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

[Empty V]

Well the older I get the less I can abuse my body. This past weekend I drank a bunch, ate s*** and smoked a few cigs. Not a good idea and I'm paying the price even 5 days later. I've worked out very little the last few weeks as well and it's obvious. I'm out on the east coast this week and got a chance to workout with the great people at CrossFit Fairfax in VA. The WOD was great for my degenerating knee issue.

Warm-Up
Bench Press 6 Rounds of 3 Reps 45sec of rest in between rounds.
I did 95# as I haven't bench pressed for 15+ years. It was extremely easy but we concentrated on speed and form opposed to max weight

W.O.D. (Almost Helen)
3 RFT
Run 400m
10 KB Swings (53#)
15 Pull-Ups

I finished in 16:20 and really choked on the run. The KB swings weren't bad and the pull-ups were surprisingly fun. It's been about 5 weeks since I got my first kipping pull-up and this is the first time I've been able to kick out 45 in one W.O.D., without bands. So regardless of the poor time I feel I hit a milestone with pull-ups.

They do it a little different from what I'm used to at CrossFit Fairfax but I didn't mind it. Everyone shows up 10min before class and does their own warm-up. I practiced double-unders which I got my PR (14 unbroken), hand-walks, sit-ups and stretches. Then at the class start time you begin the buy-in and move to the cash-out/W.O.D. The class was over in 30min and I did my own stretching afterwards. I travel to DC every month or two and will be back to CF Fairfax and probably check out their other location CF Reston.

[rootS13]

I did my bodyfat percent last week. Here are the comparisons from when I last did it a year ago:

Body Fat % dropped from 28% to 17.69%. And in the last month, my weight dropped from 189lb to 178lb.

Im going to make a nutrition appointment tomorrow to get a good Paleo plan/routine to follow.

Oh, and I dont know if some of you remember me bringing up the beach WOD that I was planning on going to. It was awesome.. the WOD was this past Saturday:

300m Swim
10 Push ups
15 Air Squats
50m Bear Crawl
10 Burpees
15 Butterfly Situps
400m run

For 3 rounds. My time was 22:25 and I was dead afterwards. The sand was ridiculously hot as well and we were running barefoot.

So far, after almost four weeks of doing WODs, my favorite was this one which we did this past Monday:

15 Squat Cleans
30 Knees 2 Elbows
30 Box Jumps
10 Ring Dips
30 Presses
30 Double Unders
15 Thrusters
30 Pull ups
30 Burpees
50 OH Lunges 45/25 plates
Weight for all lifts is 95/65.. My time was 35:20 (I suck at jump rope)

[RobPaulson]

So far, after almost four weeks of doing WODs, my favorite was this one which we did this past Monday:

15 Squat Cleans
30 Knees 2 Elbows
30 Box Jumps
10 Ring Dips
30 Presses
30 Double Unders
15 Thrusters
30 Pull ups
30 Burpees
50 OH Lunges 45/25 plates
Weight for all lifts is 95/65.. My time was 35:20 (I suck at jump rope)

dude beach workouts!? that is so sick, /jealous!!!!!!!!!!!

and keep at it with the doubleunders, i couldnt do more than a single one 5 weeks ago. Just last week i nailed 16 in a row, it gets better. the one tip that really made a diff for me is to keep your arms as straight as you can, lock your arms out down to your side and let your wrists do all the work with the rope. Also do not jump with high knees, bounce on your toes and launch off with your calfs/ankles. try to stay as straight as possible in general, posture posture posture. a good drill would be to just jump as high as u can while trying not to bend your knees (just stand up straight and launch off with your feet, dont squat down to build momentum, its all got to come from your feet).

bleh that was kind of a knowledge vomit, sorry, but thats how i have thought of double unders and ever since i realized it my numbers have been going up consistantly.

anyway, today will be my first day back since last thursday. just spent 5 days in northern maine in a** backwards middle of no where wilderness. was a blast. but i feel soft and weak. time to get it on today. I like the WOD today as i look at it, should be a good one to get back into it with. . .

