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

[Empty V]

Nice Rob, that's some amazing progress which brings me to something we really haven't tapped into. DIET. Has anyone changed their diet since they started CrossFit?

At first (January 2010) I cut out all starches like breads, potatoes, pastas etc. Then about a month later I cut out cheese and then all dairy and in the last month I've really cut down on my sodium intake. Right now I'm full Paleo 6 days a week and have lost a total of 38lbs but more importantly lost about 4" around my waist. I went shopping for clothes last week and it was an amazing feeling trying on 36" waist shorts that were loose. It hit me hard and made me feel really good about what I've been dedicating myself to.

My breakfast usually consists of 3 eggs, a strip of Whole Foods Black Forest bacon, a protein shake and 2 teaspoons of mint flavored fish oil both from Stronger - Faster - Healthier. I did egg beaters/whites for about 3 weeks and broke down because I couldn't deal with the taste any longer so now I'm back on regular eggs. I cook all sorts of stuff that usually lasts for a few days. One thing I do is get ground turkey from Costco and season it with white and black pepper, mustard powder, onion powder, rosemary, thyme, chili and avocado oil, a pinch of kosher salt and 2 eggs as a binder. This goes for one package of meat. I shape them into small 1.5" patties and fry them up in avocado oil. The combo of those ingredients make them taste just like pork breakfast sausage. I'll take those for lunch along with a small salad. Sometimes I'll mix up turkey and pastrami deli meat with an avocado and that's pretty filling and tasty. I also made paleo granola and muffins which were pretty good. For tonights dinner I bbq'd up some bone in center cut pork chops with a little cajun seasoning. I'm also smoking 2 slabs of ribs but my homemade espresso rub is definitely not paleo because it's got lots of brown sugar in it. But those are for a fellow CFTO member who just got out of the hospital giving his dad a kidney. A bunch of us are going over his pad tomorrow after our 5:30 WOD with food and treats to show our support and tell him what an amazing thing he did. We've got a phenomenal group of people that are really close for a box that's only 6 months new.

If you guys haven't heard of Stronger - Faster - Healthier check em out. They make IMO the best fish oil on the market. It's not stinky, much more potent then the Costco or GNC pills and easier to take. They have a bunch of different natural flavors. Right now my favorites are mint, chocolate and tangerine. I'm not a big fan of the vanilla but supposedly they just completely retooled the flavoring. According to Robb Wolf's Fish Oil Calculator I should have been taking 12 GNC extra strength whatever capsules a day. Now I'm taking 2 teaspoons of the SFH stuff. That's some potent stuff. Their protein powders are awesome as well and they have a wide variety which each accomplish different feats. Their post recovery is perfect right after a WOD and the Fortified (what I take) is a really good morning shake. I mix the vanilla with almond milk in a blender bottle and it's surprisingly good. It's also a lot cheaper then buying the Progenex stuff and doesn't have any added sugar so you're not choking down unnecessary carbs. I plan on buying the Post Recovery in a few weeks.

Comments, questions, critiques please.

[RobPaulson]

damn dude you are much more ambitious than i with the paleo cooking. i actually just made some pork ribs last night... they came out great.




and thats a lot of weight to drop dude, congratulations!

I do a pretty boring paleo routine, but i keep myself basically 80/20. Recently due to injuries etc i've been falling off the wagon. but i am def viewing paleo as a life long situation now. when i'm off it for a meal or two, i feel awful and crave the healthy/clean feeling of being on paleo again.

also, if having to eat out, curry's are an AWESOME way to stay paleo. just have to read the ingredients, there is usually a kind that is 100%!

So, in spite of my foot situation, i still went to crossfit yesterday! At first i thought i'd only do some bench and shoulder presses. But one of the trainers had it out for me and challenged me a bit... so he made up a WOD for me to do. it was wicked fun

3 rounds for time:
20 knees to elbows
20 ring dips
20 ring rows (almost totally parallel to the ground)

Finished in 17:30. Was a bit mentally unprepared for such a workout, but it felt great to jump into a WOD like workout, even being in that stupid boot. Love my gym.

