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Rest Day

These 40lb Dumbbells are our oldest piece of equipment.  I acquired them my freshman year of college from a friend's brother who said they were too heavy to curl with.

Our next Fight Gone Bad team is:

Team 2:
Melissa L, Scott
J, Paul S, Noah A, Kate B

also, there has been a change to our first team due to a scheduling conflict.  Team 1 is now: Stefanee R, Dave Mak, Josh
M, Juliana A, Dan McC


We'll be running an augmented Group Class schedule for tomorrow's CrossFit Total.  This benchmark takes a bit longer to run than a traditional WOD and we don't want to rush everyone.  Please show up at one of the following times for your Total.

CrossFit Total 1: 8:00am-9:30am
CrossFit Total 2: 9:30am-11am
CrossFit Total 3: 11am-12:30pm

What's the CrossFit Total? Watch This or Read This

Learning the Skill of Barefoot Running Terra Plana

Reader Comments (16)

Haven't posted workouts in a bit...(slacker). I've been following the Jim Wendler 5/3/1 method with Shane for the last 7 weeks, and really like it. Yesterday was bench press in week 3 of my 2nd cycle, and I finished with 210 x 6. I then did 3 alternating sets of 10 each: DB rows at 75lb and push ups with a 2 second rest at the bottom (hovering just above the floor). I hope to weigh 200 by my birthday this year.

Here's a link that sums up the 5/3/1 method for anyone curious. http://theswole.com/swole/531-jim-wendlers-theory-of-strength/

Those dumbbells in today's pic, do they weigh as much as David did his freshman year of college?
August 20, 2010 | Unregistered CommenterFox
ooh, I would like more "history of our gym" pictures and stories, please. Excited for tomorrow's total, which will be my first. But, um, is that chick Nicole majorly hitching her DL in that video? (She is hella strong, though.)
August 20, 2010 | Unregistered CommenterCharlotte
Charlotte - yep she is. What is wrong with her form that's causing that big hitch?

Also, anyone have any comments about their press rack?
August 20, 2010 | Unregistered CommenterMargie
Oh and last night I dreamed that Katie M and Scott L were an item.

I don't know. I just don't know.
August 20, 2010 | Unregistered CommenterMargie
I had the honor of using the vintage steel DBs last night. That little burner snuck up on me and bashed me on the head when I wasn't looking.

Psyched to have my team! FGB5 is gonna be epic!
August 20, 2010 | Unregistered CommenterNoah
@Margie: Elbows weren't high enough on the press rack (especially Nicole - it seemed like they were pointed straight down)?
August 20, 2010 | Unregistered CommenterSamir Chopra
Is it OK if I do total during tonight's open gym? I can't make it in tomorrow.

(Note that I did get a PR single in back squat on Wednesday, but I feel like I left some in the tank.)
August 20, 2010 | Unregistered CommenterJason
@Samir: Quite the opposite. In a press rack, you want your forearms underneath your wrists so that you can effectively transfer force vertically. Their elbows were too high.

Jason - you can test your 1rm for press and DL. Or you can wait until next week and do all three together. I'd rather have you wait more than a day to go for a max bsq.
August 20, 2010 | Unregistered CommenterMargie
I'd also like to do the CT total tonight if possible as I won't be able to make it in tomorrow. I just did normal sets across for bsq on Wednesday.
August 20, 2010 | Unregistered CommenterDan H.
@ Margie

I think Nicole's hitch comes from her setup. She's setting up with her hips quite low, as if she's doing a clean. Her hamstrings are at too short a length to generate enough tension to raise the bar, and her scapulae might be behind the bar as well.

When she pulls, she extends only her knees at first. Her hips rise, but the bar does not. Her scaps track forward towards a position directly over the bar and her hamstrings are stretched to a longer length where they generate more tension. Finally, the bar leaves the ground. From there, it looks like she comes up pretty directly.

She also has difficulty with flexion (rounding) of her spine at these loads, but I think that's kind of separate from the hitch. I also don't think she was rounded out nearly as severely as that guy was.

Finally, she's crazy strong.
August 20, 2010 | Unregistered Commenterwillie
@Margie: is her upper back not set? I'm trying to figure it out, and to me it just looks like she's engaging the hamstrings before the quads. Also, WTH is she doing wearing running shoes? her weight is all over the place (heels/toes) on the press, too.
August 20, 2010 | Unregistered CommenterCharlotte
@Willie - ding ding ding!!! Excellent assessment. You are spot on.

Charlotte - yes, her weight is all over the place on the press partly because her rack position is not allowing her to get a good direct drive on the bar so she is compensating by hyper extending and trying to sneak herself underneath.

As for the sneakers... this is an old old video when Crossfit was truly crossfit.
August 20, 2010 | Unregistered CommenterMargie
I'm putting in an application for partial credit just coz I raised my hand in class...
August 20, 2010 | Unregistered CommenterSamir Chopra
fair enough Samir. I support your willingness to speak up!
August 20, 2010 | Unregistered CommenterMargie
a fine noon class with shane today.

wudromsjump rope funplanks

max chins @ bw 11, 8, 6

45 cleans @30lbs30 clean and press @30lbs24 clean thrusters @20lbs

thrusters. one of my most hated goats!
August 20, 2010 | Unregistered Commenter.DMG
At "The Institute"

Reverse hypers10x3

Clean50kgx2x370x1 (+1 front squat)90x1 (+1 front squat)100x1105x1110x1

Trap bar deadlift100x4x3-these felt strange

Stretching and ice cream
August 21, 2010 | Unregistered CommenterYoon

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