"Unscared"
3 rounds of
10 Deadlifts, 275/185 (Level 2 use 225/135 Level 1 use 155/105)
40 Wall Balls
*try to get sub 10 minutes.... maybe 8 : )

[rootS13]

I got this from my gyms website which got it from somewhere else....

When you’re questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks.

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud a** music making us go even harder…not elevator bullsh*t.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid a** attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid a** baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short a** shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are a**holes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where I am confronted everyday by food Nazis who wont allow me to eat sh*t and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.

-I train in a place where I want to be, not a place I feel I have to be.

-I train in a community dedicated to the whole. The success of the many. This is the reason we all change and progress so fast. Where I train its not about “I”….its about “us”

I train….what the hell do you do?

[RobPaulson]

f*** love that root, A+

[RobPaulson]

Well, I gave into the hype, i got me some fivefingers.

thoughts/concerns?

nope, they are perfect, nuf said.


also started putting starbucks VIA in my morning protein shakes... kind of phakn awesome, not gona lie.

[Urabus GodofTraction]

Well, I gave into the hype, i got me some fivefingers.

thoughts/concerns?

nope, they are perfect, nuf said.


also started putting starbucks VIA in my morning protein shakes... kind of phakn awesome, not gona lie.

Prepare for a couple of weeks of hell!

[RobPaulson]

oh its already begun LOL, but i luv zeh pain! get sssooommmeeee!!!!!

today:

3 rounds for time
30 sumo deadlift high pulls, 75/55 pounds
30 pull ups
20 walking lunge steps, 45/25 pounds (held overhead)
*focus on full hip extension on the sdhp, let the arms follow the hips, not before..

90 pullups in a single workout? yes please.

[Empty V]

Sick Rob! What was your time and weight? We once did a 2min AMRAP of walking lunges with a 45# plate, is was pretty insane. I think I hit 46 reps. How are the vibram's so far?

Saturday's are our olympic weight lifting days but they threw in a short W.O.D. for our warm-up.

Saturday 6/26/2010
Warp-Up
FOR TIME:
3 Parking Lot Dashes
30 KB Swings 53#
2 Parking Lot Dashes
20 KB Swings
1 Parking Lot Dash
10 KB Swings

W.O.D.
3 practice reps of each for a 1RM
Press
Back Squats
DL

I scored 5:33 on the warm-up which felt great. We have log books where we document everything about every workout. I was amazed when I saw that the last time I'd been to CFTO was on 6/16, 10 days!

I stayed away from the back squats because of the ongoing knee issue and really took it easy on the other 2 lifts. I hit a measly 295# on DL which is 40# under my 1RM and only hit 125# on the press but I was fine with it. If I did this 2 weeks later after getting back into the x-fit groove I would have hopefully performed much better. I guess we'll see how the next few weeks play out.

[RobPaulson]

well, here's how i did...

3 rounds for time
30 sumo deadlift high pulls, 65lbs
30 pull ups (first set no band, half of second set used smallest band we had, third set used the smallest band for 25)
20 walking lunge steps, 45lb, 35lb, 25lb (held overhead)

Time: 24:14 (weights above are the weights i used)

[rootS13]

Today, we did "Murph."

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

My time: 69:45.... crappy, I know. I hope I can walk tomorrow.

[RobPaulson]

thats a rather excessive workout for a beginner... dayum, after about 50pullups and 100 pushups i'd be so burnt out, i dont even want to think about 300 squats. . . wtf lol

[rootS13]

Well, thankfully we had the choice to mix it up as we wanted. We had to start and end with the mile run, but we were able to break up the other 3. I did 10 sets of 10 pull ups, 20 push ups, and 30 squats. That helped out a bit from being burnt out.

And right now.. my legs are killing me.

[RobPaulson]

double under tips video:

http://www.againfaster.com/the-micd-ins ... nders.html

[RobPaulson]

great diet breakdown in plain english

http://talktomejohnnie.com/diet/what-should-i-eat

[rootS13]

Last night I did my first RX workout. It was:

3-6-9-12-15-12-9-6-3
Box Jumps 24"
Burpees
Med Ball Cleans 20lb.

