W.O.D. 2.5.09
3 Station Drill (team work)
30-20-10 Reps

Station 1 Med Ball Cleans
Station 2 Hang Power Cleans (95#m/65#w)
Station 3 DB Push Press (35#m/20#w)

Nobody moves until all athletes are done at each station.

Chessboxing. A new game. A new sport.

Coach Notes:
I'm in Texas from 2.5.09 thru 2.8.09...please be nice to the substitute teacher!
See you all on 2.9.08 for one of our 'benchmark girls'!
Bring your iPods to class...so there is music!

"Now this is the Law of the Jungle - as old and as true as the sky;And the Wolf that shall keep it may prosper, but the Wolf that shall break it must die,As the creeper that girdles the tree-trunk the Law runneth forward and back -For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack."
- Rudyard Kipling, Second Jungle Book

Jason 22:06
Sam 18:06
Jen 17:48
Lisa 17:40


Anonymous said...

Wed Night Home WOD:

3 Rounds:
25 Squats w/ 20 lb Med Ball
10L/10R 35 lb KB Press
35 Push-Ups
35 Sit-Ups
15 BowFlex Flys w/ 50 lb bands
15 35 lb KB Rows
15 Dips

Steadily increasing the load and range of motion on the hammy with the squats. So far, so good. Should be good as new in a couple more weeks.

Anonymous said...

day 5 without any real sugar. i feel like i'm melting and i have a constant headache. how long until these symptoms subside? :(

Jason Lyons said...

After the super bowl (4 days), I have not had sugar either and I have neither of those symptoms. I am far from an expert but you just may not be getting enough food. I am 205 right now and I am supposed to eat 19 blocks a day. You can get a rough idea of how many you need by doing 205/19 = your weight/x and solve for x. It was the same with Tim. He had about 3 blocks on Tuesday at 630PM and he was supposed to have 20 some for the day. If you are not eating enough, you will feel awful and have headaches. Also, maybe you are not eating enough fruit to get your sugar fix. Glucose is the good kind and it is in fruits. Eats some berries and what not. Aimee has a list of what foods are what blocks. Maybe I can photocopy that and drop it off at class on Friday or Saturday. Aimee said 30/40/30 for fats/carbs/protein. If you stick with that, I think you will be fine.

Anonymous said...

I feel like i am eating plenty, and try to eat zone-ish about 11 blocks a day. i will bring in my food log tomorrow for critiques. i am open to any suggestions to make it better.

Jason Lyons said...

I think Aimee is supposed to eat 11 blocks a day. 11 may not be enough.

I will try to update this as well. I think the times were something like this:

Jen C: 17:40
Lisa: 17:48
Sam: 18:10
Jason: 22:06

something like that, I may be off by a few seconds on each.

Anonymous said...

I sent an e-mail to Aimee this morning to update the blog. She told me she would be able to from TX. If you can do it I'll the pics tonight from this morning. I can e-mail them to you. I'll need your e-mail.

Hang in there!! The usual time for the sugar and carb cravings to go away is 2 weeks. Do the block calc that Jason suggested and go from there. I'll take a look at what your eating on Friday.

Aimee Lyons said...

Hannah- Hang in there!
Ray- nice WOD, glad to here you are almost back in action.
Jason- I am supposed to have 9.5 blocks.

Aimee's sprained wrist WOD:
DU and Squats
Run (unknown distance)
200 Walking Lunges

Jason Lyons said...

1) Sorry I got Lisa and Jen C's time mixed up. It was early and I was tired. :P

2) Sorry Aimee about getting your number of blocks wrong. I used the calculation I gave Hannah. It was early and I was tired. :P

3) I am pretty sure that a DU WOD is NOT the best thing for a sprained wrist since it is entirely wrist motion?

Anonymous said...

I am at 4days. I have lost 4 pounds! I am most likely not eating enough, but its pretty cool to see how fast this is working. I have not had any headaches or anything like that. My stomach just keeps yelling at me and I keep saying "SHUT UP!"

Anonymous said...

I'm jealous Tim! I have been at this for 9 days and haven't lost a thing. I'm starving myself and nothing! I'm cranky...

jen said...

I LOVE sugar, can't wait to get me some!!!!!

Jason Lyons said...

Nicole: you should not be starving yourself or your body will go into starvation mode and not burn any fat. I get yelled at for that ALL the time. you really do need to eat the appropriate amount of food for maximum efficiency. I was also told not to weigh myself everyday. I was told to do it once a week and I have learned that it is important to do it at the same time of the day as well. For instance I weighed myself last Sunday after the workout, before the Super Bowl and I weighed 205.6. Just for fun and because I am bad, I weighed myself Monday and I was 209.7 and I got really upset with myself but then I reweighed myself this morning after the workout and I was 205.2 so I obviously weigh less after a workout because of loss in water weight. It is all relative I guess and I think I read in one of Aim's books that the healthy amount that you should/could lose in one week is 2 pounds or something. That is what it was for me, I do not remember if it was a set number or some percentage of body weight. I would imagine some percentage. I think 1 pound a week lost is a really great goal and realistic as well.

Anonymous said...

I can't wait to go to Maggiano's when this is over and have a feast on bread and pasta!! I dream about it.

Anonymous said...

I weigh in on wensdays or thrusdays. So that should be a pretty accurate loss. I would suspect that at my weight I would lose a lot early and slow down after a few weeks. I have a lot more to lose than most. This diet is a pretty dramatic change from my normal eating habits, even if I eat my 20 blocks that is still a big difference. I am sticking with it, the weekends are going to be a big challenge.

Jason Lyons said...

thursdays will be a big challenge for me. anyone going to rock bottom accept for me?

Miranda said...

Hi guys! I found a way to get on to the site at work..hehe!
Is there a scale at Cross fit? I don't own and one and I refuse to have one in my house. I would liek to weigh myself though to see if I have lost any weigth yet. 6 days in, and I agree with Hannah; I have a headache, and feel so tired. Sticking with it though, and dreaming of hoagies and pasta....

Laura Pappas said...

Cindy - that sucks about your back - way to resist Jeff's attempt to ruin your no sugar diet!
Doug - hope you're better soon too, didn't know you were still out.
Evan - for the DV workout, I need to scale - 135 is my deadlift max and I could barely do 3. For the team workout, I can do pull ups without scaling but I'm REALLY slow - so it might be in the team's best interest for me to be on the team that scales.
Tim can do full pull ups - he doesn't need to scale the team workout - not sure about him on the individual workout though!