January 30, 2009
February 4, 2009

Ahhh, Superbowl Sunday!   While most of America is preparing to stuff themselves sick in front of a big screen, our demented crew showed up for the annual “Superbowl of Suffering” workout.   There was a bit of apprehension from those who had searched the previous versions on the blog, but  I opted for a high volume yet not “painstormesque” approach:

Triple Cindy plus
15 pullups
30 pushups
45 squats
30 DB Press
30 DB Snatch (15 each side)
30 DB Push Press
30 DB Thrusters
Do one round of Triple Cindy (TC) then Presses, TC then snatches, TC then PP, TC then Thrusters.
Its been a month, lets see what changes people can see and feel.   If you have been strict in compliance and don’t feel its working, we need to reevaluate your blocks etc..   IF YOU HAVEN’T BEEN STRICT, YOU WONT SEE DRAMATIC RESULTS.   ITS NOT TOO LATE, GET ON TRACK!
Post loads/ subs for the workout, Zone experiences, random jokes etc….


  1. John Frazer says:

    I got the WOD done with 20# DBs.

    I’ve been strict (though not at all paleo and probably way too much fruit) at 19 blocks with 2x fat. I actually lost a pound or two at first but am now holding steady. Think I’ll give it another month before adding anything.

    I’m feeling good and I know my deadlift and pullups have improved. but I don’t have a real handle on my strength because I haven’t tackled any other benchmarks lately.

    Also strained my right shoulder a bit, which will slow me down on pressing moves for a while.

  2. Maiko says:

    Didn’t go to class but will be back Thursday. Back is feeling much better but I don’t think I’ll be able to do 3 class per week for a while.

    Zone: haven’t been strict at all and when I did have a strict week I lost weight and felt weaker. Weakness could have been affected by other things of course (illness, hormones, etc). The weight loss wasn’t magical. If my calcs are right, I need ~1800cals to maintain weight @ 115#. The Zone diet (minus extra fat blocks) puts me at 1000~1100 cals.

    Funny thing is that I don’t mind the weighing and measuring, but it certainly does make having spontaneous fun with family and friends difficult. And…I busted my grocery budget by over 100% last month.

    Have a lot more to say but I’m feeling f%ckin’ lazy.

  3. Monica says:

    Zoned for 2 weeks straight and felt great after about 3 days; definitely noticed a difference in alertness and better overall feeling after just a few days. Starting day 1 and 2 was the hardest, getting the right combos of food that are still filling and especially working those in with workouts to make sure it’s enough calories. I didn’t eat any cheese, bread or pasta in the first week for some reason, but have added that back in small amounts of course.

    I am restarting today after 2 weeks of moving apartments and traveling, it felt really good to wake up early and prep food that was zone approved. The toughest part about traveling in the carb amounts…bread, especially. Very excited for fresh strawberries and blackberries this morning.

    The Superbowl of Suffering was awesome! Did JPU’s (going to start working on the kip again soon) and about 50% of the push-ups on my feet, squats were the usual.

    For the rest:
    Press: 25#’s (for 7), 20# (for 10), and 15# (for 8)…definitely the toughest portion for me b/c there are no legs involved 🙂

    Snatch: 40 #

    PP: 25’s (ahhh so much better with that momentum)

    Thrusters: 25 # for 15 and 20# for 10

    Kind of all over the place, but wanted to make sure I was getting a good challenge! Excited to hear Zone updates…

  4. SaltyHat says:

    Another Super Bowl Sunday, another Super Bowl of Suffering. Used 40lb DB’s for everything, because I was too lazy to collect multiple weights for the workout. As a result, the strict presses were absolutely horrendous, where as the snatches and push press were great.

    Started back on the zone today, and already had a collapse in the both of my snacks were missing components. On the plus side, we finally got a new blender after the other crapped out right as we were starting the zone last month, so shakes are back on the menu (shakes as in smoothies, not as in the involuntary spasms you incur after particularly rhabdo inducing CF workouts…)

  5. Maiko says:

    I was going to say something about “the shakes” but then I realized I was really thinking of “the runs” so what I was going to say wasn’t going to make any sense or be that funny. good times…

    I gotta remember to use my blender.

  6. sara says:

    I used 20# DBs for the whole workout. Kipped for 3 of the 4 sets of pullups. I tried the 4th but couldn’t get even 1 so I had to resort to jumping. I did 50% of the pushups on my knees.

    I am moving along on the zone. I think I have lost about 5 pounds since starting. I was very strict the first week but have noticed I have difficulties in the afternoons on Saturday’s and sometimes Friday Nights. Overall I feel good when zoning.

  7. Steph says:

    Maiko, it was actually hilarious!!!!

    Did most of the strict presses with the 20#s. They got really heavy after about 15. I think I finished the last 5 with 15’s. Used 25’s for the snatches, push presses and 20 of the thrusters. Used 20’s for 10 of the thrusters.

    With being on vacation and celebrating Chinese New Year, completely fell off the zone and then some. I think I ate more than I usually would just because I knew I was going to be on the zone again after. Started the zone again today, currently under enormous chocolate craving attack, but with no chocolate at home, I think I’m safe.

  8. edgy reggie says:

    My “suffering” was done with 35# dumbbells and jumping pull-ups. I did attempt a couple of kipping pull-ups; then, I got *slightly* frustrated and reverted to the jumping pull-ups. Like Monica, I will attempt to do more kipping pull-ups in future workouts.

