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WOD 10.17.11

5 Rounds For Time of:
10 Deadlifts 225/155
15 Wall Ball 20/14
30 Double Unders

+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don't have double unders, today's substitution is 15 Box Jumps.

Post time and Rx to comments.

From the Vault: Juliana A leads the pack at the 2009 CrossFit Games

Zen and the Art of Crush Week!

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing.   In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures .  In both of these instances, the intention is for the pilot to become more tuned into the "now".  At CrossFit, we achieve something very similar through a very different approach.   During an intimidating lift or difficult conditioning piece you're forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can't help but focus on what's happening. You know this intuitively and it's why you get nervous before a 500m erg test or 3 rep max Back Squat attempt.  You know that once you start you'll be forced to deal with the "now" until it's all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.  Take this opportunity to set your intention for the approaching workouts.  Whenever you find yourself deep in the agonizing "now" embrace it and stay on task.  Don't look around the room to see where everyone else is, don't check the clock to see how much time has gone by and don't make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you've completed the task.  If you lose focus and get derailed, don't let it mess with your head, just come back pushing harder. Remember, you're here to get stronger, both physically AND mentally.
Enjoy Crush Week!  

Keeping Our Ladies Safe

A few weeks ago we posted about the Sexual Attacks that have been going on in our neighborhood.  At that time, CFSBK partnered with Crossfit 718 to offer a free self defense class to the ladies in our community.  While those of us that attended did walk away better prepared to deal with such an attack, we feel there are so many more of you that could benefit from a class like this.  And unfortunately, this situation has not gone away as there have now been 14! confirmed attacks.  While the NYPD has made 2 arrests related to these attacks, they have not been able to confirm that these suspects are connected with any of the other incidents.
Therefore, it's time for us to act again.  This time we're partnering with the Center for Anti-Violence Education and Brooklyn Boulders to host a free Self Defense Workshop at CFSBK.  This 2 hour workshop "combines physical & verbal self-defense skills with discussions on safety, prevention, & violence de-escalation."
Class Details:
+ Saturday, October 22nd from 1:30-3:30pm
+ At CrossFit South Brooklyn, 597 Degraw Street between 3rd and 4th Avenues
+ Open to all ladies, not just SBK members so please spread the word!
+ RSVP to jessica(at)crossfitsouthbrooklyn(dot)com with "Self Defense" in the subject line.

In the meantime, read this safety brochure that Public Advocate Bill deBlasio put together. Seriously, it's good.  It includes a map of the assaults, helpful tips and provides contact information for community resources.

In This Video Greg Glassman talks about macronutrient ratios.  Do you pay attention to your Protien, Carbohydrate and Fat percentages?  What are your thoughts on the video in general?

Reader Comments (28)

Congratulations, Gabrus!!

October 17, 2011 | Unregistered CommenterDmak

I didn't watch the video but i personally have set macros for my meals when i tighten up my diet. Most people in the paleo/primal community tend to frown on this but i don't care because it works for me. Everyone i ever see preaching about how you don't need to follow your nutritional intake is always sloppy looking so i stick with my system. In case you are wondering i try to keep most of my meals at around 35g protein and 15g fat and i don't count carbos since i only eat green veggies when i am strict with my diet. I also eat about 6 meals a day..... Say what you want about this technique of diet, but for me it works.

October 17, 2011 | Unregistered CommenterMarc "Goose" Mess

ok so i watched the video, the answer to the second question is that the video was very hard to get through. Glassman loves to make simple answers painfully long winded. The interviewer was really annoying too, i kinda wanted to punch him in the face. :)

October 17, 2011 | Unregistered Commentermarc "the Goose" mess

Love the Zen and the Art of Crushweek write up. Wish I had read that before I came in this morning, I could have used the reminder. Next time I hear the clock the beeping down to start us off, I am going to use it as a bell of mindfulness! Finished today's WOD in 17:57 at 103#/10#/15 slamballs @15#. Tried to do box jumps but it was still too painful on the calves.

October 17, 2011 | Unregistered CommenterJJ

I have a set goal of trying to consume 150+ grams of protein a day, and to consume calories at a rate consistent with my goals for strength and body composition overall. How this is divvied up between fat, carbohydrates, and alcohol is mostly random, though I have been trying to keep relatively strict paleo and therefore have lower carbohydrate consumption right now.

I find it much easier to get that internal embrace and focus with the heavy lifts. I think in part it's because I know that if I fail, I will have given my maximum effort and that I was simply not strong enough to lift the weight. With the longer metcons, especially where it is gas that is the limiting agent and not muscular failure (compare Elizabeth and Helen) I find it harder because every second not moving, it feels like a personal failure, an inability to overcome my desire not to be moving.

