jan 28, 2012
130 comments
01/28/2012
Hannah's Eleiko tree
She had some younger friends over the other day. I asked them what they had for breakfast usually in a casual discussive manner - as we were talking at the time about lunches at school. They spoke proudly about getting lunches at school and about how much they looked forward to that. They could easily recall pizza day was tuesday, grill cheese day was wednesday, etc...
So I contemplated after about how easy it might be for your kids to "get by" at an early age. As long as they can reach the cupboard and poor the milk (as they mentioned that they either did NOT have breaky OR had cinammon toast crunch each day - unsupervised)
So this is the case, AM cereal, lunchtime at school served, PM take out, it is SO easy for children to think they are taking responsible actions, as these good hearted kids were - but this gain on one end as seen through the eyes of the child was on the parenting end "less" input given.
So the question remains... (coming from a parent who makes the breaky and supper and a partner to someone who makes and packs the lunch) ... what kind of direction do you give?
And if you give direction...how much education is given with the direction?
Can we have only direction - does this build resiliency? (a thing that in society we and our children lack VERY much so)
Post thoughts to comments
function
as many rounds in 7 min:
10 thrusters - 75#/55#
5 burpees
being
part 1:
as many rounds in 7 min:
10 thrusters - 75#/55#
5 burpees
rest 6+ hours
part 2:
for time:
275#/185# Dead Lift x 35
Run 2K
will
part 1:
as many rounds in 7 min:
10 thrusters - 75#/55#
5 burpees
rest 2+ hours
part 2:
in 6 min build to a max clean and jerk
rest 2 min
take 90% of the clean and jerk max and perform as many reps in 6 min
rest 2+ hours
part 3:
for time:
50 CTB chin ups
100 wall balls - 20/14# to 10ft
F - post total reps
B - post total reps and time
W - post total reps, loads, and time
Im assuming the part 2 for "will" is power clean & jerk...? Other dawgs planning to use this method?
Function
Amrap 7 min:
10 front squats ub, 40 kg
5 sprawl-burpees
Result: 7 rounds + 2 fs
Right shoulder (not the one I had surgery on) really stiff from the burpees on wednesday. 20 min wu and prehab didn´t do the trick so I skipped burpees and thrusters, added some weight and did fs instead. Paced it to one round a minute, a bit to slow for my lungs but my legs felt fine with that.
Vancouver DAWGS? I am traveling to your city can I to someone's gym and train next week?
Do you do all of these wods? Function, being and will? I am new to the site and am trying to get the program right.. Thanks
Being
7 Rounds
Legs were limiting factor. Legs still pretty messed up from the 250 Wallballs. Thrusters were in sets of 5 after 1st round.
@ Alex, DO NOT do all three of the groups, they are programmed differently, and you'd have all the time in the world to do all three groups.
Go to this link to read about the groups: http://optexperience.com/bigdawggroups/
Also, go to the FAQ page and read the FAQs before starting up, because some of the "lingo" used for programming may be foreign.
@ Rich
I'm reading it same way you are, power or regular clean without having to go below parallel
A whole bunch of stuff going on with the WOD today- up most of the night with the baby, misread the weight for the WOD in my sleep deprived state and used 65# instead of 55#, and had to do Thursday's C&J yesterday so my shoulders were already sore.
AMRAP 7 min
10 Thrusters 65#
5 burpees
3 rounds + 4 Thrusters
Rest. Then went for a 2 mile run.
I couldn't believe it, but I was actually wishing there were more burpees in this WOD. Despite all of the hiccups, I really enjoyed this workout which is what matters to me in the end. When it was said and done it wasn't a bad day in the gym afterall.
As I sit here digesting my 5 eggs cooked in coconut oil, 3 pieces bacon, 1 large orange, and coffee with heavy cream, I do believe most of the issue with mainstream nutrition is a lack of education more so than lack of supervision, though it does play a role. I was lucky enough to be brought up by 2 active parents who were interested in my nutrition so my palette was accustomed to lots of fruits and vegetables. There are quite a few in today's younger generation who DESPISE most vegetables and even most fruit (despite the sweet taste). That could be a function of either not eating enough of them, "hearing" from friends how much "better" cereal and chex mix tastes, or it could be the parents not balancing eating healthy 100% of the time and letting their kids, well be kids (meaning they scold their children for having the desire for candy/desserts vs always wanting to eat vegetables). Now I am not a parent, but I do believe I have learned a great deal about lifestyle choices and nutrition from being a part of this community, and eating healthy and being active at a young age is something I believe very strongly in, so I will delve into some of my thoughts on this as well as the topic James brought to hand.
Parents who are under educated on nutrition will go with the “main stream” knowledge on how to eat, or they will follow the path towards the “easy dinner.” I may be nosy, but when I go grocery shopping (I shop at the commissary on base, because it is WAY cheaper than whole foods/harris teeter), I always peek at carts of parents who have young children with them. I do a quick glance, and wonder how busy their life is that every meal must be microwaved or come out of a can/box. I obviously do not know their lifestyle choices, family dynamics, or even the level to which they have been educated on the topic of nutrition. I don’t think you can feed children healthy all the time (direction), without explaining to them (breaking it down “barney style”) the REASONING behind the “prescription” so to speak. I believe, they will ask you, “Why do I have to eat this when Johnny Smith’s Mom lets him eat captain crunch and eat ice cream everyday” You can’t just say, “Well, Johnny Smith’s parents are full of snot and I don’t want you hanging around him anymore.” There has to be some sort of a “why” behind, “You are eating this because it is healthy.” Well kids are naturally inquisitive, so they will most likely ask. Instead of going to a huge discussion about the obesity epidemic, how the government supports agriculture, and the insulin response in the body when it digests carbohydrates, figure out a way to connect to the child and explain it in a way that will help them make the conscious decision when you ARE NOT around to snack healthy. So when you provide direction, by pointing them in the right direction as far as foods are concerned, you must simultaneously explain to them the reasoning behind what they are eating.
@ rich and b rott- where are you guys inferring this from.. It says go to a max cJ in six minutes then do 90% of that max as many times as possible in six minutes.. I believe that's lift as much weigh possible, which is normally done with the squat clean and jerk, then do it at 90% a shit load of times. I'm going squat clean gents.
Function
No training for me today.
