"Okay Coach, hurt me..."

Hey Allison totally forgot JG Melon's burger. I go there all the time after work. Awesome!! I usually have 2.

"unchain my heart"!

and so begins martin davis' hunger strike to save the kettle bells.

"Two men enter, one man leave"

Anyone interested in going to crossfit suffolk for a WOD and a BBQ this Saturday morning and meeting fellow crossfitters from New York? We are leaving on the 7:23 AM LIRR train to St. James. If you are interested in joining us please send me a text or email today so I can give them a head count. The plan is to meet at Penn Station by the main LIRR hub (the ticket booths) at 7AM. We will be picked up at the train station by the owners of cf.
Gillian (917)656-5245
mounsey77@yahoo.com

looking for advice

ok as humiliating as this is to post

last time we did Fran it was the first time I ever did Fran with kipping pullups (they stopped us at the cert after 10 minutes sooo I never finished)

most of my time was spent on the pullups-fatigue.
I usd 52 lbs

should i do it again tonight with 52 to compare it to the past one or just use the 65 as rxd weight and not worry about the time?

I am thinking the latter but want some advice-
thanks! no laughing

Martin you look like someone out of a Monty Python movie

or a really bad porn where you are about to enter the "room" to say your one line and then remove your "props"

A Monty Python-esque porn? God help me but that actually sounds hilarious. With that in mind, I believe the caption to be, "Whizzo Chocolates delivery... did somebody order a Crunchy Frog?"

I went to 5 Napkin Burger (9th & 45th) last night and had their "Original" burger. The patty was a little dry which I thought was due to the fact that they cooked it beyond medium, which is how I requested it. However, someone I was with ordered it medium rare and though it was pink in the center, it didn't look much more moist, so I'm thinking that maybe the meat needs a higher fat content.

Aside from that, the combination comte cheese, carmelized onions and rosemary aioli made for a pretty unique tasting burger. The tomato slice was noticeably good too.

Also, last week Bad Sam and I had bacon cheeseburgers at Zaitzeff (~Ave B @ 2nd). Solid.

"Houdini ain't got nothin' on a Crossfitter"

rare at madison & 37 has great burgers. should be high on the list for after wod burgers and beer. And let us not forget corner bistro and pj clarkes, burger institutions.

Michelle,

If you are interested in measuring your progress, go with the same weight as last time. Last time you didn't finish within 10 minutes. Fine. So here's how you measure your progress:

Use the same weight and this time note exactly how far you get by the 10 minute mark, assuming you're not done in less than 10 minutes. Did you get further than last time? Whether it takes you more or less than 10 minutes, at least you will have a time using 52 lbs for future comparisons. Then next time, you can go to 65 lbs and measure your progress relative to 52 lbs.

The problem with going straight to 65 lbs is that you will have no idea how to evaluate your performance. Suppose it takes you, say, 11:30. Is that better than your last performance or worse? You can't really tell. You'll be frustrated because you will harp on your time.

On the other hand, if you finish today in, say, 10:30 minutes. You should have a feel for whether that is better or worse than you would have done last time, had you been able to finish. Then next time, you can up the weight. If it then takes you 11:30 minutes, you at least have the perspective that you added 13 lbs (25%) and took an extra minute, which is fine.

Thereafter, you can work at lowering your RX'd time.

Just one illegal or undocumented WOD, began the chain migration to Cross Fit

Can someone tell me what is a good time to shoot for as I will be doing this one on my own.

Re Burgers.

I have to say, the Zaitzeff burgers were top notch. Very juicy, great bun and plenty of bacon.

3:15 at Crossfit Pittsburgh
it's a big PR and I'm pretty excited about it.

Wow Brendan, nice time! Chesty or Chinny Fran? If I find time to do this today, I'm going to strive for Chesty but count all Chinny reps.

nice work brendan. Im gonna have to make this up on Friday.

Did Fran with the lunch crew: 9:50

Chest to bar pullups and cleaned from the ground. Having not done this since elements (last November) and I felt that I had a clean slate in terms of benchmarking. I decided I would do it as Rx’d, and with the “new” pull up standard.

Problem with that is that I am not very good at kipping during chest to bar pull ups and that REALLY slowed me down. I was down to sets of two by the second round. Thrusters were as bad as they always are, but at least were doable.

Question for folks savvy about Paleo:
After morning fasted WODs, I tend to drink a shake for recovery. I usually use a half to full cup of greek yogurt (Greek Gods variety), spoonful of berries, half a banana, and a spoon of unsugary peanut butter. When it comes to dairy like greek yogurt, am I honestly "cheating" in a way that will cause any significant harm? I've cut out any milk, and switched to a cup of soymilk before bed, but I really enjoy how quick and easy these shakes are especially since I can't stomach Muscle Milk or anything along those lines.

