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Saturday
Jan012011

WOD 1.2.11

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


For Max Weight.


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Before.


*We're back on our regular schedule today!*


Coach Fox, Man with the Plan (of Attack)


Coach Fox has graciously volunteered his before pictures and his Plan for the Paleo Challenge to give folks a better idea of what we're looking for. He's got a nice, detailed plan of action that is both realistic and personally challenging.
Those of you who've sent your photos and POAs thus far have done a great job!  Those who haven't don't hold off too long January 5th will be here before you know it. Heeeeeere's Foxy:


Goal: To reduce visible body fat (where are my abs?!) and recover better from WODs (joints have been super achy).

 

Exercise:

Stick with  CFSBK Group programming 4-5x/week, adding in walks or light rows/jogs before eating my first meal of the day, 5x/week. Also get back to doing more self-prep, pre-WOD for T-spine and shoulders.

 

Nutrition:

Throughout the 60 days (zero grains, dairy, legumes)

1st 2 weeks - Very low-carb, ie. no fruit or starchy veg.

1st month - Strict no booze :(...Seltzer with lime, here I come!

After week 2 - cycle back in Paleo carbs 2x/week, the other 5 days low-carb

After month 1 - Wine and/or tequila in moderation (2-4 drinks a week), if I think I can practice moderation.

Suuplements - Fish Oil and Vitamin D

Allowing coffee

 

Rest/Recovery:

Sleep - This is the biggest area for me to improve on. I currently average <5 hrs a night. My goal is to average 7. My head will be on the pillow by 10pm on nights that I have an early client (Su, M, W, Th). Incorporate timed naps (at least 1 rem cycle) when I don't make 7 hrs. No TV or internet 30 minutes prior to bedtime.

Mobility - Every day - 8 Rounds of Sun Salutation plus 10 minutes working with a lax ball/foam roller, or take a yoga class.

Meditation - 5 minutes sitting, 3x/week

__________________________


Tuesday is now Tough Titsday w/ Coach Margie


Ladies, it is time to get your estrogen on! Join Coach Margie for a special four part series on going heavy. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. This is an opportunity to dude out in a women's only environment.

For women who have been out of Foundations several months and attempted heavy singles. Limited to 6 participants.

Tuesdays @ 6pm Jan 18, 25, Feb 1 and Feb 8.

Cost is $100/4 sessions


Register here!
Please email margie@crossfitsouthbrooklyn.com if interested.


__________________________
8 Spices You Should Get to Know Robb Wolf/The Paleo Table
Sprinter Harry Aikenes does 40 Pull-ups in 46 Seconds Youtube.com

Reader Comments (27)

@Fox: Great plan, good luck with it!
January 1, 2011 | Unregistered CommenterDan R
Press:125-130-135(f)-130(f)Push Press:105-115-125-135-145Push Jerk: 130-115-115-95-95

Attacked this poorly. Had nothing left in the tank for the Push Jerks.
January 2, 2011 | Unregistered CommenterVincent S Dugan
My left middle finger got into a knife fight while slicing up some cabbage last night, so I stayed away from going overhead so as not to accidentally flex my finger and burst into tears.

So Margie suggested I back squat, which I did like this:

Warmup45x5, 65x5, 85x5, 95x5, 105x5

Work115x5x3, 95x10

Good practice after FSQ yesterday to continue to work on pushing my knees out.

Acc work: jump rope, lax ball on some tight calves.

And then a delicious paleo breakfast of eggs with a little bacon, mushrooms and onions and some black tea.
January 2, 2011 | Unregistered CommenterRobin
margie loves this workout!

I didnt send in a plan of attack with my pics, so I will do that later on today. Once I sort out exactly what it is.Fox's is inspirational. thanks for posting
January 2, 2011 | Unregistered Commentergabrus
Shane said I look like a movie star!

------------

Press125-135-145-165f-160f

Push Press135-145-155-165-x

Push Jerk135-150-160-165-x

Thought I'd get 165 on press. I did a ME press last week and hit 165 (pr=170) but just didn't have it today.Push press was fine. Pretty happy with how push jerk worked out though. I HATE bringing the bar back to the rack and have a hard time not beating the shit out of my left clavicle. Today I was able to jump and meet the bar at the heavier weights, which is something I can usually only do at <135.