Addition:
As defined through I lifting - any time you see plain "clean and jerk" assume it's squat clean. Unless it says power clean. With that being said, James would prob say its up to you and what you want the training to be, intensity wise, priority wise etc.. But I'm just guessing, can't speak for the man
@Samuel - I tend to agree that it's a lack of education more than anything. As someone in their mid twenties (with no children yet) the single greatest challenge I face when trying to help friends and co-workers my age to eat better is the fact that they don't know HOW to cook vegetables, and sometimes don't even know what most vegetables are. Many grew up on canned, frozen, and microwavable varieties that tasted as torturous as kids can make veggies sound. I was recently told by one man that the only veggies he eats are 'lettuce and corn'. As the child of parents who knew and taught me how to cook tasty veggies and as part of the generation likely moving into parenthood now if not soon, this disturbs me.
@Matt...thanks...during construction series 3, "clean & jerk" / muscle up couplet...did you do squat clean or power clean and jerk? Wondering if I did that wrong too...since it only said "clean & jerk"
My wife and I try and eat very well, in fact it has become a lifestyle for us. We have wild game ( caribou, sheep, mtn goat) from Alaska hunts, grassfed beef, free range pork and chicken from a local farm. We are lucky enough to have a farmers market we can ride out bikes to and pick up local fruits and veggies. It's just too bad we can't go out and catch some wild salmon, halibut, ect like we used to in Ak.
Since our son starting eating solid foods, his diet is very much like ours. He loves every veggy and fruit ( berries and kale are his favorite ) we put on his plate. It will be tough to monitor his intake once his days of playing at friends houses on his own and choosing his own meals.
And with that, I think the best way to keep him on "track" is to educate him. I agree with most others on here, that to educate on healthy choices, how to prepare food so it tastes good ( for the older gens), and to learn what NOT to eat are critically important.
I can only hope the example we set here at home will help him make the "right" decision on his own when the time comes...
"will"
M/23/195 (gained weight)
Part 1:
8 rounds unbroken
Thrusters weren't bad I kept a good rhythm but man...those burpees ruined me. I am not good at burpees when I'm gassed but I didn't stop moving even though they were slow.
Being group.
Did "Helen" with my clients today.
10:02 -not a PR, but given all the grip issues since my surgery, I'll take it.
Also got to see my wife do her first Rx "Helen ". That was pretty cool.
Will
Part 1:
9 rounds even
Part 2:
275# (failed on 285 jerk) Felt some pain in my elbow on the jerk. 285 Clean was pretty easy.
Started the 6 min C&J with 250# and got to 5 reps before I decided pushing through the pain in my elbow wasn't worth it.
Part 3:
5:38
I wasn't sure if we were supposed to do all of the CTB first and then move the the wallballs, but I decided to just get the work done as fast as possible so I broke it up into 5 sets. Feel like I could have gone a little faster, took too much time transitioning between the movements.
Being
Part 1
7rds + 3 thrusters
That shit hurt!
**Correction**
9 rounds
"will"
Part 1:
9 + 1 thruster
- came out very hot.. Not necessarily the smartest thing but I believe you have to go balls to the wall out of your mind to see where you're engine is sometimes and access how long you can keep that speed.
- lost gas at about 4th round- which was a little over 2 minutes.
- good data
Last night when I cooked my supper I was a little suspicious of the last two pieces of bacon in my fridge as they might have been getting a little old, but I cooked them anyways. Needless to say, I was suffering big time this morning from that bad decision. I had to fight the urge to purge all morning, and was on the toilet a lot. Anyways, I decided to suck it up and do part 1 regardless and I'm happy I threw it down.
WILL - Part 1
9 rounds + 10 thrusters
I thought I counted 10 rounds +10 thrusters but I wasn't sure, so I think I must have miscounted especially since I am not 100% right now. I felt weak and frail the whole time but just did not stop moving, so this was a mental victory for me. Going to eat some immodium and a good breakfast, go back to bed for a bit, and be ready for parts 2 and 3 this afternoon. Onward.
@Baird, Rich, Sam - If Coach does not specify which type of clean to use, then it probably doesn't matter as long as you put up as much weight as possible. Some people can PC more than they can SC because they're more comfortable with that movement. In my opinion, if you're equally comfortable with both and want a true 1RM, it's squat clean all the way baby!
Will
Part 1
9 rounds
My question is for part 3. Are we supposed to do all 50 CTBs before moving on to the 100 Wall Balls, or can we split them up as we see fit?
@ Rich and Chris- what chris said is exactly what I was thinking.
guys I think we are looking into this too much.
the way I'm interpreting these are
for part 2 use whichever power or squat clean that is going to allow for most weight overhead. then for the 6 min amrap use whatever will allow for most reps, so if you can pc it and get more reps done that way do that. Usually if power or squat is wanted it is mentioned in workout description
for part 3:
50 CTB first then 100 WB. If this was a get it done in an manner you'd like I believe that would be noted.
Will
Part 1 - 9rd + 3 thruster; 138 reps
Felt the squats from last night. Burpees got slow and painful. Was at 5 rounds half way through so didn't fall off too much second half.
@Pat - ya... I thought so. I can hope for something easier can't I ??!!
Being
7 rounds 5 thrusters
Gave it about an hours and did part 2
12:42 (225lbs)
Started out great with thruster burpees, and just faded!! My legs where gone by round 4
As for the dead lift 2k run, felt ok but really need to work on my running!
From my observations of other people's kids and what they eat, it seems like kids at a very young age become empowered when given a choice of what to eat. However, that choice is usually based on what tastes good rather than its nutritional value. It makes sense to me that a child will pick something tasty rather than something they don't like to eat. This is based on the fact that they have been given a choice. Children should play a role in what they are eating, but they need to understand that healthier food is BETTER for them. This is where parents needs to be educated on what is actually healthy. A lot of toddler foods (ones they can pick up) are limited in nutritional value. I question why children are given other types of food, which is marketed towards parents as the 'healthy' choice, rather than eating meat, carbs, and fats. Do children really need to have special foods that are kid friendly or can they just eat what an adult would but cut up into smaller pieces?
Everyday I walk down the hallway and see what kids are eating and very few have balanced lunches. Lunchmates/lunchables seem to be a popular choice - these perfectly packaged and easy to assemble lunches give the impression that the kid gets to 'make their own lunch' while they assemble bite sized pizzas or hot dogs. It grosses me out. Seems like a very easy way for a parent to 'make lunch' for their child.
There has to be a balance between choice and empowerment and educated direction from parents (or teacher in my case).
Being
1. 6+8 thrust
1.5hrs rest
2. 13:59 (6:18 dl, 7:41 run)
Was able to get in both workouts while on the road due to the superb people at CrossFit Asheville in North Carolina, which is an ideal training facility. Shannon was so hospitable to have me WOD and I really enjoyed working out with their crew including Amber and Becca! What a great community!
