75%x5
85%x3
95%x1
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compare to 1.13.12
3 Rounds for Time:
50 Double Unders
40 Squats
30 Unanchored Sit-Ups
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Strong and Scholarly, “The Professor” Samir C works out in Puerto Rico
“We (Samir and Noor) were at Flamenco Beach on Culebra and in the mornings I would go do 10 rounds of: 10 push-ups, sprint 40-50 yards, run into the water for a dip, repeat. Great fun. Pity it couldn’t last.”
The Paleo Potluck Hath Arrived
Who: We’ve gotten over 100 RSVP’s for today’s Potluck so… most of you! If you’d like to see what everyone is bringing, click here.
When: Tonight! from 6pm to about 9pm
What: A gym wide potluck to celebrate the Paleo Challenge and the CFSBK Community. Our friends, Jerry and Christine from Herondale Farm and Andy from Sol Flower Farm will be coming too! Additionally, the 4th “Paleo Challenge email” will be delivered via old fashioned 3-D reality by David. You can also expect all variety of goof balls, funny bones, hijinks and good times with your fellow SBKers.
Anything Else?
Dogs: If you were thinking of taking any 4 legged family members to the potluck tomorrow please keep the following things in mind. We’ve got about 100 People RSVP’d and there will be a lot of food so if your dog whines/begs for food or gets nervous around a lot of people or other dogs please keep them at home and bring them the leftovers. Also- they will have to be chained to the stairs the entire time.
Serving Spoons: Please bring an appropriate serving spoon/utensil for your dish if it needs one!
Alchohol: We’ve got a couple folks bringing Tequila or making Norcal Margaritas. If you didn’t plan a meal, it’s A-ok to bring “the sauce”… it’s okay to bring some even if you are bringing a meal. (just not if part of your plan was to Not drink..)
Food Heating: If your food needs to stay warm/hot please bring something to keep it a servable temperature. Crockpots are a potential option. If it’s okay to sit out then don’t stress it.
Contest! We’re going to do a secret ballot for top 3 favorite dishes at the potluck. Come hunrgy and ready to taste a lot of dishes!
___________________
The Point Cathletics
Do you know, Brian ‘the Living Legend’ Drescher?
See Brian compete
See Brian Snatch
See Brian Sing
"In your face, baby! Still the king!" is my new celebration cry for each successful lift I make, warm ups included.
I'd love to get him and RC lifting in a room together.
Can't wait for potluck time! Husband and I are going to Brooklyn Boulders for a climbing session beforehand, so we'll probably be there a bit early to help set up.
Does anyone know Jamie's contact info? She offered a ride to go snowboarding and now I can make it.
Thanks
Deadlift 3×160 x3
Felt nice and heavy. Margie said, "that's not heavy". Followed by, "you're stronger than you think". I think a gauntlet has been thrown. I'm trying to be more aggressive with weight so…
Very slow and steady WOD so as not to aggravate whatever the hell has taken up residence in my lungs.
Can't wait to eat my face off tonight.
And speaking of food. I know this question will get filed away under "trial and error" but I'm trying to get to the box in the mornings and can't quite get my food dialed in. What do you, morning gym goers, tend to eat pre-workout. Thanks!
last night:
cleans up to 198 pounds. failed at 220. really a kilo fail. I was at 220 on my third attempt, massive jumps. old pr is 231.
skullcrushers but will do rip method next time. then curls. suns out guns out.
today:
can't remember all numbers but last set was 140 on press hit that for 8 felt good.
deads last set was, I believe, 300, hit that for 10 felt good.
3 rounds, 10 sandbag get ups, 10 keg presses which I think was 75 pounds. took 6 minutes. (dougie fresh, you're on!)
have a great time tonight, wish we could be there!
Wow that was fun. Cheers to Yoshi and Coaches Margie and Felix.
