The Forever Fran...

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Wednesday 100106

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day

412 Comments

Forgot: day 3 of paleo/zone---decided to do this in order to be strict on portions, so im trying out the measuring of food. I gotta say i feel funny measuring and counting everything, so far though it has proved better in stopping my biggest issue of over filling a plate and it keeps me in a srtict schedule of every 3 hrs. So for Tuesday:

B: 1 cup of egg whites
S: 6 almonds and 5 cranberries
L: 4 oz of chicken along with vinegar and olive oil dressing and 4 oz of broccoli
S: 1 apple
D: 4 oz chicken with 10 oz tomato sause

So far i feel like i have a bit less energy/strength in my wods for these days, might need to add more protein. I also have boozed.

correction not boozed. ha

Raul,
If you are going to go through the trouble of weighing and measuring, i'd suggest using the zone as a guideline. Without doing all the measuring, i'd guess you are looking for 18-19 blocks. If my estimates are right, instead of 18P, 18C and 18F, you had 12P, 8C, 3F...that's not nearly enough food for a guy your size. It is not a shock you would be down on energy since that is not nearly enough food and the ratios are off.

I suggest reading the CF journal preview on the zone as it covers the basics really well...but you definitely need more food...and especially more fat.

If you have questions, i'm happy to help

This was one of the hardest wod's I've done since joining Crossfit. Still not more painful than fran though.

38:48 rx'd

Dave A
The callus shaver has already been claimed.
I'll keep you posted if I come across any other sharp objects.

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48:44 rx'd. My first Crossfit workout completed as rx'd!!! Took me forever but at least I finally completed one!

26:5 something... it was a sub 27... RX'd
Me and wall balls are not friends!!

5K run: 28:02----jogged it felt good though

30:37
Aside from a couple miscounts and some less than full chin/ear over bar PUs I feel good about this horrible WOD. Beat my expected time by 5 minutes.
Resolution: 50 WB warm-up every day in the gym.

...also it was good to see so many people turn out for such an evil wod.
BK ain't afraid!

Raul is a proud new owner of a crock pot----not a crack pipe

strict pullups
37:27

I agree brook
BK was down for the punishment
good work by everybody


Made up yesterday's run/GHD WOD
21:28 rx'd


Great job by everyone in BK tonight!

28:46
Felt good after taking an extra rest day. Paleo in full swing too.

26:06
Sub slightly elevated ring rows for pull-ups, hand is still cut from barbara.

38:33 rx'd
(2,2)

did a heavily subbed variation of this WOD two days later

subbed 20" box jumps for wall ball
subbed supine ring rows, feet on 20" box, for pull ups

20:27

sets broken into 5 subsets (10 reps and 5 reps, respectively)

for box jumps, even number subsets (#2 & #4) on rounds 2-4 were done stepping off the box
all other box jumps were done hopping off the box ("depth"-style)

Hopping off the box was difficult early on, but once I warmed up and my accuracy/coordination improved, it became almost as easy, if not easier, then stepping off the box.

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