Eat Food

Monday 080211
21, 15, 9 reps for time:
Overhead squats, 95#
Pullups
Post time to comments.

Workout Demo – video [wmv] [mov]
You must read this book. In today’s world the rules of what we should eat seem to change on a daily basis. Maybe the simple answer is to eat FOOD. Not too much. Mostly plants.
indefensefood.jpg
Yoga Update: Erin and I are teaching a one-hour partner yoga class this Sunday, February 17 at 9:45am at Lululemon.

  • http://www.sarenasworld.blogspot.com sarena

    Just wanted to put this out there…One of the local CF affiliates (Camden NJ) is run by Steve Liberati. He is a super sweet guy and is running an awesome program to youth who are in one of the toughest areas in NJ. These kids lives are generally affected by crime, drugs and gangs. He offers them hope and survival (with a means out even).
    he is featured on the affiliates blog today. He is currently trying to raise money to send some of his athletes to the CF games. Any and every little bit would help. His organization is a not for profit so you can get a tax benefit as well. Plus he is a super sweet, caring and dedicated guy.
    Check it out and do what you can for the youth!!
    http://stevesclub.typepad.com/

  • Coach P

    Thank you, Serena. We are currently working on corporate sponsorships for Steve’s athletes, and if that should not pan out, we will reach out for private donation. Closer to May.

  • Shane

    I have been running around like a chicken with my head cut off telling everyone who will listen about ‘In the Defense of Food’ AND ‘Omnivore’s Dilemma’ and I suspect I’ll be doing the same thing with Taubes’ ‘Good Calories, Bad Calories’ when I get through with it. It is a doozy.
    Tyler D. I’m bummed I’m missing your class at the store this week. But since I’ll be at the Cert in SC I can’t be mad at all. The ladies at work are VERY excited about your return to the store. And here I thought you were just a great Crossfit instructor. A few are dying to get back to Crossfit as well.
    I haven’t been back to the box since elements ended and I’m missing it. I’ll be in this week a bit to knock the dust off before this weekend. And get a couple of WODs in before leaving for California. Any and all advice for a newbie crossfitter/first time cert attendee is welcome.
    Sarena, thanks for shouting out Steve’s Club. I’ve visit their site from time to time and the work he is doing is MAJORLY important. Steve and his athletes are a serious inspiration.

  • Shane

    PS-A belated congratulations to you Sarena on your meet last week! Great reading details of the day in your blog.
    Also, it was nice seeing you in the store week before last. I’ve been a bit behind with all the training at work but I’m still going to shoot you that e-mail regarding your IF. Something I’m definitely interested in learning more about. Thanks for your willingness to chat and share what you’ve learned.

  • dan def

    http://www.youtube.com/watch?v=0p7jK3epYzQ
    Our superhero Fran is on youtube.

  • http://www.sarenasworld.blogspot.com sarena

    Thanks Shane and have fun! Best with Lulu too; looking forward to sharing and all!
    Coach P, I think its great that you are working on corporate sponsors for Steve. He is a great guy and what he is doing is truly meaningful. We did a workshop together back in the fall and 2 weeks ago he actually drove an hour or so just to visit me lifting in south Jersey. Thats his true kind spirit. That is what he offers his athlethes at the barest minimum.
    Well my point is, if anyone wants to offer private contributions, I think that should be their own personal choices! People have the options of sharing, offering and spreading generosity in many varied ways. Kinda like how we CF–fully functional and yet extremetly varied! I gather that being posted on the affiliates blog would have that effect too of people choosing how to respond.
    So I say lets show Steve some NY RESPECT!

  • Coach P

    All for it Serena, and thank you again. After Steve approached me in Vegas, his cause went to my short list.
    Anyone interested can contact Steve here:
    Steve Liberati, Executive Director
    Steve’s Club, A 501c3 NJ Non-Profit Corp.
    619 Kaighns Ave.
    Camden, NJ 08103
    609-828-0070
    http://www.stevesclub.org
    slibs66@comcast.net
    If any of you corporate types want to sponsor Steve’s athletes, then the CrossFit Games would like to mention your contribution on our collateral. Please contact me here: mike@crossfitgames.com (site tbd).

  • Hari

    2/15 (This) Friday Rest Night Black Box Dinner
    Spanky’s (43rd between 6th & 7th)
    7:30 PM (or after you finish at Black Box)
    In so far (11): Brian D, Coach P, Edgar, Erica, Hari, Jacinto, Jeff, Juan G, Keith, Robzilla, Xuam Mai
    I’ve made reswrvations for 12. Post or let me know whether to add you to the group.

