Tuesday, February 23, 2010

Tuesday, February 23, 2010


If you missed yesterday’s Voice of America piece on Paleo eating and, more specifically, our outstanding athlete/eater Rob K., please get it here. The accompanying audio piece is even better than the article. Thank you for taking time from your busy schedule to spend on this project, Rob, no less opening your life and home for this interview.

–Melody, Rebekka and John

two rounds, as many repetitions as possible; rest exactly two minutes between rounds:
max thruster @ 155/105-lbs.
–2′ rest–
max thruster @ 135/95-lbs.
–2′ rest–
max thruster @ 115/75-lbs.
–2′ rest–
max thruster @ 95/65-lbs.

In this workout, the set is terminated when the bar is removed from the rack position.

This workout is scored by the total thrusters completed at each load.

then, two rounds; rest amply between rounds:
max strict pull-up

Compare results to December 16, 2009.

30 Comments

  1. Dominic Munnelly | February 23, 2010 at 3:26 am
     

    wow total killer workout – got to add that one to my list of to do wods

    Reply
  2. coach | February 23, 2010 at 8:39 am
     

    –Scores–
    Mike S.: 8, 11, 22, 31; 9, 9 (1)
    Neil A.: 4, 10, 16, 24; 7, 7 (1)
    David O.: 3, 11, 20, 40; 10, 9 (1)
    Jeremy N.: 11, 15, 18, 29; 4, 5 (1)
    Sean M.: 8, 9, 10, 19; 4, 3 (1)
    Robbie S.: 11, 11, 32, 32; 2, 6 (3)
    Ivy F.: 4, 16, 18, 34; 3, 2 (4; sub: assisted strict pull-up)
    Sidra C.: 8, 19, 23, 34; 1, 1 (5)
    Caitlin F.: 7, 19, 27, 54; 5, 3 (5; sub: jump-stretch strict pull-up, blue)
    Jen M.: 3, 24, 27, 41; 1, 1 (5)
    Jessica H.: 14, 30, 38, 68; 8, 7 (6)
    Kate S.: 8, 12, 17, 20; 2, 3 (8; sub: jump-stretch strict pull-up, blue)
    Jeff W.: 5, 12, 21, 33; 6, 5 (3)
    Josh O.: 13, 18, 20, 21; 5, 4 (2)
    Borja G.: 8, 16, 24, 33; 9, 6 (2)
    Samir M.: 12, 14, 19, 24; 4, 6 (4; sub: jump-stretch strict pull-up, green)
    Tamra F.: 7, 12, 19, 22; 5, 5 (4; sub: jump-stretch strict pull-up, blue)
    Erez Y.: 7, 13, 27, 32; 16, 9 (4)
    Derek B.: 18, 21, 28, 44; 6, 6 (6; sub: jump-stretch strict pull-up, blue)
    Erin K.: 20, 26, 34, 41; 3, 3 (6)
    Kris C.: 7, 13, 17, 31; 4, 3 (6; sub: assisted strict pull-up)
    Paul M.: 17, 20, 26, 44; 10, 4 (7; sub: jump-stretch strict pull-up, red)
    Lynsey H.: 11, 17, 26, 31; 6, 4 (7; sub: jump-stretch strict pull-up, blue)
    Katie M.: 20, 33, 40, 43; 7, 4 (8; sub: jump-stretch strict pull-up, blue)
    Kristie K.: 17, 36, 43, 32; 21, 15 (8; sub: jump-stretch strict pull-up, green)
    Ralph A.: 15, 17, 28, 25; 3, 4 (3)
    Dave R.: 18, 21, 26, 37; 12, 9 (1)
    Joe P.: 15, 17, 23, 30, 7, 7 (1)
    Linda K.: 14, 28, 28, 55; 13, 10 (9; sub: jump-stretch strict pull-up, green)
    Sean F.: 12, 21, 23, 50; 3, 1 (6)
    Leota B.: 9, 23, 27, 42; 10, 5 (8; sub: jump-stretch strict pull-up, green)
    Susanna B.: 17, 21, 30, 23; 4, 4 (7; sub: bodyrow)
    Ricky B.: 8, 16, 23, 27; 11, 6 (2)
    Christine S.: 15, 19, 26, 48; 5, 5 (6)
    Amy D.: 12, 12, 15, 15 (6; sub: front squat; 1 round)
    Meghan M.: 13, 19, 40, 42; 4, 4 (3)
    Wayne C.: 11, 14, 23, 36; 8, 7 (3)
    Sakar P.: 10, 12, 13, 22 (6; 1 round)
    David S.: 14, 17, 26, 36 (6; sub: push press)
    Antonio G.: 21, 22, 31, 40; 12, 6 (3; sub: jump-stretch strict pull-up, blue)
    Marc B.: 21, 20, 24, 28; 8, 4 (4)
    Lisa C.: 11, 15, 17, 2; 5, 4 (6; sub: jump-stretch strict pull-up, red; 1 round)
    Amy S.: 17, 26, 39, 41; 6, 5 (8; sub: jump-stretch strict pull-up, blue)
    Jenn J.: 17, 24, 32, 37; 7, 6 (7; sub: jump-stretch strict pull-up, red)
    Tyler P.: 29, 27, 30, 21; 5, 6 (7; sub: jump-stretch strict pull-up, green)
    Lee P.: 19, 23, 28, 43; 2, 2 (6)
    Charles H.: 6, 11, 16, 22; 14, 7 (1)
    Adam H.: 4, 10, 12, 16; 5, 4 (5)
    Kyle F.: 16, 24, 27, 28; 5, 5 (5)
    Jason H.: 16, 19, 25, 32; 18, 12 (5)
    Thomas M.: 14, 17, 22, 25; 9, 7 (5)
    Koji H.: 7, 18, 25, 30; 14, 9 (5)
    Alan N.: 16, 18, 22, 30; 16, 9 (4)
    Rob K.: 8, 13, 22, 24; 18, 9 (2)
    Roselena R.: 28, 20, 24, 41; 4, 4 (7)
    Joanna L.: 5, 24, 46, 51; 1, 1 (7)
    Christy P.: 14, 16, 33, 39; 14, 7 (3)
    Joe F.: 17, 16, 30, 34; 12, 7 (3)

