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Post loads to comments.

Assistance work:
+ Max Ring Dips, rest 3:00 (3 Rounds)
+ Work on your Performance Focus
+ Shoulder mobility work.

John gets down.

How many hours did you sleep last night?

Reader Comments (35)

Not enough. About 5.5 hours.After my privates this morning i fell asleep on the stretch mats for about 45 minutes.

Breakfast:4 Slices of Turkey bacon, 1 Gala Apple, Sprouted Almonds, Alpha Lipoic Acid, Fish Oil, H30(it's new)

June 25, 2008 | Unregistered CommenterDavid South Brooklyn
Last night I got my usual 7 hours.

Breakfast: .25 cup steel-cut oatmeal, lick of coconut butter and ~1.5oz ham. Pu-erh tea.

June 25, 2008 | Unregistered CommenterBethany
6 hours, which is 2x what I got the night before. Someone broke the sprinkler head in their room and the fire department evacuated the building for 2 hours. At 2:30 in the morning.
June 25, 2008 | Unregistered Commenterjeremy
last night = 8.5!

which is about my total hours of sleep for friday - monday
June 25, 2008 | Unregistered Commenterstephanie
4 1/2 hours of interupted rest (not even sleep). Instead of doing today's WOD, I'm working on my deadlift form. With both the deadlift and squat, I've been rounding my back a little when I get to the bottom of the movement.
June 25, 2008 | Unregistered Commenterpatrick

That pelvic tilt is a result of tight hamstrings pulling your ischial tuberosity and thus your pelvis out of alignment. Your hamstrings are a Lot stronger than your lower back muscles and no matter how hard you try and set your back, you will always get that rounding unless you start an aggressive stretching routine.

If you come to class tonight i can show you some stretches to help you get deep in that hole.
June 25, 2008 | Unregistered CommenterDavid South Brooklyn
i got 6.5 hours roughly. i am a light sleeper. wind can wake me up. it's not fun at all! the night before i dont think i ever slept, or maybe i dreamt that i was just barely awake. the only nights i can sleep like a rock is if we do some crazy wod, otherwise i just cant get deep sleep.
June 25, 2008 | Unregistered Commenterjohn c
i found this blog after looking around for ways to tape my hands so they dont get so torn up kipping. pretty simple, and it has some good feedback on this guys method...

June 25, 2008 | Unregistered Commenterjohn c
I got about 6 or 7 hours total, though not uninterrupted.

Bfast - boiled egg eaten in Union Square's police station while filling out STOLEN WALLET report.

I was pickpocketed!!!!
June 25, 2008 | Unregistered CommenterMargie
perhaps 7 or 8... i try to get that in a night but i slip alot and end up getting 5 or 6.
June 25, 2008 | Unregistered Commenterzak
Sorry to hear that Margie, hope nothing irreplaceable was lost.

5 hrs last night, 4-5 on avg. Working nights has jacked me up.

Can't make it tonight(got called in) so I subbed 14 hspu's for the presses, 8 with abmat underhead, 6 without, only one negative.Subbed push ups for the ring dips - 35, 21, 17worked my pistols on my patio ledge - 5x3 per legAll hip flexibility work and shoulder dislocations 3x10

June 25, 2008 | Unregistered CommenterCharmel
Bummer, Margie!

I thought i lost my wallet today but i just left it in the main street ephemera.

Charmel,Great work!!!
June 25, 2008 | Unregistered CommenterDavid

Power Clean8x3@135

50 Burpees for time - 2:40

Had one of those light going off in my head moments during the cleans where I realized that the faster I got my elbows around, the less the bar crashed on to my chest. I have probably been told that 100 times in as many ways, but it didn't really click until just then.

Unless this project hits a screeching halt tomorrow, I should be seeing you all in class on Saturday.
June 25, 2008 | Unregistered CommenterJeremy
Press5x3 at 68 (90% 1RM)not too hard.

Ring dips solo/assisted1/32/11/2

First time with 2 in a row.
June 25, 2008 | Unregistered CommenterMargie
AMRun - 1 mile warm-up- 3 mins hard/3 easy- 2:30/2:30- 2 mins/2- 1:30/1:30- 1 min/1- :30/:30- 1 mile cool down


June 25, 2008 | Unregistered CommenterJohn B.
Got a good 8 hours last night. Shooting for the same tonight.
June 25, 2008 | Unregistered CommenterKent
Press: 115, 130, 135F, 135F, 125F, 115 x 4, 133FLots of failures

Dips: 8,7,6
June 25, 2008 | Unregistered CommenterErik K.
press 95,105,135,145,155,165(f),160,165(f)

ring dips 7,7,6
June 25, 2008 | Unregistered Commentersteve
Focus work:Pushups on Parallettes: 1, 1, 2, 1, 1, 1Handstands: a few

WOD:Press: 45, 50, 55, 60, 62(fail), 60, 61(pr)

June 25, 2008 | Unregistered CommenterBethany
I read an artile on strong lifts recently on glute activation. While doing some overhead squats to warm up today, I realized that I definitely was not using my glutes the way I'm supposed to when squatting. Once I started squeezing those properly, I was flying out of the hole.

Now I'm exited to do some squat work with this new knowledge.

