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Sunday, 16 Jan, 2011

Posted by Mandee on January 15, 2011   |   17 Comments

Free Class Workout:

Tag-team: P1 performs as many push-ups as possible while P2 rows 250 meters.

Continue to switch at every 250 meters for 15 minutes.

Post total number of push-ups to comments.

Benchmarks Class:

“Jackie” For time:
Row 1000 meters
45 pound thruster,50 reps
30 pull-ups

Post time to comments.


A special thanks goes out to Robert Simmons for an awesome cooking workshop yesterday!

Louie Simmons on the Conjugate System: Part 5“, CrossFit Journalpreview video [wmv] [mov]

Phys Ed: Does Exercising Make You Drink More Alcohol?” by Gretchen Reynolds, The New York Times.

17 responses to “Sunday, 16 Jan, 2011”

  1. Naveen says:

    Coincidentally, I tried to do Jackie this morning, but I got it wrong – thought it was 1500m row.

    1500m row, 50 thrusters, 30 pullups: 11:46. I guess my Jackie would have been a couple minutes faster.

  2. Patrick says:

    For those who don’t want to dig through the scientific gobbledygook of the ASCM Roundtable concerning the physiologic effects of Creatine supplementation, here’s the skinny.
    If you are performing a short duration high intensity exercise, Creatine supplementation is beneficial.
    Lets say the WOD is Front Squats 3-3-3-3-3. High intensity, short duration, full recovery between efforts. Creatine supplementation may very well make the difference between a 3rd rep miss and a PR.
    If the WOD is Fran, maybe an unbroken first round of Thruster instead of stopping to breath half way through. Beyond that first round, your body shifts to using the glycolytic and oxidative metabolic pathways for fuel. Creatine doesn’t effect these types of metabolism.
    If your a GloboGym bench press and curls junkie… creatine will make a noticeable difference. For a CrossFitter… not so much. What we do tends to hit multiple metabolic pathways. Having said that, I use it. Off and on, sometimes. When I’m consistent, it seems beneficial.
    The down side is cramps. I’ve not had this problem, YMMV. The benefit of the Roundtable article is as a handy reference when your childs know-it-all football coach wants to blather on about how it “kills the liver” or “causes kidney stones”. You have ASCM Ivory Tower literature to reference when you call them out on their silly bullshit.

  3. RyanP says:

    YIIIIKES!!!!
    Check out that stach.

  4. Robert S. says:

    “Jaybird” from CFFB

    5 rounds for time:
    3 Power Snatch, 75% Bodyweight
    5 HSPU
    7 Box Jumps, 24″

    9:12

    115# Power snatch and jump over on of those stacked plastic aerobic step up contraptions (20″)

    I hate sinus infections…

  5. Emily D. says:

    still sick so no WOD for me today…sucks.

    loved the cooking class yesterday! big thanks to Robert for cooking a non-egg breakfast dish 🙂

    One idea that would help: maybe have a sheet typed up with the meals that are being cooked w/ instructions, ingredients, etc. That way we can have something to follow along with.

    Thanks again to Russell and Robert. I bought some jicama and celery root yesterday…we will see how a jicama/deer mash is!

  6. katieg says:

    9:56 as rx’d… jackie

  7. Scott says:

    Jackie – 7:20. File that WOD under “Gives you Popeye Forearms.”

  8. Tye says:

    6:47 RX’d

    I’m with Scott, forearms were on fire, quads too.

    Thanks for the workshop yesterday, it was great. Looking forward to putting all the recipes to use at some point soon. I’ll echo Emily’s comments, a sheet like that would be really helpful and informative.

  9. Rich C. says:

    11:19 rx’d

  10. Devonne says:

    Jackie – 11:24 scaled jumping pull ups

  11. Patrick says:

    Rx’d 9:03, definitely room for improvement

  12. Stacey says:

    Kerri and I did the tag team WOD…

    total PushUps- 300

    Robert: that stache is making Ryan nervous…You might out stache him…

  13. Tye says:

    For anybody that wants the zone chart I mentioned on saturday, email me here:

    sigmanu underscore 200 at yahoo dot com

    I checked and I’ve got everything sorted out for oz’s except for the fats.