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Wednesday
Oct062010

WOD 10.7.10

Single Arm Barbell Snatch
Single Arm Barbell Clean and Jerk

Spend about 12 minutes on each movement trying to find a heavy single.

 Post loads to comments.

12 Minutes NFR's of:
6 Tire Flips
6 Keg Cleans or Spider Lifts
12 Burpees, CF Games Standards 


Theresa
Teresa's :38 handstand

Happy Belated Birthday, Noah A!

Congratulations to Kharin B on her first Double Under!

Check out these new top leaderboard scores!
255lb Overhead Squat by Kevin R
101 unbroken Push-ups by Jeremy F
8:42 "Helen" by Chris A

Welcome, October AM Foundations!

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Reader Comments (11)

Last night's Strength Cycle (Day 20)

Back SquatWarmup: 45x5 95x5 135x5 195x5Work: 230x5x3

Bench PressWarmup: 45x5 95x5 135x5 155x1Work: 180x4+F 155x5x2This failure wasn't unexpected, but I think I might have been able to get it if I wasn't sick.

Chinups 10#8, 7, 5
October 7, 2010 | Unregistered CommenterJoe
Stupid Q... what is the CF Games burpee standard?
October 7, 2010 | Unregistered CommenterSarah
Sarah - Release hands from floor at the bottom of the push up in the burpee
October 7, 2010 | Unregistered CommenterFox
Where is everyone sore right now? I'm feeling the last few days in my abdomen and triceps primarily
October 7, 2010 | Unregistered CommenterDavid Osorio
much-needed rest day.playing with foxtrot tonight;keep the legs guessing.







October 7, 2010 | Unregistered CommenterMichele
I've been feeling really sore in my upper back and lat area, abs not so much..

Oh, I don't know what is up with my calfs but I'm not having the pain that i use to have =-D

When it does get sore, its never longer then a day or two. When before it would be around for more then a week.
October 7, 2010 | Unregistered CommenterJosh M
Hurt my back and it kept me from lifting for the last week. Figured since I wasn't doing much it didn't make sense to eat a whole heck of a lot of calories. So, my weight gain push is OVER. Been easing into Paleo-ish for the last 5 days and will be dialing it in as of Monday. In the end I went from 162 to 193 (7 lbs shy of my goal) in about 5 months. I did a 1/2 gallon of milk on workout days and a quart on most non lifting days. I also ate EVERYTHING in site, and was basically full all of the time, sometimes unpleasantly. Certainly a good portion of that 30+ lbs is muscle gain, but wouldn't you know it, a good bit of it is fat. My hope is to lean out some and hover around 175.



Hopefully at this number I'll:- Not lose strength from where I'm at now.- Have visible abs, a 4 pack would be nice again- Gain back my conditioning, especially in anything that lasts more than a few minutes- Not be out of breath at the top of our 3rd floor walk up- Basically, look and feel athletic again





My plan to shed the excess Foxyness is this...

Nutrition - 90/10 percent Paleo with a Mexican bias. I was at my leanest (157) when I Zoned (blasphemer!) so while I won't measure and weigh I will eyeball and keep portions in mind. I'm not going to lose booze but will make my drinks tequila based. I'll hit up some tacos or other corn dish 1-2 meals per week, prefferably post WOD. After a month I'll decide whether or not to add a quart of milk back in post workout. I will also almost certainly consume some yummy grain based beer on football Sundays, but who knows, maybe I'll do the gluten-free stuff.



Exercise - Continue to focus on lifting heavy 3-4 days per week, and add conditioning work on 3-5 days. My conditioning work was almost nil these last months. I also want to work on speed and Oly lifts which I've neglected. You know what? That sounds an awful lot like CrossFit! I will be back to following our group class format as of tonight! Really looking forward to that.





Interesting sidebar - Both Jess and David had the same look (relief?) on their faces when I told them I was done gaining weight. What's up with that?!
October 7, 2010 | Unregistered CommenterFox
Both my shoulders are very sore. Working on a computer is a little painful. OK, I'm done.
October 7, 2010 | Unregistered CommenterSamir Chopra
7am. One arm lifts were cool.

hams, lower back, lats, and delts all moderately sore.

right calf feels 99%. Gonna give it a few more days then attempt a much missed park loop.
October 7, 2010 | Unregistered Commentercarlos
I am sore in that taking my jacket off and putting my seatbelt on is difficult.
October 7, 2010 | Unregistered CommenterCarrie
fun times tonight!

Warmup:-droms-crazy one-legged stuff. super hard, although I tried to pretend I was practicing being a ninja.

3 rounds of 1min stations of:-Burpees, CF games style-Tire Flips-Keg CleanThis is the first time I've actually flipped a tire. Fun stuff! Keg cleans are also fun, but especially challenging when trying to do it with my non-dominant side.

One-armed Snatch & Clean play:Snatch: 55x2 and 60x1-ishClean: 55, 60x1-ish, 65-I love this stuff, although it's quite challenging. Should have warmed up with lighter weights, but lots of fun lifting with Laurel...who I somehow keep missing lately.

After class did 5x 1000m rows:4:19.9, 4:17.3, 4:13.0, 4:14.4, 4:11.4-Was supposed to do a 5 mile speed run today, but opted not to because of a wonky ankle. Coach Fox gave me this option instead, and it was pretty hard to do this alone. Completely different from running!
October 7, 2010 | Unregistered CommenterJess

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