Joy showing us that there’s no rest for the Injured.
Happy Birthday Asta F.!
Happy Belated Birthday Levi!
Due to the Holiday Weekend, Saturday’s Active Recovery and Sunday’s Teaser Class have been canceled!
Memorial Day Murph is 3 days away…..
2012 CrossFit North East Regionals start today!
Good luck to our Captain David O. this weekend who is at Reebok Headquarters in Canton, MA acting as Competition Director for the North East Regionals! Check out this week’s Regional Preview Video to see who to watch out for.
The Wrong Bin Free Screening
In The Wrong Bin, Emmy nominated filmmaker (and fellow CFSBKer!) Krishnan Vasudevan, exposes the ever-increasing environmental and economical costs New York City incurs when its residents recycle poorly. Since 2002, when the city closed the Fresh Kills landfill and began sending all of its trash out of state, the city’s annual land filling bill has doubled from $600 million to $1.3 billion a year. This amount could be drastically decreased, however, because nearly 36% of the 2 million tons NYC sends to land fills each year is recyclable.
Featuring interviews with experts in the field, The Wrong Bin reveals many issues revolving around the poor recycling habits of NYC residents, the people those bad recycling habits really affect, and why it is necessary for NYC to get better at recycling as a whole.
When: Tonight, Friday at 7pm.
Where: Two Moon Art House and Cafe in Park Slope
For more info and to RSVP click HERE!
How many cups of coffee or tea do you drink a day? How does too much/too little of it affect you?
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Guts, What’s Going on Inside Us Radiolab.org
Everything You Need to Know About Coffee Precision Nutrition
I’ll Have My Coffee Facts with a Splash of Pictures Please The Oatmeal
Yesterday's WOD: 3 rounds + 335m (made it to 3rd Ave), 63#. My legs were like LEAD during the runs. I was surprised that the cleans weren't the hardest part of this workout — the burpees were, for sure.
I don't drink any coffee because I hate the taste of it. Drives me crazy — there is no other food or drink in nature that I can think of that smells SO GOOD and tastes SO BAD!
Funny you should ask. This week, I have dipped down to one cup of tea a day. I've been struggling with sleep for a long time and decided I should cut down on coffee radically.
I'm on my way to Boston for regionals this morning too (with a car full of Virtuosity people — I'll be wearing my SBK shirt). If anyone's around the comp this weekend and wants to hang out, send me an email: matuas at gmail dot com
I have two in the morning, and usually another one or two throughout the day (depending on the day). My hardscrabble editor Billy has 16 a day. I'm not kidding.
Same here. To address sleep problems, I made the following adjustments:
1. Mix my beans with decaf beans, 50/50.
2. Strict cut-off at 1 PM.
3. 2 mug cap per day. I collect anything I brew in excess to that in a Mason jar and drink it cold on the weekend.
The sleep improvements weren't instantaneous but they *did* come.
6am with Coach Jess.
Soloed Saturday's workout in 9:48 at 295#. Lovely coaching from Jess on kipping HSPUs and nailed my first one in practice and then 14 more during the WOD. Kipping makes HSPUs so much easier. Why didn't I learn how earlier? Still need to work on keeping a hollow body during the HSPUs. My back tends to arch, especially near the end of the workout when muscles are fatiguing.
I'm currently on a 3 cup (espresso) habit: The first in the morning before working out. The second when I get to work at ~9am. The third after lunch at ~1pm. Any more than my current habit and I get jittery. I'm planning to cut back soon as my youngest daughter is starting to sleep through the night and the after lunch cup isn't doing anything other than tasting good. And yes, coffee and espresso both taste good. I usually drink both unadulterated, though sometimes I add a pinch of salt (Google it, salt in coffee/espresso removes some of the bitterness).
no coffee. and a rare cup o tea with the mrs.
I have a coffee problem. I need to fix it. I am a cortisol catastrophe. A stressed out ball of nerves. Is that a problem?
7 AM With Coach Fox
Thursday WOD. 3 full rds at 75#. Felt good and exhausting. Runs were the worst ugh, need to work on that on my days off. Cleans felt good at that weight and my form felt pretty good. Burpees were tough as usual.
