Five rounds, each for time of:
Rest precisely three minutes between each round.
Scaled version is three rounds (if you haven’t ever done a full Barbara, five rounds is no joke. If you are unsure of how many rounds you should do, it would be wise to do three rounds.) Post time to comments.
CrossFit friendly fall recipes!
Shrimp and Chorizo Stew, Food Network
Ten Healthy 15-minute Meals, Core Performance
Sausage Stuffed Acorn Squash, Taste of Home
Pumpkin Pie Shake, Core Performance
Be sure to read How to Recover from a Blown Day of Eating from Core Performance.
How long have you been a CrossFitter? A little over 2 years, but really didn’t take lifting seriously until last year. I was the guy who always just did “Cindy” until I wised up and realized all the competitive guys were lifting most of the time.
What is your previous sports/fitness background? I played soccer in college at a small school in Chicago, Wheaton College. Love the sport but it certainly didn’t prepare me for CF. I had endurance but had never done any lifting until CF, and I tried to avoid that part of it for a while. I actually remember myself saying..”you will never find me doing cleans”. Ha!
What is your favorite CrossFit WOD? Not sure, they are all terrible. Probably Nasty Girls, Helen, Angie, or Elizabeth.
Least Favorite? Kelly and most of the Hero wods that take half a day.
Your Fran time? When I started doing CF everyone talked about Fran like it was the only wod that mattered. As a result I put a lot of pressure on myself and it really sucked the fun out of it. So, I haven’t done Fran since 2009. 4:07 was my time when I did it. I would like to think I am sub 3 now, but really not sure. Don’t care much either, but it would be fun to see now I guess since I have made big gains since then.
What athlete (CrossFit or otherwise) do you admire most and why? Spealler and Dutch. You big guys can suck it!! No I am just jealous. But I think watching Speal execute all the moves so perfectly is truly spectacular. A lot of guys, even top CF’s have embarrassing form. If you watch Speal, he beats all those guys because he is precise. No wasted movement. Now, he has to be like that because he can’t throw 200lbs over his head easily like most of his competition can. I have dedicated myself to learning the Oly lifts and becoming precise. I am far off, but loving the journey there. Dutch is a beast also, he snatches a house and jerks a yacht for breakfast. I have learned a lot from him and if I ever do anything worth mentioning in CF I owe a lot of it to him.
What do you hope to accomplish by doing CrossFit? I hope to make straight women and gay men alike lust after the greek god physique.
Do you train for a specific purpose (ie, another sport)? Yes, I do CF to enhance my professional Chess career. So far I have not seen any gains, and frankly all the time I spend doing CF has really made me bad at Chess.
What are your CrossFit goals? I want to take this one step at a time, but I would like to qualify for the games in a few years. Specific goals for this year was to C&J 225 and Snatch 185. I did the C&J but 175 is my current PR for Snatch. After that the new goals are 245/205 respectively.
Do you paleo or zone? I like sour patch kids.
Would you rather do 100 burpees, 100 pullups or 100 squats? 100 pullups. I don’t understand the question though.
What do you do when you are not at CrossFit? Work, and spend time with Lauren and my bull mastiff, Sarge. I need to bring him up to the gym. Ok I will. I travel a lot for work but CF has grown so much I really don’t have to miss workouts because there is a freaking gym in every city in America now. Glassman you rich bastard!
Lifting shoes of Vibram five fingers? I don’t want to offend anyone but Vibram shoes are about as gay as Richard Simmons, Elton John, and Andy Dick at the premiere of Brokeback Mountain.
What is on your favorite CrossFit t-shirt? Miami CF – “Get fit or die trying” Their place is connected to an MMA gym. Serious stuff going on there. I saw a professional fighter train one day and I about puked just watching. Anytime you think CF is hard, go watch that.
What is the best piece of advice you’d give a new CrossFitter? Do whatever you want, when you want, and everything should be fine. I really don’t know, but if you want to improve in CF learn how to do all the skills and don’t avoid the ones you suck at or are “too hard”. And rest.
What do you to warm up for a WOD? Well when I am doing them, I always row 500m or run 400m to start. Then I do some dynamic stretching, and foam roll. I have heard you don’t do static stretches before a wod, only after.
What do you do for recovery? How often do you take rest days? For recovery I eat a lot, and sleep a lot. I generally go 2 days on – 1 day off, but I have learned to rest more and whenever I need it. You make bigger gains if you can pry yourself away from the gym. If you are a “recreational” crossfitter, and I would define that as you only do it for fun and typically go less then 100%, then you can do more because you are most likely not exerting yourself as much as someone training with more intensity.
What CrossFit certs have you been to or hope to go to? None, but I get a lifting cert 3 times a week with Dutch. I am morally opposed to paying $1000 to have someone show me what I already know (Level 1 cert) I would like to go to a USAW cert and I plan on it.
If you could have dinner with three CrossFit all-stars, who would it be? Lauren!!! She is real perty.
What do you like best about CrossFit Seven? I like the atmosphere and the camaraderie. Ryan has done a great job and I hope he gets more space at some point so he can continue his domination of FW! I also like that we have some studs up there that can push me and the rest of us.
Any other information you would like the world to know??? I think the new t-shirt should say “I clean more than your housekeeper”.
Post thoughts to comments.