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WOD 10.10.11

3 Rounds for Time of:
Row 400
21 Kettlebell Swings 2p/20k
15 Burpees

Post time and Rx to comments.

Mike M. rows a hole in the space/time continuum

8AM Group Classes Start this Week! 

Because 9-5 jobs are so 20th century we've added THREE 8am group classes!  8am group classes will meet Mondays, Wednesdays and Thursdays starting today October 10th.  We hope you'll join us!

Tough Titsday Intermediate Cycle

Ladies, it is time to go heavy. Join Margie for a special four part series on pushing big weight. 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. Classes will involve low volume and heavy bars, as well as an introduction to some assistance lifts and equipment. 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 4 participants, please email margie@crossfitsouthbrooklyn.com if interested. 

Sundays from 9-10:30am
10/16; 10/23; 10/30; 11/6
Register Here!


Is She Right and We are All Wrong? CrossFit One World
A Little Deception Helps Push Athletes to the Limit
NY Times

Reader Comments (26)

18:03 with 1pd KB.

David made me do the burpees strict, which I've never done in a WOD before. Thank you David for pushing me to do that, even though I flipped you the bird and earnestly cherished a wish, especially between burpees 14 and 15 of the last round when you called "no rep" on me twice, to drop you from a twelfth-story window. I didn't know I had it in me, but you did. So thanks, and I hereby take back all the curses I was yelling at you!

October 10, 2011 | Unregistered CommenterStella

Also: Joe O is a BEAST.

October 10, 2011 | Unregistered CommenterStella

Stella, so funny.

Charlotte was amazing on the erg this morning, she made it look like cutting butter. Humbling.

I finished in 14-something. This WOD really creamed me today. It was tough coming on the heals of lots of riding and tennis and cleans and pullups this weekend. My arms are trashed.

I had a hard time with KB swings for the first time ever in a workout, my grip was shot and I had trouble stabilizing my midline (?? why ??). Also, KB swings would be so much easier if I could get my hands around the dang handle better. Why do I have such small dainty hands?

First time I opted to do squat thrusts instead of burpees. They were still my limiting factor. But I am getting better at jumping out of the plank, which is awesome. One thing at a time, Billy. :)

Felt like I was first off the erg in the first two rounds and last off the burpees. I could/should have rowed a bit faster.

Finally, I need to start eating before working out.

October 10, 2011 | Unregistered CommenterBilly Keefe

OH and yay, Shane! I missed you. So nice to have a class with you again.

October 10, 2011 | Unregistered CommenterBilly Keefe

Extremely awesome to be in the gym for the second time in 3 days (and also the second time in a month). Very nice welcome from David and everyone. Great working out with Billy--yes, your jumps back from plank stayed clean all the way through, nice work.

I was dumb and went too hard on the erg in the first round, paid for it later. Did the first KBs unbroken, the 2nd and 3rd sets in 2 parts. Thanks to Billy and JMD for pushing me through those last burpees.

As Rx'd, 13:50.

So great to see everyone.

October 10, 2011 | Unregistered CommenterCharlotte

That NY Times article was really interesting, but I thought this was well established already. Good that they are "proving" it though.

One aspect that I found particularly interesting is that the notion that the brain is controlling the release of more energy without our conscious input and it's actually outside of our "will." It's not until some unconscious approval happens that the brain will allow your body to go to the next level.

In other words we can't will ourselves to go faster, but if the situation calls for it (in a competition, not a theoretical "I should go faster") the brain will allow for higher performance. Also, I would think that extra jolt must tap into our fight vs. flight survival instinct and the brain emotionally connects winning with not being killed or acquiring food. That has it's own interesting tangent that I'll set aside for now.

October 10, 2011 | Registered CommenterRob Is

My time was 11:47 but later realized I did 14 burpees instead of 15 so I added 10sec to my time.
11:57 Rx
It was nice meeting the Noon crew and visitors.