Being 43m/167/6'1"
Part 1
6 rnds
Shoulders (& cv engine) @ 85% from strong week of effort
75# = approx 50% 1 RM
Legs held up very well
Part 2
11:23 @ 225# = 70% 1 RM (325#)
DL felt surpisingly strong
Run=wheelhouse (even @ 30+ mph wind gusts on hilly paved terrain)
Being
Part 1
8 rounds and 4 reps
Part 2
16:07, DL was about 4:30, maybe 30 sec transition time and about 11 minutes for the run, 2,2 km in the snow :)
"will"
M/23/190 (Scale was wrong the other day)
265 CJ (NOT a PR)
- Hit 245, then got 265, and missed 275 FOUR times, it was very annoying, I got the clean perfect every time, but could not lock the jerk in. My buddy told me I was dipping too low and I needed to dip about an inch higher and pop up quicker. Tried that on the last 2 reps, and the first one I caught, then dumped it, and the 2nd one flew up so fast I missed it behind me. Now I know what to work on for this. Frustrating. Onward.
245 for 90% (240 was actually 90% but I wanted a little redemption) 10 reps.
Worked on the speed of the dip here, and missed 2 of them, but It was good practice.
Will
Pt 1: 8 rnds + 10
Rest 30 min
Pt 2: 245, 275f,f
235: 7 reps (missed 3 or 4 reps)
Shoulder not feeling good today.
@James T.
Thx for the shout out! I'm glad you enjoyed yourself. Best of luck with your training!
Will Part 1
8 rounds + 5 reps
-shoulder fatigue made me break thrusters too much
Being part 1: 5 rounds + 5 thrusters. Very tired today. So tired that I got the gym's opening hours wrong and got there for part 2 ten minutes before closing. Just as well, I guess I needed the rest today...
Being
Part 2 only (resting wrist):
275# Dead Lift x 35
Run 2K
9:24
(1:55 DL for 5 sets of 7 then 7:29 2K, negative splits on the run)
being
part 1:
7 rounds + 1 rep = 106 reps
rest 15 mins
decided to do will part 2:
195# tied a PR
15 reps at 175#
I think if I had another minute I would have set a PR
Felt good today.
Being
Part 1
8rds+5thrusters
15 minutes rest
Part 2
11:22
Mentally weak on part 1. Wanted 10 rds and like Baird I came out hot (3 rds @ 1:45) and hit a wall. Could have kept grinding but instead stood around watching the clock. Not sure the legs are fully recovered from the 250 wall balls Thursday.
Part 2 was OK. DL in just over 3 minutes then 8ish minute 2k. Took 400 metres just to get rid of the merry-go-round sensation. Not great but not bad.
@Pete. That is an excellent time! 7:30 2k after high rep DL is moving. Nice.
Being
Part 1: 5 rounds
Part 2: 11:59@90kg
I'm out of town visiting friends this weekend so I had to do part 1 and 2 at the same time with only 15 minutes of rest. On part one I got tired in the lower back doing thruster, burpees went fine though. The fatigue and lack of rest between part 1 and 2 made me go with lighter weights on the deadlift, maybe a bit to light.
Being:
Part 1
7 rounds + 8 thursters
Rest 3 hours
Part 2
11:53
My legs are trashed from the 250 wallballs that I did on Friday.
Function:
Started with 15x3r of back squat with speed bands. Followed up with heavy cleans, hit 285, missed 295. #'s down quite a bit from pre-surgery, but I was very happy today. Decided to tack on the amrap after:
6rds +1 thruster. About as good as can be expected now.
As for the food. I have a 3 year old boy and 1 year old girl. We eat very well at our house, freezer full of grass fed/finished beef and pastured pork and chickens, eat seasonally, veg from market when not under 3 feet of snow. Our children eat what we eat (more fruit though), simple as that, though behind the scenes it is not as simple as that. My wife and have not enjoyed a meal as a family in the last year, as getting our son to eat our food is a constant battle (my daughter eats EVERYTHING in front of her). It causes a lot of stress. It would be much easier to give him the food he wants. It would be much easier to prepare the food he wants. It would be much cheaper to prepare the food he wants. I would have way more free time if I prepared the food he wants. More money, more time, more money in the bank, and all it costs me is a sick, malnourished, underperforming child. Trust me when I say it is a large and constant battle, and we knew it going in as both my wife and I were picky eaters growing up. My parents took the easy route and I always wondered how the first 28 years of my life would have been different if they hadn't. No doubt in my mind my older brother, an NHL draft pick, would be doing that for a living. Pretty much everyone in here follows the same nutrition principles, but I am one of the lucky few who met absolutely no resistance from my spouse in switching to this. Very few people have careers that give them unique perspective on the direct results of how we eat (Wolf discussed it with lab techs and blood work in his book), and my wife is a grade 1 school teacher. Every day she watches her students eat lunches and snack, and there is a clear and obvious relation between the quality of food the children eat and their performance at school. I'm not just talking grades, but physical, emotional, energy levels, attitude, attention levels, etc... But for her it comes back to one thing; the kids eating healthy are bitter about it and want the other students Dunk-a-roos, not their apple, and it perpetuates the cycle at home. We're beyond dealing with other parents judging how we feed our kids (you make your kids eat a diet? aren't you worried they won't grow properly without grains?...) but it is the harder path to walk.
You can't teach your children discipline if you have none of your own.
Being.
Did a WOD with the crew at 7am:
12 min. AMRAP
3 65# pwr snatch
6 HSPU
9 Ring dips 5+2 rds.
rested about 30 minutes then part 2
did 8 DL @ 185 then scaled to 175 for remainder - 23:00
The DL were singles but the run went well and my recovery was surprisingly quick. I have mental issues :)with heavy deads- this was great to help me push through. Thanks @Becca and @James for the push!
"will"
Part 1:
9rds +3reps - legs felt very lactic prior to starting and a little tender from Thursdays effort. Everything UB...breathing was good, stuck to plan of fast thrusters, mod speed on burpees
rest 75mins *got restless*
Part 2:
265lbs - 90% @ 240lbs - 10reps....- gamed wrong, 6min went too fast...C&J tech felt off in the first 6min, felt comfortable during 2nd 6min
rest 20-30min
Part 3:
7:09 - C2B were done ladder style (10,9,8,7,6,5,5)..took more time than I thought it would...Oh,Well. next time I'll do bigger sets.... Did 110 (50,50,10)Wall Balls, too cold to go out side for 10ft WB against house..mark in garage is 9ft 5inch, so did extra 10reps
Being
Part 1- 8 rounds + 3 thrusters
Legs are still sore from wall balls Thursday. Tried to push the pace and hold on. Slowed the burpees down starting on round 3 to make sure all thrusters went unbroken. Transitions from burpees to thrusters maybe could have been quicker.
