Eat Right…or Else!

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
These are some terms that you should become familiar with as you think about your nutrition.
The Deadly Quartet

Hyperinsulinism

Syndrome X
Genotype vs. Phenotype
Post Hoc Fallacy
Correlation vs. Causation
Tuesday 071127
10 rounds for time:
10 Kettlebell Swings, 24kg
10 Burpees
Post time to comments

  • AllisonNYC

    I’m doing “Nancy” tomorrow. I enjoyed running for “Helen” so much that I want more :/

  • Robzilla

    Thanks for teh suck Keith. I’m sure Jack Bauer will be pleased.
    Jacinto must be a miracle worker if you want more running Allie. Never thought I’d see the day…

  • Robzilla

    Oh, and awesome link to the Correlation and Causality site. It brings back many memories from Research Methods about Compounding variables and low test scores.

  • AllisonNYC

    He really is. He literally pushed me down the street when I Tried to stop. I never would have made it without him!
    Every time he coaches me I feel really satisfied. I know I did my best. I wish he was with me for Elizabeth. I was taking way too many long rests on the 15s. He would have had none of that.
    We have awesome coaches. We’re lucky.

  • Jack Bauer

    Keith, What the hell? Jack Bauer is not pleased…I told you I was coming back off a two weeks hiatus and this way your idea of “ease me back in”?
    Why don’t you call this “The Underground Railroad Workout” since apparently you have no love for your brother! Buddy Lee is going to hear about this! THIS IS SOME BULLSHIT! :-)
    On a lighter note-it will be good to see you all again and burn off that damn apple pie and sweet potatoe pudding. Need to use my muscles for something productive other than changing channels.

  • Kevin

    Its not that often that I lose it but Jack that was one of the funniest posts I read. When I got to the Underground railroad part I was drinking a glass of water and almost spewed it all over my keyboard. Welcome back bro.

  • sarena

    Welcome back to the living Jack Bauer!
    Jacinto it sounds like I should come in sometime when you are there!!

  • http://www.crossfitnyc.com Tyler Durden
  • Moon

    Jack, I think the routine – particularly the inclusion of the burpees – implies that Keith is showing love to you, but it’s that prison sort of love.

  • http://www.crossfitnyc.com Tyler Durden

    Perhaps we should call this workout “Don’t drop the soap!”

  • Jack Bauer

    “Don’t drop the soap!” Wow. Keith you should email this workout to HQ with the name. I’d love to hear the reaction to that one! Priceless.
    Glad I could bring some Christmas cheer to you Kevin. Good to be back. Let me know when you’re at the bar again.
    Moon you’re probably right about Keith and the prison love. Apparently wearing that Fran dress left a lasting impression on him.

  • Brett_nyc

    worst wod name ever. Made up weighted pullups from yesterday. PR still at 85lbs, though I couldn’t stick it today…
    50×2 overhand
    50×1 underhand
    75×1 o
    75xF u
    75×1 o
    75×1 u
    85xF o
    85xF o
    50×2 o
    25×2 o
    0×5
    Then some bench practice in prep for the next Linda
    BP 185×11 PR, 185×5

  • Moon

    Just stay strong and get through it! I hear thinking of England is supposed to help, but I’m not sure how. Try not to let this workout make you into that guy in the Box patiently braiding Keith’s hair while wearing a shirt without a sleeve and a mid-section.

  • marisela

    i am so proud of everyone for not using LOL at all.
    meanwhile, i cant feel my arms. who knew those “easy” hangs were actually doing something.
    i’m a little upset that i have to do 10 rounds of anything. you’ll hear it, keith.

  • Jack Bauer

    Moon you’re a riot. Braiding Keith’s hair! Ahhh That is so nasty! And where did you get the England theory?!
    What’s next Keith-you going to start robbing us for our lifting shoes too? You going to take Brett’s bike?
    http://youtube.com/watch?v=fxrlCLWJqA4

  • Moon

    Jack – I think some Lady came up with that – or if not, then perhaps a Queen….:)
    No doubt this has applications in our environ…
    http://www.sizemore.co.uk/visiblemonsters/2007/04/10/gttfd-with-henry-rollins/

  • AllisonNYC

    I checked out the CFzone blog.
    I’m sure Keith, Jacked-cinto, Brian, David and especially Mike would disagree but I NEED my coffee.
    I don’t want to eat like a cave woman if it means I can’t have coffee. I’m staying in the Zone.
    Seems like most of the things I eat are paleo friendly anyway. Fruits, veggies, peanuts, blah blah

  • Hari

    Yesterday’s Weighted Pull-ups:
    40, 45, 50, 55, 60, 65, 70

  • jacinto

    I got a name for this workout.How about “the sam” he loves burpees.WOW he did 100 last night.Way to go sam.

