Friday’s Question of the Day is generally me asking you a question. Today’s QOD is: What question do you have for me? Let’s keep them to questions on gym-related issues like training, nutrition, recovery, etc.Β
Every 2 mins for 7 Rounds
Run 200m
7 Jumping Pullups
10 Box Jumps
Compare to June 25/10
QOD: Have you got a belt for Evan? LOL
Yes.
Great picture Evan! And cudo’s to our resident photographer – you have captured some really amazing CFT moments!
I love the look of determination in his eyes! Hmmmm, I wonder where he gets that from? π
Love the pic of Evan!!
Warm Up:
– Mobility
– 5 Tire Flips (medium)
– 10 Burbee jump over box
– 15 Ring Ros
– 20 Hammer Strikes
– 300m medball run (20#)
– 400 Single Unders
WOD: Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
Test round: 1:25
Times:
– 1:19
– 1:28
– 1:32
– 1:40
– 1:38
– 1:40
– 1:37
Mobility
Warm Up
– 5 Tire Flips (medium)
– 10 Burbee jump over box
– 15 Ring Ros
– 20 Hammer Strikes
– 300m medball run (20#)
– 400 Single Unders
WOD: Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
(Test round: 1:34)
Times:
– 1:28
– 1:45
– 1:55
– 2:16
– rest
– 1:55
– 2:00
Only completed 6 rounds, should have scaled to 100m run.
WU on steroids
WOD: Scale # 1
100 m Run
7 jumping pull up
10 box jumps
:57
1:00
1:00
1:00
1;06
1:03
1:10
Probably should have gone Rx’d, but didn’t think I make all 7 rounds. Still not sure I would have…would have been close, I think.
Great work to the Rx’ers on this.
Have a great weekend all
Why for jumping pullups instead of regular pullups? I think we did regular ones last time?
It was jumping pullups last time. We want a fast cycle time. That wouldn’t happen if they were regular.
Crazy but fun warm:
– Mobility
– 5 Tire Flips (medium)
– 10 Burbee jump over box
– 15 Ring Ros
– 20 Hammer Strikes
– 300m medball run (20#)
– 400 Single Unders
WOD: Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
Times:
– 1:04
– 1:06
– 1:07
– 1:11
– 1:12
– 1:10
– 1:07
You know it’s going to be a good workout when you have Shawn Mather to chase π
QOD: Recovery drinks (protein shakes). Good or bad? The answer might be different depending on the individual so let’s get an answer for a “hard gainer” like me, and for someone trying to lose weight.
Recovery drinks are supplements. Supplements are not meant to take the place of real foods, but there in case you need it.
Post workout for hard gainers – Higher carbs, some protein. If you think of the Zone, let’s say you were 17blocks/day – that would mean 4-5 blocks of protein and 4-8 blocks of carbs. It varies depending on your body fat percentage and intensity level of the workout. What’s it look like? Salmon steak and mashed sweet potatoes.
Post workout for weight loss – No carbs at all, some protein. For these folks, it’s about controlling insulin, and ingesting too many carbs will hinder weight loss. This applies to men who are over 10% body fat and women over 15% body fat (generally). What’s it look like? High quality whey protein and coconut milk (not the watered down ‘beverage’ shit). Or just eat some meat!
QOD: Where many people try to lose weight with their diet, I am actually trying to gain, more specifically muscle mass. I lift heavy and train 3-4 times a week. Diet-wise, what is the best approach to gain mass on a Paleo diet? I eat lots of nuts, eggs and lean meats. I’m not full on Paleo yet because I eat some dairy to get the extra calories.
1) Weigh and measure everything you eat.
2) Enter it on Fitday.com or another calorie counting website
3) Eat 1000+ calories that you’re currently eating
4) Strict paleo may not be the best way. Carbs (such as sweet potatoes) may need to be eaten in abundance.
5) Limit longer workouts. Shorter = better.
6) I’ve heard of this working, but would not try it myself – GOMAD – Gallon of Milk a Day (whole milk).
Thanks coach…I was currently only drinking a 1/2 a liter to a liter of milk a day and that’s hard enough on my stomach… There’s no way I can drink a gallon of milk. What if I drank 1 liter of milk and 1 liter of coconut milk?
The other 5 tips are awesome!!!! Thank you..
Like I said, GOMAD is not something I recommend. If one is lactose intolerant, it will wreak havoc on your digestive system. The possibility also arises of developing an allergy to milk.
It would wreak havoc on your digestive system AND your wallet!! A gallon a day?? How much would that cost each week?
Roughly $40/week
If you drink a gallon a day, let me know the brand, I’m buying their stocks!