Coffee? Not much. Drink maybe two espressos on the weekend. Beer on the other hand….
Is anyone doing yesterday's WOD at Open Gym tonight?
Coffee: 1-2 cups per day during the week. No coffee after 12pm on Sunday-Thursday. I drink as much as I want from 12pm Friday until 12pm Sunday. Never adulterated.
I love coffee. I drink a cup or 2 in the morning, and usually an espresso or 2 or another cup in the afternoon/early eve. Lately, when we're lazy, we've been stopping at the Dunkin' Donuts drive-through on the way to the gym in the morning (come on! it's 5:30 am!). That should really stop. My current favorite pre-workout snack is a shot of espresso with 1/2 a whey protein shake. Makes me feel like Mr. Coleman.
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My thoughts on the VOD:
I am always uber-impressed when the injured among us buck up and continue to train, smart, and around their injury. I've seen Allan E do 30 muscle ups for time with a broken leg and Bethany B with a serious knife wound to the leg, JMD currently rehabbing in the gym from shoulder surgery, Kevin R (who smoked Nancy today btw) through serious back surgery, Coach Margie who inspired Joy's swings in the above video, and countless others who've asked for and received advice on how to continue to train and not be dumb about this stuff. I am so proud of you all and that CFSBK offers a space where this is the norm. This doesn't even count the number of women in our community who've carried to near full term pregnancies while still coming into the gym and training smart. From Charlotte K a few years ago to Erica N and Bethany B a few months ago to Leslie O currently. You gals rock. So, thanks.
3 rounds of yesterdays with 105 pounds.
My right calf kept twitching through the first round and then started to almost cramp on the second… the third round was nothing but a struggle.
I think Morrison really pushed my legs more than I realized.
Not happy at all with my performance today. I think next to the Panama fiasco this was my worst performance to date. Maybe I was dehydrated but I can't understand why, I have been drinking water throughout the day. ((shrug))
I drink typically one to two coffees a day. Usually one large in the morning at the start of work. I do not find coffee/tea intake affects my sleep at all. However, STRESS definitely does as well as not being able to unplug (be it from work, people (family/friends/etc) or creativity) has cost me many a nights sleep.
I went over a year with no coffee/tea/caffeine about 4 years ago and found there was no change that was noticeable with me. I still had nights of bad sleep, I still performed my workouts as I did when I was on it… so I went back to drinking it because I (unlike Stella) love the taste of a good cup of coffee.
I had my first cup of coffee in 2009 or so when I started working at a school and had to wake up earlier. I use the term cup liberally because its really a shot of coffee.
I use coffee to add a little flavor to my milk. I dont like the taste of a plain cup of coffeee either Stella.
I do like expresso shots in hot chocolate or iced chai if I ever go to starbucks–but thats it.
I dont really find it keeps me up. I can drink one of my coffee flavored milks right before bed and still go right to sleep.
Agree on fox's sentiment on training through injury and pregnancy.
I rocked yesterday's WOD yesterday at 7am but never posted. Scaled to 65# instead of 95#, and did power cleans instead of squat cleans, as I was totally fried from Morrison. Also kneeling push ups in the burpees as I don't have that many stricts in a row. Got 3 rounds + run + 6 cleans and felt like I could've pushed myself more. I was intentionally hanging back a little (love AMRAPS for this reason). I feel like this has been a particularly grueling crush week, anyone else agree? I'm taking off the weekend to get ready for Murph on Monday…
Oh, and coffee. Usually one cup in the morning, one in the afternoon. I used to drink it with milk and sugar but since going Paleo I ditched the sugar. I also find that it doesn't affect me much and I LOVE the ritual of the hot cup in the morning. I also treat myself to a cappuccino sometimes on the weekend, from Grumpy's or Southside…
I consider myself (surprise!) pretty "into" coffee, with all the snobbery that entails, but I will drink DD coffee in a *heart beat.*
happy birthday, birthday twin Levi!
