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WOD 11.18.10

9-6-3 Reps for time of:
Muscle Ups
Deadlifts, 275/185
Sprint 100 yards (after each round)

If you don't have muscle-ups, spend 15 minutes working this skill and then perform the WOD without them.

Post time and Rx to comments.

Saturday at CrossFit

The Kipping Knee to Elbow Tutorial Again Faster

Miranda Oldroyd Hang Power Cleans up to 150lbs CrossFit
Handstand hold, Squat hold, L-Sit Hold, Pull-up Hold WOD Demo with Lauren Galassi CrossFit

Reader Comments (28)

'All Kneel Before Zod'....

November 18, 2010 | Unregistered CommenterMalcolm
I'll be in Newport, RI, next week...does anyone know anything about cross fit Newport or island cross fit?
November 18, 2010 | Unregistered CommenterDavid Mak
Went to Crossfit St. Louis. Super nice people. Laurie indulged my request to keep up w/20x bsq (140#) while everyone else did jerks.

The WOD was interesting:AMRAP 12'1:00 max reps lunges (with 65# barbell in a bsq rack position)6 ring dips6 pull ups6 burpees

I did jumping ring dips, and used a blue band for pull ups; got 70 lunges in 3 rounds + dips and pul ups.

So, if you're ever in St. Louis, this is a nice option.

November 18, 2010 | Unregistered CommenterJZ
Ty for posting the kipping k2e!
November 18, 2010 | Unregistered CommenterChris A.
I wonder what Robb Wolf thinks of this:

November 18, 2010 | Unregistered CommenterSamir Chopra
v interesting - a couple things i would quibble with (ketosis is not "starvation mode") but hopefully the beginning of a sea change.
November 18, 2010 | Unregistered CommenterMichele
@Michele. Ketosis and starvation mode are very similar. Something that Taubes touches on that is fascinating is that extreme calorie restriction behaves similarly to a high fat diet in the absence of significant carbohydrate. Basically when you are starving or calorie restricting you are consuming your body's fat. In a true starvation situation a person enters ketosis after a few days.

Towards the end of world war II some amazing (and horrifying) studies were done on conscientious objectors to analyze what needed to be done to begin re-feeding the starving populations in Europe. One of the odd outcomes was that even a relatively small quantity of carbohydrate food would keep someone out of ketosis and thus result in more rapid starvation than if they had switched to body fat for fuel.

The paradoxical result was that a person would die of starvation faster on a thin vegetable porridge than on no food at all.

The author touched on this, but all of this is very old. There were controlled trials in the 1930s on epileptics. Hopefully it comes back, but I am not too optimistic.
November 18, 2010 | Unregistered CommenterMalcolm
Samir, thanks, interesting article. I feel for the boy and his parents! I hope that he grows out of it!

I have been hearing more and more keto buzz out there, especially in the crossfit blogosphere, etc. It doesn't surprise me that people might try it for a week or some finite period of time to lose weight, etc.

My little-informed, unscientific impression leaves me thinking that it's a bit excessive as a way of life for a healthy person. Is that crazy?

I try to keep an open mind and try new things, but it's hard to imagine being healthy, and not eating a moderate amount of healthy greens, etc. Am I nuts here? For example, when people say they don't eat tomatoes because the nightshade family didn't exist in xyz period, isn't that missing the point to some degree? Just curious what folks think.
November 18, 2010 | Unregistered CommenterJr
but the article states it in a way that suggests ketosis is unnatural and the result of "trickery."

"The diet, which drastically reduces the amount of carbohydrates he takes in, tricks his body into a starvation state in which it burns fat, and not carbs, for fuel."

I thought ketosis was how we are evolutionarily programmed to function, and that the real trickery is the very modern transition to almost all carbs-as-fuel (and resulting metabolic derangement.)
November 18, 2010 | Unregistered CommenterMichele
@Michele. My personal view is that these are likely all natural states. We wouldn't have the ability to use carbohydrates for fuel if we hadn't spent eons doing just that long before we were mammals much less humans, and likewise for fats and protein (and yes Alcohol also).

