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Wednesday
May142008

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

There 6 mats left downstairs. Anyone who wants to come a little early to help bring them up would be appreciated greatly.

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Zak Posts Some Numbers

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Post Work-Out. How did our flag get all the way up there??

Roy & HG Commentary: Syndney Olympics 2000 Weightlifting

Reader Comments (65)

Warm-up:15 Squats, 15 Sit-ups, 15 Push-ups 1 minute jump rope (x2)

"30 Muscle-Ups for Time"7:25 as rx'd

Deadlift High Pull 84%156x6x6 1 min. Rest

Cool down:15 OH sit-ups 20lb Dumbbells1 Minute Plank(x2) Then ->30 No momentum Knee to Elbows(9:56) Timed it but didn't haul ass.

Time to go buy some veggies and dead animal parts at the COOP..
May 14, 2008 | Unregistered CommenterDavid South Brooklyn
oh, that hurts. The day I have to miss is max deadlift.

I'm definitely make this one up over the weekend.

Jeremy... There's 515 lbs just waiting for you.
May 14, 2008 | Unregistered CommenterErik K.
I swear that when I saw this WOD posted on the mainsite I could hear Prince's "The Most Beautiful Girl in the World" playing in the background. But maybe I'm just crazy.
May 14, 2008 | Unregistered CommenterJeremy
Erik, you were the first person i thought of when i saw this posted on the main-site. Don't worry, there will be plenty of heavy shit to lift in the future.

Jeremy, yes, you are.

I'm still hanging out at the gym one hour after my WOD because i prefer sitting on the computer at CFSBK instead of my own apartment. interesting.

Remember that the GERMANS are going to Blitzkrieg us this week!
May 14, 2008 | Unregistered CommenterDavid South Brooklyn
I will be at Lost Battalion Hall tonight. $100 for the year. No WOD for me.
May 14, 2008 | Unregistered CommenterAJ
dude. I was thinking about LBH today and how I wanna go but am not in the mood to plunk down $100, even if it is for the year.

Also - I love australians.andare those dudes dwarfs? or did their muscles displace their verticality?
May 14, 2008 | Unregistered CommenterMargie
What did everyone have for breakfast today?

~6oz Ground Bison cooked with ~2C chopped up chard + olive oilIce water with about 1 tbs of liquid chlorophyll mixed in.Swig of fish oil.



AJ,Tell Yoon, John, James and coach i said hello! Have fun!!



May 14, 2008 | Unregistered CommenterDavid South Brooklyn
Breakfast1/2 Cup of plain yogurt2 Tsp Unsweetened Jelly1 cup Green Beans1/2 Cup Grapes2 oz Sausage3 strips turkey bacon6 Walnuts6 Cashews

Fish Oil, Vitamin E, Vitamin Cand a glass or two of water.

Easy to remember because I eat that (with slight variations) every morning.
May 14, 2008 | Unregistered CommenterJeremy
Were you inspired by the b'fast log on PM? I love Yoon's posts. And John's.

probiotic

2 boiled eggs, 1 boiled egg white.tspn fish oil.1/2 a multi-green kombucha

lick of hemp butter.
May 14, 2008 | Unregistered CommenterMargie
Were you inpsired by the b'fast log on PM?

I love Yoon and John's posts.

probiotic

2 boiled eggs, 1 boiled egg white. Tspn fish oil. 1/2 multi-green kombucha

lick of hemp butter.
May 14, 2008 | Unregistered CommenterMargie
i'm pleading the 5th
May 14, 2008 | Unregistered Commenterstephanie
Yes, XM was talking to me about the breakfast posts on the PM board a few days ago and i thought it might be nice to do our own little version.

The documentary that the Deutsche are doing will be a minimum of 20 minutes. They're going to stop by on Saturday and/or Sunday and shoot Monday night.



May 14, 2008 | Unregistered CommenterDavid South Brooklyn
Same thing I have most every morning...Microwavable oatmeal with a cup of applesauce mixed in (typically I'll also add a 1/2 cut of blueberry's, but I was out this morning).Chocolate whey shake with skim milk.2 omega-3 vitamins1 multi-vitamin
May 14, 2008 | Unregistered CommenterErik K.
Is verticality a word?
May 14, 2008 | Unregistered CommenterJohn B.
John - you think I make up everything, don't you?

