

Friday 071130
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 071029.


Is your workout wasting your time?

Why your health club sucks
The Yale Diet
joshcfsc.jpg
Go west, young Ant. Go west. Josh in Santa Cruz.
nicandjol.jpg
Nicole and Jolie. They both eat in the zone.
Here is an excerpt from Nicole Carroll’s CFJ article entitled Getting off the Crack”
I knew CrossFit prescribed the Zone diet so I bought the books, read them, got my measly block prescription and tried the diet. The deal I made with myself was that for two weeks I would weigh and measure precisely. If after two weeks I wanted to go back to eating the way I was before I could. No guilt, just an experiment.
Four weeks into the Zone diet, I was stronger and faster than I had ever been. I had lost fat and gained muscle. My benchmark workout times decreased, and my pull-up numbers increased. I hit PRs in deadlift, back squat, and push jerk. I had more energy, recovered more quickly, and could push harder more often. Furthermore, I was happier and more emotionally balanced. I woke up feeling good. Best of all, I felt sharper. The tiny bit of hunger that remained kept me on an edge that I have come to appreciate tremendously. I can only describe it as a state of readiness, of feeling honed physically and mentally…

Zone Basics
maurapress.jpg
Maura getting stronger.
jeffball1.jpg
jeffball2.jpg
Jeff playing around.

Responses

  • marisela

    i miss pics :(

  • michelle

    ok HELP- retarded question. u do one pullup. say you do it in 10 seconds. then do you wait 50 seconds and then on the second minute you start your next 2 and then inthe third minute you crank out three and then inthe 4th minute pray you can crank out 4-and if you cant-thats it-game over you had a 6 minute workout?
    OR can u borrow the extra 50 seconds left from your first pullup in your first minute and apply it to your secodn minute? and so on? Can you collect your unused time and “donate it” to the upcoming minutes?
    not trying to cheat i swear-just trying to make sure i cover all angles of this since i will likely do this at home with the doorgym and have never done this one
    thx

  • Moon
  • http://www.crossfitnyc.com Tyler Durden

    Michelle
    You don’t get to accumulate minutes.
    Minute 1: 1 pullup
    Minute 2: 2 pullups
    Minute 3: 3 pullups
    Your workout might only last 5 minutes if you cannot do 5 pullups in the fifth minute. C’est la vie.
    The trick is that as you go along you get fatigued and your pullups take you longer and thus you have less rest before you have to begin the next round. The first several minutes of this workout are boring beyond belief, then it suddenly gets very very hard.
    You can also try it with pushups, double unders, kettlebell swings.
    You can play this game for a long time.

  • Jeff

    Ewen
    Thanks for the rowing pointers. Having almost no rower experience, it was incredibly valuable to me and I could instantly notice the improvement in the efficiency of my pulls.

  • michelle

    amazing-i went off the paelo diet last night-just for a little bit-ate some smartfood popcorn a t like 2 am. i feel sooo sick today. in fact when i atee it it didnt really taste so great. and now i just feel icky. wont be doing that again. that 4 days was some good stuff.

  • Hari

    Michelle,
    A few nuts or a spoon of peanut butter would have done the trick.

  • AllisonNYC

    Keith: The World Championship of Double Dutch is this weekend!
    The BK peeps could take it again this year!

  • AllisonNYC

    That picture just popped up. When was Josh in Santa Cruz?!

  • Brett_nyc

    15 rounds +10 NEW PR
    old pr 14rounds +8
    post: 5×5 HSPU forehead to floor, A few negatives on the later sets…
    FYI, OPT got 20rounds +20. Just savage.

  • Ewen

    15 rounds flat (PR, 14+ a few last month)
    Stopped because of a torn callus, but I doubt I would have made it through 16. Broke every round into sets of no more than 4, I think that made the difference.

  • Jack Bauer

    Nicole is hot! Smoke you like cheap crack-nice. Now those are cocktail arms!

  • AllisonNYC

    I love that woman. If Coach and Nicole didn’t tell me to start the Zone I probably never would have. They gave me the push I needed.

  • http://www.crossfitnyc.com Tyler Durden

    Allison please post a link to the info on the double dutch championships.

