Friday, February 13, 2009

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CrossFit Atlanta 2179
Thumbelina.  Amber will appear in a dance exhibition at Emory tonight & Saturday.

Workout of the Day

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to Dec 3, 2008.

This has been around but it’s still funny every time.

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Showing 32 comments
  • RIEP Crossfit Atlanta
    Reply

    GOOD GRAVY…
    Happy Valentines Day to us…We get to do one of the NASTIEST GIRL girls around.
    Double Dang

  • jmmatl
    Reply

    first fran today. too tired to capitalize letters. considering wearing my robe and flip flops to work since putting on clothes and tying shoes is beyond my physical capabilities now. holy crap

  • Bethanie
    Reply

    Thanks for posting that video, Dan. I definitely gave out a few honks…mainly when he dropped the dumbbell on his foot.

  • David Hodges
    Reply

    I can’t stop laughing about that video. It pretty much encapsulates everything that’s wrong with America.

  • Amber Thompson
    Reply

    did fran for the first time ever as RX, 12:03 im happy. this was about the same time it took me to do my first fran with the green band and 45 lbs!

  • DHall(new and improved)
    Reply

    Yo all, Amber’s after party will be a the Pink Pony. Hope to see you all there!

  • roy
    Reply

    dhall please stop suggesting thumbelina would dance in such a lowclass establishment as the pink pony.shes cheetah 3 all the way.:)

  • Heidi_CFATL
    Reply

    I hate Fran, I don’t wanna talk about it…

  • Amber Thompson
    Reply

    ha!!!!!!!that video is so funny! i love the Lotus position, and the flipflpos!!

  • Amber Thompson
    Reply

    Hey Bethanie, if you guys come tnite, we should go out after, Everybodys pizza is right down the road, they have great salads.

  • roy
    Reply

    cant see the vid.is there a url?fliflpos?

  • Margaret
    Reply

    good job amber and mike. it was fun working out with you this morning, as always. tried to do fran as rx’d, and got out 8 thrusters before dropping the weight to 55lbs. 16:07. I was happy with that. Next time 60 lbs, and then as rx’d. That is faster than last time and more weight. Moving in the right direction.

  • Margaret
    Reply

    My husband sent me the following link—http://usat.me/?34127952
    I was encouraged by the emphasis on protein, but they lost me at the part where they suggest that a can of coke a pb&j sandwich, or, gasp, a donut, are good post workout, recovery meals. It’s amazing, even with moving in the right direction, just how wrong they are. I’ll stick with my sweet potatoe and turkey bacon combo.
    Question for you paleo’s out there…do you include the blocks in your post workout recovery meal in your total blocks for the day or are those in addition to what you eat at regular meals. After measuring my food for the first time last night, it’s clear that I have been eating all the right foods, but WAAAY too much. I am going to try 3 blocks with two, 1 block snacks, and see how that goes. I am also doubling my fat intake from the zone recommendation because I workout so much and am thin and not in this thing to loose weight. I am guessing I will have to move up to 4 blocks. Had a three block recovery meal (very little to no fat) this morning around 8 and I am hungry now. Also considering moving the snack up to in between breakfast and lunch instead of after dinner. I am hungrier this time of the day than I am before bedtime. So, that’s a really long winded way of asking, should I be eating a 3 block breakfast now, in addition to my lunch and dinner because the only meal I have had today was my workout recovery meal, or, was my recovery meal my breakfast??

  • Margaret
    Reply

    I am like Dan Quayle, spelled potato incorrectly by placing an e on the end.

  • Rob M
    Reply

    You mean happy Friday the 13th.

  • Steve
    Reply

    Re: recovery and sugary carbs
    This is specific to endurance type workouts — I forget which of the three pathways this is, but you wouldn’t be doing this after Fran, you’d (perhaps) be doing this after we got a 10k run as the WOD. It is also tied to a specific window of time and doesn’t take many calories, I’ve seen it pegged at less than an hour after the workout and 100 calories.
    You might ask, how does this fit in with Zone/Paleo. I’m not sure that it does, since it isn’t about steady state nutrition, but about fixing imbalances right after an effort.
    You might also ask, is this even right? All I can say is it has made its way into the “conventional wisdom” bucket and is repeated in every running and triathlon “training tip” article I’ve ever seen. I didn’t know until reading the article you linked where it came from (the 1966 study).
    Anecdotally, I still do it (small carbo reload) after long runs. When Brian McKenzie put on the endurance cert here last summer, he talked about zone nutrition for a couple hours, but also told us that all bets were off during actual races (the one situation when he eats junk food and zone goes out the window).

  • Margaret
    Reply

    I am for this if it means that I can have cheezits after a long run!! I miss cheezits and gummy bears.