    Reply
    • coach | February 23, 2010 at 8:43 am
       

      Notes for today:
      -Levels:
      1. 155/135/115/95 (rx’d men)
      2. 135/115/95/75
      3. 115/95/75/55
      4. 105/95/75/65 (rx’d women)
      5. 95/75/65/55
      6. 75/65/55/45
      7. 65/55/45/15-lb. dbs
      8. 55/45/15-lb. dbs/25-lb. plate
      9. 45/15-lb. dbs/25-lb. plate/15-lb. plate

      Reply
  3. Mrs. Finkenstadt | February 23, 2010 at 10:33 am
     

    The VOA audio piece was awesome! Congratulations to Rob, Melody, and John.
    This workout might be one of my new faves. I liked the structure and the intensity.

    Reply
    • Rob | February 23, 2010 at 7:09 pm
       

      I was out of town, and just got to read the article and listen to the audio. There was much unintentional comedy, but it went pretty well overall. I’m grateful that they left out all my more embarrassing statements.

      By the way, I didn’t combine yams in my stir fry. I think that would be gross. It was on the side.

      Reply
  4. Mrs. Finkenstadt | February 23, 2010 at 10:42 am
     

    News flash- I no longer need to come to MPH or any other gym

    http://failblog.org/2010/02/23/product-fail-3/

    Reply
    • train2live | February 23, 2010 at 7:59 pm
       

      Ivy, That is too funny!

      Dave O.

      Reply
  5. Tank | February 23, 2010 at 11:30 am
     

    –Grass Fed Beef Update–

    So a month or so ago I asked if anyone was interested in getting a whole grass fed cow or portions of one. There seemed to be interest at the time, so I will post what I have come up with to-date.

    A good friend of mine’s parents own a cattle farm outside of Lynchburg VA. They generally sell their entire herd twice a year to a distributor in Pennsylvania. At the prodding of their son and I, they have decided to venture out and try selling their cattle on their own.

    That being said, they are selling a single cow as a test run for the whole process. They are still trying to work out the kinks and issues that might arise from doing this on their own.

    Jen and I are ordering a mixed quarter and there are still 2 mixed quarters left in this order. I think I have talked my friend into delivering the meat to gym (around March 20th) so there is almost no work required on our part. The meat will just show up vacuum sealed and ready to go into a deep freeze.
    If this works out, they will start slaughtering cattle on a more regular basis to support the requests they are getting.

    Reasons I like this farm over others:
    1. I personally know the family and know that they are the good Christian type (and are willing to work with us)
    2. I like the entrepreneurial spirit of this endeavor (helping out a “local” business)
    3. We will have a lot more flexibility working with a startup farm than we will with an established one

    If you are interested in purchasing one of the other mixed quarters, let me know. Or, you might be able to find someone to split a mixed quarter with you.

    For more information about their entire process (feeding, medications, etc) please see their website:

    http://lundangus.com/

    Sean

    Reply
    • tbferg | February 23, 2010 at 11:47 am
       

      Sean, I’m definitely interested, but I’m pretty sure a mixed quarter is too much meat for me (that’s what she said…), and I don’t have a freezer. So, if anyone wants to share a mixed quarter, let me know, and I’m in.

