No Equipment WODS

From CrossFiteastbay.com

A few people have requested no-equipment/low-equipment WOD for on the road: here are some:

1. Run 5 K
2. Run 10 K
3. Run 15 K
4. 4x400M repeats
5. 10x100M repeats
6. Run 500M-400M-300M-200M-100M rest 1 minute between sets
7. "Cindy"
8. "Mary"
9. "MIndy" 5 HSPU 10 Pull-Up, 15 Squat, Cindy-Style
10. "Murph"
11. "Angie"
12. "Chelsea"
13. "G.I." Jane"
14. "Barbara"
15. "Chelsea"
16. "Nicole"
17. Run 400M 21-15-9 HSPU, Squat, Pull-Up, Run 400 Meters
18. Run 800 Meters, 50 Burpees, Run 800 Meters
19. Run 800 Meters, 100 Burpees, Run 800 Meters
20. 400 Meter Walking Lunge
21. Tabata This
22. Tabata Something Else
23. Pull-Up Ladder
24. Push-Up Ladder
25. Squat Ladder
26. Sit-Up Ladder
27. Burpee Ladder
28. 300 Burpees For Time
29. Plank Hold to Failure X 4 rest one minute between sets
30. "Broomstick Mile"
31. Pull-Up/Push-Up to Failure, rest three minutes between sets
32. 21-15-9 Burpee, Sit-Up, Push-Up
33. 20 Double-Under, 100 Squat, 40 Double-Under, 75 Squat, 60 Double-Under, 50 Squat, 80 Double-Under, 25 Squat
34. 30 Bar Muscle-Up For Time
35. 100 Handstand Walking Steps For Time
36. 50 HSPU for Time
37. 30 Ring Muscle-Ups For Time
38. 30 Bar Muscle-Ups For Time
39. "Helen"
40. "Fran" (kettlebells)
41. 50 wall-ball for time
42. 100 wall-ball for time
43. 150 wall-ball for time
44. 21-15-9 Wall-ball, Kettlebell Swing
45. 21-15-9 Wall-ball, D-Ball Slam
46. 21-15-9 D-Ball Slam, Kettlebell Swing
47. "Kettlebell Hell"

20-16-12-8 reps of:
KB Swings
KB Squat Push Press
KB Deadlifts (Singles -- split the reps between arms)
Push-ups
KB Walking Lunges (Switch the KB between hands, between the legs on each lunge)
Pull-ups
Burpees!


Post more ideas to comments

Anabolic Diet Week 5

I had a major distraction this week (above).

My experiment of not tracking what I ate did not work. I gained a pound. Sadly I think to maintain my weight I may have to write down everything I eat for the rest of my life. What a PITA!

Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
Jan 19 weight: 183.5 pounds @ 18.0% bodyfat 151# lean mass
Jan 26 weight: 182.0 pounds @ 17.5% bodyfat 150# lean mass
Feb 03 weight: 183.0 pounds @ 18.0% bodyfat 150# lean mass

I barely worked out, too busy riding, etc.

OHS workout: 15-5-5-5

125 (fail, 10 reps)-165-165-165 (fail 1 rep)

I'm going back on the national schedule tomorrow for the foreseeable future and also getting a cortisone shot to hopefully take care of my elbow. 2 weeks full intensity, 1 week .5 volume, every 9th week completely off. I may start with .5 volume.

Anabolic Diet: Week Four

I ate slightly more calories this week, a total deficit of 6000 calories. I lost 1.5 pounds which is just what would be expected. I may need to add more an additional carb up day, I did a 10K run yesterday and it took 55:00, and felt harder than it should have. It might be my shoes though. I'm going to try just eating rather than tracking everything for a week and see what happens. Also I seem to be losing muscle, I think I need more protein overall: 200 grams a day seems to be key.

Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
Jan 19 weight: 183.5 pounds @ 18.0% bodyfat 151# lean mass
Jan 26 weight: 182.0 pounds @ 17.5% bodyfat 150# lean mass

FitDay

Track everything you eat and all of your activity with easy to use software.

This is the best nutrition tracking software out there, and version 2 just came out.

