Make Up/Challenge/Skill DAY

December “Cool” Board

***Make some goals for yourself for December

–  Annette – 1st Rope Climb!
–  Janet – C&J 75#
–  Meghan – C&J 110#
–  Annette – C&J 105#
–  Ash – C&J 225#
–  Ben – C&J 245#
–  Jim – C&J 170#
–  Bob – C&J 170#
–  Mike F. – 1st Muscle Up!!!
–  RossBoss – 265# C&J
–  Fred – 195# C&J
–  Travis – 12 Consecutive Muscle Ups
–  Janet – Consecutive Pull Ups
–  Annette – 200# Deadlift
–  Michelle – 20 Consecutive Pull Ups

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21 Responses to 12/16/11

    • Jim says:

      I’m going to weigh in on these 10 myths:

      Strengthening my core has been a critical aspect of improved fitness since starting CrossFit. It was clearly a missing aspect of athletic training up until now.

      I’ve never thought stretching before running mattered. In fact. I think a jog, row or a few jump ropes to get the blood flowing into the muscles is better than stretching first. But, then the stretching is critical to flexibility and overall athletic performance, especially for heavy weight lifting.

      I take Advil for pain. But I never workout when I have it in my system. I want my body and mind to feel and understand what Is happening during a workout.

    • Todd says:

      I agree with you on the points that you made Jim, especially about the importance of your core. The stretching came as a bit of a surprise to me: how am I to become more flexible with stretching? …but I guess their measurement was against a workout after static stretching. I’ll help you baseline your chocolate testing.

    • Lindsay says:

      With the core strength thing – I agree with the article in that I don’t think doing thousands of crunches is the way to go … like it said, other (functional) movements build more useful core strength. I would like to know (1) what “core strength” exercises they had these rowers doing, and (2) how they measured core strength in the D1 football players. I got the impression their definition of “core strength” was “good looking abs.”

      And I’m no expert on this stuff, but it seemed to say fructose (i.e. the sugar in fruits and vegetables) is good for athletes therefore high fructose corn syrup is good too. I don’t think this is true. I’ll still go with fruits and vegetables = good. High fructose corn syrup = bad.

      • Todd says:

        There goes my excuse for my Mt. Dew addiction….sigh.

      • Annette says:

        I agree with you Lindsay, I think it is a myth that we fully understand the “components of food”. Whole food is perfectly designed, in my opinion, and stripping out the parts leaves you with less than just what got left behind, but the synergy of the parts working together. Making an effort to eat whole, real food has made all the difference in my life (in the gym & otherwise). Fructose from a whole apple DOES NOT EQUAL fructose injected into artificially colored and flavored water. Sorry about the Mt. Dew slam, Todd.

  1. Todd says:

    Made up yesterday’s wod, 3 rounds of 7 muscle-ups and 21 dumbbell thrusters (35#): 14:08. I’m happy because I did all muscle-ups without a fail. It took me awhile between attempts, but….

    And the phreeeaaaaakkkkk award of the day goes to Ben. Way to go on doing 21 muscle-ups….first day of doing muscle-ups.

  2. Billy says:

    Last night did the 3 Rds. of 7 MU’s and 21 dumbell Thrusters WOD as Rx’d – 7:07

  3. Justin says:

    Last night joined Billy for yesterday’s WOD – 13:56. MUs just not clicking…straps snapping mid MU don’t help my confidence too much either 🙁

    Need to get back to messing around with MUs outside of when they just come up in WODs…

  4. Bart says:

    Yesterday did the Throwdown Series “12 Days of Christmas” WOD. 14:26.

  5. Adam S says:

    Yesterday’s WOD
    3 rds

    21 pull ups/ring dips
    21 thrusters 35#


  6. Ross V.M. says:

    Sicfit article is….sick. Good stuff.
    The second article is dumb. I did not care for the second article.

    Out of town so won’t be able to Fran it up Saturday unfortunately, but hope everyone kills it!

    • Travis says:

      your time of 3:20 for Fran is null and void till it is completed at the 515 Gym. Be thinking of you tomorrow when i go it alone. Thanks bro

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