Will:
Part 1: 8 + 1
Coach class + tutor (3 hr rest, no food...fasted for part 1 and 2...)
Part 2: 1rm = 280lbs...had more in the tank but ran out of time
6 min amrap @ 253lbs (1lb more than 90%) 11 reps.
Came out too fast on part 1...3 rounds in 1:51. Thrusters consistent...burpees just got real slow and transition time went way up.
Part 2 had 290 or 295 today but no time. Was doin 2 reps/min on amrap till min 2 and slowe down. Had 15 secs after 11th rep on amrap, wanted 12 but didn't have it mentally to pick it up with no rest.
7 rds plus 12 reps. Not pleased. Just couldn't breathe well after a couple rounds. have a minor cold right now. possibly going to take rest of weekend off and try to get back into eating bees mentality because performance hasn't been good since last online comp.
rested 15 mins and started the CJ and felt something in my back so shut it down.
I have decided to change from being to will. Very motivated to see i how far i can go. I will give it a try for 6 months and then evaluate.
Will
Part 1: 7 + 8
Part 2: power clean 100 kg + 10 reps 90 kg
Part 3: 8.40
8h rest between part 1 and 2. And 5 min rest between part 2 and part 3. Very happy with part 2, its a PR. Part 3 just destroyed me. Did c2b in just under 3 min, and just fatigued to death on the wall balls.
Will
7min AMRAP - 6rounds plus 4 thusters
Max C &J- 245- failed on 265 jerk
Reps in 5 min at 225- 5 failed 3 attempts on jerk
50 CTB and 100 WB- time of 8:43
felt very sluggish today..
Being
6 +7 rds legs r smoked from wallballs
250 wallballs yesterday 17:12
Will
Part 2 - 300# (5# PR)
Rest 2 min
270# - 4 reps. Made 7 attempts failed 3 on the jerk. Clean was fine I'm just not real strong in the jerk when it gets heavy for reps.
Stoked about PR, been wanting 300 for a while but Dissappointed in second part. Need to improve on jerks.
All squat cleans and split jerks
Will
Part 1: 10 rounds + 3 thrusters
Everything unbroken except round 10 of thrusters. Legs and shoulders pretty sore from the week. Burpees were chest to ground then full extension. Didn't jump which sped things up
Part 2: 120kg (264#)- 90%@ 110kg (242) 8 reps
Jerks got pretty tough during Amrap
Part 3 in another hour
Being
Part 1: 5 rounds + 11 reps
My gosh, i was dying cardio wise. Never felt heavy just oxygen depleted.
Very humbling workout. Part way through I was thinking this hurts as bad as Fran.
40/6'2"/207
Will:
Part 1: 8 rounds - 2 seconds to spare
+40m rest
Part 2:
A: 80/90/100/110/115/120/125/127.5kg (280#) - mentally had a hard time with 1st pull and dropping to a squat when it got heavy.
B: 112.5kg (248#) x9 reps
Part 3: coming soon
being
Part 1:
111 reps (7 + 6)
4 hours rest
Part 2:
11:54
Happy with both of these efforts, especially given the level of soreness from giant Karen...
Being.
115 ( 7 + 10)
Unbroken.
I figured this was going to hurt after Karen's evil sister. Legs
Were really sore, did a lot of foam rolling yesterday. Wanted 8 rounds
But time was flying by. Burpees were a bit slow, shoulders were tired.
Head judged the Faction Games 101. Our first beginners only competition. So much fun. Got a little late start. Gonna have to hit these with short rests.
Will:
Part 1
9+ 10 thrusters + 1 burpee
Function - pm
8rnds
After warm up I set a goal of 8 rnds based on timing /rnd and projected rest per set. Didn't go as smooth as planned but was able to go ub on last thrusters after breaking the three sets before that. Pleased.
For a long time my kids thought that you could only have lunch orders on your birthday at school.
I found an empty tin of tuna on my 8 year olds desk when I got home from work yesterday, so she reached for the right food at least.
Stick to your guns, don't buy the food you don't want them to eat.
Some days you won't be popular.
Part 2:
286- took too much time to build up- cleans felt very very light- I was triple bouncing in the bottom
-255 x9. Did 4 squat cleans when starting the AMRAP forgot to jerk it, then realized it and starting jerking.
330 clean is coming!!!!!
what Poly said...
Have 3 girls; 5,3 and 2 and when working with overweight and obese people I get paranoid and obsessive about not giving them crap.
Living next to a family of 4 obese my kids understand to some degree what food can do to you. They know people come to see dad (me) because they are sick because of the food they ate.
When they do eat crap, given to them by family members who are certain that I am a fruit cake and our kids are missing out, my two oldest girls have noticed how they get a belly ache and we talk about that.
However, I also agree that once in a while they need to try it, to build resilience and to test and see the reaction. They are starting to understand what processed means, we call it crap food and it won't build muscles, no muscles means no monkey bar fun, no energy for workouts so they are getting the picture - however mainly to please dad, but hey they are 5,3 and 2.
My problem is that they do what dad wants them to do but secretly they wouldn’t mind a piece of toast.
My education is to talk about what it is, why we don’t eat it and ask them to notice how they feel after bread, or explain when they are crawling up the wall, why they are little shits who has had too much sugar and my hope is that they will understand, maybe not today or tomorrow, but later.
As for what Poly has been through, you gotta stay tough - i see so many parents with fussy eaters - often it is more lack of discipline from the parents side, giving the kids a choice and slacking on the principles - kids are soo bloody smart and they will try to get it their way.
My oldest is a very slow eater which is a pain in the bum but in one way I can't push her to eat any faster as I know she will start to swallow her food. I know the importance of good chewing, so it takes what it takes.
have rules, don't give in, be a tough but loving parent
Will
Part 1
7 rounds
Breathing was fine but got some crazy lactic burn in my shoulders,,,burpees were slow,,feel beat up, sleep hasn't been the best
One hr
Part 2
320
Split clean n split jerk
290 managed 5 1/2
Didn't really know how to pace this one,,so kinda took it easy,,probably could of squeezed out a couple more,,,my lats are still crazy sore,,this is my first full week back and probably gonna skip part 3,,50 more ctb would be suicide on my lats
"will"
M/23/190
Part 3:
7:11*
*Did COVP Chest 2 Bar because the pullup bar I used was mounted on the wall and I couldn't butterfly effectively without hitting either my knees or foot against the wall.