    I actually liked this year’s version of the “Super Bowl of Suffering.” Go figure. 🙂

    Zone challenge: Hmmm…I leaned over the “wagon” here-and-there, but I didn’t completely fall off. 🙂 Lately (say, the past couple of weeks), I have even more hungry even though I am doing 21 blocks.

    Nevertheless, here are some positive effects that I attribute (partially or entirely) to being on the Zone:

    (a) The weight I used for my workout was adequate. I did struggle a little bit with the last five strict presses, but I managed to get them done (snatches and push presses were no problem);

    (b) I did a weigh-in on Sunday morning before I ate my breakfast: 210# (which is five pounds less than the January 1 weigh-in). I’ll be honest: losing weight freaked me out at first because that really is not my goal, but I can live with it because my strength has not decreased;

    (c) In yoga, I am able to hold a headstand (and do a headstand without assistance); and

    (d) My “two-pack” has turned into a “four-pack.” 🙂

    Overall, I am gaining strength in my shoulders (which has always been a weak spot for me), and I do feel great…even after class (both CrossFit and yoga).

    @Maiko, SaltyHat, and Stephanie: Trust me, smoothies are your friend (as in a quick, “go to” meal). 🙂

    Cross Fit DC’s own ODB is…going to Denny’s for the free Grand Slam breakfast…just kidding.

  9. Monica says:

    The strict presses were hilarious too! Steph and I both weren’t really sure what was going on with them and why they were so challenging…i think the pain and confusion in each other’s faces was even more hilarious 🙂

    I have been having chocolate cravings when on the Zone and have heard several people mention it. Is there any theory on that?

  10. Anonymous says:

    careful with the smoothies, guys. they are a great way to sneak in many extra calories without realizing it. it is wayyy harder and more time consuming to eat a four block meal of solid ptn and low density CHO than it is to drink it. plus, the smoothies go away so fast im hungry an hour later! thats been my experience, anyway. great ifya wanna gain weight tho, i think. AND id prolly have more shakes if had to eet 20 blox like salty does, as i struggle with 18! my 2cents wurf.

    tubby tubs

  11. Anonymous says:

    ps! i represented well in RI and got asked to refrain from wall balling in a helf club there!

  12. Maiko says:

    I found this re: chocolate cravings:

    * If you are craving CHOCOLATE, your body may be low in MAGNESIUM. Try eating more raw nuts and seeds, legumes, fruits.*

    and just for fun, I did a google search on “why do we crave chocolate?” (yes I do ask Google actual questions). fun times:

    Why Do People Crave Chocolate? – Yahoo.com

    Why We Crave – Psychology Today

    …May have something to do with your gut or something – CBS News

    I was hoping to find something about women being crazy, chocolate-loving hormonal monsters but no luck yet. Although I guess the hits that talk about chocolate cravings and periods probably fits that bill.

    I should hit PubMed and see what they have there instead…but honestly the magnesium thing seems like the most legit thing I’ve seen.

    Anyway, great job to everyone with the progress on the Zone! I’ll have to keep tubs advice in mind although I think I’ll save the smoothies for warmer weather.

    we need a “bodyweight” workshop or something. Instead of a few mins in class we could use a full session focusing on kipping pull-ups, handstands, muscle-ups, etc. Someone who has attended a gymnastics cert may be able to lead…just a thought, more like a ramble actually. I’m feeling pretty weird this morning.

  13. Maiko says:

    …and I can’t believe you did WB shots in a health club tubs!

  14. Tom Brose says:

    Weirder than usual Maiko?

  15. Maiko says:

    Not sure. Either way, I’ll blame it on the numerous snow flakes I inadvertantly snorted this morning.

    Completely off-topic: has anyone ever made their own vanilla extract before? the process sounds intriguing but I’m not sure if I should use vodka or rum. (process = throw vanilla beans in a bottle or jar of alcohol (40%), seal, shake, and wait).

  16. edgy reggie says:

    @Tuba: Were you banned because you were wall balling or balling the wall? 🙂

  17. Steph says:

    I’d have to agree with Tuba on the smoothie thing. I’m usually hungry within an hour even when the smoothie is made with plenty of whey protein powder. I read (in Women’s Healthy I think) that solid food is registered by the brain as full longer than liquid food…

  18. Anonymous says:

    dunno if im worthy but i can give some pointers on how i struggled to finally get my first muscle up, dubble unders and kipping chins. being able to do these things stands as a stepping stone that took my xfit training to a new level, and i think it was more psychological than physical (esp. with the MU’s). and being able to do DU’s and kips lets you apply yourself much more efficiently.


  19. Monica says:

    So many theories on the chocolate cravings, thanks for sending the entertaining articles, Maiko. Magnesium…very interesting, will be looking into that.

    What I’ve heard about homemade vanilla extract is that the darker the liquor, the deeper the flavor. Also you can use vanilla beans from different regions, which add to the uniqueness of your vanilla extract.

    Check this out: http://tipnut.com/homemade-vanilla-extract/

    There is an amazing spice store in Rockville called Penzey’s Spices. They have spices from all over the world, including vanilla beans (not sure what regions). It’s definitely worth checking out, but seriously sometimes smelling lots of spices can mess with your head 🙂

  20. Maiko says:

    *squeeeeeeeeeeeal* I knew you’d have some info Monica!! ^o^

    The link mentioned brandy instead of rum, that sounds a lot tastier than vodka so I may try that. and I didn’t know there’s a Penzey’s in Rockville! There’s one in Falls Church that I frequent from time to time. It’s awesome but yeah, the nose & head get a little weird after sniffing all the spices, LOL I’ll have to see where the vanilla beans are from next time I visit (which will be soonish no doubt).