  • Jack Bauer

    Moon I’m bringing his picture to the Box today!
    Suggestion: We should spice up the next Elements class by having it at Rikers-then we’ll see what they are made up of!
    http://youtube.com/watch?v=qxDJLZJswRw
    .

  • sarena

    AllisonNYC peanuts are actually not paleo friendly–almonds would be a better choice. Peanuts are legumes which are a no-no to the cave”person”. Nuts are welcomed though….
    Oh btw, paleo woman didnt have polly-o string cheese either, organic or not!!

  • Ewen

    This morning’s WOD: Don’t drop the Sam!
    14:53

  • Brett_nyc

    Alright, who else has been singing the Correlation song in their heads?

  • http://www.crossfitnyc.com Rick Deckard

    Knowing Keith’s haircut, they will have to use other hair on his body that is long enough to braid.

  • http://www.crossfitnyc.com Tyler Durden

    I thought this was what prison was supposed to be like
    http://youtube.com/watch?v=hMnk7lh9M3o

  • Jack Bauer

    Keith this looks like on of your home movies-You look great in that pink halter top!
    That is the best video ever!

  • Dan Def

    Lots of Rikers talk. If y’all really want to do a WOD at Rikers I can make it happen. Just let me know. The City will gladly provide you with accommodations for hitting Keith in the head with a kettlebell (“he had it coming” is not a legal defense.) Short of being a non-voluntary guest, I could arrange for a group WOD commingling Black Boxers with inmates.

  • Kevin

    Todays WOD “Don’t Drop the Sam”
    14:26
    It was great training with the 7AM class again.
    Great job this morning everyone.

  • Jack Bauer

    Yes we got the Prosecutor to comment! A WOD with inmates could get dicey. I’m not wearing the Fran wig that day for sure.
    I would also suggest not DL that day either lest someone make a new friend or two before the second pull.
    If I must Dan I’ll be the one to hit Keith with the Kettlebell. I’ll just say that while I was changing he walked in on me and I reacted. That’s a good reason right?

  • Jack Bauer

    Dan a WOD with inmates could get dicey. I’m not wearing the Fran wig that day for sure.
    I would also suggest not DL or snatching that day either lest someone make a new friend or two before the second pull.
    And if I must, I’ll be the one to hit Keith with the Kettlebell. I’ll just say that while I was changing he walked in and startled me. That’s a good reason right? You could get me off with good behavior on that one, couldn’t you counselor?

  • http://www.crossfitnyc.com Tyler Durden

    10 rounds
    10 KBS, 24kg
    10 Burpees
    14:40
    Not as bad as I remember it…http://www.crossfitnyc.org/archives/2006/07/hundreds.html
    I wish I had posted my time from then.

  • Moon

    That would be interesting from a learning perspective. Prison, aside from being the epitome of a hostile workout environment, is a place with minimal equipment, nutrition is iffy and conditions are relatively poor. Yet the archetypal image of today’s prisoner is of someone who grows increasingly stronger and possibly fitter. Besides the burpees, what else are they doing? What would their Fran times and Cindy count be? Hmm…
    Jack – the “he was coming right for me” defense works better with wild bears, tigers and chipmunks I think.

  • michelle

    with respect to coffee and the zone-i absolutely saw keith drinking coffee yesterday!!! and i am certain it was not decaf! so whats the deal?
    Dan-do u work for manhattan brooklyn bronx or queens? I have lots of friends that are DAs. I spent one summer at the brooklyn da’s office. one “ride along” to east new york scared the crap out of me. right into a big law firm.

  • michelle

    yet another problem with insulin resistence that the article fails to mention is that it has been linked to infertility.

  • marisela

    this workout is awful.
    21:34
    i really had to push the last 2 rounds to get this time, too. owoooch.
    DON’T FORGET!!!
    tonight is my LAST night playing my show at the ritz. it’s totally free and a good time. it is late, but worth it if you like good singing. i will be doing a very difficult set tonight which means i’ll be singing my ass off (for time), so please come and support!
    the ritz
    46th bet 8&9th (closer to 9th)
    11pm

  • Jack Bauer

    Moon, however with Keith’s sloping forehead, droopy chin, hairy forearms, floor dragging knuckles, and incoherent gunts he makes, could I not make the argument that I mistook him for a mad silverback gorilla? Bare minimum a baboon. Thus the anumal defense of “he was coming right at me” might apply, yes?

  • Robzilla

    Ewen,
    I just looked up the Crossfit rowing times and you scored second, only behind Cabbage who has a 1:20 500m. Awesome job! Thanks again for the tips last night. I may be able to get my time down 1 or 2 seconds.
    Xuan,
    Thanks for the Robb Wolf links from yesterday. I’m gonna check them out later tonight.

