Workout of the Day:
Max Effort Testing
then:
Row 500m
Post lifts, weights and times to comments.
Seriously, Why Would You Stop?
So, it’s now October which means it’s 30 days since soem of you took on the Paleo/Zone challenge. Let’s have an honest review of it. Did you stick to it? If not, why? Where did you slip up? Was this making excuses on your part or did you just bite off more than you can chew?
More Importantly, who’s going to commit to another 30 days?
Building on Momentum – Mark’s Daily Apple
We’ve set up a separate blog for the Invitational, which Iwell add videos and interviews to, alongside using this for the next competition in February (only 18 weeks away 
)
Well I know the above doesn’t completely apply to me as I’m only a third of the way through my Paleo challenge but so far things have been going quite well, I feel good, I haven’t cheated at all (that’s just my thing though, I believe just do it completely for the 100 days, a cheat is a reset, then again I am getting a reputation about being a bit of a nazi about the eating around the gym!), and the weight is still coming off slowly and steadily, currently weighing in at 85kg with a good 9kg to go in my opinion, when I reach sub 80kg I think I’ll have a better idea of where I’m at and what’s a good goal weight. I’m not going to mess with the format of my eating just yet (16 blocks) as I feel good and the weight is still moving so it’s all good, but I might have a chat with young William about IF and whether he thinks it’s reasonable option and whether I should wait until either I finish the 100 days or until the weight loss starts to slow down a bit.
Jeez, sorry, spot the self obsessed fecker – congratulations to everyone who completed the 30 day challenge, it’s a testament to your will and your character. I hope you’ve all been successful and noticed a big change and enjoy your cheat day!
Had a few slip ups nothing major stayed off the beer the keeping of the diary did not go well i think being on nights all the time has made it a bit harder.will do the next month as i had intended to do one hundred days anyway.weight did not go down but everything fits a bit better.will do better as i do not want pixie to give out to me again.
It’s been 30 days already? I really need to get started on this.
eh……..
-1st to 11th strict WAM 17 blocks perfect.
-12th to 15th what a mess, but still better than before
-16th to 21st strict WAM 17 blocks perfect except for invitational
-21st to present paleo with guess work zone plus minor cheats throughout.
A failure technically, but for me i feel like i’ve eaten better this month than i have ever done before. i have noticed results in my metcon performance and clothes sizes.
definitely fell off the wagon over the last weekend as i was in cork but today is a whole new day. 30 days strict here i come.
well done everybody
i have completed 650 punishment burpees this month. i like fig rolls
Mikko Salo busting out Fran at CFNI – http://media.crossfit.com/cf-video/CrossFit_MikkoIrelandFran.mov (WFS)
he really is a beast of a machine
As most of you know, I lasted all of five days… They were however, in hindsight, an enlightening couple of days.
I’ve noticed since then that when I’m not Zoning, or a eating least good quality food, my stomach gets upset about it. So breakfast has continued to be Zone pancakes, and I’ve been pretty good about my other meals for the most part – always an apple to hand and a bag of nuts in the handbag. Because I’m not on a ‘diet’ though, (I’ve always had an objection to that word), it means I don’t get those guilty pangs if I go for a bar of chocolate or huge slice of cheesecake!!
I’m happier this way
Well done to all the paleo/zoners, its tough going – i dont know how ye do it!
Colm, is there anyplace in Ireland to buy bumper plates? Rogue fitness are looking for €1000 for delivery which is a bit nuts. Sorry, i know iv’e asked you this before, i promise this is the last time!
18 weeks to invitational, better get practising my snatch!
Miko wasn’t even out of breath after a 2.16 Fran! John did well too, you can see him behind miko, he got 2.40 i think.
I thinking just what Pat Barber said when I watched Miko’s fran- he’ll knock even more off that if he starts doing butterfly kipping.
The guy behind Miko was quickm but to be honest it looked like about half the thrusters didn’t break paralell- looks like you can see his spotter trying to tell him. I wonder if he did them over?
Miko’s pull ups were they kipping it is hard to tell as he has very little movement in his body at all .
Ger i think you can get them off http://www.irish-lifting.com/ (SFW)
A few of us were chatting about talking oneself out of a lift/workout or whatever an this link was on the affiliate page over on the main site. http://cynergytraining.com/cynergycrossfit/2009/09/30/mind-fks/ (wfs)
Holy crap he wasn’t even out of breath after doing that. That’s impresive. Maybe its me but i thought a lot of his pullups were chin to the bar? not over it. All I’ll say is, it was a good Job he didn’t turn up to the September Invitational and have Bobby spotting for him.
Garvan is a good example of someone talking themselves into a lift. Nice deadlifting yesterday! 200kg is just around the corner.
Well done to the paleo/zoners!
Also digging the invitational site. Very nice.
Personally looking forward to the hugening. It’s about 80 days worth I think.
You going to be milling the steaks Eamonn & washing them down with a few gallons of bainne?
Pretty much Paddy. I’m not going to start eating shite and getting fat. I’m going to spend a small fortune on meat, after that lots of eggs, and somewhere in the region of a gallon of milk a day. I was aiming to get up to 77kg anyway before this competition. I reckon I’ll shoot for 80kg now with the buzz goin round.
