3 Rounds of:
In 5 Minutes
Row 500m
AMRAP Hang Clean and Shoulder To Overhead
Rest about 4-5 mintues between each round
Work Weight Options:
155/105
135/95
115/75
95/65
75/53
65/45
Post total reps completed and Rx to comments.
Assistance Work
Dumbbell Press
1×10 Warm-Up
1×20 Work
Malcolm S on his Hands
Gym Equipment Etiquette Reminders
While not comprehensive, these pointers can help your rack up credibility points at the gym.
Plyo Box Storage: For years we’ve told you, “DON’T STACK THE BOXES!!!” because they get wedged on top of each other and end up stuck together… well we take it back*! Josh M put some carpet material on the inside of each 16″+ box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We’ve also painted some numbers on the boxes. When you put them back, please organize them with the red numbers facing forward.
*This does not apply to the smaller 12″ wooden boxes we usually keep by the jump stretch bands. Those most certainly get wedged together and are a total pain in the ass to seperate. NEVER stack the small wooden boxes!
White Boards: We often do workouts that require you to track rounds or reps on the fly. To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!). Two points of etiquette with these. 1. Please erase your board after you’re done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds. Keeping the marker uncapped during the workouts dries them out and leaves more stuff on the ground for people to potentially step on.
Erg (Rower) Handles: When you’re done with an erg, please put the handle all the way back in the window. We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle. The small dock is only for rest periods or partner transitions.
Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly. Also- whenever classes are large and we’re running low on weight, try to use the largest bumpers available. For example, if you’re squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.
Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it. People can get a little bail-friendly and drop weight they could have just as easily put down under control. Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them. Why is that? Too much bailing! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.
Bikes: We have a pretty lax policy on people leaving their bikes up by the front during class. That being said there are two things to consider. First off, you should lock your wheel to the frame of your bike to discourage would-be theives. In the 2+ years we’ve been on Degraw street there has only been one attempted bike theft incident.. but you’re better off safe than sorry. Secondly, please do not put your bike in front of the sign in desk, garbage can or fridge. Stacking your bike in front of any of these makes it hard for other members to use the front area at all.
Being mindful of your foot print: During peak hours the gym can be quite crowded. If you’re stretching out on the mat or working on something, please be mindful of your surroundings and do your best to be as efficient with your personal foot print as possible. This is especially true for jumping rope which can make it very difficult for people to get around you. If you’re going to skip rope, make sure you’re not in a high traffic area. If you want to use a rack or set up a barbell somewhere, make sure to ask a coach first if theres room and where you can go.
Finally, if you’re not sure about something, don’t hesitate to ask a coach. A CrossFit gym is probably very different than the commercial gym you spent the last X years in.
Related Reading:
Degraw Street Etiquette 101 David Osorio
Gym Etiquette Noah Abbott
Bad CrossFit Gym Etiquette Satire Video
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CrossFit Sonora Gym Tour
Vegetarians Are Great… 70’s Big
The Secret Advice From a Vegan CrossFitter
thought I'd just do one hour of squash and then hit presses and rippetoe style skull crushers. ended up doing two hours of round robin followed by a abs/pushup/suicide circuit. I was pretty gassed. I managed to follow up with some presses, which was fine since I went light for my first time back. I just had nothing left after that. I'll get back up there tonight and do those skull crushers and a bunch of mobility before I step out on the town. No running tonight, I don't have it after last night. Squats Sunday! Sunday funday!
In a weird dream, I woke up went to another 7am class only to realize my weightlifting shoes were hanging from the rings atop the ceiling. Alas, this was no dream but reality. Noah deemed it funny to hang my shoes from the rings since DH7am left them by the whiteboard after 7am class yesterday. This would typically be funny, however NOAH left his cleats in DH7am's car after softball, and DH3 politely returned them to said owner. Point taken about my forgetfulness. If I leave anything out from now on, furthering my terrible gym etiquette I will do a 30 burpee penalty for which ever person calls me out on it.
I'm sorry for being a space cadet.
Legs felt super tired this AM from yesterday's work, but managed 12 reps at 135, 10 reps @ 155 & 10 reps @155 for the wod. Row's were all at about 150.
6am with D.O.
155# for the hang clean + push press:
1. ~1:44 row, 11 reps
2. ~1:47 row, 10 reps
3. ~1:47 row, 10 reps
The hang cleans + push press were tough, but the whole workout was not as bad as I was expecting. Resetting the hook grip after the press provided a built-in breather that prevented red lining.
Accessory work with 35# dumbbells. The warm up set was easy enough. The work set of 20 reps brutalized me. Upper back and shoulders need some lax ball loving tonight.
