Wednesday, 09 Feb, 2011

Posted by Mandee on February 8, 2011   |   32 Comments


3 x 15 Reverse Hyper-extensions


Five rounds for time of:

Deadlift, 5 reps

21 ring-dips

Post load and time to comments.

GOHEAVY workout-

Press 3-3-3-3-3-3-3-3

Post loads as well as chains, bands, or any accommodating resistance methods used.

Flowmaster Chuck” by Sevan Matossian,ย CrossFit Journal preview video [wmv] [mov]

Compete March 4-6 inย CrossFit at the Arnold Sports Festival – video [wmv] [mov]

The learning pyramid

32 responses to “Wednesday, 09 Feb, 2011”

  1. Justin says:

    Is there a go heavy wod today?

  2. Larry Lowe says:

    3 rounds +5 @ 275lbs/15 dips

    strict rings dips are hard

  3. Kristi Simmons says:

    If (healthy) fat doesn’t make you fat, why do people up their fat blocks to put on more weight?

    • Russell says:

      Fat doesn’t make you fat regardless of type, and I’d go as far as to say that no fat is exclusively unhealthy, since an unhealthy diet is a contribution of many many factors, fat being one of the more benign.

      As for why people up fat blocks to gain weight, I’m not sure. I up my fat blocks because fat is a powerful fuel source and when I train hard I get hungry. I don’t gain weight from this, just performance. Some people do try to eat “more” food to gain weight, but to me this is a case of backwards logic… They seem to observe things like:
      “He is huge and strong because he eats a ton of food”
      and then try to eat their way to strength gains…
      and ignore the obvious reversal of that logic:
      “He is eating a ton of food because he is huge and strong”.

      The body likes Homeostasis. If you starve yourself or eat 10 more blocks of food a day than you need, you will see subtle gains or losses in body mass, feel like crap, and your body will do everything it can to fight back to the weight you should be when you are a normal, healthy human being. I’ve never seen anyone mass-gain their way to a Fran PR.

      Hope that helps?

      • Kristi Simmons says:

        It does. Thank you. I’m going to need to be schooled all over again in June/July when I start doing the Zone, but for now I can take this and work with it. I was worried b/c (I think) I eat a lot of fat, and that may be having a counter-effect on me. I realize that I need a diet rich in fat & protein but…I just don’t wanna be shooting myself in the foot with the fat, especially since I’ve been out for so long, but hopefully that’s all about to change ๐Ÿ™‚

        • Ben Jarrell says:

          A somewhat tangential question- when you are cooking with fat, for instance a fried egg or grilling some chicken with some oil in the pan, how do you measure your fat intake?

          For instance, every morning I fry two eggs, and I put about 1 tsp of coconut oil in the pan. There is some of that oil on the eggs, but a lot of it is still in the pan. How do you measure that? I’ve been counting it as about 1 block.

          • Robert S. says:

            I wouldn’t count it if it’s simply enough to coat the pan.

          • Good question Ben,
            Precision is more important than Accuracy here… meaning, it doesn’t matter to me if you get EXACTLY 1.5 grams of fat per “block”, and your apples are EXACTLY 18 grams of CHO… what matters more is that you pick your own system of measurement and stick with it consistently.

          • Robert S. says:

            Excellent way to explain it Russell.

      • DaveC says:

        The rationale I’ve read in a couple places is that consuming “excessive” protein can be bad for one (that assertion is a disputed one). Once that maximum level of protein intake is reached in a “Zone” proportioned diet, the only option within a Zone-like insulin balance scheme to increase calories is to increase calories from fat, which has no direct effect on insulin (unlike carbs and protein).

        • Russell says:

          The only reason I know of that excess protein would be bad for you is just general oxidative stress from consumption of too much excess food. But you are absolutely right. The Zone RX for protein is an attempt to figure out what amount of protein you need to “support” your lean body mass… meaning occassionally you may need to up this slightly as you grow muscle or get fitter. The majority of tweaks made to your calories for energy should be fat, which is hormonally neutral in a sense. Excess protein largely just creates excess heat production in the body if it isn’t needed.
          If extra protein IS needed, well, you will just feel hungry and weak for a few days until you figure it out. Easy fix.

          • DaveC says:

            Hey Russell, I agree!