[rootS13]

Ive been following the Paleo diet for almost 3 weeks now. Im not much of a breakfast person but I try to follow this schedule:

Meal 1: Breakfast
- Protein (Palm size)
- Vegetables (2x Palm size)
- Fat (Handful)

Meal 2: Snack
- Protein (Half Palm size)
- Vegetables (Palm size)
- Fat (Half handful)

Meal 3: Lunch
- Protein (Palm size)
- Vegetables (2x Palm size)
- Fat (Handful)

Meal 4: Snack
- Protein (Half Palm size)
- Vegetables (Palm size)
- Fat (Half handful)

Meal 5: Dinner
- Protein (Palm size)
- Vegetables (2x Palm size)
- Fat (Handful)

Meal 6: Post WOD
- Fruit (a lot)
- Protein shake

[Empty V]

So, in spite of my foot situation, i still went to crossfit yesterday! At first i thought i'd only do some bench and shoulder presses. But one of the trainers had it out for me and challenged me a bit... so he made up a WOD for me to do. it was wicked fun

3 rounds for time:
20 knees to elbows
20 ring dips
20 ring rows (almost totally parallel to the ground)

Finished in 17:30. Was a bit mentally unprepared for such a workout, but it felt great to jump into a WOD like workout, even being in that stupid boot. Love my gym.

Dude that's awesome! Words can't even describe how much effort our coaches put into our WOD's, definitely good people that are there for the right reasons.

[Empty V]

Ive been following the Paleo diet for almost 3 weeks now. Im not much of a breakfast person but I try to follow this schedule:

So it sounds like you're semi paleo semi zone. I think both diets are great but full zone is way too much work IMO. This has also made me realize that I really need to eat more vegetables. Yams and sweet potatoes are great too. I've got a recipe at home that I'll post up later.

So is anyone taking Fish Oil? If so what brands and how much? Like I said before I take 2 teaspoons of the Stronger - Faster - Healthier stuff which I'm really happy with.

[AppleBonker]

I don't participate in your XFit noise, but I do take limited vitamins, so I'll chime in for that question.

Fish Oil: Usually ~6000 mg/day (I've found it helps with muscle recovery, unless I'm just imagining that).
Potassium and Magnesium: both for cramp prevention. I'd have to check the doses, but I could get back to you on that.
Multivitamin

Edit: fish oil at night. everything else in the morning

[Empty V]

I don't participate in your XFit noise, but I do take limited vitamins, so I'll chime in for that question.

Fish Oil: Usually ~6000 mg/day (I've found it helps with muscle recovery, unless I'm just imagining that).
Potassium and Magnesium: both for cramp prevention. I'd have to check the doses, but I could get back to you on that.
Multivitamin

Edit: fish oil at night. everything else in the morning

Once I started taking the SFH fish oil my soreness was reduced dramatically. I used to be sore for days after a workout now it's really minor and I'm planning on hitting it 6 days in a row this week(3 days off starting Sunday). I do a lot of scuba diving and I'm prone to leg cramps while underwater. I started taking a GNC potassium pill as a preventative measure and it didn't help at all. There was actually a ton more potassium in the Zip Fizz(horrible name) drink I would make every morning.

[AppleBonker]

I read that the magnesium helps for cramps as well. I don't remember the source, so I can't link it. But I've been taking maybe 1-1.5 grams of magnesium daily since high school and I feel it has helped. Maybe it's jut a placebo effect, but you might want to give that a shot? I also checked and I'm probably taking 1.2-1.6 grams of potassium per day as well. Again, not sure how beneficial it is, but it doesn't seem to hurt anything.

[RobPaulson]

This weekend my gym organized a summer party after their fundraiser for the firefighters recently killed in a house fire locally. They raised about $2700 for the families and had 8+ teams of 3 from surrounding fire houses competing in a WOD.

I dont have a copy of the WOD, they kept it secret until 20mins before the start, game style. It was intense, a great time. So much passion from the fellow firefighters and the community, it was amazing.

The party was a great time, got to know a bunch of the coaches way better and just have a damn good time with other koolaid drinkers

[RobPaulson]

yet another dope vid from one of our local affiliates =)
[youtube]http://www.youtube.com/watch?v=uple_-hSp9c[/youtube]

[rootS13]

Jesus, those times are impressive...

[RobPaulson]

hobart is kind of an animal, 3:57 for that... check him out at the beginning with his thrusters, he is 1.5-2 reps in when some of them are dropping for 1. he took the NE regionals 1st place in 2009, i think in 2010 also iirc . . .

[rootS13]

Tonight's WOD:

Warm up:
- L Holds on pull up bar... alternate with partner for 5 minutes.
- I did 3 rounds: 30, 40 and 47 seconds

WOD:
- 8 Muscle Ups
- 800m Run
- 6 Muscle Ups
- 600m Run
- 4 Muscle Ups
- 400m Run
- 2 Muscle Ups
- 200m Run

The scale down for the Muscle Ups was Ring rows and Ring dips x2.

My time: 16:58.

