Wednesday
Jul012009
What to do with an old desk?
Wednesday, July 1, 2009 at 12:00PM ;)
Tip of the Day - to make a big ol' desk fit into a small dumpster - kick it & break it apart with sledgehammer. Lots of fun!
"Karen"
150 Wall Ball for time (20/14)
Post times to comments. The WoD will be under 15 mins so scale accordingly.
;)
Dirty South Regional Qualifier Group Shot.
Reader Comments (27)
ARGH, I see the community day idea went through. . . All I ask is that community days for the VAST majority be WOD's.
For the record, Saturdays were by far my favorite days of coming in and training and I thought I heard that same sentiment from a fair amount of fellow members.
I won't put up my whole argument again, but if you want, please refer to my post under the Leaps of Progress blog post, on page 2, towards the bottom.
Will - the community thing will be a new project & it might be more fun than we're anticipating.
The second main reason I wanted to stop Saturday WoD's is due to programming of the workouts.
5 on/2 off is second most recommended CrossFit prescription (after 3 on/1 off, which means each week schedule will be different, having to workout every other Sunday etc).
2 days of rest will mean a lot better recovery and for a a lot of folks it'll mean less elbow/knee/etc soreness which is a side effect of pushing too hard, but when you're addicted & training 6 on/1 off - it's inevitable. Very few & rare athletes can adhere to 6 on/1 off schedule for a long time without falling apart. Recovery, nutrition & rest (preferrably naps & no job) are necessary.
5 on/2 off prescription will allow for better WoD combinations & relatively higher intensity due to more allocated rest. Better periodization & progression - that sounds good to my Russian ear.
Of course as anything there's a drawback, yet we think that it'll show that it was minor for the benefits that we receive.
Here's the article in the CrossFit Journal - Theoretical CrossFit Template (page 2 is predominantly about the 5 on/ 2 off Vs 3 on/ 1 off)
Where do I sign up for the naps and no job program?
Thats the kind of explanation I was looking for, thank you Leo. It's all about the training. I will of course go with this my friend and trust your and Moniqe's judgement. You had me sold at the better WOD combinations/higher intensity comment - that sounds good to my regretfully American ear.
yay this workout sounds fun!
The rough draft for the community gigs looks like this right now till the end of July:
July 11th:
9 or 10 am - Bike Ride (location TBA - either Clermont which is a bit of a drive, but great riding or Altamonte - Lake Mary trail)
6 pm - CF Evolution Poker Night & Party @ Scott M & Kami's place in Lake Mary (Thank you guys for hosting!)
July 18th:
Rock Climbing 10 or 11 am (we'll find out about the cost, should be about 10-20 bucks a person)
July 25th,
10 am Goal Setting & Performance Nutrition Seminar 1 hr - Nuts & bolts of macronutrient ratios for different goals, optimizing rest & recovery etc.
11 am - "Jackie" Challenge & party - do a wod, hang out, have a beer & chill. We'll turn on the AC for the hanging out.
Will and I couldn't make the 10am this morning, what time do all you guys go in the evening??
Britt - most night classes are busy. 4, 5, 6 especially. 7pm depending on folks schedule. A lot of them been coming @ 6pm.
I have an ex-girlfriend named Karen, she tore my heart out...on this day, I will have the last laugh...then again, Karen might win this one too...damn you Karen...
I had a girlfriend once.
That's my story.
19:04 RX'd. First time with this one... Ouch.
Ron - you can't win against a woman.
Anyone else notice how in the Dirty South Qualifier pic Andrew stands a clear head above everybody else? Does he actually have to throw the ball when he does wall balls, or does he just reach the ball up as high as he can and tap it against the wall at the 10' mark?
8:48 Rx
then, 45 lb max weighted pull-ups then 1000m run
good workout, Karen was a lot of "fun". I'm excited to take her out again sometime....
see ya tomorrow
Erik - yeah the nuclear radiation in our hometown made us grow extra tall.
And as far as the wall ball goes - Andrew has to bend over & reach down so that he can touch the line for it's too low for him ;)
Also here's an example of the difference in size between an average CF'er and myself:So side by side with Andrew they'd look even smaller!
5k run SouthEast CrossFit Challenge '08
Mike G is in front - he's 5'9 @ 180-185, Tommy is about 5'9-5'10 @ 175. I was 219 that day
Damn Leo. It's like "The Green Mile". I'm glad you and Andrew are here, it eliminates any of my tall man excuses when I get tired.
8:06 Rx, first timer, I'll break into the 7's next time.
10 something Rx. Not one of my favorites.
8:58 very nice WOD. Taking it easy to prepare for Sat-Sun not quiet sure what to expect, but I don't want to risk injuries or exhaustion.
Leo, the reflection is funny!
Leo, who is going to be at the Level I certification that you dislike most so I can knock them unconscious and take their spot?
9:40 something RX...well, she did it, Karen beat me again...
The word "hate" is a very strong word. It should be used selectively knowing that assigning the word to something could cause great and irreversible harm. I HATE WALLBALL!!!!
Leo and Andrew I think I'll go visit your hometown and get some of that stuff that made you tall!!
Will - let's not turn to violence quite yet.
Renee - radiation is no joke!
Details?
"July 25th,
10 am Goal Setting & Performance Nutrition Seminar 1 hr - Nuts & bolts of macronutrient ratios for different goals, optimizing rest & recovery etc."
And not to be a pain, but I am going to hold out hope that the Saturday WOD will return. Some of us miss a day during the week, and Saturday class gave an opportunity to make up a 4th or 5th training day. (Leo, I totally understand your point of 2 rest days.) Being that the Saturday class was always so crowded, I thought a second (Saturday) class might be cool.
I often work Saturdays, but it is nice to have the option if it is needed.
Got stuck at work last night, couldn't make it =[
See you guys tonight definitely. Erik said it's going to be a good one...
Leo I know I splash in it daily!!!
For Wednesday, July 1
10:50 with 10# ball.
I rested a little between every 25, but I think I could have rested less than I did and still completed well. Now I have a baseline, having never done Karen before.