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WOD 5.24.08

3 rounds for time of:
50 reps of your "Goat"
Run 620 meters

In this WOD, you're going to pick what you're worst at (your "goat") and do it.. for 150 reps.

Snatch Technique

Handstand Push-Ups

CrossFit San Fransisco's Blog

Reader Comments (14)

my first wod to get back in shapeit was a small start,but the road back.5 pull ups5 dips10 push ups10 meth ball cleans620 m run 3 roundsdid this together with David'swod, so we ran together.
May 24, 2008 | Unregistered Commenterjacinto
Breakfast:4 Eggs (always over-easy) with Swiss Chard. Magic Green Drink, Fish Oil.

WOD75lb. Thrusters620m Run3RFT: 31:18
May 24, 2008 | Unregistered CommenterDavid Osorio
50x 25lb Cleans620m Run3 rounds: 31:50

Dreading future runs far less now thanks to David's tips.
May 24, 2008 | Unregistered CommenterBethany
65# Clean & Jerk620m Run3 rounds (30 reps, 25 reps, 25 reps): 27:??

The C&J is my absolute nemesis. Nothing takes it out of me more.

Thanks for the encouragement on the final run David, I was starting to drag ass!

David, tell me more about this magic green drink, I'm intrigued. I'm guessing it's not a big glass of absinthe.

If anyone is looking for great callus care my wife got a Diamancel file and now I'm constantly stealing it from her. Nothing takes down the hand calluses nicer.

It's on Amazon, but apparently you can sometimes find them cheaper elsewhere: http://tinyurl.com/5cudee
May 24, 2008 | Unregistered CommenterMax
Max,It's not absinthe, however that Would be a "magical" way to start my day. Combine that with some of Jacinto's "Meth Ball Cleans" and you're in business.

Bethany,By not rotating your torso and arms so much while running, more of your energy is directed at propelling you forward. Remember to "hold your pencils" and go "cheek to cheek". Also, take advantage of the forward lean, especially while running down the hill.

Working out with Jacinto today was the highlight of my week.
May 24, 2008 | Unregistered CommenterDavid Osorio
3 Rounds of50 Thrusters 75#Run 620m25:17

Afternoom Squats5 singles @ 310#
May 24, 2008 | Unregistered Commenterjeremy
Hey everyone...doc gave me the okay to get back to working out without restrictions!!! I'm heading out to Puerto Rico tonight for a bit over a week...I'll be in San Juan for a couple of days so I'm going to try to meet up with the CF affiliate while I'm there. See you all when I get back...

May 24, 2008 | Unregistered CommenterMichele
3 rnds50 wall balls, 10#run 620m22:40

Would have done pushups if murph weren't in the forecast for Monday. And should have used 14# ball, if we'd had it (but I won't complain too much).

Zak - carbs. First off, you don't actually need carbs in your life. You need protein and you need fat and you need vitamins/minerals. But your body does not need to derive its energy from carbs. The classic example is the Inuits, who exist primarily on raw meat and have very little "diseases of civilization" ie diabetes, heart disease, hyperinsulinemia, etc.

As Jeremy said, carbs elevate insulin levels, which is not so good for a whole host of reasons that I'm not going to get into right now.

Grains in particular are inflammatory. We weren't really meant to digest them, and they do all kinds of funky stuff to the gut. There are ways to deal with that, such as sprouting them, which basically breaks them down a bit for you so that your body doesn't have to and the nutrients become more bioavailable (same is true for nuts, actually. Which, ideally, should be raw, soaked and sprouted before being eaten).

Moral of the the story - eat meat, veggies and good fat (olive oil, coconut oil, avocado, flax etc), a little fruit and indulge in the occasional grain load cause, well, shit still tastes good even if it isn't good for you.

Protein Power Lifeplan is really the best read on this topic.
May 24, 2008 | Unregistered CommenterMargie
Also - Jacinto, welcome back to the ass kicking! I am so glad you are able to start back in. So fantastic.
May 24, 2008 | Unregistered CommenterMargie
Margie --- you gotta let poor Zak have *some* carbs! How is he going to balance his Zone diet blocks? :-p

See you all fine people for Monday Murph! (can we do this every Monday?)
May 24, 2008 | Unregistered CommenterAllan E
Sorry missed CFSBK yesterday. But did WOD from home. Got a new ironman watch for my birthday so got to try it out right away on this one:

3 rnds800 m run50 pullups

5.08 r4.36 pu (~1/3 jumping pu)5.44 r5.40 pu (~1/2 jumping pu)6.18 r5.33 pu (~3/4 jumping pu)

3RFT: 32.59
May 25, 2008 | Unregistered CommenterJim
Damn, why is it when I do cleans I always end up with a giant nasty bruise on only my right shoulder? Sounds like I need to do 150 more and work on catching the bar correctly.
May 25, 2008 | Unregistered CommenterBethany
breakfast - 4 egg whites, 2 whole grain waffles, 2 slices of american cheese, 1 tbsp peanut butter

yesterday's wod: 38 min3 sets of:800m run50 pull-ups...hope I have something left for today's foundations class!
May 25, 2008 | Unregistered Commenterpatrick
Bethany, I get that same bruise. It's developed into a really lovely one this morning.
May 25, 2008 | Unregistered CommenterMax

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