  • Moon

    Michelle – Glad to hear some stepped in and got to you before you got lost in in the thug life and you got yourself all shot up or locked down for killing a rival gang member.

  • Justin

    To be fair Moon, everyone wants to be caught up in the thug life…

  • http://blog.derekrose.com derek

    22:06

  • Robzilla

    Ewen,
    I just looked up the Crossfit rowing times and you scored second, only behind Cabbage who has a 1:20 500m. Awesome job! Thanks again for the tips last night. I may be able to get my time down 1 or 2 seconds.
    Xuan,
    Thanks for the Robb Wolf links from yesterday. I’m gonna check them out later tonight.

  • michelle

    Moon-
    I am the last surviving member of the Owl Girls. We didn’t fare so well in East New York.
    we adapted much better on west 87th street.
    near the 24 hour “hot & crusty” WHICH I AM NOT ALLOWED TO GO TO ANYMORE!!!!!!!!!!!!!!!!!!

  • Ewen

    Rob,
    Thanks man, I’m pleased with my time but I think the Crossfit trophy case is a bit out of date. I am pretty sure that there have been at least a few sub-1:25′s posted in the forums.
    While I’m being falsely modest, I can also point out that 1:25 is a Level IV/Elite benchmark according to Crossfit Seattle. However, I’m not an elite rower by any stretch of the imagination and that’s the only “elite” benchmark I can claim from their list. The way I see it, those benchmarks become truly meaningful once you have reached several within a given category.
    Hope those tips I gave you help you out (everyone: fast hands!). Always glad to help in my sole area of Crossfit semi-expertise.

  • http://www.crossfitnyc.com Tyler Durden

    From my limited knowledge the world’s fastest 500m C2 time is about 1:15. Pretty fast. Nonetheless 1:25 is excellent. As Crossfitters we do not necessarily want to be the world’s best C2 rowers. We want to be damn good at everything. Ewen is damn good at rowing. Ewen is also damn good at deadlifting. He also kicked ass on burpees and KB Swings today. The ability to be good at a lot of things speaks to his overall fitness not just a single fast event.
    Kudos to Ewen.

  • Dan L.

    First muscle up accomplished today; strung 2 together before the WOD. Did a bunch of singles to get the feel of it, and boy does it feel good. I guess that checks one off my list for New Years resolution; next step is non-kip, and 5 strung together.

  • sarena

    Dan L–congrats on those MUs!

  • http://www.dammit.com dammit

    http://www.pioneervalleycrossfit.com
    now live on teh interwebs!

  • sam

    10 rounds for time:
    10 Kettlebell Swings, 20kg
    10 Burpees
    17 minutes 46 seconds.
    Felt very sick afterwards, too much wine to drink last night..

  • Moon

    Congratz Dan L!
    Special congratz to Dammit. Regale your future students with the tales of The Black Box…

  • http://www.crossfitnyc.com Tyler Durden

    Nice work, Dammit! Added you to our front page friends. Good luck, brotha!

  • sam

    thats awesome Dammit, all the best and good luck :)

  • Justin

    16:39… Man, you know its bad when kb swings are the rest.
    Congrats Dammit!! Next year when we come up to see some of the Redsox games, we will be hitting you up!

  • AllisonNYC

    That’s great Dammit. Good luck! I’ll be visiting when I tour the east coast Crossfit gyms.

  • http://www.crossfitnyc.com Rick Deckard

    Nice, Dammit! Live long and prosper.

  • Jeff

    Congrats and good luck, Dammit!

  • michelle

    congrats Dammit!

  • Kevin

    Congrats Dammit! Cant wait to check it out.

  • Jack Bauer

    Congrats Dammit! You know I am a UMass Alumni so I’ll be there with the Minuteman t-shirt on!
    Good to be back. Horrible workout but it was just the kick in the ass I needed. Keith when you were mentioning all those pies, Pukie almost came thru!
    Robzilla thanks for the push..you too Adam. It was good to see you suffer too-you turned red at one point! Sucks when you take two weeks off!
    Sam I am going to wring your neck if you ever write the word burpee on the blog again!

  • The Burpee Grandmaster

    oh Jack Bauer, when will you learn!?
    You see you have to treat burpees like a good friend. If you love and respect the burpee, the burpee will love and respect you.
    If you cuss down the burpee, disrespect the burpee or talk any sort of smack about the burpee, the burpee will remember, bide his time, then boom, he’ll smack down your ass then snicker softly as you lay in a whimpering foetus position in the corner.
    That said, i’m done with burpees for a while, I want to find a new favourite exercise, preferably one that doesn’t want to make me throw up.

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