CrossFit & Paleolithic Discussion, Post your W.O.D's

[Empty V]

Awesome WOD's rootS13! Both of those sound like they would be very rewarding.

Rob the video was awesome. "What does it smell like?" "Elite, it smells elite." It's funny to see them making fun of people begging to be asked what their CF shirt is all about. I heard a discussion about someone wanting to go to a 24 hour and do a ton of burpees and take off in front of the windows. It's also funny that Life AsRx, who has awesome gear, just released this shirt. My buddy was cracking up over it and sent the link over. BTW their shirts are the only ones that I've been able to wear 15+ times and not shrink, stretch or fade. I've never had a t-shirt last this long that looks this good.



Today's lunch was awesome. Grass Fed burger patty on top of tomatoes, lettuce, onions, avocado, garnished with some mustard and a small amount of bleu cheese(not gonna hurt anyone). Last night I added BBQ'd black forest bacon and Anaheim chilies.



Monday we did Helen.

3 Rounds for Time
400m Run
21KB Swings 53#
12 Pull-Ups.

I finished in about 15min. We had a few psychos do it sub 10min.

[Urabus GodofTraction]

LOL "Crossfit counter culture."

Food looks f***' good though.

[rootS13]

Word. I wish I could cook that well.

Tuesday's WOD:

4 rounds of:
20 pushups hand release
15 ring rows
100m sprint
10 box jumps
5 KB snatches each arm (heavy as possible) (35lb)

I cant remember my exact time, I think it was 17:08.

Todays WOD:

"The Colonel"
5 rounds, AMRAP in 4 minutes of exercise sets. 1 minute rest between rounds:
4 x Clean & Jerk (95lb)
8 x Pull-ups
- It was raining, so we had to sub the pull ups with burpees.

My sets were 3-3-3-2-2

[rootS13]

Today's WOD:

"Tyler"
5 Rounds of:
- 7 Muscle ups (subbed with 14 pull ups and 14 dips)
- 21 Sumo Deadlift High Pulls @95lbs

My time: 25:26

[Empty V]

Word. I wish I could cook that well.

The only things that were actually cooked were the hamburger patty(grassfed ground beef, black pepper, Worcestershire sauce, an egg, and some dried onion flakes), the bacon, and threw the Anaheim Chili in the bacon grease. Everything else was chopped fresh vegetables. Eating plaeo is really not that hard.

Tuesday's WOD:

4 rounds of:
20 pushups hand release
15 ring rows
100m sprint
10 box jumps
5 KB snatches each arm (heavy as possible) (35lb)

I cant remember my exact time, I think it was 17:08.

This one looks like a lot of fun. I dig the WOD's that have lots of different movements. It makes something that's already really interesting, better.

[RobPaulson]

Trying some new supps. . . they should be coming in the mail today.

Got hydrowhey from optimum. supposed to be very pure protein (no unnecessary sugars, carbs, etc). s'posed to be good, so i'm giving it a shot and abandoning my nitrotech.

in addition to that, since i'm moving from nitrotech, i figure it might be time to pick up my creatine intake. so i got some optimum creatine too

I am also officially completely and utterly fed up with cutting down without supps. I know (at least to my knowledge, correct me if i'm wrong) i'm not cutting down right now because of how crossfit works. you get pushed to your anaerobic level so quickly and spend nearly zero time in the optimal 150-160bpm heartrate zone for fat burning. i am working my foot out of an injury right now and JUST starting to run 1-2 miles at a time now. this is a way longer healing process than i had anticipated, so, its time to get some help from a supp imo.

I got me some of this . . .
http://www.bodybuilding.com/store/usp/oxyelite-pro.html

anyone have any thoughts/opinions/warnings/experience with it?

[Urabus GodofTraction]

It's just caffeine that's doing any work at all. Snake oil, snake oil, snake oil.

[Empty V]

Trying some new supps. . . they should be coming in the mail today.

I actually cut out all vitamins and supplements with exception to SFH fish oil. every once in a while I'll have an isopure after a WOD but mostly because it's there in our fridge at CFTO. If I was going to take pure whey I would definitely get it from SFH. They have a variety that all have a purpose i.e. post recovery, breakfast, mass building, etc.