      Reply
    • jeremynurse | February 23, 2010 at 11:50 am
       

      Sean, count me in for half a quarter, if someone will split with me. Thanks,

      Jeremy

      Reply
      • tbferg | February 23, 2010 at 12:06 pm
         

        Jeremy,

        I’ll split with you. That’ll still leave me with a lot of meat (I’m on a roll w/the self-setups today), but I’ll make it work.

        T.

        Reply
    • Erez | February 23, 2010 at 1:03 pm
       

      I’m in to split a quarter.

      Reply
      • Erez | February 23, 2010 at 1:21 pm
         

        Wait a minute… just how much is a quarter?

        Reply
        • Tank | February 23, 2010 at 1:38 pm
           

          Erez, about $460. Depending on cut and final weight ($3.10 x 150lbs hanging weight)

          Reply
          • Erez | February 23, 2010 at 1:57 pm
             

            I will commit to half a quarter. If anyone would like to split that half a quarter, let me know.

        • mchofia | February 23, 2010 at 2:03 pm
           

          I will take an 1/8 of a cow. I’m guessing that would be about 56 pounds. How will that work in cuts… aka how much butchering will I need to do?

          Reply
          • Tank | February 23, 2010 at 2:34 pm
             

            From the website:

            A mixed quarter generally contains the following cuts:

            Steaks – 18 (rib eye, sirloin, T-bone)
            Roasts – 7 (chuck, sirloin tip, arm, rump)
            Note: any roast can be put into hamburger
            Lean hamburger (~15 lbs)
            Top round steak or London broil
            Stew meat (~4 lbs)
            Short ribs
            Baby back ribs

          • swimdra | February 23, 2010 at 3:31 pm
             

            I would like to get in on this but the math is confusing me. If a quarter is 150lbs, then I could only take 1/4 of that total, about 40lbs. I dunno if that is an 1/8 of half a quarter or not. Whatever. My freezer is too small to take more than 40lbs.

    • Erez | February 23, 2010 at 2:58 pm
       

      Any chance we can convince them to keep the liver and possibly some of the other organs?

      Reply
      • Tank | February 23, 2010 at 5:05 pm
         

        Erez, here are the additional items that can be requested if you so desire them:

        Soup bones – 2 pkgs
        Tongue – 1 pkg
        Heart – 1 pkg
        Liver – 6 pkgs
        Kidney – 2 pkgs

        Reply
        • Erez | February 23, 2010 at 6:43 pm
           

          That is very exciting. Were it not for John’s pyrotechnic proclivities, I would post another tune to celebrate. I will take all but the heart, unless others would like some also?

          Reply
        • tubameat | February 23, 2010 at 8:24 pm
           

          if its still available, i would like the tongue and the heart please!
          (drooling now)

          thnx!

          steve d

          oh yeah, keep squattin’

          Reply
    • operationyetifit | February 23, 2010 at 3:50 pm
       

      hey sean. i’m might in, but i have to see if i have that much space in a freezer. when do you need to know by?

      Reply
      • Tank | February 23, 2010 at 4:54 pm
         

        First cow might be completely spoken for, but I’m working with them to see when they can have more ready.

        Sean

        Reply
    • train2live | February 23, 2010 at 7:56 pm
       

      Sean,

      It sounds like this cow has been spoken for, but if they decide to do another one I would be interested in a mixed quarter. Let me know. Thanks.

      Dave O

      Reply
  6. Jen M. | February 23, 2010 at 1:01 pm
     

    Caitlin & Jess – way to CRUSH this workout this morning! It was like you couldn’t be stopped 🙂

    Reply
    • swimdra | February 23, 2010 at 3:33 pm
       

      Agreed. Way to dominate ladies.

      Reply
  7. Jessica | February 23, 2010 at 8:13 pm
     

    Thanks, ladies. I’m envious of all you Level 4 and 5 girls — those weights are no joke.

    Reply
  8. jessykate | February 23, 2010 at 11:17 pm
     

    sounds like an awesome workout. as the resident vegan (i’m guessing) i’ll refrain from comment on the cow order :).

    monday’s WOD (crossfit san jose): 5 x 300m row; 30 d-ball @ 16#. time: 14:13.

    Reply
  9. jessykate | February 23, 2010 at 11:22 pm
     

    crap– i obviously posted monday’s workout on the wrong day. anyway, here’s *TUESDAY’s* equipment-less WOD: AMRAP in 20 of (20 pushups; 30 situps; 40 squats). completed: 8.

    it’s probably better i won’t be around for wednesday’s deadlifts… my absolute nemesis!!! hope y’all have fun though!

    Reply

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