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WOD 12.9.10

30 Muscle-Ups for Time

Post time to comments.
compare to 9.7.09

or for athletes without Muscle-Ups:

15 Minutes of Muscle-up skill work followed by:

AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Double Unders

Post Rounds to comments.

Accessory Work
10 Minutes of Foam/Lax Ball rolling your nasty bits.

Extension. Thrice. 


The PR Train Keeps on Chugging!

TONS of PRs today on the BSQ.  Here is just a sampling....

Pete H. hit a whopping 30lb PR on his BSQ w/ 195
Will S. made 250 look like a warm-up set. This up from 165!
Robin S. for 125
Ryan P.
added 10lbs to hit 235
Willie N. fought for a 235. a 15lb PR
Becca S. got 165 a 5lb PR!
Jess F. 220 for a PR
Josh M. 320 for a PR

There are many more names to be called out tomorrow.  Fantastic work everyone both tonight and over the last few 8 exposures. 


Seminars and Events around the NYC Area

Rob Orlando's Hybrid Athletics hosting it's next Strongman Seminar on Sunday, December 19th from 9am-4pm.  The Seminar will cover Stones, Yoke, Farmers Carry, Axles, Kegs and Logs.  If you're interested in adding strongman skills to your tool box register here!

CrossFit Virtuosity is hosting CF Endurance's Brian McKenzie on Saturday, December 18th for the Brooklyn Run & Performance Seminar.  Spend the day with Brian learning proper running mechanics and how to set up your performance for success with the correct scaling to understand where your success will start.

You will be video taped before and after and be given drills to learn how to run effectively along with proper queuing. You will then learn how to properly take this new skill and implement it into your own programming for success.

Also Tim Ferriss of the "4-Hour Work Week" will be doing a signing for attendees from 11a-12p!

Register here


How do you prepare yourself mentally/physically for a PR attempt?

Reader Comments (32)

Hey guys,I hit a 5lb Back Squat PR yesterday which was 320lbs, all tho it wasn't the PR I was going for.. I guess I'll take it.

I didn't get the BSQ I wanted, but I did fine my MUSCLE UPS!(They were in the lost and found box lqtm!)Really happy about that..

December 8, 2010 | Unregistered CommenterJosh M
To prepare mentally/physically for a PR I make sure that I am well rested and well nourished.I remind myself that the PR attempt is just another training day. I actually do the lift in my head which tricks my mind into believing that I have already completed the lift.At this point, I have no reason to be nervous.I know a lot of people psyche themselves up before a big lift but I tend to get really calm and quiet.And then I do work.
December 9, 2010 | Unregistered CommenterPaulie T-Shirts
Congratulations on all of the prs!
December 9, 2010 | Unregistered CommenterJr
holy cr@p, people were being impressive this morning, with the muscle ups and the enormous squats and all! I'm just super happy to be in the room - it's like a secret superhero-training club, and while I'm squarely in the wannabe camp, it's freaking fantastic to start the day out here.

Um. anyway. Really felt great to be able to come in today! feet-on-the-floor msucle up transition practice and then "bottomless, super-scaled Cindy" performed in-between staring with awe at others:5 ring rows10 push ups to bar on the #6 rack position15 DUs/attempts (for 2 rounds, then :20 planks - DU failures got painful, but were they physically painful or was it an excuse to not try? Or both?):5 rounds + 5 RRs + 7 push ups in 10 minutes.

then some more endless gentle stretching (grr) and icing. David, thanks for your apparently endless patience in the face of complete inarticulateness.

post-post-workout: did someone raise the steps to my building? 'cause ow.

gonna go ahead and feel good about this morning, despite a billion potential criticisms. hah. take that, brain.
December 9, 2010 | Unregistered CommenterMelon
Back Squat265x5x3 (old PR was 290x5x3)Bench Press220x5x3Dips11,8,8
December 9, 2010 | Unregistered Commentergabrus
Random Questions to resolve a dispute:

When you take a car service lke (C)Arecibo. Do you tip?When you call in and pick up food from a restaurant like Prime Meats, do you tip?