Hi All,
I have a carbohydrate conundrum and i'm looking for some educated/experienced advice on the topic. I keep hearing VERY disparate opinions on whether To Carb or Not To Carb with endurance training. The latest issue of Runners World has an article about Carb loading and how much is truly necessary. ( http://m.runnersworld.com/article/0,7120,s6-242-301--14076-0,00.html?cm_mmc=NL-Nutrition-_-703814-_-10062011-_-Fill%20'Er%20Up ) They suggest eating 2,400 calories of carbs a day for a 150lb person. That sounds like a ton of carbs!! Thoughts??

October 10, 2011 | Unregistered CommenterJulia

@Julia: I read the same RW article you're talking about and was gobsmacked! It says eat 85-90% of calories from carbs for carbo-loading!

I have run five marathons now. The first two, I did with the traditional high-carb runner's diet. The third, I had heard about Paleo and was starting to eat more in that direction. For #4 and #5, my diet has been much more protein- and fat-heavy, probably about 50% of calories from fat.

I am never going back to the old way. I no longer have digestion issues during long runs, and I find that there's no more "wall," probably because my body has learned to burn fat better.

I'm convinced that my diet was a large part of why I was able to run my fastest marathon in 2010, despite temperatures in the high 80s and people around me dropping like flies. I also took nearly 20 minutes off my time between marathons #2 and #3, despite running a hillier course in #3 -- partly because I lost weight, and partly because I didn't have to go to the bathroom in the middle of the race -- both effects I attribute directly to my changed diet.

October 10, 2011 | Unregistered CommenterStella

@Julia- I agree with Stella; with the right training, doing the paleo/low-carb thing is the far superior approach, with the understanding that during any endurance event, you do need to take in some carbs ("fat burns in a carbohydrate flame"), but you can get these from paleo-friendly sources. The amount of carbohydrate you need will vary based on the duration and intensity of your training, but the sources and timing of consumption can still be fruits and veggies, and immediately following exercise (respectively).

I highly recommend The Paleo Diet For Athletes by Friel and Cordain. I think it provides a good perspective for endurance athletes in terms of how to balance carb needs with training. I would also highly recommend ignoring all of the nutrition articles in Runner's World and other similar magazines. They flip flop every issue (sometimes even within issues), as they are often written by guest contributors, and seldom seem to be based on scientific evidence. If you really want to get into it, I would recommend more reading from Sports and Nutrition journals. Here is one that might be especially relevant for you, this may have been posted on the blog a while back, I can't remember: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2564387/?tool=pubmed
Basic take home point: research suggests that women may rely less on glycogen stores than men, and are better are burning fat as an energy source, indicating that a displacing protein and fat as a large percentage of overall energy intake in favor of an overloaded carb diet may not be beneficial for both strength and endurance female athletes.

October 10, 2011 | Unregistered CommenterJJ

Quick point of follow up on that: there is an inverse relationship between intensity of exercise and utilization of fat as a fuel source. So, as HR/intensity increases, the ability to oxidize fat decreases, so the body shifts towards burning carbs, of which you have a finite amount. So, how much carbohydrate you need and when you need it depends on the intensity of your training (since some athletes complete endurance events at higher intensities). To better train your body to utilize fat as a fuel source, I might recommend front loading your training season with a lot of low and slow training sessions.

October 10, 2011 | Unregistered CommenterJJ

45 Cheers for Stella's Burpees!

October 10, 2011 | Registered CommenterDavid Osorio

Some great and strong folks in the 5pm class today! A pleasure working with Christine and watching Jackie, Melissa and Sameer kill this WOD.

13:13 with 1.5 pood. Stayed away from the 2 pood as my elbow is still healing.

October 10, 2011 | Unregistered CommenterDavid Mak

delightful 6am this morning. nice to see the coaches up and chipper on what, for many, is a day off. 13:00 with 1.5 pood. this was challenging, but I probably should have rested less. first round of swings was unbroken, probably should have gotten at least the second round as well. also, burpees can suck it.

October 10, 2011 | Unregistered Commenteryosh

This WOD was surprisingly hard; my quads felt very queasy.

12:34 @20Kg bell. Many thanks to Margie for talking me through this.

@DMak: Samir, not Sameer! :) I'm the Cyclop, remember?