1 cup of coffee almost every morning then tea the rest of the day.. down from basically 1 pot of coffee every day, pretty big deal for me.
I just really love the taste.
Was so HAPPY that I was able to (somewhat) do the wod last night with "le ankle of doom". Made me feel good to get back in the groove and not increase the injury by doing such.
I've tried milk, and salt, and sugar. FAIL on all attempts. I won't even eat tiramisu! This is part of why I almost exclusively work out in the morning — it takes the place of coffee as a wake-up device. Plus I don't really want to get myself addicted to coffee if a ton of milk and sugar are what it takes to do it.
The one exception is cafe de olla (coffee brewed with brown sugar, citrus, and cinnamon). And even that, I would say I likenotlove. My poor husband. He's a java nut who would probably like nothing better than to discuss the nuances of Colombian vs Kenyan with his life partner, but he's had plenty of time to realize that's never going to happen 🙂
What's the policy on guests doing murph? I've got a buddy who works out at crossfit LIC who was asking about it
and coffee is one of my favourite drinks EVER, though it's been messing with my sleep for ages, and i seem to have gotten immune to sleeping pills, so i had to cut out my after dinner espressos, and then i got rid of my after work coffee, and these past few days i've even cut off my afternoon coffee. i compensated by having an espresso at the gym this morning (though i couldn't find the sugar anywhere)
I was out of town and more than happy to skip all of the crush week WODs that have been beating the hell out of everyone. I'd probably have to sub a bunch of the movements anyway due to my wonky back. I am already partially smushed and do not wish to be totally crushed before Murph.
My 7am today consisted of front squats (making up for not lifting all week)
185lbs – 4 sets of doubles, then a rep out at 135lbs, which I stopped after 3 reps due to said wonky back. (I swear I could actually feel that my left glute was asleep this morning. Weak.)
Then (super) strict press – 95lbs – 3 sets of five
Went light, started from a dead stop at the bottom – no touch-and-go. Trying to train midline stabiity during overhead movements since Fox noticed that I break during pullups like nobody's business. (Thanks, Fox….I guess.)
Messed around with the ab-wheel thing and confirmed that I am indeed in need of midline stability training. (Read: I suck at it.)
Had a nice conversation with Jess Fox about my sleepy left buttcheek after class.
did morrison earlier this week rx'd and finished in 27:00. mcdowell pointed out afterward that my wall balls were a little low, which was true. i was working on a station outside the pull up racks and wasn't aiming at the proper target. d'oh!
came in at 12 and did yesterday's wod. used 85lbs and subbed power cleans, got 4 rounds and some running. i tried to do the power cleans unbroken and work on my grip.
morrison has me feeling like a pathetic mess today. i took an hour+ nap this afternoon and am still having a hard time staying away from the bed/couch. mcdowell and i are going out now for fish oil and plan to beast a big meal tonight to try and recover. so far this crush week has certainly been crushing (and fun!).
Luca – a friend of yours is a friend of ours. If he's a CF'er he can jump in on Murph. Bring him!
deadlift
275×3
305×3
340×7
press
135×3
155×3
175×8
SS w/ chins x3
just felt good to be back in the gym after a vacation. lots of beer, lots of fried conch and no movement but swimming and shooting craps.
looking forward to a serious summer of fitness
Wow, I just realized that I coached all but 2 classes over the past 2 days. From the 6pm class last night that got drenched in the rain (and never complained once) to the 20-top noon class today with 3 different workouts going on, you all were awesome. You all are what made my decision to leave my city job to work full-time at SBK so easy. Best. Decision. Ever. (well next to marrying that Fox guy, of course!) Thank you!
p.s. I've been drinking way too much coffee lately. I'm thinking of switching to iced tea (unsweetened) instead. is that better/same/worse?
Run 1 mile
66 double unders (PR by 14!)
Box squats 165x2x10
Bench pyramid w/ pull ups super sets
135×8, 10
145×8, 8
155×8, 12 kipping
165×8, 10 kipping
155×8, 4 kipping
145×8, 3
135×8, –
Run 1 mile