1RM Mental Prep:I usually have to get really aggressive and fired up before attempting something heavy. I try to keep my mental dialogue very simple and repetitive. I also always visualize myself doing it several times beforehand.
December 9, 2010 | Unregistered CommenterDavid Osorio
Melon,Your vivid comments are proof that you are indeed not inarticulate
December 9, 2010 | Unregistered CommenterDavid Osorio
3rd comment.. next question

If I have a PDF that I need to fill out, how would I do that? I can't seem to edit it directly. I tried to copy and paste it into a word doc but it lost all it's formatting. Is there an easier way to do this? Im on a Mac
December 9, 2010 | Unregistered CommenterDavid Osorio
Arecibo/car service: tip yesPick up food: tip no

will email you about the PDF question.
December 9, 2010 | Unregistered CommenterMichele
I'm like Paulie with prepping for a max weight or a PR attempt. The days leading up to a big session or a meet I would perform the entire meet in my head, from walking into the gym to every single warmup to every single lift and rest from my own point of view. When it comes to the actual lifting, I do not think after I've warmed up past 60-70%, I just lift it.

With squats I don't think at all, regardless of the weight. Psyching myself up just makes me too tired and too beat up afterwards for several days. Calm and composed at all times.
December 9, 2010 | Unregistered CommenterBrian D.
I'm curious about an oft-mentioned relationship: that between bodyweight and lifting. This isn't a precise relationship, just one that I hear being expressed in the following kinds of statements:

"He's way heavier than you, of course, he's going to deadlift/squat more"

"Thats pretty amazing, you X'd your bodyweight" (where X could be OHS, press, clean, etc).

"I'm so psyched, I squatted 1.5 times my BW"

And so on. You get the picture. I think I understand some of it: more bodyweight (or mass) could correlate with more muscle and more lifting; more weight could mean more of a counteracting force when pulling in a deadlift (yes, this is very imprecise, but I did my last physics class a very long time ago).

I'd appreciate some clarification on this. You can be as nerdy as you want. Also, in which lifts is this sort of reckoning a big deal and something to be aimed for? (Is it a valid/good goal to say, "I want to get to a point where I can clean 1.5BW or press BW" (Is that even possible?) What can one pat oneself on the back for? And so on.
December 9, 2010 | Unregistered CommenterSamir Chopra
tip car service - 15 -20% depending on douchiness of driver

tip food pick up - In a restaurant, the runner still had to bring your food out and the bartender still had to handle your order, so yes. A few bucks is fine though. Not 15-20% of the order. In a fast food place they are all paid hourly wage so no tip unless you have that kind of relationship with them.

What about coffee shops? I don't generally tip on a cup of drip that they just pour, but will tip on a latte or the like.


PR attempts - I've played with loud-stompy, and quiet-intense. The latter is what works better for me nowadays.


So proud of all the PRs going on this week. Nice work, everybody!


Samir - Smaller guys LOVE to talk BW-Strength ratio, bigger guys, not so much. I can remember having this conversation with Paulie a few times. In the end stronger is stronger. If you weigh more than you need to though you are definitely sacrificing in some other important areas of fitness. Rippetoe and Kilgore have a chart on strength standards by bodyweight. I think it's pretty legit.

December 9, 2010 | Unregistered CommenterFox
David -I agree with Michele on both counts.1) Tip car service2) Do not tip when picking up food

Samir -I think about this a lot.

There are 2 adages that I hear often and believe are true:

1) It takes mass to move mass2) The universe doesn't care about relative body weight. (If you need to move that giant rock, it is an absolute problem - either you can do it or you can't.)

Something else to think about is that both power lifting and Olympic lifting use weight classes.

I like to think that I should not be limited by my stature. (Some may call this a Napoleonic complex.) : ) I'm determined to ignore the idea of "relative" and keep getting stronger. At the same time, I'm always impressed when someone lifts more compared to their body weight - whether that be at CFSBK or a YouTube video of an 8-year-old Chinese lifter.

In fact, I have recently heard of several women who have gone down in weight but are hitting higher PRs (O-lifting).

On another note, I look at the percentage difference between what Paul(ie) lifts and what I lift. He can deadlift over twice his bodyweight. I am not nearly at that ratio (yet?).

But who knows? At the powerlifting meet this weekend I saw a 145 lb. woman deadlift 280 lbs (and attempt over 300lb.) yet a 180 lb. woman failed at about 220 lb.

We all have our particular strengths and physical makeup. I've been feeling lately that my upper body strength is more developed than my leg strength. My press seems relatively high "for my size" while my backsquat has a lot of room for improvement.