October 10, 2011 | Unregistered CommenterSamir Chopra

16:40 with 20kg

October 10, 2011 | Unregistered CommenterSameer

STELLA! Awesome on the burpees, congrats, and thanks for the great first hand report on paleo for runners. Billy, I agree eating before WODs is a good idea, but be careful about when that happens. I was really glad to have finished this WOD without decorating the gym with paleo chunks. I was suprised at how hard it was, and think I also made the mistake of going too hard on the first row only to pay for it later. All ugly burpees aside, I finished (which on round 2 was not something I could take for granted) at 14:58. Thanks Ellie for hanging in there for me!!

October 10, 2011 | Unregistered CommenterNoor Alam

Billy, we talked about pre-workout nutrition in Titsday class yesterday -- Margie advised us that pre-workout eating is good when you're lifting, and maybe not so much when you're metconning, for reasons which Noor has already elaborated on :)

And another nutrition related follow-up -- I do make use of the very non-Paleo gel packets during an endurance workout or race. Basically, on any run of more than 10 miles, I break out a gel every 5 miles or so. I definitely feel an energy boost a minute or two after I take the gel.

October 10, 2011 | Unregistered CommenterStella

When I looked at the blog this morning and thought, "that's ALL we're doing today?", I should have known I'd be punished harshly. 15:53 with 16kg; thanks DH3 for pushing me through the end to beat 16 and everyone else for seeing me through.

October 10, 2011 | Unregistered CommenterJJ

strength cycle, week 5.1

squat: 200x5x3
this is a 10 pound jump from friday, where i remarked that the weight felt a little light. so jeremy bumped me up 10 pounds. 200 is definitely a lot different from 190. it felt heavy for sure. i didn't have to grind through it, but it was heavy. but i did it! 200 was originally my year-end goal before i decided to do a strength cycle, so i'm pretty excited about it.

press: 80x5x3
heavy but doable. i'll probably never have anything to say about this, until i break my nose on it or something.

deadlift: 215x5
this is a 20 pound jump from last week. excited to have two lifts at or above 200! i love deadlifts, and these went pretty well. i have to learn to pause just a little bit at the top of the lift to make sure i'm really executing it fully.

October 10, 2011 | Registered CommenterNick Angiolillo

NP, jj way to knock out those burpees.

Quads are still very tired and sore from last weeks comp wod.

I will hit active recovery tomorrow.

I tried todays wod and made it through a round before my legs just shut down, rather than beat them up I decided to take a DNF.

Im happy with my decision to dnf physically but mentally I just want to go.

Maybe tomorrow

October 10, 2011 | Unregistered Commenterdh3

Made it into the gym today to make up a bunch of lifts I missed after being smoked by the Airsquat/Row WOD that was dropping CFSBKers like Contagion.

5,3,1 Progression 3rd week, finished Squat at 240x8 and Bench at 205x9.

Both felt really good, with lots of room to grow. I'm happy that I reset this cycle humbly enough that I might just get a nice long linear progression out of it. Chomping at the bit for the next cycle to start.

Hats off to the 5pmers, tough WOD and everybody ATTACKED it.

October 10, 2011 | Unregistered CommenterNoah

Mea Culpa, Samir, I did know that and have no excuse... At least I didn’t call you Shane for the first month of knowing you (as I did to Jeremy).

October 10, 2011 | Unregistered CommenterDavid Mak

Thx Stella +JJ for the wise words. It's so easy to get caught up in experts telling you what's right and what's not. You really have to make decisions based on results and experience. I'm going to try less carbs and more paleo-esque foods this Friday before Saturday's 20. Eliminating digestion issues and never meeting the wall, both sound like great goals! ;)

October 10, 2011 | Unregistered CommenterJulia

14:56 as RX.........burpees killed me as usual.....

October 11, 2011 | Unregistered Commentermarc "the Goose" mess

Well this sucked for me. I had to DNF as I looked at the KB on the 3rd round and started getting really dizzy. As PR kept encouraging me to pick up the bell, I just stood in a daze. I'm happy that I was smart about it, but it's still frustrating. I had been moving pretty well prior to that as well. I think I was just dehydrated, and it took me a good while to not be nauseous after. Goal: be better hydrated.

October 11, 2011 | Registered CommenterJoel Wertheimer

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