Anabolic Diet Week 3 Weigh-In

DO-WIN Weightlifting Shoes On Sale! Click HERE.

Click on "Oly Accessories" on left side of page.


Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
Jan 19 weight: 183.5 pounds @ 18.0% bodyfat 151# lean mass

This week indicates a massive loss of muscle mass, but I suspect that it is simply the margin of error of my bioelectric impedance scale. I look trimmer, I fit into my motorcycle jacket on the "slim" setting (it is 3-way adjustable) and I deadlifted 380# this week, not far off my all-time best at a bodyweight of 193. Also I had alcohol Sunday, which may throw off the scale. First booze in 3 weeks, and I'm healthy enough that it did not throw me too badly, but I definitely don't feel as crisp as I have lately. Not really worth it.

Caloric deficit for week = 8000

Great Rip Quote

Axle Press

Ironmind Applon's Axle

This is a very important quote from Rip's new book "Strong Enough"

"Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when training is at its highest level, and the is level is only obtainable from a program based on an improvement in your performance in the gym of on the field. And the best improvements in the gym occur when participating in a program that looks more like performance athletics-- the kind of training done by competitive athletes - than one that looks like waving your arms and legs around on a machine or slowly rolling around on the floor".

"Strong Enough" pp 118

Nothing to report

Posts are getting a bit repetitive. I'm in the groove of the anabolic diet, and I will report on days of interesting workouts, and give results on Mondays. That is all.

CrossFit East Bay "Cult" T-Shirts available

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Men's



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Both are high-quality, wicking technical fabric shirts suitable for high-intensity exercise.

T-Shirts are black with red logos:

Out of stock items (struck through) can take up to six weeks to deliver (they have to be printed in a batch)

Back;

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Anabolic Diet Day 13

Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass

8500 calorie deficit so this is very close to what it should be, anything lost from this point on will not be water weight.

2.00 pounds: bodyfat
0.25 pounds: muscle
1.00 pounds: water

Not much measurement change from my data-point sites (little bit lost from "love handle" area and hips), but as in past, I seem to lose weight elsewhere first (arms, chest legs) before I can make a dent in the mid-section. Satisfactory.

Workout:

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

C2B pull-ups, 36:30, brutal.

OHS 15-5-5-5

115-155-155-155-155


Calories: 2100
Protein 183
Carb 69
Fact 117
Negative caloric deficit 656

Anabolic Diet Day 12

I finished my marathon AFFA course/tests today, came home at 4 and slept from 6 to 11:30PM. Now my sleep and eating cycles are screwed up. After yesterday's carb-up, today I was strikingly not hungry, just the opposite of what I would usually experience, so perhaps it is true that this diet performs as advertised: keeping one in fat burning, and allowing one to accumulate enough glycogen to support performance. Next week, if all seems right, I will try a two day, or perhaps 36-hour carb up.

Calories: 1200
Protein: 140
Carbohydrate: 24
Fat: 62
Negative Calorie Balance:2100

Anabolic Diet Day 11

Another super-busy day. I did my high-cal/carb-up day, and unlike last week, I really went for it, mashed potatoes, pasta, etc. I have really gotten out of the habit of eating carbs, I cannot seem to eat more than a zone-ish 150 carbs, despite that I feel rather full and tired now.

Calories: 2300
Protien: 190
Carb: 145
Fat: 110
Negative Calorie Balance: 550

WOD

100 1.5P KB Hang Snatch
7:16

Anabolic Diet Day 10

Another super-busy day.

Today was the first day I felt a real performance decrease, or at least lack of increase. This is only one data point, so I need to wait for the next heavy workout, but I suspect I need 30-100 G of carbs before/during the heavy WODs, which is part of the Anabolic Diet. Too bad I can't use "Blue Thunder" because of the No-Sugar challenge, it would work great. I may move my carb-up days to the day before and of the heavy day.

Back Squat 5-5-5

270 (fail 3 reps) 270 (fail 2 reps) 245 (fail 5 reps not RX weight)

Deadlift 1x5

375 (fail 0 reps)

I was really rushed and tired, but I suspect I am a bit starved. I'm really happy with the weight loss, so I'm going to try and tweak this just a bit and see if I can keep losing fast and still get stronger.