I know that this doesn't answer your question, but it is more food for thought.
December 9, 2010 | Unregistered CommenterBecca
Congrats to all of the PR's! Super happy about hitting a 10lb PR on my squat! Plan to get 2 wheels next time.

I definitely need to work on my mental game in approaching these max effort lifts. I know I'm not the angry, stomping kind like Fox and Osorio. My approach is more similar to Paulie's in that I try to calm my thoughts and zone out, except that I haven't been able to view it as just another training day. I tend to think about the lift all day long and then get nervous/anxious when it comes time to go. Need to change that mindset and also give the visualizations a try.
December 9, 2010 | Unregistered CommenterJess
Oh yes, and PR prep...

Personally, stomping is too contrived for me. (And I do mean this specifically for myself.)

I observed Paul(ie) in his calm state this weekend, which worked for him. I'm more a practitioner of that method, too.

I like the idea of visualizing the ENTIRE lift before hand. I will try that next time.
December 9, 2010 | Unregistered CommenterBecca
i am also a visualizer - i watch myself do the lift, successfully, and feel how i will feel (exertion--> struggle --> success.)

but equally important is to do everything for a "big attempt" or PR or meet or whatever exactly as i do it in practice. that means no radically new or woo-woo techniques. no brain fuzz.

i visualize in practice, so when i get to the big moment, it makes sense to do the same.
December 9, 2010 | Unregistered CommenterMichele
If there is anything worth overdoing versus underdoing, in my opinion, it's tips. It comes back around to you, although that's not the reason to do it.

On the lifts, it's weird, for squats, I just get in there and squat it's like I am looking into a tunnel I don't really think, but I always know it's going up.

on presses, especially shoulder presses, and deadlifts, where it's a real grind, I find myself looking for something to be angry about. I even get angry at the bar for messing with me. Maybe that's nuts, but sometimes being angry gets my Irish up and gets the weight up.

December 9, 2010 | Unregistered CommenterJr
@Chris: Thanks - that chart is useful. I'd seen it before but hadn't put it into perspective. BTW, that 1-RM calculator is depressing (its why I wasn't so happy yesterday; I'd expected to squat more on a 1RM after being able to do 20 reps of 185).

@Becca: Very good points; I'm always amazed at the performance of O-lifters given their weights. I think given how much of O-lifting is technique and co-ordination, its not surprising to find the kind of differentials in performance out there.
December 9, 2010 | Unregistered CommenterSamir Chopra
@Samir - you squatted 3 pounds more than the 1rm calculator said you would, which is 20(?) lbs more than you'd properly squatted before, no? The 1RM calculator is neither depressing or uplifting, it's just a predicted 1RM calculator.

December 9, 2010 | Unregistered CommenterFox
@Chris: I was only saying that because the calculation was based on a 10-rep performance, whereas we had squatted 20 and the 250 was so freaking ugly that one has to put an asterisk next to it. Of course, I'm aware that 1RMs demand a different kind of performance so perhaps it's not that surprising.
December 9, 2010 | Unregistered CommenterSamir Chopra

Yes more mass = a POTENTIAL to move more mass. However, you have to keep in mind that in most cases, strength is a skill, it's a neurological adaptation if trained properly.

And I, personally, take the responses such as "he's twice your fucking size, of course he's gonna lift more than you" as fuel to be stronger than them. For example, Big Dave's snatch, CJ, and squat numbers I am chasing and I know over time I will take his ranking on our leaderboards. I don't care the size difference, I just care about the result; maybe that's what has aided me in being as "strong" as I am (although I feel I am pretty weak compared to most other lifters).

But in the end, CNS adaptation aside, more muscle = stronger. Always.
December 9, 2010 | Unregistered CommenterBrian D.
Muscle-Up Thursday.

WU: 3 rounds NFT of 10 dislocate lunges, 10 OHS, :30s bully stretches

WOD: Scaled this to 15 muscle-ups. Finished in 12:52. (Yes, I know, very slow).

I started not knowing how I was going to fare, or how many I was going to do. I landed up needing big rests between each attempt, and found that my left and right shoulders were getting out of sync as my right has considerably less mobility/flexibility. I called it after 15 as the imbalance had become very pronounced. I could probably have done a few more with more rest, but I was apprehensive about doing something to the right shoulder. Discretion, valor, better parts, and all that.

