warm up
double under therapy
max double unders in 3mins
pvc burgener x 10
workout
21-15-9 for time of:
95# overhead squat
cfjax burpees
scale load as necessary
post double unders & wod time for score.
do you zone/paleo? if so, is there a favorite meal/snack you eat daily? if you don't follow the zone/paleo, why not? on another note, we've been doing it all wrong here at CFJAX. according to Yahoo Health, we should be doing this. post your answers/opinions to comments.
double under therapy
max double unders in 3mins
pvc burgener x 10
workout
21-15-9 for time of:
95# overhead squat
cfjax burpees
scale load as necessary
post double unders & wod time for score.
do you zone/paleo? if so, is there a favorite meal/snack you eat daily? if you don't follow the zone/paleo, why not? on another note, we've been doing it all wrong here at CFJAX. according to Yahoo Health, we should be doing this. post your answers/opinions to comments.
fter getting off the night shift, I read the article. So sorry for being sloppy.
ReplyDeleteMy opinion is that it is almost all crap. For people not doing anything, the author's idea of getting fit is better than nothing. It seems to tell lazy people it's alright to stay lazy and just chill while you are working out.
My real opinion is that you guys at CFJAX are doing everything right. (No sliming intended)
Just following this past year wods have shown more muscular and cardio development then anything else I have done in 20 years. And I have done pretty much everything. Cycling, duathalons, tri's, marathon's , body building etc.
Absolutely nothing has worked as well as crossfit. I used to lift 4x a week then jog on the off days. I still couldn't stay lean all the time.
To make a point I was never as motivated as I am now when it comes to working out. The intensity makes you feel alive. You see a hell of a lot faster results then if I were to just take it easy and go slow for few times or more a week. It really just a f***ing shame to have wasted the past 20 years on doing crap to get fit. I was always leaving something out. Now I have a system that is complete. Now I feel fitter then ever before.
good night!
"can reduce tired-all-the-time feelings by as much as 65%" Wow you really have to be a sorry sack of s**t if this program is going to help you. Granted that if you are in pathetic shape or your pushing your 100th b-day, this may help get you started. What kills me is the way these articles come from a supposed position of authority and 84% of the articles readers found this crap helpfull. "Ignorance is at an all time high"... Chuck D
ReplyDeleteKeep up the good work guys.
Peace - Chris K
my best results have come when i keep my ratios 32%p 32%c 36%f. all macro nutrients coming from clean sources, but protein powder makes it in there for convenience sake. i limit each meal to around 500 calories of less with a total intake of 27-2800 day. this works for me, promoting recovery, training and satiety. as Twight says, we are all experiments of one. find what works for you.
ReplyDeleteBoars Head roasted chicken lunch meat, hummus or almond butter, and 2 apples. I have them package it at Publix in 4 or 5 ounce packages so I don't have to weigh anything. I like it because I travel a lot and its something I can easily find wherever I am and it takes little to no prep.
ReplyDeleteIm a steamed broccoli and rotisserie chicken guy, all the way. I steam the broc in the morning while I'm cooking my eggs. When it comes out, I out it right into my tupperware and toss a lot of olive oil on it...then slip it in the fridge to cool off.
ReplyDeleteI can usually get about 15 blocks of protein from a single Publix rotisserie chicken (if you pull it apart warm). When it's cold I just cant find as much.
I'll also sub in Boars Head low sodium turkey a couple times a week, and usually have an apple with lunch, as well as, my fat from Almonds, Pecans or Walnuts (all dirt cheap if you shop at Costco).
Oh, and I use copious amounts of spicy or deli mustard on everything at lunch. Besides lemon juice, it's my favorite condiment!
re: the yahoo post.
ReplyDeleteReminds me of one of the best shirts that I've seen recently. It says in big bold letters "Talk to your physician to see if getting off your ass is right for you."
Not as funny after that one...lol.
Rob.200.rx.8:30
ReplyDeleteaxel.bw?. mod. 5:47
Karl. bw?. mod. 8:32
Rene'. bw?. mod 5:42
Bou.bw 178. RX'd 6:12 Always works his ass off!
simon. RX'd 10:05
stefan. 162. RX'd. 11:41. 17 yoa.