October 17, 2011 | Registered CommenterJoel Wertheimer

Wod in 12:26 (if I remember correctly) with 185# DL and 14# WB. I scaled this one due to extreme soreness from CF and work. Believe it or not I felt much better when I left than when I arrived.

October 17, 2011 | Unregistered CommenterCarlos

185 pound DLs and 16 pound WBs

the doubleunders left my arms covered in whip marks. =-/ I just noticed them as I was sitting in a meeting at work.

no wonder people kept asking me what I did this weekend. =p

October 17, 2011 | Unregistered CommenterKeith W

Love that Zen and the Art of Crush Week. Neither zen nor anything else could get my ass out of bed this am though, when my alarm went off at 5:15 for 6am class. I blame too much wine in the evening yesterday for a shitty night's rest.

That video raises some interesting points. I guess I'm still in what Glassman calls the "driving with a bag over my head" phase of nutrition, as I do not count macros. I think, as he says, tweaking those rations and seeing the effects is a more scientific way to approach the nutrition side of things, but I just haven't been bothered enough to deal. It did make me think twice about it though.

In general, I was blown away by the sheer bluster of Glassman--or is the word arrogance, perhaps? He bugged me more than the interviewer. Clearly an interesting guy who doesn't hold back.

October 17, 2011 | Unregistered CommenterIan L

Keith, blame it on the DU's if you must.

Re: diet. I struggle with food. I have a natural instinct to be a health nut, but then I find that alienates people, makes it hard to eat out socially, makes co-workers feel guilty about their own choices. So I try to be flexible, which is hard, b/c where does the flexibility stop?

Unrelated, CrossFit has completely changed my concept of what fitness looks like. I was watching a tv drama last night about a supposedly fit guy and a supposedly whimpy guy and I was utterly bewildered about what exactly made the fit guy fit, because he didn't move like a fit person, in fact the whimpy guy carried himself much better, I realized that I have been looking at the world with different eyes for a while now. :)

Finally, I am trying to take Carlos' comment to heart, but I am still debating whether to come tonight or not. I can barely move my arms today!

October 17, 2011 | Unregistered CommenterBilly Keefe

Found this on PubMed

Depth jumps before squatting increase 1RM squats. I might try this before we squat next.

Billy, I have found that the easiest way for me to deal with the social issues you talk about is to be really good when eating on my own, and merely as good as possible but always flexible when eating with others. I eat out a good amount w/ friends, and I think in the end it also helps me strike the right balance of being good and indulging myself and to enjoy food as much as I do. So, yeah, the flexibility stops when it's just me.

October 17, 2011 | Registered CommenterJoel Wertheimer

Broad Jumps work just as well, the reason is that in plyometrics you're asking your body to recruit as many motor units as possible in a short period of time which is similar to what you want in a 1RM. This is the same reason we were encouraging SPEED on the way up with this cycle's box squats.

October 17, 2011 | Registered CommenterDavid Osorio

16:20 @ 200# DL/20# wall ball/30 DU
Crush week indeed.

October 17, 2011 | Unregistered CommenterDavid Mak

Joel - I would work with broad jumps or low volume high box jumps, or vertical jumps to a target first before depth jumps. They are particularly challenging because you are loading a reactive movement and, unless you have experience with them, are more likely to cause injury.

October 17, 2011 | Unregistered CommenterMargie

First work out back after being sick so I took it real light and easy:

10 x 52 lbs deadlifts
15 x 8 lbs Wallball
15 Box Jumps 12' box

October 17, 2011 | Registered CommenterChristine Naclerio

I went to bed last night with a soreish throat, hardly slept and woke up with a full blown cold. not cool. Oh, and I'm sore as hell from my record-long Angie so I knew it was going to be a good day. ;)

-foam roll and lots of wincing in pain.
-2 rounds of warmup 2 with more wincing

15:20 rx'd
-those deadlifts really added up. started feeling it in my lower back about round 3 which really made the wallballs even more challenging.

Tomorrow is definitely a rest day for me.

October 17, 2011 | Unregistered Commenterlady fox

Warm-up 1 w/ 6 pull-ups, 8 supermans.

WOD@135lb,14lb ball 10 ft target in 13:20. Thank goodness I was next to Melissa and she doesn't loose track of her rounds. In round 3 I simply couldn't remember how many rounds I had done.

October 17, 2011 | Unregistered CommenterLaurel

Ps. Scaled down to 135 to get all sets unbroken AND because I've been fighting off a cold and am recovering from a stomach bug.

October 17, 2011 | Unregistered CommenterLaurel

strength cycle week 6.1

squat: 215x5x3
ok this shit is crazy now. they're really heavy. i'm still looking to hit 225 on friday, though.

bench: 120x4 (FAIL), 110x5x2
failed on 120. just too heavy. that was a 10 pound jump from my last bench anyway. 110 was still doable after failing on the first set, though.

deadlift: 235x5
these went well! 20 pound jump from last week. my previous PR before this cycle was 185 so i'm happy with my progress on this lift.

