Community for CrossFitters, by Crossfitters & anyone interes

goblet squat is when you squat holding a kettle bell up by your head with two hands

Well, the kettle bell (35lbs) sits right under your chin and you hold it with both your hands and squat. This version of the squat is what our gym uses when people (like me) don't have enough depth in our squats. In this version you are forced to go all the way down until both of your elbows touch the inside of your knees.

Today's WOD
5 rounds
200m run
30 deadlifts
20 double unders
10 kbs

Tuesday WOD:
10 minute AMRAP
3 Thrusters 65lbs
3 chest to bar pull-ups
6 Thrusters
6 pull-ups
9 Thrusters
9 pull-ups
... multiplying by 3 as far as you can go in 10 minutes. add all reps.
Total: 64 reps

After not Crossfitting for almost a whole week, I was feeling it yesterday. Plus I let myself slide off Primal/Paleo for a day and had some Pugliese bread. Oh, I love it. I don't really crave any other bread component besides Pugliese and French bread. It is kind of nice!

I was wondering what everyone does when they are on vacation for working out?

I usually will do some of the following:
4 or 5 rounds - 400m run, 25 air squats (I may up the run to 800m or up the squats)
100 burpees
a mix of running, situps, pushups
5K or 10K

Pam is right, you can do a lot without gym equipment!

Thurs WOD:
Jackie
1000m row
50 Thrusters - 45lb
30 pull-ups mod w/bands
13:14 PR!! Beat my last time by 1:28, yay me! To think I was going to skip today...

I only did 2 WODs this week because I'm preparing for a fitness competition on tomorrow. So the workouts for tomorrow are below, the only thing that concerns me is the strict press of 65lbs (my max is 70lbs). So we shall see! We compete as pairs and the only way a round counts is if both partners complete it. I can't wait!!

Evolution #1; 10 Minute AMRAP
15 Military Press 95 / 65; 15 Box Jumps 24" / 18"

Evolution # 2; 10 Minute AMRAP
20 push-ups / 30 KB swings 55 / 35

Evolution #3; 10 minute AMRAP
40 yard Piggy Back / 40 yard Wheel Barrel

Evolution #4; 10 Minute AMRAP
25 Body Squats / 150 yard sprint

We placed second in the competition!! It was an awesome experience!

Maybe we can start out by introducing ourself:

Name: Dave
where you live: South Carolina
Time CF'ing: since 9/2010
Nutrition Plan: paleo for a few weeks, then a modified paleo with more carbs before I get too weak.

My athletic background was distance running; always thought CF looked really cool; tried to do workouts on my own before finally joining a real box. The difference is shocking - you cannot match the intensity of doing the WOD with a pack of like-minded (or lost-minded) people! Discovered a lot of weaknesses (or imbalances) due probably to the running. Have improved a great deal and can do things now that looked impossible at the beginning. You all know how that feels, I know.

And like the rest of you, I'm hooked. I am very happy to see so many CF'rs on this blog. Would be interested in teaming up with anyone who wants to do a paleo challenge. I have a difficult time eating properly on my own. Having done 2 paleo challenges with "group accountability" [and Burpee penalties!] I know what a huge difference positive social pressure can make. In fact, it makes all the difference.

There is a box in Myrtle Beach -- here's the link: http://www.crossfitmyrtlebeach.com/Site/Welcome.html. Don't know them personally, but it has the appropriate abandoned warehouse / set of "Saw IV" look to it, so it's probably pretty good. I go to Carolina Crossfit in Columbia (awesome). I'll ask one of my trainers about the MB affiliate.

I'm with you on your take on Paleo. I consider both whey protein (a.m. and post-wod) essential, almost as essential as alcohol. I think there is some benefit to limiting dairy overall (maybe) but I don't think isolates would have the same effect as regular dairy. Probably depends on your tolerance. As a permanent lifestyle, though, I'm not going to fully give up wine / beer / etc. I take the Carlsson's liquid fish oil too.

Overall, I think the only 2 problems with hardcore paleo are that a) it can get TOO low carb (anti fruit) in some people's application of it, and b) sometimes the "philosophy" of it gets ahead of what might really work best. I'm really interested in finding a workable and practical balance for myself. I expect what that would be would vary from person to person, too.

I'm up for putting together some kind of challenge as soon as I figure out MFP fully!

Maybe we can start out by introducing ourself:

Name: Dave
where you live: South Carolina
Time CF'ing: since 9/2010
Nutrition Plan: paleo for a few weeks, then a modified paleo with more carbs before I get too weak.

My athletic background was distance running; always thought CF looked really cool; tried to do workouts on my own before finally joining a real box. The difference is shocking - you cannot match the intensity of doing the WOD with a pack of like-minded (or lost-minded) people! Discovered a lot of weaknesses (or imbalances) due probably to the running. Have improved a great deal and can do things now that looked impossible at the beginning. You all know how that feels, I know.

And like the rest of you, I'm hooked. I am very happy to see so many CF'rs on this blog. Would be interested in teaming up with anyone who wants to do a paleo challenge. I have a difficult time eating properly on my own. Having done 2 paleo challenges with "group accountability" [and Burpee penalties!] I know what a huge difference positive social pressure can make. In fact, it makes all the difference.

Hi Dave! Welcome!

I would be into a 30 day challenge. I am "Paleo my way". I, too, am not going to give up my drink for the rest of my life. I also allow myself organic butter and heavy cream on occasion. I usually am pretty straight and narrow Paleo during the week then the weekend to let loose a little bit. It works for me.

Yesterday's WOD: 2K row
Time: 9:16

This has not been a good start to my week, I sucked in both Monday's and yesterday's WOD. More of my weaknesses are being exposed and the list is getting too long!