Later, attempted a DU ladder going up to 50 and back in 10 minutes. Got to 35 when time ran out. Yes, it was a shitfest.
December 9, 2010 | Unregistered CommenterSamir Chopra
30 Muscle ups for time...16:14 partner assisted (wonderfully by David O...more of a work out for him, I fear)Some nice foam rolling followed by 150 double unders (sets of 50)

Samir, stop bagging on yourself. 15 muscle ups in any time is awesome!
December 9, 2010 | Unregistered CommenterDavid Mak
coming to you live from Robin des Bois on Smith, where there is a soul-gladdening roaring fire, a Brussels sprouts app, and beef bourginon on the way.

also, Chaka Khan.

---------------------------------ATTENTION STRENGTH CYCLERS

After our Total on Wedensday, there will be the customary after party at a local establishment. Everyone is welcome - you, your peeps, all spectators, coaches and associated riff raff. Location will be announced prior.

We will celebrate, commiserate, and treat our coach to the bottomless beverage of his choice. His Rip imitation gets better with lubrication.

Stay tuned for further details.


strength cycle B, week sevenrest day


w/u 45x5, 65x5, 85x5, 105x5, 115x3work 120x3x3


work 72.5x3x5

Wrist hurts a lot.


All suck, all the time.

Work 73x3x5

I miss Yoon. I hope he's OK.
December 9, 2010 | Unregistered Commentermichele
@Samir: I have a 30-day challenge for you. It's very simple. Focus on the bright spots. Too many of us spend too much time in the realm of the negative.

The challenge is that you must only post positive stuff about yourself and your workouts for at least 30 days!!!

I remember when I first started at CFSBK and you you were often partnered with me. You helped me a lot back then :)
December 9, 2010 | Unregistered CommenterPaulie T-Shirts
@DMak: Sorry, bad habit.

@Paulie: Will do! You know, I remember our working out together last year quite fondly. In particular, I remember working out with you the last time this 30 muscle-up for time WOD happened (if memory doesn't fail me). You and I were made to do a bunch of pull-ups and push-ups as a sub. I also remember squatting with you (when I was recovering from my back injury) - we were moving up in weight quite slowly and you said at one point, "I'm OK with this stuff - you can throw on a bit more!" Ha!

Lastly, I will post this request Friday morning as well, but is anyone interested in bench-pressing Friday during open-gym hours? I'm coming in to do a little session; it'd be nice to have a partner.
December 9, 2010 | Unregistered CommenterSamir Chopra

December 9, 2010 | Unregistered CommenterMichele
I've only done a 1 rm once, but...

I stayed in the moment by going over each technical detail. "breath in deep in the stomach. Get your feet set. Tighten your back. Push against the bar." Another thing I've found while doing higher weight each day in reps of five is that all negative thoughts need to be actively pushed to the side. This doesn't work for meditation (they will come back), but for performance this is good and blindly telling myself "I've got this" actually helps.

@ David:I think you need acrobat pro--you can open and edit the PDF.

I heard 1x 2x etc, body weight references all my life and therefore I've made it important to myself, at least as a goal for a novice lifter. I remember High school guys (I didn't know any women who lifted) make a big deal about reaching their 1x bodyweight bench. More recently, I've read Robb Wolf, Rip and the "strong lifts 5x5" guy refer to multipliers of bodyweight lifts. Let's face it: a 250# brute should be able to squat/dead/press more than a skinny 150 pounder, no?

On the other hand, I like the idea of just reaching higher-- just get strong, whatever that means to you! (and boy does that change quickly)
December 9, 2010 | Unregistered CommenterRob Is
I love the questions that come up here!Yes you should tip for car service.No you don't tip for pick up.A complicated coffee drink you should always tip for, a drip coffee you don't have to unless it's at your local.

I don't think I prep for a PR. I don't usually think about it (although the LBBS did get into my head for some reason) and go with more of a zen approach.
December 9, 2010 | Unregistered CommenterDavid Mak
2 PRs today:

5 DUs and 15 PullUs NO BAND.

It's taken more than a year and a half to get one PullUs without a band. The 15 DUs are not far behind...
December 9, 2010 | Unregistered CommenterChris J
Nice work, Chris!
December 9, 2010 | Unregistered CommenterFox
WU Droms, 500m row 1:52, situps 50/25/25

Muscle up practice from the floor.

AMRAP 10 mins5 pullups (green band)10 pushups15 DUs

5 rounds even--pushups were slowing me down.
December 10, 2010 | Unregistered CommenterPeter

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