Pull it, Push it, Rinse and Repeat

Oh this is some bullshit! This is like the sick incestous stepsister of Fran’s Dad and Diane’s mom.

Double Date!

this is funny. i could scale this down about 90% and it should take me an hour.

Dirt Diva looks sweet. I’m glad to see someone combining crossfit techniques with ultrarunning. I’m currently training for a 33 mile race in Vermont in late July known as the “Jay Marathon”…maybe looking at a 50. I feel like crossfit techniques make the pain threshold much higher when running 50+ miles per week.

Last weekend was quite busy and I ended up feeling sick on Monday while at work. Came to the gym, didn’t feel very good at all, but completed Cindy with 20+ rounds.
I hadn’t felt so bad post-workout since my first X-fit days roughly a year ago. Was hurting bad Tues, worse Wed, and feel better today but still have some soreness in the thighs and upper-body.
If I have made it this far without severe symptoms, I should be clear of that rhabdo thing, yes?
Are there any other symptoms I should be aware of? I felt dizzy and generally out of sorts on Wed, as well.
Thanks

Hey Paul, Rhabdo is usually a “I can’t get out of bed or move at all without screaming” level of pain. You’re fine. Just eat meat, meat and more meat. None of that IF business for a few days. Just my non-degreed 2 cents.
I’m upset I have to miss this wod. looks fun. I’m curious about how combining Fran + Diane rep counts, but breaking them into consistent portions will affect times, fatigue, etc.

Yeah Paul, I would DEFINITELY go with the group consensus on this one and chill for a few days. And urine the color of coca cola is a BAD THING and if that hasn’t happened, I think you’re body has simply hit a wall and needs to reboot. Eat and be well my friend.
Besides, no is going to break any of your PRs any time this month anyway-except for Kevin, Brendan and FBI Brian (but I don’t consider them human anyway.)

20:42, HSPU’s to 1 Abmat.
This has been a long week: my last bona fide rest day was last Thursday, since my “xfit rest” consisted of playing tennis for 2 hours on Tuesday and an hour of soccer last night. And yet, interestingly, I did better today than my combined Fran and Diane PRs (22:30). Hmmm. Maybe it’s the rep scheme that’s easier? Maybe I tend to go too hard on the 21s and burn out after, which means I should be able to go faster on an individual Fran or Diane if I paced myself better?
I encourage you all to make the same comparison, maybe we can get some interesting insights.
For the record, I partitioned this WOD as follows:
DL: 8/7, 5/5/5, 5/5/5
HSPU: 3/3/3/3/3, 2′s and singles for the last two rounds
PU: 8/7, 8/7, 15
Th: 5/5/5, 5/5/5, 5/5/5
Ethan did it in 15′ or so, with less partitioning.

When ones pee comes out looking like Coca-Cola -> go to hospital.
When ones Coca-Cola comes out looking like pee -> look around for snickering friends.

They’re Scottish, clearly insane.

Moon- not a friend of mountain dew r u?

What constitutes “As Rx’d” for hand stand push ups?

moon-hence your aversion to urine colored soft drinks.
understandable.

[Please pardon the intrusion.]
Rowing enthusiasts,
Pain lovers,
Yes, you!
Time to do a final roll call! Who’s game for some leg-frying, lung-burning C2 erg action?
* First up: NYAC St. Valentine’s Day Massacre on Saturday, Feb 16 in Pelham, NY.
http://www.nyacrowingclub.com/massacre/
Cost: $20/person (plus transportation)
Anyone under 30 would be racing pretty early in the morning, so driving up might be the best bet.
* Main event: CRASH B Sprints, aka World Indoor Rowing Championships, on Sunday, Feb. 24 in Boston, MA.
http://www.crash-b.org/geninfo.htm
http://www.crash-b.org/schedule.htm
http://www.crash-b.org/regist.htm
Cost: $25/person (plus transportation)
Our races should be in the afternoon, so we could drive up in the morning, cough up a lung some time after that, and drive back, possibly with a van-load of new C2′s for the Box.
* Bonus: Super special training and racing tips from a mediocre rower who once brushed shoulders with some much better ones.
->>>Registration for the CRASH B’s closes Feb 10, so I suggest we get our sh!t together this weekend.
ewenrothATnycDOTrrDOTcom
threefourseven-sixonetwo-fivefivenineseven
or just shout out in the comments
“Get some!”, as the saying goes.

Juan
Kipping and the door gym don’t mix.