Also, look at 70sbig.com for inspiration! I’m just gonna eat a bit more and try to get stronger rather than larger. We’d better be careful though, we don’t want to get too big!
Cheers Dale.
I had a really good strict first three weeks on the zone and then had 2 Saturday nights out in a row but the important thing is (and this is where I think the zone has changed my mentality) is that come Sunday morning I start straight into it again and dont continue to do damage whereas I might have done before.
I definitely feel the better for eating better, I have more energy and am recovering faster from the different workouts. Sign me up for another 30 days!
Just watched Mikko’s video. Probably the best quick Fran I’ve seen so far, Thrusters were legit and his pullups were 95% legit. I’d say one or two reps were just below the bar but if he gets this butterfly kip on and pulls a tiny bit higher (which I don’t think will be too much of a problem for him) he has a chance at a sub 2 time. Dunno about a shot at the WR but it’s all possible.
I hated him for how good he seemed to feel afterwards.
What’s the fastest legit time?
Bionic’s 1.5something is about the best fast Fran I’ve seen… His kips are just beautiful.
Some guy called Jason Kaplan has it. 1.40 something I think, could be wrong. Big give-out about his standards though. There’s 3 sub 2 frans that I’ve heard of; Bionic, Kaplan and that dude from San Diego who passed away last year.
Big props to Mikko for not using a med ball too, should have mentioned that earlier. I know it’s not cheating but if it’s not allowed at the games then lose the ball. If you’re that good you don’t need it.
Am I the only one who finds this image of Tom quiet disturbing?
Tom,
What exactly are you doing in that photo?
He does have a bit of a ‘squeal piggy squeal’ look to him alright, deliverence job. I’m also picturing Will wearing dungarees, fronting his old sideburns and missing his front tooth dishing out the metcon punishment.
Tom was dying after the 5 round Cindy in that photo.
I saw John doing the Thrusters the second time I watched the Mikko video on the set of 15s. I counted 1 that broke parallel.
Depends what you mean by a “legit” time Eamonn. All of the really fast Fran videos floating about have little things you can pick holes in.
Anything sub 3 that looks even a little bit like Fran is mind-blowingly awesome, and sub 2 times are just from another planet, but deciding who gets the medal for “best perfromance” is kind of impossible without more objective means of measurement.
Bionic’s thrusters look a few hairs above paralell from the angle the his 1:58 video is shot at. Wouldn’t like to try and call them without being there. Most pullup height of any of the sub-2 vids though.
Mikko’s thrusters are above reproach in that vid – which is amazing considering how fast they are – looks like he missed a few pullups though. Shitty camera angle from which to make that call again. Get him a butterfly kip and he’ll have an easy 1:50 for a bet.
The most “perfect” fast Fran video floating about is probably Jason Kaplans 2:57 – ROM to spare on every rep, 1 debatable pullup. He was the guy who went 1:53 with more borderline form.
You can play this game all day, and really this kind of armchair athlete bullshit makes me want to tell myself to stfu and go train until I can put in a performance that’s anywhere near the same league, but the nature of crossfit lends itself to these kind of weird discussions.
Are you working out? Or competing in a sport? If it’s the former, as long as whatever you’re doing produces the training effect you want, then it’s probably legit. If it’s the latter, there’s got to be objective standards, and you need to meet all of them, all the time.
I really dont know, I was doing that 5 round cindy and at the start thought this is good for four flat or even under. Then my pressups blew up, then I realised if I kept going I might just beat pat so went for it,
It was rough I must admit,
Did I mention I managed a 100kg squat??
I was watching Miko doing Fran from a few feet away, im the handsome one in the Adidas t-shirt:)
His chin got above the bar but not directly over it if you know what i mean. On his last round of 9, on one of his pulls ups his chin was not highter than the bar. Nobody pulled him on it, so what did he do?
He did 10 pull ups! The man is a class apart.
He did the same on the other Wod we did at the cert, any questionable rep he just did another one anyway.
Just got to watch the Mikko Salo vid now. Holy crap. He looked completely fine afterwards. It was like he had only completed round 1 of a 5 round WOD and was ready for more.
Kaplan’s sub-3 Fran re-do after the hating on his sub-2 was seriously sweet.
Check out Bionic’s pull ups in his sub 2…. chest to bar on quite a few. That’s just sick!!
Double D – 70Kg C&J;
Shane 1.0 – 60Kg C&J; 1:43.4
Tony – 60Kg C&J; 1:31.9
Dale – 85Kg C&J; 1:36.2
Sharon 50Kg C&; 1:49
Eoin – 1:45.8
Garvan – 72.5Kg Press; 1:33.1
Jason – 70Kg Bench; 11 Ring Dips; 1:29.7
Rob – 45Kg OHS; 2 Pull Ups; 2:02
Cian – 120Kg DL; 80Kg Bench; 1:38.5
Pat – 150Kg DL; 1:29.9
Lisa – 80Kg DL; 2:05.5
Sue – 26Kg OHS; 4 clear band pull ups; 2:05.9
Essentials
5 rounds – 7 push jerks/5 burpees
Brian 3:37
James – 4:49
Scott – 6:03 (6 rounds by mistake)
Jim – 5:21
Aidan – 5:41
is the date for the february invitational set yet?
Will book my flights asap