Tuesday 081007
"Burping Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Burpees
Post time to comments.
And speaking of burpees, Good Sam got her very first pullup the other day, some 80-odd days into the 100-Day Burpee Challenge. Coincidence? I think not. Also, care to join her in a 100-Day Pullup Challenge? It starts today!
Is there anything more badass than a CrossFit mom? I didn't think so.
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We try to keep it non-partisan here at CFNYC, but we can still encourage to you to register and VOTE!
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wtf?
is it tuesday already?
It would explain why I'm still at work....wait, no. I'm here because I'm working until 9.
the good news is that you can count those burpees toward ur 100 day burpee challenge
the bad news is that I am not doing the 100 day burpee challenge.
No Michelle, thats good news and great news!!!
If you're curious as to ways to scale this WOD, I would check how CrossFit/Brand X scales a regular "Fran" and then plan accordingly:
http://crossfitnyc.com/2008/09/mon-sept-15.html#comment-69268
God damn, this should be called "Vomitting Fran," since I have a feeling a little regurgitation is going to be induced.
Need this after a brutal weekend of not zoning and missing WOD's. Thanks!
a repeat of my sunday post, but started the burpee challenge on thursday... still an easy buy-in if anyone wants to join.
just doing 1 on the first day... you guys remember that?.. no sweat, right?
Justin u r absolutely correct. The bad news actually is that I thought it would be nearly impossible for my fran time to keep going up. Wrong!!!
Congratulations, Good Sam!
can anyone reccomend supplements that they take to specifically help strenghten their immune system-if there is one that claims to do so. the only supplements i take are fish oil and folic acid.
also can someone reccomend a protein powder they use-not soy. i know there was a thread on this somewhere so u could just point me to that. thx everyone
oh ps. if anyone is fastinng on thursday and needs a place to go to break the fast you can email me at michellefoxman@yahoo.com I will be happy to feed u and we will have non carb options.
Good Job Sam! I still think your "100 days to Angie" is crazy, but crazy chicks are cool. Do we have video of the first pull up?
Juan, Kurt, my wife Hope, and I ventured forth on Sunday to the wilds of PA to shoot some freaking machine guns! A great time was had by all and I have to thank Juan and Kurt for making this happen. Here are some of the pics from the event... http://www.flickr.com/photos/waslogic/sets/72157607804419910/
Michelle.
I take 2 Emergen-C's a day. One in the morning and one before bed.
Muscle Milk > all
I love how the CEILING is all shot up.
Hah, we ended up shooting and breaking one the metal rigs that held up the targets. In all fairness, everyone gets just a little too excited when switching the MP5 to full auto, plus the 9mm rounds would make a cool ricochet sound if you hit the rig just right.
The MP5K is a little beast. Wherever did you find a model with a suppressor attached? Oh thats right, I forgot that PA is just plain old freakin AWESOME.
JO.
it comes in powder form?
chocolate > all
Michelle, I use a rice protein powder. I've only used the chocolate and vanilla, they're pretty subtle in taste - but can be a bit grainy.
http://www.nutribiotic.com/rice-protein.html
I would modify the Black Box version of these challenges:
Either take off on the official Rest Days or use the Rest Days to make up for any reps missed during the previous three-day cycle. The challenges would then take 133 days to reach 100 reps.
Using this approach, more people are likely to actually complete two challenges per year, rather than start one, quit, start another, and quit again.
thx staci
also can anyone recommend a great massage therapist that does really very deep tissue work? thx again.
is it pronounced like
cock, or coke, or coach?
Michelle - I've got a friend who swears by her MT. When she gets back from lunch I'll get the info for us (I've been searching for one as well).
Where did you guys go to shoot? Looks awesome
I need a good MT too... Nothing else works.
Samantha is throwing down the gauntlet: 100 Day Pull Up Challenge!
http://crossfitvirtuosity.com/blogs/articles/264-the-100-day-pull-up-challenge
WTF? I thought the challenge was working our way up to a full Angie. I want yesterday's squat, situp and pushup back!
Keith got ahead of himself.
The official challenge is pull-ups. For extra credit, do Angie. I will be doing Angie for at least the first 50 days ;)
Michelle--I use these protein powders
http://ruthshempfoods.com/proteinpower.html
and my massage therapist is awesome, I have referred many ppl to him--John O'Connor 6467348171
About supps, why do you feel you need? Generic stuff is truly generic. Best to get that would you need from your food sources, with some top end Omega 3s on the side.