            I don’t have an opinion on the validity of “too much protein is bad for you”, and I’m not at a point yet where I worry about it at all. I have plenty of room to grow (in a good way) within the Crossfit nutrition guidlines still. I look forward to the day I’ll be concerned with being able to burn through even more energy every day! Dr. Sears, I recall, does at a certain point say it’s time to up the fat and leave the rest alone, but I can’t remember what his rationale was exactly. Have to look that up later…

            Anyway, this is a very interesting thread from my perspective while still trying to get everything dialed in and my physical conditioning redefined.

          • Tye says:

            Dave, the state you are referring to according to Dr. Sears is when you can see your abs. He says when you can see your abs (I’m assuming all of them and not just the top two or top four) you can then up your fat intake, and you should continue to do so, according to him, until you stop leaning out.

            For Russell, and his freaky leaness (eat a biscuit Russell, as Tracey would say) I wonder if he could eat enough fat?

          • Ben Jarrell says:

            That raises something I’ve been thinking about. When I first started CF, I was doing 13-14 blocks. But lately, if I follow that plan, by the end of the day I’m starving and I have a big snack. I’ve put on some muscle since then… do you think I need to increase the number of blocks?

        • DaveC says:

          To continue the thought, when the goal is weight gain, the calories are increased (via fat) above what is needed to “tread water” weight-wise as a function of activity level without getting insulin all out of whack.

          • Russell says:

            That’s the idea… but the funny part is that everything I’ve ever read or seen studying semi-starvation diets and over-feeding diets shows that the individual’s response to this varies drastically, meaning we are all uniquely able to either lose or store weight via excess calories or deficienct calories.
            the thing that seems universal is the bodies apparent dislike of this state, and it’s almost unstoppable desire to return to homeostasis… hence the failure of the caloric-restrictive diets my mom did in the 90’s. Snackwells suck.

    • Robert S. says:

      Russell pretty much hit it on the head. Take me for example. I do 2-3 x’s fat, but don’t put on weight. I simply do this because I crash without the extra fat for energy.

  4. Emily D. says:


    My buddy Ronny’s pics from Garage Games.

    He lost all of the pics from Saturday…and his camera was acting up Sunday but he still got some GREAT ones!!


    • Josh says:

      Those are AWESOME! The first one Robert needs to adorn the halls of CFHSV for sure.

      • Emily D. says:

        I know! You can see veins popping…spit flying…one of my favs for sure ๐Ÿ™‚

        Garrett told him we need to get him down to Regionals this year…he would get some awesome shots.

        oh yeah…he doesn’t mind if you use any of the pics for Facebook. I usually just drop him a message and ask before I click and save.

    • Kristi Simmons says:

      These pics are…OUTSTANDING as a certain Robert Simmons would say. I LOVE the ones of Robert’s DLs, he looks like a beast! Your friend is a great photographer!

    • Robert S. says:

      Ronny is a great photographer, and a generally bad ass dude!

  5. Josh says:

    Don’t know if this is old news to some but I had not seen it until now. Merrell has released some new shoes as their “barefoot” collection. Seems to be a sort of middle ground between vibram five fingers and something along the lines of inov8’s. I do love my inov8’s, but if these are made as well and as comfortable as merrell’s trail shoes/boots they might be worth a try! Here’s the link:


  6. Robb says:

    14:35 @ 275# scaled rind dips to 10 bench dips

  7. Jason says:

    12:21 @175# scaled after round two of ring dips to bench dips (10). Really just wanted to work out today b/c I had so much fun yesterday with Fran. Funny thing I noticed was no one from class yesterday was there today!

  8. Robert S. says:

    Press 3-3-3-3-3-3-3-3


  9. Dennis says:

    For time:
    225 pound Deadlift, 21 reps
    400 meter Run
    225 pound Deadlift, 18 reps
    400 meter Run
    225 pound Deadlift, 15 reps
    400 meter Run
    225 pound Deadlift, 12 reps
    400 meter Run

    Time as RXd 9:15 tried my hardest to beat the master. No way, I will be broke for at least two days. That 8:31 is crazy fast.

  10. Penelope says:

    Go heavy class tonight had pr’s across the board! Great job!

  11. Justin says:

    4 rounds at 405 in 26:13
    Ring dips got tough quick.