January 13, 2010 in WOD by Turbo
Thursday, January 14th, 2010
9AM crew on the C2
Workout of the Day
5 Rounds for time:
7 Power Clean @ 135/85, unbroken (constant bar movement)
14 Box Jumps, 24/20, unbroken (no hesitations!)
21 Double Unders, unbroken
then try 8 rounds of 10 seconds on, 20 seconds off L-sit… straight leg variations strongly preferred over tucks
Coaches, please denote “Rx’d” for completed as written and “Rx’d *” for completion but not “unbrokenness”.
Real Food Challenge Update
The entries are coming in and and I congratulate all of you who are willing to give this a shot. I know that taking those before pics is not an easy thing to do. I promise you – if you give this a real shot, you will feel better, perform better and look better. I’d like to remind you that no one will see your photos without your permission.
In fact, we are updating the rules as follows:
- I will select the top 3 males and top 3 females out of all the entries. The other coaches will help me make this decision based on your performance. If you give me permission, I will also show your before and after photos to the coaches only to help with this decision.
- The top 6 will be contacted and if they give permission, we will print their before and after photos on paper. We will NOT post any photos online for voting. With your permission, we will show only the other participants the photos on paper and short essays and the participants will vote to select the winner.
– Coach T
22 Comments to “Thursday, January 14th, 2010”
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January 13, 2010 at 10:18 pm
hmm. Isn’t that 20 seconds on, 10 seconds off on the L-sit?
(maybe I’ll regret that comment, but it looks backwards…)
January 13, 2010 at 10:22 pm
@Conrad
nope, but be my guest
January 14, 2010 at 8:06 am
For those doing the real food challenges, (or those who are not) – really interesting post at paleonu yesterday….
“Don’t eat anything that looks like Neolithic food, especially Neolithic food”
and
“But this “paleo food” thing is bogus. If your food needs a prefix, it is not “paleo” ”
it is a good read, here is the link:
http://www.paleonu.com/
enjoy
January 14, 2010 at 9:03 am
Ok – now that I’ve done it, I’m satisfied with the 10 seconds on, 20 seconds off thank you very much…
January 14, 2010 at 9:22 am
@Suzanne
Great article
I question the paleo prefix thing sometimes, and I’ve pretty much given up on my “paleo baking” in favor of playing with different ways to make veggies and meat. I’m feeling better and performing better. I still eat the cake though…every time. And honestly, I don’t know if I’m ready to make a stand at every family function but I totally agree that I’m not helping anyone in the process, myself or my friends/family. Maybe I’ll try harder during the challenge and see if I can make some lasting habits for when I’m not in my own kitchen.
January 14, 2010 at 11:46 am
@Kimberly
I agree Kim, I am trying to cut down on “paleo baking” totally…I just do not feel as good. eating that way.
This article made me laugh at the first time Conrad and I met last year. We were at a birthday party for our daughters and as I was shoveling disgusting highly colored, sugary cake into my mouth ( 80/20 right?
he asked me…don’t you go to crossfit? I think my first response was ” I do not normally eat like this!!”…that was my memory of that anyway 
January 14, 2010 at 12:11 pm
6:54*
I tried to do it unbroken but the 4th set of DU’s, my foot caught the rope on the 2nd swing and my hopes were dashed;) I did the 5th set though 19+2. My shorts also fell down exposing my as* on the boxjumps, but I was in the zone:)
January 14, 2010 at 12:22 pm
@ Suzanne
That’s hilarious.
@ Crystal KP
Guess you have to get smaller shorts. Too funny!
Am so gonna try for RX and unbroken today. Can’t wait to get to CF!
January 14, 2010 at 2:39 pm
Interesting take on the paleo moniker…
It seems to me that part of the genetic pre-disposition (paleo) theory is that we (humans) are genetically pre-disposed to foods which were present 10K+ years ago and should therefore eat those things because of the millions of years of adaptation time. Honey, for example, falls into that category. In the day, people would have gorged on ‘sugar’ when it was available and had none when none was available (~99%+ of the time). We are genetically pre-disposed to do so.
Honey is now present and available in quantities (unlimited) which enables us to gorge 24/7/365. Our problem lies in the conflict between our genetic pre-disposition to crave and gorge on carbohydrates and sugars when they are available and the conscious awareness that too much sugar causes health problems.
In general, genetics trump discipline and our conscious awareness will lose – i.e. we’ll eat the honey even though we know we shouldn’t.
The real food challenge is partly about building healthy systems and processes into our daily lives such that our ‘in the moment’ discipline doesn’t have to work so hard to overcome our genetics.
The point? Don’t have honey around – your genetics will win out. You can’t have your cake and eat it too.
January 14, 2010 at 3:31 pm
@Conrad
Good thing it wasn’t 20 secs on 10 secs off!!
wod – took me 13:??. Cleans 55#, 18″ box jump. Managed cleans unbroken each round. Could not do box jumps unbroken and was not having a good double under day. Only managed around 6 to 10 each time. Big thanks to Coach Brad who really got me through that one. Found it really tough.
January 14, 2010 at 5:20 pm
85# cleans unbroken
20″box jumps
DU’s no good today, jump rope broke in my first set, so I went with 50 singles for the rest
13:06
January 14, 2010 at 5:49 pm
11:56.22 (I only did single unders on the jump rope)
Good work everyone at Crossfit Winnipeg. I am doing my best to Represent Manitoba, while living in Northern Alberta.
