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Wednesday
Sep152010

Bar Dips

3 Attempts at max reps
Rest 3 Minutes between attempts
(E3/4)

There
is a 10 strict push-up "buy-in" to do the dips.  Athletes who cannot
perform 10 unbroken push-ups from their toes will perform 3 attempts at
max push-ups at an appropriate scale.

Post reps and Rx to comments.
compare to 9.9.10

"Dissected Fran"
9 Rounds for time of:
5 Thrusters 95/65
5 Pull Ups

Post time and Rx to comments.

Big Dave
Big Dave P Snatches 232lbs

Congratulations to Brian Z "BAZ" on his recent wedding!  Our condolences to all the single ladies out there..

Happy Birthday Tag G and Becca B!

Our own Matt U has raised an incredible amount of funds (see left) for Fight Gone Bad 5.  In fact, if Matt were fund raising all alone he would be in second place for affiliates world wide.  Sports Grants has sweetened the FGB pot and offered an amazing prize package for the team captain of the Affiliate who raises the most money between September 14th and October 1st.  If CFSBK gets the prize, Matty U is going on a pretty sweet vacation.. Details here

_______________________
Nutrition: Risky Additions to a Low Carb Diet NY Times
USAW Movement Standards CrossFit

Reader Comments (25)

Missed a couple of stretching days, regrettably. What are the muscles on the sides of your hips? feels like a bunch of muscles tie together in a tight little knot of fury directly on the outside of the hip socket.
September 16, 2010 | Unregistered CommenterJim
dips: 2 unassisted then 12, 14, 9 w/ blue band

"dissected fran" (65# thrusters and yellow pull-ups) = 9:17

September 16, 2010 | Unregistered Commenterkatie
Looking at that Times article it is a bit deceptive.

First the diets of the participants were not assigned them but imputed by looking at food frequency questionnaires. So there is very little homogeneity in the foods the groups are eating.

If that is not bad enough the bit that shows that the low carb low vegitable version is worse than a standard diet is listed as having a p value of 0.13 which would normally be cause for rejecting the hypothesis. Especially given that the sample sizes are actually pretty large this seems like sloppy reporting to make this claim without saying that what the study found was no difference in total mortality.

Then the low carb high vegie diet was found to have significantly lower total cause mortality p = 0.001 than a high carbohydrate diet.

The times reporting is really deceptive. And the abstract is crap science. I have very little respect for people who count a p value of 0.13 as significant. At most it could suggest further research.

I want to read the actual study to be able to make any further comments (looking at you Samir for a hookup on the pdf).

Here is a link to the abstract. http://www.annals.org/content/153/5/289.abstract
September 16, 2010 | Unregistered CommenterMalcolm
@Malcolm: Just mailed it.
September 16, 2010 | Unregistered CommenterSamir Chopra
Dissected Fran, eh? Interesting...

I've been really enjoying the programming lately. Not that I've been able to do any of it for the past month, since I've been following Jeremy's Wacky Fun Time Strength Cycle. (Side note: The strength cycle is highly recommending if you enjoy things like picking up heavy sh!t and PR'ing every time you're in the gym)

Last night:

Back SquatWarmup: 45x5 95x5 135x5Work: 185x5x3 (PR)Need to add in one more warmup set. Wasn't quite ready to go.

PressWarmup: 45x5 75x5 95x5Work: 105x5x3

Chinups (3xF)10 10 10 (PR)Next week: weighted chinups!

----

Mobility challenge is going well. Even on days I've had to improvise or adjust things, I've managed to stretch something.

----

No diet soda challenge is going well. One foul earlier in the week, and right back on the horse. Have found seltzer a good option for when I need bubbles.

----

Gluten free also going well. I cheated and had a breaded rolled chicken breast for lunch today, but I believe that was the first deviation. Of course, that supposedly will be with me for 7-10 days now.

---

That is all. Time to drink the rest of my milk.
September 16, 2010 | Unregistered CommenterJoe
Squatting - it's good for you:

http://www.slate.com/id/2264657/
September 16, 2010 | Unregistered CommenterSamir Chopra
After reading the article underlying the piece in the Times I am going to call it junk science. I was going to write a long winded and boring reply to it but got confused and bored in my own draft. Anyone who wants to know why it is junk flag me down and we can chat about it.

@Joe. No wonder I haven't seen you in a while. We are on opposite schedules due to being on Jeremy's two different strength programs.
September 16, 2010 | Unregistered CommenterMalcolm
useful Venn diagram of paleo/primal/atkins, with strategic 'guru' placement (Harris, Cordain, Wolf, Sisson):

http://www.huntgatherlove.com/content/paleo-vs-primal-vs-atkins
September 16, 2010 | Unregistered CommenterMichele
Dammit Malcom. If you keep getting stronger, how am I ever going to reach my goal of being half as strong as you?