Warm Up:
– Mobility
– 5 Tire Flips (Small – because I was the first girl to go and didn’t know we had to use the medium one))
– 10 Burbee jump over box (black … thanks Jo for holding the box, I was just about to cry)
– 15 Ring Rows
– 20 Hammer Strikes
– 300m medball run (14#)
– 400 Single Unders
Test round: 2:10
WOD: Every 2 minutes for 7 rounds
(Scale 2)
– 100m run
– 5 Jumping Pullups
– 7 Box Jumps
-1:08
-1:11
-1:23
-1:24
-1:27
-1:24
-1:24
You did great on the box jumps!
I was congratulating myself every time I got a burpee box jump!!
Quite the warmup!
WOD: Scale # 1
100 m Run
7 jumping pull up
10 box jumps
Fastest: 1:15 Slowest 1:27 (or so)
Hopefully next time I can try Rx, need to speed up my box jumps. Good job doing this Rx wow!
WOD Scale 2
100 m run
5 jumping pullups
7 box jumps
Fastest 1:08
Slowest 1:31
QOD: What’s your take on intermittent fasting? I’ve played around with this a bit good for leaning out but will it help increase strength while sparing muscle?
Intermittent fasting (IF) has some benefits, but 3 things need to be in order first – sleep, stress and over-training.
Many studies have shown that IF can help with body composition, performance gains and reduces signs of aging.
There are also various ways to implement it. Eating less meals per day (lowers insulin sensitivity). Or pick 1 day a week where you consume nothing but water (and maybe a squeeze of lemon). That fast should last around 24 hours.
The bottom line is – look at your markers. If you feel better, you sleep better, you perform better at the gym, then maybe it’s a habit you’d like to adopt.
Bucket Lists
Let me start by saying I don’t have one. I’ve always thought they were a little creepy – what do I need to do before I die!?! Yuk. But beyond that, I never really had an explanation why I didn’t have one. Well, while working out this morning I had lots of time to figure it out.
It’s pointless to have a bucket list if you think you’ll never be able to achieve any of the things on the list. Now, that’s not a “boo-hoo” moment or even me being a defeatist – that’s just a giant scoop of the practical. For many people life has a way of abbreviating the childhood list of the possible – shouldn’t, won’t, can’t all pervade the adult vocabulary.
Here’s what’s amazing though – somehow over the last (almost) two years at CFT, my “possible” got bigger. Somehow, wod after wod there’s been a shift in mind set and that’s the power of CFT.
I still won’t have a bucket list to cross stuff off – how limiting would that be? Me? I have a list of What’s Possible and today I added to it:
Hotel WU X 2
WOD: “St. John’s Tour”
Run Signal Hill
Touch Cabot Tower
Circle Back by Battery Trail
Celebrate with Starbucks!
To everyone who said I could do it, and especially everyone who thought I couldn’t – thanks for the push!
YAY! I remember you talking about this “goal” not too long ago. Great job!
Just do it! π
You bet!!
You rock, Heather!!
pleasure reading this
*like
Awesome Heather! π
Great job Heather, what a WOD that must have been! Thanks for the inspiring read.
Fantastic!
And an inspiring, well written post too.
inspirational Heather!! thanks for sharing!
Great post!
Fun warm up today, nice change
Very happy about having no strength today, especially after 5 days straight
Wod Rx’d
Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
Times> 1:09, 1:12, 1:09, 1:08, 1:09, 1:04, 1:01
A week later and my hamstring is still bothering me from those 100m sprints, a 4 day rest will do me good
Wow buddy, sore or not those are awesome times!
You’re flying Darsey! Great job!
QOD: Is there a magic formula in our monthly programming when picking new WODs, old WODs & benchmark WODs?
This is the recipe for programming – http://cfmoncton.files.wordpress.com/2012/06/recipe.jpg
But seriously, there are quite a few things I consider. I won’t go into too much detail…
3 modalities – gymnastics, weightlifting, mono-structural (running, skipping).
Priorities – Tasks given (Fran) or Times given (AMRAPS)
Workload – heavy, moderate, light
Groupings – Singles, couplets, triplets, quads, chippers, sandwich wods, team
Actions – Push, pull, legs, core, concentric, eccentric, etc
Cycles – weeks focused on skill moves, strength moves, lighter weeks, etc.
I try to balance all of those things when programming.
I throw in the occasional Benchmark and repeat workout so people can check their progress. The themed months are coming up (July = Ladies Month, Aug = Heros Month). Just to keep things interesting π
You made a video once on how you do programming, you could paste a link to it – I found it interesting & explained a lot..
