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Friday 100122
Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.
BLACK BOX 30-DAY PALEO CHALLENGE, Day 22--LINKS
More calorie-counting nonsense / I can haz calories
Diabetes doesn't have to be part of a complete breakfast / Snack time never ends
Brewing up a civilization
Big benefits are seen from eating less salt
The house & home equivalent of the paleo diet?
Know Your Gabes: Lt. Gabe, left; Gabe K. (a.k.a. "Big Gabe"), right
Do you know when to stop?
My inner athlete (via)
Fix your knees
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
as Rx’d
The Porch:
Three rounds for time of:
35 Double-unders
35 Back extensions
Pack:
Three rounds for time of:
25 Double-unders
25 Back extensions
Puppies:
Three rounds for time of:
10-15 Double-unders
10-15 Back extensions
Suitable subs for double unders are tuck jumps or side to side hops over low hurdles. Video of side to side hops can be seen on the exercise demos page of http://www.CrossFitKids.com.
--------------
My advice on double unders if you're struggling with them is to count attempts, successful or not, and just make note of that fact when recording your time. The only way to get better at double unders is by doing double unders!
Also, if you don't regularly do back extensions on the GHD, be warned that you'll get tremendous soreness in your hamstrings if you do this WOD as rx'd. Don't be afraid to scale the volume down so you can walk this weekend.
Lastly, if you can't get access to a GHD, good mornings with the 45# bar are the appropriate sub for back extensions.
Hey Lt Gabe! Remember me?
Hey Lela! How are you? Where are you?
Send me an email: gabriel.sganga at gmail.com
Sleep: 21
Pull-ups: 676
WOD: 16
I thought I was getting better at double-unders. Turns out, not so much: 16:56
Paleo: Day 22
Breakfast: Banana, fruit smoothie, shrimp tomato avocado mix
Lunch: left-over goat chops
Dinner: Citrus-flavored Cod with roasted veggies
took a rest day today. After hitting some rowing this week I'm not as recovered from the marathon as I thought.
also tried macadamia nuts for the first time with breakfast, pretty good. high in fat only had 8
Tim
The theory of recovery from a race is every mile you run you need that many days to recover.(this is not the case for ALL but for most, when it comes to longer distance races) So for a marathon you need 26 days to recover. I would take the same precautions, there is nothing worse then trying to come back too soon and having an injury that is even worse than before. I've seen that happen way to often.
Tim
also go through the Cfe recovery workout, I did it for a week after the NYC marathon and it helped.
10:27 rx
Tim,
Fully agree with Brian, it's easy to overtrain after that kind of effort.
I thought I felt fine after my marathon and went quickly back into a SS cycle. Less than two weeks later, I strained my left quad after a soccer game (actually, after lifting heavy two days in a row and playing soccer that same evening), then reinjured it a month later because I started up to soon again. I screwed up two months of training (and my holiday skiing plans) because of my foolishness.
No sense in getting injured or overtrained between now and Feb. 14th.
Run another marathon soon Tim - active recovery ;)
Works for some - one ultra friend of mine used to run two 100-mile races just one week apart for years. He recovers really well.
I think us mortals do need a little more rest though. Tim, rest on your laurels for a while until you are recovered.
The CFE recovery workout sounds very useful.
thanks for the advise all
50 DU
135lbs snatches x 10
3 rounds in 12:07
Spiced up the wod with a little oly practice. DU's were 3's and 5's, not a strong skill of mine.
7:33 with Good Morning's.
+
Presses:
95x10
115x5
125x4
95x10 + 14 strict pullups
95x10 + 10 strict pullups
9:15 RX'd
Made up clean & jerk / GHD WOD.
9:52 subbed 125#
Games prep wods for Saturday:
3x15 ohs
10 minutes to complete 2k row and amrap double unders
50 c2b chinups, 50 burpee pushups
Sophie and I will be doing these at 12, 2, and 4. Check opt's website for specifics on scoring
13:38
25:14, counting attempts at double unders. I did manage to get a few, and even managed to do a double-single-double-single set once. Got to keep practicing; I think that if I keep my focus on my hands instead of my jumping, I do better.
Paleo potluck party tomorrow! I just sent my address out to the people who RSVP'd through the link. If you're not on the list but find out you can come, text me tomorrow for the address. My number is 917-674-9666.
11:15
with good mornings
30 Day Challenge:
Paleo Diet: 22 Days
WOD: 10
Sleep: 8 Days
Unfortunately I won't be able to make the potluck.
Hopefully someone will take pictures and maybe post a couple of recipes to the blog for us who can't make it?
16 something, Rx'ed
Still Paleo, just haven't had time to blog it.
Half Marathon Sunday. Hope my lack of long runs won't hurt me out there.
13:33 as Rx'd
I really need to practice double unders more.
Almost forgot! Was practicing box jumps before the workout and am finally on a tall box. Sure, I can't get multiple double unders, but at least progress was made on another front.