[RobPaulson]

hhmm...

the free pump stuff they gave me with the protein was awesome today during my WOD.
"S.O.B".. aka "son of a BI@#$"
5 rounds of
3 rounds of "Mazie"
400 meter run

*one round of "Mazie" equals 7 pull ups, 9 hand release push ups, 11 squats

Rx'd everything but the pushups, pushups r my weak point =( finished in 40 minutes even. some people @ my box finished in like 19minutes :eek

anyway, i'll start taking the oxyelite tomorrow, i'll report on it. i have the feeling most of you dont do the whole supp thing, so i'll keep the review to a minimum.

[RobPaulson]

first day of oxyelite, no real noticeable difference in energy/focus.

today is my rest day though, tomorrow I will take the 2 recommended doses, one when i wake up and one at like 2pm.

just had another dose of this stuff:
http://www.bodybuilding.com/store/opt/e ... nergy.html

took a lil less than 2 scoops, i dont want to overdo the caffeine thing but i'm almost falling asleep at my desk here, ugghh

[rootS13]

Im not really into supplements. My box sponsors Progenex... which is meant for recovery. Ive only had it twice though and those were after WOD's that I felt I needed to eat directly afterwards for energy. Its a powder substance that you mix into a bottle of water... and it tastes damn good. Does it work? From my experience... yes, but my experience has only been a few times. I feel pretty rejuvenated afterwards and its not an affect that wears off like caffeine.

The downside... its pricey. $6 for the small travel bottle with water.

[Empty V]

Rob be careful bro. You're putting a lot of foreign stuff into your system all at once. If you're going to do that ween yourself onto it once supp at a time. I don't recommend taking any of it but I'm not a physician or dietitian.

Im not really into supplements. My box sponsors Progenex... which is meant for recovery. Ive only had it twice though and those were after WOD's that I felt I needed to eat directly afterwards for energy. Its a powder substance that you mix into a bottle of water... and it tastes damn good. Does it work? From my experience... yes, but my experience has only been a few times. I feel pretty rejuvenated afterwards and its not an affect that wears off like caffeine.

The downside... its pricey. $6 for the small travel bottle with water.

Progenex makes some decent stuff for post recovery. I've said it a bunch before and I'll keep saying it, I'm a huge fan of Stronger Faster Healthier. They have the most amazing fish oil and their protein powders are cheaper and just as good(if not better) than Progenex. SFH Post Recovery

[rootS13]

Today's WOD:

"Fight Gone Bad style"
- 5 rounds, 1 min each of:
-Row (For calories)
-Deadlift (225/185)
-Ring Push Ups
-Butterfly Sit ups
-KB Swings (53/35)
Score is number of calories burned with the total amount of reps for each other exercise.
My score : 62-56-45-45-45.. totaling 253.

This was my first weighted Rx WOD. I didnt do as great as some of the other members, but I still feel proud of my score.

[RobPaulson]

Rob be careful bro. You're putting a lot of foreign stuff into your system all at once. If you're going to do that ween yourself onto it once supp at a time. I don't recommend taking any of it but I'm not a physician or dietitian.

aye i typically had that attitude before as well, but after about 6 months of basically all natural, and not even coming close to the results i want, its time to do something else. <shrug> guess i'm giving in. but in all honesty it is just caffeine, creatine, and whey. i've def heard of much more detrimental supp lineups than that (legal, lets not even get into illegal use, thats not even in my playbook).

Also, roots, that is an interesting FGB. I feel like they should just rename it completely tho LOL. Its similar, but def its own thing. And grats on the Rx, the past 2-3 workouts i've been one movement from Rx. It's always the 'from the ground' lifts (stupid back . . . almost healed, i hope) and pushups. sssoooo wizeak on pushups somehow

We did FGB this weekend though. I pulled a 206. Its not crazy impressive, but the box jumps were a serious issue for me considering coming back from my foot injury. The entire right side of my lower half is like 8 weeks behind the rest of me. annyyyway going to keep at it.

Lately I have been seriously considering waking up 45mins earlier and doing ~25mins of cardio in the morning. crossfit does NOT seem to be cutting me down at all lately.

[rootS13]

Yeah, I messed up on the name of the WOD. Its actually "Coach Gone Bad" haha.

[Empty V]

This was my first weighted Rx WOD.

Dude that's awesome! I know it's hard not to but don't compare yourself to anyone else, what they're doing is irrelevant. The only thing that matters is that your numbers are improving and obviously they are, nice work!

