Joe's Split Jerk 210#
W.O.D. 4.29.09
Squat Clean-Push Press/Push Jerk/Split Jerk
*the WOD calls for 10 singles the implication is to go HEAVY.

Video of the WOD:
Clean-Push press-Push jerk- Split jerk...[wmv][ mov]
CrossFit KoP will be holding a FREE Kids Class this Sunday May 3rd from 12:30PM - 1:30PM. Parents are welcome to relax in the lounge during the hour class.

A Quote from a great Article:
"Could it be that our treadmill-running, elliptical-gliding, well-oiled Cybex world has turned us into show dogs who can't hold our own in the hunt?"

Sam 155
Joe 210
Danielle 105
Doug 200
Hannah 115 (miss on PP)
Aimee 115 (miss on SJ)
Lisa 100 (miss on PJ/SJ)
Keith 145
Ray 155 (PP only)
Joe D. 135
Kelly 50
Dan 155
Jim 155
Jeff 135
Nicole 95
Mike F. 190
Jason 165
Miranda 100
Curin 110
Bill 70
Chris 165
Devin 115
CP 75


Ray said...

Missed Tuesday evening WOD. Had to work late. Just finished this at home:

3 full body circuits on the Bowflex, (3 sets of 10 at heavy load at each station).

5000 Meter Row, Time: 29:53

I haven't used that Bowflex in quite a while, but this was actually not a bad change of pace to throw in some longer duration low to moderate intensity work. Definitely better than nothing.

I should make it at noon. This one looks like fun. Time for bed!

Mike said...

What's the thought on "there's no such thing as training too much, there's just the concept of being undernourished"?

And a follow up, I understand there are foods out there which everyone should try to eat and shouldn't eat to stay healthy, but are there specific foods/diets targeted for better workout results as opposed to foods/diets meant solely for the purpose of weight loss?

Is there a power food to eat prior to a workout to see better results, or is eating 5 small meals a day which increases metabolism going to help energy or just maintain weight control...

Personally when i used to swim we did double workouts 4 times a week, with rest days only on Sunday, we basically ate as much as we wanted to and rest didn't seem as much as an issue, how much different is this than doing crossfit?

Aimee Lyons said...

This is gonna be long but...Nutrition is 85% of your performance, therefore eating "whatever" you want is not the answer. There are certainly foods that are better for overall nutrition and performance.

The CrossFit Dietary Prescription:
Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What should I eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all circumspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" or "Alta Vista" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods should I avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.

The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Mike said...

great, thanks Aimee...
some pretty scary stuff out there concerning how the modern man has really brought diseases onto him/herself solely based on malnutrition and modernized foods.

A good and relevant article I found concerning this, http://www.cast.uark.edu/local/icaes/conferences/wburg/posters/sboydeaton/eaton.htm

Mike said...


that's the correct link, sorry

Mike said...

try this one more time


if not add "rg/posters/sboydeaton/eaton.htm" to the previous link.

Appalachian Athlete said...

About 'power food' before wod, I'm also curious about what others do & think about pre-WOD fuel.

I've been tinkering my nutrition alot over the last 8 weeks. It's interesting to see how you're body responds, but I'm no expert. I can only saw what I've been seeing over last few weeks.

For me, a carb/fat snack about 1 hr to 45 minutes before class that is basically:
1 (or zero) block PRO (chicken or turkey),
2 blocks CHO (usually grapes), &
2-4 blocks FAT (always almonds)
provides a noticeable boost for WODS.

FYI, at 175 lbs, i eat 16-19 blocks daily at 2x fat & little/no processed foods, but I also skip at least 6 blocks of my carbs daily and replace them with ~18 blocks fat, as suggested in Robb Wolfe's "42 ways to skin the zone" article... which I have if anyone wants to read. It's alot of fat (I should buy stock in almond growers), but this set-up is working well for me for the foods I eat (more fruits than veggies).

The last two weeks, I've been eating a 2-block apple right after metcons. Apples normally put my blood sugar way over the top, but I wanted to try something that hits the bloodstream quickly post-wod. Juries still out on this one...

If you haven't tried to work through The Zone, it's a handy way to tally your macronutrient balance and a good place to start, but, for me, for the foods I eat, the normal zone Rx had me hungry, floundering during WODS, and I was getting a bit neurotic about hitting 40/30/30 every meal/snack thinking that I just wasn't weighing and measuring correctly. But 2x-ing fat at 19 blocks (I tried as high as 5x fat @ 16 blocks) & especially replacing some carbs with fat put me in the right(ish) spot, but I'm still playing around.

And as for overtraining vs. undernourishing, I would add at least one more variable: undersleeping. Very tired today and looking forward to a rest day.

Jason Lyons said...

i think my wife is sabotaging me as she placed goldfish in my lunchbox a few days ago. i am not talking one of two, i am talking over 2000 that are staring me in the face as i type this. they are breadlike and processed so i know they can't be good for me but i feel so badly throwing them away so if anyone wants them, i will give them to you, complete with the tupperware holder.

i think she is sabotaging me so that i do not get any better in cf. i am sad now.

JILL said...

I MISS CROSSFIT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Aimee Lyons said...

Blame Sam for the goldfish, not me!!!

Tim Pappas said...

Pre & Post WOD/race day food for me has always become more of a ritual once it's proven itself in performance. Before an endurance WOD, I will formally eat a piece of peanut butter bread with lots of PB, and also an apple with a bottle of water. This definitly peps me up and feels light and energizing. This is 45min before warmup time. Immediatley following the endurance WOD, i'll eat another apple, gatorade/water, and a protein shake with upwards of 30grams of protein in it. Otherwise, I have a bottle of GNC's liquid protein, and 3 teaspoons will suffice to get the job done.
Similarly before and after a good solid run this is the same, but often doubled, and especially doubling the liquids as the heat increases.
Huge thing that makes a difference for me is I almost never ever will workout hungry. Just for me, if I have to wake up extra early to eat on a race day, I will do that. Often I've gotten advice from teammates and coaches that would set an alarm to go off an hour before they planned to get up, just to slam 22oz of water to get it going in their system. These often get to extremes, but drinking water regularly and often thruout the day, along with meals is enough to know that you are hydrated properly.
Doug I believe each person definitly is different in that you just have to try some different techniques and go at it depending on the type of workout to be performed. Sometimes it's difficult to grade nutrition when some WOD's only last 10-15 minutes, but on the same note, your body is doing alot of "work" in that period and will try to make up the nutrition anyway it can.

Miranda said...

AWESOME job last night everyone! Curin...way to stick with it!