Wednesday, 29 Jun, 2011

Posted by Mandee on June 28, 2011   |   23 Comments


Group med-ball toss followed by 10 minutes of Muscle-up practice



For time:
Run 800 meters
30 Muscle-ups
Run 800 meters



Group discussion on the paleo/zone diet



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

23 responses to “Wednesday, 29 Jun, 2011”

  1. Dennis says:

    Wow a few things to say today. Excellent post on why to and why you CrossFit yesterday Jake

    Josh contests, you make that look easier than my 5k runs. Really very impressive.

    Tye nice legs 🙂

    Well I was hoping to hit Gold Medal CrossFit today right outside of Boston, but our meetings went until 7. I will give it another try tomorrow to report back to you all. Train Hard, Train Smart, Train to Survive! OkieDB out

    • Dennis says:

      Josh that was meant to be congratulations. Dang iPad auto spell. Great job again.

  2. Kerri says:

    Jake called Filthy 50 for an idea of a Rest Day/Open Gym WOD, and there it pops up on mainsite…. Since you like it so much (or was it FGB that stole your affection?), I guess we know where you will be on Sunday, right?? 🙂

    • Tasha W says:

      Game ON! I’m there! I just like it cause I can do most of that stuff Rx’d (albeit, the DU’s will be slow). The only thing that may get me will be the back extensions and probably wall balls (I am pretty sure I will not be able to do 14# for 50 wall balls.) But, let’s do it!!

      And for open gym at 4:30 tomorrow, we really should do something fun. I still vote FGB….

  3. Jake says:

    Hey guys,

    Just a reminder that there will be no GO HEAVY class today since Tracey is out of town.


  4. asp says:

    Scaled to 15 MUs. Splits (2:55/12:54/2:50)
    The negative – I used to be able to do 30 MUs, oh well, I get them back soon. The positive + went negative on 800m splits 🙂

  5. David McMillion says:

    Realized after shower that I forgot to increase pullups to 60, D N F. Boo. I’ll do some hill climbs on Bankhead this PM to make-up for it.

  6. Ben Jarrell says:

    So for the past few weeks my weight has been holding pretty steady at 170. Monday I was at 172. Yesterday I got on the scale and I was at 176. This morning I checked the scale again and I’m at 180.

    I fell of the diet wagon pretty hard last weekend, but how the hell did I gain 10lbs in two days? I don’t feel like I’ve gained weight, but I seriously doubt I packed on that much muscle in a few days. I know I probably shouldn’t be watching the scale, but I don’t have any way of measuring body-fat at home on a consistent basis.

    My first instinct is to try to dial-in my diet, except I’m leaving for vacation tomorrow so that will probably be kind of hard. This has annoyed me.

    • DaveC says:

      Assuming it’s not something that requires a laxative, it basically has to be fluid, I’d think. I’m prone to jumping 5+ pounds over a couple days when I get away from the good carbs. Many bad carbs promote inflammation, which is fluid retention, and water is heavy. Try being very careful about your carb choices and most of that will go away quickly, I’d bet in a matter of a day or two. I think your instincts are correct.

    • Robert S. says:


      the best thing you can do with that scale is put a big red ribbon on it and give it to someone you really dislike for a gift.
      Dave hit the nail on the head with his explaination of what’s probably going on. I had a crap diet all weekend myself and gained 10-12lbs, dropped 6 of it in one day. It happens, especially if you go off the rails with your diet for a couple of days. Measure your diet success with how you look in the mirror, how you feel, and how you do in the gym. If you can’t weigh and measure then make sure you’re sticking to quality foods and you’ll be good to go.

  7. DaveC says:

    Well, with no Go Heavy and having done 6 workouts in the last 5 days, I’m pulling forward tomorrow’s rest day to today then hitting run-snatch-run on Thursday. But in the spirit of the cool down, insofar as a diet/nutrition plan allows bacon, onion, and jalapenos to be added to any recipe, I’m all for it. And I can say that for me, zoning along with restriction of junk carbs/starchy stuff is optimal by a noticable degree. But it must be broken up at least once every two weeks by something with lots of chocolate (for that, exclusion of the bacon, onions, and jalapenos is not only allowed, but encouraged). The article Jake linked yesterday from the Crossfit Journal is a pretty worthwhile read.

  8. Ron Wood says:

    20:17 scaled to 25 MUs – couldn’t get the last 5 but did 10 more than planned.

  9. 7 Rounds for time:

    3 Touch n Go Clean and Jerks
    3 Rounds of:
    3 burpees
    5 Box Jumps 24″

    Rest 7 Minutes between Rounds.

    Rounds 1-5 used 185# for Clean and Jerks
    195# for round 6
    205# for round 7


  10. Courtney Meyers says:

    Carson, if you come to 0600 tomorrow will you bring those books for me to borrow? 🙂

  11. Lesha says:

    17:29 scaled. I love to run. I love to run. I love to run…

  12. Josh McGuire says:

    15 MU yay

  13. Josh Kennedy says:

    Came in to the 4:30 class to work some muscle-up drills, let’s just say I substituted the rower for the runs.

  14. Kerri says:

    16:53-scaled. 3rd time’s a charm right? That’s when the gift of running kicks in I hope!

  15. James Stranahan says:

    20:00 scaled