Saturday, 15 Jan, 2011

Posted by Mandee on January 14, 2011   |   11 Comments

Group med-ball toss, followed by muscle-up practice.

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

spend 5 minutes working  the low-back bits with a lacrosse ball!

Post time to comments.

The Latest Uh-Oh for the Vegetarians and Vegans: Creatine

11 responses to “Saturday, 15 Jan, 2011”

  1. Tye says:

    With respect to the creatine article, I’ve never taken the stuff, but have been doing some research on it lately and now I’m considering it. Anybody have any insight or advice, pros/cons, ect?

    • Robert S. says:

      Same here. I’ve never taken it, but I’m considering it. What kind of research have you found?

      On a side note, do you want to ride with Rich and myself down to the Garage Games? If you don’t have lodging yet we can split a room too.

      All of that applies to you too, KLowe.

    • Patrick says:

      Creatine monohydrate powder. Tsp a day does a body good. The whole loading 5-7 gm daily… blah, blah, blah is a bunch of crap. Just buy some cheap monohydrate and dump it in your post work out drink. I’m convinced it aids recovery, not so sure it make much difference in performance. Here’s a link to the ACSM Roundtable statement:

    • Jake Naumcheff says:


      I have been taking creatine for the past month or so and have taken it in the past. I have to agree with Patrick in the sense that it does help speed up recovery.

      However, I have also noticed that I have a much higher tendancy to cramp up when I take it. So I’d be careful trying it out right before you have Garage Games and our Affiliate throwdown coming up. If you do take it just make sure and drink A LOT of water and it shouldn’t bother you.

      • Tye says:

        Thanks for the heads up Jake. Guess I’ll wait until about the middle of Feb. before I start. I used to have a horrible tendency to cramp up on my own, but haven’t really had an issue in the last couple of months for some reason. Hopefully creatine won’t bring it back.

  2. Tye says:

    21:00 RX’d
    Linked 6 MU’s which is a 2 rep PR. Felt like I had even more in me.

  3. Brady says:

    First day back since ive been sick, and still feeling the drag!

    Scaled: 19:14

  4. Patrick says:

    Couldn’t make the morning class or Cooking Class, really unhappy about that.
    Made up a 5/3/1/Conjugate Hybrid GloboGym WOD.
    5/3/1 Squats: 225(5)-250(3)-280(6)
    Fronts Squat 1×15: 135(15) Too light.
    Bench Glute Bridge 1×20
    Back Extensions 1×20
    Strict Toes to Bar 1×15
    200′ Farmer’s Walk 56# KBs, 80# DBs

  5. Tasha W says:

    14:57, heavily scaled. MU transitions, V-ups, 60# cleans, and a 10#WB (15 reps). I’m so ready to get some consistency back in the gym, but new motherhood is not allowing for that right now. 🙂

  6. katieg says:

    19:27 scaled to MU transitions, 4 HSPU, 85# cleans