  • xuan mai

    5 Rounds. First time doing these without a band. Last time (from memory), I got 8 rounds with the blue/tan band.
    Post:
    Cleans
    42 x 3
    62 x 3
    72 x 3
    82 x 3 x 2

  • http://www.crossfitnyc.com Tyler Durden
  • Robzilla

    Can’t get to the box tonight so I’m going to have to tackle this sometime over the weekend.
    Also, Moon, having the title of sweatiest Crossfitter may be glorious, but soon you will see many youngins coming along to challenge you to “sweat-offs”. Just be prepared.

  • Jack Bauer

    We are not even attempting to do that stuff at the Box! Double unders give us enough grief, after Court’s “2500 Jump Rope Lashings” I can deal with not seeing another jump rope anytime soon.
    But I’d pay money to see Keith Court Coach P and the Ant do that-now that’s a 2008 goal fellas!

  • marisela

    thanx tyler, that’s more like it.

  • Moon

    Rob – Do I smell a Sweat-Off competition in the classic cinematic style captured most recently by “Beerfest (Uncut)” or even the eagerly anticipated film “Bring It On: In It to Win It!”?
    Oh wait, no. I just forgot to empty my backpack of the shorts in which I rowed the 5k last night.

  • marisela

    a little birdie told me that today is jusn g’s bday.
    HAPPY BIRTHDAY JUAN!!!

  • Ewen

    Happy bday Juan

  • http://www.crossfitnyc.com Tyler Durden

    Holy crap! Happy Birthday Genghis Juan!

  • Coach P

    The CFT comments seem to imply a need to continue analysis of the gains/losses among athletes. If we look at the two athletes below over the same realtive time period, we see:
    070509 685 (255, 125, 305)
    071020 795 (315, 120, 360)
    071128 791 (295, 121, 375)
    070509 642 (225, 112, 305) BW = 154
    070704 635 (225, 115, 295) BW = 152
    070901 620 (215, 120, 285) BW = 152
    071020 607 (215, 117, 275) BW = 150
    What would these numbers suggest? Nutrition differences? As Kevin mentioned, a gaining of strength in a weaker bodypart? Changes in technique?
    The Press scores seem to indicate a need for more press work. Even though it is known that Hari has improved his HSPU’s, dropping 3 pounds on the press seems counter to that improvement.
    Despite injury, Avery has added 45 pounds to her CFT, and she could have had more. Form, additional 5×5 work, and more experience may be responsible.
    Without further speculation and bring in the opinion of the world’s experts, more recording and evaluating will shed greater light.
    One observation: watch your own training. If, because of your schedule, you miss a 5×5, 1×7, 3×7 on any of the lifts, and come in the next day and do another girl (after the last three of the workouts you attended were metcons as well), then you need to work those strength days back in.
    This may be more practical when we have more space.

  • Coach P

    Juan, Feliz Cumpleanos bro…

  • Robzilla

    Happy Birthday Juan!
    Thanks for the suggestions Coach P. I know for me that heavy lifts are a weakness and I need to start working on them more.
    I also liked the last line in the “Is your workout a waste of time” article.
    “Put them in any sport,” says Hirtz, “and they can hang.”

  • Gene

    Happy Birthday Juan and Semper Fidelis.

  • Moon

    Thanks Coach – I’ll try to be more aware of how to balance out my workouts w/ across my schedule.
    Happy birthday Juan.
    Especially so since the workout doesn’t seem to have been adversely affected with one of Keith’s “Oh, and the pullup bar is going to be on fire.”…enhancements.

  • Robzilla

    Cheer up! You’re about to do Fran
    http://www.newstarget.com/022299.html

  • sam

    Happy Birthday Juan!
    Birthday burpees?!
    To Moon: I just read your wiki entry, very funny. Bust out a very British chortle at your mention of Josh’s jailhouse ten, he always does seem to disapproving of how slow we do it, doesn’t he?
    I do remembering him mentioning doing something as silly as a jailhouse 25 though, and if he does that regularly it’s no wonder he finds our ineptitude at a jailhouse ten laughable..

  • juan g.

    more nicole and jolie pics! could totally see me figthing those 2. birthday match cage fight. :)
    im 28 today, and looking forward to doing a double wod today making up yesterdays 5k and getting some playground pullups in after.
    was too eff’in cold last night, plus apparently you can get abducted by aliens at that park
    http://www.alienseekernews.com/abductionsupport-newyork.html
    http://www.mapmyrun.com/run/united-states/nj/north-bergen/42280183
    be back sunday for some pain.

