January 20th, 2010: Active Recovery day

...and as some of you saw, we are now populating Delta5Fitness.com. I will be making things happen over there starting tomorrow! You can bounce over there if you're okay with the clutter and messiness of a new webpage.

I will let everyone know when the full shift over will occur. Think very soon!

For tomorrow:

Foam roll, Stretch, Ice, in that order. Focus on your tender spots.

Comments

[Herm]

Super busy on Tuesday. I had my pre-polygraph interview! Things look good. Polygraph is on Thursday morning!

[J9]

Herm-
Good luck and the new site looks like it is coming along. I was going to ask about the background of the Delta 5 name and I see you have explained that.

Happy early east coast Wed. AM!

Goat and Pony-
where are you hiding?

[Goat]

Just finished reading the article posted several days back. It took my all those days to get the time to read it, and I don't really have time to comment at length, but it seems like his basic point is that we should eat less meat and more veggies because he's not really sure what paleolithic peoples ate. This is science?

[Goat]

J9- In plain site! :P

[www.facebook.com/profile.php?id=628153884]

Herm. Congrats man. I'll pray for the polygraph. Just relax as much as you can and tell the truth.

[pokey]

Herm - great news on the pre-poly the poly and the website.

Was the pre-poly everything Stephen and I told you about ? And then some?

[pokey]

Does snow shoveling count as active recovery ?

We had more dumped on us all day yesterday and through last night.

I maintained a strong core while pushing and throwing and really concentrated on my technique.

[www.facebook.com/profile.php?id=628153884]

hahahah - sorry Pokey - yes, snow shoveling counts as active recovery, no wait, that's a freakin WOD!

[Corey Bibolet]

Hey everyone. I am back for a quick post. I am doing good after falling off the wagon bad last weekend. Friends in town, so I ate bad and didn't work out. I feel really good this week, doubling and tippling up on WODs. 2nd day of GOMAD. Stomach not liking it too much. It looks like I gained 3 pounds in one day. I will try to keep it up for 2 weeks. I am defiantly getting stronger and metcons are still getting faster.

I will read through everyone's posts a little more soon to see what you guys have been up to.

[Paul Casimir]

Bought some sardines in olive oil -- those are good! I haven't had sardines since I was a kid and I remember not liking them. There were about two dozen types of sardines in soybean oil and only one in olive oil.

I didn't really enjoy this rest day much with bad DOMS from the subtracting squat workout 2 days ago and trashed body from FGB yesterday.

Hope everyone is staying strong and getting enough sleep.

[Gene]

Hey everyone. I've been resting since Saturday after finishing the 5 week oly cycle. My patellar tendons are sore from the deep squats, squats and more squats the cycle entailed!

I subbed a friend's 6pm CrossFit class and taught 9 people. It was fun having that many bodies in class! (I've usually got 3-5 in my garage.)

clean and jerk-max for day- 195#, cleaned 200, but failed to get under during jerk

deadlift 245# x 5 x 3

overhead squat 135# x 3

main site wod- scaled to 75 burpee pullups- 8:45

[Daniel Krull AKA "Franiel"]

January 20, 2010
Wednesday 100120

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

I'm an idiot. I never sit down and think: "Okay... mathematically, how should I do this workout?" And instead I end up gassing out at the beginning...*sigh* and to top it off I had to jump at a pretty high up there neutral grip pull-up bar which made it even that much more difficult

My Time: 21:13

Next time I'll take 5 second breaks in between...

"PROPS TO THA FRAT!!!"

Franiel

[J9]

Paul and Franiel-
Nice job on doing the burpee pull-up madness.

[pokey]

Paul and Franiel awesome work. that looked like an awesome wod and I've added it to my list of standby WODs.

I did todays hermfit workout.
6x3 clean and jerk @ 70% max
105. The cleans were easy enough but my right shoulder hurts during the jerk. I don't know which muscle it is but it is towards the outside. It also hurts simply holding the bar on for front squats.

Front squats 3x5 heavy
185 #s for all
that was tough

strict pulls ups 3x5 heavy
40#s

I felt good this morning.

Intermittent fast for me throughout the day.

Herm - good luck on the polygraph.

Stay strong everyone!

[www.facebook.com/profile.php?id=628153884]

Mainsite WOD - 13'37". I think the bar was about 6" above my head. All good reps with a few extra I think ( I thought I missed some so I did a couple extra). THE MOST GASSED i've ever been from a workout. I tried to stand afterwards and couldn't - had to go lay down.
Nice strength work Pokey and Gene. Nice job on the WOD Franiel. Great to hear from you Corey - I've been watching your beyondthewhiteboard progress.

God Bless

[Gene]

I just designed and ordered tshirts for my affiliate. Check them out and tell me what you think! Www.foundrycrossfit.com

[www.facebook.com/profile.php?id=628153884]

Today's mainsite WOD (clean and jerks and GHDs) 13'11" with 95#
Last post was for GI Jane

[Jenn]

Hey FRAT.

It's been enjoyable reading everyone's posts and progress. The last week put an emotional beatdown on me. I pulled away from everyone & about everything. And can I say emotional eating?!? I ate an entire pepperoni pizza - with I smothered in vegetables at least- in one sitting. Afterwards I looked around and said where's my food.

I struggled thru a pyramid WO on Monday- 1-10 (& supposedly back down) of: 1 med ball clean, 2 pushups, 3 situps. Multiply up the pyramid. With all that up, down I almost met Pukey.

Today I did my first weighted Fran. She is a b!1&) and I had to lay down. Embarassingly slow time of 9:19 with a 15# bar. Started with 45# bar but didn't want to kill the shoulder as this afternoon was 1yr FU with surgeon. Good news there is no arthritis in shoulder & I didn't pull the pins out & there is equal strength & flexibility between the two shoulders.

[Goat]

Jenn, my first Fran was over 24 minutes, and I wasn't recovering from surgery.

[Daniel Krull AKA "Franiel"]

Thanks ya guys. Wheres paul's score?