I think the trouble comes when our body behaves like it just came across a bee hive all the time and decides to eat all the honey before anyone else comes along.

My guess is that most early humans were going in and out of ketosis frequently. When the only food around was animals our ancestors would have eaten animals, but they wouldn't have turned away a berry bush or a bees nest.
November 18, 2010 | Unregistered CommenterMalcolm
/looks at Five Guys bacon cheeseburger//has seizure///eats it anyway////feels off/////repeats
November 18, 2010 | Unregistered CommenterJoe
6am class! yay insomnia!!

practice doing very assisted MUs

wod (no MUs) @ 165#3:54

then 3x5 elevated DLs at 115 working on the pull from the floor

then 3x10 hip extensions
November 18, 2010 | Unregistered Commenterstephaniep
@Michele - I agree with Malcolm that all are natural states and that varying levels of carbohydrate intake may be healthy. If you look at modern populations of HG there is variation that ranges from an Inuit diet, which is almost entirely animal-based to the Kitavans, who consume 50%-60% carbohydrate mainly in the form of yams and sweet potatoes both with little sign of metabolic derangement.

That, coupled with my own observations based on how I feel and my body composition when I have tried various modifications to my diet, makes me of the opinion that avoiding lectins, particularly gluten, and fructose are of primary importance rather than avoiding carbs altogether. This makes sense evolutionarily speaking because lectin-containing plants are a more recent addition to the human diet than starchy tubers and because the fruits that we eat have been bred to be significantly larger, sweeter (with a higher fructose content) and more plentiful than they would have been even several hundred years ago. As an aside, the Botany of Desire section on the apple is an interesting source of information on how fruits have transformed recently.
November 18, 2010 | Unregistered CommenterDan L
1st ever muscle up!

wod DL/sprint only in 3:04 @275#

but warm up of 3X 21 20# wall ball was the tough part. I fear 20# WBs and 95# thrusters
November 18, 2010 | Unregistered Commentercarlos
Muscle up practice then DL/sprint WOD in 2:10 @185#. Fun!
November 18, 2010 | Unregistered Commenterkatie
A true muscle up seems a long way off.Today's WOD in 7:58 with 255 lb low trap bar and modified muscle ups from the floor. Some great pre-stretching with Shane.
November 18, 2010 | Unregistered CommenterDavid Mak
Warm-up:Just a little bit of LAX on my right TibAnt

BSQ: Heavy Single45x5x2, 95x5, 135x5, 165x3, 185x1, 205x1, 215x1

65% of 215=140


Not as bad as I thought it would be. I stayed conservative on my heavy single and then did 65% instead of 70% to start. I had lots of doubts about my capacity in this. It didn't feel too heavy, the hardest part was a cramp I felt in my right spinal extensors. I noticed that I was considerably favoring my right leg and was trying to trouble shoot it the whole set. We'll see how the rest of the cycle plays out.

Im going to Sam's now for a surprise home cooked meal. I think theres chicken and root vegetables involved.
November 18, 2010 | Unregistered CommenterDavid Osorio
WUDUs 15WB 15x3 @15lbs + rowinghip workMuscle up/ ringdip work

WoD 9/6/3 DLs @ 185lbs. + 3x100m run 2:24 (no MUs)

Pullups 3 Blue band, 7x2 Green BandSitups 40/30/20/101000m row w/Asta to keep her from yakking.

Great fun watching Dan and Fox Rx. Nice work guys!
November 18, 2010 | Unregistered CommenterPeter
My first muscle-up! (Followed by my second). Happy to have done it on the same day as Carlos.

To say I'm psyched would be a severe understatement. (As my reaction at the box today would have shown). Thanks to all the folks for being so supportive. This was a goal of mine for this strength cycle.

Modified WOD with 190 lb high trap-bar: 2:12. Should have gone heavier, and possibly with a low setting instead. Anyway, next time.

November 18, 2010 | Unregistered CommenterSamir Chopra
Warmup:-Partnered with Samir for 3 rounds NFT of: 15 wall ball/row couplet at 14lbs.-mobility work on the legs.

