November 4th, 2009: Heavy Lifts

Back Squat 5-5-5-5-5

Shoulder Press 5-5-5-5-5

Deadlift 5-5-5-5-5

Go heavy!!! Do additional max efforts if you'd like to go for a Crossfit Total, but I would not recommend it. Post loads and rep schemes to comments.

One day of the Holiday Paleo Challenge down, how is everything going? Anyone have a chance to cheat legitimately yet?

Comments

[Another Todd]

Oh my I am the first one to post today? Hope everyone is ok.. I missed everyone yesterday. Busy day.. I may be interviewing for a new job soon.. Feels like a good day for heavy lifts.

I went grocery getting last night and stayed Paleo.

[J9]

HOTEL WOD:
TABATA You Gotta JUMP and HOLD!

highest rep/lowest rep noted for each exercise

double-unders: 24/12
push-ups (10 sec. rest in "up" hold): 17/9
bottom 2 bottom squats (10 sec. rest in bottom of squat): 20/16 - OUCH!!!

Did it outside - as I did not want the double-unders to wake up those on the floor below me.

Main Site WOD:

4 rounds:
25 walking lunges
50 sit-ups

8:44

Came back inside for this one.
This one called for 50m of walking lunges. Don't exactly know if 25 (total) of them is equivalent???

Back in the Shed tomorrow!

Pokey - are you up?!

[Herm]

November 3rd, 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Crap! I went in the wrong order! Oh well...

SP: 135(PR), 145F, 140F
BS: 275, 285F (saved the energy for DL)
DL:410(PR+5Lb!), 415F, 415F

135+275+410=820 CFT

I was feeling real good for 415... I knew I could do it but I didn't have the energy at the end and my right grip kept on giving up. Either then that I'm happy with what I've done!

"PROPS TO THA FRAT!!!"

Franiel

Nice work, Franiel!

[Xtina]

ATodd-WHOOT WHOOT!!! I got my fingers crossed for you!!!

J9- Where are you from? Sorry if you have already mentioned that.....

Herm-WOW awesome lifts! Especially after your injury!
And I'm loving that you and Cookie are compiling all the recipes.....I was beginning to run out of notecards!!!

[Xtina]

Paul- thanks for posting the recipe!!!

[Jenn]

ATodd-good luck. Stay positive.

Good luck to everyone today.

Cheated last night. It was a friends bday & I told her I'd buy her a drink at HH not knowing she was having us meet at a tapas bar. I stupidly went hungry, figuring I could eat a big dinner an hour later. Nope. But I did try more seafood - tuna stuffed in olives (unfortunately deep fat fried), a couple of potatoe wedges with yummy spice but avoided the dips, salmon bruschetta (bread). The best was artichoke pan seared with aoili sauce.

The ladies thought I was crazy for not eating dairy, breads & legumes. Told them my energy level is amazing. They then proceeded to bitch about their weight & not losing any. When they're ready ..

May try to work on forms of the WOD lifts but I'm doing 2hrs of Krav.

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J9-I was up. But I was rushed this morning so I checked Herm's post and just started working out. As it was I ran out of time.

OH MY GOODNESS !!!! Did I ever suffer in the bathroom this morning. I don't usually have problems with my stomach when I have my cheat meals but my stomach didn't feel right from about 30 minutes after I ate those KFC wings and potato wedges until this morning. Don't mean to be gross but I suffered in the bathroom for way too long this morning as my body tried to clear itself out.

This morning WO
I do these almost every time before a workout even though I don't normally list my warmups

rotator cuff exercises and shoulder rotations
CFWU x 3

Squats (I don't have a squat rack so I clean and jerk the weight, then lower to my back, and shrug it off the back from the bottom of the squat)

Can't do max squats because of the no rack situation so:

5x15 @ 135

Shoulder press (again cleaning everything to the rack position)

5X5
65, 75, 85, 95, 95

my 1rpm for shoulder is only 125 so I was pretty happy with this set. I paid attention to form from start to finish.

ran out of time so no DLs

bfast-no real bfast yet as I was rushed. I had an apple and almonds and 1 cup of coffee. Hopefully, I'll be running home soon to cook some free range moose steak to eat.