22:44 as rx’d
Need to pace better. Did everything unbroken the first round in less than 3 minutes. Then proceeded to hit the wall hard. Especially on those darn HSPU’s which were all singles on the last 2 rounds
Shoulders and thighs are beat from this week. 4th day in a row.
Todays WOD was tough. I wish I had a chance to read the partitioning comments. Woke up late and had to race to the 1230 Class.

jeff where can i get the door gym? in store?

I did the WOD in ~28 minutes at Gold’s downtown, where I ran into recent elements grad (and blog lurker) Dave. I used 1 barbell, which cost me a little time, but my time is mostly attributable to me still feeling a little tentative about my back, since this is the first time doing WOD-level deadlifts numbers since my misadventure.
Kevin
If you’re anything like me, RESIST the urge to do more than a few HSPUs at a time, no matter what your max set is. Going all out at the beginning will get you doubles and singles at the end.
A2
When are you coming home to show off some POSE?
Juan
Those door gyms aren’t that hard to find. I got mine years ago at a Champs Sports, so you could probably find one at a Sports Authority, Modell’s or at Paragon.

32:00
135 DL
pike push up
jumping pullups sets 2 and 3
70 thrusters

26:12 Weights as RX’d. HSPU’s 3.5 inches less than full ROM (head to 45 lb plate)

Juan u can have mine-i never use it bc it keeps coming off my door/wall. will u be there saturday? i can bring it in for u.

Juan, I got a product v. similar (if not exactly the same) to that at the Modell’s on Chambers Street, but if I recall correctly it was cheaper – about $25-$30. They called it a “multibar” or somesuch. It’s a great device for both pullups and pushups. Although yeah I couldn’t see kipping on it.
http://www.flickr.com/photos/derek7272/2116546247/
Did the workout tonight ~28 min. HSPU to an abmat, deadlift 155#, thrusters 75#. Was feeling tired.
Hey here’s a good workout for people who want to improve their running. It is three loops around the Central Park reservoir. (1.577 miles each).
First loop: Run hard for three lampposts, jog for two.
Second loop: Run hard for three lampposts, jog for one.
Third loop: Run hard the whole loop.

Someone told me that Greg Everett and Rip were discussing the squat on the main site (or perhaps the performance menu site) somewhere but I can’t find it. If you see this debate please forward me the link.

Low bar vs High bar, starts here:
http://www.board.crossfit.com/showthread.php?t=23483
Rippetoe makes an appearance on the last page.
Now can you unblock my post, please?

Anyway I can make up the WOD from yesterday tonight? I can get to the Box earlier if possible..

Hey Dan L,
So how is France going? Did you manage to find a decent gym where you could do Crossfit Style workouts?
When I lived in Paris I seem to recall a distinct sense of apathy from most men as regards working out. “But I am le tired!”. Besides it cut down on wine drinking and smoking time
—
Additional, my back is sore as buggery today after those deadlifts, oh man.
Additional additional, what is the usual sub for a 10k at the box, i’ve never come in for this workout before. When I was in the shower I was thinking about a sub of 1000 squats, what do you think?

Well Dan, you’d be hard pressed to find another place in the world as obsessed with fitness as the US. Aesthetic norms are also quite different (just compare Hollywood actors and French actors: the latter actually manage to lead successful careers without having hairless, bulging pecs). So most people aren’t striving for the same goals as here; fitness just for the sake of fitness, dissociated from any real sport, isn’t that common.
There is also much less of an underlying bodybuilding and powerlifting culture in France. As far as diet – what diet? And what’s wrong with dessert? It’s not chocolate cake and ice cream every time, you know.
I never spent much time in gyms back in France, so I’m not sure what you mean by “worse”. Even less freeweights and compound movements, maybe?
As far as the trainers go, there are central bodies that offer various levels of certification. The higher levels are usually required to be a paid coach/trainer and tend to cater to former competitive athletes, especially for the more technical sports. You need to be able to talk the talk (physiology, training theory, etc.) and walk the walk (in-person appraisal of teaching skills and individual performance test). You need to study and train long and hard to pass. For example, to get my weightlifting certification in France, I would need at the very least a 250 kg Olympic total or a 480 kg powerlifting total. And I doubt I could pass my xc skiing certification these days; most people pass it while still competing or right after their competitive years.
Of course, certified fitness instructors don’t need to meet the same performance criteria, and I don’t know if the training methods they are taught are any good. So basically, I believe trainers in France are better qualified than your average ACE-certified globogym peon here. The question is whether or not their qualifications make them effective trainers.
Did that answer any of your questions?
Sam: how about a 5K row or a 2K row with a longish warm up and warm down? As soon as someone (anyone?) allows my blocked post to be displayed, you’ll be reminded of why I’m recommending this.