Tell the Germans to shoot on the weekend toooooo!!!!!
May 14, 2008 | Unregistered CommenterMargie
My best friend just sent me this link about his cousin...

http://www.gazette.com/sports/burgener_36270___article.html/colorado_weightlifting.html
May 14, 2008 | Unregistered CommenterMargie
2 Hard Boiled Eggs1 Handful of PistachiosTea (on the train)Coffee at my desk
May 14, 2008 | Unregistered Commenterxuan mai
235,265,285,305,310,315,320
May 14, 2008 | Unregistered CommenterSAl
I have not yet dialed into the Zone. I am taking this one step at a time. First, I am attending at least one CF class per week, supplemented with Olympic Lifting and Wing Tzun, in addition to whatever I do in my normal workouts at my gym.

After I settle in, I will dial into the Zone. I also have the challenge of being a non-strict vegetarian. I eat very little meat, fish and milk. I do eat eggs though.

LBH was an experience. Coach Joe has a very dry sense of humor and is definitely not as patient as David. He did grow on me by the time I left.
May 14, 2008 | Unregistered CommenterAJ
Breakfast was what I have 3-5 times a week (and always before Saturday class!):

A shake consisting of:

1 cup 2% milk1 scoop vanilla whey proteinhandful frozen strawberries1 tbs flax oil1 small handful rolled oats

The alternate breakfast is my lazy late for work 2 eggs with ham on a roll and an iced coffee.
May 14, 2008 | Unregistered CommenterMax
I don't know if the ZONE is helping my performance. This is the first time ever that I didn't hit a PR doing heavy lifting.

DEADLIFTS:

225, 230, 235, 240, ,245 UGLY,

250 FAIL!

I'm going to the CrossFit Kids Cert this weekend. Poor Margie.. we may have a little kiddie program when I come back :)
AM Squat Workout235x8, 235x8, 235x8255x5275x2,275x2290x1

Deadlift415455495515FAIL515FAIL

Definitely felt the effects of squatting on the first attempt, didn't have enough drive off the ground. The second one died before it started.

May 14, 2008 | Unregistered CommenterJeremy
50 burpees for time: 4:12

warmup-85x5,105x5,140x3,155x2

175,185,190(f),187,190,195,197(f)

No PR in me today. but Jacinto gave me some good strategies to get stronger.

Allison, I don't think the zone is magic like that. I mean, shit, if we all just had to stop eating bread to suddenly pick up an extra hundred pounds, well... it'll come over time.

Have fun with the little creatures this weekend. I'm glad I'm on this side of the continent. ; )
May 14, 2008 | Unregistered CommenterMargie
Deadlift:135136138140145150160 PR165 FAIL

10 Doubleunders & 10 Knees to Elbows x 4 for time: 9:25 and covered in lashes - DUs while tired are a whole other ballgame than DUs at beginning of class :P

Breakfast:~1/2 cup slow-cook irish oatmeal w/ 1 tbsp raw organic coconut butter, ~1 cup of a delicious frittata w/ bacon, onion, zucchini, tomato, olive oil, butter, egg whites, cheese
May 14, 2008 | Unregistered CommenterBethany
wasn't sure of my single DL max..

did 95x5, 95x5, 115x3

125,140,150,160,170,180,190

felt motivated to keep going and...

200, 205(ugly)(definite PR!)

10 double unders10 knees to elbowsx46:28

will have a breakfast that i can write home about tomorrow :)
May 14, 2008 | Unregistered Commenterstephanie
BREAKFAST!

2 eggs, 1 egg white - scrambledw/ 1 tbsp shredded cheddar1 pearbig handful of grapesbig tsp of peanut butterglass of watercoffee w/ milk

May 15, 2008 | Unregistered Commenterstephanie
Nice Steph!

Breakfast:probioticabout 3 oz kielbasa4 or 5 strawberriesfew sips of wild root kombucha tspn fish oil.water

lick of hemp butter.

May 15, 2008 | Unregistered CommenterMargie
Question for everyone. Does anyone have issues from combining food with different enzymatic reactions?e.g. Dairy and fruit. Most people don't, but some people have mild to extreme gastrointestinal distress if they combine different foodstuffs.
May 15, 2008 | Unregistered CommenterAJ
Breakfast:Nothing

Not eating until noon, got smart and started earlier this time.
May 15, 2008 | Unregistered CommenterJeremy
2 Hardboiled eggs.Some tuna and egg salad. (As in, tuna with a couple of hard boiled eggs mixed in)

I see everything as a vehicle for mayo.

