Monday, September 7, 2009
Margaret
Workout of the Day
CrossFit Total
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Today we are open only from 9 AM to noon
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Monday, September 7, 2009
“Total” scaled to 5 rep max: 95/45/107 = 247
Nice pic, Momo!
Lots of good reads today, courtesy of http://www.crossfitnyc.org/ — they always link some interesting fitness articles:
1. Peer reviewed article in an exercise science journal concludes that barefoot running *may* be less injury prone than running with shoes:
http://www.sportsci.org/jour/0103/mw.htm
the reviewers comment is pretty interesting and somewhat critical. My conclusion: no one really knows.
2. As we’ve discussed on this blog a couple times before, Ibuprofen is generally counterproductive for working out and getting fitter:
http://well.blogs.nytimes.com/2009/09/01/phys-ed-does-ibuprofen-help-or-hurt-during-exercise/
more results confirming/explaining this, and some pretty stunning statistics from the Western States 100 (a 100 mile running ultramarathon) and Ironman Brazil about how widespread the abuse is by ultra endurance athletes.
3. Coming to a supermarket near you: a new industry backed food labeling program called “Smart Choices”
http://www.nytimes.com/2009/09/05/business/05smart.html?_r=1
Read the explanation of how “Froot Loops” gets a smart-choice green checkmark even though it is 41% sugar by weight.
1 mile
50 1.5 pd KB swing
40 pullups
30 KB swing
20 pullups
10 KB swing
1 mile
21:47
Unfortunately, much harder than it looked. I had delusions of 18 minutes or so…
Crossfit Total
Back Squat – 100kg PR
Shoulder Press – 47.5 kg PR
Dead Lift – 140kg tied PR
CFT – 287.5kg PR
One Round, max rep pull up – 32 PR
3 unbroken, strict muscle ups
Apparently I should just take off everyday of work and go lift. Happy Labor Day.
CFT
BS 65kg, 80(f), 80 matched PR
SP 30kg, 35(f), 35(f), 32.5(f) -6kg below PR
DL 70kg, 80kg, 90kg -10kg below PR
total 200kg -5kg below cft PR
2nd BS rep I learned to bail the weight and that it wasn’t that scary to do. That was valuable, thanks Amber. Now that it happened, I hope I won’t be as scared of BS for future efforts.
Cool Margaret. Your Vibrams also match your outfit.
not my day for SP. Left arm wouldn’t budge at a certain point, possible imbalanced more than half the weight
I thought the Fruit Loops was a joke. I wonder if they think its a “smart choice” because Fruit is in the title of the product.
They have that “marking” on items in the vending machines here! I think it’s a joke.
Corn Pops were originally called Sugar Pops.
25:22 for me Ken.
The last mile was brutal.
32:02 for me, i was pretty ok with that, i really need to get better at running.
CFT
BS – 140kg (didn’t hit max here — b/c we had to “move” on, lol)
SP – 70kg
DL – 220kg
Total – 430kg
quite shocked by this myself.