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Tuesday, November 23rd, 2010

Remember that the last day to register to be a spectator at the Carolina Fitness Challenge is November 30th.  We have 7 athletes participating in the competition, and support from the Triangle CrossFit dog pound would come in handy.  Come hang out with other CrossFitters, get some food and drink, and plan on making it a day of fun and cheering!  Who knows, you might even catch the competition bug.

Workout of the Day

"Tabata Something Else"

Do 8 rounds of 20 seconds of work followed by 10 seconds of rest in each of the following exercises:

Pull Ups
Push Ups
Sit Ups

Be sure to finish all 8 rounds at each exercise before moving on to the next.  Post total of all reps combined to comments.
Logan and Lindsey doin' our version of "cardio".

QUOTE:"Begin - to begin is half the work, let half still remain; again begin this, and thou wilt have finished." - Marcus Aurelius


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344 rx'd

14 better than previous.


453 rx'd. 14 point pr


258 rx'd
weak performance still a pr by 1


217 ? Unfortunately, since I took a 2 month crossfit vacation, I had to use the grey band today. Oh, well. I'm glad to be back.

lindsey lecroy

254 with blue band for pull ups. Getting stonger!!


307 rx'd, pr by 21 pts.


Thought people might find this interesting...


Lost count while doing this at Raleigh Fire Station 1, but did notice I did more squats than ever before - by at least 20 reps. Never-the-less, I'm sure that if I was able to keep track of my total, it wouldn't be close to the "Tasmanian Devil".

Dov, great link. I like seeing that the "experts" aren't afraid to update their opinions based on experience and new findings. At the CrossFit Endurance Cert I went to last year, B-mack told us that Vibrams, Chucks, DCs and Inov-8s were all great to run AND do CrossFit in. Not busting on him, just saying that every one of us should be willing to keep an open mind and adjust when we see it's warranted like him. This is where conventional fitness wisdom falls short. Their inflexibility to adjust, even when shown a better course of action, is why CrossFit is exploding, and they are becoming stagnant. Everyone should be sure to read the comments for that post as well. I think one of the best sentences of the post was the last one.


367 Rx'd -- PR by 11 or so
Break it down (all #s are "-ish"):
- squats up by 14
- situps up by 5
- pushups down by 5
- pullups down by 3
Quads and hamstrings are already sore...I will definitely feel it tomorrow! Triceps died during the pushups but don't feel too bad now.

Matt S.

Total score was 268 as rx'd (pr by 8 reps).

I liked the article that Dov posted. I just wish that more shoe companies made stuff in my size.

Mike P

Pull-ups = 37
Push ups = 42
Situps = 45
Squats = 86
Total = 210

Body weight exercises have always been the bane of my existence, and I look forward to improving these numbers here.

Matt - good call on making shoes in bigger sizes. I only wear a 14, but it's really hard to find anything above a 12-13 in most shoes.

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