Pull-up Variants WOD (06.21.2009)

Pull-up Variants WOD (06.21.2009)
Ten rounds for time of:
3 x Weighted Pull-ups (45lbs)
5 x Dead-hang Pull-ups
7 x Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep, continue with strict pull-ups and then finish with kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CrossFit Endurance WOD (06.21.2009)
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30)
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times and rest intervals to comments.

Stable News:
I had a great time during our little nutrition cult-like gathering, hopefully those that attended enjoyed exploring the material and are now able to apply themselves through solid foundational principles of performance nutrition.
The education process doesn't stop here so please feel free to e-mail or call any of your fellow athletes, instructors, or myself if you have questions or would like additional resources/literature.
We all need to say thank you to Jill for coming in during one of our coveted Rest Days, I know her CrossFitting comrades in arms were able to take a great deal of knowledge out of her lessons... Mmm new conceptual seeds in the minds of our athletes have begun to take root.
Remember what we told you, think about what you heard in the CrossFit Journal Videos: Give yourself two weeks to apply and experiment with what we covered today... two weeks and you could find yourself driving towards a previously unimagined level of elite fitness and human performance.


Anonymous said...

Thank you Samy and Jill we learned a lot. We will look at the references you gave us. I'm sure we will have questions. The new place looks great! Mark and Heidi

Anonymous said...

Jill & Samy,

I probably do not want to know the answer to this but I will ask anyway...What is the zone lowdown on coffee, diet coke, and nutrasweet?



sdaghir@gmail.com said...

Coffee is a gift from the Gods and we don't question gifts from Gods.

Nutra sweet and the artificial sweetener in Diet Coke, which I believe is Splenda, both still have the ability to spike your insulin level just like sugar. The chemical structures of sugar vs. it's mainstream diet friend are startlingly similar and your body tends to treat them the same. Robb Wolf quote of the week, "Yeah, you can gain 200lbs on diet coke alone regardless of calorie content."

Perfect world you'd cut that stuff out (not coffee though I wasn't kidding with the above statement), maybe trying to just keep yourself away from it during your initial two week nutritional introductory phase. It's a fine line between sweating all the "small stuff" or maybe honing in on the details that can make or break your potential athletic advancement. I hope that helped although I'm pretty sure you're pissed at me for giving you an open ended answer...

Mike Molloy said...

Whats up Mark-

Coffee is the nectar of the gods to most people. Drink it black though.

As for diet coke, nutrasweet, etc, there is some loose research that shows its really terrible for you.

The basic idea is that your brain recognizes the sweet flavor and expects to be given a huge dose of carbs. Insulin is released in this scenario and then no usable carbs are found. Your body gets confused and insulin sensitivity is thrown out of whack.

Hope that helps,


Mike Molloy said...

Little strange that Samy and I posted nearly the same thing at the same time...

perhaps I should go shave, just to make sure I don't start thinking too much like Samy...

Anonymous said...

very interesting stuff...i've been reading up on this...really bummed i couldn't be there today...thanks guys, for putting this all into understandable language

sdaghir@gmail.com said...

Yes, Mike, you'd better shave right now.

There can be only one highlander.

Anonymous said...

Samy & Mike,

I was afraid you would say that but I guess quiting the nutrasweet habit and drinking my coffee black is doable. Bought the food scale and grocery shopped off the "block" list yesterday.

Many thanks for all the help. You guys are really great and we appreciate all the help and sage advise.