October 17, 2011 | Registered CommenterNick Angiolillo

Ouch. My second class and due to scheduling it had to be after doing Angie yesterday. Hadn't established a baseline for dead lifts, so this was great. Can get the DUs done, but need to string them together continuously

16:02 @ 135# DL/14# Wall Ball/30 DU

Tracking my workouts on WODStack.com

October 17, 2011 | Registered CommenterRoss Tucker

10:20 scaled to 205# (wrote rx on the board by accident) - good choice to go lighter. I was shooting for sub-10, but my scary wire rope decided to retire itself in my last round of DUs. Thanks for the good coaching, Laurel!

October 17, 2011 | Registered CommenterRickke

13:21 RX, really really jazzed about this WOD. Deadlifts, especially in WODs are a huge goat of mine, so I tried to approach this as doing 50 good deadlifts with some other stuff thrown in. They weren't sparklingly beautiful, but they were pretty good, and I got them done as a set of 10 and then 5s. Wallballs felt surprisingly good, and DUs were unbroken except for one miss on 2nd set.

Dropped my wallball in someone's spit on the street which made the WOD a nice exercise in dissociation, really had to go outside myself cause that shit was nasty.

October 17, 2011 | Unregistered CommenterNoah

15:22 with 185.
just realized i did 35 DU's each round.
goodnight to the old lady whispering hush.

October 17, 2011 | Unregistered Commenterbaz

DL 120#, 14# wallballs, 10 double unders.

The deadlifts felt pretty good, challenging but I was able to get through them mostly unbroken, so may have even been able to go up a bit. Wall balls were the real challenge for me, but i think it got better as I went along. Stuck with only 10 double unders because I was a little worried about timing, but maybe would have been ok doing 20. anyway, finished at 15:16.

Not sure what about the video, couldn't really get through more than 3 minutes. He lost me at people being able to do pull-ups simply as a function of what they eat.

October 17, 2011 | Unregistered CommenterNoor Alam

New goal to get back into the blog posting.

Today's WOD:
85# deadlifts, 10# wall ball at 8' target, and 15 16'' box jumps
I can't believe I'm saying this, but I wish I'd gone heavier or higher on the wall balls. Thanks Laurel for the helpful cues on the box jumps. I'm going to practice and hopefully I can start cycling them on a regular basis, even when I'm fatigued.

Didn’t watch the video, but I can safely say that I don’t count percentages of macronutrients, nor will I start. I’m in do-your-best mode most of the time.

Billy, I hear you. Hamburger, no bun, sweet potato fries or salad. Not perfect meal, but it can get you through most social situations. We should talk. I have had similar struggles, especially with coworkers.

October 17, 2011 | Unregistered CommenterKatie Mohr

3rd time trying tp post tonight (argh)

I loosely track protein intake, shooting for north of 1g per lb of bodyweight.

10 DL 225
10 WB 30 (thanks? DO and BAZ)
30 DU

Nice to move after Angie who left me hella sore.

October 17, 2011 | Unregistered CommenterFox

Also, never chimed in on yesterday's Q

I can do anything in Chucks, but prefer to:
Lift in my Rogue Do-Wins
Run in my Innov-8 195s
WODs that are mixed components will usually be done in Chucks but will go with the Innov-8s if there is an appreciable amount of running or my O shoes if the lifting is heavy enough to warrant it. I 'hate' doing box jumps or doubles in my O shoes.

I always prefer to squat in my squat shirt.

October 17, 2011 | Unregistered CommenterFox

Just realized I never chimed in about shoes or macros:

Food: I've done pure Zone before and it was torture, so I'm pretty reticent to try and hit some sort of set percentage. My rule when out with friends, family, or coworkers is based upon not being disruptive. I've had the "No, I don't eat sandwiches" talk way too many times. Usually its pretty avoidable, get a salad, etc. but sometimes you just gotta roll with it. Plus some shit if just delicious.

Shoes: I have way too many shoes, its stupid. I like gear, and I really like specialized gear, so initially I just went too crazy. I lift in Rogue Do-Wins, and am really happy with my New Balance MT101s now, which are the precursor to the Minimus and a bit more sturdy. I'm beginning to think more and more that barefoot isn't necessarily better, and I certainly perform better when I'm not scared that I might hurt my feet. Plus NBs are some of the last remaining products made in the US of A, so that's pretty nice too.

October 17, 2011 | Unregistered CommenterNoah

After two miserable 60+h work weeks at my job, reading Zen and the Art of Crush Week just made me so so so happy to get back to the gym!

I missed it so much -- I can't wait for the pain of CrossFit to be back in my life :)

October 18, 2011 | Unregistered CommenterLana

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