  • sarena

    Happy Bday young man Juan!!

  • Jack Bauer

    Happy birthday Juan!

  • marisela

    this was a good workout in my quest for a pull up. in round 2 i couldn’t get my spacing right with the box and such so i didn’t actually get the 2 done, but i continued on and made it through round 9 plus 8 pullups with the thin black band. i think i am the only one who has been able to get kipping before an actual pull up. but soon, very very soon :)
    you’re going to owe me $5, moon!
    i’m going to crossfit plano when i go to texas for christmas break and i want to have a pull up by then to show plano what nyc is all about!
    i have another show on sunday at the back fence. it’d be cool to see y’all there.

  • AllisonNYC

    11 rounds + 6
    All kipping – a few mixed grip dead hangs.
    My grip is shot
    50 GHD back extensions
    50 GHD sit-ups
    15 OHS 45# 2x
    Tabata Sit-ups 11 each round

  • marisela

    oh, and i got 11 on tabata sit ups
    keith is the devil

  • http://runningdownadream-avery.blogspot.com/ Avery

    Happy Birthday Juan!!!
    Anyone know anything about Crossfit East down in Florida? I’ve been trying to get in touch with their “micro-gyms” down here in Jacksonville but not having a ton of luck.
    I’d like to do a WOD tomorrow if possible….

  • Robzilla

    Adam,
    I remember you saying that you wanted to hit a CF cert during Spring Break. The one in March just opened back up. You may want to take a look.

  • gonzaleznj@gmail.com

    5k 28:10
    8 complete pullups.
    7 on 9th round.

  • juan g.

    yeah birthday burpees.
    sunday.
    gi jane?

  • michelle

    happy bday Juan !
    and xuan mai-that is awesome! I am hoping for that-will try on my door gym later! great job!

  • Hari

    Xuan Mi,
    5 rounds, very nice!
    Just to give you some perspective, my log shows that one year ago, I could only do 6 rounds plus.

  • sarena

    Hey a girl has to start somewhere. Just did a 3.2mile run (5K?) in my building gym on an elliptical at 40:17! I know Keith…but I wanted to quit so many times; running is definitely boring but I heard your voice in my head and it kept saying DONT QUIT, Dont be a wimp! Then I kept telling myself more of the same and it just finished on its own accord.
    No but seriously my left food was numb, what was I doing incorrectly? Someone anyone?
    BTW, the machine kept telling me my heart was over the most ideal target heart range. WTF?

  • sam

    Nicely done everyone who posted their wod’s so far :)
    I’m sort of worried about this workout. Since my shoulder injury i’ve only been doing supinated (palm inward) pullups and it’s not possible to do a proper kip this way, hence these pullups are more much like just doing deadhangs. Take more time and harder basically.
    I’ll be happy to get 5 rounds.
    Sam

  • http://www.crossfitnyc.com Tyler Durden

    Sarena
    Like anything, you should practice slowly and get a feel for it before going hard. If you do a light 5 min run on the treadmill every warmup, you’ll find the 400m 800m and 5k runs easier.
    As for your foot, you’re probably doing something wrong when you run. My guess is that you are dorsiflexing too much and landing heel to toe. Which is going to hurt and give you shin splints. You have to practice landing on the ball of your foot.
    Doing more jump rope will help you learn to bounce off the ball of the foot.
    A 13 minute mile should not be getting your heart rate up that high. You are definitely doing something wrong. Being inefficient will cause you to do a lot of unnecessary work. You should practice some running drills every day to get your feet and legs used to the movement.

  • Robzilla

    Sam,
    Check out the workout video from the main site on November 5th 2007. This shows Greg A. doing a 100 kipping pullups for time, and he uses an under-hand grip. It may be helpful to watch.
    And thanks for setting up the Wiki. A lot of fun so far.

  • sam

    Rob,
    Thanks for link, going to check it out :)
    Re: the wiki. Yeah, happy that a few people have already made some profiles. I just added mine, my resolution is to keep it updated after each wod.
    To anyone who didn’t see it yet: http://www.crossfitwiki.com

  • Robzilla

    So do you plan on the wiki being specific for the Black Box or open it up to the CF community?

