Rob PMFF

I used to have a similar (but painful) clicking sensation in my right knee while squatting. It was all form related. Keeping my knees open wider, though, and pointing my toes in the same directions as them, completely alleviated the problem. Maybe that helps?

Do you feel that doing 2 and 3 wods a day could burn you out physically? I'm just curious if that's something that worries you.

12/07/2010 BW: 192 lbs Started Brazilian Jiu-Jitsu today. A black belt under Saulo Ribeiro moved into the empty space at the CrossFit box I go to and has offered a good deal to crossfitters/firefighters, etc. Too good to pass up. He is one of only 2 BJJ instructors in the area in which I live, and I've always thought it would be fun to learn. I hope to start gong back to Wing Chun in January now that there is no more swelling inside my mouth. I can get punched in the face again with no worries. This could get expensive.

Step up that cardio! What are you gonna do when the zombies come?

12/06/2010 BW: 191.8 - WTF?! I lost 3 lbs since last Thursday. Don't know how that happened. Not cool at all. http://www.crossfit-hr.com Warm up: Row 5 min, last 10 sec of every minute is sprint. (1074 m) WOD: Push Press 65 x 3 75 x 3 85 x 3 95 x 1 was supposed to do 95% x 1 and 101% x 1, as well, but ran out of time, 4 of us were working off the same bar. We were holding the rest of the class up. "Randy" 75 Power Snatches @ 65 lbs Unknown time, forgot to look. Somewhere around 10 minutes. This wod was either a lot of fun, or my endorphins are fucking liars, because I felt euphoric at the end.

How literal is it about "soy"? Because things like Field Roast products are mostly lentil, I think, not soy...and of course the Vega wfo.

So did you buy and read the Soy Zone book? I was thinking about getting it, after what you said. I see you wrote that you haven't read your zone book yet, is that the one? And what do you mean blocks? You can select your desired calorie intake and base the diet off of that? I want to look into this more. I don't cook dinner but once in a blue moon, so I was thinking if these recipes were simple enough, I might start using them to take some of the cooking burden off of my wife. Plus I'd like to learn more about the benefits, and what I should expect out of following these rules if I choose to do so.

11/30/2010 http://www.crossfit-hr.com 130 single unders in 3 minutes. Target number was 300. Ha! Nowhere close. Did this with a partner. We took turns, and he could actually do double-unders so his target was 100. He got 135. Not sure why he kept going...He's a beast We went through Fire Academy together. Punishment: 25 burpees each. Row: 8 rounds of 22 seconds with 2 minutes rest in between. Damper set on 10. Total cals: 75 Fuckin A.

It is kind of out of the way, I don't blame you really. Good luck on the rest of your trip!

11/26/2010 http://www.crossfit-hr.com Warm Up: 10 pull ups 10 lunges 10 pushups 10 air squats WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 sandbag squat jumps - 40 lb clapping push ups body rows Time: 10 minutes 34 seconds

Your front squat form looks really good though!

add more water? what all are you putting in it?

11/24/2010 http://www.crossfit-hr.com Warm up: 10 pistols (5 each leg) 10 air squats, hold each at bottom for 10 seconds 10 pistols (5 each leg) 10 air squats, hold each at bottom for 10 seconds WOD: Team relay 20 minutes, AMRAP 200 m run 15 kb swings @ 35 lbs 5 overhead squats @ 45 lbs My partner and I did 8 rounds (4 each, plus he did the run again before time ran out) Oh and this was all while wearing a 20 lb vest Food: banana TJ's go raw trek mix some leftover strawberry banana, apple smoothie (bolthouse farms? i can't remember) soy primal strip smoothie: 2 bananas, 1/2 cup raw pumpkin seeds, 1/3 cup Ultimate Meal powder, spinach, 1 and 3/4 cup blueberries, water

Yeah it was okay. It didn't seem particularly difficult, especially compared to some of the other ones I've done. The rowing didn't really fatigue me much. Maybe I didn't push myself as hard as I could have, but it really didn't seem like I could go any faster than I was.

Thanks. It's not that I have anything against stretching, its just that it's the most obvious response to the question. I already do a good amount of it anyway, but I'll check these out. We actually did mobility wod today, it was running, double unders, and rowing. They called it mobility wods anyway. And they had 2 pictures, one of an old man squatting, and one of an old man in an electric wheelchair, with the question, which one do you want to be

Lynne? omg...I don't even know if i can bench my bodyweight anymore, it's been so long. I might get one rep every round We'll see when the time comes, I'm sure we'll be doing that one at some point. Good job!

Thanks guys. We do have a foam roller at ours, and I have used it a few times. Maybe (like today) I'll start using proactively, like just after the wod, instead of a few days later when it hurts like hell. Sleep is something I really have no control over, what with being at the firehouse 10 nights per month. That's just something I have to take a loss on. It could be not eating enough, but I really do eat all that I can stand. And I'm pretty selective about the quality of it all. Thanks for the advice.