Muscle-up practice!-worked partner assist and it was SUPER hard. This makes me feel like I'm light years away from getting these.

WOD:-1:59 rx'd at 185lbs minus the muscle-ups.-1st and 3rd round of dl's unbroken. The 6 rep round was broken once. Next time all unbroken.

Cooldown:-foam rolling
November 18, 2010 | Unregistered CommenterJess
WOD - 7:45 (maybe 7:47?) Rx'd

Overdid it a little on the first round of muscle-ups and burned myself out a bit. I ended up failing 5 or 6 times I think throughout the WOD. Probably would have had a much better time if I'd paced out the first round. DLs were unbroken, but muscle-ups were frustrating me a little today. I think I've found what I'm going to work on in December.

November 18, 2010 | Unregistered CommenterDan L
Oh and congrats to Samir on his first muscle-up!
November 18, 2010 | Unregistered CommenterDan L
@jr in regards to:"For example, when people say they don't eat tomatoes because the nightshade family didn't exist in xyz period, isn't that missing the point to some degree? Just curious what folks think."

I think you are right-- it misses it. Recently the Paleo Solution podcast had a quote that I can't remember exactly but it went something like "we are not trying to do a historic reenactment, we are using our evolutionary understanding to inform healthy decisions now."

Robb Wolf and Andy Deas LOVED this quote and I think it's a great guiding principle.

Work Out:Reached my original "starting strength" goals of 5 reps at bodyweight bench and 5reps 1.5x bodyweight back squat. Actually passed bench now that I only weigh 165. (Yes, I'm get lighter and stronger simultaneously which is awesome)Work Sets:LBBS: 247.5x5x3 It was a grind. Almost failed on very last rep.Bench Press: 167.5x5x3 felt good and have more in me.Chin ups: 3x10, lightest white band. the first 5 are a breeze, but 7-10 are a struggle.

I'm doing chin-ups first in my next workout, unassisted, to see where I'm at. I don't understand how I can do 6 unassisted and can barely do 10 with the band. And how is that with the band I can crank out the first 5 like it's nothing and then completely gas at 7 or 8?

I leave for Florida tomorrow so see y'all in 10 days or so. I'll be checking in here though talking out of my ass about nutrition! :-)

Happy Thanksgiving CFSB Emo pixie beasts!
November 18, 2010 | Unregistered CommenterRob Israel

congrats on the muscle up! that was exciting! i was in the restroom and i almost peed on myself trying to get out to see what was going on.


strength cycle B, week four

rest day

squat work 112.5x3x3

press work 42.5x3x5

cleans - got one set in at 78, then failed. remaining attempts sucked all the ass, so i switched to snatching so as to not be a stain on the entire modality of crossfit. the jury is still out on that one.

my angry, angry traps are not 100% so i couldn't work on my pushup goal. this might be the first time since i started crossfitting in april that i actually declined to aggravate an already-overworked muscle group.

i guess that's progress.

November 18, 2010 | Unregistered CommenterMichele
WOD Rx'd8:32

Muscle Ups proved frustrating, had 5 or 6 fails in there. Deads weren't bad. Sprints gassed me more than I thought they would for MUs in the 6 and 3 rounds. It was fun to do muscle ups in the context of a WOD.


CONGRATS, SAMIR !!! and Carlos and Mike F on getting your first muscle ups. Sorry I didn't get to see the 2 latter fellas do 'em. It was great to see see all our athletes working on muscle ups in some capacity.
November 18, 2010 | Unregistered CommenterFox
also - i believe it was our own Charlotte's question that got answered on Robb's podcast this week:

November 18, 2010 | Unregistered CommenterMichele
Muscle-up practice was fun. Getting my muscle up back is goal number 1 for my overall sanity. It was great to work on the transitions. I have a lot of work to do, but should be fun.

WOD:2:19 as rx'd at 265lbs minus the muscle-ups.all unbroken, i think lightheaded after the sprints.
November 19, 2010 | Unregistered CommenterDhalioua
7:44 Dan
November 19, 2010 | Unregistered CommenterPeter

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