10/10/10/10/5/5.
Wall Balls 30/10/10/10/10/10/10/10. Bleh, just had the "get through it" after about 50 reps. Lots of breaks.
Will:
Part 2
305#, missed 320#
275# x 9, Should have shortened rest earlier. Had no idea how to pace this. Fun!
I have no quads. Here goes nothing.
Being
Part 1.
7 rnds +13 ( 118)
Part 2.
11:41
DL. 10, 6,6,5,4,4 about 3 min
Run about 8.5 min
icy sidewalks made the run a little slower
felt good today other then the legs where still sore from the WB's
Just trying to understand the programming and the differences between fiction, being and will.
Being:
1. 7+4 thrusters
Rest 3hrs
2. 11:53
Legs are still smoked from the 250 WB as I'm sure many are.
Part 3:
"will"
6:18
40 unbroken ctb then 5/5- had no killer attack or delve to go unbroken
- first 37 wallballs then sets of 10, broke way too much
- right now I'm very worried about my performance- not from a comparison stand point but a how the engine feels.
I don't have the overall composure I'm used to or the killer instinct and drive to push through sets. I'm going to take tomorrow and Monday off prob and let my body heal. I hope I start feeling like myself again.
I've been following for a while, but decided to start posting today.
First, James thanks for all you do I'm amazed at the knowledge you provide for free and how much I've learned both about fitness and about myself over the past few months.
Second, a little background. I'm 37, a father of three young children (4, 2, 1mo). I work full time in Northern VA and workout in my basement. I played football in college, but let myself go for several years after. I'd dabble in various fitness programs but never stuck to anything more than six months to a year. I found Crossfit while on a deployment about three years ago and loved the competitive nature and intensity of the workouts and haven't stopped yet. About a year ago I was getting fatigue injuries and not making gains doing main site programming and started looking for something else (not to mention the main site's shenanigans) I found this blog and never looked back. I'm performing at a higher level and have been injury free for the duration. So to James and all the folks who contribute to the Big Dawg Blog thanks again for what your doing, you are changing people's lives for the better.
To all the Dawgs I'm humbled by the consistency I see and inspired both by your performance and lifestyle.
For the nutrition discussion today Poly hit the nail on the head. Getting the kids, and the spouse for that matter, to eat and make healthy food choices is almost impossible. It is a continual fight. My spouse is an FNP whose nutrition background is out of the textbooks of the late 90s, i.e. high carb, low fat, and moderate to low protein. My kids eat very little pure junk, but she just can't accept the negative impact glutens have on the kids and their link to behavioral issues. They get lots of goldfish, pasta, and bread and very little meat and protein. She's naturally athletic and a buck ten after three kids. She never really dieted, so she doesn't feel the need to eat "more healthy" or work out more than the minimum. I'm not blessed with her metabolism so I have to fight hard not to gain weight much less perform at any significant level especially on the main stream carb laden "healthy diet." Bottom line is If both parents aren't sold on the kids nutrition, doing anything other than the norm is next to impossible. Slightly off the direction/education/resiliency topic, but thats my battle. I do try and educate my 4 yo by simplifying it to foods that make him "slow and fat" vs "fast and strong". He always asks me before eating anything new what it will do to him. It has worked somewhat as he is now eating boiled egg whites instead of gold fish as snacks. Of course that argument isn't quite strong enough to get him to switch his mac and cheese for broccoli and carrots, but it's the little victories around here.
Anyway glad to be a part of the community and from now on my posts will be much more brief!
Being:
Part 1: 7+9
Paced too much too early and realized it about round 4 that I needed to speed up. Too late at that point.
Part 2: 12:54
DL were 20/10/5
DL in 2:30, 30s to get upstairs and to the road then 9:54 to run
Running is on my long list of weaknesses!
decided to get right back on horse and give part 3 a go.
6:58. pleased.
chins 20 then three sets of 10. done at 2:04. 5 breaths then started WB.
40-24 then small sets of 7-11 reps to finish. felt like a decent performance.
Matt:
I feel the same exact way you do.
I find that I settle for "good enough" on most wods and settle for an average score. This tendency has vanished during any competitions but I find myself wondering why I can't go into that dark spot more often during training. will reevaluate how i feel tomorrow but I may also take an extra day.
Will
Part 3: 7:22
Ctb all kipping 10-10-10-10-5-5
Wallball: 25-25 then rest sets of 10
Felt good throughout. Didn't push too hard, recovered quickly
Will
Part 2
235# not happy. Right shoulder felt uncomfortable. Throwing to much batting practice
210# 9 reps
Will
Woke up today really feeling tender in the low back area.
Part 1:
7 rounds + 4 thrusters (feeling probably about 75-80% here)
-Rest 1 hr-
Part 2:
built to 215# and then called it.
did 6 min AMRAP at 205# for 11 reps, this felt extremely heavy today and back was tender so didn't want to push too hard and wind up needing a mutli-day recovery
-Rest 2+ hrs-
Part 3: (modified a bit because I haven't sealed up my med ball yet)
Partner MAP session with the girlfriend.
5 sets of 10 UB butterfly CTB and 20 fast KBS (55#), times were all around :50-:52. Butterfly CTB are definitely improving.
Being
Part 1
6 rounds plus 2 (thrusters always destroy my will to live, even light weight, was keeping constant, but I'm really slow at thrusters)
Part2 (about 3 hours later)
12:45 (did 3 touch n go deadlifts every fifteen seconds, pretty sure I miscounted and did 38, can't really remember if I did last 5 at 2:45 or 2:30 but not that important for total time, then grabbed gps watch and at about 3:15 started run so about 9:30 on the 2000. Probably held a pretty steady pace but last 400 was really painful....definitely have lost a bit on my running, but I think 35 deads at 275 would have crushed me a year ago, especially the next day)
Being
part 1: 7+10+4
40 min rest
part 2: 14:10 - about 2,2km run on slippery, snowy road (slowest run in history of mankind).
I will be heading to Spain tomorrow for the remainder semester. I will be keeping up to speed on the blog when I can and will post the workouts I do when possible. Continue to train hard dawgs, it's inspiring to be part of an awesome community. Kill the open, not sure if I am going to be able to so it with all the soccer training and my schedule but we will see.
