It’s all hips and abs

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Thursday 100121
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 21–LINKS
Salty and sweet primal trail mix / The wonderful world of coconut products
The mesolithic diet
Omega-3 fatty acids from fish linked to longevity
Smoked chicken and chipotle mayonnaise / Wild game
When gourmet meets nutrition (not 100% paleo, but some great recipes nonetheless)
“While nobody was paying attention, food quietly assumed the place in youth culture that used to be occupied by rock ‘n’ roll”
Tim B. takes the Black Box to the Magic Kingdom:
timbroderdisneyworld.jpg
Like Bob Cratchit, but sweaty
Best midtown lunches
Women’s strength training network on Facebook
Some day

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options (and some important commentary) for today’s workout, courtesy of the CrossFit BrandX forums:
    ————
    Okay, the usual warnings, if you are not currently doing GHD sit ups regularly don’t do them during a metcon, they can hurt you, really. Add them slowly into your warm up and/or skill work so that you become accustom to the stress they put on your body. Instead today sub the total number of GHD sit ups required with regular sit ups.
    Big Dawgs
    as Rx’d
    Women – 95
    The Porch
    3 Rounds for time of:
    135 pound Clean and jerk, 10 reps
    15 GHD situps
    15 situps
    Women – 95
    Pack
    3 Rounds for time of:
    95 pound Clean and jerk, 10 reps
    10 GHD situps (to parallel only)
    20 Sit ups
    Women – 65
    Puppies
    3 Rounds for time of:
    25-45 pound Clean and jerk, 10 reps
    20 situps
    Buttercups
    3 Rounds for time of:
    5-15 pound Clean and jerk, 10 reps
    10 situps

  • Hari

    We will start a Tuesday 6:00 AM WOD class on February 2. Depending on how well that class is attended, we will consider adding Thursday 6:00 AM WOD classes in March.

  • Jenn

    Sleep: 20
    Pull-ups: 636
    WOD: 15
    8:42 (65#, 10# weighted sit-ups)
    Paleo: Day 21
    Breakfast: Banana, 2 eggs, spinach, shrimp
    Lunch: Wild salmon, sweet potato, carrots, celery
    Snack: Blueberries, apple
    Dinner: Goat-chop, green salad with tomato and avocado

  • Mike S

    14:45, C+J as Rx, Sub 25# wtd situps for GHDs
    Registered for Level 1 Cert on May 15-16 in Morristown, NJ. Let me know if you’re going too.

  • http://tryingtogetlaid.blogspot.com Emerson

    Good article in the Times about salt consumption: http://www.nytimes.com/2010/01/21/health/nutrition/21salt.html?em

  • http://tryingtogetlaid.blogspot.comg Emerson

    Also, did the WOD this am w/ 95# clean and jerks. 15:28

  • Ricardo

    95# C&J, 30 knees to elbows
    13:21

  • Ricardo

    Hari, what about a 9am WOD class on Sunday?

  • Tim B

    95# w/GHD
    13:20something

  • Isaac

    Yesterday’s WOD
    100 Burpee Pull-Ups 15:47
    Hands totally ripped up so couldn’t do today’s WOD.
    BUT!
    FGB 244 (PR)
    Also did 275 DL (PR)
    and did 5K in 22 minutes today (PR)
    So 3 PRs in one week.

  • Brett_nyc

    Is there a benefit to taking the Carlson “Super Omega 3″ fish oil vs “Norwegian Salmon” oil. They’re both 1000mg capsules, with 300epa-200dha in Regular and 360epa-250dha in Salmon. The salmon contains MORE epa-dha overall, but is significantly cheaper. Anyone know why? Have experience?

  • Lt Gabe

    Brett,
    I like the Carlson’s liquid in Lemon or Orange flavor. I drink it directly from the bottle or do 2 tbsp before meals. If you’re going capsules, as long as its molecularly distilled to avoid mercury poisoning you should be fine. When away from my refrigerator, I take the Carlson’s 1000mg capsules as well as Olympian Labs Norwegian Salmon Oil. Price is definitely a motivating factor, as I am consuming fish oil at an alarming rate.

  • Brett_nyc

    Thanks Gabe, just finished my first bottle of capsules and was pricing the different brands out. I wonder why the Salmon oil is so much cheaper despite the higher epa-dha content.

  • Hari

    How many people would value an earlier Sunday WOD class?

