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WOD 8.24.13

For Time:
Row 1500m
3 Rounds:
25 Wall Ball Shots 20lb,10' / 14lb,9'
25 Box Jumps 24"/20"

Focus on your jumping and landing mechanics on all your box jumps.  Your coaches will be discussing what to be thinking about and how to move. Get stoked!

Post time and Rx to comments.

Coach McDowell box jumping

Good Luck CFSBK Warriors!

Tomorrow is the last event in the 2013 CF Subway Series being hosted at CrossFit Long Island City. The competition will start around noon and carry on for a few hours and be followed by an after party. All are invited to attend!
Best of luck to everyone competing tomorrow and thank you to all who participated this year representing CFSBK, we love you!!!!!

Warming Up Wisely

By Noah Abbott

Each time we walk into the gym, we are confronted with a certain amount of work for the day. For many, this is one of the greatest pluses of working out at a “non-traditional” gym- you don't have to think about programming or planning. Upon walking in the door and looking at the white board, we are given a prescription: exercises, rep-and-set schemes, even target weights, be they relative (70% of 1RM) or absolute (225#/185#.)

Despite the seeming absolutism, each day there is as much unsaid information and room for improvisation and interpretation as there are set parameters and instructions undoubtedly scrawled illegibly and supplemented with original art from the Osorio Stick Figure collection. The way we warm up for each lift and WOD is our own time to acquaint ourselves with the given exercise, practice form and execution, and familiarize our body with the (often heavy as all get out) weight we are about to move.

In the “real world,” when give a task most people will start by hashing out a plan of attack before jumping into the deep end. If we were to fix a broken table leg, we would plan out what tools we needed, sketch a few ideas, acquire materials, set out a work space, and make sure we had enough beer to get us through our clumsy Bob Villa imitation. If given a project at work, we would brew a pot of coffee, do some internet research, sketch a few outlines, vent to coworkers about how unfair it was that we had to do this shit, call home and say we'd be home late, and then maybe get to work. I propose that before any endeavor in the gym, we should practice a similar amount of introspection, practice, and slow familiarization with our task at hand. The beer and the bitching are up to you.

Position, Balance, Tension, Focus   

Our first consideration when beginning our warm-up sets is to use lighter weight repetitions of a movement as practice for the relatively high skill movement to follow. A good rubric to follow is to begin with an emphasis on Position and Balance in our first few sets and transition to emphasizing Tension and Focus as the weight begins to increase and we near our work weight. To illustrate this concept, let’s use the squat (our most familiar and important lift) as an example.

During your first 2 or 3 warm-up sets (always starting with an EMPTY BAR), while the weight is light and manageable, try to dial in your Position. Where are your feet and hands set up? Are they too close or far? Is your rack tight and centered? Are you reaching proper depth as you squat, are your knees shoved out, is your back in a good, safe position at the bottom? Think about these concepts, and begin to fix the feeling of proper positions in your mind. Your lifting partner is an invaluable resource at this time, as they can cue you on some things you can't see. Ask them questions, and use their feedback to inform your lifting.

Once your positioning feels OK, quickly check in on your Balance. What part of your foot is bearing your weight at the start of your squat, does it shift at the bottom or remain constant? Is your bar path straight and balanced, or is it wavering or shifting? Your partner is helpful here as well, although some elements of balance, especially in your feet, can be so subtle that they are tough to perceive. If you can't sense your balance due to your shoes, consider removing them - going barefoot is Tre Paleo.

Now that we are Properly Positioned and Badassedly Balanced, lets work on Tension and Focus. As the weight begins to increase, shift your inner gaze to getting TIIIIIIIIIIIIIIIIIIGHT. Are you making sure to get a full, deep breath before you lift? Are you staying tight at the bottom of the lift? Are you holding that breath at the top and staying tight and controlled at the top of the lift before your next rep? Check in with your partner, and don't get offended if they say you've gone soft, this isn't Menace II Society, G.

Finally, its time to get Focused. Are you often suprised when your warm-up sets feel really heavy and slow, and then your heavier work sets feel faster and relatively light? If so, you are probably not truly focusing until your work sets, which can be both dangerous and prevent you from reaching full potential. Treat your last few warm-up sets exactly like a work set. If you have a ritual during your work sets- stamping feet, Monica Seles grunts, weeping uncontrollably- perform it during your last few warm-up sets. Prime your central nervous system for the task at hand, and your work sets will feel even easier and more controlled when you get there. Also, as you near your work sets, cut the chatter and jokes (what my grandpa called “grab-assin”) and go to your Squatty Place. Find your Power Animal, Chi, or Inner Ronnie Coleman, get centered, and then attack the bar.

