You Only Live Once

 In WOD

WOD 4/11/12

Press  5-5-5-5-5

 

AMRAP in 10 minutes:

1000m Row

With remaining time AMRAP of

10 Pull-Ups

10 Box Jumps (24/20)

10 Overhead Squats (95/65)

 

Cash Out: 100 Sit-Ups

 

We don’t really push supplements at this gym, because we believe eating real food (paleo) is always the answer. If I’m going to push a product on my athletes (especially one that I am making money off of) I want to be damn certain that the product works and is significantly better than any other product out there. The only product I’ve come across that meets that criteria is CrossFit; which is why that’s all I sell at our box*. There are however a couple supplements we will recommend. You have heard us discuss Fish Oil at the gym but we don’t necessarily push a certain brand, the reason is because I can’t prove to you that “brand X” is better than “brand Y”. If someone is selling you a better version I’d ask for proof or studies that their brand is better than the brand at vitamin world or CVS. No brand has a patent on fish oil so it’s about 99% of it is the same stuff. If you’re willing to pay a bigger price for a brand that claims to have better quality/taste/portion that’s fine, as long as your taking your fish oil. However if you’re avoiding grains and eating plenty of grassfed beef and wild caught fish you probably don’t even need to supplement with fish oil(lets be honest your diet probably isnt as good as it could be so be sure you’re popping those fish oil daily). Another topic I’ve heard people ask about is post workout nutrition – once again the best option is to eat real food (paleo of course) but if you’re going to have a protein shake try and get one with little sugar. Other than that I don’t believe there is much difference between brands, just stick to whey protein. If I were you I would take all of the money you spend on supplements and put that money to eating cleaner by eating grass fed meat, organic vegetables, etc.

 

“Let food be thy medicine”

 

*Besides the sweet CFB gear, that is def better than all the other clothes you buy!

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Showing 19 comments
  • Neal
    Reply

    That’s the motto

  • JJ
    Reply

    YOLO! I guess this answers my question

  • Madison
    Reply

    And at CFB we are about it everyday.

    This looks interesting..

    Who is that awesome jump roper?!?

  • Fara
    Reply

    I tend to agree with Neal! However, I do take a multivitamin, but I must be honest and say my eating is not what it should be (not all organics, not all grassfed…hell most of the time I’m usually forced to skip meals so I eat almonds or muscle milk thru out the day). I LOVE my multivitamin and can tell if I am not consistent.

    I’m willing to trade out massages for Paleo meals…whoever is interested 🙂

    Got to 73#s
    Completed one full round, then was 3 OHS shy of completing another full round! (I hate it when that happens!)

  • Garret
    Reply

    Great advice Neal. Looks like a great WOD too. It sucks I had to miss yesterday, but I should be at 6pm tonight.

  • Jon
    Reply

    Is this AMRAP for time or reps? Also, what does AMRAP stand for?

  • Garret
    Reply

    Jon, it stands for “as many rounds as possible.” So, after you complete your 1k row, you’ll have the remainder of the 10min to complete as many rounds as possible of the above movements and rep counts.

  • Jon
    Reply

    Awesome, Appreciate it

  • Clayton
    Reply

    *or the sugar rich Muscle Milk or Gatorade.

  • Sheree Pierce
    Reply

    Since nobody seems to want to post their times, I’ll start. That way EVERYBODY wilkl have somebody to be better than! I got 4 68# presses and just couldn’t seem to push it up one more time. I saw a LOT of that so I think everybody was reallty finding their max! Not too upset because my 5 rep max in the past was 65#. Took so long on the row that I only got 1 round + 5 pull-ups. BUT I used blue band ONLY on the pull ups. 1st time to do that IN a wod! And the 100 sit ups weren’t as awful as I expected.

  • Neal
    Reply

    Fara – I’m not against supplements. I take a multivitamin, a zinc vitamin, vitamin c, garlic supplements, and an alpha lipoic acid supplement daily, along with about 5 fish oil pills, and I should start supplementing with Vitamin D during the fall/winter months when I can’t get outside. I drink a protein shake after every workout. I have used different brands, cheap and expensive, for all of those different products and I’ve never noticed a change in performance.

    Recently, I started introducing more vegetables into my diet. I eat about 6oz of mixed baby greens everyday along with slightly more of all other vegetables. In case you don’t know that is A LOT of mixed greens. I probably doubled the amount of vegetables I was consuming. About 3 weeks into this I hit 9 PR’s in 8 workouts. When you’ve been doing CrossFit as long as I have PR’s come few and far between. I’ve gone months without hitting a PR. Then all of a sudden I cleaned up my diet and increased my vegetable intake and I’m a PR machine. Paleo works; lean meats and LOTS of vegetables are the best supplement you can take.

  • Danielle H
    Reply

    well and the whole idea is that if you are eating a well balanced diet, you shouldn’t need the supps. I take supps too. they definitely don’t hurt and can cover what you do not get in your diet….But your body is only going to absorp so much and any excess is just flushed out of your system anyways. I eat lean meats, veggies, and good fats, take my daily multivitamin and drink my protein shake after every workout. Everyone’s body is diff and you just gotta find what works best for you. All I know, is since eating paleo i have never felt better and am absolutely loving everything about CF!

  • Scott
    Reply

    2 and 1/3 rds after the row (blue, 24″, 85 lbs). I want to RX every day, but not feeling it today for some reason.

  • Brandon
    Reply

    4:23 on the row. I had a massive hip cramp halfway through that slowed me down. 2 rounds on the WOD. Red band on the second set, 24″ box, no weight because the hip cramp was seriously killing me.

    Kind of lame after yesterday’s excitement. I suck.

  • Jeremy Johnstone
    Reply

    135# press. wow that was rough after Monday and yesterday!

    3rounds (65# ohs)

  • Jason
    Reply

    135X5. 145X3 fail at 5.
    3 Rounds Rx.

  • Clint
    Reply

    125# press x 5. That’s 5 more pounds than my previous 1 rep max!!! 3 rounds on the WOD. 20″ box & 75# OHS. Fun workout.

  • Danielle H
    Reply

    83# press. which is 23# pr from 3 reps at 60 mid march. 2 rds + 1 ohs on ohs. wod. blue band and 53#probably couldve gone a bit higher on that weight.

  • JJ
    Reply

    Danielle. As a rule of thumb. Always. Always go heavier than what you think you can do

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