Will part 2
245lbs
+
7 reps at 220lbs
Being
Part 2
10:34
DL in 1:51
2k run in 8:43
*took note of Pete's (sick time dude!) stategy and did 7 TnG every 25 sec...worked great! I never thought I had that in me. Running is normally a strength but I got a bad cramp in my stomach about a quarter in. I'm thinking I ate too much for lunch. Overall I'm happy with today. I thought wod 1 was a perfect example of what we will see as the first workout of the open. Probably the reason coach had all groups do it. Low skill, little equipment, east buy in AMRAP and nothing but an engine tester.
Will.
Part 1: 7+14. Felt fine, this is about all I had.
Part 2: 235 then 11 reps at 210. Jerk is so weak comparatively... All power cleans.
Part 3: 6:53. Ctb done in 1:48 then WBs 15-10-bunch of little sets. This wasn't metabolic, I just literally could not make my shoulders push the ball anymore.
I love the chidren/nutrition conversation so I apologize for the long post.
I have four kids 11,9,7,5 and a fantastic wife who is taking her OPT level two courses and has a special interest in nutrition and lifestyle education. Our nutrtion revolution began 5 years ago when we found out that our youngest, Owen, had an acquried thryoid deficiency and allergies to nuts, dairy, wheat, eggs, beef, lamb, kiwi, and pineapple. This came as quite a shock to someone who was raised on Frosted Flakes and PB&J on Wonderbread. Amazingly my wife's nutritional upbringing was even worse than mine. We needed to make some serious changes and Owen's issues were the gift we need to take ourselves to a higher level.
Sharon educated herself and I followed. I am the cook in the house and I soon realized there were thousands of recipes to be made with the ingredients I still had at my disposal. We decided that the entire family was going to make the change together and we have all benefited. Even those of us who were "fine" noticed significant improvements. I dropped 10% body fat, my oldest son had better behaviour and attention at school and resolved an ongoing bed wetting issue, my second son's skin lost the little bumps and rashes that we attributed to dry air, and Owen started growing again. He now can eat Beef, Lamb and pineapple.
being
Part 1: 11am
7rds + 1 thruster
Part 2: 5pm
12:57 - dl took 3:42
Legs were sore today. Think i'm a bit unbalanced r-leg to l-leg as my right quad and glute are twice as sore as left after the 250 wall-balls.
The transition at home was relatively easy. We simply don't bring foods into the house that we don't want the children to eat. When they are hungry they eat and when they don't like what is on the table they eat less, but they still eat because they know there are no other choices. They still like variety so we have to come up with new recipes often but not unmanageable. There is no question it takes more time to shop for fresh seasonal ingredients on a nearly daily basis but it has become so much a part of the routine that it doesn't even register. Consistency in message from both Sharon and me is key but more importantly the education we have provided the kids has eased the transition. They have all watched Food Inc, we've explained the errors in the Candadian Food Guide, we discuss the anthropological effects of the agricultural revolution, and most significantly we have tried to help the children understand the relationship between how they eat and how they feel and perform. As in most parenting the discusion of consesquence and action sets the framework for helping kids make good choices. They may not always make the choice I want them too but its their journey not mine. As long as I help them learn they have control over the outcome through the choices they make I have prepared them. As for others opinions regarding my "crazy" diet, I simply don't give a shit. As my wise friend Geoff Aucoin once said "If I wanted to look like you and feel like you, I'd eat like you."
The difficulty has come at school where the institution and peers have influence we can't control. We pack their PFC balanced lunch for them each day and hope they make good choices but for my wife this wasn't enough. Sharon set up a meeting with the prinicipal and offered free fitness, nutrition, lifestye assessment and introductory program design to every teacher that was interested (~75% were) and convinced them that offering donuts and candy as a reward for good behaviour and accomplishments was counter-intuitive. Many of the teachers are now her paying clients and my children are active participants in offering an alternative informed opinion in health and nutrition class discussions. Our school community is changing as a result of Sharon and my kids. Pretty cool.
We still eat ice cream and fudge from time to time (you can occasionaly PR on cake right Rich?)
but the children know this is the exception and needs to be balanced with a consistent healthy lifestyle. Many of my coworkers and friends have switched to Paleo with predictable results after the discussion inevitably comes around to my food choices and transformation. You can change your community by your consistent example. As my wife says, every choice you make and every dollar you spend is a vote for the way you want your world to be.
Change the world for you kids Dawgs!
11:45 deadlifts took a long time 3:35
Being
Part 1:
7+7
Rest 6 hours.
Part 2
11:56
2:47 for the deadlifts, felt slow on the run. I actually swapped the order of these two, so part 2 was in the AM
Will:
Part 3
5:49
CTB's 30/5/5/5/5 Felt fast. Was done around 2 min.
Wallballs 61/20/19
Hard to knock out parts 2 & 3 today after all the thrusters. My hips dont lie, I got da jello.
Fun day. Disappointed that we had to rush through. Did each with about 30-45 min rest between. Motor felt good today. Recovery is through the roof right now. Mental drive though is not all there. Feels like a lot of testing lately.
On the children topic. Example is everything.
Have fun in Spain Ryan! Sounds awesome! Keep us posted on the trip.
Function
6 rnds + 1 (91 reps)
as rx'd :-)
@Poly - loved your post about nutrition. I think it's definitely about self discipline and teaching your kids WHY we eat the way we do. Not taking the easy way out. You do the best you can at home to educate and be a good example to them and hope they learn and apply that knowledge when they're out on their own. I'm sure there will be times when they choose the 'wrong' option - macaroni and cheese or brownies or candy - but hopefully they realize it's not a way to build a healthy, life long diet.
"You can't teach your children discipline if you have none of your own." (love it)
"Will"
Part 1:
7 Rds + 7 Thrusters
Rested for 6 Hrs (Not by choice - just worked out this way)
Part 2:
a) Worked sets to 245lbs - Failed at 250
b) 220# - 8 Reps - Failed on 1 Jerk.
Rested 10 Mins (Also, just worked out best this way timewise)
Part 3:
8:09 - Felt really slow. Lots of short breaks.
Great day...all in all.
Will part one. 6 rounds. One armed 35# db thrusters, no pushup burpee broad jumps.
Part 2 255# clean. 11 cleans at 225
Part 3 4:45 53# kroc rows , 20 # wallball front squats
Being
wod with 7am crew at CFAsheville
15 min snatching
12 min AMRAP:
3 power snatch 65lb
6 HSPUs
9 ring dips
5 rounds + 2 reps
*began with strict HSPUs and last 2 rounds had to switch to eccentric as I fatigued, need to learn how to kip them
rest about 30/40 mins
Being part 2
35 DLs - 185lb
run 2k
time: 14:20
* getting more comfortable with heavy dls, was able to rep them by 3 and 2
@James T and Amber - great to do that wod with you both! James you gave me the extra push I needed on the run!