Weight Go Up, Reps Go Down, or “The Two Trains Passing In The Night Theory of Warm-ups”

Numerous times I have had an athlete come to me and complain that their first work set of, say, 100 pounds for 5 reps felt incredibly heavy and slow. I walk over to their rack to watch their next set, and before they even begin, I spot a whiteboard where this dutiful soul has recorded their warm-up sets. It reads: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5. As this point I begin sounding like Foghorn Leghorn as I stammer and sputter (I say, I, I, I say, boy!) and explain that a warm-up scheme like this means that before their very first “live” squat they have already moved over ¾ of a ton of weight!

Our first few warm-up sets, while the weight is light, should mimic the repetitions we plan to use when we work, or can even be slightly more. We can use these sets to get more mobile and comfortable in the positions we will need to hit when we work. As we begin to increase weight, we should drop the repetitions. We have already achieved Supple Leopard/Panther/Aardvark status due to our dedicated mobility work, standardized warm-up, and our first few light warm-up sets. Now we just need to accustom our body to the feeling of moving heavy weight. As we get close to work sets we should drop the repetitions to singles or doubles in an effort to not fatigue ourselves before we really get started. A warm-up set for the same reps at 95% of our work weight is just a neglected work set, sitting alone and unloved in our log book and condemned to a lifetime of second class Squatizen status.

Other Considerations

If we warm up with intention (Position, Balance, Tension, Focus) and with a plan (dropping the repetitions as we increase weight), we are most of the way there, but there are still a few ideas to consider. First, as Fox likes to say, “you are your own Peyton Manning.” I assume he means 2010 Peyton Manning (a cool and introspective leader who is confident changing playcalls on the fly and makes funny commercials) and not 2011 Peyton Manning (a spinally-fused ghost who haunts the sidelines of the NFL's worst team looking like he wants to stab his teammates, yet still makes funny commercials). Listen to your body, and be prepared to add in some extra warm-up sets if you feel cold, wonky, or want to practice something. If something feels sticky or sore, do some mobility work or foam roll a bit between warm-up or work sets. You are Peyton Manning! (Minus the peanut shaped head.)

Also, keep in mind that lifts using smaller muscle groups (think: Beach Muscles) will fatigue faster than those using your larger muscle groups (think: Yo' Butt) Don't go overboard warming up the Little Guys, they are generally simpler lifts anyway, and you'll find yourself fatigued when you work. You can linger a little bit on the Big Mommas, which have higher muscular endurance and can be trickier to nail down.

Prior Proper Planning Prevents Piss Poor Performance

Hopefully, now that you've suffered through some decent information wrapped in a bunch of bad jokes, you've got a better understanding of the general concepts that drive a good warm-up. If nothing else, when warming up make sure you have a plan. Think about what you want to accomplish with your warm-up, and use that time to get yourself ready to succeed. A lackadaisical warm-up inevitably leads to spotty and uneven results. Make your warm-up a dress rehearsal for your lifts and then break a leg. On second thought, don't.

Reader Comments (22)

having one of those "Oh shit, I've got to do this" moments

August 24, 2013 | Unregistered CommenterFox

Nailed it, Noah. To the drawing board!

August 24, 2013 | Unregistered CommenterGracie

Funny because I had a "Shit I have to do this?" moment

August 24, 2013 | Unregistered CommenterBrandon

Whoever wrote this has some writing talent. Thanks for the inspiration. Kudos.

August 24, 2013 | Unregistered CommenterRo

Made it in early today for the 8am class. Ended up doing the box jumps before the wall balls due to partner traffic. Pretty tough one on my quads but felt like I moved through it well. Definitely paced the row and kept my strokes per minute down to 21 or 22 to make sure I dug in with my heels and saved my quads.

August 24, 2013 | Unregistered CommenterDan L

8am with Melo, finished this rx'd in 15:10. This was a tall person's dream. Kept my split below 2:05 on the erg, and threw in a couple power 10s to mix it up. Broke up the wall balls into sets of 10-10-5, and just tried to keep moving through the box jumps. Really fun!

August 24, 2013 | Unregistered CommenterLaura Mc

Oh and time was 13:27

August 24, 2013 | Unregistered CommenterDan L

Rx'd in 19:26
Thanks to all of you who came up to ask if I had "taken it easy" since they'd beat me by 1 or 2 or 3 minutes ;)


August 24, 2013 | Unregistered CommenterFox

Nice work Noah. Some sound advice, dispensed with flair.

A workout like this always evokes a Yogi-Berra'ish response from me: "it'll take forever, but it'll end'.

Finished in 17:57 RxD.