  • sam

    No clue Rob.
    I did think a general wiki could prove useful for collecting information that is useful to the community. A lot of crossfit members have interesting ideas and theories and a wiki is a good way for groups to collaborate on these sorts of topics.
    The thing is, if people from our group keep adding stuff to the wiki that is generally informative and useful then the wiki will naturally start to show up in search results for queries relating to crossfit and maybe even other fitness topics.
    I did email CrossfitHQ to see if its ok to copy bits from the FAQ etc but they didn’t reply yet. I made it clear that this was not for profit and will only be beneficial to Crossfit so it should be ok.

  • Allan E

    Some more cholesterol reading — apparently there’s a rival bad-guy, homocysteine:
    http://www.abbottdiagnostics.com/Your_Health/Mens_Health/Homocysteine/homocysteine_vs_cholesterol.cfm
    Looking after your homocysteine levels means looking after something called the remethylation cycle — lots of exercise (fine by me), no binge eating (oookkayyy), no binge drinking (YOOOOOOOWWWWCCCCCH!!)

  • Brett_nyc

    Sam you can kip with an underhand grip. You can’t get as far forward at the bottom of the hang though so there’s less horizontal movement to transfer into the “go up” portion.

  • Brett_nyc

    Jeff for your next act.
    How about a HSPU on top of the upside down kettlebells, on top of the physio ball, on top of the plyo box. Then I’ll be impressed.

  • Hari

    12 Rounds Plus 9

  • Moon

    13 Rounds +6

  • Yoon

    9 rounds + 9.5
    Dead hang for most rounds…My lower body feels like it’s got some weird anti-kip thing going on which made the pullups feel pretty bad. Awesome.
    Behind the neck jerks with bar; clean and jerks to 185; squat cleans to 205x1x2; front squats to 225x3x3

  • jacinto

    happy birthday Juan

  • AllisonNYC

    How do I make a page on this wiki thing?
    happy bday juan

  • Hari

    Happy birthday, Juan!

  • http://www.allisonbojarski.blogspot.com Allison

    11 rounds plus 10 pullups (plus 2 torn blisters). woohoo!

  • alex

    I just lost my mind, I just signed up for the Union City cert in March. What did I do? Yikes that means I actually have get to the gym.

  • Justin

    Smashed my PR on this tonight… I guess there is something about this whole Zone thingee.
    14 rounds + 7… And the fresh hamburger that is my right palm!

  • http://www.crossfitnyc.com Tyler Durden

    Today I learned the value of a rest day.
    I have hardly slept the last two or three nights and have worked every day this week. I started to do the workout with the lunchtime class but was really not enjoying it. I stopped after 10 minutes.
    A little later I decided to give it a try again with Allison. I managed the first 10 minutes unbroken sets. I was feeling a little better than before and completed 12 minutes before I called it a day. I know I can do much better and I have been eating well this week. Therefore I think it was fatigue from working 5 days in a row as well as lack of sleep that made me do so poorly today. I’m going to bed.

  • AllisonNYC

    Word Up Keith.
    I’ve been going hard for 6 days. I learned my lesson on rest days the hard way months ago. I’ll take one tomorrow.
    I think the Zone is responsible for all of my extra energy. … and PRs

  • Jack Bauer

    I guess the zone for the week may have helped or just having Adam threaten me but I smashed my PR with a 14 rounds+ 6! Now my hands look regular= that is with bleeding calluses! I knew something was off.

  • Kevin

    Happy Birthday Juan!
    Todays Pullup WOD
    17 rounds + 12
    Thanks to the entire lunchtime crew for the push. You guys rock!! I probably would have stopped before the extra 12 pullups if you guys didnt keep pushing me. Thanks!! You guys all did amazing work as well.
    My Tabata situps were a joke. 8 reps for Tabata thanks to the last 2 rounds. Didnt help that we went right into them after my last pullup. I could barely breathe.
    Fun stuff. It was cool seeing familiar faces. I missed ya marisela. Great seeing allison_NYC and Kristina again as well.

  • Robzilla

    14 rounds + 10
    A much needed PR tonight after a mediocre showing this past week. Gotta get some sleep now.

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