Now back to comparing numbers

Rob that's not a bad score especially with an injury. How many people turned out? We had about 30 and the place was insane. It was nothing like I've ever experienced before and it felt like the whole room was cheering for me (even though they probably weren't) during my heat. I hit 208 and was really stoked with that considering my wallballs were basically non existent. I think I scored a 5*5*10 on those mainly because I can't get down in a full squat and generate enough power to hit that 10' mark easily. One dude broke 330 and a few CF Oahu guys broke 400 including a 455. What was everyone's strongest exercise? I hit 29*19*19 on the push presses and 19*19*20 on the box jumps although I was subbing step-ups.

after the event I threw a big pool party/BBQ which was just awesome. Really great food and everyone hung out and drank a TON of beer. X-fitters definitely know how to party.

[RobPaulson]

ROFL nice with the party. I wish our box was a little smaller so it had more a 'community' feeling like that. But alot of people just come in, get their workout, and bounce immediately. to put that more into perspective, it is normal for there to be 30 people at monday, tues, and weds 5:30 class at my box. it gets kind of annoying. I have switched to 630 because of it . . .

anyway, we had some champs pulling 350+'s at our gym. We have some FIT competition crossfitters at CFM. We have been decimating the local races (like 5k's etc), which is pretty encouraging in general. figure, they are on the same training regiment as me, must be doin something right!

I'm back down now to 195 from 201 this past saturday. I am ALWAYS hungry right now though. No matter how much chicken and veggies i eat I cant seem to feel even remotely full. eating has officially become a chore at this point.

Tried waking up for cardio this morning, but my oxyelite supp kept me up last night till 1am at least, uughh. was my first day taking full dosage after about 6 days of half doses. def jittery and anxious as hell on this stuff. but f*** it, nobody ever gained anything without a little suffering.

[RobPaulson]

also, todays WOD description confuses me . . .

A. Push Press, 5x5@ x121, rest 3 minutes
B.1 Close Grip Bench 6,4,4,2,1 @ 20x0, rest 90 seconds. last 2 sets HARD
B.2 Good Mornings, 5x5 @ 21x1, rest 90 seconds

wtf is 5x5@ x121 ??

20x0?

5x5@21x1??

[rootS13]

My guess would be that the push press is 5 sets of 5 reps at 121 lbs. But, the other two make me unsure about that. Let us know when you find out.

[RobPaulson]

thats what i thought at first too, but then think about it, 121lbs? wtf? LOL how u gona get 121lbs on a bar with bumpers?

rofl ya i'm sure theyll explain it, the soccer moms r going to be completely lost on this one ROFL

[Empty V]

Yeah looks like a typo, 3x though? X-Fitters are some creative people so I'm sure it'll make sense.

Yesterday was pretty awesome:

3RFT
10 Pull-Ups
15 Push-Ups
20 Burpees

Our head coach Dan took it easy on us considering FGB was just 2 days prior. We only had a class of 5 but I was stoked because for the first time I finished the quickest.

Today's lunch: leftover chorizo & carne asada from our BBQ, romaine lettuce, tomatoes, onions and a small amount of crumbled Bleu cheese.

[Empty V]

ROFL nice with the party. I wish our box was a little smaller so it had more a 'community' feeling like that. But alot of people just come in, get their workout, and bounce immediately. to put that more into perspective, it is normal for there to be 30 people at monday, tues, and weds 5:30 class at my box. it gets kind of annoying. I have switched to 630 because of it . . .

Sounds a little bit like CF Oahu. Our biggest class to date was about 22 and I think everyone knew everyone. Right now we're pretty small but growing rapidly. CFTO started with 8 when they moved out of the garage and into the current box. I think now we're at around 70 but it still feels like a tight group. All it takes is one night out after a WOD to bring everyone together. We only have one class on Saturdays which is at 9:30AM and sometimes a bunch of us will grab lunch which is pretty cool.

[Empty V]

Today was pretty cool.

Buy-In
Deadlift 1*1*1*1
I was able to hit 325# and blew it at 345#. My PR is 335# with horrible form but this time my 325# looked pretty good.

8 RFT
5 K2E
5 Burpees
Parking Lot Dash (I subbed 100m Row)

My time was 11:08 which was right in the middle of most which is perplexing because I never stopped. I think I lost a lot of time getting in and out of the rower but that's no excuse. I would love to do this one again when my knee is 100% and can do the P-Lot Dash.

