CrossFit Oakland

Since we usually do a CFO warm-up, I try to catch up on this after the WOD, if I can move.

Will you guys be using this more often as our warm-up?

ok, i varied from the traditional cf workout today, kind of. i wanted to make up for the 5x5 shoulder press, so here's what I did.

Warmup: 3 rounds
20 1.5P one-armed kettlebell swing (10 ea arm)
10 situps
10 pullups

26# Kettlebell bottom up press x 5 ea
53# (1.5P) kb push-press x 5 ea
1.5P kb strict press x 5 ea
1.5P kb bottom up press x 1 ea
1.5P kb strict press x 5 ea
1.5P kb bottom-up press x 1 ea
1.5P kb strict press x 5 ea

ring dips: 8, 8, 7

here's a zone related question. I'm about to eat a Trader Joe's "Indian Fare" meal. It consists of "garden vegetables and cubes of paneer cheese with spices and cashews." it has 14g of protein, 22g of fat and 20g of carbs. is this a decent source of 2 blocks protein, 3 blocks of fat and 2 blocks of carbs? it's a microwaveable meal in a pouch with lots of sodium.

oh yeah, almost forgot. it's also delicious.

Just a side note, check out the blog on tomorrows WOD on the national site... Maybe i am wrong but us cross fitters dont come across as very inviting.

hah, they ripped that guy a new one. i think crossfitters see the bodybuilding world as a bunch of chumps. I kind of do, too, and he sort of had it coming. but yeah, people were a little harsh.

I think it was the "beach body" comment and the "get back to me in a hurry" that tipped the scales.

I've noticed that excessive vanity and demanding attention incur the full CF wraith.

I get a newsletter from Pavel Tsatsouin, the kettlebell guru. This was in the latest issue. It's pretty interesting. I'd love to get the trainers' comments on this.

Power by Pavel: Clean and Press Your Bodyweight

If you can press a 175-pound barbell today, you will easily put
up 185 a month later with the following program. Adjust your
numbers accordingly if your C&P is higher or lower.

Monday

1. C&P: work up to a comfortably heavy single, e.g. 135, 135,
155, 165, 170.

2. Isometric MP: press an empty bar against power rack pins for
10-30 sec per position (yes, that long) at multiple levels
starting with the very bottom of the press and ending near the
lockout. Stand on barbell plates if necessary to tweak the
height.

Breathe shallow, stay tight everywhere. Focus on eliminating
any loose muscles from the ground up and finding the ideal
groove. The knees must be locked, the kneecaps pulled up! Also
push yourself away from the bar into the deck.

3. C&P: do a few light singles to help the carryover of
isometric strength, e.g. 125-135x1x3sets.

4. Wrap up with tactical weighted pullups; you need good lats to
press big.

Tuesday

1. 2x24kg KBs MP: multiple ladders of 12345 reps. Build up the
volume gradually.

2. Pullups. Alternate -but don’t superset -the sets of presses
and pullups on this day.

Thursday

1. C&P: work up to an EASY single, e.g. 135, 145, 155.

2. Isometric MP: same as Monday

3. C&P: do a few light singles, same as Monday.

4. Pullups.

Friday

1. BB Cleans: work up to a heavy but not max single. Hold the
top position for 1-2sec, tight and ready to press. Feel the
“spring” in your waist, glutes, thighs, and lats.

2. 2x32kg KBs MP: multiple ladders of 123 reps.

3. Wrap up with pullups.

After three weeks cut the reps of everything in half for a week,
then test your max.

Hey man I am not proud, I would take a "beach body" any day particularly if I can smoke through a Fran in sub 8 min and run a mile in the same amount of time!