090505 TUESDAY

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 In Daily Workout

Jorgy gets his gameface on for the qualifier

Jorgy get’s ready to start his heat.

Workout:

As Many reps as possible in 10 minutes.

Muscle Ups (3 sub chest to bar pull ups and 3 ring dips for each muscle up if you can’t do muscle ups)

“Ground to Shoulder” (for example power cleans) Male: 185#, Female: 105#

Post score to comments.

See the results from the Qualifiers by clicking here.

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Article:

Excessive Increase In Heart Rate During Mental Stress Before Exercise Doubles Risk Of Dying Suddenly From Heart Attack In Later Life

“In a study of 7746 French male civil servants the researchers found that men whose heart rate increased the most during mild mental stress just before an exercise test had twice the risk of dying of a sudden heart attack in later life than men whose heart rate did not increase as much. The study is the first to discover this association and since taking a patient’s pulse is an easy and inexpensive procedure, it suggests a way of identifying people who may be at increased risk. . .”

Click here for complete article.

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  • Big Dave

    0500 am

    39 times for

    10 rounds of 3 – Chest to shoulder / 3- ring dips

    29 – 155 lbs ground to shoulder

    I have lots of respect for 185lbs as I tried it a few times before working out and decided to be smart to lower the weight to 155lbs to get through the workout.

  • Stavros @ Diablo CrossFit

    Hey Guys,
    I need Mike P., Grace, and Amy to contact Travis H. regarding the beef order. He is coordinating this week. If you don’t have his contact information, email me and I’ll get it to you. He need to hear from you today or we’ll have to cancel the order for this week. Thanks!

  • Amy

    Stavros-
    Travis can contact me via email. claudenlila@astound.net….
    thanks
    Amy

  • Jeremy Jones

    Doesn’t this photo make Jorgy look so sweet and innocent?. . .

    -jj

  • Andrew

    Is there going to be a minimum rep like at the qualifiers?

  • Jeremy Jones

    Yes, you have to perform at least 10 of each exercise (or 30 pull ups and 30 dips if you are using that option).

    -jj

  • jorgy

    I have a reputation to uphold and pictures like this do not help make me look badass. I should be scowling with chalk all over my face and I should at least be flexing. Not a good image

  • Big Dave

    You should have seen the look on Joryg’s face coming down to the last minute of his workout here.. A MEAN face appeared all of a sudden out of no where… very funny to watch..

  • Craig

    My daughter Alana loves mean Mr. Jorgy.

  • Amy

    Mark, make room, this is going to be a long one. This is directed to all experienced cf athletes –
    I’ve been doing a fair amount of analysis about how to be more systematic with my training. I realized that in the past three months of making some deliberate and consistent lifestyle changes (sleep, WODS about 4- 5xweek, no grains/minimal dairy, basically paleo diet) i have netted huge gains I never thought possible for myself (no longer the chronically depressed, wiped out belly fat cortisol dumping insulin resistant vegetarian high carb endurance runner that I was, good times). So of course it stands to reason that becoming yet more deliberate will benefit me. One thing I feel acutely is that I am LIMITED by strength (uh, lack thereof). I see endurance is developing, speed increasing, flexibility decreasing (oops),strength/neuromuscular coordination needs focus. I started reading the 2nd ed of Starting Strength and am really interested in going through Rippetoe’s program at open gym hours. I know it will give me a great foundational form as well as help me develop neuromuscular coordination and strength in a focused way. plus I have weirdly found I like weight lifting. I want to follow his suggested program – so that’s 3 days/week, adding WODs that are metconish (short/intense) 3-4 days/week, and more deliberate stretching after warmed up to help with flexibility. I feel too that once I have more strength and dialed in form I can focus more on gymnastic ability. I think this plus or minus a trail run, uh, jog, once a week is plenty.
    Please weigh in on:
    the bench press. I get the basic “it isn’t functional” argument. But his case for its ability to develop upper body strength is very good, esp if done with dumbells vs barbell, and me needs more upper body strength, maties.
    overtraining. don’t want to. things to watch for? preventative measures?
    anything else that made you roll your eyes or sput your coffee out while you read this.
    fyi, from nutritional POV, i’m 95% compliant paleo right now, we have been since february (dairy is my allowance) . I started keeping a food and sleep log recently. I am considering measuring blocks as I tend to calore restrict or overdo carb intake when I’m not 100% on it, which is usually.
    Thanks in advance – I really respect the results of CF and the athletes in this community-

    on a lighter note, i did 100 double unders in my driveway today. peeing your pants at home is much more comfortable than at the shed.