Workout (skills night):

some version of the CFWU60 second hand stand against wall30 seconds total free hand stand (many attempts)60 seconds total frog position (step 1 in the planche progression)60 seconds total tuck front lever (step 1 in the lever progression)double unders work until my arches hurt
June 25, 2008 | Unregistered CommenterAdam
Is anyone else using http://Logsitall.com to keep up with their stats? I created an account and entered a few workouts from my notebook yesterday. I found it pretty tedious from a usability standpoint, but long-term it might be useful for progress tracking if I can get past those issues and use it regularly.
June 26, 2008 | Unregistered CommenterBethany
goooood morning! i miss you all terribly! margie - so sorry to hear about your wallet :(

yesterday:5K run - aprox 27 minutes (had some watch issues)

dinner:amazing sesame chicken salad w/ soba noodles & ving. dressing

this am:rowing warm up - 5x2 min intervals (20,22,20,24,20spm)i don't trust the calorie output (its not a C2)

press 1-1-1-1-165707580(PR)80(F)

was happy to get 80 up and over my head - even just once!

breakfast:hmmmm...lets see what i can go find
June 26, 2008 | Unregistered Commenterstephanie
Press:95, 115, 125, 135, 145, 155, 165 (f), 160 (f)

Thanks Zak!

The jumps at the end were WAY too big and I should have been more conservative on my last two pushes. I know 160 is there.

Ring Dips 6, 6, 4

Afterward strict pull-ups 3 x 63 x 10 K2ESome more ring dips for fun

Dinner:4 oz Steak2 Cups Sauteed Chard (No stems)-Thanks David!10 olivesH2O

Breakfast2 eggs1 link turkey sausage (3 oz)2 cups Steamed Chard1 cups Chard stems steamed (Thanks Margie!)1/4 lg. AvocadoH20

June 26, 2008 | Unregistered CommenterShane
I'm off to California for vaca week, so I won't see you all until next sunday. ---steve
June 26, 2008 | Unregistered CommenterSteve

95, 105, 115(f), 110(f), 105, 106.5, 106.5

Ring Dips:4,5,4

Slept 6 hours


2 hard boiled eggs, lots of water

not a very exciting breakfast.

thanks paul and steve for being supportive team mates. we need a calculator!
June 26, 2008 | Unregistered Commenterjohn c

75, 85, 95, 105(f), 105(f), 100, 105(pr)

Ring Dips:6,6,4

just woke up and havn't had breakfast yet but i plan on consuming alot of eggs and pork products.

thanks for the technique help and motivation on the press and ring dips shane!
June 26, 2008 | Unregistered CommenterZak
Breakfast - 8am

2 tacos with extra meat and extra cheese from Del Taco.

Greg had 3.

Workout with Lauren in 20.

I never thought I'd say this but here it goes -

I love the Zone. This shit works.
Allison - how long are you in AZ for?

How's the Zone working for you? In terms of performance increase, fat loss, energy...

Are you on 10 or 11 blocks?
June 26, 2008 | Unregistered CommenterMargie
Breakfast:~6oz Ground Beef, with about 3 cups of sauteed Chard, chlorophyll H20, alpha lipoic acid, fish oilSleep:11 Hours!

About to make some great new equipment purchases
June 26, 2008 | Unregistered CommenterDavid South Brooklyn
Del Taco!?!?! Breakfast?!?!
June 26, 2008 | Unregistered Commenterjohn c
got strength?

ninja warrior champion

June 26, 2008 | Unregistered CommenterZak
Finally back in the gym after life exploded. I wish I could do weekday classes, they sound like so much fun.

Press:100, 105, 110, 115F, 112F, 110F, 105

Had never really done max effort presses before, I think I need to start slower there.

Ring Dips:11, 7, 4

Sleep: 7.5 hours

See you all Saturday!
June 26, 2008 | Unregistered CommenterMax
Presses95, 115, 125, 135, 140, 140, 145(F)

Been stuck at 140 for awhile now. At least during the 145 attempt there was a moderate chance I could've gotten it up.

50 Burpees for time: 3:30
June 26, 2008 | Unregistered CommenterKent
Margie: AT LEAST until the Games.

I'm on 10 blocks.

I try to do a workout before breakfast and like to break my blocks up into 5 2 block meals.

I'm dropping fat like crazy. Glassman said he can't believe how fast I'm responding to the diet and how my body is changing.

I'm recovering faster. I'm able to do 3 workouts a day with energy to spare.

I feel lighter and faster but I'm putting up bigger numbers than I ever have. Good combination.

I'm not having crazy hunger pains or intense cravings anymore. I didn't think they would ever stop. I still feel hungry throughout the day but it's only a little and I've comfortable with the feeling.

I didn't think I would ever be successful with the diet. I also thought I was going to prove Greg wrong and that I was the exception to the rule. I Was Wrong. The Zone is working.

I can't wait to see where it takes me.


workout with Lauren in their garage.DEADLIFT THERAPY

I'm going back to the basics and concentrating like I never have before on technique. Keeping my back set.

Played with sets of 5 around 165? The weight is nothing but going slowly and staying in control of it is exhausting!

Greg and Lauren gave me great tips and fixed me up. Lots more work to do though.
adam - i'm bill patton - the logsitall guy - i've been working hard to make the system easier - but the sheer diversity of the crossfit workouts make it hard to have a 'single click' entry system.

I did set up a ranking of the day - so it is now easy to get the ranking/stats for the main crossfit workout of the day:www.logsitall.com/about_crossfitranking.asp

if you ever have ideas/suggestions/complaints - please don't hesitate to get in touch wkpatton@aol.com

June 27, 2008 | Unregistered Commenterbill patton

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