Monday, 09 May, 2011

Posted by Mandee on May 8, 2011   |   29 Comments


10 Minutes of agility ladder and sprint drills




For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


Cool Down-

Partner Heelcords….I’d have a safeword for this one!


QOD- The above picture is a meal we cooked during the recent power outage. Did you find eating well to be harder or easier without power?

29 responses to “Monday, 09 May, 2011”

  1. Tye says:

    10:30 RX’d

    QOD: Thankfully I had enough leftovers and fresh meat/veggies that I was able to make it with just my grill while I was in town, and of course, a foodscale doesn’t require electricity. Bacon and eggs on a charcoal grill is different, but tastes the same.

    • Robert S. says:

      I’m pretty sure the I saw the skid marks from you burning rubber this morning. Nice work.

  2. Will Blankenship says:

    QOD: I was without power for 8 days. After 2 days everything in the fridge was cooked and eaten. All of the fruit in the house lasted till about day 3. After that I ate like hell. Eating well was the absolute farthest thing from my mind.

  3. Brady Wakefield says:

    Rx’d 17:28 (PR from 21:57)

    QOD: Agree with Will, the first few days was fine. Had enough meat between us, friends, and neighbors bringing stuff, but then chips and beer were starting to be a staple and didn’t think about it.

  4. Slade White says:

    The storm caught me with little gas in my tank and not a lot of food in the house. After the first couple days, I ate whatever Kroger was selling. Although it is amazing how good a WFS Zone Meal can taste after being left in the sun on the hood of your truck for a few hours. 🙂

  5. Brian says:

    I was only without power for less than 12 hours, but since I hadn’t grocery shopped in about a week I only had 1 day of food left. After that I was like everyone else. Eating whatever the stores were selling and whatever people would bring over.

  6. Josh Kennedy says:

    QOD: no power for 5 days. The good: we ate out of the frig/freezer whatever I couldn’t keep on ice any longer. And that amounts to meats, veggies, and fruits. But that also meant dairy items like milk, cheese, yogurt, etc. (and of course, ice cream, couldn’t let that melt). So not measured but eating mostly quality thru Sat. After that the perishables either ran out or got tossed out, so more non-perishable stuff from the pantry (which, almost by definition, is not Paleo-quality). But truth be told, I wasn’t paying any of it much mind, just trying to keep my family engaged, working, and happy.

  7. Ben Jarrell says:

    I ate pretty well for the first day or two, although since I was trying to keep my meat from going to waste I didn’t portion it Zone-style. And I left most of the fruit for Amy, who is a vegetarian. But after most of the meat was gone, I ended up eating whatever we had around.

  8. Will Blankenship says:

    WOD 15:00 rx’d

    Most of us in the 11:30 class went shirtless, so we were all “that guy” today. The noon sun was beating down pretty good, but the slight breeze kept my ass sweat from being too much of an issue. Overall it was a good workout to get me jumpstarted – after almost two weeks of ignoring the demands of diet and fitness – back into a healthy existence.

  9. Robert S. says:

    12:50 rx’d (pr)

    Not nearly as fast as I should have been. I couldnt get into a grove on the first backwards run.

    QOD: I was lucky in that I was already scheduled to go out of town for my Level 1 cert, and had a kitchen in the hotel room. Kristi and the boys went to TN and took all of our food with them. Our family farm has an empty fridge and freezer so we were able to salvage everything by keeping it there. I used my camp stove to cook stuff while I was still in town, and like Tye said, the scale didn’t need electricity.

    • Robert S. says:

      I forgot to post that I did 5/3/1 Squat before “Griff”

      225 (5)
      240 (5)
      255 (7)

  10. Tye says:

    Quick question.

    I’m toying with calculating average power for several workouts and was wondering how to include BW into the force aspect of the equation.

    For example, with a thruster, I’m moving the barbell approximately 56″, and I’m moving my center of gravity about 22″. So would I calculate two seperate numbers, one for the barbell weight at 56″ of travel, and then my weight, plus the barbell weight for 22″ of travel to get the total amount of force required for one thruster?