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J9- by the way Nice Hotel WODs

I was going to suggest the 50 squats
400m run

5 rounds for time

but I'm too late

[Herm]

Xtina, I was posting Franiel's #'s for him from yesterday's post. Here are my numbers:

Strength Workout @ 6 AM:

(all in lbs today, did all working sets in the standard cage)

OHS 45/5, 65/15, 85/15, 95/15
BS 135/5, 185/5, 205/5 (205 was back squat limit for the hip today.)
SP 65/15 x 3 sets
Pull-ups (kipping) 3 sets of 15
Push-ups (feet inclined on standard 14" bench) 3 sets of 15

Once again, emphasis was on floating the toes on all squats and shoulder presses. Overhead squat position at the bottom is getting easier to achieve with the toes floated. Back squats still frustrate me regarding my right hip issue. Overall:

95# overhead felt good!

Shoulders feel great!

Right hip feels like crap.

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One sick Monkey today (alyssa) Im worried it will spread quickly though the house. The go to their dads for 4 days starting tomorrow and I cant stand the thought of not being able to care for them.
Pokey - Herm will tell you how badly my tummy suffered!! Pretty much like yours - not good on a cruise ship!!! How romantic!!!Feel better dude
Jenn- all we can do is pass on the info. So right..... when they are ready!!! Hope you drank somethin for me!!
No wod last night. I ended up having my kids on their dad's night, so i feel compltetely recharged and ready to go tonight with the extra rest day thrown in.
Nice wod luvie!! Have a great day everyone!

[Paul Casimir]

I think I am going to take an extra rest day today -- just do the warmup and practice some skills like double unders.

Part of a molar broke off yesterday, so I spent some time at the dentist. I've got dentistaphobia, so it was not a fun time. I had a lot of teeth pulled as a kid -- the memories stuck with me as if I had been tortured by North Korean intelligence.

The tooth has been giving me problems for about a year, well before paleo, so I'm not worried paleo is breaking my teeth. More like all the Mountain Dew and Cheetos I used to eat is what did it. The tooth decided yesterday was finally the day to give out and crack -- on a walnut. If only I had been eating a nice soft donut instead.

Today is better -- just cold sensitive, but no dagger-stabbing-into-jaw pains anymore.

I was reading one of the top ten ways to live to be 100 is to have good teeth. It's easy to forget how important teeth are to health and nutrition.

Hope everyone is doing well. Franiel, great numbers!

[Xtina]

Question....can someone tell me how many burpees you sub for the Row on Avalanche? I usually go to the gym and do it there because it has a rower, but I will not be able to get there today.

Cookie- hope your kiddo gets to feeling better real soon!

[Paul Casimir]

"If you cannot row, sub 1 burpee for each 25 meters (2k = 80 burpees, 1k = 40 burpees, and 500m = 20 burpees)"

I went with this rx'd amount, but that is a devastating amount of burpees. Not sure how you typically scale.

[Corey Bibolet]

Hey. I had a little cheat yesterday also. A burrito and soft taco after the climbing gym. At least I had steak and chicken.

Really hard to take a rest day. I did an hour of WU and stretching this morning. I was going to go for a mountain bike ride, but I must rest the legs.

I have to go to a lunch meeting today, I will try to eat paleo, but lets see what happens.

One guy beat me at Elizabeth at my gym yesterday. Boy am I pissed. I need to step it up even more! I must progress faster if I were to meet my goals!

Everyone rest and get better. I wish I could sleep more than 6 hours a night. I'm never tired, but I don't know. Maybe I don't need more.

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Oh i forgot to share something.... i have a new issue. I put on a blouse i havent warn in a few months and the arms are tight - its short sleeved :) Wow i guess i may be gaining some muscle i didnt know i had!
Pony - thanks for the giggles this morning :) <3 u!

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bfast was finally had- 3 scrabled eggs with chopped onions, garlic and tomatoes. The eggs were mixed with approx. 8ounces of free range moose sausage.

lunch- large green salad with tomatoes and carrots and EVOO and a dash of italian dressing and approximatley 8 ounces of free range moose steak

snack - almonds and an apple

approx. 32 ounces of water so far (4pm EST)

[CynthiaJ in Sunnyvale]

hope your monkey[s] feel better soon, Cookie (and my sleeves are always tight so I SAY it's muscle but that's only recently been true!)

