As many rounds in 15 minutes of:
5 Over Box Jumps, 20 inch box
10/6 Chest to Bar Pull ups
50 Single Unders
For box jumps, you can approach jump if you need to. If you can not jump over the box, your first scale is to jump onto a 24 inch box. Guys do 10 C2B pull ups and gals do 6.
Post rounds completed to comments.
Nate has only been with us for a couple of weeks and already he is starting to leave his mark. A cool addition to the gym.
___________________________________
Creatine Spares Muscle During High Intensity Interval Training, posted by Brian Willett - Bloginity
Does this translate to CrossFit or not?
Post thoughts to comments.
Does this translate to CrossFit or not?
Post thoughts to comments.
As for this creatine discussion, I first have a question: IF, during some of our intense, long wod's, we do run the risk of depleting our own glycogen stores, wouldn't the best way to counteract this be through the use of proper diet? If we're "eating clean" and getting plenty of protein, carbs and fats, won't those work to fuel our workouts AND build muscle?
When it comes to supplements, I subscribe to the theory that AT LEAST 90% of everything out there is complete crap. The companies that produce supplements are not required to get approval from the FDA. They do not have to prove that they do what they claim, or even contain what they claim. Instead, it is the responsibility of the FDA to disprove any claims made by these supplements, or to prove that a supplement is dangerous. And the fact is that the FDA far too busy to actively police the supplement industry. The result is a marketplace flooded with supplements containing "proprietary blends" that are complete garbage. So people read this story about HIIT and creatine, and then go to Max Muscle or GNC or wherever, and buy that $50 tub of "creatine." Do they really know what they're getting? Is it anything more than glorified Kool Aid? I used to try all this stuff but then I did a little more research. Now I just try to focus on my diet and the only things I take are an amino acid with breakfast and before bed and protein powder post-wod - and hell maybe both of them are worthless too. At any rate, maybe I'm wrong, and if so I'm sure Ricky or someone will point it out, but that's just my opinion.
Good job 5 a.m. It was fun to work out with you guys/gals.
Finished 6 rounds.
Nice work 6am!
Article response:
First of all I would have to say in my opinion most supplements are filled with dangerously high levels of caffiene and creatine that in long term use do more harm on the body than help. I have seen many young, healthy athletes admitted to the ICU for liver failure just from creatine use alone. And it's not that they abuse too much, it's just from taking a daily dose for an extended period adds up and dose damage.
If you are going to use a supplements, I would suggest a designated "ON" period, and a good "OFF" period. To give your body time to run itself, and cleanse out any high levels.
Second of all - I would have to say my body enjoys CrossFit's HIIT in addtion to my prolonged cardio in the "fat burning zone" - AKA running. They are both activities I love to do, so I mix both of them together. CrossFit has not taken any muscle mass from me, but instead has given me stronger built legs (arms, back, core, just stronger all over!) and better endurance for my long runs. Now having crossfit and running is a great balance for me. I just make sure to have small meals, or snacks post WOD or run - helps me recover faster.
so that's my 2 cents! :)
Nick, they are Vibram 5 finger shoes and I got mine at Backwoods, which is off 78th and Cass.
Welcome, Nate! Love that pic-impressive TGU.
Fun having you with the early birds at 5, Shelley!
i liked the box jumps and CTB pu's got tough fast. the last couple rounds i was doing 1 at a time. it was hard to adjust to single unders. it has been awhile since i have done singles and kept wanting to move my arms faster like for double unders.
great job 6:30!
Tempo Strict Pull Ups 3X5 (1-3-5)
External Rotation 3X10
Reverse Hyper 3X12
50m Sprint
10 Burpees
7 Power Snatches (135)
- 4:08 - Missed one snatch on the last round that cost me.... Didn't feel great today
I tore my hand up on the LAST 2PULLUPS!!!! Darn! So close!!!
I did enjoy this wod tho! I like the low reps for rounds!