Sunday, 31 July, 2011

Posted by Mandee on July 30, 2011   |   9 Comments


Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.




For time:
150 Wallball shots, 20 pound ball

Post time to comments.


Cooking With Nick Massie: Bacon Sprouts“, CrossFit Journal preview video [wmv] [mov]

“All Over the Map: Fronning and Kinney” by Again Faster Equipment – video [wmv] [mov]

9 responses to “Sunday, 31 July, 2011”

  1. Tracey says:

    Look…Mandee is awake! And I’m drinking La Croix!!!! WHAAAATT?

  2. Don says:

    Hmmmm. Karen. I met her in Iraq back in the summer of ’08. First CF workout I ever did. Outside, in the thick gravel using the T-wall (protective barrier) in about 120 degree heat. But it was only a 14 lb med ball though. Still, that was rough, my intro to CF.

  3. A.M. Track Workout
    10 x 200m sprints
    Rest 2 minutes between efforts
    All between :29-:32

    I know we had a brief discussion on here a couple weeks ago about weight gain and I wanted to touch on this briefly.

    The past couple of weeks I have had people (many not from the gym) saying that I looked “bigger” whether they meant this as derogatory or a as a compliment I’m not sure. I didn’t ask. But I decided to put myself on the scale for the first time in about 2 months.

    Turns out I went from staying arond 185# for 2 years to now around 192#. I’m sure this has to do with the new programming I’m doing and also adding about a 1,000 extra calories to my diet the past 2 months after realizing I was not eating nearly enough food to support my activity level.

    After I looked at the scale I immediately started to “panic” and tell myself that I needed to stop eating so much and get back down to 185#. Then I slowed down and decided to take a look at my training log the past 2 months. Turns out this is the first time in over half a year where I have been on a consistent schedule and getting in 6 workouts a week like clock work. Not only that, I have PR’d on everything. Lifting, running, metcon, etc… Lastly, my recovery has been fantastic. I wake up ready to hit it hard every day and I have to stop myself from doing anything on my rest days. To top it off, I think I might have lost a little bit of body fat.

    The only reason I tell you guys this is because I want you to understand that the number on the scale is just that. A number. Nothing more, nothing less. And should not determine changes made in your lifestyle. What you really need to be considering is how do you feel throughout the day? How is your performance inside and outside the gym? How is your recovery? Has your bodyfat % gone up or gone down?

    These are the things that matter. If you are seeing improvements in all of the things listed above then what happens on the scale is necessary and quite honestly, irrelevant.

    Tons of people around the world spend years and years chasing a number on a scale or trying to get their body to look a certain way that THEY ARE NOT GENETICALLY DESIGNED TO LOOK LIKE. To compensate for this they resort to extremely unhealthy tactics that in the long run make them look good but are really killing their bodies on the inside. Each person is geneticaly designed to look different. The quicker you stop trying to change this and accept it, the quicker you can start worrying about the things that matter.

    Sorry for the long post just had to put that out there.

  4. Eric Hedges says:

    Check out the video:
    My sister is in the white tank on the ropes!

    As far as you looking bigger Jake with the increased calories and lifting heavy weight thats just going to happen. I am sure when people tell you that its not meant to be a negative but to let you know what your doing is working.

  5. Ben says:

    Looks like I’m running today. I just recovered from those wallballs earlier in the week! I may be a poor runner, but I think I prefer it to wallballs right now. I’m not a glutton for punishment.

    I had my own scale panic a few weeks ago which might have been what Jake was referring to. And I know I probably shouldn’t pay as much attention to it as I should. But you know, I lost a lot of weight pretty quickly when I first started CF, and at that time being able to see progress in the form of weight loss was encouraging. I don’t have a lot of weight left to lose, really I probably ought to be adding some lean body mass. But for better or worse, the scale represents data and CF tends to be data driven. I’ve been thinking about getting one of those electronic body fat things, but I’m afraid its a gadget. Are they accurate? Is that a better way to measure progress?

    • dean says:

      Ben, the bio-electric impedance testers aren’t bad, they are not the best but also not the worst method. They have a standard estimated error (SEE) of 3-5% and is a little higher than skin fold measurements. Hydrostatic Weighing is the gold standard at 1% SEE with the bodpod right behind it. However, several things can sway your result including when you last used the bathroom, ate, how hydrated you are, and if you exercised right before hand or not. The benifits of it is that its easy to perform and not awkward or uncomfortable. Because of all of this, it is usually the go-to method in the fitness industry. Skin folds are still better, but you would be fine with the hand held device.

  6. Eric Hedges says:

    I don’t think you can beat the measuring tape. Here is a good link that will help show you where to take the measurements.

  7. JM says:

    Karen 10:03

  8. Kerri says:

    9:46 rx’ed. 1 min PR. Definitely a good suggestion by Tracey to get a rep scheme in mind and stick with it. Mine was trying to get 15 each minute. I stayed ahead of the scheme most of the time, and even had to break reps up in 7/8 reps for some of the 15s.