  • michelle

    would love an earlier Sunday WOD class

  • kj

    Would LOVE a 9am Sunday. I’ve attended the 9am Saturday the past two weeks and it’s been pretty well-attended. I imagine a similar demographic would be interested in a 9am on Sunday.

  • Jenn

    Although I usually use Sundays as a rest day, I would imagine I’d go to a 9am class if it was offered.

  • http://www.purevolume.com/thezax rion

    i’m all about a sunday 9am WOD!!

  • shayna

    Hari,
    Thank you for setting up the 6am class…I would probably go to a 9am sunday class….would it be possible to incorporate a 2nd class that would just be WOD at 630am or have a full class at 630am?

  • Hari

    At this point, we’re not certain that the demand exists for a 6:00 AM class. Further splitting the demand into 6:00 AM and 6:30 AM seems a bit premature, particularly since it will require us to bring in a second instructor for one hour only, while the current instructor teaches 6:00 – 7:00, 7:00 – 8:00, and 8:00 – 9:00.
    What I suspect you’re thinking is that 7:00 is a bit too late, 6:00 is a bit too early, but 6:30 is just right. It is possible that as we continue to grow, we will add eventually 6:30 and 7:30 morning classes, but for now, we need to take it one step at a time.
    People certainly should continue to comment. If the interest is there, we might be able to experiment with shifting Friday Morning from 6:00 and 7:00 WOD’s to 6:30, 7:30, and 8:30 WOD’s. However, we need to guage the overall interest before we disrupt existing classes.

  • Mike K

    Brett,
    No idea why its cheaper, but as salmon is higher up the food chain, it does have the potential to accumulate more fat soluble chemicals and toxins in the oil, though mercury shouldn’t be a concern as it is generally accumulates in the protein of the fish… assuming of course that the oil is pure and has no protein particles in it that could contain mercury. I don’t think it is fat soluble either if I remember correctly
    I just use the liquid Carlsons lemon flavored one. Not a fan of taking a bunch of pills everyday. You can get the bottle for $22 at vitamin shoppe online, but its $40 in the store. If you ask them to check in the store they’ll give you the online price.

  • Chris H.

    PC 1/20/10:
    – Three egg omelette with turkey and brocolli, orange
    – Chicken / avocado salad with olive oil / vinegar
    – Fajita skirt steak with a few vegetables and guacamole

  • Brett_nyc

    Well, Robb Wolf has no idea why.
    Guess I’ll just go for the salmon oil next time. Mike K, I did buy a jug of liquid to try out too. Looks like I’m gonna be brown bagging my 1/2 Liter of fish oil on the stoop this weekend. Good times.

  • Ricardo

    Hari, it would be amazing if a 9am sunday could get going. For the next few months, I have an engagement from 11:30 to 2:30.. I have to show up during a beginners class and use the gym and then head out so I can make my appt by 11:30. Lenny was awesome enough to time me starting 15 til 11 so that I could do fight gone bad and make it out in time (Thanks again, Lenny!).

  • Lt Gabe

    Brett and Mike,
    If you goto www dot docsnutritiondepot dot com they have pretty much the cheapest prices around. Its a buddy of mine’s shop located in Westchester County and they ship flat rate.

  • Jai

    Possible to do this WOD with ripped up hands? Or should I just wait until they heal? Any advice?
    RSVP for the Saturday rest day potluck party here… http://www.tinyurl.com/xfitpotluck
    Going to send out the full address to the RSVP list tomorrow.

  • Sara

    OPT WOD:
    A. 6 sets of 3 deadlifts at 50% 1rm, rest 30 sec.
    B. 20″/14″ box jumps- 20 straight, 30 sec. rest, 3 rounds
    C. HSPU- 5 perfect rest, 30 sec. rest, 3 rounds
    D. muscle-ups- 3 unbroken, rest 30 sec, 3 rounds
    135#
    unbroken
    5-3/2-3/2
    singles

  • Carlos

    Jai, if I were you I’d tape up my hands like this.. http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-3/.. and do the WOD. NB: Since we’re doing cleans today, when you tape your wrists to hold the bandages in place, have your hands bent back as far as possible (i.e. simulate racking the bar) or else the bandages will rip right off the first time you rack the bar. (I learned this the hard way.) If I’m not explaining myself well, and you’ll be at the 7:30 like I will, I can show you what I mean. Also, if not only your hands but also your fingers are ripped up, then of course I’d recommend taping them up too.

  • Carlos
  • Jai

    Thanks, Carlos! I’ll aim for the 7:30 class.

  • Naveen

    cleans and jerks scaled down to 115#, finished in 16:34. should have been much faster!