Will:
Part 1
8rds
Part 2
170 used 155 for 6min amrap. Got 9 reps no misses.
Part 3
Did regular pullups. Shoulder is killing me after c2b earlier this week. 12:05
Did each of these with about 30-45you minbreak. Helped judge the faction 101games today, alot of fun!
Being
Part 2- 12:33
DL- 15/ 7/ 5/ 4/ 4- 3:10
2K- 9:23
Would have liked to go 15/ 10/ 5/ 5 on deads but could not hang on tonight. Erectors and hamstrings needed the first 800M to loosen up. Run got stronger in 2nd half
will
part 1
~9 rnds
- used fat gripz... wow...
part 2
235
215 x6
- struggle with wt over 205
part 3
~5:51
- WB done with 30lb dball 2 9'... closest I could get 2day...
- pullups on hangboard, chest 2 board...
10min rest bw parts unfort
echo Matt / PTS- drive difficult... personally work fatigue catching up... esp with pop, power / oly movements... otherwise feeling gd... great 3hr nap after work today... woohoo!
~gm2
Alan J-
welcome aboard!...
~gm2
Will
Part 3
7:14 pull ups a little slow.
Wall balls 40, 20,10, 10, 10, 10
Will
Part 3 - 5:18. CTB PU - 35/15; WB - 50/15/20/15. felt good coming off pu's. wall balls were a mental grind last 30 reps. Overall happy with today. beat up after doing thurs yesterday and todays triple. Feeling good and healthy lately.
Will:
pt 3
5:55
(20,15,10,5 then 20,10x6,12,8)
no warmup, parked, unlocked gym, in and out and back in car in 9 min total. haha. Felt good but wasn't prepped for the heavy breathing. gym was dead quiet. interesting to hear my breathing.
Unit \PTS- engine does not feel like myself.. Since the leading up to last construction event my speed, drivre, and mentality has been somewhat slow, and unmotivated.. I emailed James as to why he thinks this is happening, not recovering from the MAP, fat and slow, maybe just being a puss.. Bottom line things feel way more difficult then they normally do and my performance is showing it. I trust so much in the end result and in this program-, but it's daunting when workouts make you feel like a punished child in a corner.. Haven't felt like I crushed anything as of late!
On the road : bad food( Jared and subway are full of shit) bad sleep = bad workout
8 rds
Right after. 265. Missed 275 on jerk 3 times. Pr is 295.
No time for part 3. Very disappointed, can't dwell on it , just anxious to make it right
Being:
A 6 + 5 thrusters
Let loose on the food choices last night, feeling it today. No time for two wods today and combining the two w no rest out if the question today :)
Will weigh in on discussion later. Have similar situation to many here so good to hear strategies.
Lk
WILL
Part 2 - The stomach issue has given me the shits all fucking day. The moment I did C+J with 225 I felt like I was going to crap myself, and the weight belt made it a thousand times worse. Had to shut it down and I am furious about it. Been feeling so good lately and this was a kick in the fucking teeth.
Did 12 reps in 6 mins with 205#. Never had to pinch my ass while doing Oly lifts before. Strange sensation that requires great focus haha... fml.
Part 3 - 5:08
CTB were 30/20 and wall balls were 50/50. Maybe could have tried CTBs unbroken but it would have smoked me. WBs absolutely smoked my shoulders, and my quads are already smoked.
Very frustrating day of training with the stomach bullshit, but tomorrow is a new day.
echoing Matt Unit and PTS...
engine feels weak.... very hard to push through these...regaining that muscle endurance is tough.... feel sluggish and slow and unmotivated... hard to get back into hitting these no rest time workouts
hoping doing more of this will be a solution to this.. definitively still all on board with the programming James....
Being Part One:
No warm up. Just grab the bar and go.
Steve (sub 40# dumbells) - 8 rounds + 2 thrusters
Ashley (sub 45# barbell) - 5 rounds + 10 thrusters
Part two will have to be in the morning. In-laws are in town.
@Polly - dead on bro. You can only reproduce what you are.
Being
Part 1: 6 + 6
Rest 3 hrs
Part 2: 16:15
This was a battle. DL is weak, 275# is 86% of my PR so I fought the whole way; 6:20. 10:05 run. SI joint is on fire.
will
7 rounds + 4 thrusters
135, 185, 205, 225, 235, 245f at top
205 x 15
12:04
pt 1 was pretty soft/slow and pretty much confirmed that big dawg is impossible to continue after a night of drinking. pt 2 was great off the floor, but from catch to standing was not crisp. pt 3 c2bs hurt with hands already ripped severely from last weeks c2b workout.
this one had its moments, but i need to be more careful about recovery if i want to stay with 'will.'
Being~
A) 6 rds + 9 thrusters (damnit!!)
B) 11:38 - Didn't get to rest 6 hours
C) helped friends move all afternoon into evening. I. Am. Smoked! :) Good day though.
being
part 1 - 124 reps (8 rnds + 4)
part 2 - 10:28
-deads in 2:20, 10 then sets of 5 happy with this as i find my pulling strength drops when i do more conditioning work
-fun trying to keep up with all the "will" dawgs on part 1; i definitely have another gear for this type of workout that i need to be able to turn on. great work today everyone!
M/6'3"/220/25
*My insomnia picked a great night to rear it's ugly head, only got 4 mediocre quality hours last night.
Part 1:
7 rds + 2. Was delirious from lack of sleep. Couldn't see strait before I even started the WoD. Limiting factor wasn't breathing or going lactic or anything, was just fucking out of it. Really pissed at this point.
Rest 6 hours. Went home and took a contrast shower, put my skins recovery tights on and took about an hour long nap. Became at least coherent.
Part 2:
Got 300 easy, then missed the jerk twice on 310. Cleaning it is never a problem, jerks usually suck.
rest 2 min
10 reps of 270 (easy math!). I share the general sentiment and feel that I should've pushed harder. Only did 4 the first 3 minutes and then 6 the second three. Jerk improved significantly from the 1RM. All except for one of the cleans was power. Should've just went beserk the whole time time, everything was moving fast even on the last rep.
Rest 2 hours
Part 3: 6:48. CTB pull-ups were shitty and very broken as usual, fucking lost my butterfly kip. Wallballs were 60/20/20.