  • Hari

    Sorry for the misspelling, Xuan Mai

  • Justin

    In Defense of Food is sitting on my shelf and is up next after I get finished with War and Pea.. I mean Good Calories, Bad Calories (Ive read dictionaries that are shorter!!!).

  • Kurt

    I’m in for Spanky’s on Friday. Since posting is blocked for Friday:
    Dirty Dozen: 27:17, subbed 24KgKB, ~8 dips/~17 neg dips, Tuck jumps for DU’s. Poor form on cleans, but full weight, towel pulls for rope climb.
    Saturday-
    2 mile run to school ~16 min
    5 rounds of 5 Pulls, 10 push, 15 squat- 5:52
    2 mile run back home ~18 min with some push up/sit up work while waiting for a slower runner to catch up.
    5, 3 minute rounds of
    Holding focus mitts,
    punching focus mitts
    Heavy bag work
    4 sets of 135# bench press to failure.
    handstand practice.
    Felt good on Saturday, tough workout, especially near the end of the bag work. Handstands are getting a little better, but I was too shot to really get much accomplished. Took Sunday off and feel “good” sore today.
    Looking forward to re-learning overhead squats.

  • New Guy SC

    I have a question about CrossFit…
    I have been working out seriously for about 3 years now and i have made decent gains, but i am not satisfied. i want a bigger build and to be stronger. i want to jump on the CrossFit program but am not sure if it will develop my body in a way i want it to be…any suggestions, from anyone?

  • http://www.crossfitwiki.com/Crossfit/Ewen Ewen

    New Guy SC,
    You’ll find plenty of discussions about this on the main site forums (http://www.board.crossfit.com/). Also check out the “Start Here” and “FAQ” links on the main site.
    It all depends what you’re looking for and where you stand right now. What gains have you made over the last 3 years, how “big” are you now, what do you mean by “bigger”, “stronger”, etc.
    Short answer: it is likely that Crossfit can make you stronger. Bigger? That’s not a given. But maybe we can help you rethink your goals. ;-)

  • Robzilla

    New Guy SC,
    Crossfit will help develop endurance, strength, flexibility, stamina, power, speed, coordination, balance, agility, accurac. Basically, functional fitness. If you are looking to change body composition then that will require a workout regimen in addition to a dietary change. You’ll need to evaluate what exercises you’re doing and what you put into your mouth.
    What type of changes are you looking for? Do you want to build mass, lean out, or somewhere inbetween?
    If you’re in the area then I suggest stopping by either on a Wednesday night at 6pm or Saturday at 10am for a free beginners class. I’m around on Wednesday nights and can go into more detail about what your goals are and how/if crossfit will help you meet them.
    -Rob

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

    New Guy SC
    Size in and of itself is vanity. We are not about vanity we are about performance. Some people do CrossFit and gain weight, some lose weight and some stay the same weight. It has more to do with your performance and adapting to needs of an athlete that is both able to lift heavy and move their bodies efficiently. A workout like Diane where we do heavy deadlifts and handstand pushups demonstrates clearly that size in and of itself is not always a benefit.
    However, if you are looking to play sports and being heavier is functional to that sport, eg. football, then the CrossFit programming can be tailored to that goal. Add in more days of heavy lifts: squats, deadlifts, presses, power cleans, etc. Eat a zone diet scaled up 2 or 3 blocks with extra fat blocks. Drink lots of milk if you can tolerate it.
    However, before chasing mass, it behooves you to get on the CrossFit program and learn the movements and do the WODs. Once you establish a solid foundation of being able to perform the movements well at high-intensity and your body is lean and strong, then chasing mass will be easier. If you get big first and then try to do the CrossFit workouts, they will be that much harder because you have more weight you are carrying on your frame.

  • AllisonNYC

    New Guy SC: Who introduced you to CrossFit?
    I agree with Ewen. If you come to Box and start CrossFitting your goals will probably change. Chase fitness not big muscles.
    I think CrossFit men are the hottest around. CrossFitters bodies look exactly what they’re supposed to look like for their body type. It’s a beautiful thing.
    CrossFit is a lifestyle. You’ll get faster, stronger, more powerful…all the things that Robzilla listed. You may not get gigantic biceps but so what?? You’ll get so much more.
    Listen to Tyler Durden. He knows what he’s talking about.
    Come get some!

