7 Rounds
4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood
Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
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Last completed March 16, 2009.
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22 comments:
can't wait to see what Dom is bringing to the table tonight, I hear it's good.....don't miss it.
maybe its my every second counts dvd....hrm
I know what it is! at least I think I do...
...and Dom, thanks for looking me off on the Tool ringtones..
No HSPU's?
Not for them..
....."THIS IS MADNESS!".....
And no it's not your dvd, that is still being illegally copied
And I'm still in the process of making those ringtones for ya bro, I am making them "from scratch" so can I get a minute, DAMN! ;-)
"ACTA NON VERBA"
how did the first morning classes go today?
One went great..
...."I HAVE BROUGHT WARRIORS! HOO-RAH HOO-RAH HOO-RAH!!".......
hm wonder if it has something to do with 300....
Mark needs to stop complaining, he beat me down for 2 weeks about my picture card from the NEQ and I haven't seen a single pic from that on this site.
DAAAAAMMMMMNNNN! OHHH SNAP!! Marky Mark you just got tolllddddd!
"ACTA NON VERBA"
why only one?
....."EAT HEARTY, FOR TONIGHT".....
"ACTA NON VERBA"
I have some quick zone questions. I am going to research, but figured I'd start here:
I should have about 17 blocks of protein per day. Broken down, that would be 5, 5, 1, 5, 1.
Here are my questions:
1. What about workouts? I have traditionally tried to eat something before and after workouts. Is this all BS? Or if not, how does that fit into my zone schedule?
2. 5 blocks of protein sounds a bit much, is it? Or is it possible to add an additional meal into your day to help spread it out? Just curious about how flexible that schedule is.
3. Based on my schedule and lifestyle, is it ok to eat mostly turkey and chicken deli-style during the day? I tend to eat normal food at dinner.
4. How many carb blocks for tomato sauce (my wife is Italian).
So first I finished up the WOD today with 16:23 I think. Seems like it was so long ago when I worked out. It's been a very busy night at the PD. This summmer should eb fun. Anyway great workout. I liked this one a lot. I felt like I had a nice flow and transistion from movement to movement. I'm looking forward to doing it again in a few months to see how much ebtter I do. Maybe I'll be able to swing 135.
Hey Paul,
Let's see if I can answer some of those questions. I've been working out my ZOne meals too lately and I think I got a nice flow going.
I'm also on 17 blocks a day. and What I have been doing is the following.
5 4 2 4 2 I go with a little more in the morning when I wake because it is the first meal of the day. This month I'm on nights (4-12am) so I have been working out around 1pm. So I've been doing this break up.
4 Breakfast
1 pre-workout snack
4 Luch (right after workout)
2 mid day snack
4 dinner
2 late night snack
So far it seems to be working pretty good. I'm down to 184 from 197 since I started Crossfit and the Zone.
I don't see a problem with having smaller more frequent meals throughout the day. I like to eat ever 3 hours. So if you break it up more it should work just fine. I also tend to eat a lot of chicken, turkey and deli meat. Especially when I'm on nights. I usually don't get a hot meal until I go back to days.
Hope that anwer some of your questions. I'm still working out the bugs for me on the ZOne but this is what I figured thus far.
Peace out,
Jim
Tomato sauce? Hmmm I have a book at home on Zone Blocks. When I finish my shift, which I hope is soon, I'll look it up and let you know what I find out.
JIm
135 lbs kicked my a$$!
really....it did
"ACTA NON VERBA"
Thanks Jim! That's great progress. I am looking into the zone now because I've stabilized around 170 and a 33 inch waist. Something has to change to pull in that 32.
The Zone is pretty interesting, funny how people come up with this stuff. I know I have to replace a lot of my high-concentrate carbs with veggies and fruits. That said, I eat pretty clean most days, just need to zoneify it.
Thanks for the info.
Paul
1. Stick with the same feeding schedule pre workout you’re used to. If you workout on an empty stomach, keep doing it. If you workout full…keep doing that.
Robb Wolf recommends partitioning up to 50% of your daily carb blocks to the post workout meal to help replenish glycogen. What you’re doing is taking advantage of the post workout non-insulin mediated nutrient transport by shifting half your carb blocks to the PWO. (you’ve got like a 30min window for this)
2. The 8 block pork chop I ate last night wasn’t so big…The schedule is flexible. Its WAY more flexible than you may think.
3. It isn’t ideal. But its easy and it works ok. Go buy yourself some good beef jerky. Its an even better option.
4. Last I checked Dr. Sears lets you eat as much tomato sauce you want. As long as its home made from ripe organic Jersey tomatoes. Or just estimate based on commercial sauce.
Thanks Brett! that post-workout feedback is very interesting.
Beef jerky, cottage cheese, applesauce, things now on my shopping list.
As for number 4, never, ever ever ever, mention the term "commercial" or "jarred" sauce around "the family";)
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