------------

Nice to take Margie's noon class, and have a Sunday off at home :)
January 2, 2011 | Unregistered CommenterFox
Press warm-up: 33 x 5, 43 x 5, 53 x 5Press: 65, 70, 72.5, 75 (fail), 75 (fail)Push Press: 67.5, 70, 72.5, 75 (x2), 75Push Jerk: 70, 72.5 (x3), 72.5, 74.5 (x3)
January 2, 2011 | Unregistered CommenterSarah
Dear Fabuloso Coaches:Any chance lotsa lower back pain following yesterday's WOD is related to ongoing hip flexor injury suckiness? Tips on how to fix (in addition to icing, which is well underway)?Danke!
January 2, 2011 | Unregistered CommenterMelon HURTS (shocker)
Press - 125, 135, 145, 155 (2.5lb PR), 165 (F)Push Press - 135, 145, 155, 165, 175(2)Push Jerk - 145, 155, 165(4), 165(3)

Didn't have much left by the push jerks. Very happy to get an unexpected Press PR though and almost equal my Push Press PR after all those reps.
January 2, 2011 | Unregistered CommenterDan L
DROM warm up, 3 sets of 10 push ups and air squats. 500m row.

Power Cleans: first time finding my heavy single.All weights in Kilos.

--------

Warmed up with some light hang cleans and triples of 40 and 50

Singles: 60-65-70f-f-f-f-f

-------

I totally had 70 on the 5 attempt but didn't get low enough by about an inch. So I guess that means I didn't have it. Regardless, I'll get 70 next time, this was totally in my head and I wasn't aggressive enough and kept bailing. I wussed out and I admit it.

***

Side note: that totally inspiration video of the O-lifter coming back from breaking both wrists scared the sh!t out of me. I'm a musician, just the thought of breaking 1 wrist is frightening. I didn't know that you could do that. I finally told Jeremy what was going on in my head and he enlightened me to the fact the dude was using straps. Lesson learned: never use straps for cleans, but I have to get that image of him falling backwards with the bar out of my head!

***

65kg (143#) is a new PR for me and I definitely got some good technique correction thanks to Jeremy, so it was good to take the clean to another level.

New additional goal: BW (~75kg or 165#) Power Clean by end of Strength cycle. I know I can do 154, so this is doable, right?
January 2, 2011 | Unregistered CommenterRob Is
Press: 102, definitely had some strength left to go a little heavierPP x 3: 110PJ x 5: 110

Great working with JMD today. Fox, thanks for publishing your plan; it's definitely helping me shape mine.
January 2, 2011 | Unregistered CommenterMatt U.
Warmup-3 rounds of: 30sec jumping jacks, 8 dislocates, 5 pushups-PVC review of press, push press, push jerk

WOD:Press x 1: (45x5, 55x5, 65x5) 75, 80, 85(PR), 90(PR!), 95fPP x 3: 85, 95, 105, 110, 115x2PJ x 5: 95x5, 105x4-Super stoked to get a 7lb PR on my press!!!-Rest betweeen PP's was kinda rushed because I wanted to leave some time for PJ's. With a little more rest between my last set, I can definitely hit 115x3.-Very gassed by the time PJ's came around and kinda glad I could only squeeze in 2 sets before I had to bounce.

Fun, but challenging wod! I was really surprised by how much this took out of me.
January 2, 2011 | Unregistered CommenterJess
My headache continued through the night, was finally killed by some ibuprofen, and didn't come back until this afternoon. Other than the drinking heavily, Robin and I have been paleo for a few days before new years so I'm tempted to blame it on that and some body chemistry changes. Or something. In the mean time, I'm drinking water.

January 2, 2011 | Unregistered CommenterWill
PressWarmup: 45x5 95x5 115x3Work: 135 140 145f 140 --

Push PresWork: 135 145 150 155 160

Push JerkWork 145 155x3+f 155x4+f 135 135

Numbers might be a little off, as I managed not to transfer from the white board to something more permanent.

Press was 5 pounds short of a PR. Not really surprising, as I wasn't feeling very PR-y today.

Push Press and Push Jerk were both PRs. I seem to hit those lifts in metcons rather than for 1s/3s/5s.