  • Gene

    Nice reference from the mothership:
    1.6. Will I/can I get big doing CrossFit?
    If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,
    Here is a hierarchy of training for mass from greater to lesser efficacy:
    1. Bodybuilding on steroids
    2. CrossFitting on steroids
    3. CrossFitting without steroids
    4. Bodybuilding without steroids
    The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
    The neuroendocrine response of bodybuilding protocols is so blunted that without “exogenous hormonal therapy” little happens.
    The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
    Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don’t come close.
    Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

  • Kevin

    Today 7:01 as rx’d
    Was excited to find my groove ( First 15 reps, the bar felt weightless)on OHS’s but couldn’t maintain it. Gotta practice.
    Great job morning crew!

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

    Ewen
    I do not think that Taubes and Pollan are incompatible.
    I think Pollan sees the forest for the trees. He tries to steer away from “nutritionism” — the reductionist science that looks at food as chemistry and breaks everything down into some sort of nutrient building block. He instead tries to direct the reader back into the food chain where we try to get as close to the source as possible. Eating quality over quantity: food grown naturally in good soil or animals that are raised on such food. Although Pollan cannot help but make nutritionist arguments and has a strong bias towards vegetarianism, his overall point of view is sound and safe.
    Taubes is probably the best of the best when it comes to nutritionism. He looks pretty closely at what science has gotten right and what science has gotten wrong.
    I have barely begun Taubes’ book, but have read enough of his stuff and heard him speak so I know where the book is going. I don’t think Taubes would disagree with the main points in Pollan’s book but would probably take issue with some of “facts.”
    I think if someone is starting to wonder about diet and nutrition, “In Defense of Food” is the best place to start. It’s uncommon sense.
    If you start with Pollan’s idea about eating food, but not too much and mostly plants, then Paleo makes more sense, Intermittent Fasting makes more sense, Paleo-Zone makes more sense.
    The take away message is that we should eat well and enjoy it.
    Caveat: It’s important to remember also that people rarely define health and fitness. In the Crossfit model health lies in the middle of the spectrum between disease and fitness. If you are truly Fit then all the markers of good health should be above average: cholesterol, BMI, triglycerides, blood pressure, VO2max, etc.
    Most people want to merely get to health… CrossFit wants above average health, ie fitness. If you want to be Fit then extra care above and beyond merely picking good food is required. That’s why the Zone Diet is advocated, because being really anal about measuring your food intake can lead to better results than merely avoiding sugar.

  • http://pushpersonalfitness.blogspot.com P$

    Made up yesterday’s WOD
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box (sub 24″ bench jumps)
    20 Double-unders
    25 Ring dips (sub regular dips)
    20 Knees to elbows
    30 Kettlebell swings, 2 pood (sub 55# DB)
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells (sub 30# DB)
    25 Back extensions
    30 Wall ball shots, 20 pound ball (sub 12# ball, no heavier balls)
    3 Rope climb ascents (30 towel pulls, last 6 were jumping)
    time 26:10

  • Paul S

    Finished Omnivore’s Dilemma on a flight back from Phoenix last night (so warm in in Phoenix!). It’s a great book. You should read it.

  • New Guy SC

    Im not sure why my previous post never made it up…
    but thank you to everyone who responded. I have to retype it out so it may take some time.
    thanks again!!!

  • Jeff

    “Here is a hierarchy of training for mass from greater to lesser efficacy:
    3. CrossFitting without steroids
    4. Bodybuilding without steroids”
    There seems to be some debate in the CF community regarding the accuracy of this statement.

  • http://www.crossfitnyc.com AllisonNYC

    5:41
    65# OHS All UNBROKEN
    Pull-ups not unbroken ;)

  • Shane

    Are Sugar Subs Fattening?
    http://www.cnn.com/video/#/video/health/2008/02/11/cohen.sugar.substitutes.mxf.cnn
    (WFS)
    Nothing better than hard-hitting nutrition/health journalism.
    The response to the study by the makers of of one sugar substitute is priceless.
    Btw-I think I finally have hooked my friend who is a triathlete into coming in for beginner’s class this Saturday. She was really disappointed with a personal training session she had with someone who ‘had 10 years experience with endurance athletes.’ I know Coach P has expressed interest in working with endurance athletes and she was wondering if there are any other triathletes/marathoners at the Box training? Anyone? If so, I’d love to get you in touch so as to get someone on the fence into the Box. Thanks!