  • Scott R

    Cleans and GHD’s scaled to 115# – 11:39
    Should have done Rx’d

  • Sara

    Anyone doing the OPT WOD: it’s supposed to be 5 rounds of 3 unbroken muscle-ups. I only did 3 and forgot to say hspu were to a 10lb plate.

  • Kirk

    Jacinto’s warm-up:
    3 rounds of
    10 medball chops L
    10 medball chops R
    10 medball swings
    10 medball cleans
    10 sit ups w/ medball overhead
    (14# ball)
    Today’s WOD as Rx’d
    12:03
    Followed with
    3 rounds of:
    10 strict pull ups
    10 push ups
    …and just for fun, ran the new PT test for the UNCP course we are developing:
    With 25# weight vest (simaling body armour with trauma plates)
    10 burpees
    Down stairs
    Run 400m
    Up stairs
    Drag 80kg deadweight person 25m (thanks to Sara with extra weight for being the dragee)
    2:42
    Qual time is sub 4:00
    Fun day…

  • http://Http://sophiecrossfit.wordpress.com Sophie

    Same opt wod as Sara
    deadlift: 135
    box jumps: unbroken and painful, need to get better at these
    hspu: 10lb plate, 5, 5, 4/1
    muscle ups: just did 15 at a leisurely pace, consecutive muscle ups are not even close to happening

  • Jeff

    14:33
    subbed C&J’s with full cleans followed by 10 kipping ring dips w/ 40# vest
    I aspired to get turnout on each dip, but realistically I probably only got 1/2 turnout on most.
    Sets were broken up into 5/5 for the cleans and dips and unbroken for the sit ups. Unfortunately, I took pretty long breaks in between subsets. The ring dips probably slowed me the most.

  • Brett_nyc

    7:22 with Power Cleans

  • Matt D

    115lb power cleans, v ups
    8:09? or 8:19

  • Mike Mishik

    8:57 Rx’d

  • denise

    Diet going well. My problem is finding time to get into the gym. Working too many hours, and if I came into the gym it’d mean I wouldn’t be getting enough sleep. Gotta be a better way. Anyway, here’s the diet:
    Monday, Jan 18 (day 14):
    B: none
    S: almonds, dried apricots
    L: sauteed chicken w/spices and collards
    S: larabar
    D: hamburger w/cole slaw
    1 red wine
    Tues, Jan 19
    B: chicken w/spices & collards
    S: almonds, larabar
    L: arugula salad w/celery root & pecans
    S: 2 eggs
    D: macadamia crusted chicken w/greens, avocado, mango
    Wed, Jan 20
    B: none
    L: grilled salmon over greens w/cukes, tomatoes and capers
    S: almonds; arugula salad w/shredded celery root, grapefruit and goat cheese (oops)
    D: hijiki seaweed salad and tuna ceviche
    Thur, Jan 21
    S: larabar; almonds
    B: 2 eggs
    L: chicken salad w/apricots; celery root slaw
    D: buffet (tried to pick the least evil, not knowing what kind of sauces all this stuff was cooked in): salmon, baked chicken, cole slaw, mesculn greens, sauteed/grilled veggies
    1 red wine; 1 brandy

  • Mike K

    9:41 power cleans
    felt slow today.

  • Jai

    Hands too ripped, so Jeff advised on a different workout. Did 20 minute AMRAP of 15 squats, 10 V-ups (but my knees were usually bent), 5 push ups. 15 rounds, plus 15 squats and 6 V-ups.
    For the potluck party, further thoughts: I’ll have guac so if anyone wants to bring a veggie platter, there will be something to dip them in. If you’re stumped for ideas and want something low key, let me know and I’ll throw out more options. And if you’re a maybe, still put your name in so you get the address. http://www.tinyurl.com/xfitpotluck

  • Hari

    Sleep 8 hours (21)
    Diet: Paleo (20)
    WOD: 11:30 Sub 115 lbs (14)
    Weaknesses: N/A (6)
    1 Glass of Wine (50)

  • http://phattrainer.tumblr.com lenny

    7:37 RX’d

  • Paul

    10:33 w/ V-ups. Abs still suck.

  • Zach Singer

    I guess I’m the only one to do squat cleans?
    11:10

  • http://www.coffeecaffeine.com/roasts/ chocolate coffee

    You have a interesting blog. I loved reading it very much. Thanks keep up the wonderful work.

  • Rickke

    9:52 subbed 125# power cleans