Glad I was able to salvage the last 2 WoDs and not waste a training day. I am curious what everyone's thought is though in this situation? If an athlete has a really poor night of sleep the night before, should s/he push through it or just call it for the day and come back the next day ready to go?
Being
Part 2: 19:21
Deadlifts: 6:14 (sets of 3's)
changed shoes
Run on treadmill: 11:52
Little background on me. 32yr old father of 2 boys & 1 girl. Ages: 4,3,new born. I've been very fortunate in that my wife does a fairly well job in supporting my nutritional intake beliefs for the family. We as a family have come along way in the last 5 years. We were both MAJOR soda drinkers and boxed dinners were a staple. My wife has given up smoking as well. I've eliminated soda completely and my wife has 1-2 a day. My wife still consumes bread and 99% of the time, I don't consume it.
I really have to echo was Mitch S.'s statement. Getting through to my children about which foods make you "slow and weak" vs. the foods that make you "fast and strong" has worked quite well. I honestly believe as the kids get older this will make a huge difference in there food choices. They are now starting to ask before they eat something, "Dad will this make me fast and strong or will this make me slow? The only consistant cheat meal for the kids that is allowed in the house on a regular basis are "Golden Fish".
With my work schedule (24 hours on/48 hours off), I'm able to prepare alot of meals for the kids and the family. We all love veggies and consume them regularly. The attempt to purchase grassfed beef/pork/chicken is done very often throughout the year, when its in the budget.
The biggest hurdle for the kids on proper nutritional choices are my sister in law & mother in law. They are deadset in there ways when it comes to nutrition. Juice, candy, soda, pasta, boxed meals, etc. is a free for all. I must say, I do notice quite the difference in behavior in kids that eat whatever they want. The attention span seems to be much less. Outburts and the severity seem more often too with kids that eat anything.
I agree 100% that kids wil eat whatever you allow them. It was always my belief, that you're their parent 1st and their friend dead last. They don't realize it, but as a parent you're always looking out for their best interests. The positive decisions that all of us on the Big Dawg blog will pay major dividens for our children. For any of you that know Nate Schrader personally, is it true that his parents provided him great food choices? If that is the case, I think that's a pretty solid example of what great childhood nutrition can do.
Will:
Part 1: 6 + 7
(30 min rest)
Part 2: 165 then used 145 for 6 min AMRAP - 12 reps
(short rest and had to miss part 3 due to event at the gym/pull up rig moved.)
Function.
6rds + 3
As the mother of two, a three year old and a 17 year old- both girls, I wanted to add my two cents. Both my partner and myself eat very well and make good food a priority. That being said, we don't have a lot of junk in the house so we rarely have to veto anything. I honestly believe that children emulate what they are around the most by the people who are most important to them, i.e., family. I have continuously seen my three year old turn down chocolate for fruit or veggies. Given the choice of pizza or a good gf steak, my 17 year old choses steak every time. Not because I have told her to, but because this is what she witnesses on a daily basis as the "right" choice. They have the choice (I let them both have chocolate when they want it - which is next to never) and I think they make choices based on what is normal in our family.
I believe telling children to eat well but not eating well yourself is a recipe for failure, as is never allowing them to make choices makes "bad" foods more appealing.
Will.
Part 1
8 plus 3
Part 2
122 kilos, 269 lbs
Then 8 reps at 110 kilos
No part 3. Tried to warm up but shut It down fast after shoulder got crunchy. Spotted my 5 year old son on toes to bar instead. Love the nutrition talk. Raising a healthy family in a fast food nation is tough.
Being
Part 1. 6 rounds
Thought that I'd be able to make up with fast burpees, but those thrusters smoked my legs. After having taken the week off due to being sick, I really felt this workout. Part 2 will be done tomorrow due to time constraints today.
I'm really enjoying reading everyone's post on teaching nutritional values for children. Itll be good insight to have for the future when my boys start eating regular food!
Function (first wod, trying this out. I don't have my own gym or equipment, but we'll see what I can do along with my box).
6 rounds flat
Glutes sore from Thursday's wod, but poor flexibility in my front rack position was t
he main problem, makes thrusters one of my goats, almost didn't get that last burpee in.
PTS/Baird/Unit, etc.,
Perhaps it is partly from the switch of offseason to season prep training...have to work and fine tune other engines or in a different way. Not sure about others, but the switch last year kicked my butt for a couple weeks until my body adjusted. Just a thought.
Will
Part 1
8+3 thrusters - shoulders limiting, legs/breathing fine
Part 2
255
13 reps @ 230
This felt amazing
Part 3
Couldn't get loose...CTB was hard from rep 1...just slogged though, never did more than 10 reps at a time for the pulls
8:51
"WILL"
part 1: 7 rounds
part 2: 170lb C&J max (15lb from best)/ 90%; 155lb for 11 reps
did not feel like I warmed up properly/enough...hard to get body going after the 2 hour break.
part 3: 10:31 ...breathing wasn't good during wall-balls..laboring.
felt like i was 10% off everything today...hard to restart the engine after 2 hour each wod.
onward...
Function:
5 rds +10Thr and 1burpee
Thanks Mike! I'll keep you all in the loop.
@Shanna Sorry for butchering your name in my earlier post!
Will-
Part 1- 6 rounds
Part 2- cleaned 285 but legs felt really weak and sore and couldn't jerk it
Part 3- missed it, had a rugby game today.
Being
Part 2. 15:27
DL felt easy 10-10-6-4-5. I think I finished these around 5 minutes... Run sucks. I'm gonna have to integrate this into my regimen.
Will:
part 1:
7 + 4 thrusters
rest 45 mins
part 2:
255 c/j (power cleaned 275 about 3 times but couldn't lock out the right arm)
7 + 1 fail at 230 c/j
rest 45 mins
part 3:
8:50
CTB felt good
Wall balls were mentally tough more than anything. Should have rested less.
Did will today Jan 28.
Had to do all three with a few minutes rest so number three was not good!
Part 1. 6 rounds plus 5 never stopped just need to burpee faster
Part 2. 6 minutes was up way too fast! C and j 133 lbs. easy. 15 at 119 in 6 min
Prart 3. Went downhill from here. Got to 32 on CTB and chest stopped hitting bar. Felt tired.hands bled.
Stopped and did wall balls 25/15/15/10/10/11/10/4
Thanks!
Being
Part 1 - 7 rounds 7 thrusters
Part 2 - 12:26 dl took 2:06 15/10/5/5 supers short rest
Great to see more TCCF on here!