  • New Guy SC

    i tried the workout today and was able to do the OH Squat and pullups in about 10 minutes. my first set of OH was broken at around rep 16, then i took a breathe for 30 seconds and finished it up. my pullups were broken all over the place :(

  • AllisonNYC

    AH! I just Deadlifted 235!
    I was stuck at 205 about a month ago!

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

    Today’s WOD as Rx’d taking the barbell off the floor.
    4:45
    Thought I would be a little faster, but it gets really tricky using your arms after the first set.

  • Dave

    Tyler
    what’s it mean to take the barbell from off the floor in the OHS?
    is there a video of this on the main site?

  • xuan mai

    Good Day!
    I’ve recently decided that if I’m going to make a go of this Crossfit thing, I really need to get used to running. Aside from the obvious (run more!), can you guys suggest a good way for a newbie to ease into running? Eventually, I’d like to work my way up to 5K but for now, I’d be happy with just running 400m without feeling like I’m going to go into cardiac arrest.
    Also, can anyone suggest a reasonable substitute for the bench press that we can do at the Box? A quick search of the Crossfit forums yielded suggestions like ring pushups and ring dips… Thoughts?

  • AllisonNYC

    Dave: That means take the bar from the floor and SNATCH it. Rather than take the bar from the rack and push press it up.
    Xuan Mai: I’d be happy to have a running buddy. I need to practice my running. We can do sprinting drills like we did at the POSE cert. 6 rounds of 400 m sprints with a minute and a half break between each.
    I can help you with the POSE method too if you’re interested in learning it.

  • Brett_nyc

    Nice DL gain A_NYC.

  • Jeff

    Xuan Mai
    Are you looking for a sub in case a WOD calls for benching or are you just looking for an exercise that will improve your chest pressing strength?
    A2
    Way to go on the deadlift. I’ll be asking you about POSE next time I see you too.

  • Kurt

    Xuan,
    When I started running competively in high school, I found there were two barriers to running faster and farther. The first is physical ability (muscle strength and cardiovacular health) and the importance of each varies based on the distance of the event and the incline. There are many things you can do to improve this, like more running, Crossfit, stair climbing/running, swimming, biking etc. Coordination and form play into this as well, but both can be improved through practice and having someone look at your stride and make adjustments.
    The tougher half, at least for me, was the mental part. Not dreading the time spent, the willingness to endure pain for longer periods of time than most crossfit workouts last. For this, I would recommend to start off with something to distract you, be it music, a running partner, TV at a globo gym, or whatever until you realize that you can run for whatever that “scary” time is (5 minutes, half hour, 2 hours, etc.). Once you really believe that you can do this and your body doesn’t fall apart, it gets easier. When you are doing this, I found it was better to just keep going, even if it meant your “running speed” was really just walking but with running form. You need to condition your mind to the belief that you can do it.
    Once I got used to this, I actually started to like running and found that I was able to focus my thoughts on a mental problem much better while I was running. It took my nervous energy or physical boredom away and let me fully think through something without the interruptions that are so common in life.

  • juan g.

    run xuan mai run!

  • Jeff

    So if I understand that CNN video correctly, the reason why I’m getting fat is because I’m not getting all the breast milk that I’m naturally craving.

  • George

    My times for the last few WODs
    Friday’s WOD
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents (30 towel pulls)
    time 25:33
    Saturday, Biked in Parked
    Sunday, Yoga
    Today at NYSC
    WOD (sub 75# ohs) – 7:14
    plus deadlift 7 x singles 265#

  • Christine

    Shane РI have done sprint tri’s in the past and am currently training for another sprint and an Olympic distance tri. I would love to chat with her about The Box. I can honestly say that I am significantly stronger from Crossfit and have noticed that swimming comes much easier, I am much more powerful on the bike and my times are rapidly improving. Feel free to have her email me directly at ccousins13@hotmail.com. Hopefully I can be persuasive enough!

