Workout of the Day:
Push Jerk
3-3-3-3-3
then
“Franley”
21-15-9
Air Squats
Burpees
Compare Franley to July 16th
Pat just keeps getting stronger and faster with each passing week, well done dude!
Flipping Abundance & Scarcity – Seth Godin
Will Write for Big Pharma – Stumptuous.com
Keep that head up…
Whats Franley like?
Those of you interested in boxing sad story
http://www.rte.ie/sport/boxing/2009/0915/sutherlandd.html
2 WEEKS OF ZONE
So today marks 2 weeks of me being on the zone diet and I just wanted to share my progress and Id be interested to know how other people are getting on. The zone diet wasn’t completely alien to me as I have drastically changed my diet and exercise type (weights&gym have replaced walking) since the start of summer but all the same I had never counted blocks/understood the reasoning behind the food I was eating before.
I have found that mon-fri zoning is much easier than at the weekends when your confronted with nights out/girlie get togethers/dinners however I’m making better food choices now when I am put in those situations. But when you think about it no matter what diet you’re on weekends are hard! I weighed religiously for the first week and still weigh and check things that are new. I am definitely feeling I have more energy now. Last week I did a 35kg OHS which I was so happy with and now I’m looking forward to setting new records in my other lifts and improving my running so roll on the next 2 weeks of zoning! I also weighed myself this morning and I have lost just over 2.5kg (6 pounds) so its working!!
Lisa
Good article preview on ‘Ring Dips’ on the main site today…
http://media.crossfit.com/cf-video/CrossFitJournal_ExploringDipsPre.wmv
It’s interesting, considering there’s been much debate lately about movement standards.
In the case of this ring dip they demo the ROM they want (shoulders drop below elbow, hip drops way down at bottom position) versus what people did, even on the main site vids, previously (torso bending forward and arms bending, but the torso and hip not really dropping down at all).
‘Dramatically different movements’.
At the Invitational incomplete movements probably won’t get past this year’s stricter crop of judges, so this is something I’m thinking about: Failed movements = doing them again!
I was starting to watch that but I’m in work and when he said “why don’t you go ahead and take your shirt off” I had to call a halt. I’ll watch the rest at home.
I’ve definatly questioned the ring dips I’ve seen in some of the CF videos. They are doing dips that mirror quarter squats. It’s something I’ll have to concentrate on from now on. I have been throwing in some extra rip dips recently and concentrating on form but I still think from watching the start of that video I haven’t been dropping down far enough for a true full rom dip.
They are right about those partial rom ring dips not carrying over to muscleups too well. I found out all about this the day of 30 muscleups for time. I was barely getting into the dip position on the pullup part so I had to push up from the absolute bottom position of the dip and it was no picnic. Full ROM dips for me from now on.
Lisa,
Glad to hear the positive effects of the Zone. It’s a pity I didn’t witness your OHS but I’m not surprised given your close-to-perfect mechanics on that lift.
Haven’t watched that ring dip vid, will tonight if I remember, but I am glad that we as an affiliate have high movement standards in what we do, and constantly look to improve them as well. It’s a point of pride, for me anyway.
Pity your face isn’t of a high standard
Nice one Lisa!
Lisa, glad to hear the Zone is going so well for you, to be honest I found the weight loss to be quite slow for the first week or so and then it ramped up quite a bit so hopefully you’ll find the same. Glad to hear your energy levels are up as well, there’ll be no stopping you soon!
Tony – 70Kg; 3:28
Dale – 70Kg; 4:06 (15-12-9 70Kg DL/10Kg Weighted Sit Ups)
Eoin – 67.5Kg; 3:39
Jason – 45 (strict press x 3); 5:25
Jeff – 60Kg; 3:52
Stephen – 80Kg; 3:14
Garvan – 85Kg; 4:59
Tom – 70Kg; 5:13
Pat – 80Kg; 3:42 (incomplete squats)
Double D – 55Kg; 5:53
Rob – 55Kg; 4:43
Lisa – 32.5Kg; 5:22
Sue – 35Kg; 3:45
Essentials
15-12-9 PVC Snatches/Box Jumps
Brendan – 7:56
Brian – 6:40
Conor – 6:00
SCott – 6:22
is there a 12pm class tomorrow?
well done Lisa
Garv,
Yes.
Well done Lisa, you’re a better woman than I!