September 9, 2010 · Posted in WOD · Comments (21)
Big Ry (Ryan) doing his SDLHP with ease!
WOD:
Turkish Get Up VIDEO
- 3 heavy single per side (r/l, go up in weight, r/l….)
Touch and go Power Clean VIDEO
- 3×3
**Super set these movements**
Met-Con
15-12-9-6-3
- Power Clean (155/105)
- Ring dip **scale 3x in push-ups**
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family
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21 Responses to “Friday: Turkish Friday”
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Great job today everyone and i want to give a shout out to “BIG” for pushing me and getting me through “JACKIE”. All of you CFI Igniters are awesome
Steve…day three on Paleo…I def. think I might need more protein. Is it unusual when you start the Paleo to suffer a bit more in the Wods. The last time I did the Wod Jackie ( August) I scored 30 seconds better.
Chris…you are just as awesome.
lucy your protein and fats may need to increase.. alot of times in the beginning you feel weaker A) from detox of sugars ie. breads dairy etc
B) not filling in the calories were taking out.. if you elimiate all breads and sugars your eliminating alot of calories.. you need to feed your brain and body.. Fats (nuts, avacado’s etc) and lean proteins must increase as well as a ton of greens..
Coach, who gave u credit for the beast…..just saying.
what it is clean! no way.. plus it was my first time getting it.. leg stays flat.. all moves are precise.. no way jose.. its mine
@Lucy, your body is also going through transitionary period, but as Steve said increase your fats and lean proteins and you will get more energy! Getting off of certain foods can leave you in a withdrawal of sorts, so it’s your body’s way of detoxifying itself.
@Steve, stop slacking on the photos. They must be updated DAILY!!! hehe =) We are holding you accountable for not satisfying our narcissism and need to see ourselves in the heat of each WOD. Your dad told me he likes to see the pics updated daily too. BTW, Found my favorite strength move. . .HANG SQUAT CLEANS!!!!!!! Thanks for introducing me to it today!
Day 3 of Paleo Challenge and I have to say I other than spending way too much time in Fairway and Whole Foods, I am enjoying the group effort of it all. It makes it easier on us all to accomplish our nutritional goals when we do it as a Team!!! WHO ARE WE? CFI!!! I cannot wait for the Robb Wolf book release party and then the WHole9 seminar in October.
Anyone else feeling uber-excited about Brad getting married? We are so very excited for you Bad-Brad!!!
ok ok pics r up can i sleep now!!
30 Day Challenge | Day 3
My sleeping patterns suck. My insomnia has been acting up lately, first time since coming back from Basic Combat Training.
A Confession & A True Story: Prior to Basic Combat Training, I was on mega doses of sleeping pills (a dose that would put a horse to sleep). It became a dependency for 5+ years. It was getting worst and worst, as my body began building a tolerance for it. It was one of my biggest fears going into the Army, because I knew I had to go cold turkey… One Private, had the same issue when she got to Basic Combat Training…unfortunately it took control over her and she tried to take her own life away, by overdosing on tranqs and sleeping pills. She was later discharged on a mental. But cold turkey worked for me. We were so on edge, so worked out/overtrained that I would run to my bunk at 2100hrs; I slept hours, uninterrupted…even with the nightmares in-between. All jokes aside we had some major trauma…
Now since I’ve been back…some days I sleep, some days I don’t…Sometimes I get 2-4hrs over a three day period…and sometimes this is why I get all annoying and anxious at Crossfit. But Crossfit helps me. It tires me out. Sometimes I get home, and I pass out on my bed all crooked with my sneakers still on, feet hanging off the bed…before DINNER! And even though those naps are 20 minutes long…it’s the deepest, most amazing sleep ever…almost like falling asleep during a massage…
Insomnia is something I still struggle with…it’s something that needs to improve, so I can improve overall…especially my metabolism. But how?
Anyway…this is my Day 3.
I’m still loving it, still growing strong…my headache today defeated me a little…but I still had heart…now onward…to day 4…i pray i sleep a wink…
goodnight CFI…i heart you all so very much…
@Vasti hang in there, great job today
My weird paleo observation: I feel full after meals and am less hungry in between. Anyone else experiencing this?
its nice to see the dig. cam still works
@Randy – definitely feel satiated after meals & don’t get as hungry in between. I believe it’s the fats & protiens that sustain us better.
@Vasti – check out the book “Lights Out” by Bent Fromby it’s been recommended highly from Robb Wolf on his podcasts for guidance with insomnia. I have yet to read it, but it’s in my que.
@ Randy… I feel the same way…unfortunatly I think because of it I’m not eating as much protein as I should be?
WOD books sold out… sorry ..
@ randy me me me! I’m rarely hungry and can hardly finish my meals even though its only some veggies and a small piece of meat
sheesh…I guess I def should’ve gotten one yesterday!
@Randy and Sandra.. Ok so the reason you’re both feeling full for longer is because Protein and Fat have what’s called a Thermic effect on the liver. There’s a process that Liver goes thru called “Dietary Induced Theromogenisis”, and what this means is basically that the Liver must expend calories in order to metabolize that piece of Protein or Fat hence the Thermic effect Protein and Fat have on your Liver. All foods have a Thermic load on the Liver however Protein and Fat have a higher Thermic load due to desity of the 2 macronutrients. Totally normal and this process that we’re all going thru will FOR SURE help you to lose body fat.. It also depends on how much protein you’re takin in in one sitting.. Protein should be where majority of your calories come from.. Questions?
I like ALDO!!!
Thanks @Robin. I’ll check it out…
@Chris anytime!!! Thank You also & TRev for pushing me yesterday
I started my Whole30 a week earlier then those @CFI on Sept. 1st so today is Day10
& I’ve lost 9lbs!! These 30days are going to be easy but more importantly its causing a lifestyle change both for me and those whom are closest to my heart. I’m feeling great and don’t find it difficult to eat healthy at all, my meals are more filling & I don’t get the ITIS after ever meal anymore.
@Robin—Little Brother is coming for you-yesterday I beat your time
@Coach How can I get a Avatar?
BIG, go to http://www.gravatar.com.
Oye BIG, at the rate you are going, we will have to switch your nickname to SMALLS. You are doing wonderful!! We are all rooting for you!!! I love you fire Billy. You are a true warrior. I am so proud of you.