« Saturday Morning Snatch! | Main | Swing-A-Ring Photos! »
May 5, 2007
Oh no, not again!
Sunday 070506
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps
Post rounds completed to comments.
"With that in mind, and counter to the conventional industry wisdom, here are some more unfortunate truths:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
Mark Rippetoe.
Posted by Keith Wittenstein at May 5, 2007 10:56 PM
Comments
sneaking in a post tonigth.
have drill again later this morning.
did awesome on my PFT this Saturday:
Pullups(deadhang): 18
Situps : 100
3 Mile Run: 23:31
for a score of: 257 (A first class score!!)
all thanks to crossfit!
Posted by: juan g. at May 6, 2007 3:44 AM
Juan--congratulations!
Keith--please keep posting quotes from Rippetoe. He is the shit.
Re: today's WOD. Be afraid, people. Be very afraid.
Posted by: Allison at May 6, 2007 8:25 AM
Allison-I am assuming those of us in the on ramp will NOT be wearing the weighted vests. You know, us "skinny fat" girls :)
Posted by: michelle at May 6, 2007 8:31 AM
Can I be with you in that one Michelle!
Posted by: sarena at May 6, 2007 8:51 AM
Juan G.,
Congratulations!
I predict 2 more on the pull ups by next test and a steady decline in the run time.
Hari
Posted by: Hari at May 6, 2007 9:55 AM
It was great meeting some of the NYcrossfitters at the swing-a ring-day. Hopefully I'll get my lazy ass down to the gym, now that summer is comming, so you can all kick me back into shape :-)
Posted by: Cesar. at May 6, 2007 11:28 AM
oorah, juan!
Posted by: dammit at May 6, 2007 12:55 PM
Congrats Juan! Great job
Posted by: Kevin at May 6, 2007 1:01 PM
Was anyone who did the WOD on Friday crazy enough to attempt todays WOD? Just curious since my legs feel like they were beat with metal pipes. :)
Posted by: Kevin at May 6, 2007 1:17 PM
Kevin,
"Was anyone who did the WOD on Friday crazy enough to attempt todays WOD?"
No way, I can barely walk. I slept an extra three hours this AM. But I am telling myself I will do today's WOD (scaled to 2/3 or 3/4 RX'd) tomorrow.
Posted by: Hari at May 6, 2007 3:18 PM
Call me crazy but I did today's WOD as well as Friday's. Of course, I had to scale things down just a tad--45 pounds instead of 135 pounds on the thrusters (theoretically could've done heavier, but, um, NO), and pull-ups from a dead hang instead of 50-pound weighted pull-ups. Only got 5 rounds.
Posted by: Allison at May 6, 2007 3:35 PM
Allison,
"Call me crazy but I did today's WOD as well as Friday's."
You're crazy (in a CrosFit kind of way). Must be some type of medication they gave you at the Cert.
Posted by: Hari at May 6, 2007 4:27 PM
Did todays workout very light (I know it wasnt meant that way) since it was my first WOD after so long!
32# thrusters
PU w/ red band
15 rounds
Then OL class. It feels so good to be back! Thanks all for the encouragement.
Posted by: sarena at May 6, 2007 4:41 PM
Awesome, Juan! Nice work representing CFNYC! We want to get you ready, and if you have to go, we definitely want to get you back! :-)
Posted by: Court at May 6, 2007 5:12 PM
i did it. as rx'd: 6 rounds, plus 5 thrusters. not really metcon, it was more like "strength-con." those last thrusters were all singles.
Posted by: dammit at May 6, 2007 6:51 PM
I had such a great time with all of you on Saturday!
My hands are a mess from SwingARinging and I have a bruise on my arm from the kettlebell. I showed them off to everyone who would look at the cince de mayo party I went to last night.
Keith- Thank you for having me in your class! The stretching felt great after the 2 classes I took that morning and I had a few good laughs watching Moon. We'll be back for more.
Speaking of moon, thanks for telling me about my pants..
I'm going to take the 7am class tomorrow for a change tomorrow.
If anyone has pictures from the trip please send them my way - AllisonMagara@hotmail.com Thanks
Posted by: Allison? Allie? A2? at May 6, 2007 7:43 PM
Your an animal dammit!! Its amazing you did sundays WOD. What are you taking or doing for recovery?! I'm still sore from Friday. I will do Sundays WOD on Monday morning. I have to work a double shift at the restaurant so hopefully all goes well.
Posted by: Kevin at May 7, 2007 1:08 AM
Your an animal dammit!! Its amazing you did sundays WOD. What are you taking or doing for recovery?! I'm still sore from Friday. I will do Sundays WOD on Monday morning. I have to work a double shift at the restaurant so hopefully all goes well.
Posted by: Kevin at May 7, 2007 1:10 AM
Oops
Posted by: Kevin at May 7, 2007 1:11 AM
not taking anything special. paleo-zoning it, plus flax oil, zinc and vitamin c. i worked saturday night, too, so my legs were dead...but i dunno, this WOD was so nasty, it was like a personal insult. i HAD to do it.
Posted by: dammit at May 7, 2007 4:32 AM
Did todays rest day WOD which was a nice break for my still recovering legs. I wanted to try yesterdays WOD but not on 4 hours of sleep.
3 rounds for time:
10 Turkish Get Ups (5 each arm) with 1 pood
20 Knees to elbows
30 Box Jumps( dont know the height of the boxes) Would love try these with a 24" box... or would I?
Time 11:37
Posted by: Kevin at May 7, 2007 9:58 AM
4 Rounds (Sub 90 lbs, 35 lbs)
Posted by: Hari at May 7, 2007 10:19 PM