Michelle, I like what the famous Dan John has to say about supplements: unless you're flossing every day, don't talk to me about supplements.
I would add to that: unless you have excellent sleep hygiene (proper sleep, at the same time every night, and at the right time every night), have eliminated chronic stressors from your life, wear your seat belt, eat well (think food not 'nutrients'), and exercise well, don't talk to be about supplements.
Too many people use supplements as a cheat to balance out all the times they're not doing what they should be doing to work out right and rest right.
I agree with Allison and my 2 cent advise is that SLEEP, REST and REAL FOOD are the best supplements to promote muscle recovery and growth.
In my case, doing Crossfit 3 days on and 1 day off is actually too intensive when the WODs are really tough (like last weekend) and I'm going to actually increase rest time to 2 days.
And when you rest, eat a lot of (healthy) food.
Sub 72lb thrusters
16:39
Fred, you might want to try this training schedule instead:
3 days on
1 day off
2 days on
1 day off
REPEAT
That's how the Performance Menu WODs are scheduled (www.performancemenu.com) and what's nice about that type of scheduling is that your rest days fall on the same 2 days of the week every week.
thx guys= allisoni agree 100% with what you said. That said my reality doe snot permit sufficient sleep. Not even close. So even when i do the wods and eat right i still get worn down and get sick. and get sick hard. i went to the dr yesterday and wound up in the er bc my pulse o2 was realy low. so i am always looking for something that might help me -even if i get sick-to not get hit so hard. and 8th day in the week wld be great.
17:09
michelle and anyone interested in MT-
call me. I know 2 really great mt's and a great acupuncturist as well.
917 882 6596
Greetings from Manila, Philippines.
Arrived this morning (Weddnesday!) at 0500.
Came to my hotel and went straight to the gym...
Imagine my surprise to discover an Olympic bar and plates...and a Pull up bar!!! Oh joy, oh bliss.
Did "Burping Fran" as Rx'd:
12:11
That time is almost the same as my last Fran time! Thanks go to Jacinto, his great morning WODs and his love of burpees...
My back is now killing me. Doing the WOD after thirty hours of travel on crappy aircraft and losing a full day...not recommended. However, worth it!
12:03... sub 77# thrusters
brutal
Great progress, Kirk.
8:something as RX'd.
This was absolutely disgusting.
Post-WOD I collapsed and couldn't breathe, I managed to drag myself into the bathroom where I hugged the toilet crying and moaning in pain for a solid 15 minutes.
After that I tried to get out and lie down but the pain kept back. My diaphragm had completely seized up and I couldn't breathe. I headed back to the bathroom and hugged the toilet for a good 10min more.
Took me about 30-40min to recover. I was close to getting Allison to call 911! I couldn't breathe... it was horrible.
But now I feel like a champion :)
Note to self: Do NOT place JO in charge of Crossfitnyc new member recruitment.
Jordan-what did everyone else do if they had to use the bathroom during those 25 minutes?
I don't know, someone knocked on the door and I just ignored them.
PS - I'm sorry whoever that was.... awkward
Love you all.
JO again proves why he's my hero - nice time on a truly brutal workout.
14:35 as Rx'd
Worked with Court after on wrist mobility issues. It seems like I've developed a major problem with front squat related exercises due to the weight being carried in my wrists. My problem wasn't nausea at the end - it was being able to straighten my arms\wrists!
I also wanted to throw 2 cents in on the supplement discussion. When home, I take a powdered supplement (NutraMetrix I think) that is isotonic. I take a triple dose of Vitamin C, OPC-3 (antioxidant), and something called ORAC which stands for Oxygen Re-absorbtion and something else. I think the ORAC does the most for me out of the three. When I take it regularly, I think my recovery time during MetCon workouts is shorter.
I also acknowledge that I may only think that on days where I've eaten properly and gotten a good nights sleep!!
@ home
15:28
subbed a pair of 55# DBs
thrusters ended with hands in neutral--too tired to even think about pronating wrists
Wanted to do the thrusters under my pull up bar to minimize inter-station travel time, but my hallway looked just a little too narrow.
Pressing the DBs overhead were killing me. Burpees were also slow going. Had a mild throat-burning sensation on this one.
Sets were as follows:
thrusters
11/5/5, 5,2,6,2 (?), 5/4
pull ups
11/10, 10/5, 9
burpees
lots of small sets throughout for first two rounds, last round was more or less unbroken
Heyyy at least nobody will have to do any extra burpees tomorrow?
*snicker*...
Who planned out today's "rest" day WOD?? Sheer evil...