"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Conversion for muscle-ups = 3 pullups, 3 dips. But, I suggest that you work on jumping muscle-ups or muscle-up attempts, which your coaches will walk you through.
Everybody all ready for the KIM SHREDDER??? Don't forget to sign up and write down what you are bringing. It's not too late-- August 29 at 10 am :)
What about the firefighter test workout? You guys game for that too? It's September 12 from 8-12 at the Rio Hondo Fire Academy, and it's free- suggested donation of $10. Wear your 360 shirt!
On a side, Zone-related note, I'm pretty sure the pretzels talked to me at the grocery store earlier today...but I pretended I couldn't hear them and kept walking!
12 comments:
and here come some Zone questions... figured I'd post on here since they're likely applicable to other people as well:
- Would fish oil supplements typically contribute to fat blocks? (sorry Julie, I know you've answered this before...)
- When eating a Carb that's not on the block chart, should Dietary Fiber contribute to the 9 grams per carb block, or should we subtract that from the Total Carbohydrates? (yeah, I know I'm probably over-analyzing, but I'm a nerd like that)
- Would post-workout recovery snacks (i.e. 1/2 cup chocolate milk) count toward our blocks for the day, or is that separate?
I'll keep the questions at that for now. I will say this is already getting a bit easier. The hard part is planning the meals... once that's done it's no problemo for me (except for packing in massive amounts of food when I don't eat lunch until 4pm...) Later I'll post other Zone thoughts and what's working for me. I encourage others to do the same, it helps to get more meal ideas.
.matt.
5:30 a.m.
Efren 16:12
Andrew 16:00
Moose 15:45
Katherine mod 28:07
Lori mod 29:15
Modified WOD:
Jacklyn 12:56
Christine 14:28
I can answer the fish oil question! No- you don't block the fish oil.
Not sure on the other stuff... sorry :(
Jenn
Quick answers, since I'm sneaking this in before I get started w/my crazy workday. :)
Dietary fiber does not count towards carb blocks.
Post-WOD meals: depends on who you are. If you're a hard gainer, I do not count them (that's you!). If you're trying to lose weight, yes it counts.
More later if you guys need answers. Darn this 9 to 5!
Thanks for the WOD Dr.J! Reminded me of the WOD from last year with inverted burpees and was 7 or 100 rounds. I remember thinking at round 3 last year that there had to be a mistake: it can't be that many rounds! Got to that point at round 2 this morn, then delirium set in and I started thinking it might be 7 rounds. Fun!
Burpees always seem so much easier on T.V.
Long Beach
9:00am
Modified Muscle-ups
Alex 15:16
Lizen 19:51
Elmer 19:08
Way to challenge yourselves today! Nice work.
Jesse,
I was not using the band...MR..
Lily
Jeennnn,,,JEEENNNN!!!!!!
Psssst!!! Yeah you!!,,,over here.....come on,,just count me as a carb,,,
That's ok Jenn,,,I've been hearing my name called out in different voices every time I walk by a Cinnabun display case. I turn and there's no one there,,,just the Cinnabuns,,,looking at me,,,,,,,,,
In response to Alec's post. I actually did the same thing. It's 'O-fish-al'. Just for the 'Halibut',(I promise, I'll stop) I ate out of the zone for a couple days leading up to the challenge. I really noticed a difference. I felt heavy, groggy, etc. Then, just 8-9 meals later, approx. 2 days into the zone, I have noticed a serious change for the better. Just like we've been told by Julie, Dr.J, etc. It really does make a difference. And it also does seem to help the inflamation in my shoulder.
For Efren, I made a spinach salad the other day I think you'll like. Spinach, egg, feta cheese, grilled chicken, cherry tomatoes (not cherries), purple onion, mushrooms and the lemon juice and olive oil dressing (or a balsamic). OUTSTANDING....Just blk it all out.
Tustin
7pm
AL Mod 19:22
Sir mod 18:25
Dont forget to represent for the 7pm class
6pm
Matt jmp mups 14:58
Jay rxd 15:18
Byron jmp mups 15:09
Danny 3rnds 7/7/10
Pat mod 23:46
Scott jmp mups 18:41
JK mod 22:12
Eddie mod 24:35
Zulfi mod 24:32
7pm
Annemarie jmp mups 13:41
Gisella mod 16:10
Sarah mod 11:20
Gabe mod 21:13
Aaron mod 7/7/7 5rnds 11:15
This one was a beast, way to push through guys!
Sorry jeff i found your paper as i was leaving.
Jeff Baseline with supermans subbed for pushups and pullups
6:59/7:34/8:01
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