Paul "dentistophobia" is a new one for me, but I know what you mean! One fella who came to the noon class today had all 4 wisdom teeth out 3 weeks ago, and it nearly made me sick just hearing about it!

I thought I was going to faint and/or puke yesterday, making up the snatch/OHS/run WOD, which I scaled drastically to 42 measly lbs.. Obviously what I had 2 weeks ago was a virus of some sort which isn't exactly gone yet. Dizzy, purple floating spots, had to walk on the last 3 400ms... aiyaiyai!

Did 5x5s today instead of the CFT and didn't push horribly hard, but I noticed that even though I feel weak, my squat technique has improved a lot ;)

J9, one of my favorite hotel WODs is rounds of Burpees & Inverted burpees (although I'm always concerned about thumping my feet on the wall for the handstand part).. 10 rounds of 10, or 10-9-8-...-3-2-1..

2 kids groups today at the track, one of teens and one of young'uns.. that'll be fun!

[J9]

Xtina-
From NJ, which explains the early east cost W0Ds and posts.
CynthiaJ-was sparing myself from the burpees b/c I hope to do the burping avalanche tomorrow. I have never tried the inverted burpees-only watched a video of them and laughed my head off.
With this repeat trip back to MA, I experienced some dejavu. I was here at the end of month 1 of the challenge and had a great tasting post-paleo challenge cheat of pizza and did the avalanche a day or so later.
Fast forward 2 months and another month of the challenge is wrapping up, I had my pizza and have to do the avalanche again. The grease from the pizza is what will give me my energy. Also snuck in a dunkin donuts hot choc in the AM. Sugar and grease! Both cheats today are my go-to's, if I am going to cheat.
Brought some almond butter on the road with me. After a hotel breakfast of dry and questionable scrambled eggs, I couldn't wait to have my almond butter and banana.

Back on it tomorrow!

[Xtina]

Paul thanks for the info!
Just got home and it was a long day. Getting ready to cook!

I got to the gym to do the WOD and just was NOT feeling it. I was so anxious for some reason and the slowness of a focus WOD wasn't helping. I would play around, maybe do one set and then go f- around for like 10 minutes. I was just DREADING it......so after talking to my other fellow CF friend I decided to just go home and get ready for work. Feel much better, and I will get back on it tomorrow. One thing I'm proud of, is that I didn't beat myself up about it (which I normally do) and I didn't cheat on my diet (which I normally do)
So that's progress right??

[Jenn]

Corey-my SIL is making noises about joining a gym and she live in south Reno. Given her 3 adorable kids & work & my time consuming bro, LOL, I want to give her info on a CrossFit box. Do you have a box? If not where would you suggest I send her?

Cookie-I hear ya! I've got a bra that I can't wear cuz it comes unclasped if I move my arms forward. I blame or love pushups for it. Congrats on the muscles!!! And take care of the (munchichi munchichis oh so soft and cuddely) Monkeys.

Stephen-good luck on Friday. Stay positive an let God work his magic.

Cynthia-wow. Purple spots aren't good. Take care of yourself.

[Pokey]

supper- 2 cups frozen (well cooked before I ate them) green beans, 8 ounces free range moose steak

dessert- apple that I cut up and microwaved and then mixed in some cinnamon. I didn't have any raisins. Someone here mentioned this the other day. It was really good without the raisins. I can't wait to do it again with them.

total water consumption now almost 64 ounces

I am drinking a cup of organic decaf green tea right now.

I was researching the web yesterday on acorns. I have a bunch of oak trees around my house and I was thinking with all the nuts I eat why not. Well, I have tried them before and they were bitter. I found the bitterness is from the tannin oil inside and you just have to leach them. The recommended process is to grind the nuts into a meal. So, it wouldn't be like eating an almond but if it worked I figured I could make acorn meal and sub it for almond meal. And if I got really good maybe I could pound it into acorn butter.

Am I Okay ?

[Another Todd]

Well it was a lighter day today but I am starting to get a cold. I am not happy about that. Hopefully it is a quick one.

105 for presses and BS set together from presses straight into the back squats.