  • Dan L

    My two cents..
    For running; scrap the treadmill as soon as it gets warm enough, or bundle up. Running is supposed to be an outdoor experience, an adventure, an oppurtunity to explore. Once you change your mindset and end up looking forward to your running, it will settle in much easier. Me personally, I look forward to my Sunday long runs, not because of the exercise, but because I get to cover a distance and see everything in between. Especially in NY, the number of places you can see even with a “small” run of 4-5 miles should change your perspective of running. Besides my only lasting criticism of crossfit has been the absence of at least “some/any” slow, long cardio. I get as much out of blasting through Fran(I suppose it’s appropriate to now call it Fran[ce]) as I do when I cover 13 miles.

  • Moon

    Friday’s WOD
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips (mostly jumping into negatives)
    20 Knees to elbows
    30 Kettlebell swings, 2 pood (I think – I just grabbed the bell Brendan used)
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells (botched a few until I remembered how to do HSCs again.)
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    30 towel pulls (nearly all jumping)
    Time 22:49 (I think – memory fades)
    Saturday’s WOD
    Super-Secret Special Service Snatches (max KB snatches, either arm, across 10 minutes).
    128 w/ 20kg bell
    Sunday’s WOD
    Throwing up single serving of Poutine that did not mix well with the 5 kg of frozen Margarita (w/ extra shots) previously consumed.
    4 rounds in 4:32 Stomach was smoked.

  • http://department.xavierhs.org/athletics/xaviertrack/schedule5.htm Brian D.

    Regarding running, I’d be more than happy to get a group of Black Boxers to go running (and the other Brian wouldn’t mind IIRC). And FYI, at the end of March/beginning of April I’m going to help people with running a x-country course for the Games but anyone else is welcome to join. Schedule TBA/D.

  • michelle

    hey a2-i told u i did it on the installment plan. my workout took 20 minutes longer than yours. i used 52lbs. i think the squats in total were like 4 minutes and the rest were the pullups.
    at aboout number 12 out of 21 pullups i said
    “keith i am never going to finish this workout”
    Keith said “so. who cares”
    i have go to get better at those pullups. the whole one at a time thing is really a nightmare. my shoulders were so fried from the OHS I could barely make it through the first 21 pullups-
    other than practicing the kip every day (correctly) what else will help me with the endurance for a workout where there is a 21 15 9 set of them?

  • AllisonNYC

    I just watched a Crazy a$$ video.
    I’ve been working on my tabata squats trying to get to where Nicole and Annie are in the tabata demo. I think Nicole does 23 and Annie does 25. I thought for a long time that that’s the highest score possible and that it would take me FOREVER to get there.
    SO I was pretty excited when I got to 22 easily. I’m 95% sure I can get 23 and maybe 24 or 25 for a few rounds but not be able to hold it there.
    WELL it turns out I have more room for improvement than I thought.
    JELLI from SONZ fitness in Florida who is a new demo girl did ..
    27!
    Dude. And her first few rounds were 29 and 28!
    It was incredible to watch. That chick is serious business. Really cool, really fast and really strong.
    Michelle: Who Cares is right. You finished it and that’s what counts. We all have room for improvement and the thing that counts is that we come to the gym and bust our butts and push as hard as we can. It seems like you did that! :)
    As for the pullup issue. I did the OHS unbroken but couldn’t get the pull ups unbroken. I think pull ups are hard enough but combine them with anything with weights and they get a lot harder. I’m definitly working towards getting unbroken fran and other WODs with pullups. I guess the only thing that will get us there is doing lots of pullups in the warm up an pushing as hard as we can during the workouts. Seems simple but that’s all I can come up with.

  • michelle

    a2 whats the link to the video?? or is it not yet “public” :)

  • Brett_nyc

    OHS 95lbs, Pullups: 21-15-9
    3:19

  • Paul S

    Woo! Nice time Brett.

  • AllisonNYC
  • http://department.xavierhs.org/athletics/xaviertrack/schedule5.htm Brian D.

    Beastly vid, A2, although some reps I saw were cut short without full knee extension, but crazy score nontheless. The only reason I can see numbers like that put up for tabata is the ball, cuz it adds a nice bounce out of the hole.

  • AllisonNYC

    I agree that the ball helps because of the bounce and because it cuts the ROM slightly. Nicole goes A2A and scores 23.
    But… something tells me Jelli could still get 27 without the ball.
    Did you watch her 400 squats/ She did 150 unbroken in about 2 min and finished 400 in 7something.
    SquatZilla.