Holy crap, that was the worst!! I want to die.
Rowing is my worst enemy. I thought I hated wall balls, I just mildly don't like them compared to rowing.
I used 55lb. It's comfortable for me. I would have mentally crumbled with more weight following my 3rd session rowing.
The shoulder presses were sadistic. I felt ok with 15# for 10, 17.5 for 20 I had to break down into sets of 5. The 20th one I was shaking like a chihuahua.
I love CFSB!!!!
Another 8am beat down. Maybe should have skipped out after seeing todays workout (after doing my 531 press day and some jerk and grip work yesterday after work) but I'm glad I came because I got a lot of tips on my jerk finishing position from coach Fox. I have been working on my shoulder mobility regularly, thinking that was the weak point for my overhead positions (weak snatch, jerk, overhead squat) but I think the problem is a perfect storm of lack of commitment to the finish AND lack of strength and mobility in the plane. Going to work some more behind-the-neck presses and jerks in with my snatch balances for the next few months and make sure i'm finishing head-through on all overhead movements, we'll see what happens.
Rows were 1:47, 1:48, 1:50
(shaved some time off my usual splits using the "Rowing Sprint Start" as detailed HERE
Clean/Jerks were 10, 10, 9 at 135#
Pretty close to my "time" for the 1k Grace but would have liked to get a few more reps in on each round.
Oh and I forgot, the accessory db presses:
Warmed up easy with 10 reps @ 25#, jumped to 40# and couldn't bang out 20 in less than 3 sets, so I did a drop set of 10 with 30# to make up for it.
Excellent 6am class with DO this morning. Missed my 7am crew, though.
Started with lax-ball and ground-based mobility to get the shoulders ready for what came next.
Push/pull complexes as we built towards work weight for the WOD. Went with 115lbs for the hang clean and shoulder-to-overhead. (They were a combination of push presses, push jerks, and one split for good measure.)
RD 1: 1:43 row, 10 reps [4-2-2-2], 4 minute rest
RD 2: 1:42 row, 10 reps [3-3-2-2], 4 minute rest
RD 3: 1:41 row, 9 reps [3-2-1-2-1]
Accessory (WU and work) at 20lbs. Exceedingly difficult, especially reps 13-20.
I liked the way these movements complimented each other to reward good form and punish bad form. Lots of hip work going on here, clearly, but after a 500m row, to reverse-curl 115lbs (what I was basically doing as my form on the cleans got terrible) meant that my forearms fatigued sooner than they should have. Better clean form = better grip, quicker rows and more reps. Going overhead was the easy part, at least at this weight.
I'm trying to focus hard during workouts like this (the bench/row from last cycle and the row/front squat from back-off week come to mind) on consistency with my rowing times. As much as I should've gotten that 10th rep up in the last set, I'll take it that I managed a second better on each successive row.
Good breakdown of the race start on that video, thanks Todd!
May I add to the gym etiquette suggestions? 1) don't flip a 10lb bumper onto the 15lb pile in search of the perfect match to your other bumper. the next person will grab it thinking it's a 15lb and mess up their bar math. 2) avoid trying to clean your bar when it's 4' in front of someone doing AMRAP clean & jerks. you might die.
OK, now that I've gotten that off my chest…this was a fun one. 6am with El Oso and a boatload of folks. 8, 10, 10 with 95#. I found the jerks really challenging and spent a lot of time standing there with the bar on my shoulders. Took it easy on the rows, averaged around 2:05 for each piece, pulling 27-29 strokes per minute. I figured an extra 10-15 seconds on the erg would save me about that much time staring at the bar while I tried to catch my breath from going too hard on the erg.
DB presses were ridiculous. Warmups @ 20#, set of 20 @ 17.5#, devolved to singles for the last 5.
Great to see Charmel in the 7am class!
I went with 135# for this workout, which felt heavy during the warm up. When I got around to the first round, though, it felt totally reasonable. I went slow and steady on the row with numbers boucing around lowish 1:50s (1:48 to 1:54). I got 11 hang cleans/push press the first round and could totally have pushed for more. I told myself I was going to shoot for 10 each round and was surprised at how not bad 10 felt. Round two and round three, I got 12 reps.
Did the cashout set of 10 press with 30# dumbells. That went up easy, and I jumped to 40# for the set of 20. Just bad business there. Did 9/6/5, and it was nowhere near fun.
6am class with coach David. I took it nice and easy on the rows (1:42, 1:45, 1:49) and completed 27 total reps @ 155 (8, 9, 10). For some reason I didn't think to link reps on the first set and just did singles. Dumb. Finished with 10 x 35lb DB press and then 15 HSPU.
back to back Wods for me for yesterday and today certainly was felt. The things one does to make up classes that will be missed.