Took pictures last night, signed up and paid for the challenge today. Still need to submit the photos and plan.
January 2, 2011 | Unregistered CommenterJoe
Fun times lifting with Fox and Luca -- especially getting to see Luca's scar. It's ridiculously badass and if he goes with the zipper tattoo it'll be killer!

Press:Warmup: 45x5, 75x5, 95x3Work: 125, 135, 140, 145, 145, 150*

Push Press:145x3, 155x3, 165x3, 170x3, 180x3**

Push Jerk:135x5, 165x5, 175x4***

Was running into the 12pm class and decided that eating the eggs and bacon I cooked earlier was a priority.

If you haven't had oven cooked bacon, you're missing out. It's so easy: just set the oven to 400F, and leave it in a pan for 20-25 minutes depending on desired crispness. Comes out perfect every time and requires no attention while it's cooking!

Am going to think of my paleo goals, but sense they'll look very different this time around...

Notes:Haven't attempted a 1RM press in a long time and used old data to calculated a theoretical 1RM at 149. Really surprised I hit 150!

*Ugly, and left arm stopped with my hand at my forehead while my right arm continued overhead. Good news was I locked the lift out.

**All the Push Presses felt solid, might have been able to do 185. Next time.

***Didn't commit to the 5th rep and lost it. Should have taken an extra breath and split my feat a little more. Also, am jumping backwards a little on every jerk. It's gotta be the shoes.
January 2, 2011 | Unregistered CommenterDan R
Melon,Please email me with a more detailed description of what you feel in your back and the specifics of your last workout.

Warm-up3 Rounds NFTRow 25010 GHD Sit-Ups10 Push-ups:05 Front lever work x2

Started to do "el oso" but dinged my bionic clavicle real bad at 115 and couldn't front rack the bar anymore :(

So I went to 95 and did a few sets of6 Snatch Grip Deadlifts3 Mid Hang Power Snatches1 Overhead Squat

Didn't really count how many sets I did.. basically just played with those three movements for about 15 minutes
January 2, 2011 | Unregistered CommenterDavid Osorio
this workout is an oldie but goodie! it took a lot more out of me than i anticipated.

press: 65, 75, 80(F), 80(F), 77(F)ppress: 80, 90, 100, 110(F), 105pjerk: 100, 110(x4), 110(F)

the press was a bit frustrating and then was pretty gassed by the time we got to the jerks.
January 2, 2011 | Unregistered Commenterstephaniep
i was moping about my strict press numbers all day til i went back into my notes and realized i failed today at my existing PR - not at a bunch less, like i thought.

ah, perspective.

press: 60, 62, 65(f), 65(f) 63

push press: went too conservative. 59, 60, 61, 65, 68

push jerk: 60, 63, 65, 70, 75x3 (failed fourth attempt of five)

thanks Paloma and Sam for the moral support - Paloma your improvement was sweet!
January 2, 2011 | Unregistered CommenterMichele
Checked out the new CrossFit 718 - Dan McCarthy is a buddy of mine show wanted to show some love for their grand opening.

W.O.D.5 RFT6 Thrusters - 65 pounds - (PR)10 Pull-Ups - I did jumping PUs12 Burpees20 Abmat Sit-ups

22:57

The thrusters killed me. Last time I did 55 pounds, hoping next time I do them I'll be strong enough for this weight. I really struggled. But happy with my performance overall.
January 2, 2011 | Unregistered CommenterPaul Baumeister
Here's to trying to actually post on the blog more.

This workout was really tiring. Good news is, am not crippled into having t-rex arms post-workout like expect, sort of joked about.

Press: 45, 55, 60, 65 (PR!), 70 (F!)Push-Press: 60, 65, 70, 75 (F), 72Push-Jerk: 65 (3), 60, 62, 45... I was so beat by the time I got to this point that my form was wonky enough to not be able to aggressively attack the drop. Better luck next time, right?

I will, however, take my 3# press PR victory. FINALLY.