January 14, 2010 at 7:13 pm
9:44 @ 36 kilos – cleans and box jumps were unbroken no problem, but the double-unders were disastrous. Mexicans don’t understand the concept “for time” and kept getting in my way. By the third round I stopped being polite and keep on skipping and whipped some guy in the back, then things started looking up…
About an hour later we ran up the lighthouse hill, which consists of a trail much like the hill at aromas followed by what feels like a gazillion stairs. The sign at the bottom says it will take 25 to 35 minutes to go up the hill. I did it for time: 9:05. Will try to beat my time tomorrow.
Dinner last night: 1 margarita, 1 “Pacifico Salad” appetizer(greens with grilled chicken and fried bananas and sesame mango dressing) – this is a really carb heavy meal for me, but as it turns out the fried bananas were delicious and it was the dressing that was almost too sweet to eat. Finished with a serving of Sinaloan pork, which was like pulled pork slow cooked with chilies and onion, served with guacamole – delicious.
Breakfast today: 3 egg omelet with leftover “mystery greens” and peppers and onion.
Lunch today: crab cocktail & fruit salad. the fruit salad came with a scoop of ice cream and I ate it! I don’t think I could have eaten more than that scoop though…
January 14, 2010 at 7:22 pm
@Suzanne
interesting points in the article. partly why we’re calling this a ‘real food challenge” and not a “paleo challenge” or anything with the word diet in it…
January 14, 2010 at 8:40 pm
6:04 rx’d
@Crystal KP
Sounds like there was some confusion about what “unbroken” means… it means that you could’ve restarted your set of double unders and done it Rx’d. We’ll get it right next time
@Suzanne
That article is brilliant. Sweets are sweets. The battle of fat loss and muscle gain is all about insulin management.
@Kimberly
At the end of the day, it’s all about eating the right foods, in the right quantities, as fuel, for performance. You can eat cake here and there… but as Conrad was getting at, you’ll do yourself a world of good if your here and there is farther apart… a good, but weird, read is “Lights Out”… in the long run, for the sake of longevity, you might be best to save your honey consumption for summer…. but don’t worry folks, this is all about a step-by-step process. After all… the western diet wasn’t completely screwed up in a day
@Oxer
once again, welcome bud!
January 14, 2010 at 9:50 pm
Why I love CF.
Yesterday I was excited to do Bench Press since we hadn’t done it before. But low and behold I couldn’t get the #’s I wanted and felt defeated. Why can’t my arms just get muscles… I’m feeding you right, now grow! lol
I left feeling like this was an ‘Off day’ at CF
Today however, was a different story. Before I even got to the WOD, coach MLC gave me some pointers and I got my first EVER kipping pull-up! Super stoked. Then to top off the night, I Rx’d the WOD totally unbroken!
I left feeling like this was an ‘awesome day’ at CF.
I just love how one day CF humbles you, then the next day you rock your WOD. Never give up and keep on a truckin.
Word to my motha.
January 14, 2010 at 10:23 pm
the first is the hardest to get…from here just keep adding and building on that one…when you least expect it you’ll have an “Angie” under your belt… you have a really nice swing Motha…Congrats my pet !!!
@Mandy
Today’s wod was harder than I thought…Round 3 was a DU nightmare…I musta done more DUs in round 3 than in the whole wod…combining DUs with BJs and Cleans threw off my motor skills completely for the DUs…BUT I still managed and RX (no star) in a decent time.
TIME: 12:12
(metalic taste in throat – first time for me – apparently this is a good thing for CF’ers to experience)
January 14, 2010 at 10:26 pm
Well…..I sucked the big one today…..Had no gas, light on sleep…..Was happy with the bench press and WOD yesterday and really disappointed with myself today…. Got up late so I did not get into the box, went to work and did two rounds of CFWU then couldn’t skip for the life of me could only do 20 DU’s at a time…..SO….
Tried to figure out what I could snatch and managed to do a god awful 165lbs…….
Will come in tomorrow morning for squats ……. better day tomorrow…
On a positive note, diet has been spot on I am figuring out I am an “emotional” eater….. I was depressed about my effort and wanted to eat shit ….I NEVER thought I would say that …hahahaha Me and Oprah!!!!
E.
January 15, 2010 at 3:23 am
@Mandy
Congratulations!!!
Sooooooooo jealous
January 15, 2010 at 10:13 am
@Mandy
You have an awesome kip Mandy, keep practicing and you will build up the strength for your strict in no time. Nice work, I was so/am so proud of you!
@Eric
Living in our society where food (unhealthy) is abundant you need to have a constant internal dialogue, always asking ‘do I need this or do I want it?’ and if you just want it, take a step back and think about why you just want it. Once you reflect on the ‘why’ you can begin to take the steps to resolve those problems through different mediums than food. Make sense?
January 15, 2010 at 1:41 pm
@MLC
Yes it makes total sense. I have a similar dialogue ( a little more twisted but similar) and recognizing that I am pissed off at something (myself being the worst) helps me work through temptation.
Thanks again MLC.
January 15, 2010 at 3:28 pm
@Mandy
Congrats that is awesome – I am sooo jealous – my time will come!