July and August… both exciting and terrifying…
QOD: On Revovery and Resting…what recommendation would you give on recovery time. Should it varie on the workload of the WOD? Or should it just be planed? Or does it mostly depend on each person’s ability, skill level or age or any combination?
if resting includes sleeping and relaxation then I may not be enough even if you get your days off?
Recovery depends on all the factors you mentioned. The CF prescription is 3 days on and 1 day off. Jo and I usually do 3-1-2-1 (the 1’s being our off days). But that depends on the workload and muscle soreness from the week. Super sore – take an extra day. Working out through pain is not useful. Just a little stiff? Get in and work it out.
So, to answer your question, we plan ours, but keep it flexible enough if needed.
One more thing, I think every few months, you need to take a whole week of entirely. Do nothing. Let your body recover 100% before beating it up again with workouts.
“You don’t get strong from lifting weights. You get strong from recovering from lifting weights”
I think this is my favorite question/answer so far!
I take a full week off every 90 day cycle. Is that in line on where the time should be taken off?
There’s no hard numbers for it. Just need to try it and see.
My QOD is about our strength training and hitting plateau’s. How can we change it so we keep getting stronger once we’ve reached that point? You mentioned the other day that you & Jo are doing something different than the 5-3-1 rotation, I assume that’s why?
You’ve asked about 29 questions so far.. There is a one QOD limit per person! π
I may have exaggerated, it was 5!! Lol
New folks – 5 sets of 5 of the strength rotation. Go as long as pr’s continue.
Experienced – 5-3-1 system. Can repeat 5’s and 3’s as needed. Generally works for many years.
Old fogeys – 10-5-3-7-5-3 system. It’s something I’m working on now. So far, I’ve PR’d 3 of 7 lifts.
As for plateaus, we need to assess whether it’s a strength gaining plateau or a technique plateau. Example – if you’re press is 100, your push press should be 130 and your jerk should be 170. If it looks like SP 100, PP 120, PJ 130, your technique is the weakest link. Another example – how far apart are your clean and jerk? They should be very close. If not, you have a technique weakness.
My QOD is regarding weight increase incriments during strength sets.
I know that if the technique suffers one should “dial it back”, and that the PR recommendations are listed…but when looking at what my goal is for that day/lift, I often have trouble knowing where to start and what increments to use for say a 5 weight set. I’ve seen people increase by 10# the first couple sets and by 5# after that, and I have seen lots of variations.
Are there a recommended increments for 5, 3 and/or 1 rep sets that are more effective than others?
We have a chart for that π Remind me next time you’re in and we can go over it.
Great! I saw they used one at CrossFit Fredericton and was curious!
I always do a warm-up set (50% or less). Then I generally start at 65-70% of what I’m going to lift. So, as an example I’m going for a 250# front squat. Warm-up with 115#, and sets at 165, 195, 225, 240, 250. As for percentages, that works out to 65, 80, 90, 95, 100%.
If you start too low, the last sets feel heavy. If you start to high, the volume may be too much and you may fail the last reps (if not enough rest). If you know you’ll have enough rest between sets, you could start at 70 or 75%.
Sorry for the late response.
My QOD is time vs Rx. As I get close (sometimes really close) to being able to Rx the weight in a wod I know that it will kill my time, and even though I’m not worried about where I finish in the pack, I wonder which I should be more concerned with: Time vs Rx.
Great question!!
The answer is – which ever would produce the most power output.
Physics says Power = Force x Distance / Time which = Intensity
Now, let’s create a theoretical workout: 10 rounds of 5 Deadlifts and 5 Pushups.
In one case, you could do 155# for the deadlifts (RX’d) or scale down to 135#.
The distance stays the same in both cases, and power for pushups will be the same. So the only difference will be Force (155# vs 135#) and Time.
If you deadlift 155# for 50 reps and move it 2 feet and it takes you 10 minutes for the workout – 7750# x 2 feet / 10min = 1550 foot pounds per minute
If you deadlift 135# for 50 reps and move it 2 feet and it takes you 7 minutes for the workout – 6750# x 2 feet / 7min = 1928 foot pounds per minute
Which one produced the most power? The 135#. You did more work, faster. And that is the goal of every CrossFit workout- to maximize your power output, therefore increasing your intensity and producing the best results.
Hope that makes sense. Let me know if it doesn’t.
Yes I remember last year!
Same here. I started CF at the end of ladies months and into the Heroes month. Looking back, these intense workouts were a great way for me to get into this type of conditioning. Looking forward to smashing PRs all summer long.
