Diva Week and Creatine

So this past weekend my buddy decided it would be a good idea to do a "Diva" week--translating to only doing 'the girls' as wods (we also decided that the week leading up to memorial day would be hero week...no explanation required). So we decided we'd start with Angie on Monday, Grace Tuesday, and Eva Wednesday, but with an APFT looming on Friday we decided to exchange the shorter and less taxing Helen for Eva. Now how does creatine play into this picture? While looking around in GNC my buddy mentioned that I should try it and see how it works--that he used it and thought he had some beneficial workout gains. Needless to say after 2 days and 3 wods (I did Angie and Annie on Monday) that there might actually be something to it. Maybe its all a placebo, but if it is, feed me more sugar pills. I'll let the times talke

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 15:21
Previous PR 18:02

"Annie"
50-40-30-20-10

Double-Unders
Sit-ups

Time 9:15

"Grace"
30 Clean & Jerks, 135lbs for time

Time 3:57
Previous PR 5:25
(probably the one wod i've done that i'm most proud of)

Anyway hopefully things keep progressing at this pace. I'm sure I'll hit a wall at some point

"Diva" Week and Creatine

So this past weekend my buddy decided it would be a good idea to do a "Diva" week--translating to only doing 'the girls' as wods (we also decided that the week leading up to memorial day would be hero week...no explanation required). So we decided we'd start with Angie on Monday, Grace Tuesday, and Eva Wednesday, but with an APFT looming on Friday we decided to exchange the shorter and less taxing Helen for Eva. Now how does creatine play into this picture? While looking around in GNC my buddy mentioned that I should try it and see how it works--that he used it and thought he had some beneficial workout gains. Needless to say after 2 days and 3 wods (I did Angie and Annie on Monday) that there might actually be something to it. Maybe its all a placebo, but if it is, feed me more sugar pills. I'll let the times talke

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 15:21
Previous PR 18:02

"Annie"
50-40-30-20-10

Double-Unders
Sit-ups

Time 9:15

"Grace"
30 Clean & Jerks, 135lbs for time

Time 3:57
Previous PR 5:25
(probably the one wod i've done that i'm most proud of)

Anyway hopefully things keep progressing at this pace. I'm sure I'll hit a wall at some point

"Diva" Week and Creatine

So this past weekend my buddy decided it would be a good idea to do a "Diva" week--translating to only doing 'the girls' as wods (we also decided that the week leading up to memorial day would be hero week...no explanation required). So we decided we'd start with Angie on Monday, Grace Tuesday, and Eva Wednesday, but with an APFT looming on Friday we decided to exchange the shorter and less taxing Helen for Eva. Now how does creatine play into this picture? While looking around in GNC my buddy mentioned that I should try it and see how it works--that he used it and thought he had some beneficial workout gains. Needless to say after 2 days and 3 wods (I did Angie and Annie on Monday) that there might actually be something to it. Maybe its all a placebo, but if it is, feed me more sugar pills. I'll let the times talke

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 15:21
Previous PR 18:02

"Annie"
50-40-30-20-10

Double-Unders
Sit-ups

Time 9:15

"Grace"
30 Clean & Jerks, 135lbs for time

Time 3:57
Previous PR 5:25
(probably the one wod i've done that i'm most proud of)

Anyway hopefully things keep progressing at this pace. I'm sure I'll hit a wall at some point

Why Working Out at an Affiliate is Infinitely Superior

So I just recently got back from a trip to Memphis....maybe not the best for training....however, while I was there I did manage to get back to CrossFit Memphis for a WOD. The WOD was "Air Force" which was from a sectionals competition (not sure which).

The Wod

Begin with 4 burpees,

With 95lbs Complete
20 Thrusters
20 Sumo Deadlift High Pulls
20 Shoulder to Overhead (Push Press/Push Jerk)
20 Overhead Squats
20 Front Squats

every minute on the minute stop and perform 4 burpees

Now I had done this WOD before and completed in the high 16's low 17's (not exactly sure). When working out in a class with a trainer, performing the exact same workout...maybe 3 weeks apart I was able to complete it in 13:56. Now maybe that three weeks of training helped some...but I'm pretty sure it wasn't. After the WOD the trainer proceeded to complete it in 4:33 (CRAZY FAST!)--he also did finish 3rd at the AL/MS/TN sectional. It's a shame there isn't a reasonably priced affiliate nearby. No matter how motivating it is to work out with a group I can't stomach paying $240 a month for unlimited WODs (in the Bethesda area). At least in Memphis it was $115 for unlimited.

That being said today (13 April 2010) we did

3-3-3 Deadlift at 90% of 1RM
-equating to 315lbs

Followed by
" GI Jane "

For Time Complete

100 Burpee-Pull-ups

Time was 8:41

Solid work, but it plays right into my strengths

Wednesday, April 7th

For those interested, this is what GWUSOM Corpus is doing today:

For time:
185 pound Deadlift, 21 reps
Row 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Row 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Row 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Row 400 meters
12 Knees to elbows

Some strength work on rings with weighted dips as well prior, 8x6.

How Much I Hate Fran

More than the Red Sox hate the Yankees
More than Bill O'Reilly hates Nancy Pelosi
More than Biochemistry
More than Neuroanatomy
More than Biochemistry and Neuroanatomy combined
More than distance Running
More than Treadmills
More than that kid in class who always has to ask a stupid question
More than feminists hate Sarah Palin

That's all I've got without being toooo overly offensive. Every time I do this workout I always forget how tough it actually is. That being said, with a new best time of 6:51 (which is almost 2 minutes better than previous) I think I'll deal.

Spealer V. Khalipa

After doing that WOD with 20lbs less weight its amazing to me how fit those guys actually are. At 24:54ish I felt like i might die....brutal. Those guys are total studs