50-40-30-20-10
Double Unders/Sit Ups
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Double Unders - rope goes fully around twice per jump (5x for singles)
Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top
(last done on 4/14/09 - exactly 3 mos)
500m Row to follow WOD
Posts
17 comments:
what are "anchored abmat situps"? Can you actually anchor your feet?
Exactly
http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games
Did a games inspired met con last night: 500m Row, 30 sledge slams (had to hit target I drew on tire), followed by another 500m row. Wasn't sure how exactly to quantify the sledge slams.
By the way...the mens max pullup list is looking a little bare...
Brett, I was thinking the same thing about the pull ups. Nick, I know you don't do requests, but I have a goal of doing Fran rx'd by my birthday(July 30th). Anything we can do about that? Just asking.
pull up this!
Fran this!
Love the 500 meters after the workout
Eric needs longer workouts, filthy fifty, angie...bring it!
Perhaps a stupid zone question, but do the zoners here REALLY get MOST of your carbs from GOOD sources, meaning cooked and raw veggies and good fruit?
3 cups of broccoli = 1 block?
2 heads of lettuce = 1 block?
Really? If so, do you buy in bulk?
Just curious. I axed the bread today and went with strawberries and blueberries, and realized I was a few blocks short on my carbs.
Paul, I usually get all my carbs from good food choices being on paleo/somewhat strict zone. I eat alot of broccoli, spinach, mushrooms, tomatoes, and fruits as well. Every now and then I'll throw in some sweet potatoes post wod, but not too too often. Also, most people find the zone's carb blocks to be much too high, and most people tend to run on lower carbs. So if you're a 16 blocker and only eating 12 blocks, it's fine, as long as you see sustained or increased performance that is. The base zone is a starting point for tinkering to your needs.
Fruit and veggies, that's where my new found carbs come from, only 2 blocks worth for each meal (add the fat baby) I have also stopped with bread and pasta last weekend. I just getting over the "shakes" lol
Hey Paul I had that problem with carb blocks and the Zone. I ended up running on about 17 blocks for protiens and fats and 12 or 13 blocks carbs. It took me a while to figure out what for me but so far it seems to be working out.
Peace out,
Jimbo
Thanks Guys, I was curious. I doubt I could eat all those GOOD carbs at one sitting, so I'll try to get as many in as I can, as long as they come from that GOOD list.
I'll never be totally off the BAD list, but if I can have lunches, dinner, and snacks be solid 5-6 days per week, I think that is a decent first step.
L8
About damn time you guys stopped eating bread. Just to add to what Joe said...
If you want to delete some of the carb blocks/day go ahead and substitue those carb blocks with additional fat blocks. The substitution works like this: 1 block carb = 3 fat blocks. This essentially allows you to take in the same # of calories.
I run pretty well on high fat, low carbs...but even better with more protein. An average day would look something like 25 pro, 16 carb, and 100 fat
Ah you're right, how could I forget the fat substitute, thanks B
Does Ice Cream, Cake, and Cookies count as Fat? The three C's baby
Hey I'll have to try the fat substitute. I did not realize that.
So B you're taking in 100 fat blacks a day on average? So your daily intake really doesn't have a whole lot of carbs at all then?
Jim
Brett, would subing fat for carbs only be advised if your leaned out? I have about ten pounds of fat I need to dump, so would I still do that?
Finished Annie 8:04, I think it was a minute better than my last time.
I didn't have the groove going with the double unders, or I could easily have been in the 6's.
Damn thing about those double unders, somedays you gottem nailed, somedays you don't.
I didn't row after, but I did something fun. 50 burpees for time. Finished 3:40, not too bad. I didn't break, but I did slow down.
All this at 8pm, my a** is tired.
Nite yall
Wow! 8pm, that's early.
Today I ran 1.5 miles before I did Annie, don't know why I did that first. I finished that in 13:24, I hate running.
I also did some heavy bag work using the Tabata thing (20 on 10 off) I did 8 rounds with jab cross then another 8 rds of thai kicks. Felt hitting the bag again. I'm going to start incorporating some training using the bag. I love hitting shit!
Then after all that I did Annie and finished with 11:45. This is about a 7:30 better then my last time back in April. I positive I would have gotten a much better time if I did not do all the other stuff first. Maybe closer to Paul's time. I'm finally starting to get a good flow on the double unders.
Peace out,
Jimbo
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