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Warm up:700m Row
10 each leg Rotating Toe Touches
30 second Warrior Pose
15 SDHP - light KB
(3 rounds)
WOD:
21 Double Unders (or 5x singles)
21 Lunge Steps w shoulder press (M=25-45 lb bar, W=15-35lb bar)
21 Push Ups
(3,4 or 5 rounds)
...when finished
100 ab mat sit ups (knees out butterfly style-hands to eye level)
11 comments:
PVC for bar
22:00
I felt my week off, good job morning class
5 rounds, 25 lb bar, push ups were tough after the lunges ....especially rounds 3 and up. time was 23 something
Great job everyone in the EARLY class
Tina
Greetings from Germany! Luckily the Marriott that I'm staying at has a C2 rower! Not today though...going on one hour sleep! See you all next week!
Did four rounds = 26 something with 35 lb bar and not DUs. Thought it was a good workout. Last round of lunges killed quads.
I think the article endorsing animal fat is absolute garbage and am surprised that CrossFit would put it on the blog. Clogs my arteries just to read it. Totally opposite of the Zone. richard
3 rounds. 35lb bar. Number 19, 20, 21 were rough on each set of lunges. 13ish.
rowed an extra 2000 before class. Do it, not that bad once you get going!
Great full body activity today. Good times posted on the board. I truly love seeing everyones form getting challenged and better as we go!
Richard, I agree with the contridictions in nutrition. I think it is good to let everyone know about the info that is out there through.... Going to the Guru in CF nutrition in later January, Robb Wolfe. I will be sure to bring up the topic of animal fat. What does the Zone say about coconut? Specifically Coconut oil? If it is a fruit...it would appear good....right? Just curious...
Doug - coconut oil is a no-no. It is high in saturated fat and dense in calories. Good fats are mono-unsaturated: omega-3 fish oil, olive oil, nuts and avocado. Bad choices are saturated (from dairy and meats), trans fats (like margarine) and omega-6 from veggie oils. richard
Good stuff Richard! :-) I love discussions like this that make us all think. I found this in Mark's Daily Apple (posted by Scott Kustes):
"A week or so ago, someone noticed my jar of palm oil in the pantry and made a comment about how palm oil is supposed to be bad for you. Next to that was my jar of coconut oil, which is also supposed to be bad for you. So I thought I’d touch on the many health benefits of consuming palm and coconut oils and show why they are not detrimental to health, and are in fact, good for your health.
First, how did palm and coconut oils come to be “unhealthy”? That one is simple: they are both saturated oils. And as we all “know”, saturated fat is the unhealthy fat that will cause you to gain weight, have high cholesterol, and lead to a heart attack. That all of that is bunk is irrelevant (Lenin stated “A lie told often enough becomes the truth” - seems to hold in this case)."
More can be read at:
http://www.marksdailyapple.com:80/guest-post-by-modern-forager-the-tropical-oils/
Just found another beautiful post on the topic of Saturated Fats. Would love to hear some more discussion from additional students on the subject. Thanks for getting the motor started Richard! :-)
http://www.thescreamonline.com/essays/essays5-1/vegoil.html
re: Fat. This type of anecdotal folk knowledge (aka 'Tavern Wisdom') from the lunatic fringe is what retards advances in health and fitness. You may wish to check Mr. Kustes credentials and qualifications B4 you waste your time reading his blog. richard
All this talk about trans fat has me craving an Almond Joy (coconut and all, though not sure I can get one here, darn). Everything in moderation.
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