Kyle R. BW 181, 133DU, mod: 65# 8:22
ReplyDeletere: the yahoo post.
ReplyDeleteNo wonder America is a bunch of fat asses.
Cut an apple in half, rub on some olive oil w/ a sprinkle of cinnamon and bake for 30 min....YUM!
ReplyDeleteBrannon BW 186, 51 DU, mod: 65# 8:54
ReplyDeleteReading that article I started to wonder if a light workout is the case then whats the point of even getting off the couch? I mean if you are going to do a light work out you may as well just sit there and keep lifting that coke can off the table for however many reps it takes you to finish the drink. I mean that would be the same right?
ReplyDeleteWOD:
Burpees for me is a whole new definition of getting your butt kicked!
Mod - PVC - 12:48
This is a good start I suppose, thank you for all the support today everyone!
Turbo J. 160bw. rx 175DU/4:10
ReplyDeletePop Tarts & pancakes.
kyle r-
ReplyDeletedude great tip on having them pack meat in 4/5oz packets!
jb-
good idea on prepping/cooking in the am for the rest of the day. thanks for the get together at lunch! i got the quickbooks for ya.
laurie-
welcome to cfjax! good on you for kicking your own ass today...not everyone has the testicular fortitude to do so and you did, so pat yourself on the back for signing up with us and beginning your crossfit chapter in life :)
turbo-
ReplyDeleteyou forgot to mention syrup...lots and lot of syrup with powdered sugar!
Great job Laurie!!! Welcome to the CFJAX family!!!!
ReplyDeleteBoars Head Mesquite Turkey Slices with an apple and some cantaloupe.
ReplyDeleteI am moving to PA tomorrow morning and with the packing, I didn't get a chance to drop by to say goodbye and thanks to CFJax. The last couple months have been great. I will definitely be following the website and dropping by for a workout when on visits to the family.
This might seem a bit drastic, but stay with me. I think we should revert to our hunter/gatherer instinct. Our primary target, the obese and out of shape. This way, we get to help end out current health epidemic, either by them turning into not fatasses or food for the larger game. Not down with eating people?!? I feel ya on that, too fatty a cut of meat (kinda like ham). Well we can feed the unfit to lions, tigers, bears (oh my) then hunt these animals. I assume I can count on your vote for president when I run.
ReplyDeleteAngela btw 168 65# 11:28
ReplyDeleteSomehow I managed to screw up my DU's so I am not going to take credit for them.
oh yeah, I forgot to mention on my previous post.
ReplyDeleteSince being enlightened by that article, I have decided to quit Crossfit and to start walking 10 minutes, 3 times a day with 20 minutes rest in between.
I will let you know how it goes.
152 bw / 117 Dbl Unders / 7:09 75#s
ReplyDeleteJustin 148bw. mod 65# 8:45/26
ReplyDeleteCostco tuna with olive oil, vinegar, mrs. dash, and tabasco . . . on top of a huge salad for lunch
Really, those two questions aren't on different notes- the best way to reduce the "tired-all-the-time" feelings for me isn't 'lighter exercise', it's to get off the insulin coaster by eating right. (Though I'll admit, I'm still a crack addict of the sugar and grains variety)
Okay, so maybe I need to get my eyes checked, and/or maybe everyone has already noticed this, but if you go the journal and look at the PDF file for the games program and find page 59. It appears to me the guy in the first picture is the one and only TURBO J (based on the looks of the upper back red ink). Go Turbo!
ReplyDeleteCheck it out!
Turbo...I think I will subscribe to your zone diet for a day...poptarts and pancakes. I'll let you know how much my insulin spikes!
ReplyDeleteLorena 128 45# 9:56/66 DU
ReplyDeleteI stick to a six pack of Publix cupcakes as my zone diet. Jk.
ReplyDeleteCheck this site out...one of the best I've seen, smart and super informative (www.fathead-movie.com)
ReplyDeletewhat is a cfjax burpee??
ReplyDeleteNot a fan of zone diet, I stay somewere between 22-24 blocks and not gaining or losing. But not leaning out like I want. Still have the back fat "aka" love handle's, and Im always hungry. After a zone meal.
ReplyDeleteIn a cfjax burpee, your hands must leave the ground at the bottom of the pushup--full ROM
ReplyDelete