Today I decided to order some weight lifting shoes. I've spoken with lots of people including Matt Major who's teaching an OLY class at CFTO. I've come to the conclusion that Risto is the only way to go. The Rogue shoes are okay but the quality of construction is way below the Risto shoes. This one dude has the Rogues and his wife has the Ristos and he regrets it every time he lifts. They're price matched so why not go for the better shoes? I emailed Risto tonight regarding what they suggest and I've got a feeling that they're going to suggest these:



Tonight's dinner was pretty solid. BBQ'd some homemade ground turkey patties last night and wolfed 2 of those down with a simple tomato/onion salad I made with some olive oil, a little bit of salt, black pepper and some cajun seasoning. Here's a pic of the salad. All this stuff is so easy to make and taste damn good.

[rootS13]

Monday's WOD:

10 Rounds of:
-15 Deadlifts @ 135lb
-15 Push Ups

I messed up my back on this... I did 8 rounds in 17 minutes and called it quits. I knew my form was breaking and I felt my back getting pretty tight and sore.

Today's WOD:

"Deadly 7"
7 Rounds of:
7 Med. Ball Cleans
7 Wall Ball shots
7 Med. Ball lunges
7 Med. Ball push ups
7 Butterfly sit ups w/ Med. Ball
7 Air Squats w/ Med. Ball
7 Broad jumps w/ Med. Ball
---- All exercises done with 20lb Med. Ball.

My time: 23:20.... It was a pretty fun WOD, although I now hate Medicine Balls.

[Empty V]

^ pretty cool! Monday you guys did the main site WOD. One dude in my Monday class did that at lunch and then came out for the 5:30. Supposedly he's having a hard time moving now. I think it's just another example of how important recovery is.

Today:

Warm-Up
1*1*1*1*1 Strict Press 1RM
I only got up to 115# but was satisfied with that. I think my 1RM is 125# but was too spent to attempt it.

WOD
4RFT
15 Dragon Flag Sit-Ups
15 Supermans
30 double unders or 120 singles (I subbed a 250m row)

I think my time was around 9min which wasn't bad. I'm positive I would have finished faster if I could have done the double unders as I can do about 17 unbroken consistently.

[rootS13]

Today's WOD:

WU WOD:
-500m Row

WOD:
2 Rounds of:
-400m Run
-36 Ring Push Ups
-400m Run
-24 Parallel Bar Dips
-400m Run
-12 Headstand Push Ups

My time: 26:15


Tomorrow is going to be my gyms 1 year anniversary party... We're having a dodgeball competition and we're doing "Grace"... 30 Clean and Jerks @ 135lbs for time.

[rootS13]

Today's WOD:

Warm up:
-400m Run

WOD:
20 Minute AMRAP of:
- 1 Pull up
- 1 Burpee
- 1 Box Jump @24''
Increase by one rep every round and perform 1 Deadlift at 85% of your 1RM after each round.

So.. I did 10 rounds + 11 pull ups. My deadlifts were at 225lbs.

[RobPaulson]

latest progress pix since january... i've only lost about 10lbs since, i really wish i could cut down more

[Empty V]

Root, those WODs sound tough. The 20min AMRAP sounds like it could gas out anyone pretty quick. What are the ring push-ups? We still haven't done those.

latest progress pix since january... i've only lost about 10lbs since, i really wish i could cut down more

Dude you may have "only" lost 10 pounds but you've leaned out, a lot. I bet you're down at least 3" on your waist.

Yesterday

Warm-Up
2 Rounds

1min Superman
1min Hollow Rock
10 kips

WOD
Tabata This - Full 8 Round Tabata of the following Exercises

Pull-Ups - 4
Push-Ups - 8
Sit-Ups - 11
Air Squats - 10


Today

Warm-Up
2min Wall-Ball - 36

WOD
Fran
21*15*9
95# Thrusters(I subbed 2 Pood/70# Kettle Bell Swings)
Pull-Ups

This was my first real attempt at swinging the big daddy of kettle bells and it wasn't as bad as I was expecting. My form wasn't the greatest and my swings weren't completely vertical but close so I felt like I hit a small milestone. Honestly I would have rather done the thrusters, I dig em.

[Empty V]

Ohh yeah almost forgot tomorrow I get my Ristos! I ended up getting the Coach Burgeners.



Tonight's dinner was decent. A salad with some blood orange oil, red wine vinegar and a little salt + pepper. I seasoned and grilled up some grassfed cube steaks. This is the first time I've ever eaten let alone grilled a cube steak. It's definitely not the most tender and felt a lot like a burger patty but I'm not complaining.