AJ - I don't generally have negative reactions to food combinations so much as I have negative reactions to specific foods. Dairy is terrible for me and will leave me sick for hours. And, rice and bread will lead me down the path of eating everything in sight.
May 15, 2008 | Unregistered Commenterxuan mai
AJ-There are a lot of schools of thought on food combining and varying levels of strictness. If you look at it from the perspective of digestive compatibility (non-zone), then typically fruit is meant to be eaten only in combination with other fruits. Acid fruits can go with sub-acids. Melons should always be eaten completely alone.

Stephanie - a big thank you for posting about that beer - we just got 10 cases donated for an event for work!
May 15, 2008 | Unregistered CommenterMargie
AJ - There is a book out there called "The Body Ecology Diet" which goes into food combining. I have not read it but have read some recommendations for it on the PM board.
May 15, 2008 | Unregistered Commenterxuan mai
Hm, no problem with dairy and fruit here - cottage cheese with berries is a staple in my diet.
May 15, 2008 | Unregistered CommenterBethany
my max was 235 on the DL. What does PR mean?
May 15, 2008 | Unregistered CommenterZak
also... i tend to skip breakfast or just have a banana or some dried fruit.... but a coffee is always in the mix. so far today though i had a cup of coffee and a bagel with cream cheese.
May 15, 2008 | Unregistered CommenterZak
PR = personal record

mmmmm cream cheese!!! XM - everything is a vehicle for CC for me!

Margie - you did? that's amazing!! i actually haven't tried it yet, so you have to let me know how it is. i want to get some dontated to me!!
May 15, 2008 | Unregistered Commenterstephanie
mmmmmm........ free beer........
May 15, 2008 | Unregistered CommenterZak
What are the PM boards?
May 15, 2008 | Unregistered CommenterBethany
5 egg whitespepers and onionsbroiled fish with tomatos.an old man's meal.
May 15, 2008 | Unregistered Commenterjacinto
I know - isn't free beer about the best thing on earth?

Actually, free bacon would be better.

Zak - no breakfast?! How will you break 235? Protein, my friend! and yours.
May 15, 2008 | Unregistered CommenterMargie
Bethany -

PMwww.performancemenu.com

Important site. All should know it. Check out the Forum.
May 15, 2008 | Unregistered CommenterMargie
Jacinto - that's not an old man meal.

That's a jacked meal. That's why we call you Jacked-Cinto!
May 15, 2008 | Unregistered Commenterxuan mai
Breakfast:2 Eggs, 3-4oz Ground Bison, Whole Raw Broccoli (stem and all)Ice water with liquis chlorophyll mixed in, fish oil.

It counts as breakfast at 1pm if you woke up at 12:45..

Steph- MUCH better!Bethany- Youre new 2ND favorite websiteJacinto- breakfasts like that are what make you Jacked-cinto. Don't give away all your secrets!Jeremy- I don't get it.. why is that smarter?Zak- EAT BREAKFAST EVERYDAY (unless you're IFing) and make sure theres some for of dead animal in there. for you... about 5 ounces of it



May 15, 2008 | Unregistered CommenterDavid South Brooklyn
David - steam your broccoli, damnit! You're not getting nearly the amount of nutritive value from it in its raw state, it's hard to digest, and, and, and, there's this thread i'm looking for on PM that talks about poor adrenal function (i think) and raw cruciferous veggies.
May 15, 2008 | Unregistered CommenterMargie
ok.... what time frame does breakfast fall into? first hour of getting up? and when you say 5oz of dead animal does that include eggs?
May 15, 2008 | Unregistered Commenterzak
Maybe not smarter, but easier to break the fast at noon when everyone else in my office is eating, rather than watch everyone eat for 2 hrs.
May 15, 2008 | Unregistered Commenterjeremy
Margie- I like it Raw, just ask Allison.

Zak- yeah, I'd say within an hour or so. Unborn Fetuses count as dead animals. 5 eggs for you. Make sure they're organic and free roaming

Jeremy- Oh. yeah.
May 15, 2008 | Unregistered CommenterDavid South Brooklyn
David,

first comment - TMIsecond comment - GROSS

i think that raw broccoli is making you crazy.
May 15, 2008 | Unregistered Commenterstephanie
holy crap thats a lot of egg... should i do that much protine for lunch and dinner too?
May 15, 2008 | Unregistered Commenterzak
Steph- I was speaking Strictly about my preferred method of cruciferous vegetable preparation. Allison could vouch for me as shes seen me eat plenty of raw vegetables. Get YOUR mind out of the Gutter!

Zak- YES. 5 ounces of chicken or beef is less intimidating.
May 15, 2008 | Unregistered CommenterDavid South Brooklyn

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