235x5x3 on the DL's, 12:30 on the WOD. Good news is that I can sometimes do between 10-20 double unders in a row. Bad news is that on the second round of the WOD, I did about 99 attempts, and maybe 50 DU's. Maybe fewer, maybe more. I think the hallmark of a badass is keeping that straight when you are gassed. Or maybe badasses don't get gassed. I was gassed… The Motorhead edition of The Trooper helped a lot.
Psyched for dinner!
Snow! Finally! I had two trips planned to Vermont so far this winter, only to be foiled by rain. Would have taken off last night if it wasn't for the Paleo potluck…
Re: yesterday's conversation on weight loss and Paleo, here is another POV:
http://wholehealthsource.blogspot.com/2012/01/what-causes-insulin-resistance-part-vi.html
I think most can skip over the smoking part, but see the second heading….
One thing that is rarely discussed in the fitness world (that I've seen) is the fact that exercise releases cortisol and cortisol can actually blunt weight loss. Robb Wolf mentions this A LOT in terms of people going nuts with with workout schedules (i.e., too much). In other words, for some people, overdoing it is a great way NOT to lose fat.
Please note, the above link is Part 4.
This shit is not simple.
Deadlift
315×5
365×3
405x1x3
WOD Rx'd
7:48
Air squats were da wurst
Couldn't make it in this morning because my 7 year old made her First Penance today, her second step in her initiation into Team Jesus Christ. Man, did my palms get sweaty when the priest asked if any adults wanted to come up for confession….
Did this workout at home.
DL up to 185×1
WOD
13:40
subbed 100 single unders for the doubles
WODs always seem slower doing them alone in my snowy, freezing backyard.
I have a feeling my Gmen are going to be screaming, "In your face baby!!" at about 9pm tomorrow.
Didn't make it to the box today because I was snow lazy. Just did the WOD at home.
9:19, subbing "high as I can jump, jumps" for the double unders… because I don't have a jump rope.
Agree with Fox, air squats were da wurst.
The brisket that has been cooking in my oven all day for the potluck smells SO FUCKING GOOD! Can't wait to eat it, and all the other goodies tonight!
Good share, Rob.
WU1
DL
(135×5, 185×5)
265×5
285×3
315x1x3
WOD
12:47
subbed du's for 1.5pd kb swings.
DL 3×3 @ 285
WOD 8:59 RX.
Super fun impromptu walking on hands session after class!
I'm with you pot lockers in spirit, eating a killer beef stew.
Sorry to miss the potluck today will make the next one.
Dl
275×3
305×3
305×3
This is heavy. Ive felt the biggest dropoff since strength cycle in the deadlift. 315 was pretty easy for me, last week I couldnt even get it off the ground. Look forward to building more strength in next 5,3,1 cycle after getting my feet wet again.
WOD
12:58
Thrilled that I did all Double unders despite my donkey kick. I used the fast rope and was able to get every single double under done–havent done that in awhile.
Air squats sucked liek fox said.
situps werent that bad at 30.
last round I actually got 50 unbroken doubles.
by round 3 I was doing 3-5 cause I was so fatigued from my big jumps
Late post:
Deadlifts:
(135×5, 165×5)
185×5
210×3
235x1x3
WOD:
8:40ish? Can't remember exactly but quads were on fire! Got pretty tripped up during my second set of du's.
Reflections from yesterday
Deadlifts: (used 250 for 1rpm)
wu: 95×5, 135×5
169×5
191×3
214x1x3
This felt incredibly good. I missed last week because of having pulled something in the inner thigh so I was a bit worried about how this would go. (Also reason for using 250# instead of 260#) I also realized I need to cut my thumb nails.. I've been doing a weird thing with my hook grip where I wasn't tucking my thumb properly, so when I fixed that yesterday I felt a lot more solid. My grip still needs work, however.
WOD: 13:20? DU were horrid for this, I spent way too much time tripping over the rope. Things only improved at the end when I got angry and they started to come back. I've finally broken down and ordered an Again Faster speed rope.
Worked on a little bit of pullup stuff, but was still pretty sore from Wednesday's kipping fun. (Today is much better.)