  • BMW-CFATL
    Reply

    Margaret…I’m not sure how many questions you are asking there but I’ll attack what I think is the main one.
    Yes, the Post Workout (PWO) Meal is counted as part of your daily intake. Robb Wolf’s idea about the PWO meal is to take in 50% of your daily carb intake within 30-60 minutes of completing your WOD.
    So if you normally eat 12 blocks of carbs a day, you would intake 6 blocks immediately PWO.
    I’m not sure I would recommend that for you though. Others may feel differently. I would recommend you focus on balancing your carbs over the entire day.
    My guess is you should be on about a 12 block daily intake. Divide that up however you want. If you are doubling the fat you probably should reduce the carb blocks.

  • Bethanie
    Reply

    Fran RX: 7:26 with an accidental 10 pull ups on the last round. This is about a 1 minute PR from one month ago.

  • Margaret
    Reply

    Thanks BMW and Steve. I will try your suggestion, BMW. Sorry to take so long in getting around to my actual question, but you did answer it, so thanks. Just looking for a way to get more food. 😉

  • Marie_CFATL
    Reply

    I hate Fran days. I walk around with shear fear at the pit of my stomach and my throat tightens up everytime I think about it. Oh the pain that awaits…

  • VAS
    Reply

    Margaret, I don’t see any reason why you need to lower the amount of food you eat.

  • Margaret
    Reply

    I am not suggesting that I need to lose weight, as that would be crazy talk. I am suggesting that in order for my body to repair and more efficiently build muscle, that I should follow the recommended quantities of food for someone of my gender and size. That may turn out to be 4 block meals instead of 3, but even 4 blocks seems to be less than I have been eating. Even if eating larger quantities doesn’t make me fat, it could interfere with those processes, no? Don’t worry, I am conscious about getting too thin and I won’t let it happen. I would like to be ripped like B, however. And, check out her freaking times!!

  • MikeG_CFATL
    Reply

    FRAN
    w/ 45lb DB’s and chest to bar pull ups…3:16

  • Steve
    Reply

    I’m no expert on zone or paleo, but did get interested in it when I started crossfitting and saw that everyone else was getting good results from it. After reading a couple of Barry Sears books and conventional zone web sites, when I tried to put it into practice I ran into a similar problem that you are describing — when counting blocks, I was eating way more then recommended; when I dialed back to recommended, I ran out of energy and felt run down. When I started checking out the Crossfit boards, I found that many crossfitters had run into this and that most of them were following something pretty different than mainstream zone, mainly by upping the fat rather than upping the blocks. In your post, you talk about going 2x on the fat; I found that people talk about ratios like 5x, 10x, or even 15x on the fat. This was especially true for the subset of people following crossfit endurance, where they are doing the Crossfit WODs and running/biking/swimming workouts too. McKenzie and Borg talked about this at the endurance cert too — their athletes generally run with huge fat ratios on their diets, which is where I guess they may differ from Rob Wolf. The other thing I found was that people really struggled during the first couple of weeks after switching with slower times, feeling sluggish, etc. So my main advice would be: (a) search the crossfit.com boards specifically for discussion threads on implementing zone while doing a heavy wod schedule, (b) give yourself a couple of weeks to a month to acclimate to the diet if you are just switching, and (c) keep a food log to match up with your workout log so you can figure out whether a given tweak is working for you or not.

  • Margaret
    Reply

    Robb recommended 2x the fat for “athlete” zone. You can go up from there if you find yourself run down or losing too much weight. That’s where I am going to start. I have been strict paleo/zone for close to a month, and before that, I had totally stopped eating sugar, so I think the drop in engergy won’t be as significant for me. Thanks for all your input!!

  • David Hodges
    Reply

    Fran, second time doing it as prescribed… 8:30.
    I beat my previous Fran by over a minute, and I did it by forcing a set pace on the thrusters. It worked great. I’ll be doing that from now on.
    Bethanie, I don’t know how in the world you beat me by a full minute and then some. Great job, seriously, that’s incredible. Not that it’s a big deal to beat one of my times, but I’ve been CrossFitting for well over a year and you started several months after me.

  • Rob M
    Reply

    Today as Rx’d: 3:24. Good day.

  • Marie_CFATL
    Reply

    Fran 4:38 Rx
    17 second PR. I’ll take any PR but I have to admit I wanted just a wee bit more. I had to redo my last pull up because I felt like it wasn’t high enough, thankfully I was right that it wasn’t. I say felt because I was blacking out and hallucinating dots everywhere so bad that I had no idea where I was in relation to the bar…I the last round out of pure muscle memory. I am now pretty sure I was dehydrated- next time I will make sure to drink much more before hand.

  • Jonathan H CFATL
    Reply

    Fran Rx
    7:12
    It’s a PR by over 2 and 1/2 min from like Sept so I can’t be too upset. Plus I know I suck at this workout. Mike R did a good job staying just far enough in front of me that I was getting mad.
    Way to blow it out Rob, that’s impressive man

  • kba_cfatl
    Reply

    9:23 w/55#
    It is a PR by time, but used 55# instead Rx because my stamina/endurance needs a lot of work.

  • VAS
    Reply

    Fran 2:48 as Rx – PR
    DHall, Marie hasn’t stopped talking about how you gave her a sip of Gatorade and how quickly it made her feel better. This neatly coincides with Margaret’s discussion above.

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