My right forearm was also not happy when I went toput that weight over my head. Need to work on stretching that or something since I had to go with a lighter weight yet the rest of my body wanted me to put heavier up. (as strong as your weakest link def. applied there.)
Got my last 2 rows down to 152 each after a 205 start and hit my 95# clean and jerks to 13, 14, 13. I think I wrote that wrong on the board. (fix if you can someone please)
A note of etiquette as well… use the extra mat pieces to keep your bars from rolling.
Nothing starts panic faster in the gym than seeing 155 pounds rolling towards you as you are in mid jerk.
god bless you folks who wake up for morning classes while i'm hitting the snooze button.
Rolled in for my usual 7am time grouchy as hell – many hours meeting with contractors and painting while having to be masked up, with people moving in around you, will make anyone feel a little stabby. Anyway, the WOD was AMAZING! The best kind of ugly and I got my Grace in – which I guess means I did it right. Paced my rowing off some dude in a red shirt, hi dude!, for the the 3rd round which was needed to finish up all reps – he had the quickness on Le Erg. All in all: 10-9-11. I wish my form had been better the first 2 rounds, but starting the 3rd finally catching my shirt with the bar.
If I could have skipped without falling over to coffee? I would have.
I would like to say that while the already written on little white boards are annoying, I seriously love the ones that the kiddos draw on. I snag them post haste and will do my tickmarks or numbers around what they have on there. My favourite of all time was a googly dinosaur with spikes – I used the spikes to count my reps. Dumb fun but I like it.
CSA NIRVANA
As we speak, I am eating an exceptionally delicious salad made of a bunch of ingredients from last night's veg CSA delivery:
– peppery arugula
– monster red heirloom tomato – incredible
– small red sweet pepper
– one orange long pepper which i was sure wouldn't be hot but is:)
Add oil, red wine vinegar, a little feta and black pepper —> AMAZING.
Took Papa Bear's 7am class with some lovely folks. I hate to say this but I'm starting to kinda like working out in the AM…
Warmup:
-lax ball, droms, barbell drills
WOD–rx'd at 115#
r1) 1:59 / 9
r2) 2:06 / 8
r3) 2:05 / 8
Total 25 reps.
-I bailed after each rep. Definitely struggled getting some pop for my jerks and too many of them ended up being push presses. Need to get better at that.
Acc. work:
17.5# x 10, unbroken, felt good.
20# x 20, felt like a ton of bricks and I had to break them up into 3 sets. this was just evil to finish with.
p.s. Fox and I had a salad very similar to Michele's with those greens for last night's dinner and today's lunch. definitely yummy, but holy cow was that arugula spicy! loved it.
very fun WOD. i'm going down in weight a bit to get better form. at 115lbs i'm able to use my hips rather than my back on the cleans and successfully rest the bar on my shoulders before attempting to go overhead. i'm not quite there at 135.
each row was 1:50 or below, usually around 22 strokes per minute. I did 12, 12, and 13 on the cleans.
oopsies! my weights. scaled down to 42# to keep form and mixed in split jerks.
Groan. I didn't keep track of my 500m times. But I did get 13, 10, 9 on the C&Js @115lbs. This was quite a doozy. My hammies and legs were fried after returning to DLs and squats after so long and then the rowing just killed me. I felt like I was hobbling over to the lifting area. But fun times in any case.
Nice to see Eli back in the house.
Those peppers were unexpectedly spicy, so much so that I put them in an omelette this morning, deseedede them with my hands, then put my contacts in, and fell to the ground in agony.I have a knack for doing this, usually with buffalo wings.
Enjoying everyone's add-ins to the Gym Etiquette rules. I think that could be its own question.
Doing this WOD tomorrow AM (also turning into a morning convert), a bit leery.
Apologies to the Hache, DH3, 4, 5, 6, infinity. It was too good of an opportunity to pass up.
DIY ring dips 5×5 (try 4×6 next time)
WOD @ 135#
1: 1:46, 10
2: 1:49, 9
3: 1:52, 9
Don't know why, but I really like the C&J. 135# was the right weight for this. Last time I did the 1K Grace, I used 105#. I suppose this is different with the 4 min rest built in. Had to bail after every rep. Long term goal would be to be able to hang on to the bar on WODs like this, at least for a few reps at a time. Just really hard on the hands and wrists,
Assistance work: warm up @ 20# and 1×20 @ 35# (broken). 35# was way too much for 20 unbroken.