Thursday, 31 Dec, 2009

Posted by Mandee on December 30, 2009   |   13 Comments


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091116.

Christopher Hitchens: “Why do we fail to detect or defeat the guilty, and why do we do so well at collective punishment of the innocent?”

Post thoughts to comments.

13 responses to “Thursday, 31 Dec, 2009”

  1. Russell says:

    This is what happens when your coach is good at programming.

  2. Emily D. says:

    well now I hate myself even more for missing yesterday….had to do Angie this morning since I didn’t do Cindy yesterday.

    29:30 w/ring rows

    First time doing it all the way through….just happy to freaking finish. I despise push ups.

    Thanks to Jake for pushing me through those dang squats.

  3. Larry Lowe says:


    Started bouncing off my chest on the pushups halfway through thanks to suggestion by Jake.

  4. Jake Naumcheff says:

    7 seconds off my PR, working out by yourself sucks.

    I’v been experimenting with my diet the past few months and I spent about 4 months on the Zone and then switched to unweighed and unmeasured paleo diet for the past 2 months (but I still kept a food log so that at the end of the 2 months I could calculate my proportions). The conclusion I’v come to is the Zone is far superior to an unweighed and umeasured paleo diet, the past 2 months I have simply plateaued and from looking back at my workout log I’v only PR’d once on a met-con. Turns out my diet ended up looking like this on an average day – 29 blocks of protein, 4 (on occassion 5) blocks of carbs, and 8 to 10 blocks of fat. These proportions are no where near close to being proportional and my workouts have suffered.

    An unweighed and unmeasured paleo diet will not allow us to determine which ratios of macro-nutrients our bodies need to support an increased work capacity, the Zone does. Needless to say I start zoning again tomorrow and looking forward to hitting some new PR’s. I challenge you all to come to the Diet and Nutrition class we have at 12 on Saturday to get you kick started in the right direction for 2010.

  5. Russell says:

    That’s pretty interesting. I think that sounds a lot like what Kevin was doing with his diet around this time last year when I asked him to tell me what his typical day of food looked like- very high in protein and very low in Carb and fat. I also notice that the second I stop measuring my food, my steaks get bigger and bigger.

  6. Craig Herr says:

    I agree 100%. When I am strict zone and really measure, it is amazing the results. I have been lazy the past 6 weeks on the weighing of food and it has been much less effective and I don’t feel as good. I am back to the strict zone and logging what I eat. It is a pain but it is better for me.


  7. Aaron says:

    Shoulder press
    75, 85, 95(3), 95pr, 85

    First time doing this wod. Thanks Russell for the coaching technique on breathing, it made a world of difference.

  8. Kerri says:

    Thank you Russell, for having the mind of the CrossFit main site (glad to see you incorporating your HQ capabilities.=o) ) Letting me get Cindy out of the way yesterday, I was SO glad Angie didn’t stand a chance today!!
    I had dreams last night of how I was going to have to tape my hands this am to get through the WOD !

    Looking forward to getting back on track with The Zone, dropping some #s, and making some great gains with CrossFit in 2010!!

    5-5-5-5-5 SP WOD
    Starting to feel the soreness of Cindy!!

  9. Garth says:

    After 3 CF Football WODs, I am ready for a rest day. I am not sore, even though I expected to be, especially with Tabata deadlifts @225, and some heavy squats yesterday. I do feel like I worked out the last few days, leading to a different kind of feeling — best described as tired muscles.

    I keep saying I will get on the Zone but lack motivation somehow. I have known I need to for a long time, but I just have not. In fact, getting on the Zone was on my New Year’s resolution in January of 2009. I need 2010 to be better. I appreciate Jake’s comments and others I am reading to help motivate me. I know what to eat, but I have not put it into a plan, not to mention action. My free eating tends to be what you guys were saying — too much protein — not enough balance. This is how I have eaten for the last 7 or 8 years — ok but not good enough. I have made general efforts in the last few months to try to balance my carbs and fats. Now, I need to dial it in.

    So, thanks Russell, Jake, Craig, Kerri, et al for the post motivation.

    Regarding the article, Hitchens’s gripes are as predictable as the twin news stories he mentions. We need sensible, cost-effective, proactive solutions to travel security. We do not need reactionary responses like we have seen for years. Some fat person or playmate got embarrassed because a body scanner could see their body outline? Let’s make legislation against it! Homicidal Nigerian tries to blow up his underbritches? Let’s pass some more legislation to cover up the stupidity of our previous legislation. I mention cost-effective because many of the travel restrictions or reactionary measures just do not make sense. Spending billions (via new tech plus more security personnel plus lost productivity) to protect us against some extremely unlikely threat (e.g. toothpaste bombs) does not help our society. We need to find a balance and stop reacting to every news story, new terrorist method, or vociferous privacy activist. We will go broke on one hand or sit vulnerable on the other.

  10. joe c says:


  11. Robert S. says:


    This is way off of my pr. I’ve felt sick over the past 5 days or so, and it has shown on my 5k row and this one. Today was the first day that I was feeling 100% so maybe I will do better after the holiday.

  12. Craig Herr says:

    Garth the hardest thing is starting and the first week or so. Once you get past that you will settle in and you will not find it very difficult. It was very hard for me to get started. I suggest the 30 day challenge it was a great way for me to really force myself to jump into it.

  13. Amy says:

    I was also seriously dreading Angie today after Cindy yesterday. I am needless to say quite sore in the chest area! Angie would not have been pretty.
    I was oh so excited when we could do the Shoulder Press today!! Thanks Russell!!! BIG RELIEF!!


    Thanks Jake for helping me with my breathing. Its amazing how much of a difference something small like that makes! =)