235 x 5 for the deads. Good pump anyway.

I interview for the new job Tuesday morning.

[Xtina]

Pokey....Glad you like the apple with raisins....tastes really good if your throw some walnuts in there too! One of my favorite desserts!

ATodd-Good Luck on the new gig!! Keep you in my thoughts Tuesday!

So now that life has slowed down a little and I have eaten, I can finally post my days worth of food!
Breakfast-same thing....egg whites with peppers and onions and chicken
sliced apples with raisins and walnuts and cinnamon and vanilla extract
Snack-deli slices chicken with an apple and a few walnuts
Snack-mango slices and banana chips with almond butter
Dinner-chicken salad with onions avocado, and salsa
a few more banana chips with almond butter

THe local organic food store here makes their own dried fruit and almond butter! I absolutely love it! No extra sugar, preservatives, etc....The machine they use to make the butter is so cool too!

I usually eat more than this, but I didn't have time to pre-cook like I normally do when I'm gone all day.
I'm super tired too, so I think I'm calling it a night early!
My son (Diego's his name) is staying with his dad tonight.....that took some serious coaxing! He is a mama's boy through and through.....
Hope everyone had a great day today!
Goodnight from Kansas!!!

[Stephen]

X-tina: You're doing great - way to listen to your body and then apply that truth to your mind. I really want some of those no-sugar-added dried fruits. I'm going to Trader Joe's on Sunday after church.
ATodd - what would the new job be? I'll be praying for you.
Pokey: Once again, thanks bro, for posting the food and water - i'm getting a much better idea about the relation of food to performance. And the acorns - I honestly thought I would never meet another human that has tried them - my oldest sister is big into wild foods (she even has her own beehives - phenomenal honey!). So when I was a kid, she wanted to try using acorns. Well, apparently red oaks and white oaks produce very different nuts in so far as taste. One of them, like you said, has a lot of bitter tanin, while the other tastes OK. I can't remember which is which. Me and my sisters would collect the acorns, shell them, and then my oldest sister would either grind them and make acorn muffins (absolutely delicious with a nutty, heaty flavor and dark color, I think she used whole wheat flour too), or she would toast them on a pan in the oven with either salt or a sweet topping (maybe cinnamon and sugar? I can't remember) They were good this way too.
J9: way to be motivated in the hotel room - you rocked those wods! I did one early on in my Crossfit career that involved box jumps. I took my shoes off, took the lamp off the nightstand, and bam, you got it, I jumped on the nightstand. I remember Eric Gohl gave me kudos for that, and I felt awesome.

[Stephen]

Pokey, nice work on the WOD man, and I hear you about the suffering on the head.
Jenn: thanks for the props/prayers for Friday. I respect you a lot for being a Paleo Crossfitter as a flight attendant - that requires dedication and creativity.
Corey: keep at it brother, whatever is in them moment, do it - if it's doing a wod, then do it and forget it. If it's eating, do and do it well. If it's resting, well then just do it and enjoy it. You're gonna make an awesome master's division athlete.

CynJ: take care of yourself sister - I've never seen anyone that enjoys burpees like you and J9 :)
Paul, speaking of burpees, I'm surprised that, as blessed a man as Herm is with those 4 sweet lovely ladies, his mind could be evil enough to invent the Avalanche, and then set the burpee sub for the row :) I wanted to quit the burpees before I was halfway through the first set.
Franiel: you're a freaking hoss man. How's stuff going, haven't seen you post much recently.
Herm: I think your numbers look good on the strength work
Cookie, where are you? I hope OK.

Today, I am not happy with myself - kinda down about it really. I did a take-off of Lynn with 5 sets of bodyweight bench press, pullups, 1 1/2 bodyweight deadlifts for max reps, no time component.
So I benched 140# and did 215# on deadlifts.
I was hungry before the WOD due to a lacking diet today, and I didn't push myself very hard. Unlike not feeling guilty for not pushing myself like on Monday, I felt guilty today. I cheated last night and tonight with some home-baked duff and some cheap crappy chocolate.
I need to do better. Thank the Lord for His grace and that my value is not dependent on my performance or diet!
Good night, or good morning if you're reading this tomorrow, and God Bless..