Warm Up:
– Mobility
– 5 Tire Flips (medium)
– 10 Burbee jump over box
– 15 Ring Ros
– 20 Hammer Strikes
– 300m medball run (20#)
– 400 Single Unders
WOD: Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
Test round: 1:39
Scale 1 Times:
– 1:15 fastest
– 1:21 slowest
Mobility
Warm Up
– 5 Tire Flips (medium)
– 10 Burbee jump over box
– 15 Ring Ros
– 20 Hammer Strikes
– 300m medball run (20#)
– 400 Single Unders
WOD: Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
(Test round: 1:34)
Times:
– 1:24
– 1:29
– 1:41
– 1:58
– 2:25
– rest
– 1:43
4 rounds completed at Rx
Great QODs, I enjoyed reading them!
Mobility
Warm up :
– 5 tire flips (medium)
– 10 Burpee jump over box
– 15 ring rows
– 20 hammer strikes (6lbs)
– 300m medecine ball run
– 400 single unders
WOD
Every 2 min. for 7 rounds
– 200m run
– 7 jumping pullups
– 10 box jumps
(Practice round – 1:26)
Time
– 1:19
– 1:28
– 1:34
– 1:39
– 1:43
– 1:46
– 1:46
OMG PEOPLE I FINISHED IT RX !!!!!!!!!!!!! I lost some skin on my leg during the second last round of box jumps but WHO CARES !!?? I FINISHED IT π Soooooooo pumped !!! Good job EVERYBODY ! This was a goodhard one π
Oh and thank Elissa for keeping my time !!! Really appreciated π
bienvenue!!! π you guys did great!!!!
Awesome work Chantal!!
Nice work Chantal G!
Great job Chantal!
Congrats on the Rx – as my mom always says “Skin will grow back!” π
great work!
Fun Warm-Up!
WOD: Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
Test round: 1:22
Rx’d
Times: 1:16 / 1:24 / 1:24 / 1:26 / 1:27 / 1:30 / 1:30
Super happy I made my goal of 1:30 or lower.
Thanks for the push(es) Corinna!
Nice work there Blake!
Nice work dude! You pushed hard tonight!
Mobility
Warm Up
– 5 Tire Flips (small)
– 10 Burbee jump over box (4 with 24″ rest 20”)
– 15 Ring Rows
– 20 Hammer Strikes
– 300m medball run (10#)
– 400 Single Unders (new PR 306)
WOD: Test run time = 1:48
Rest
Every 2 minutes for 7 rounds
Scale 1 – 100m run
– 7 Jumping Pull ups (rings)
– 10 Box Jumps (12′ & 25# plate)
Times: 1:07 1:11 1:11 1:15 1:21 1:24 1:31
cash out – calf stretch
Mobility
Warm Up
– 5 Tire Flips (medium)
– 10 Burbee jump over box (24β³)
– 15 Ring Rows
– 20 Hammer Strikes
– 300m medball run (20#)
– 400 Single Unders
WOD: Test run time = 1:34
Rest
Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pull ups
– 10 Box Jumps (24″)
Times: 1:27 1:35 1:41 1:50 1:53 1:59 1:56
cash out β calf stretch
Nice work this morning Gilles!
Yes, fun warm up!
Scale 1 and a half; every 2 minutes for 7 rounds of:
100 M
5 Jumping pull ups
10 box jumps
1:33 (ran almost 300 M…. oups)
1:17
1:08
0:58
1:01
1:02
0:49
Great workout, I was dead at the end. Impressed with Rx’d people! intense!!
test run: 2 minutes even
Almost ran 200M (oups oups)
I loved the warm-up!
WOD@ RX
1:22-1:23-1:28-1:32-1:33-1:34- 1:33
Thanks so much for keeping me in this one Blake!
Wow !!! Amazing time π
You did awesome Corinna!
Stupid tough warm up
Times:
:53 (PR by 9 sec)
:59
:58
1:01
1:00
1:00
1:00
Nope I like it! The Wam up that is.
Excellet time on the WOD Coach!
awesome times kevin
I had your slowest round in mind the whole time. Just needed to give it every round. Even though you weren’t there, thanks for the push.
Great times coach, you kicked this ones ass!!
Stop doing the cool warm ups without me!! (Amazing times by the way.)
Thanks guys!
Mob
5 Tire Flip
10 Burpee Box Jump
15 Ring Rows
20 Hammer Strikes
300m Med Ball Run 20#
400 Single Skips (PR of 211 unbroken)
then did the Warmup again to the Hammer Strikes.
WOD as Rx’d
1:15-1:20-1:28-1:26-1:27-1:28-1:34
Happy there was just 7rounds, the 8th would have been ugly!
A fun one!
Excellent work 5:30 class!
Have a great weekend fella CrossFitters!
great times Gabe!
wod rx
101
105
104
105
104
104
102
Wow, nice times!