[rootS13]

Tonight's WOD:

Warm Up:
(30 Seconds each)
- Jumping Squats
- Arm Circles
- Hip Circles
- Jump Rope (90 Seconds)
-40m Sprints (x10)

WOD:
- 30 Toes to Bar
- 20 Butterfly Sit ups
- 25 Double Unders (subbed with 100 singles)
- 10 Push Ups
- 20 Butt. Sit ups
- 20 Thrusters @ 75lb (Rx was 95/65 lb)
- 15 Lateral Jumping Burpees
- 15 Push Ups
- 10 Rolling Clean and Jerks @ 75lb (Rx was 95/65 I think)
- 20 Butt. Sit ups
- 5 Headstand Push ups (scaled against wall)

It was a long WOD... it might be a bit out of order but Im pretty sure thats accurate. My time was 19:35.



-

[Empty V]

Dude those are some awesome WOD's roots. Did you do the ring rows or the ring dips? Did you use bands for the ring dips? What are the Rolling Clean & Jerks? also are you able to do handstand push-ups? Those are really tough.

Sorry I haven't been posting it's been a crazy few weeks. I ended up going to NorthShore Crossfit just outside of Boston and had an awesome WOD. It was something like 1RM of jerks/split jerks and 21-15-9 of dead lifts and burpees. That week I ended up going 6 days in a row and it was awesome. Then I took about 5 days off and have been really inconsistent mostly because I've been traveling back and forth from Baja.

Anyway this week has just been awesome. We're getting back to our roots and have stepped out of the box and are working out in the park all week. We're going to end our outdoor week by having a big CFTO BBQ in the park Friday night. It's gonna rock!

Yesterday's WOD was 4RFT 25 squats then med ball clean and toss from one set of cones to the other. You have to hop from you're current position to where your med ball lands all the way to the end, then run your med ball back and it's a round. I can't do the squats so I did 4RFT of throw a 20# med ball over this 11ft high branch 5 times and then do 15 sit-ups and 15 push-ups.

Today was Bear Complex. If you don't know what that is it's a hang power clean to a front squat to a push press(or thruster) down to back rack position to a back squat back to a push press. 7 reps per round and 5RFT and all have to be unbroken. If you drop the bar you have to start all over. Again my squats are limiting so I just cut those out and added in 25 sit-ups at the end of each round. Most guys did 65# so I decided to go with 85# except for this one dude Matimal(Matt) who finished with 125#. Dude is just amazing at everything.

[rootS13]

Dude those are some awesome WOD's roots. Did you do the ring rows or the ring dips? Did you use bands for the ring dips? What are the Rolling Clean & Jerks? also are you able to do handstand push-ups? Those are really tough.

The scale down was both dips and rows. I can do about 10 strict ring dips... after that I scale down and just do them at an incline keeping my feet on the ground and bending my knees.

Rolling clean and jerks are when you roll the bar out in front of you, extending your entire body into a push up position and then rolling the bar back and then performing the clean and jerk.

I do handstand pushups against a wall. There are of few members that do them on rings which I think is just insane. My balance is horrible, I can do about 2-3 and then I need to rest.

[RobPaulson]

i really need to try a handstand pushup... i feel like i could brute a couple out, but far from being able to do them throughout a normal WOD.

Those rolling clean/jerks sound gruesome LOL

i did realize my ring dips are proportionally HORRIBLE compared to my pullups. So i decided to do something about that and buy me some rings.


strung em up from my iron gym and have been doing them randomly. I alrdy feel stronger in the dip than 5 days ago when i got them. also did a muscle up from a kneeling position. . . progress progress progress.

also, crossfit was having a sale via facebook for their sites store. picked up some goodies @ 40% off! (sorry i did post it, but the sale is over alrdy, it was only for like 48hrs)



(PS, I would NEVER buy this s*** at full price, LOL dayum that bisness is overpriced)

[Urabus GodofTraction]

Oh man, you buying board shorts couldn't have come at a better time...

[youtube]http://www.youtube.com/watch?v=dsTbas5N ... re=related[/youtube]

Love you crazy bastards!

[AppleBonker]

I haven't laughed that hard in a while. That was amazing ^

[RobPaulson]

i f*** hate you buwahahaha

[rootS13]

Last nights WOD:

Warm Up:
Tabata (20 seconds on/ 10 seconds rest) of the following
- Push ups
- Butterfly Sit Ups
- Wall Ball @20 lbs
- Air squats

- 16 minutes total.


WOD:

CROSSFIT DODGEBALL!!!

If you guys havent done this yet, I highly recommend you suggest it to your coaches. We played with 5 different colored balls. Each color represented the workout you would do if you got hit.

The penalty workouts were:
20 Air Squats
25 Butt. Sit Ups
15 Push Ups
10 Burpees
20 Wall Balls

I actually did the WOD twice.. at 6pm and at 7. I would have stayed for the 8 too, but I had prior arrangements with the gf.

[RobPaulson]

this bidness is a bit insane.

