Rest Day on the main site, but we always have workouts aplenty on Rest Days...
Thursday 090604
Black Box Rest Day WOD:
Northeast Qualifier, WOD #1:
As Many Rounds as Possible in 12 Minutes of:
5 Thrusters 135# Men / 95# Women
10 Burpees
TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm: Overhead Squats or "Erin"
6:30pm: Black Box WOD
7pm: Overhead Squats or Runs & Pull-ups
8pm: Black Box WOD
Robb Wolf on the importance of animal protein for fat loss (video)
A must-read: Boz on quality
Fine points
Get off the ibuprofen, peoples
Will you lose muscle with fasting?
Where do great coaches come from?
The relaxation response (via)
American Diabetes Association receives millions from junk food manufacturers each year (via)
Rip on the safety of full squats
Recent Elements grad Paul feels the pain during a WOD class:
rest day dinner next Friday 6/12 in the East Village
I actually need a headcount this time for the reservation
Jeff, Adam M, Good Sam, Jess A, Torch, Erica, Sara, Jeffrey B, Rickey, Juan G, Jacinto, Aaron, Max?
I was hurting in that picture.
I'm in for the rest night. Also, for those who like to dance, I think they have an Argentine Tango Milonga in the back room of that restaurant on Fridays and Saturdays.
Anyone up for some Tango?
made up OHS
135x5
155x5
175x5
185x3 (form broke down - got pretty ugly)
155x5
95x8
Jeff, I'm in for dinner on Fri.
Jeff count me in for dinner please
Lotta power in those kettlebells
I have never been to a Rip cert but I like the way the man thinks:
"Quote of the day 15th May
If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style.
If you are serious about adding muscle to your frame, then get under the damn bar and make it happen."
I like this philosophy & think it applies very appropriately to Crossfit. I saw something a few days ago about doing CrossFit to look good. Please see above.
I really wish I could actually train right now.
Jeff, I'm in for din din
I'm a maybe for the dinner.
and tango.
of course.
14:21
with 45lbs DB
Round 1, DB cleans from the hang
Round 2-5, DB cleans with DB touching the floor
PR by over a little over a minute
make up of Erin btw.
I can't make the dinner this month but I wish I could, especially if there's tango dancing afterwards...
Have fun, guys.
Jeff - please count me in for dinner. Looking forward to my first rest day dinner.
Jeff, I'm in.
Dunno if I'll be back in time Friday, however I'll be out Saturday night if anyones around.
training a fellow Lt down here who's coming back from an injury so off the mainsite programming unless it fits his rehab profile.
lots of skill work on cleans and thrusters
3rds for time
20 wallball 18#
12 KB Swing 36kg
100m farmers walk 50# each hand
5:25
Hey guys. Here's a non-fitness related question since I know we have a lot of computer savvy folks in house. I'm trying to make an actor's reel and it requires pulling film off of a DVD so I can edit it down. Does anyone know how I can do that?
Glad to see everyone working hard.
We had a nice group at lunch today. Most elected to do the 'rest' day WOD. After a warmup with medicine balls we set to it. I got through 3 rounds plus 3 thrusters but scaled with a 63# bar.
Court then took us through a cooldown of various hip flexor/adductor/hamsstring stretches.
Brendan. If you have a mac, there's an application you can download called "Handbreak" which should do what you need.
Jeff- add one more, as it looks like Melissa will be coming too!
Jeff I am down for dinner.
Could we make recommendations on workouts to do on the rest days? If so I would like to vote for the "12 Days of CrossFit" workout. I am dying to do this one again and have already thrown down the gauntlet to Martin I will annihilate him at it.
REST WOD...5 ROUNDS...HORRIBLE.
hah, Kurt your going to dance tango? Save me a dance buddy, cuz I have got to see that.
I'm gonna recommend that we all get a lil gussied up that night.
make it a fancy rest dinner.
Torch,
I tried handbrake but I couldn't seem to get it working without some external media player.
Brendan,
Give MacTheRipper a whirl. It WILL pull the Vob's off of the dvd, but you still need to convert that over to mpeg or similar (I believe). That's where HandBrake comes in. It should do the conversion for you. If it's giving codec errors I can probably find you a codec pack to load in.
I actually found this forum post that is really extensive on how to script the whole process from ripping to encoding:
http://forum.handbrake.fr/viewtopic.php?f=5&t=7681
It's a little overwhelming, but you can ignore a lot of the stuff that automate TV episode cataloging.
MacTheRipper: http://www.macupdate.com/info.php/id/14414
Hope that's a start!
The ibuprofen article - It says don't take ibuprofen because it's a COX inhibitor...
...
...
and then says to take Tylenol (acetaminophen/paracetamol), another COX inhibitor instead. I don't buy it...
Brendan,
My friend edits actors' reels. If you give up, give her a shout. This is the link to her site, http://www.imagineedit.com/.
Made up overhead squats:
53, 63,
73, 78,
68
Qualifier WOD: rx'd, 7 rounds + 1 thruster
Burpees were very slow... I'm just gald I didn't need to do more for the burpee challenge today.
(38,33)
Rest day WOD: 7 rounds with 53lb thrusters.
I'm in for dinner!
Rest day WOD: 7 rounds with 53lb thrusters.
I'm in for dinner!
Warmup:
5 min AMRAP - each exercise with 20# med ball
3 deadlifts
3 cleans
3 thrusters
NEQ qualifier WOD:
12 min AMRAP
5 135# thrusters from full squat clean (scaled to 85#)
10 burpees
9 rounds + 1 thruster
I thought this was heavy enough, but I think I should’ve tried 95#.
NE Qualifier WOD w/75# thrusters: 6 rounds.
Thanks, Gabe, for providing me with some competition and thanks to Hari and Martin and the rest for urging us both on.