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Rest Day

Congratulations to our overall winner, Lauren Howe!
Back Squat: 250lbs
Bench Press: 140lbs
Deadlift: 260lbs
TOTAL: 650lbs

Colleen Meagher's Testimonial

I've been so happy with my CrossFit experience.  I just completed my first 6 week cycle and I signed up for a three times a week membership.  The coaches and the members have all been wonderful.  I've learned so much and with your guidance have changed my body and ability and constantly look forward to doing more.  Nothing has ever motivated me like this.  Nothing has ever motivated me before period!  I owe everything the genius and dedication of the coaches and the inclusive and encouraging environment.  THANK YOU!

Why compete?

By Chris Fox

As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc...but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found Crossfit within the past 6 years. Crossfit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc... is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.

I’ve no illusions of winning any powerlifting meets, olympic meets, the Crossfit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently  the next go around.

We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all however to step outside of your comfort zone once in awhile and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.
CrossFit Games Athlete's Getting Ready for California
Chad McKay does 18 touch and go Squat Snatches at 185 without straps
Talayna Fortunato's Standing Back Tuck
Miko Aronpaa practicing back flips

Reader Comments (18)

thats probably the best picture ever, congrats lauren you animal

July 16, 2013 | Unregistered Commenteruzef

Sorry to start off the day with an off-topic question, but I desperately need to crowd source an answer: is there a way to tell whether a building has had rodent/ extermination issues? I think we've found our place but the location (ground/basement level) has us paranoid all of a sudden.

stellavision at gmail, so as not to clutter up the blog. Thanks!

Also, despite hearing Margie's warning voice in my head, I came in last night after all (kept it light on the bench and enjoyed the NFR time to practice K2E). Glad I did.

July 16, 2013 | Unregistered CommenterStella

Stella: if it was excessive, it may be on the complaints/violations section of the Department of Buildings' database: http://www.nyc.gov/html/dob/html/home/home.shtml (lower left corner)

July 16, 2013 | Unregistered CommenterMatt Katz

Great to read that post from Fox, again.

I grew up in the environment of competitive dance... literally hundreds and hundreds of young kids and teens each going up on stage to do their individual best. Pretty intense, usually quite fun, and definitely primed me with some sort of competitive spirit.

TTD was great. Very different experience for me than the last one, which was my first. This time I had a lot more expectations, but also felt a bit more liberated to say "eff it," and just go for something big.

Squat: 165/175(PR)/185(F) - last ttd, 165 was my PR
Bench: 105/115(PR)/120(F) - last ttd, 100 was my PR
Deadlift: 200/215(PR)/225(PR) - last ttd, 200 was my PR

knew I was coming outta the gate pretty intensely with all my openers, but also knew i'm a lot stronger and better set up than I was 7 months ago. more confidence in my approach and form.

two important things that lead to my success:
-Visualizing sh*t working out. spent some time at home and during the meet closing my eyes, imagining the weight on the bar, and seeing it happen from start to finish.
-Listening to Joel W, who kept saying "two wheels!!" when I was deciding on my last DL... in other words, suspending my disbelief of myself for a moment and going for something big (and then visualizing it!)

I know I have a lot of work to do with strengthening my spine/core for those heavy DLs, as there was a good amount of rounding out. The good news is that I'm hyper-aware of all that when I train.

Thanks to ALL (judges, spotters, Margie, Ryan, spectators, etc.!) for a wonderful day and congrats to all the strong women who participated!

July 16, 2013 | Unregistered CommenterWhit H

It's ALL about the competition.

July 16, 2013 | Unregistered CommenterJR

6am with Jess and McDowell. Recovery (high-bar) squats: 225x3x5. Feet were too narrow on the first rep of the first set causing me to rock forward on my toes slightly. Adjusted my stance and the rest of the reps were solid and quick. Fun little partner metcon. Isaac and I managed almost 13 rounds and I finished out a 14th round after time expired. Felt really strong on this one. Super happy my hands didn't tear: the heat and humidity are pushing me ever closer to a nice rip. Cooled down with a 1000m row and 670m jog.

The funkiness in my left shoulder I've had for the past 2 weeks had gone yesterday and I didn't feel anything during the workout, but now the shoulder is aching as I type this. :(

July 16, 2013 | Unregistered CommenterPeter

Stella: super easy way to tell. Is the building in NYC? Then yeah, it has pest problems.

July 16, 2013 | Unregistered CommenterJJ

Lauren, that photo is a killah, and the #'s back it up. Very cool.

Which leads me to Fox's piece, which couldn't have been timed any better. I was going over my numbers w Jeremy, and when you compare where I was at the end of the strength cycle in 12/2012, and where I am today, it's pretty fun to see in print ("There are metrics to be recorded for sure, and you should be tracking them regularly.") For example, 1RM squat on 12/9/12 of 265. Last night, 250#, three sets of five. Age 45 and still improving.

July 16, 2013 | Unregistered CommenterTom

tomorrow is veg, flower and egg CSA day

pickup is 6-8:30 PM. see you then!

July 16, 2013 | Unregistered Commentermichele

Great read, Fox, thanks. The opportunity to compete with myself has opened up a whole host of experiences in and out of the fitness domain, and it keeps me aching for more. Unmistakably aching :)

July 16, 2013 | Unregistered CommenterJosue

Scored 89k of plates AND an olympic bar for $20. at a garage sale the other day. A bench was included, but I didn't have space in my sister's garage for it so I left it there. I love Wisconsin.
Twinky 20
20 WB 18# 9'
20 KB @ 1.5 pood x2
20 Box jumps @ 20" x 2
20 DB cleans @25# x 2
20 situps x 2
20 DB push presses @ 25# x 2

See you in September!

July 16, 2013 | Unregistered Commenterpeter h.

Noon with Jeremy and McDowell. First noon class (yay, staycation day!) - not as hot as I expected! 105x3x5 on the bench -- felt great. Just shy of 4 rounds on yesterday's WOD. Liked the opportunity to work on knees to elbows.

July 16, 2013 | Unregistered CommenterRebecca C

Sheiko week 3 day 1


Bench (first rep pause)

DB Press

DB Bench


Good Morning

July 16, 2013 | Unregistered CommenterJeremy

congrats to you Lauren and all of you strong ladies!!!
Made up bench today:
45x10, 95x5
115x5, 135x5, 155x7
Acc work was fun, I have no idea how many rounds I did because we weren't counting rounds!

July 16, 2013 | Unregistered CommenterDMak

Can we have movie night and watch Sharknado? It seems like a cinematic masterpiece...or...

July 16, 2013 | Unregistered CommenterLindsay S

I SUPPORT SHARKNADO for movie night! Yesss!

July 16, 2013 | Unregistered CommenterJB

i have carpal tunnel. i'm so bummed. but i'm spending the evening watching k star videos and it's giving me hope...

July 16, 2013 | Unregistered Commenterariel c

i should add that that is self diagnosed. but the past three work days have ended with my hands and fingers completely numb and tingly so it seems like a good guess.

July 16, 2013 | Unregistered Commenterariel c

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