Half and Half Fran
12-7-5
Thrusters (95/65#)
Pull-Ups
rest ~5 Minutes, then
21-15-9
Thrusters (45/33 #Barbell)
Pull-Ups
Image from NE Regionals (2010 CrossFit Games)
12-7-5
Thrusters (95/65#)
Pull-Ups
rest ~5 Minutes, then
21-15-9
Thrusters (45/33 #Barbell)
Pull-Ups
|
Monday, May 24, 2010
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24 comments:
Interesting.
Indeed, A fun twist on a classic!
Any thoughts on the position of the OHS picture on the main page today?
Half & Half Fran looks sick. I'll try it.
The shoulder position looks really good, but the knees are so far forward that he probably doesn't have much weight on his heels.
I actually think that the bar looks a little far back. It appears to be positioned slightly behind his heels, personally I prefer to try and get the weight directly above my shoulders, and my shoulders directly above my heels...
I was thinking of the 7am class but I'll need to be more awake for this Half & Half! See you at 6pm instead.
He's dropping 5# weights all over the place, and looks like he should be swimming with those glasses and wet suit bottoms. Must be practicing the breast stroke!
John, I think I'll be up for that Metro Dash with you on July 17th. I should be a hardened warrior after returning from the running of the bulls in Pamplona earlier that week.
This Fran twist sounds like serious business. I'm in like Flynn.
Forgot to add, this looks like something that might help us tackle that sub 6 min Fran mark.
Will be my 2nd CrossFit experience, and I'm PUMPED!! Cain says if I am having fun DURING the WOD I am probably not working hard enough. What are your thoughts on that?
Any suggestions for protein powder supplement? Brand/website/prices
What do you use? What have you used and hate(taste, price, etc)?
John, I'm a huge fan of muscle milk powder from supplementwarehouse.com. They are one of if not the cheapest, FAR cheaper than GNC. And muscle milk comes in a wide variety of tastiness, not like other protein powders.
Rachel - Surmounting the challenge of the "Workout Of the Day" is definitely fun. Not necessarily in the moment of the muscle burn or the heavy breathing, but learning that we're made of tough stuff, and getting stronger and fitter, is definitely cool.
John - Cameron G. posted his protein recipe a while back. I think he orders his own custom blend through a protein shop online (which is a pretty cool concept).
I'm curious too, John about who has tried what powders, and their thoughts.
Personally, I've enjoyed - EAS 100% whey - Chocolate (mixes well, tastes pretty good). Typically had in a shake with Grassfed natural milk, peanut butter and sometimes fruit.
Evan is correct, I blend my own. I have two that I use...one post WOD and another before bed. They are very different beasts and each designed for different purposes. The post-WOD shake is made from quick digesting whey protein and glucose (amongst other things) and the one at night has 50% calcium caseinate for slower absorption and more amino acids. Their flavors are great and you don't have to worry about all the filler crap most companies put in their blends (take Muscle Milk for a prime example). Play around on the site and email me with any questions.
http://www.trueprotein.com/custom_product.aspx
Cameron
What kind of custom combination do you use?? I been using trueprotein.com for over a year but normally stick to what I know.
John if your interested in trying some trueprotein mix just let me know as we can combine our order to save some shipping.
I like muscle milk protein plus mixed with soy milk. Tastes pretty good and Costco has a good deal on it, currently $28.99 for 3 lbs. They had an even better deal several months ago with a $6 coupon.
I use Sun Warrior Vanilla Protein Powder http://www.sunwarrior.com/. Mixed with a couple pineapple chunks, ice, water, and cinnamon it tastes just like oatmeal, no joke.
Sweet times gang!
Mike G - 1:51 / 2:50 = 4:41
Steve - 1:40 / 3:49 = 5:29 (rom)
John M - 2:01 / 4:32 = 6:33 (...)
