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WOD Thursday 3-22-07

Thursday, 22 March 2007

"Avoid the crowd. Do your own thinking independently. Be the chess player, not the chess piece."--Ralph Charell--

APK Warm-Up

Workout: Tabata Squats: For each of 8 rounds, perform squats at max-effort for 20 seconds, followed by 10 seconds of rest, for a total of 4 minutes. Your score will be the lowest total squats of any one round.

Post score to comments.

Users' Comments

Display 9 of 9 comments

1. 03-22-2007 09:10

give a link to the list of exercises on crossfit so you can find out what one is if you dont know - http://www.crossfit.com/cf- info/excercise.html - scroll down till you find it.

pete

2. 03-22-2007 09:14

Haha, thanks for reminding me to include the link! You can also check here:

http:// www.americanparkour.com/ content/category/5/25/221/

gearsighted

3. 03-22-2007 10:29

Today I started with 3x10 warm-up of push-ups, mixed-grip chins, and hollow-rocks.

I was feeling hella' sore, and kinda' off the mark a bit, but I still started off with L-sit to Pike press handstand on the parallettes for the hell of it. Surprisingly enough, I actually pressed 4 in a row with a slight split then one with a straight pike, then failed on my 6th attempt at a straight pike by 1/4 of the movement. I haven't been able to get those with straight arms at all yet, so to perform 5 in a row was AMAZING!

All super-psyched, I moved on too the rings, where I did pike-pulls to inverted, then lowered through front lever to hang. I felt relatively strong on these, and was able to keep a consistent 2-3 second lowering through 5 sets of 3. Really paying attention to keeping my legs and abs tight while pressing my arms towards my hips helped a ton, and I'm psyched to see some improvement with this movement.

Finished this all up with 3x15 reverse hyperextensions, which I hadn't worked in quite some time. All in all a very productive workout, followed by a post-workout meal of mango and chicken...it's the paleo surge

gearsighted

4. 03-22-2007 10:52

Gear, are you following the paleo diet? I did that for a bit, then I found some research published by one of Alison's cohorts at Harvard showing that fiber from grain products can be better than fiber from vegetables. (I believe solubility was the issue, but don't hold me to that.) Also, the underlying premise that humans haven't evolved since paleolithic times appears to be false. See, for example, the work I mention here:

http:// industrialstrengthscience.blog spot.com/2006/04/human- evolution-ongoing.html

Still, the paleo diet does force one (or me, at least) to eat more vegetables, which is good.

skeeler

5. 03-22-2007 12:21

Smokin' nice weather out, was just out training some, going to go back out to train some more and hit up the workout!

akh

6. 03-22-2007 12:55

According to good research, grains have multiple problems, most-notably anti-nutrients which can block the absorption of many vitamins and minerals as well as their propensity for acting as potent stimulators of negative immune responses (i.e. a good majority of the population has some form of celiac disease)

For some great info on the science behind the paleo diet, check out this link:

http://thepaleodiet.com/ published_research/

As well as the great info on the Performance Menu website. If you have any questions, this is the place to post them, as Robb Wolf is an absolute stud when it comes to paleo knowlege and performance:

http://performancemenu.com/ forum/index.php

gearsighted

7. 03-22-2007 12:58

Lowest 22, highest 23 :grin