FRAN + ROCKSTAR!
I got this email today:
Hey Freddy,
Rudy from CrossFit Alexandria here. Just wanted to
thank you for exposing the benefits of ROCKSTAR before Fran. We
have been following your sub-3 minute pursuit through the message
board for a while now & were excited to see you finally break the
big number. We also have shared the obsession with the 3 minute
barrier & are always looking for any way to take time off. Anyhoo,
Casey (our other trainer) & I decided to give the old ROCKSTAR a
try today. Obviously I wouldn't be thanking you unless something
good happened, so I'm happy to report that Casey pulled a 2:55
right after I set a PR with a 3:04. I know it has nothing to do
with the fact that we are getting ready for the East Coast games &
everything to do with the ROCKSTAR that we downed before we started.
Your words of wisdom & tenacity are greatly appreciated. Thanks
dude. I attached a pic of us along with our new favorite drink:
That's the greatest email ever! Nice work guys!
What tricks do you do to get that extra edge before a workout. Yes, I like to drink energy drinks before workouts, but the day of my Fran PR, I was well rested too. I think that actually played a bigger role than the Rockstar... I guess I will have to try it again without the energy drink to see were I stand.
The Daily Article Link.... click here: Info about caffeine from www.drugs.com. Yes folks, caffeine is a drug, and I am a junkie!
So sorry for the confusion. I posted today's workout on the rest day. Back on track now!
WOD 5/6/2008 (Compare to 2/21/2008)
Split jerk 1-1-1-1-1
Last time this was posted as any jerk technique you wanted. This time, I want everyone to work solely on the split jerk.
A little note about safety: On heavy weightlifting days, there is a lot of weight flying around the gym. When someone is getting ready to hit a max lift, all other lifters should stop. Your trainers do not want anyone getting hurt. If you are lifting above your capability or with poor technique, you risk injury. Your trainer can more readily assist you if only one person is hitting a heavy attempt at a time. Plus, it is easier for everyone to cheer you on!
A little weightlifting etiquette: Do not stand directly in front of a lifter, even at a distance. Step off a bit to the side. You don't want to block the lifter's focus point.
Now go throw up some weight!!
This video fired me up to workout:
Completed WOD on 05/05/2008
103/113/113/118/123(f)
Posted by: stef | May 05, 2008 at 08:38 PM
Freddy, I agree. I cant go without coffee.
After training at 6 am - 7 am then trying then working at a Bank for 12 hours and then training again every other day coffee is my saviour!!!!
On a funnier not, Rockstar is now available in aus (only the sugared version though!!!)
Posted by: kam | May 05, 2008 at 09:52 PM
Think Rockstars are great ?? try ephedrine caffeine stack !! that right there will do the trick!!
To my Girlfriend Mary, First day at san quentin was interesting, I got to meet a couple of the well known convicts (a couple with lots of tv exposure) the place is a world in a world it is exactly what I expected, One thing it did do for me is make me think a whole lot different about doing stupid shit, as I walked into Death Row the sign overhead say's "The Condemned" and as you see that the cells are 4x10 it is a reality check to let you know that know matter how upset or what ever a person can be it is not worth it to loose your head and do something stupid to land yourself in here, Scott peterson killed his wife and unborn baby ???? why didn't he just leave her and get a divorce ??? no he had to kill her and now he sit's in a cell for the rest of his life never to do the simple thing's in life anymore , everything is gone , F@#king idiot had his whole life ahead of him and now there is no hope but to live and die in a tiny cell.
Sorry about the depressing post but it is a reality check.
Posted by: Eric | May 05, 2008 at 10:36 PM
Hey Eric, "reality checks" are what should keep all of us training hard at Crossfit. We should all remember that everytime we think we might be "big and bad", there's always someone else out there thinking of a way to take you out. Everytime you're at San Quentin it will just be a reminder to you how valuable our freedom is and how hard to we have to make sure we keep it. Watch your back everyday. Remember those guys are in there for a reason. Keep your game face on, never let your guard down, and make sure you get home everyday. Train hard to be prepared! See you at Freddy's!
Posted by: Cheryl | May 05, 2008 at 10:46 PM
What would be cool is if Rockstar made a commercial with Freddy doing Fran. Free Rockstar for life!
Posted by: Dominick | May 05, 2008 at 10:56 PM
I just read that article on caffeine...WTF?? I thought caffeine was bad for you! I'm getting my 350mg before EVERY workout from now on!
Posted by: Dominick | May 05, 2008 at 11:19 PM
Eric, man that sounds intense.
Just don't get the urge to go deadlift with the guys in the yard!
