WOD 09/03/10
Today’s WOD:
Power Clean
Work up to a heavy double, then 5×2 @ 90% of that double.
then
3 Rounds:
50 Double Unders
25 Push-Ups
GET CONNECTED.
Today’s WOD:
Power Clean
Work up to a heavy double, then 5×2 @ 90% of that double.
then
3 Rounds:
50 Double Unders
25 Push-Ups
14 Responses to WOD 09/03/10
Power Clean
1×1 @ 195#
5×2 @ 175#
Then 14:28
Ok, so I don’t normally post on this board because I keep my own logs and one of you is a giant douche. But, I have been paleo for a few years now, so I think I can shed some light on what is going on for you PNC guys & girls. Your first week is going to suck balls. It should be like trying to work out with a weight vest on and you will be more sore than normal. The second week will get better but your times will still more than likely blow because your body is just not used to running this way. Your body is a motor, but you have been running it off Everclear alcohol instead of gasoline and now it’s starting to freak out. This is completely normal. After 3 weeks to a month things will calm down, you will start to feel awesome, that is when you are not killing yourself at Crossfit.
As for all the substitutes for bread/grains/dairy and all the other crap, you do what you need to (oh by the way, coconut milk is a natural laxative FYI). Nobody is going to check your shit. Your results might suffer, but just like Crossfit, only you know if you are skipping reps/rounds. I think a more important issue here is if you are skipping lifting days because you’re too sore/a giant pussy. Crossfit is at its very basis a strength and a skill. Why do you think I do so well at so many wods? It’s not because my met con is sooo awesome, it’s because I can pick up a freaking car. I don’t care how many one handed-pistol-snatch-clean & jerk-handstand pushup-muscle up-burpees you can do, if your deadlift max is 225#’s (and you’re a guy/ if you’re a girl you’re doing well) Crossfit is going to suck the life out of you plain and simple. I think most you realize you need to get stronger, but the honest truth is trying to do it on paleo is going to be a slow process. My best lifts have come after eating pizza, steak, and beer, in that order. So if you are trying to lose weight paleo will work, but if you’re trying to get strong you might want to look into the “Jeff Diet/workout program”. (at least a Burrito and 2 beers a day/ lifting heavy shit)
I guess the final point I want to make here is to chase performance and not pounds at this point in the game. Sure it’s called the “Performance Challenge” but I would bet dollars to donuts most you are trying to drop weight and performing better is just a side effort. Better performance means you will be more fit period! Do you think I was putting down a sixteen minute “Angie” and a 1:44 “Grace” at 280? Fuck no! At 280, I could barely do all the pull-ups with those stupid bands, but I worked on my pull-ups and a whole lot of other shit. My performance improved and my weight dropped. Better performance in the gym will produce most of the results that you are looking for on the scale.
In closing, I will leave you with this: You want to make it to the Advanced Class? (ie the “small class”) Then get your shit together.
(This wasn’t directed at any one person, except for the douche part)
Thanks for the insight Clark. Good points, it helps people to hear from experience what others have already done.
I’m sure that some of your strength issues are related to the sheer volume of weight you lost. If you lose 50 lbs, not all of that is going to be fat – muscle loss will occur. If you’re dropping 5 lbs while doing Paleo, you wont see strength being effected negatively. With the shift the lower carbs, and lower GI carbs, glycogen and oxidative pathways will be jacked up as your body adapts to using fat more efficiently as a fuel source. So like you said, expect the first couple weeks of metcons to suffer.
225lbs on cleans. 5:55 WOD….. and a better definition of douche
285×5 on backsquat.
4:44 on WOD.
2 rounds @ 135 and Ashton pushed me to go up to 145 so I did the last 3 @ that weight. Thanks for the encouragement.
15:20 on the WOD rx’d
5RM Backsquat – 235
26:36 on the workout – thanks everyone who cheered me on. One day I’ll get you, DUs.
BS – 155 x 5, 160 x 3
WOD – 14:06
PC: 195×2 then 215×1 (BW & PR) then 175 (5×2)
13:19 wod
75# for cleans
21:10 for WOD with 1 abmat
5×2 @ 162.5
8:09 for WOD
who’s the douche? let’s get real in here.
Clark, that was the funniest, most ballsy thing I’ve read in a long time. Solid work man.
BTW, my best lifts have come after eating rice and beans. But I don’t really worry about my weight too much except 3-4 lbs prior to meets…
5×2 @ 185lbs
11:02 on woods
Actually there’s at least two douches on this board now.