Monday March 8th 2010
March 7, 2010 by Nick B · 16 Comments
Who is ready for another (not nutrition) CrossFit Draper Challenge? Stay tuned; details to come on Wednesday’s post.
The Nutrition Challenge has been over for a month now and we know that most of you have been keeping up with it and continuing to see great results. Post to comments how this last month has been for you struggles, triumphs, AHA moments, or anything else you would like to impart to the rest of us. Thanks in advance.
WOD
Strength: Bench Press 5/5/5 You will have 15 min to complete
Conditioning: Complete 3 rounds for time of:
5 overhead squats @ 60% of 1 rep max Overhead Squat Elements [wmv][mov]
7 burpees
15 jumping pull-ups.
Rest 90 seconds after each cycle. 1 cycle consists of three rounds. Repeat for a total of 3 cycles. 
The best thing about work/rest cycles is that it gives you the opportunity to give an all out effort at the work. The key to being able to give that all out effort is to maximize your rest. The very first time I did a work/rest cycle workout, Austin told me to experiment with the recovery. So I played around with it. I tried laying down flat on my back. I tried standing upright and leaning against the wall. I tried walking around the entire rest period. I tried curling up in the fetal position and whimpering, but that definitely got me nowhere. After a few weeks, I found that just taking a seat worked best for me.
However you decide to position yourself for your rest period, you must concentrate on your breathing. Oxygen into the body! The first thing to concentrate on is that your spine is in the neutral position. If you are slumped over with a rounded out back, you are compressing the chest cavity which constricts the amount of oxygen you can intake in a single breath. You can test this out on yourself right now. Place a finger tip at the top of your sternum and a fingertip at the bottom of your sternum. Stand upright and take in a long big deep breath of air and exhale. Now slump over, essentially rounding out your back. Notice that your fingertips are closer together. Your chest cavity is now compressed. Try to take in the long big deep breath. Not so much air now huh? — Courtesy of CrossFit One World
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
Steve Prefontaine
Joe exhibiting his Jedi mind tricks by lifting this bar off the ground without even touching it. Who can touch that? Joe is one of the hardest workers we have here at CrossFit Draper. Thanks for setting the bar so high Joe! (No pun intended)
Joe,
I knew you were tough, but magical too?
Who is in for some weight sleds? I think we need some at CFD. Anyone agree? They sure look fun!
The are a blast. A totally new dimension of working out.
I am up for another nutrition challenge. I would be lying if I said I was still eating good. I NEED the challenge. So yes please on the challenge and if we could start after the 20th of this month, that would be great. That is all.
Does the challenge involve the consumption of vast quantities of soft-serve ice cream, pizza, and Coca-Cola? If so, Tarilee and I have been training and we are going to kick some a$$!
D. you were all about the pizza and coca… i skipped that for chocolate souffle cake and chicken strips with honey mustard. Bring it on!!!!!… the soft -serve ice cream, that is.
I would love another challenge. My mind works best when I have structure and guidelines. I have kept pretty good to the paleo eating for probably 85% of the time. A few cookies and an In n Out burger snuck in there. I’m curious what this next challenge will be.
Jules, just make that burger protein style. Presto, Bingo and Paleo! Tell ‘em to hold the sauces too.
Missed you last week Joe @ 6am!
This puts me to shame trying to eek out 30 double-unders. It’s an 8 min video, but these kids are amazing!
http://blip.tv/play/hY0h770wAg
Here is my manly response to the vid. Thinking of Tyson when eeking out ‘a’ double under seems to get me through better than a bunch of girls that just did more jump-roping in 8 mins than I have ever done in my life.
http://www.youtube.com/watch?v=yfGO3pr6rq4
Love the idea of another challenge! Bring it on!
Dude, Brandee, totally needed your cheering on Sat. With as positive as you are I am sure that the arm is healing up rapido.
Julie, That was an amazing video. REALLY AMAZING! The crowd going wild was the best. It looks like we all need help with jump roping. Thanks for sharing That was jaw dropping cool! It made my day.
Tanya actually posted it, but I agree, it was incredible. I can totally picture a young Rebecca and her mad jump roping skills in that group.
Super, duper impressive.
i believe Joe has mastered the concept of ‘mind over matter’.
Joe, I have only worked out with you once but your a monster! But not in the Wookie sort of way, totally in the Han-Solo sort of way!
shay your the monster…. but also the man. and youknow this much is true.