On a more nerdy note. I wore my hr monitor and tracked my sleep last night. HR hit a low of 40 - which I am assuming is pretty low. What do I have to thank for this - CROSSFIT!!!!
- Kam
Posted by: kam | May 06, 2008 at 06:50 AM
xfit.com
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
14:16 - 73# & seated ring dips
Posted by: stef | May 06, 2008 at 07:24 AM
My boyfriend Eric,
It is a sobering place to visit let alone have to work there. Stay safe. Leave the place the same way you entered it -in one peice and on your feet.
Get your ass in the gym, Eric, so I can punch your arms some more.
Cheryl, you missed another great workout on Sunday lead by the always cheerful Joe. I really think Joe's always happy because he secretly loves to torture us. Over 24 people were there and Freddy managed to drop by a few times -minus the skunk smell (thank goodness for small favors).
Looking forward to more of Joe's Sunday Brunch...
Posted by: Mary | May 06, 2008 at 07:31 AM
Great video, the first woman in the video has a strange technique but she's fast.
Does anyone know the name of that song in the video. Tia's loves it.
Posted by: Jason K. | May 06, 2008 at 09:21 AM
Eric,
I thought ephedrine was banned? Or is this something else?
Sorry for the repeat posts but, my kids are taking the STAR Test and I am bored.
Posted by: Jason K. | May 06, 2008 at 09:51 AM
ephedrine is banned still but there are still places you can get it.
Posted by: Chris Stroud | May 06, 2008 at 10:09 AM
Elizabeth
crossfit.com
6:49 @ crossfit unlimited Milpitas
Thanks to austin for letting me come workout with him. Nice diggs bud. I like "the cell"
See my oneworld fam tonight
Posted by: Willy | May 06, 2008 at 01:44 PM
Jason Ephedrine is banned but ephedra is not!! what's the difference ?? nothing !! it is just a loop hole. But you can still buy ephederine legally. mainly on the net, not much in stores anymore.
Nothing much stands up to it,
Posted by: Eric | May 06, 2008 at 03:23 PM
The song in the video is Eminem Till I collapse I think!
Posted by: Tracey | May 06, 2008 at 07:00 PM
Made-up 05/04/2008 WOD
(Compared to workout - 12/07/2007)
Pull-ups 7-5-5-4-4-5-5-5 = 40 (28)
Push-ups 10-8-5-5-5-5-3-5 = 46 (74 knees)
Sit-ups 9-9-10-10-10-9-9-10 = 76 (80)
Squats 17-15-15-15-14-16-15-14 = 121 (110)
Total: 283 (292 last time)
Posted by: stef | May 06, 2008 at 08:03 PM
Me and split jerks don't get a long! Regular (?) jerks.
94-104-114-124-134(f)x2
Great kick in the ass -I mean coaching- from Cheryl!! She blew everyone away (situation normal)!
The Evil Twin was away...training to be a nicer person -yeah, right!!!
Tracey:
In the song...I thought he said he wasn't Eminem. If I'm wrong, blame it on my old ears.
Posted by: maria | May 06, 2008 at 08:30 PM
PR: 75lbs (split jerk)
Posted by: Britny | May 06, 2008 at 08:38 PM
Wahooo, Britny! Great score, little lady. Proud of your progress in that short amount of time.
Posted by: Mary | May 06, 2008 at 08:43 PM
Britny:
Great job today, girl. You made the split jerk look pretty -like a ballerina's dance! Toe point and all!!
Posted by: maria | May 06, 2008 at 08:53 PM
75-75-85(f)-75-75
I obviously like the number 75, I just couldn't get past it! Although, it is a bit humbling when the awesome ladies you are sharing a bar with use 75# as a warm up and it is your max weight.
Maria and Audrey, you two are fabulous. Thank you for your encouragement. I also want to thank you Cheryl for your help. I hope next time I will have better split jerk form instead of a split jerk/push press combo.
Brit, you were great today! I knew you could get 75!! Of course, JD had to go and lift over 300, what is it with husbands, they always have to out perform their wives.
Posted by: Tia | May 06, 2008 at 09:45 PM
Split jerks
159-169-179-189(PR!)-199(NEw PR!!)
Great work today. Felt great, great coaching, felt great earlier during the WOD, and what great encouragement from the O.W. Fam. All around..... what a "GREAT" day. thanks y'all.
Posted by: Willy | May 06, 2008 at 10:17 PM
tabatta
Nick 289
Stephanie 261
Posted by: Nick | May 06, 2008 at 11:12 PM
Thanks Girls-you guys are great and you keep me motivated! I love Crossfit One World-I'm scared for todays work out though-"Fight Gone Bad!" Thanks again for EVERYONE's Support!
Posted by: Britny | May 07, 2008 at 09:51 AM