Kristian - 2:31 / 5:15 = 7:46
Keith - 4:16 / 4:48 = 9:03
Dillon - 3:50 / 6:37 = 10:27
Dan - 3:23 (85#) / 7:05 = 10:28
Matt - 4:22 / 5:53 (B.Row) = 10:15
Cain - 6:49 / 7:49 (B.Row) = 14:38
Todd - 6:20 (75#) / 6:20 (R) = 12:40
Mike T - 5:34 (95-75#,B)/ 8:21 (G) = 13:55
Susan - 2:22 / 3:56 = 6:18 (...)
Mandi - 4:19 / 6:10 (R) = 10:29
Anita - 3:08 (G)/ 4:50 (G) = 7:58
Kim - 4:58 (40#, R)/ 6:21 (10#, B) = 11:19
Amee - 3:39 (35#, B)/ 4:20 (20#, G) = 7:59
Deb - 3:49 (30#, G)/ 5:22 (20#, B.Row)= 9:11
Rachel - 4:11 (35#, J-PU)/ 4:59 (15#, B.Row) = 9:10
(rom = some short pull-ups)
(... = Too close for comfort ROM)
Post-WOD (tastes like gatorade):
Whey Protein Isolate Cold-Filtration 50%
Glucose 30%
L-Glutamine Powder 10%
Branch Chain Amino Acids INSTANTIZED(BCAA's) 10%
+ Premium Citrus Lime-Ade
+ **UNSWEETENED** /
Bedtime:
Calcium Caseinate 60%
Whey Protein Isolate Cold-Filtration 40%
+ NATURAL Premium Chocolate
+ **UNSWEETENED** /
Mike,
What does your mix look like?
I have played around with different mixes, and probably will again a little once I can get back to the gym full time. I have another post-WOD mix that has more glucose in it to refuel your muscles.
I used to use Muscle Milk till I looked at what was in it. I love the taste of it, but damn, that stuff is loaded with crap I don't want/need. That's why I switched to something that I can control.
I typically mix mine with whole milk and sometimes ice cream too before bed. I also stay FAR away from anything soy. I like high testosterone, not estrogen! It can also cause hormone imbalances in women if they consume enough of it. No fun.
I've been pretty happy over time with optimum nutritions whey protien and their casein protien. They have great flavor that mix with water or milk very easily. Sold fairly cheap at GNC. I prefer the strawberry and banana. Then when one runs a little low I combine two in one jar so I have strwberry-banana. Awesome stuff without a lot of BS. I just have to remember to drink it regularly.
Also on the suppliment subject, I use NOxplode before workout. Anyone else do that or something similar. I use HEED during workouts to rehydrate a little faster. ThoughTs?
I have tried a lot of supplements and protein powders. But for almost a year I cut all supplements out of my life due to health issues. I just started slowly adding some back in.
Cameron
Currently I am just using 100% Whey Protein Isolate Cold-Filtration
+ Premium Chocolate Banana
+ **UNSWEETENED** /
In the past I have done 50/50 of Whey Protein Isolate Cold-Filtration and Hydrolyzed Casein
I have did TEAMSKIP premix for a while.
I love the taste of Muscle Milk ready to drink but due to the fat and added carbs felt it wasn't worth it for me.
Currently I have 1 post shake followed by one post meal for heavy days.
My current post shake is just BCAA's and Creatine Ethyl Ester.
My post mail contains 50g of simple carbs that are low in fat so normally kids cereal mix with protein powder instead of milk.
Dillon
I did NOxplode for a preworkout for a while but then I found something else that was cheaper, didn't give me quite the jitters, and just as effective if not more effective. I can't remember the name of it right this second but when I get home I will look it up.
I been thinking of adding Beta-Alanine to my post shake and going back to a 50/50 Whey Protein Isolate Cold-Filtration and Micellar Casein
Donte here - I could not resist the supplement talk...
I have found the following supplement companies to be very credible: EAS, Nordic Naturals, Muscle Pharm. The first 2 companies had their line of supplements approve for use by the NFL for NFL athletes. The latter company is going thru their NFL testing cycles.
Personally I use Muscle Pharm's Assault and Battle Fuel products before every WOD over the past 3 months now. They work pretty good for me with out all the negative side effects.
In addition I immediately take an ON Whey protein shake post WOD.
Rxd 15:21
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