CrossFit South Brooklyn

Established 2007

Thruster

Posted on

1-1-1-1-1-1-1

Post Loads to Comments.

Accessory work
3 Rounds of:
30 Sit-ups
15 Knee To Elbows

IMG_0838
Bethany and Colette

CrossFit Virtuosity classes start tomorrow
Who is in for the November Paleo Challenge?? What are you guidelines?

Comments

  1. Yesterday’s food:decafsalad with sunchoke, bell pepper, celery w vinegar/mustard dressingpork chopabout 2 to 3 small handfuls of mixed nutsapplecouple bites of sauteed broccoli, sweet potatoslice of roast beefboiled egg

    2 oysters with bacon and spinachstriped bass with roasted cauliflower and cauliflower puree ( I suspect there was some dairy in there)couple bites of short ribs1.5 glasses of red wine

    Small amounts of wine and vinegar are legal for me.

  3. feel better, david! you were missed today!

    little frustrated with my arm soreness, so I respectfully discontinued the thrusters and just worked on FSQ. I was happy with my numbers, though, since I looked in my book and my last 5-5-5-5-5 with these maxed at 52, and I stayed conservative today because of the arm.

    42-47-52-52-57.

    The accessory work was good, my K2E’s are still pathetic.

    Paleo challenge: I’m not in for the strict challenge, but I am in for continuing to do a version of what Margie described– educating myself about nutrition and changing my eating habits while listening to how I respond to the changes. I’ve been happy with the strides I’ve made, and who knows, maybe after more months at CF, I’ll be all about kicking it up some serious notches.

    I also find that it helps me to build in exceptions– in my experience, some of the foods that aren’t the greatest for me (according to Paleo, let’s say) are ones I grew up eating. For me, those are sometimes okay because I don’t just eat them out of long-standing habit– they’re comfort areas because of a whole mix of cultural connections to it, or family, or memory, or whatever. So yeah, I exercise self-restraint & cut out certain things like ice cream because I feel like crap when I eat them, but for my own mental health moments I build in exception days when I can go ahead and have a ravioli dinner.

    just for kicks, today so far:2 egg omelette with celeriac, peppers, onions, and a sliver of goat cheese.slices of grapefruit.small glass black iced coffee.applesalad w/ avocado, beets, peas & a dressing of apple cider vinegar & flax seed oil.dinner: remains to be seen. probably tilapia.

  4. Thrusters:185, 205, 215F, 215, 220, 225F

    Tied my PR at 220, still can’t get that 225.

    Accessory work and then worked on shoveling my post-wod carbs down my throat as prescribed.

  7. Still being careful with my back so I benched instead:

    50# x 5 (2 25# db)60#x5x3 (2 30# db)failed with pair of 40# dbs

    then barbell bench75x580x585x590x595x4 (failed 5th rep)felt good about the benching considering last time i did 5s i failed on the 3rd rep @ 90. Thanks for the help Fish.

    accessory work

    Hill – keep asking questions. I think those of us who just finished Robb’s seminar are excited to share what we learned and put it into practice. Awesome work on the FSQ!

  8. Hi Margie– yes, I was just thinking I’d love to hear what the nutrition seminar took away from it! (Besides the 4 shot espresso dessert recipe…!) Am excited to hear…

  10. glad to be back at CFSBK in a while.

    5x5x5x5x5

    95 95 95 75 75

    wrists started hurting so dropped weight.

    would like to know more about the paleo challenge.

  12. Day two of the challengeand seriously, this is not working for me at allI was completely useless in class todayI’m hungry and angry all the timeeven typing this is pissing me offI’m crashing in a big wayI knew it was going to be hard, but I didn’t expect this strong of a reaction so soonthat said, I’m going to keep with the damn thingI know the first couple weeks are suppose to be toughso I’ll chalk it up to that, hopefully in a week I’ll be doing better

    as for the thrusters, whateverI didn’t really any do any, just complained about pains and being hungryit was pointlessalthough my double unders were looking good

    Yesterday…Breakfast: Organic apple sauce (just water and apples), sliced turkeyLunch: Chicken, broccoli, walnutsDinner: Grass fed rib-eye steak (far too small, but fucking awesome) and the few vegetables that came with it

    Today, thus far…Breakfast: Apple sauce w/ blueberry’s, walnutsBrunch: Steak and eggs with salad (I’m allowing for a little vinegar) and spinach (tasted like it was cooked with some butter, but that didn’t stop me from getting it in my belly as soon as humanly possible). I also had a cup o’ tea. Later snacked on some walnutsDinner will probably be ground beef, raw broccoli (maybe with a bit of almond butter) and some strawberry’s

    and for me, apart from vinegar and some accidental unpaleo type stuff (like the possible butter with todays broccoli), I’m planning on keeping it strict.

  13. Oops, didn’t mean to drop the f-bomb in describing my steak last night, although it was like I described and to use any other word would fail to convey the full magnitude of it’s awesomeness.

    That said, anything I do wrong right now I’m blaming on paleo, so it wasn’t my fault that I let it slip. It was Paleo’s fault. I think any judge would understand.

    I’m getting some turkey.

  14. Erik – hang in there. It will take a week for you to not feel like shit. And expect your performance to drop as well. That is NORMAL. Things will change. Just make sure you eat enough.I recommend you cook broccoli. Your body cannot access the nutrients so well from raw broccoli and it, along with other cruciferous veggies (cauliflower, cabbage) have estrogenic affects on the thyroid which are mitigated by cooking.

    Food today:leftover pork chop and tuna (about 2oz); 3 or 4 celery stalks; bit of raw coconut/date bar; maybe 2 tspns of hemp butter (I’m giving it up. sigh); 1/4 of a kombucha

    roasted chicken (about 4 or 5 oz); 2 very small pears and one very small apples; couple handfuls of grapes; couple of olives; handful of nuts

    burger; steamed tatsoi and kale; thick slice of roasted parsnip; some roasted onion; maybe a tablespoon of almond butter.

  17. My WOD for today: run 26.2 miles with 40,000 of your closest friends.

    Was hoping to finish in 3:50, felt great and stayed on pace ’til mile 16, did okay until mile 23, hoping to still finish under 4 hours and then just tanked brutally and even walking was hard. 4:12:32. Can’t remember right now why this ever seemed like a good idea.

    Anyway, good luck with the paleo challenge, I’m not ready for it this month, but like reading about it, my diet definitely needs to change, but as Hillary points out, food often serves many purposes beyond nutrition.

    I’ll see you guys as soon as I can walk again.

  18. Thrusters -155,175,185,200f,200f,185,200fI think that my ramp up didn’t serve me well. I went to match the pr too soon. I also should’ve done more warmup reps.

    Accessory work + pullup ladder, 11 rounds

    Woke up with serious cravings and misgivings. Burpees are way easier. Today – 94 burpees.

    Yesterday Lunch – grilled chicken, spinach, broccoli, almonds, appleLast night – 1/2 roasted chicken, steamed broccoli,carrot and zucchiniToday B’fast – 1/2 roasted chicken, fish oilLunch – steak n eggs, field greens, spinach, apple, grapes, almond butterDinner – 5 slices roast beef, carrots, broccoli, zucchini. 3 clementines, apple,almond butter

  19. erik, hang in there. i feel the same way as you – hangry (hungry and angry) ALL THE TIME!

    foods have included:eggschickenturkeysteaknuts & seedsbroccolispinachmore eggsmore chickenavacadoalmond butterapplebananamelonfish oil

    my 2 cheats arecoffee (although i’m drinking MUCH less than i was & subbing decafred wine

    i went to trader joes yesterday and was in heaven. i may live on almond butter on a spoon for the next month…

    WOD:3 rounds (not for time) of8 bent barbell rows @ 62#10 bar dips w/ tan band trying to get solid depth.

    getting an MRI on my achilles and ankle. cross your fingers!!

    margie, rest that back and I hope to hear you are feeling better soon!

    bjorn – congrats on the marathon!

  22. Steph, yes. believe it or not, your calorie consumption is probably much less than before. Also, your body is readjusting its insulin levels, so your hunger signals are all funky. I had the same experience when I first started tinkering with paleo eating. And still do when I’m not injured and actually working out.

    Anyway, are you thinking at all about proportions, or are you just eating?

  23. to be honest, right now i’m sort of just shoveling 😉

    i am being conscious of eating a good mix of fats, carbs and proteins, but i’m not worrying about portion size.

  24. Day 14 Eggs, BroccoliRoast Beef, Broccoli, almonds, apple, sweet potatoRoast Beef, 1/2 Apple, Almondsvery little short ribs, ~ glass of wine (feeling funny…)

    Day 24 Eggs, Raw pepper, pecans1/2 Salad with greens, avocado, eggs, tomatoes, shrimpHad no appetite, had to force myself to eat. stupid flu.

  25. Steph – no worries about the portion thing. are you eating a lot of fruit and/or eating it alone? I’d avoid doing either since that would contribute to insulin hunger.

    Also, drink lots of water.

    David – hope you are feeling a little better today!

  26. This Paleo thing sounds rough, if it makes you feel better I have been having a hell of a time trying to eat 16+ blocks of fat per meal. And then afterwords feeling all full and satiated for hours, this Athlete’s Zone thing is tough.

  28. Erik, Stephanie, all: hang in there. Its a challenge, but the rewards will be awesome.

    That said, I was not hungry during my month. I was generally very satisfied after each meal and stayed that way for a few hours. Steph’s already addressed this, but are you eating enough food? If you’re hungry all the time, EAT MORE!

    The great thing paleo is the nature of the foods tends to keep you towards the zone, which should mean feeling full and maintaining good energy.

    Remember – fat (especially) and protein make your stomach feel full. Eat lots of both of these.

    High fiber, low calorie carbs will also fill you up and take a long time to digest. Eat lots of these.

    Calorie dense carbs (sweeter fruits) will cause an insulin spike and this will definitely make you feel hungry. In full-swing paleo I can literally feel this insulin response after eating a pear.

    Although not technically doing the challenge, I’m pretty much there, especially Monday-Thursday

    Breakfast:

    2 slices bacon/2 slices canadian bacon/1 egg = 5 blocks protein (+ some extra fat)2 cups broccoli/1.5 cups onion =~ 3 blocks carb1 cup whole milk = (hopefully) a few blocks fat?

    Lunch:

    5 oz deli turkey = 5 blocks protein4 cups baby spinach/1 green pepper/1 cucumber = 3 blocks carbs3 tbsp ranch + 18 almonds = 16 blocks fat

    I’m still trying to figure out a good zone for me, but I definitely need less than 5 blocks carb per meal. I’ll be trying post-wod carbs as well.

  31. Margie, it’s only 3x fat not 5x. And I was kidding, I love eating all this stuff.

    Adam I think doing a zone with 50% carb post-wod would suit you well. If you do a 17 block zone the usual way would be to have 5 carb blocks each big meal. With the post-wod shift, you end up eating about 2-3 carb blocks per meal, other than the post-wod meal obviously. I really like the distribution, I have eaten 1/2 as many carbs as usual for breakfast and lunch today and haven’t felt any change in energy levels and the extra fat has me feeling very full.

×