Special thanks go out to Steph P and Matt U for cleaning my bailed bar back onto the rack. Ha.
January 2, 2011 | Unregistered Commenterasta
well-my wife and i started the paleo challenge tonight. so far i've eaten a handful of cashews. i feel really nervous because i love sugar and cheese and bread so much and they are really my go-to's when some client tells me some devastating shit. i played awesome basketball today which i think came from beginning to sniff the primal scent. i really feel like i am about to jump into a fucking icy river and if i can stand it, the bracing will heal some deep wounds in my body. tonight we're going to make some meatballs and shit that my wife found on the internet. i guess i can't help but blog about my feelings on this because i'm so scared.baz
January 2, 2011 | Unregistered Commenterpaleobaz
Pressx1105 115 125f 120 122.5f

Push pressx3115 120 125 130 135

Push jerkx5125 135f 130 132.5 135f (both fails were on 4th rep and so close. Darn!)

I've been pretty strict paleo since Aug and feeling pretty lean and strong for me. I am interested in the paleo challenge but I doubt would see much change. Thoughts?
January 2, 2011 | Unregistered CommenterCarlos
@BAZ, our door is always open for comforting paleo hugs. Hugs are low-carb and high protein.

@Carlos I was not kidding this morning about you using the paleo challenge time to go for a real 70s Schwarzenegger physique. This crowd could use a few oiled down chests.
January 2, 2011 | Unregistered CommenterRobin
This workout was HARD. Totally fatigued before the jerks and ended up scaling way down. Good working with Vincent.

Press:(45x5, 65x3, 80x1, 90x1) 95, 100, 105F, 105F, 102.5F(kind of bummed as my PR is 107 but I'll take it)PP: 95, 100, 105, 110, 115 these felt goodPJ: 105x3, 85x5x2, 95x5, 100x5.

Then, mobility work as part of my paleo challenge.

Had my first egg-free breakfast this morning, it was not bad at all.

@Fox: If you are OK with the teeny amount of alcohol, add some fancy bitters to your seltzer, too!
January 2, 2011 | Unregistered CommenterCharlotte
I'm thinking about ordering wrist straps because I'm sick of them hurting all the time. They are fine for back squat or press, but anything where they have to bend, like front squat, overhead squat, snatch, etc, they just kill. I feel like its a limiting factor to those lifts. Anyone have thoughts or recommendations?
January 2, 2011 | Unregistered CommenterSarah
@Baz:

I was totally sugar-addicted the first time through, and I'm not going to kid you-- it was hard...

Between the bread, pasta, oatmeal, sugar, etc., etc., there was a lot to deal with...for about 2 weeks.

After that, Paleo is easy and delicious- You can do it!

Because of the fat! Embrace the fat Baz. Embrace the fat.

Tonight's menu:Cold app: Fois Gras on apple slices (yes, a bit high in fructose, but let's not go crazy here)Warm app: Snow crab legs with clarified (pastured) butter.

-- note that both of these were super easy and delicious (and fatty)

Main: Fox's coconut curry with Kale, Collards with sautéed (in coconut oil) Black Cod on top.

-- side note: I have never started with meat and gone to fish. What was cool about this meal was the richness never stopped. In the past if I start with a super fatty app, I found it hard to follow it up, but going to the crab with butter (thanks to the butter) and then the coconut milk really worked great.

Desert: none needed. When you eat that much protein and fat you are satisfied for a long, long time. This is not a icy lake, but a warm, loving embrace from an old friend. Embrace the fat.

Zone translation:5 block meal with 1/4 carb and 10x fat (i'm totally guessing because weighing and measuring is like 5 fries).
January 2, 2011 | Unregistered CommenterRob Is
Fox either looks like an extra from Eastern Promises or Tom Hardy as Charles Bronson England's most famous/dangerous prisonerhttp://i.dailymail.co.uk/i/pix/2009/01/13/article-1114490-030B7A15000005DC-287_468x508.jpg (WFS)

Good luck to all fellow paleo challengers. Can't wait to be back in the gym on Wednesday
January 2, 2011 | Unregistered CommenterShane
Bwahahaha Shane, I'll be looking over my shoulder when the showers at CFSBK finally get finished!

Resuming strength cycle on my own:

BSQ: 235x5x3Press 125x4x1...erg...115x5x2Canned the deadlifts as my hamstring was feeling balky.

Talked with Jeremy after, I think I might have jumped back in a bit too fast after 2 weeks off...I wanted to do one month of strength and then jump in for one month(and longer) of the Paleo challenge. Buddies wedding at the end of Feb. and wanted to have sweated all the milk out by then.

Guess thats not happening. Time to dial down the weight and take my time. So it goes.
January 2, 2011 | Unregistered CommenterNoah

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