    I’m just looking for a ballpark way of doing this, so not real sure it matters so long as I keep it consistent, but any insight?

    • Tye says:

      Edit that. If I include the barbell weight in my center of mass movement, I can’t include it in all 56″ of thruster travel, only the extra amount of force it takes to get it to travel the distance overhead to lockout. Otherwise, the question remains the same.

      • KLowe says:


        they do all the work for you and give you pretty and colorful graphs to look at.

      • Tye says:

        Do they take into account arm length, leg length, torso length ect.?

        Talking about all this, I’m actually amazed, they don’t use average power rather than time for the judging at the games. If work capacity is truly what we are after, that’s what they should be calculating. Would it be ridiculously tedious, no doubt, but if we really want the fittest, I don’t think there is any other way.

        A 2:30 Fran by KLOWE, would be at a good bit higher average power than a 2:30 Fran by me. You know?

        • Tye, we don’t take into account each individuals body weight in calculating power output because, well, nature simply doesn’t care.

          All we are concerned about is how fast you can complete a task, regardless of body weight because that’s all the world is concerned about.

          If one day you find yourself needing to deadlift a tree that weigh’s 500lbs, it’s not going to get lighter or heavier depending on your body weight. You’re just going to have to find a way to get it done.

          Make sense?

          • Tye says:

            No doubt, you’re exactly right. Functional fitness is what its all about. No matter if I weigh 150 or 250, that log still weighs the same, but my limb length/torso length will change the amount of work I do in lifting that log.

            I can’t seem to wrap my mind around not including limb length, torso length, height and weight into the work/power calculations if the main goal is increased work capacity, and doing more work, faster. Power, as we are taught in level 1 certs is what we are after, or more exactly, average power. I’m an engineer, and that’s just how my mind works.

            That said, using average power as the main aspect would make watching the games much less exciting. Screaming for someone to win (finish the fastest) and then finding out they didn’t have as high an average power output as an athlete that finished 2 seconds slower than them would be frustrating. With that, it’ll never happen, but…

            Not arguing with you, just trying to communicate what I’m thinking.

    • Erin Atkins says:

      I’m not smart enough to even understand this question 🙂

  11. KLowe says:

    I just read this –>”Partner Heelcords….I’d have a safeword for this one!”

    That is hilarious!

  12. Ron Wood says:

    14:51 rx’d

  13. Erin Atkins says:

    16:19 Rx’ed

    QOD- It’s not difficult by itself to eat paleo without electricity. It IS difficult when you’re without electricity during pandemonium. Day 1- I left for Birmingham to finish my finals, knowing I would stay in a hotel for a couple days. Immediately dumped the contents of my fridge. On my way to Bham, I got stranded outside of Cullman because my car ran out of gas, and I was without a car charger so my phone died as well. I was stuck for about 6 1/2 hours until I found a random guy to lend me his iPod car charger to get enough juice to call someone to pick me up. Once I got to Birmingham, it was 3 pm (I left at about 8am that morning) and so I devoured pizza.

    Days 2-7 were spent either in a hotel in Bham or at my in-laws place in TN so I didn’t eat very well until I could get back home. My stomach hated me for a while after that.

  14. Rich C. says:

    Did this one at home
    14:15 rx’d

  15. Rich C. says:

    QOD: Harder

  16. Larry says:

    Crossfit East Cobb in ATL
    Warm up for 15 minutes

    Strength WOD
    5×5 Shoulder Press
    75,95,115,135(2), 115, 115 Should have gone for 125 in there for the pr

    With a time limit of 25 minutes:
    Run 1 mile AFAHP
    30 ground to overhead @ 135lbs
    Then with the remaining time
    3 burpees
    One 8 foot wall climb
    20 sledge hammer swings
    100m sprint

    =6:58/5:30/4 rounds plus burpess and wall climb

    The wall climb was awesome. Up the side of a Connex. Just like the old days in high school jumping fences…


    Really fun workout!

  17. Christy Bergin says:

    griff 12: 25.

  18. Cole Cubelic says:

    800m/400m run 9 something

  19. Mac says: