Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Accessory Work
:10 Front Lever Holds, 5 sets
WU: 3 Rounds NFT of:
6 Pistols each leg
12 DB/KB SLDLs
12 "3-2-1" Push-Ups
Coach Jacinto
Fight Gone Bad IV Team 2:
Shane Williams
David McGrath
Peter Hoppman
Sarah Haskins
Jessica Fox
You know the drill guys, contact one another, choose a captain, pick a team name and determine exercise order and preferred heat placement out of a hypothetical 6 teams. Good Luck, "Team 2!"
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Fight Gone Belated!
We've got a few folks who can't make this years FGB due to scheduling conflicts. If you want to participate in the event but aren't available the weekend of the 26th to compete, please post to comments and email me so we can set up a Fight Gone Belated team.
Welcome back from Brazil, Juliana and Charmel!
Do you eat more vegetables when you cook at home or when you eat out? Is the quality of greens the same either way?
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10 Reasons to go Grain Free Nourished Kitchen
Dont know if these doubles are a good idea for me today. I came off the rings during yesterday’s Lever practice not realizing how low they were and came down onto my feet way too hard. Left foot is feeling tender today, lets see how it feels by this afternoon.
Go team 2!!
I tend to eat more Veggies when I cook at home.
Even before I went Primal–when id eat out, Id eat meat (chicken and fish) and usually potatoes or other starch.
I find restaurants usually dont put much attention to detail to their vegetables–even some of my favorite restaurants in the city.
At home Im able to put a lot more time and attention to veggies. Even though I havent been eating out as much. When I cook at home now I always include some good veggies.Its been pretty easy since Im part of a CSA. I actually have a hard time keeping up and sometimes the veggies go bad before I can cook em.
More veggies at home for sure! We’re part of a CSA, and we have some excellent veggie cookbooks at home.
This question was prompted by something I heard in a podcast I listen to regularlyPC: Stuff You Should KnowEpisode: How much money do you really need to live?
In it they talked about the thousands upon thousands of dollars you could save annually by preparing meals at your house as opposed to eating out. They also mentioned that in some research done recently, it was discovered that people who ate out regularly ended up eating almost no vegetables beyond ice burg lettuce and tomatoes.I started paying attention to the meals I ate out and noticed that quality vegetables were the exception and not the norm.
More veg at home, definitely. Thankfully most of my meals are prepared and eaten, or carried from, home.
I love a good, decadent, burger (who’s with me?), so that pretty often tends to be my outside meal. If it ends up that I’m eating out more often than ideal I’ll order a Cobb or some other salad with some protein on it. Some sliced deli meat, fruit, and a few nuts work in a pinch for me as well.
In general, I find, there’s not a lot of good choices out there that emphasize fresh produce. It’s usually meat or fish paired with starch, and a bit of veg as a small part of the plate.
red hook swim this morning
4laps x3 warm up2laps x1 breathing every 5 strokes2laps x1 breathing every 6 strokes2laps x1 breathing every 7 strokes2laps x1 breathing every 8 strokes2laps x1 breathing every 9 strokes2laps x1 breathing every 10 strokes2laps x1 cool down
re vegetables, always try to have them with meals, be it cooked or raw, be it home or out. especially with the kids. we’re so conscious that we are making sure they know what’s good for them. we know a lot of families with kids who don’t like vegetables.we have more veggies at home since we have a greater variety to choose from. we’ve grown tomatoes for the first time and they are amazing, as long as we beat the bastard squirrels to them.
Day 12 off the crack, feeling good.I would do the FGB Belated, as the 26th doesn’t work for me. I get plenty of veggies at home and out, but the variety at home is way better, as well as my wife’s cooking.
Hello All. I am new to the CF community and looking forward to Class 3 of Foundations PM.
I’m really thrilled to be part of this and looking forward to staying focusing on maintaining a healthy lifestyle in and out of the gym.
Aw damn. I really wish I could’ve made a class tonight. Looks like a fun WOD.
Hey, any of you military types interested in putting together an all-Armed Forces FGB team?
I definitely get more/ better veggies OUT of my home, which is a two-person household where both of us leave in the morning and often don’t get back until past 8 or 9 at night. There aren’t really any grocery stores near us, the bodegas with veggies are completely ill in the gross (not cool) sense, and veggies = a total wasteland in our fridge/ kitchen. (And our fridge pretty much IS our kitchen.) If we don’t use veggies pretty much within the hour we buy them, they’re history. It’s sad and wasteful.
WOD: 41-39, 30-28, 18-18, 10,11. 195.felt okay during the workout (as okay as can be) not too gassed or anything. think i should have put out some better numbers though. i guess next time.
just my luck that david has come up with fight gone belated. ill be in new orleans that weekend, relaxing while you guys kick ass.
as for the veggies question. i get more at home but i do okay outside as well. i go to a small chinese restaurant by my house that isnt busy when i dont want to cook and they hook up my veggies pretty good.
Warm up: 1000m row 3:47
3 rounds6 pistols/leg12 dumbbell straight leg deadlifts (30# dumbbells)12 3-2-1 pushups
WODBox Jumps: 50 – 27 – 20 – 15Sit Ups: 45 – 25 – 13 – 8
My back tweaked out during the second set of box jumps, had to take 5-10 seconds to make sure everything was alright. Total reps: 112 box jumps + 91 sit ups = 203.
Cool down: Catch up with my crossfit peeps. Great to see everyone again; haven’t had a serious workout in a couple weeks. Happy to be back in the swing of things.
194 total. 99-95 split between box jumps and situps. I felt like I was struggling on the situps (despite the ab-mat) because of my back.
Great having David Mak as partner (who posted a pretty impressive score and seemed to be speeding up as time went on!). Thanks, David!
Loved tonight’s WOD
First I made up 5×5 OH squat. Humbling, as I’m not really comfortable with the movement.
Warmed up at 45, 75Then – 95, 105, 115, 125, 135(3)PR
Backed of with a set of 95×5. My shoulders were a bit fried from 5×5 presses yesterday…I know, BS excuse.
Now for tonight’s met-con.
Had the pleasure of watching David and Shane attack it before hand, so I knew it’d be a b*tch, especially after the warn-up that felt kind of like it’s own workout in the Lyceum/sauna.
DUs: 87, 37, 40, 23 = 186SUs: 58, 35, 22, 15 = 130
Total – 316
Ben…thanks for keeping my #’s. I didn’t know where I was after the 1st 30 seconds.
Sarah, thanks for being a motivator just by your presence next to me. If you were sitting up, god dammit, I wanted to sit up too!
10 minutes of sweet delight, but not nearly as sweet as the minute it was over.
Warm-Up: x36 Single Leg 20″ Box Jumps, each leg12 SLDL @ 40’b DBs12 “3-2-1” Push-ups
DU/SU WOD
DU: 65, 83, 42, 25= 215SU: ??, 64, 26, 14= 104
My first round of Doubles was a real shit-show. The rope which I’ve depended upon for over a year now has let me down 5 consecutive times. For some reason it seems incredibly short. Thanks to Christian for getting me a new one (and timing/motivating) while I did my first round of sit-ups. I was upset enough about that first round of doubles that about :30 seconds into the sit-ups I realized I wasn’t counting. blah again.Ironically, I was really looking to the mental challenge/coordination of this workout and then after 2 botched first rounds I kind of just wanted it to be over. Really lost my focus.Today’s workout is getting a 3/10 rating in the log book.
I’ll get you next time, Mainsite!
Did the DU/SU WOD on Tuesday morning. Thanks to David for counting and recording my numbers:
DU: 134, 87, 45, 24 = 290SU: 61, 41, 28, 16 = 146
163. Would be much better if I actually had DUs. But I did learn that I am somewhere between a green and a black rope, so that is progress.
Thanks for the good support Margie! I wish I could’ve stayed to give it back. And same to you Chris, it was nice doing situps with you!
Warm up as Rxed except for some support on the pistols. Really enjoyed the lever practice.WOD – 107/BJ; 128/SU; 235 Total. The pistols prior to the WOD really effected my first round of BJ. Thanks for the great motivation, Samir, it was a pleasure working out with you!
Fight Gone Belated!
We eat out a lot. I have recently decided to not eat any meat/fish that I don’t know the provinance of. In other words, no mass produced meat and definitely nothing processed. I slip sometimes, especially when I am craving that juicy burger Chris was talking about. So the eating out is challenging but I’m figuiring it out. When we do cook it is veggie intensive.
Double unders 119, situps 131. Total 250. Doubles are never a good showing for me, but they are getting better. I figure I better get them strung together soon.
Warmup already had me sweating heavily, just got worse from there. I felt like I had lost a quart of water.
Man I could have been done after the warm-up! The pistols were really difficult, as were the pushups of course. Dumbbell SLDLs felt pretty easy at 25lbs. Then it was 3 sets of Lever work. Extremely hard stuff!
Now on to the WOD.DU: 37, 29, 16, 9 = 91SU: 44, 25, 16, 11 = 96TOTAL: 187
Overall, pretty happy with this workout. I have to alternate between single and double jumps but not bad considering I could only get one DU a month ago! A big thanks to Jack for helping me get through the sit-ups. Great coaching!
After a 1000m row and 4 sets of 5 pull-ups (yep still on the green band but I can tell I’m getting better).
As far as the veggie topic goes, I definitely eat more at home…thanks to the cooking of my husband. When I have to pick up a meal outside, I definitely make poorer choices.
Oh, and I forgot to post my time for the “suckfest” from last Thursday. Sorry if I’m bringing up painful memories…
10 rounds for time of:12 Wall balls (10lbs)12 Pull-ups (assisted maching at the gym)TIME: 26:41
The wall balls were all unbroken meaning I can definitely go heavier. The pull-ups sucked and I probably wouldn’t have finished all of them if Chris wasn’t there telling me I could do it. Afterwards, it felt pretty darn good to tell people I did 120 pull-ups. Nice!
i LOVE hamburgers.
Prime Meats in Carroll Gardens has a good burg. My favorite in the whole city is the Cleaver Company Burger in the Chelsea Market. burger Perfection.
I also Really like diet coke but only drink it like 1x per week at most.. dont tell anyone!
Descending Time Ladder of Double-unders and Sit-ups
Total score: 475
Round break down:DUs Situps145 84074 45055 25030 16— —305 170
Mad props to Leo for keeping me going though this workout! If I could have anyone on my FGB coaching team to keep count of my reps, it would be him. Plus, he totally rocked the jump roping and essentially went non-stop the whole way through. Beast!
Was really excited about this WOD ever since I saw it on Main site. And have been mapping out strategy for it since. Such things would ender me head: do sets of 50 for the DU’s and sets of 10 for the situps.
Then today, remembered that my revised training goal was to just unleash it all and let it fall where it does. Otherwise, I’m not going to that really uncomfortable place and having to persevere.
So first round was 30 unbroken double unders, follow by an additional 80 unbroken. My little shoulder is not happy and I’ve gone through three dixie ice cups.
Situps were “just go” until I fatigued out and was completing them in sets of 5.
Notes:Shin hurts a bit after doing box jumps on concrete during Fight Gone Burpee and then running today for the warm up. Have since iced my leg and feel much better.
Shoulder is starting to feel much better — the pushups during today’s warm up really didn’t affect me much.
Really like this WOD, and have a long term goal to break 600 reps.
Ideally 400 DU’s and 200 situps, but I’ll take what I can get…
Other shout outs:Welcome home to Charmel and Juliana!Laurel you did awesome today, 299 is sweet.Was great to see Deb and Alec tonight. Hope to catch up with you guys tomorrow.
And I’m looking forward to learning who my teammates are for FGB. Can’t wait to begin dialing in my diet and technique for such a good cause (and a rocking FGB score).
DU-187, SU-131 Total-318
During warm-up I can string together 30 or 40 double-unders consistently, but during wods, especially when I’m not fatigued, I get tense and suck at them. The less hard I try, better I do. Oh well. Sit-ups were ok, but I should have burned out a few more in the middle sets, as always. Enjoyed the warmup.
Tie in to the food talk –
http://www.byersgetsdiesel.com/2009/08/how-to-win-friends-and-influence-paleo.html
Does peer pressure (real or percieved) affect the way we choose meals outside of the home? In a good way or bad?
There are definite cases that people select meals to maintain their individuality at the table. What’s really interesting is that when dining with CrossFitters, this doesn’t seem to happen. Never seen a group of people all order almost the EXACT same things for lunch or dinner.