Thoughts?

Dan, dare I ask, harm to what? Your principles or your health?

I'm just looking for the health reasoning behind why the Paleo shuns dairy as a whole and doesn't provide for exceptions like greek yogurt that crossfitters tend to adore.

Lecavalier,

Muscle milk has milk protein, is this the same as dairy?

Ive been cutting out dairy as well, instead I use Egg Protein to make shakes. which is mentioned (in paleo diet for athletes book) as a good alternative to the other protein powders with dairy in it.

it has no carbs really so you can stick to making the shake with water and go nuts with the fruits.

Smells likes pancakes too.

Paleo pretty much stick to the fact that Dairy, wasn't a part of our original diet. Tons of paleo dudes drink milk though. I find that dairy wreaks havoc on my complexion.
but so does alot of the crap we eat.

Does anyone have a copy of the Paleo Diet book that I could borrow for a couple of weeks? I have heard a lot about it, particularly on this board, but have never read the source material.

Dan L,

Why do you shun Muscle Milk? I could understand shunning it if you were totally non-dairy, but it seems like if you eat yoghurt, you should be fine with MM. Unless it's a taste issue.

As for dairy, I eat Greek and Swedish yoghurts (Oikos and Siggis).They're just so convenient for fast protein. I tend to stay away from milk in general.

Personally, I would find total paleo difficult as eating so much meat all the time can get tedious. I try and avoid too much red meat so eating tuna and/or chicken for 3 meals a day would drive me insane.

It's just the taste of the powders...
I'll check out Egg Protein though.

Regarding the 100 days of burpees challenge...
Simply put, you're just doing 5050 burpees between whenever you buy-in and 100 days from 7/14/08.

If I understand the rules correctly, there's only a rep count requirement for the buy-in day (you must catch up to everyone else on your buy-in day) and for the final day (again, you must catch up for the final total 5050 burpees). Aside from that, anywhere in between you can pretty much do whatever number of burpees you want, only that you can't count any burpees done over the daily cumulation.

First, thanks to Court, Allison, Hari, and everyone else who helped out with Elements Class 11!! We had a great time - and are looking forward to joining everyone for regular classes.

Went to my first WOD class today at the Black Box. It only cost me a $115 for the parking ticket - who knew motorcycles weren't considered commercial vehicles??

Fran as Rx'd: 5:57

Finished with a Court inspired 3 rounds of Farmer Carries with kettle bells and something else I don't remember what it was called that involved walking the 95# bar overhead down and back. Nice compliment to Fran involving ab stabilizers.

Thanks Court and the 12.30 crew for a great first class!!

"It's not a ghost! It's just old man Martin!"
"And I would have gotten away with it too if it wasn't for you meddling kids..."

9:02 as RX'ed

8:56

Tripp, Welcome to Black Box!

"Fran"

as RX'd with the Mens Weight 95#

14:09?

Pretty intense. The suck factor was the same as 65# Fran. All thrusters are unbroken with 65# and the pull-ups are the pain in the neck. This time the pull-ups felt like the rest. Tried to strategize but that went out the window on the 15s.

Thrusters: 8, 7, 6
Pull-ups: 5, 6, 5, 5
Thrusters: Can't remember. But I do remember the failed rep that made me want to scream
Pull-ups: 5, 5, 5
Thrusters: 3, 2, 2, 1 (1 fail), 1
Pull-ups: 5, 4

I think I can take a lot of time off of that the next time. I'm going to work on my max rep thrusters to work up to having them unbroken and go for more pull-ups. I could have did less sets with the pull-ups tonight

Overall I'm cool with the result.

Great work tonight everyone.

A2
Good job with the RX Fran.

I really like Jon S's, but I'll give the edge to Brendan for its simplicity.

(also posted on the BBB comments)
Fran
6:26
Going chest to bar slowed me by ~1:00-1:15. My grip and inability to sustain the kipping force to complete the pull up were the weak points.

Back in February and March, my thruster sets were severely broken up and I was able to churn out most of the pull ups consecutively. However, my two Frans this month were the opposite. I was able to do more thrusters before putting down the bar, but I had to hop off the pull up bar more often.

This may be due to the fact that within the last week, I've ended up missing several WODs due to my playoff schedule. Most of the ones I missed were metcons and the ones I ended up doing were strength-based.

13:02 with 52# 47 second better than last time. sad but true. just too damn tired to deal with the pullups! blech. but have to post so i will remember for next time
Hari as always thanks for pushing me.

6:08

Terrible. Of still at 3:40

Done at Spokane crossfit. 4 slices pizza pre wod did not help.