  • Prashant

    100 Double Unders! Nice!

  • Mountain

    Inspired by Jeremy & Mike P, yesterday I did 21-15-9 of:

    clean & jerks (135lbs)
    muscle ups

    in 28:58. I think, with a little practice, I could go under 20 minutes on this. I think there are people at DCF who could go under 15 minutes. Hopefully, someone will.

    Also, my 33rd birthday is coming up in one week. Hopefully, Jeremy will grace us with a birthday WOD featuring the number 33. (Is that politicking on my part?)

  • Adam

    Couple things for DCF Community:

    1. Of all the people who receive Albert & Eve baskets, what are your thoughts so far? Do you recomend it? What box size do you think is sufficient?

    2. Is anyone signed up for to Breakers? Anyone interested in getting a group from DCF signed up and running together with our bright red (Darren designed) t-shirts?

  • Mountain

    I was reading an article about an NFL team (Jacksonville Jaguars) trying to change the culture of the team, and in the middle of the article, it mentions that the quarterback lost 20lbs in the off-season by avoiding carbohydrates:

    Garrard dropped the weight in a little more than a month after borrowing a diet idea his wife had used. The plan called for him to stop eating carbohydrates for 21 days. For a man who has feasted on peanut butter-and-jelly sandwiches since he was toddler, that was much harder than he anticipated.

    “I figured, it’s just three weeks. But by about day three or four, I just wanted some type of carbs: a piece of bread, a cracker, some crumbs, anything,” Garrard said. “I would fix my [19-month-old] son a peanut butter-and-jelly and I’d want to lick my fingers, but I’d just wash them off instead.

    “It was hard, but it’s about retraining your body to digest food a different way. Now, I’ll have a plate of spaghetti, but I’m full after half a plate where I used to have the first plate and then a second.”

  • Darren

    Amy,
    Great to see that you are getting huge gains. I have subsidized some of my training in the past with heavy lifting and it has paid dividends. But you need to realize and i think you do, That you can’t be great at all things, crossfitters are really good and number of things but not great at anything. If you are great at one thing another area of your game is slipping.

    With that said, there are lots of example of people going on stregth cycles for a couple of months doing less metcons and more stregth based lifting. But you need to know if you go on a stregth cycle you might get some body compistion changes, ie. big ole booty AKA Craig Butt. and you might gain that weight in you tummy back. but you can burn that off later, after cycle is over. I am by no means a expert, but I would love to talk it out with you and give you some examples of what has worked for others and what has worked for myself.

    sorry about spelling I am dislexic

  • Mountain
  • Carry

    I feel so ignorant when ‘yall talk about what ‘yall are eating….I have no formal plan. I try to eat as much protien as possible and I try to get in as many veggies and fruit as I can. I eat almonds and once in a while I’ll have a protien shake when I’m in a hurry. I eat pizza and drink beer (usually only on the weekends) and about once a week I have the elk burger from Fudruckers. I LOVE penut M&Ms and cannot be trusted when they are present.

    The ‘blocking’ and the measuring sounds so cumbersome to me. I know it makes a big difference and I know it’s a life style change. I suppose I’ve just got to focus on it more. One of these days…..

  • Dame

    Carry,you are not alone. The almond m&m’s are like crack for me, but I try not to buy them. But if im fiending i just keep telling myself it could be worse, because they do have good nuts in them, they just happen to be covered in sugar.

  • Travis H

    Just say NO to sugar!

  • Amy

    Darren-
    thanks for responding. Bring on the bootie! I am willing to sacrifice gains elsewhere to get a good grounding in strength and coordination. These have always been my biggest blocks. Today doing the cleans (as with all lifting) I was reminded again of how much I have to learn. Hopefully I will run into you in the next few weeks and I can pick your brain a bit.****

    WOD was 10 minutes of brutality sandwiched by a gasper of a warm-up and an evil sprinting game. I lifted 63 (used the women’s bar at Meg’s suggestion and really felt more control – thank you!) and substituted very spastic jump ups on the rings for the muscle ups (3 for 1). Final count of 44, heavy on the cleans.
    Jordan rocked the class and redeemed the pain he doled out by playing kick ass music and sprinting with us. Meg and Jamie are animals (in a good way ) . They always look so relaxed and I always feel like I am about to pass out., and Meg was hauling some hefty weight on the cleans. I didn’t pay much attention to the boys but it was a stellar group and the sprint relays were just about even.

