BRATTITUDE - Chapter 3, SPRING/SUMMER'07 UPDATES AND MILESTONES - Page 6

**minime** · 24-Jun-07, 01:36 PM

I was wondering : you say pierre wants you to do half a cindy every day for warmup? Does he mean every day?! so if I wanted to improve on pullups/pushups i would do half a cindy 4 or 5x in a week? Just clarifying.

CF-OC_gal · 24-Jun-07, 11:47 PM

Thank you JDR and MM.

Yes we are supposed to try and do a 10min Cindy every day even if that is all we do in a day. Pierre just said he is "trying something" with us. I suspect it is to further condition/accustom us to more intensity.

We keep getting reminded that work/rest interval management is really important for improvement.

I can't believe it has only been 4 months since I started doing crossfit here!

CF-OC_gal · 27-Jun-07, 10:54 PM

Crazy CCF workout today. We cut the freakin' front lawn with a push mower as part of our WOD!!! The cool thing is that my youngest son is now doing CF with us. He good.

WU - AMRAP in 10min
5 PLU
10 PU
15 SQ

7 rds + 5+3
------------------------
Skill - muscle ups

WOD - person on a manual push mower sets the time for exercise station change. Group workout (5 peeps) until the front lawn was cut.

Push mow @ 4 car lengths of lawn 4x
max reps KB swings
max reps push press
max reps pull ups
max reps burpees

repeat for time
Time 35:43

PS - The temperature was 33 deg. C (91F) with 60% humidity. You know what? When you do this stuff, you just keep going and never mind the heat and humidity. It was like working out in a steam bath - who needs Bikram Yoga! (Our water bottles were well used today)

CF-OC_gal · 01-Jul-07, 07:25 PM

I got up off my butt and practiced my independence today (Yay.... it's Canada's Birthday !)

Went for a little run outside.

500m W/U
stretches

500m in 2:50
500m in 3:06
500m in 2:57
500m in 2:44
500m in 3:08 (with incline and decline)
600m in 3:45

500m cooldown walk
stretches in grass by the river

Started to do plank holds but we got a sunshower that wouldn't let up and the bugs were biting my legs so after a 2 minute hold I called it quits. I could have still gone on for more on that hold. CF has done something worthwhile! I could barely make it to 1:15 holds before and haven't been practising.

**gymgirl** · 01-Jul-07, 10:22 PM

happy independance day brat! those are some pretty good 500m times! nice work!

02-Jul-07, 11:31 AM

Nice workout Brat. I'm impressed. By golly, you can actually run when you want to. Good job on the ab plank too.

Happy Canada Independent Day, eh! We get ours this Wednesday.

CF-OC_gal · 02-Jul-07, 02:53 PM

Thanks GG and P !

You said:

Quote:

By golly, you can actually run when you want to.

I think that should read: By golly, you can actually run when you are able to.

You see I still had to take 1-3 minute recovery breaks in between. I have no endurance, but hey it's nice to know that even at 2 CF workouts a week I am making small gains in areas of weakness.

Doing CF style training is like adding flavour to a dull and boring meal. It disguises the taste to make it palatable yet you still get the nutritional benefit!

CF-OC_gal · 04-Jul-07, 07:54 PM

Got invited to a CF photo shoot. There has been a shift in the Crossfit community here in Ottawa. CCF is no more and Pierre is co-opting with CF-NCR so he was asking for some of us to come out and help them build some stock photos of crazy CF moves for the new website. Holding a 65lb tire steady at shoulder level is a great ab isometric!

Then we were all invited to a "Paleo Picnic BBQ" of sorts. We sat around eating leathery hamburger patties and marinated (aka beer soaked) grilled chicken breasts along with a pot of fresh frozen strawberries. We had no utensils other than a fork and plastic plate. The guys drank iced tea and Koolaid while I stuck to water.

It was really funny until I realized that I often grab a similar lunch when I eat alone.

It was fun. Like all things cyber, nothing remains the same. Change is constant.

Gourmand Chronicles

**gymgirl** · 05-Jul-07, 12:34 PM

very cool about the CF photoshoot! can't wait to see how the new website turns out, you better post it up! For somereason I thought you would be the last person to enjoy the paleo diet! sounds like you had a great day!

CF-OC_gal · 05-Jul-07, 11:00 PM

For now the CF site I attend is CrossFit NCR
Pierre will be doing his own which is Crossfit Mobile.

I"m not a huge fan of structured diets as you probably guessed. I was just surprised to see that many people all into Paleo and Zone eating. I am almost through reading "Entering the Zone" and I have borrowed "the Paleo Diet" and "the Paleo Diet for Athletes " from the library.

I'm just curious as to where my instinctive food preferences fit in the world of scientific diets. I do prefer to eat low carb, but the high, not moderate fat is a fairly new thing for me. Same thing with losing my interest in eating bread of any kind. I just don't find it all that deeply satisfying.

---------------------
The new crossfit workout offerings here are really good! They are doing regular style group WODs 3 days alternating with strength O-lifts and strongman style skill focused work on the other 3 days. We also have monthly unlimited workout fees as an option so my mini goal is to work up to 4 crossfit classes a week per month by the end of July instead of 2 only!

My son came out tonight and he did front squats for the first time. He blew them away with his natural flexibility (his a55 was "in the hole" with perfect form). That came out of nowhere!

W/U 10 min Cindy
(5 PLU, 10PU, 15 SQ)

7 rds + 5 PLU + 3 PU

Skills: lots of Burgener warmup review

WOD
3 rounds (17 min)

AMRAP in 1 minute of each station:

snatch balance with dowel
1 min. rest
tire flip (@445#)
1 min rest
front squat 75#
1 min rest

My Reps
SB - 22,22,27
TF - 6,9,9 (had help with sticking point in lift)
FS - 6,6,6

They only set up one station of everything so I had to do the weights the guys did and rack the bar a little higher than was best.

CF-OC_gal · 05-Jul-07, 11:20 PM

Guess what! Another nail just got banged into my coffin.

My sister, the vegetarian cancer survivour who used to run marathons and such, felt suspicious chest pains last week and was sent for a stress test. She failed it because of the ECG irregularities - they had to stop it. They put her on Lipitor right away. She is 54. My brother had a non-fatal (wakeup call) heart attack at age 51. Both my parents have had heart surgery in their late 70's. (My obese grandmother died at age 52 from a heart attack)

...and I'm doing crossfit? :confused:

CF-OC_gal · 06-Jul-07, 09:28 AM

LOL All the photos on Crossfit Mobile are local crossfitters.

Check this one

06-Jul-07, 11:18 AM

Hi Brat,

I am sorry to learn of your sister's new misfortune. For what it is worth, I'll include her recovery in my special intentions when I pray the Rosary this evening.

**Lady C** · 06-Jul-07, 11:50 AM

Brat, Is that just a pic or are you really pulling the tractor?

CF-OC_gal · 06-Jul-07, 02:32 PM

Thank you Mr. P. I'm sure my sister's lifestyle will change even more now that this has come up. She is a cautious lady in spite of our genetics. Prayers got her through the BC.

Lady C yes I was able to pull the tractor with the trainer on the back. The guy taking the photos preferred that I stop and make a face like I was working hard at it.