21-15-9
Squat Cleans 135/95lbs
Ring Dips
Post time to comments.
Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.
Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the shoulder at the bottom of the ring dip and hips and shoulders must travel equal distance.
(last completed on 6/10/09)
Paste the url below as OPT (James Fitzgerald) - one of CrossFit's ELITE - tackles "Elizabeth"
http://www.youtube.com/watch?v=7Zyyk7mndyk
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10 comments:
Nice. I always love that I can't walk right for three days after SQ Cleans.
I was just watching the Dr. Sears post from yesterday's Crossfit main site and I have a question for everyone - coaches and students. Zone or Paleo?
What has worked for everyone? What's easy for someone with a busy life, i.e. not much time or patience for measuring or cooking beyond 10-15 mins.?
Just registered for the beast of the east. Anyone else from williamstown in?
Today's WOD - 8:46 (95 lbs ... still nursing a sore lower back).
Kev, depends on the times for the Workouts as to whether or not I can make it to the Beast competition ...
I think its all day. I better not be the only W'town guy there.
WOD: 9:15, 65lbs, Sngl
Warm up good & wear your woolies in there today guys!...lol
Jen, awesome job. Hope the wrist is feelin' ok. :)
Great start to the week, Coach!
I sent them an email to see if they know what times the workouts will be. Once I hear back from them, I will post it.
Steve,
You fit the profile perfectly for the paleo diet. Being that your busy and don't have much time to prep food, I would suggest cooking 3-4 meals at one time and refrigerating. Tupperwear is a wonderful thing. Stock up on nuts for your fat. Try www.nutsonline.com
The idea behind Paleo is you only eat foods that our ancestors would have had access too. Essentially those foods that our bodies were meant to eat. Its a pretty simple strategy and it makes sense. But you have to use some common sense when it comes to how much of each macronutrient(protein, carb, fat). Now I am not against weighing and measuring, it has its benefits and i used to do it. But the Zone vs. Paleo debate is more about politics than it is what works for an individual. The Zone will teach you good macronutrient proportions but can be lax on food quality.
Get food quality under control first - talking about cutting out grains, processed carbs, etc...then worry about zone proportions if you want. Oh and take fish oil.
I finished up today with 15:33 @ 95lbs. Not the best time but it was massively better then my last attempt.
What was that you might ask.... 23:20 @ 95lbs. Kind of hard not to get a better time then that.
Steve C -
Brett did a good job of summing it up. The biggest culprit of a healthy diet is 'convenience.' Making a bunch of meals in advance is crucial to your success in the beginning. You need to get used to eating a particular way before you'll turn down the garbage when it's placed in front of you.
His last paragraph is a great starting point. If you can get past that, the rest is 'cake'....lol
Jim - great PR!
Michelle - Well done!!
Kevin - SwEeT!! So far from W'town - Joe O, Brett, Sammy and YOU!!
Wasn't really able to push it too much, still worried slightly about the back, but finished none the less.
10:33 with 135/single band
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