  • grace

    Carry — I totally know what you mean! I worship the ground Robbwolf.com walks on… but come on. I can’t even count my burpees… Forget BLOCKS. (But I can count 70% dark chocolate squares and M&Ms *hha*)

    Amy — I’m seen you whip out WODs like an ANIMAL — wow WHAT strength!! You’re going to be another Carry soon! Thanks for bringing up these topcis b/c I’m wondering the SAME things… Thank God for thick rubberbands — I still can’t do 2 chinups. Consecutively. I’ve been here a Y E A R (well, I know JJ will say come in MORE, i kno i kno)

  • lauren

    Amy,

    I tend to eat too many carbs too. I used to eat a ton of fruit and I’ve found that what I’m really craving is fat. I added extra walnuts today to my breakfast and I didn’t need my morning snack – which is huge for me. I usually get hungry 2 hours after breakfast and I lasted five. I loosely follow the zone blocks too. I don’t have a scale or anything but I try to meausure some stuff or at least eye ball it and it’s been working all right so far.

    I have the same problems you have so I’m curious as to what you’ve found works for you. I could lessons on double unders.

  • Jeremy Jones

    The 7pm Playas, Pimps & Procrastinators was in full swing with just Prashant and Shilpa (everyone else must have been procrastinating).

    I did the CF.com workout

    3 weighted pull ups with 45lbs
    5 dead hang pull ups
    7 kipping pull ups

    10 rounds.

    For time, breaking it up as little as possible.

    32:27 and 17 sets. Brutal f’ing wod.

    You’ll be surprised how fast your strength and coordination excel, just from doing the regular WODs. Although a little additional work won’t kill ya. You are still very new to a lot of this, so in the beginning just coming frequently and consistently will take you far.

    That being said, making a list of goals to be accomplished by the end of the year can really help give you direction for your ‘additional’ training (Darren, Mark and myself like to call it our “Medicine” – because it is something you don’t like, and you should be doing every day to every other day).

    By now, you probably realize what your least favorite / worst movements are. You should set some goals using these types of movements as your parameters (i.e. 1.5 x bodyweight back squat, 20 consecutive pull ups, etc). After setting these goals, with a deadline (the end of 2009) you’ll be able to backtrack and set some smaller benchmarks to try and hit along the way.

    If you start this additional training without any real direction or goal, you may be spinning your wheels, or get distracted.

    As far as the whole “weighing” thing goes. . . do it for 3 weeks. Just 21 days. I am not even saying change your diet. Just weigh and measure what you are currently eating. Then log it on one of the many free online food logs. You might be surprised what you see. You’ll also get an idea how much 6oz of chicken is, or 1 cup of broccoli. Then you won’t need to measure much after that (you’ll be able to “eyeball” it for most foods).

    -jj

  • lauren

    Adam,

    I want to do Bay to Beakers too!

  • Jeremy Jones

    The 7pm Playas, Pimps & Procrastinators was in full swing with just Prashant and Shilpa (everyone else must have been procrastinating).

    I did the CF.com workout

    3 weighted pull ups with 45lbs
    5 dead hang pull ups
    7 kipping pull ups

    10 rounds.

    For time, breaking it up as little as possible.

    32:27 and 17 sets. Brutal f’ing wod.

    You’ll be surprised how fast your strength and coordination excel, just from doing the regular WODs. Although a little additional work won’t kill ya. You are still very new to a lot of this, so in the beginning just coming frequently and consistently will take you far.

    That being said, making a list of goals to be accomplished by the end of the year can really help give you direction for your ‘additional’ training (Darren, Mark and myself like to call it our “Medicine” – because it is something you don’t like, and you should be doing every day to every other day).

    By now, you probably realize what your least favorite / worst movements are. You should set some goals using these types of movements as your parameters (i.e. 1.5 x bodyweight back squat, 20 consecutive pull ups, etc). After setting these goals, with a deadline (the end of 2009) you’ll be able to backtrack and set some smaller benchmarks to try and hit along the way.

    If you start this additional training without any real direction or goal, you may be spinning your wheels, or get distracted.

    As far as the whole “weighing” thing goes. . . do it for 3 weeks. Just 21 days. I am not even saying change your diet. Just weigh and measure what you are currently eating. Then log it on one of the many free online food logs. You might be surprised what you see. You’ll also get an idea how much 6oz of chicken is, or 1 cup of broccoli. Then you won’t need to measure much after that (you’ll be able to “eyeball” it for most foods).

    -jj