Love it!
Can’t say I select food based on the company kept. Equally likely to be munching down ice cream after dinner with CrossFitters around or not…
Just saw that Karen went up. Wallball, my nemesis, how do I hate thee…
did this wod thursday am.
105 DUs (38,34,23,10)123 SUs (48,35,25,15)
i liked this wod a lot. i think the warm up was equally difficult, as i’ve lost a lot of my upper body strength and the 3-2-1 push ups sucked!
Thanks Dan!
Warm-up as Rx’d. Those push-ups were murder.
Front lever practise x3 – felt drunk for the first minute or so after coming down AND had issues with toe cramping.
WOD: du: 168, su: 131 = 299
Hurray for Juliana and Charmel!! So glad to have you back. Jules – you rocked this work out.
I haven’t signed up for the FGB craziness, only because I don’t do fundraising and am prohibited from doing fundraising because of my job. I don’t want to cause a team to be “bad fundraisers” because I can’t pull my weight… but I’d love to participate. If there are other people in similar situation -does anyone want to do a non-competitive show-of-support FGB team?
This is a crazy video of some freestyle climbing.
http://www.youtube.com/watch?v=BPN3gLVDsOY
did the WOD this morning. my, was it hot at the lyceum.
DUs sucked, it’s been a while since i did them, not good, but i do like this WOD indeed. 3,2,1 push ups were great too.
122 DUs (55, 30, 25, 12)136 SUs (60, 35, 26, 15)
2k cool down rowlots o’ foam rolling
I wanted to mention that the accessory workouts from WED–are things Id really like to learn.
Front levers, Pistols.
Ive been reading a lot of stuff on-line and trying at home…not so successful.
Laurel,
I’m in a similar situation as you and Sarah with regards to fund-raising and approaching work peeps.
So, I’d be down for a “non-competitive” team for FGB. Still hope to destroy the workout though…
Great work to David McG and Steph for rocking this WOD in the AM!
Steph, can’t wait to see you tonight!
went to the morning class also. did box jumps as I wasn’t feeling the DUs today, have to work on those:53/7728/5022/3311/17
total reps 343. box jumps were pretty weak, I did much better than this when we did FGB last.
Note of advice: I came to this WOD hungry. NEVER AGAIN. Was woozy, like actually swaying, by the third round of box jumps.
228
Veggies: definitely more at home, but always on my mind when I order out.
Ironically, the situation I find most difficult to find quality produce in is when I go camping in remote parts of the country. There are some REALLY depressing grocery stores in some of the most gorgeous parts of the US.
I did the WOD with boxjumps since I only have 1 practice session of DUs under my belt. It’ll be interesting to see how quickly I can get up to speed on them.
boxjumps: 49, 29, 23, 11 – 112sit-ups: 46, 28, 21, 10 – 105
Wow – those pistols in the warm up were intense!
As far as the veggie debate goes, I probably eat close to the same amount out as I do at home – maybe a little less. But the quality is definitely not as good out. Even if the origin/freshness of veggies at restaurants or take-out are equal to what we use at home, the prep is not the same and is something of a mystery. (Agreed, though, that it’s easy to get relatively healthy veggies from Chinese take out! We like to do that, too.) Either there’s tons of butter and salt and who knows what else in “outside” veggies or the taste is just completely disappointing. At home, we – and by “we” I really mean “usually Paul” – keep it simple and use a little olive oil and minimal seasoning on fresh greens of any kind. It’s so easy but soooo delicious. A bigger portion of each meal at home consists of veggies since we control that… plus I can’t resist them because they are so damn yummy.
i can’t believe i’m admitting this but i’m probably the worst cfsbk eater. i love to cook but rarely do it these days and get lunch provided at work so “eat out” for lunch every day. i tend to order more salads than not, but sometimes i just can’t help myself!
i’m moving into a new place in october and it has a lovely kitchen. that, and my soon-to-be-higher bills will hopefully get me cooking more (and when i do cook, i use LOTS of veggies). oh, and i’ll be basically right across from the grand army farmers market!
Rock, Stephanie will practically be my neighbor!
That just made my day.
yayayayayay!!!! you’ll have to show me around the hood!
Remember:Whatever happens,happens for a reason.