Calories: 1900
Protein: 220
Carb: 65
Fat: 90
Negative Calorie Balance: 1307

Anabolic Diet Day Nine

Very busy day today, not much time to post. I'm getting nasty leg cramps from the ultra-low carb protocol. I need a potassium supplement.

Calories: 2100
Protein: 195
Carb: 45
Fat: 120

Negative Calorie Balance = 600

Anabolic Diet Day Eight: The Search For Sugar

Sugar-Containing Foods

---

I'm doing the CFEB 30-Day No Sugar Challenge. This is not hard for me, I don't have a huge sweet tooth, however it is a pain in the ass, I cannot quite believe all of the items that have sugar in them, it's outrageous and unnecessary. Roasted chickens at the supermarket? WHY would you put sugar in a CHICKEN?? It is mystifying. Anyway I went through my kitchen and threw out everything with sugar in it. I am certainly going to be checking labels more carefully in the future!

Food:

Calories: 1950
Protein: 175
Carbs: 45
Fat: 95
Negative Calorie Balance: 1350

Workout:

None really, ran a mile or so as part of my coaching

Anabolic Induction Day 7: Results

Starting weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Ending weight: 188.5 pounds @ 19% bodyfat, lean mass 153#

Very satisfied with this, although based on my careful tracking this week, using FitDay, in the last six days I have created a caloric deficit of 9000 calories. This would suggest losing 2.5 pounds, not 5 as is the case, so I believe the breakdown of weight loss is as follows:

2.25 pounds: bodyfat
0.25 pounds: muscle
2.50 pounds: water

Those are absolutely stellar results and are exactly in line with Dr. DiPasqules claim that this diet will yield losses of 90% bodyfat 10% muscle mass, along with significant water weight in the first few weeks. This is doubly impressive as I had 200 g of carb yesterday in the loading phase, and experienced no bloat, suggesting I'm still strongly in fat-burning mode. In addition, I am continuing to perform at a high level in both strength and Metcon workouts.

Finally, my waist went from 37.25 to 36.0, and since my hip is 38 inches, this gives me a ratio of .94, in the healthy range. I realized recently that I don't hold the dangerous kind of abdominal fat. Even at my present, quite fat, body comp, I can see my upper abs. I am, however cursed with holding large amounts of fat on the hips: "love handles", measurement at the bellybutton is 38 inches. As I have written here before, even at 10.5% bodyfat, I still have them: I can have a six-pack and love handles at the same time. I am more determined than ever to get to a healthy body comp and investigate cosmetic surgery options, and the haters can go f themselves.

Food:

Calories 1850
Protein 175
Carb 45
Protein 105
Negative Calorie Balance 1450

Workout:

OHS 15-5-5-5

110-155-155-155

Bench Press 5-5-5

210-210-210(fail 4, nearly tore pec, scary)

Climbed 11a!

Anabolic Induction Day Six

Today I did the carb-up phase, but did not go nuts. I ate more like I would on a normal "Zone" day. I did have a few plain pancakes for breakfast, but they turned out not to be much of a high-carb source, according to FitDay. Oh, well, I can't have more for a month unless I make them myself as I am starting the CFEB 30-Day No Sugar Challenge at Midnight. Along those lines I finished my TJ's hot sauce that I was surprised to see had sugar in it, as well as some TJ's Frozen Broccoli/Water Chestnut with Sauce that has a bunch of sugar as well. I also had some low-carb ice cream-ish thing with berries and granola.

Calories: 2250
Protein: 150
Carb: 195
Fat: 90
Negative Calorie Balance: 950

Workout:

(Unplanned)
Firebreather's WOD from CFEB

For Time:
100 Kettlebell Swings 2.0P
7:11

Brutal.

Anabloic Diet Induction Day Five

No workout today, lots of coaching. I felt really good, but I overdid it on carbs, almost all from vegetable sources though. 65 g, should really keep it to 50 g.

Food:

Calories 1650
Protein 173
Carb 65
Fat 80
Negative Calorie Balance 1500

Anabolic Diet Induction Day Four

I was extremely hungry last night: my last mini-meal of green beans, Gouda and one egg I obsessed over like a castaway looking at dwindling rations. It was hard to sleep. I woke up today quite tired, and feared I was over-trained/under-recovered/underfed. After a healthy dose of Coffee, I felt better and after my first client I worked out.