It wasnt that hard of a workout, but considering I did "Murph" the day before, and my legs were sore from that, I feel like I accomplished something. My time was 28:59.

[RobPaulson]

nice dude, RX is a big deal, way to go!

today i did the 630am class in grand cayman while on vaccation!! it was such and awesome experience!

WOD:
10 rounds of...
10 pullups
10 ring dips
10 situps
10 air squats

25:24, got through 8 rounds of RX, but then... i noticed this...


so i had to sub in jumping pullups, wizeak, oh well, love the way it hurts wut wut!!

[Empty V]

Congrats Root that's definitely a milestone! When are you going back?

Rob how awesome is it going to other X-Fits? I've been to 2 so far and at both I got my a** handed to me.

Last week I finally started physical therapy for my knee and it's already feeling a little better. Hopefully I'll be able to break the injury and get it to where it should be in a month.

7/5/2010 W.O.D.

ANGIE

For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

I subbed 75 cal row for the squats and ended up with a time of 33min. It was long and grueling but a lot of fun. This is a great WOD that really exposes any met-con weaknesses you've got. Squats would have been mine as I was able to blast through the row which came out to about 1200m.

[breadbox]

[rootS13]

Congrats Root that's definitely a milestone! When are you going back?

I try to go 4-5 times a week. The days that I miss I usually end up hating myself for because the WODs looked intense and I know that I could have done them.

Todays WOD wasnt anything special:
Warm UP:
25 Med. Ball Situps @20lb
25 Walking Lunges
25 Air Squats
4x6 Bench Press (Round 1 @ 95lb, Round 2-4 @135lb)

WOD:
10 Sumo Deadlift High Pulls @ 75 lb
15 Double Unders or 60 Singles
20 Butterfly Situps

AMRAP 15 Minutes: I did 3 and 2/3.... The jump ropes are what slowed me down. I still cant get the rhythm down.

[breadbox]

I got a concern I want to present to those of you that are keeping and eye on their health.

I think I have a weight problem, being perhaps under weight. Last time I weighed myself I was sitting around 146 lbs. and I'm 6' 1". Then I think I was also a 33 waist which now I'm at a 30".

I pretty much have no appetite most of the time. I love to consume liquids though but my food palette is so picky on some levels.

Or can 30" waist and 6'1" be a healthy build?

[RobPaulson]

Rob how awesome is it going to other X-Fits? I've been to 2 so far and at both I got my a** handed to me.

it was freaking awesome, so cool to see other people doin the same stuff all over the place! we are not alone! LOL

also just picked up some of this...


i will also be doing regular checkups on my own hands to be sure calluses are not forming, and when they do, scrapping them off promptly before they cause injury again. my hands being tore up is WAY more of a hindrance than i expected, very not cool

@ breadbox - wish i could help you on that one bro, i've always beena heavy dude so i've never had to deal with the other end of the spectrum.

in general, you will naturally feel your desire for foods change if you begin working out more. you will want to eat 6 times a day. and when you eat the right stuff, you'll know it. just take a look at the diets offered in this and the fitness thread, they are all great guidelines. sorry for being so ambiguous, but like i said, idk much about the other end of the spectrum

[Empty V]

Or can 30" waist and 6'1" be a healthy build?

When I was your age I had about 2" more on my waist so you're not that far off. Your metabolism is probably still running at 120mph. I'm sure once you start getting closer to 30 it'll slow dramatically and you'll have to try to keep that weight off opposed to putting it on. As long as you feel good and your cholesterol is down you should be fine, but I'm not a physician.

[Empty V]

also just picked up some of this...

Has it helped at all? Last week I made it to x-fit 5 times and feel awesome. Too bad my hands are completely torn up now. This past week we did Angie, Fight Gone Bad and deck of pain with K2E, Squats, Box Jumps and Burpees. Saturday was 1RM of Clean & Jerk with 6 Count burpees, K2E Clinic and one other thing for our warm-up. I think I've done over 300 Push Presses in the last week and my arms are just destroyed.

[RobPaulson]

also just picked up some of this...