  • Hari

    Michelle,
    On Sunday, Coach P ran a newbie through Fran (sorry I forgot his name). It took him about 20 minutes. You know what I thought (what I really thought)? I thought it was impressive. Because he did it. He did it as RX’d. He took about 5 times what an elite CrossFitter would take. So effing what? He did it, which is more that about 8 million people in NYC did that day. And he’ll do it faster next time. So will you.
    Do you look back and worry that you spent too many hours studying in college and law school? That you should have been able to get through those courses faster? Did it take you too long to do the readings or write the papers? Or are you simply (and justifiably) proud that you did it? Does your diploma say that you graduated, but you had to spend more or less hours studying than anyone else?
    Just do it, and then do it better, and then do it faster.

  • Jack Bauer

    6:40. Should have been faster but the OHS fried my grip! Definitely a lift we need to work on more.
    Brett-it was like watching a dvd on fast forward!
    After the WOD, my throat was burning like I had smokers’ lung-what’s up with that? I wasn’t the only one either.

  • Brett_nyc

    Thanks Paul. JB, my lungs are still all coughy.

  • Justin

    5:05… As usual the pull-ups are my achilles. OHS were fairly easy. Getting ready to spend the rest of the night in my Iron Lung as well.

  • http://runningdownadream-avery.blogspot.com/ Avery

    12 something maybe more? with 65# OHS
    I was shocked at how bad my grip was after doing five or so pull ups in the first set.
    Michelle, I understand how hard it is to keep doing a WOD when you feel like you are taking forever and a day just to finish. I felt that way tonight when I was hanging for dear life off the bar with my hand all ripped open at the very end. And just being able to squeak out singles.
    But everyone kept cheering me on regardless. And then Coach P pointed out that I couldn’t do one pull-up three months ago, so it’s definitely progress.
    Like everyone else has pointed out, who cares? The only way we are going to get better at certain skills is by just doing them over and over.

  • Robzilla

    Michelle,
    One thing that helped me was some advice that Coach P gave me. He said that at the end of the workout to take out the Big Red Band (Good ol’ Clifford) and do some pull-ups with it. Since the big muscles are fried from the workout (especially if it was pull-up intensive) then the smaller ones will be doing a lot of the work. It will also help develop some neurological muscle memory. You have to make sure that you do more than chin over the bar and hit chest to the bar, though. I hope it helps.
    -Rob

  • michelle

    thx all-very helpful. Avery-that time is super impressive! and i DO miss clifford.:) I am going to give that a try Rob. at one point it felt as if i had absolutely no arm muscles left to do any work at all-i dont even know how i got up there and the bar was nowhere near my chest on the last round for sure.
    it would have been helpful however if keith had let me borrow his shoulders for one of the rounds when i asked him. he was kind of in a stingy mood today i guess. :(
    hari- how did you know I overstudied in college and law school? :)
    as for the lung thing-ask keith-I had that once after an awful workout-keith told me it was something about blood coming up? meant that i was working really hard. i cant recall. i was so freaked out by the whole idea that the awful feeling i had actually meant that i was working at the proper capacity.
    anyway all i want to do now is try that workout again asap to see how much time i can shave off.
    Jack?moon?sam-we need some plane tickets-whats up?
    thx all.

  • http://blog.derekrose.com derek

    Re: running. One thing is, the same High Intensity Interval Training method we use in Crossfit is also the best way to improve your stamina and speed in running. Like a run with 5×4 minutes hard with two minute breaks in between intervals and a five minute warmup and cooldown (40 minute total) is better than a 40 minute “hard run.” Of course you’d only want to do that kind of hard workout maybe twice a week, tho … if you’re running everyday you want to alternate hard and easy days, once you’re running more than 20 minutes or so. (I know, it’s all hard when you’re just starting)
    It can also help to run with a group. Nike has group runs from Niketown (57th and 5th) every every Tuesday @ 6:30 p.m., Thursday @ 6:30p.m., and Saturday @ 9:00a.m. The Running Company on the second floor of the Time Warner Center has group runs Monday and Wednesday @ 6:30 pm. (These are all free). My running club is the Flyers ($25/year), which is open to all ability levels and has regular group listed on its website at nyflyers.org. They also have coached speedwork sessions — intervals ‘n stuff — every Tuesday night at 6:30 in Central Park for $100/year. (I would love for some Crossfit people to come do a Flyers workout, and vice-versa!)
    When I first started running I felt like I was going to die or vomit after every run … but it gets better quick!

  • juan g.

    #85
    7:40

  • Moon

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