Workout:

Hang Power Clean 3-3-3

155-155-155

Back Squat 5-5-5

265-265-265

Deadlift 1-1-5

385-405(fail)-370

Deadlifts were ugly and at the limit. It's weird that I can pull 370x5 which would be predictive of a 416 DL, but I just cannot get 405 past my knee. It might be mental. I'm just going to start putting 5 pounds on the 1RM and I should hit it in one month with any luck. I did hit all my other targets though. I forgot to do the rack-pulls.

Food:

Calories 1870
Protein 220
Carb 46
Fat 88
Negative Calorie Balance 1400

This is pretty awesome, on this scheme I am certainly losing bodyfat and getting stronger at the same time, it is hard to know how long this might last though.

Anabolic Induction Day 3

Since I have done Atkins recently with a disastrous rebound effect: 180>171>195, I do have an idea of what I can tolerate carb-wise. 30 grams a day is going to leave me in a weakened condition, 50 will keep me in mild ketosis without the punishing effect of ultra-low carb, especially as I am on a fairly severe hypocaloric regimen.

Workout:

5 miles Biking HUGE hills, fixed gear

WOD

"2009"

1 200m run uphill
1 200m run downhill
20 sit-ups
10 push-ups
9 burpees, collect token

5 rounds in 19:11

5 miles Biking hills, fixed gear

Food:

Protein 158
Carb 49
Fat 106

Calories: EXACTLY 1801!
Negative calorie balance = 1900

It will be interesting to see how the lifting goes tomorrow: If I cannot improve I might start drinking a "Blue Thunder" during/after lifting sessions (35 g carb .5 maltodextrin/.5 sugar; 35 gram protein. Hopefully this will not be neccessary.

Anabolic Diet Induction Day 2

Workout:

New Years Midnight 5K

Protein 186 g
Carb 45 g
Fat 102 g

Calories 1800
Negative Calorie Balance = 1100

Anabolic Diet Induction

Workout:

Run 2 miles

No-Pull-Up "Angie"

100 Push-up
100 Sit-Up
100 Squat

15:56

Calories: 1800
Protein: 155 g
Carb 35 g
Fat 115 g

Negative calorie balance = 1000

This was surprisingly easy. Unlike Atkins (10 g carb) this allows you to eat a pound of vegetables, and, therefore, is non-gross.

Accidental Progress

I made a 10-pound jump on the OHS today instead of the 5 I had planned. Sweet!

Overhead Squat 15-5-5-5

105-150-150-150

Bench Press

205-205-205

All fairly solid. Also, while I ate and drank too much (holidays) and gained weight, most of it seems to be muscle: I'm at 194 pounds at 18% bodyfat according to my scale, which would put me at nearly 160 pounds of muscle mass, which was my one-year goal. This means I still have a chance to be 11% bodyfat at the games with a lean mass of 160 and a bodyweight of 177. I got a different reading (24%!!) later in the day, so let's say 21% with lean mass of 153. Not so awesome. Feh.

I picked up Mario DiPasquale's Metabolic Diet (312 pages!)

Also a CFT of 1000 looks not too far off, maybe 6-8 weeks.

the 225 squat clean looks far away and 3-4 minute Fran seems almost unimaginable, but If I can manage to keep the strength gains and lean out who knows?

I have wanted to try this for a while, it looks promising.

Theoretical 1RM

This is the first time I have put my "Simple 3x5 for CrossFitters" to a personal test. It is working even better than expected.

Back Squat 5-5-5

260-260-260

Deadlift 1x5

365: this just flew up, it was so much easier than last week.

Deadlift from bottom pin of high-pin rack 1x5

495 (very hard)


Hang Power Clean 3-3-3

150-150-150

These lifts are predictive of a 1RM of:

Back Squat 295#

Deadlift 411#

I tried 400# at the end and it did seem like I could have pulled it fairly easily if I was fresh (I gave up on it, it did not seem safe).

Oh, and, funny story?