Has it helped at all?

literally just picked it up, not sure yet, not to mention my right hand is still bandaged and the wounds still soaking in antibacterial ointment to keep them clean and moist so they dont crack/bleed again...

i just put some of the BB's salve on my left calluses though, def interesting. its rather oily etc, you really have to work it into the tough skin in the hands. my buddy who climbs alot told me he likes it better than climb-on (climb-on is what the xfit trainer told me to get to prevent this again). i'll continue to use it, see how it goes, i'm sure its something that is noticed over a longer period of use than just first few applications

[Empty V]

I don't think there's any way to prevent it. If you do tear soak you hand in a saltwater bath. Epsom salt is just fine for this. It stings but will clean and disinfect the wound. Also when you bandage it get some vitamin E capsules. Break one open and apply the gel to the wound. The vitamin E will help the skin regenerate much faster then any anti-bacterial ointment.

[Empty V]

It's time to start posting recipes! Here's one that a fellow CFTO member showed me and posted up on our FaceBook Paleo discussion board which I copied it from. I made this yesterday and it yielded a ton of servings and is really tasty.

Paleo Granola!

(I get all my ingredients at Trader Joe's.)

Preheat oven to the lowest temp possible (mine's 170).

5 medjool dates
3/4 cup water
2 tsp cinnamon
1/2 tsp nutmeg
1 lb unsalted walnuts
1/2 lb unsalted toasted almond slices

Put the water, dates, cinnamon and nutmeg into a blender and blend until you get a smooth paste.

Add the walnuts and about 2/3 of the date paste to a food processor and pulse a few times until it has the consistency of granola.

Pour the walnut mixture into a big baking pan. Add the almonds and the rest of the date paste and mix to coat.

Bake until crispy - in my oven at 170, this takes about 5 - 6 hrs. Stir every hour or so to break up the big chunks.

1/4 cup of this paleo granola has 206 calories, 7.9 g carb and 5.8 g protein. I suggest adding dried, unsweetened blueberries or other dried, unsweetened fruits for a great pre-workout snack. This is also my breakfast of choice: 1/4 cup of paleo granola, 1 banana, 1/2 cup of almond milk. Yum!

[Urabus GodofTraction]

I got a concern I want to present to those of you that are keeping and eye on their health.

I think I have a weight problem, being perhaps under weight. Last time I weighed myself I was sitting around 146 lbs. and I'm 6' 1". Then I think I was also a 33 waist which now I'm at a 30".

I pretty much have no appetite most of the time. I love to consume liquids though but my food palette is so picky on some levels.

Or can 30" waist and 6'1" be a healthy build?

At 146, 6'1, and a 30" waist you're certainly underweight, but you're also undermuscled. A lean 6 footer weighing sub 150 (think distance runner) would have an even smaller waist. Eugen Sandow, the father of modern bodybuilding, was 5'8, 180 pounds, and had a sub-30 inch waist.

You need to eat more, way more. If you can clear 3,000+ clean calories a day and lift heavy, you'll keep the 30" waist and gain weight. Your lack of appetite is almost certainly from your eating habits, which I'm betting consist of just a few processed-food meals a day. More meals, better food, better life.

Buy Mark Rippetoe's Starting Strength and go from there.

[Empty V]

Here's yesterday's WOD. My teammate and I finished 12 rounds which was right in the middle. The top team completed 14 and the bottom hit 9. It was an awesome 15min.



So it's kind of hard to understand from looking at the board. The way the WOD went was one person is doing parking lot sprints while the other is doing the Knees to Elbows, Wall Balls(I did Ring Rows), and Box Jumps. When the person running is done with their 2 sprints they relieve the person inside and continue where they left off and the person inside now does the P-Lot sprints. Every time a team finishes their box jumps it's 1 round. This is the 2nd time we've done a WOD like this and it was a blast.

[rootS13]

I did something similar like that called "Nascar." It was a partner thing, but instead of counting rounds, we counted the total amount of KB swings. Partner WODs are always fun unless youre unevenly paired.

Btw, are you going to the Crossfit games? I believe two of my coaches are going... I dont know if theyre participating though.