8.somethin minute fran with full firefighter gear, using oxygen with mask and everything. inssaaannneeeeee.

http://vimeo.com/971867

also hit a PR in snatch squat yesterday, 125lbs, was sttuuuuupid close to nailing 135, i just pussied out of the drop and couldnt get under it. almost ended up muscling it over head, so i just dropped it, at that point i was spent for 1RM attempts.

[rootS13]

Well, today is my birthday so I figured a WOD was mandatory. Todays WOD:

-Warm up: Bench press 5-3-2-1
- Reached a new PR @ 145lb. I felt like I could have done more, but the coach advised otherwise.

WOD: 21-15-9 of
- Ring dips
- Weighted Butterfly sit ups with 20lb Med. Ball
- Headstand Push ups

I had some difficulty with the dips and had to use a scale down due to soreness in my shoulders. My time was 11:06

[Empty V]

Awesome posts guys! That video is funny s*** and the rolling cleans sound just insane. I can do about a 1/2 handstand push-up still trying to get that down but also don't practice it much.

Last week for us was a blast. We did the entire week in the park and ended Friday's 5:30 WOD with a 33m slip n' slide and big BBQ. My contributions was a bunch of memphis rubbed slow smoked chicken breasts and my own espresso bean rubbed slow smoked pork chops. Good stuff!

Friday's WOD was just awesome. They setup cones for distance and it was a partner WOD.

*3 legged race but you and your partner had to do walking lunges from one side to the other while holding 95# overhead. INSANE! (I can't do lunges so my partner did 104 and I had to match with push-ups when he got back.
*Then each person has to do 50 sit-ups and only one partner can work at a time.
*One partner at a time take a 20# medball and throw it backwards. However many backwards steps it takes to get to the med ball you have to do that many burpees. Then throw again and do more burpees. Once you make it to the other side run the med ball back to you partner and they get to do it.
*Then each person has to do 50 air squats and only one partner can work at a time.
*Now run as a team to the other side, round the corner and hit the 33m slip n' slide.
*Passing the finish line marks your time.

Check Out The Pics Here!

This really brought everyone who participated together. It was an awesome bonding experience. A few people showed up and just watched because they had later plans and couldn't do the WOD. I only live about 5min from the park and got home at 10 that night, it was pure awesome. I think we might do that once a month now too.

Yesterday was my 2nd WOD back in the Box and had a really good buy-in and WOD. The

Buy-In

DeadLift 3*3*3*3 - I PR'd at 300# I'm really stoked because my 1RM was 335# but I haven't come anywhere near that lately.

W.O.D.

15min AMRAP
5 Strict Pull-Ups
15 Abmat Sit-Ups
20 Double-Unders(80 Singles) or Row 100m

I completed 6 rounds which was about average and felt good about what had just transpired. Today I've got a super twilight round of golf with some buddies so I'll be out but tomorrow back in the Box. Saturday we have our first clinic which is an intro to Olympic Lifting. I'm really looking forward to that!

[RobPaulson]

that lokos like a great time! i missed a picnic my box threw a few weeks ago, i was sad =( they are always so much fun

that slip-n-slide looked ddooopppppeeee LOL

[AppleBonker]

my box

[Urabus GodofTraction]

Empty? You're deadlifting 300lbs?

[rootS13]

Today's WOD:

-1 Mile Run
-100 Air Squats
-80 Box Jumps @24''
-60 Burpees
-40 Toes to Bar
-20 GHB (Or is it GHD?) Sit Ups

Time: 43:44 I was drained afterwards. I barely ate anything for breakfast and that was a huge mistake.

[Empty V]

Today's WOD:

-1 Mile Run
-100 Air Squats
-80 Box Jumps @24''
-60 Burpees
-40 Toes to Bar
-20 GHB (Or is it GHD?) Sit Ups

Time: 43:44 I was drained afterwards. I barely ate anything for breakfast and that was a huge mistake.

Dude that's pretty ridiculous. I haven't tried GHD sit-ups as we don't have the "machines" yet. I've heard that they're extremely brutal and take a short while to get the full extension down. How were everyone else's times?

[Empty V]

Empty? You're deadlifting 300lbs?

I'm kind of a bigger guy. 6'1"ish and 196lbs so 300# isn't that big of a deal. I'm not sure what you're "supposed" to be able to lift but I've heard that a good goal is double bodyweight. Lifting 300# 3RM was really ugly i.e. hunched back, shaky knees, all around bad form. I have a 1RM of 335# and that looked even worse. My 21 year old rival did a 3RM of 385#, what a d!ck!

Everyone: Post up your 1RM 3RM's for lifting. It'll be interesting to track how we've all gotten stronger and more proficient at lifting.