I have been pissed for a year and a half that I never got 400# on my last serious strength cycle. I was talking to Tom about it and pointed to the weight (8 plates) and said that is the most I have ever pulled, I was pissed I never got 400#. And Tom is like, um, Dude, that's 405#! DOH! So I did get it, and then I hurt my back trying to pull 410# (which I thought was 400. Double Duh, but I'm pleased that I have, in fact, pulled a 400 DL.

Paleokit 2

I contacted the maker of the awesome Paleokit. It turns out it is Steve Liberati the owner of Steve's Club. If you don't know what this is, check it out here. He is setting up an affiliate program and I plan on joining.

Workout:

5 Rounds For Time:

Back Squat 135#, 15 reps
Deadlift 185#, 15 reps

Time: 18:14

I created this one, and it is only OK, very hard on the low back which makes it hard to really get roaring. I'm going to play around with this one, it has potential.

Protein: 170 g
Carb: 65 g

Negative Calorie Balance = 600

Jump-Start: Not Fail!

I did a hybrid CF Main Page WOD. I did do the 800 meter runs x 4, but per Gita D I worked on pacing trying to turn over 180 strides per minute. What a weird feeling! I did manage to get 180 in 4 of the minutes and I got 189 in the final minute. This slowed me down a lot, my splits were slightly over 4 minutes (although there were some big hills in this so I would not have gotten 3:00 splits even if I had just run all-out anyway.

I got a very ugly bar muscle-up! My first in many months, although my elbow warned me not to do it again. I could probably get a few ring M-U, but I think I will let my elbow heal more. Anyway, my elbow is healing, my weight is dropping and my strength is increasing. good things.

I also got the Rolling Thunder off the floor loaded up with 125#! I absolutely could not do this before, pretty exciting!

Finally I got a 75# 1-arm snatch. A very satisfying day.


Protein: 170

Carbs: 130

Negative Calorie Balance = 700

Terrible Thirty

Per my plan to cherry-pick the metcons off of the main site, since today is the Filthy Fifty and it just does not seem "strengthy" engough, I have come up with this bit of torture I'm calling the "Terrible Thirty". I'm actually not sure I can do it RX.

30 Box Jump, 30 inch box
30 Chest-To-Bar Pull-Ups
30 Dumbbell Swing 70 pounds
30 Walking Lunges with a 45# Plate held overhead
30 Ankles-To-Bar
30 Good Mornings, 95 pounds
30 Push-Press, 95 Pounds
30 Wall-Ball Shots, 20 pound ball, 12 foot target
30 GI Janes
30 Triple-Unders

I'm fairly certain I can do all of this except the triple-unders. I'll sub 100 double-unders if I can't do it.

If this turns out to be compelling, I think I will have my athletes do this tomorrow and then the straight FF the next Saturday.



This turned out not to be a good WOD, I tinkered with it and did this:

20 Box Jump, 30 inch box
20 Chest-To-Bar Pull-Ups
20 Dumbbell Swing 70 pounds
20 Walking Lunges with a 45# Plate held overhead
20 Ankles-To-Bar
20 Good Mornings, 95 pounds
20 Push-Press, 95 Pounds
20 Double-Squat Wall-Ball
5 GI Janes
100 Double-Unders

26:34

Still not a great one. I'm having my athletes do THIS today:

20 GI Janes
Run 200 Meters
20 Box Jump 30" box
Run 200 Meters
20 KB swing 2.0P/1.5P
Run 200 Meters
20 C2B Pull-ups
Run 200 Meters
20 Weight Overhead Lunge 45#/25#
Run 200 Meters
20 Ankles-to-bar
Run 200 Meters
40 Supermans
Run 200 Meters
20 clap push-up
Run 200 Meters
20 Double-Squat Wall-Ball
Run 200 Meters
100 Double-Unders

Protein: 230

Carbs: 130

Negative Calorie Balance = 300

Max Effort

I have been watching "the boys" over at Ironworks lift a lot lately. All of them have over 500# Squat and Deadlift, and are working on, or can do better than 600# on both.

I gave a shot at stubborn dont-give-up lifting just like they do today. Reasonably pleased with this, my first heavy day in a while.

