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The best exercise for your bones
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Goal was 12:40. Previous 13:40 – happy with results, a bit fatigued so I think there is some more room for improvemen
Great intensity in the 7am class. Many people with first time for Angie and many PR’s.
Jake N and Joe C really busted ass to get up on the big board. Props to them both!
If you havn’t already heard about it from Kevin check out beyondthewhiteboard.com. Good website to keep up with your progress.
Only 3 bucks a month and many ways to look at trends, age group comparisons, scaled v/ non-scaled, etc, etc.
-I’d be lying if it didn’t provide me a little pre-WOD motivation to “kill it” for the BTWB.
-every little thing helps.
5 real pull ups and 95 jumping.
(I took the last week off to rest, hoping to get rid of these headaches but it didn’t work. After 5 real pull ups my head was pounding again.)
Interesting article on bone density, especially the take on long endurance activities. If you subscribe to CF Endurance and Brian MacKenzie’s philosopy I don’t think this anythying new. I was watching a video on the CFE website, and Mackenzie is talking about all these legendary long distance athletes and how they look like shit, I think he compares them to meth addicts. I was like “wha? hold up?” then I thought about it, damn he’s right. Not that I have any calcium loss that I’m aware of yet but I’ve been contemplating giving up the long distance races and focusing on the middle distance races, simply because I’ve always enjoyed the higher intensity/interval workouts vs. the LSD runs/rides, but now it sounds like it will be better for my long term health too. My hesitation was a fear of losing fitness by training for shorter distances. My opinion has done a 180 since starting CF and CFE almost 2 months ago. I feel more fit now than when I was peaking for long distance tri’s in the past. My overall health is better, I don’t battle colds after spending 4+ hours on the bike on a drizzly December Saturday or tearing my body down after running for 3 hours. And even though I’ve committed to Rocket City and Mt. Mist, afterwards I think I may retire my long distance ambitions. I’ll be interested to read Dr. Barry’s results on the competitive cyclists later this year.
Regarding the jumping mice, does this mean we’re going to be adding 50 DU’s to our warm-ups?
Few days ago saw a televised race from Hawaii. Think it was call the Xtera… or some such name. Most all of the competitors looked like they were about half way through a cancer chemotherapy regimen. It’s good to hear you’re moving away from LSD run/rides and focusing more on what you enjoy.
Haha! Yeah, that was probably the Xterra World Championships, an off-road triathlon. The elevation change in that particular race is gnarly nuts! After the bike, I don’t imagine many age groupers had much left in their legs for the run, considering 90% train with the LSD mentality. Xterra tri’s are a blast and I think the CF and CFE WODs provide great preparation for those kinds races; short hard efforts followed by brief recovery.
20:40. Not a PR by a long shot, but I was up till 3:00am last night working. Did PR on the pull-ups though. 35 b4 dropping from the bar the first time.
16:55 P.R. thanks kevin for pushing me at the end never could have got the pr with out ya yelling at me.
Sub 17?!? Congrats Joe, freakin awesome!
19:55 (18 sec PR)
27:03 as Rx’d (PR)
Joe, your on a roll, great work! Kevin, another superhuman performance. Aaron, I vote you newcomer of the year as your already beating me.
Thanks Tony, but I think you would have beat me this morning if you would’ve abandoned your Donald Duck in Mathmagic Land counting system on the sit-ups and squats. 🙂
23:58 as Rx’d (PR)
Pushups are still my nemesis…oh and pullups….and overhead squats, front squats, back squats, muscle ups……..
Slade, Your pull-ups looked great…chin way over bar! Take that off the list
On duty today, so I hit the track on Patton RD for this one.
This is a huge pr over my last Angie. Almost a 5 minute improvement. Very happy with this one!
Big thanks to Kevin and Josh for pushing me on this one, this is a PR by about 3 minutes, still have lots of room for improvement on the pull ups and push ups
Good job man. Thats an awesome time
36:44 as Rx’ed-PR
Took me 20 minutes to do the 100 pull ups, and a little over 15 for the other 300 reps…Talk about a difference in efficiency. Might have been different had my hands been completely healed from last week’s pull-up WODs. It’s a start though. Just like last week…to do it as Rx’ed is a PR alone, for me.
Nice times Kevin, Jake, Joe C. Wish I could have been there.
Visited Crossfit Boston this afternoon. One of the first 25 affiliates (Thanks, Cliff Claven – Cheers fact for the night).
Led by Jen – pretty intense. Perfect form on everything like Russell.
Lots of stretching to begin the class
Foam cyliners or 4 inch PVC to roll out all your muscles. First time I have ever used the foam roll. I like it.
Moon the Sky
Super amazing stretch??
PVC work with push press.
weighted push press:
Weights: 95,115,135,155,165(double dipped my knees like a jerk),165,185(f)
3 sets of 500m row with 2 minute rest – max effort
133.2, 146.2, 152.1 lever at 5. Lot’s better than last time i did the 3 sets of 500m row.
I walked 4 miles to get there. My android lead the way – through the heart of downtown Boston then through the hood. Very interesting.
Larry, I have been to CF Boston. If I had known you were there, I would have strongly advised against walking in that neighborhood. It is no joke. Running as a simple human survival method there or back would qualify as a true CFE or any CF WOD.
Walking around with your new fancy phone only ups the ante! I say Larry gets the prize today for simply surviving!
now you tell me. I thought you had visited that gym a few times. I was going to email you and ask if that is the one in Boston you visit, but ran out of time. Interesting gym with the weights in one room separated from the exercise room.
30:18@ Rx’d I think…too tired to go to the car and look at journal. First time for Angie.
Bone density article is interesting. Jumping rope is not the invention of the devil after all!:)
18:55. Slow pushups. Good job on all the PRs
Kinda stoopid but “the Boy” wanted a work out partner.
So, 4 hrs after Angie:
Back Squats 3×5: 225-225-225
Press 3×5: 130-130-130
Power Cleans 3×5: 170-170-170
PR by 2:38
Tennis, Doubles. Felt great!, but lost. Getting my old form back. I never lost my serve.
FRAN! I’m excited.
I mean, really? Fran? My hands will maintain their ground meat status, for yet, one more week….PERFECT!!!!
19:23. Almost all pull-ups.
PR by 13:09!
Good work girl!! See, those push ups are getting better after all!!! 🙂
Squat 5×2 @ 90% of 1 RM
Press 5×5 (set new PR)
As many rounds as possible in 15 minutes:
5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders
7 rounds + 3 Double Unders
Russell, that is sick. Nice to watch you and Kevin throw some super-human times up on the board.
28:37. first workout in 8 weeks,i was done with everything except pullups at 13 something then had to do single pull ups to finish and they definently sucked
20:26 jumping pull-ups
couldn’t find a way to do alternate pullups at the lovely residence inn tonight (is it too much to ask for rings in the hotel workout room?), so I skipped that part & just did the rest of it: 17:36, but the last 40 pushups were really, really bad…
25:19 – first time actually doing as rx’d (not breaking into 25’s).
Scaled with jumping pull-ups. 24:32.
I……will……not…..give……up…….on………pull-ups……. (repeat 100 times).
Way to go Kerri! I used to blame my inability to do a pull-up on my left-handed uncoordination (all that kipping stuff), but you squashed that excuse! Keep up the work!