Warm Up:
– Mobility
– 5 Tire Flips (Small)
– 10 Burpee jump up and down from box – 15 Ring Rows
– 20 Hammer Strikes
– 300m medball run (20 – too heavy, ended up walking back#)
– 100 Single Unders
Test round: 2:12
Scale # 2: 100m run, 5 jumping push ups, 7 box jumps (18″)
116
117
119
119
116
112
? last round
Mob
WU
WOD
1:08-1:11-1:15-1:18-1:19-1:21-120 wasn’t feeling this one tonight!! But it was still fun! π
Thanks for the high five at the end Amanda!!
Great job 5:30..
Great post, Heather! You are a role model for me. π
Warm Up:
– Mobility
– 5 Tire Flips (medium)
– 10 Burbee jump over box
– 15 Ring Ros
– 20 Hammer Strikes
– 300m medball run (20#)
– 400 Single Unders
WOD: Every 2 minutes for 7 rounds
– 200m run
– 7 Jumping Pullups
– 10 Box Jumps
Test Wod: 1:23
WOD Rx’d
1 – 1:20
2 – 1:23
3 – 1:26
4 – 1:30
5 – 1:30
6 – 1:30
7 – 1:29
8 – 1:27
This was awesome!!!!
Nice job!! Wow
Great job Eric!
Warm up :
– 5 tire flips ( small one, my legs are STILL sore and I have hard time to stand up from the ground just myself, small tire was more then enough for tonight… I think its good that I have to take a week off next week… Im too stuborn and I would of probobly not stop if I would of have the choice…)
– 10 Burpee jump over box
– 15 ring rows
– 20 hammer strikes (8lbs)
– 300m medecine ball run (10lbs)
– 400 single unders
Every 2 mins for 7 Rounds (scale 1 )
Run 100m
7 Jumping Pullups
10 Box Jumps
Practice WOD – 1:42
– 1:13 fastest
– 1:26 slowest
WOW!! … all I have to say for tonight! lol
…and… good job everyone! π
Oh!! and thanks Amanda for the tips and the push tonight!! xo
WOD Rx 1:23, 1:46, 1:59… Stopped, tight back. Arg!
Smart man to listen to your body Mario. There will be LOTS more WODs!
+1
Mobility
Warm Up
– 5 Tire Flips (medium)
– 10 Burbee jump over box
– 15 Ring Rows
– 20 Hammer Strikes
– 300m medball run (6#)
– 400 Single Unders
WOD: Every 2 minutes for 7 rounds
Scale 2
– 100m run
– 5 Jumping Pullups
– 7 Box Jumps
(Test round: 1:37?)
Times:
– 1:01
– 1:02
– 1:06
– 1:03
– 1:05
– 1:06
– 1:06
Only completed 6 rounds, should have scaled to 100m run.
Decided before even starting this wod that I should be wise and do scale 2. After spending the entire day at the SPCA redoing the Bark Parks, lifting, pushing wheelbarrows full of gravel, raking, etc I wanted to still get a workout.. which I did with scale 2
Nice to have a different wu π
I completed 7 rounfs.. and 100 m run each time.. ha not my comment after my times.. oooopppps
Kevin: QOD for you… I did read the Heat or Ice article and I am with Nadine.. it says ice, then heat but at the end says that is old school… so for hip flexor pain.. would you ice after a workout or heat? And its more achy pain as opposed to painful…..and yes I am stretching, stretching, stretching.. and had them massaged last week.. which has helped
I agree with this post in the article.
βIn general terms, use ice for a muscle/joint injury that is warm to touch, swollen, recent (in the past week or so), or a result of a heavy workout. Use heat for a muscle/joint that is stiff, achy, chronic (more than a few weeks old), or arthritic in nature.β
After workouts, ice.
Ok thanks!
WOD rx’d:
1. 1:22
2. 1:30
3. 1:45
4. 1:59
5. Made it to 4 box jumps..
6. Rest round
7. 1:44
I’ll take it as progress. 2 years ago I did the second scale. I’ll try to complete all the rounds next time it comes up.
Warm Up:
– Mobility
– 5 Tire Flips
– 10 Burbee jump over box (black Box)
– 15 Ring Rows
– 20 Hammer Strikes
– 100m Run
– 400 Single Unders
Test round: 1:36 with 100M
WOD: Every 2 minutes for 7 rounds
(Scale 2)
– 100m run
– 5 Jumping Pullups
– 7 Box Jumps
-1:10
-1:11
-1:14
-1:15
-1:15
-1:16
-1:10
It was different being at the Gym at 6:30PM