Workout:

500 M Row

Back Squat 5-5-5
225-245-255

Deadlift 5
365 (fail 3 reps)

Deadlift rack pull 5
495

Hang Clean 3-3-3-3-3
135-135-135-145-145

Max Effort C2B Pull-Up
14 reps

Max Effort Close Grip Dead-Hang Pull-up
7 Reps

Food:

Protein: 190

Carb: 110

Negative Calorie Balance = 700

Very satisfied with today.

My Homie Pavel

Possibly the greatest video ever, which I found over at River City Physical Culture.

Yesterday was a wash. Neither good nor bad.

Protein: 210

Carbs: 150 (fail)

Negative calorie balance = 50 (fail)

One thing I have forgotten over the years of CF/Zoneing: for heavy weight workouts, the Zone prescription is NOT ENOUGH! After 3 days of high protein eating/ heavy weight training, I am clearly stronger and more muscular, also I have hardly gotten sore! While it to early to say, I feel a bit less fat as well. I'm sure this is psychological. I have also been taking fish oil, 1G per day.

Finally the Naproxin (Alleve) seems to be helping with my elbow: This is day 3 of the quadruple dose Frank Moreno RN recommended for me to help with my climbers elbow. If I could start climbing hard again I would be ecstatic!

I'm pretty excited to hit the weights today, and hopefully get 14+ C2B pull-Ups.

081216

Protein 200 g
Carbs 110 g

Negative Calorie Balance = 650

Workout

1000 meter row

13 C2B pull-ups

Monday 081215 National WOD

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

6:14RX

I was originally going to scale this back, but 225 just seemed ridiculously light, so I went with the full weight and dialed back the intensity a bit. Somehow I did not write this down last time, but I'm nearly certain it was about 5:00, so this was just about right as I was looking for 80% intensity this week to ease back into working out without burnout or injury.

081216

Yesterday (081215)

Protein 195 grams
Carbs 100 grams

Negative Calorie Balance = 900

Workout:

400 meter run

Overhead Squat 15-5-5-5

105 (fail, 9 reps)

135 (fail)

at this point I re-evaluated my set-up with the help of Tom, who had just deadlifted 525 2x, so you gotta figure he knows a thing or two, right? I got properly set up

135 (easy)

135x6, could have done way more.

Bench Press 5-5-5

195-195-195

Jump-Start

Former and, hopefully, future glory

---

My training and diet have been quite mediocre lately. No new PRs since my 309 Fight Gone Bad, which was months ago, although I did well on "The 42" on my birthday. My body comp (and strength to weight ratio) have really backslid. Combined with a nagging elbow injury, this has taken my muscle-up from 7 to 0.

Anyway, I have decided to make my New Year's resolution early and clean up my act.

I'm giving a variation of the Zone Diet that I have been thinking about for a while a shot:

30/25/45 F/C/P

Caloric deficit of 800 calories a day with about 200 grams of protein.

Workout Schedule (six week micro-cycle):

Monday
OHS 15-5-5-5
Bench Press 5-5-5
Climb

Tuesday
CF Metcon (Cherry Pick)

Wednesday
Off

Thursday
Back Squat
5-5-5
Hang Clean
3-3-3
Deadlift
5

Friday
CF Metcon (Cherry Pick)

Saturday
CF Main WOD (rest if rest day)

Sunday
Off

One thing which has retarded my progress of late (besides being injured) is a seeming inability to hit the national WODs with anything less than blistering intensity, even though in my deconditioned state I have gotten overtrained multiple times by doing so, leading to a lack performance gain. This is a bit of an odd paradox and I wonder if other experienced CF'rs experience it: I have been at this long enough that even in a deconditioned state, I seem to have residual "crossfitness" that enables me to hit the WODs harder than I should.

I have experienced the above twice recently "Mr. Joshua" with a weighted vest (bad idea) and the recent

3 Rounds For time

50 Box Jump
21 185# Deadlifts
30 Pull-Up

I'm rather apprehensive about the Games WOD

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

It seems these Deadlift ones are the real killers for me, not because I am weak in the DL, but rather because I'm strong enough to hurt myself with them, but not fit enough to recover?