You're married now. Let yourself go.

/holds out plate of bon bons.
September 16, 2010 | Unregistered CommenterJoe
Mmmmmm...bon bons...
September 16, 2010 | Unregistered CommenterFox
Yo Matt U - did I mention that I am looking for funds for my new company? LOL

Nice work Boxter boy!

BTS
September 16, 2010 | Unregistered CommenterBrian S
Deadlift (didnt want to ef my back again)225x5275x3x3225x5Press155x5x3Dips7, 10, 7

Awesome Storm.Off to practice.
September 16, 2010 | Unregistered Commentergabrus
got slammed with a fever type deal today. chills, joint pain, massive headache and no energy. i slept from about 10am-4pm then slept some more. interesting Slate article about squatting to defecate.
September 16, 2010 | Unregistered CommenterDavid Osorio
!2, 7, 6 white band dips

Dissected Fran 3 minutes kinder than her intact sister. 70lbs, STILL used both the green and white bands to hoist my petard over the bar.10:49

Scary green sky.
September 16, 2010 | Unregistered CommenterPeter
BarDipDay

17,10,7 (disappointed as this was a fall-off from last week, so I'll blame this on being ill the last couple of days with a cold/fever)

Then scaled down Slice-n-Dice-Fran. Subbed 65 lb thrusters and 3 strict chin-ups. Finished in 6:10. Wasn't sure of what to do as I didn't want to screw up my recovery from illness. Glad I took it easy in the end.

Amazing storm. Gawd I love Momma Nature. She puts on the best shows in the world

@David: That practice is also supposed to explain the lower incidence of hip diseases in Asia/Africa.
September 16, 2010 | Unregistered CommenterSamir Chopra
also probably one of the primary factors for developing the elusive "third world squat"

http://www.t-nation.com/readArticle.do;jsessionid=931E7C67CC4D68CDD14935F00ADDDD39.hydra?id=1856085

(t-nation has lots of orange, half naked people all over it. heads up)
September 16, 2010 | Unregistered CommenterDavid Osorio
First bar dip exposure #10 16/15/12

ShatteredFran Rxed 6:24. Not quite the same kick in the head as OG Fran, but still not fun. Had a few sets of pullups where I actually butterflied them well and it made things much faster. Made up that time gain with the sets where I got all hinked up and did quasi-butterly-kippy-flailing ones.

Anyone else love the partner stretching? I did.
September 16, 2010 | Unregistered CommenterNoah
Dips +10# 19, 11?, 9?

wod 75# 7:59
September 16, 2010 | Unregistered CommenterCarlos
12 on your second set of dips, C-los
September 16, 2010 | Unregistered CommenterDavid Osorio
dips + 15lbs: 10, 10, 6

dissected fran: somewhere between 9:25-9:35 with 85 lbs. heavier and significantly slower than my previous fran times.
September 16, 2010 | Unregistered CommenterJMD
David - Go back to sleep and stop trolling the blog.

Did both squat and bench today, as tomorrow I'm off to the Warrior Dash! Free beer and a turkey leg at the end of a race, and a cabin with a hot tub (and pineapple infused tequila a la Haskins) in the Catskills. I am looking forward to the weekend.

Squat230x5260x3290x1290x1

My rep-out set was for shit, so I tried it again after 5 minutes of rest but only got 1 rep that was pretty painful. Left knee felt pretty unstable (acl strain from the cuts on the 100 yd shuttles?). This was a long ago problem, and one I hope to not see again next week.

Bench170x5195x3215x6

I used Jeremy's tip to get my feet uncomfortably back on all but the rep-out set and it felt better than last week. Still feels a bit wierd. Will continue to mess with this set up.

Helloooo, back off week.
September 16, 2010 | Unregistered CommenterFox
Inspired by the article Samir posted, I hereby suggest Nature's Platform as the next equipment purchase for the gym :D

http://www.naturesplatform.com/
September 16, 2010 | Unregistered CommenterYoon
Mobility WOD challenge update:



Some kind of beautiful pressure point bliss from this one. Highly recommended, and who cares if someone thinks you are humping a lacrosse ball:

http://mobilitywod.blogspot.com/2010/09/episode-26-hips-and-hari-kari-psoas-and.html
September 16, 2010 | Unregistered CommenterMichele
Dips:-10, 8, 7-Not as good as last week and I definitely didn't push as hard. I blame the 6am class.

Deconstructed Fran:8:12 rx'd at 65lbs.-All rounds of thrusters were unbroken, but got slow during the middle rounds. And since I can't string together pullups for the life of me, each round was 2-2-1. boo.

September 17, 2010 | Unregistered CommenterJess
bar dips12/12/12

fractured fran65#, 8:30

ack
September 20, 2010 | Unregistered CommenterSameer Parekh

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