11/22/2010 Body weight: 194 lbs Crossfit 400 meter run 50 double unders (attempts) 12 sets: row 15 seconds, max effort, damper set on 4, rest 2 min between sets score: 73 cal on damper 4 Food: TJ's go raw trail mix 2 bananas seitan primal strip smoothie: 2 bananas, 1 avocado, spinach, 1/2 cup raw pumpkin seeds, 1/3 cup Ultimate Meal powder, 1 cup frozen blueberries, 2 cups water 2 cups/240 g bear naked pecan apple flax trail mix TJ's pomegranate green tea field roast italian sausage, squash, zucchini, mushrooms, marinara chocolate sorbet

I need some advice on recovery time after workouts. In particular, reducing it. I've been doing Cross Fit for about a month now, and I'm having the same issues with recovery time as I did when I was doing conventional weight training. Specifically my quads seem to take forever to adequately recover. Any advice would be appreciated. Specific advice though, please. Not just "stretching". Thanks!

11/16/2010 Crossfit WOD - "The Chief" 3 minutes - 4 rounds of 3 Power cleans (95 lbs) 6 push ups 9 air squats 1 minute rest 3 minutes - 4 rounds of 3 Power cleans (95 lbs) 6 push ups 9 air squats 1 minute rest 3 minutes - 2 rounds of 3 Power cleans (95 lbs) 6 push ups 9 air squats 1 minute rest 3 minutes - 0 rounds (he told me to sit out the 4th round and go hard the 5th, since I got really light headed...must not have eaten enough this AM) 1 minute rest 3 minutes - 4 rounds of 3 Power cleans (95 lbs) 6 push ups 9 air squats So...14 rounds total in this AMRAP wod I really didn't want to sit out that 4th round, but I really thought I was gonna fall over. I don't like for remorse and regret to be part of my workout. That's not me. Sucks. This wod kicked my ass. Food: breakfast (clearly not enough) 2 bananas 1/2 cup raw pumpkin seeds ------ koka moka pro bar smoothie: 2 bananas, 1 avocado, 1/3 cup Ultimate Meal powder, 1/2 cup raw pumpkin seeds, 1 cup frozen wild blueberries, 2 tsps Udo's 3-6-9 omegas, 2 cups apple juice (probably not the best ingredient, but whatever) apple & sage field roast sausage collard greens, mushrooms & garlic spaghetti with no noodles: field roast italian sausage, mushrooms, marinara (tomatoes, basil, garlic), squash, zucchini

I like it, but I don't think I'm doing that well. I know I'm just starting, and this is an entirely different way than I've ever trained before. I'm so paranoid about lifting injuries, based on my history, I think I psyche myself out with trying to get this perfect form going on, and the actual lift suffers in proficiency as a result. I know there's a learning stage and whatnot, but I've always had way more heart than common sense, so it's frustrating not being able to "get it done".

Mary, do folks at your cf preach paleo? And when they do, how do you handle it? It's a good 50% of what anyone there wants to talk about at any given time.

11/11/2010 http://www.crossfit-hr.com warm up 2 rounds of: 5 empty bar good mornings 10 jumping squats 15 hip extensions wod power clean 65 x 3 85 x 3 95 x 3 115 fail 105 fail 95 x 3 I just couldn't get the form right on the 115 and 105, my right shoulder felt really weird, like i was using my arms too much and not getting under the bar like I was supposed to. AMRAP (I forgot to count the reps on these ) 2 minutes single unders (because I can't do double unders yet) 2 minutes 35 lb kettelbell swings 2 minutes box jumps (24 " box) Food: banana handful of sunflower seeds handful of dried blueberries thai peanut seitan primal strip smoothie: 2 bananas, 1/3 cup Ultimate Meal powder, approx 1/2 bag frozen blueberries, 1 tbsp Udo's 3-6-9 omegas, water bowl of quinoa, tempeh, brussel sprouts, red peppers, onions, caraway, bragg's liquid aminos a plum shiitake mushroom primal strip dark chocloate covered espresso beans TJ's mango lemonade handful of TJ's go raw trek mix hastily inspired smoothie: leftover mixed field greens, 1 avocado, 2 plums, 1/3 cup Ultimate Meal powder (Not very good as far as smoothies go) gingerade raw kombucha chili: gardein beef substitute, corn, kidney beans, tofutti sour cream, chives, tomato sauce & 2 alarm chili kit

11/09/2010 http://www.crossfit-hr.com Deadlift 95 x 5 105 x 5 115 x 3 125 x 3 135 x 1 145 x 1 145 x 1 145 x 1 Meh... They wanted to establish mine and another co-worker's 1RM or at least close to it. We didn't plan very well and didn't add enough weight between sets. So towards the end, he said just do 145 a few more times and get a good feel of the proper form. Next time these numbers will be better. Food: 2 bananas primal strip (lime mesquite seitan) sbux ice green tea approx 1/2 cup TJ's Go Raw Trail mix quinoa, tempeh, brussel sprouts, red peppers, onions, caraway, bragg's liquid aminos some roasted pumpkin seeds and dried blueberries (i didn't feel like shelling the seeds, i hope its ok to eat the shell) guava raw kombucha (synergy) some lentil soup that me ma made me for when my wife was out of town over the weekend dark chocolate covered espresso beans TJ's pomegranate green tea apple & sage field roast sausages, squash, zucchini, mushrooms & garlic red wine

Not sure which way you're going, but if you make it to Eastern Virginia, hit me up.