August 24, 2013 | Registered CommenterSamir Chopra

Rx'd in 19:31. Was a tall athlete workout, yet felt I could have done better. Was fast on the row as I haven't done many long pieces since Nick's class and wanted to see where I'm at. Feeling great about the next 2k for sure. All said, I think this was my first Rx time capped WOD where I didn't hit the cap so that's rad. Each week getting better.

Side note: missed Tuesday's post from River North Crossfit in Chicago. Just wanted to mention that its a great box with cool people if anyone travels there.

August 24, 2013 | Unregistered CommenterBrandon

Fun 10am, partnered with Samir and finished in 16:45 I think, "mostly" rx. I still find the 20# wall ball pretty heavy and was aiming to get it between 9 and 10', mostly successful. Also let myself step up 5 times each round of box jumps. Broke everything into smaller sets with a few seconds of rest between which worked pretty well for me. Felt like my abs were the weak part of this workout, which I wasn't expecting - have also cramped a couple times while running recently. Weird.

After class, straight into active recovery. Hip distractions are awesome for my squat stance... Good luck subway series team!

August 24, 2013 | Unregistered CommenterPckr

Oh, AR, how I have missed you! So good to be back today.

Fox pulled me aside before AR to give me a new trick to practice kipping pullups. Yay! I'm determined that these will no longer be a goat by the end of the year.

August 24, 2013 | Unregistered CommenterStella

I knew coming in that this WOD was going to be challenging for me. But I'm glad I did it and felt great afterward. Actually, right after I thought I was going to see splatered on the floor the maple latte I had earlier. So after that.
Also felt like I should have cooled down somehow, maybe erg or running. But I had to rush out. Didn't look at my time though...

August 24, 2013 | Unregistered CommenterMichelle B

17:38 Rx'd

I thought I'd be scraping by at 19-ish so I'm really happy with that. Strategy was to keep the row at a 2:15 split until the last 300 then slow to 2:20. I think that worked well as I went into the wall balls with some good energy.

In honor of the excellent 90's hip hop playing today:

I wish I was a little bit taller, I wish I was a (wall)baller

August 24, 2013 | Registered CommenterMaxwell Knight

I wish I had a girl who looked good, I would call her.

(AMAZING to hear "Fresh Prince of Bel Air" while foam rolling!)

August 24, 2013 | Unregistered CommenterStella

Not feeling so great this morning - my leg still hurt from something I did Thursday, and I hadn't slept much. But I had a feeling my leg needed to move not rest and it was true. Miraculously this wod cured my leg pain!

On the row I focused on keeping my stroke rate around 24 and that felt good ; I did rx with the wallballs and a 20" box. Time: 17:19

August 24, 2013 | Unregistered CommenterMrav

I used a 16 inch box for a wod for the first time ever! Felt awesome.

August 24, 2013 | Unregistered Commenterariel c

Was feeling bleary-eyed at 9:00 a.m. which didn't make sense because I wasn't at all tired. That's because this super genius put his lenses in his wrong eyeballs and didn't discover till about 2:30 this afternoon. I am awesome!
Today's workout a sloggy15:10 rx'ed.

August 24, 2013 | Unregistered CommenterChris A.

After this morning's (fun!) workout I realized how close it is to the end of August, and that I hadn't really made any progress on my August goal of 20 unbroken double unders. Decided to take my rope to a nice quiet corner of Prospect Park and do 15 minutes of 20 double unders EMOTM - hoping to just get consistent sets of 10 unbroken. BAM! 20 unbroken on the first round, which I thought was a total fluke, but I was able to go unbroken for each of the first 5 rounds, and 5 out of the remaining 10.

Double unders were a mess in Wednesday's WOD, so I was kind of shocked with myself today. Really excited about this!

August 24, 2013 | Unregistered CommenterBrad D

16:39 rx'd. I honestly thought this would be easy; when I almost missed my first box jump, I was like "... uh-oh". Rings class afterwards was rough.

August 24, 2013 | Unregistered CommenterAlan O'D

Snatch Complex 1
1 Set =
Snatch Deadlift
High Hang Power Snatch
Overhead Squat
3 Sott's Presses

45lbx5, 75x3, 85x2, 95x2

High Hang Power Snatch Triples

Today's Row, Wall Ball, Box Jump WOD

- Kept the Row between 1:55 and 2:05 for most of it, dipped into the 2:12ish splits towards the end.
- Although I hate wall ball, I thought I could consistently do 11-8-6 on every set. I had an Alan OD-like moment when I had to drop the ball after the first 8 reps. "... uh-oh" Did each round in probably 5-6 mini sets.
- Box Jumps used to be my jam. Today they felt awkward and jarring. I couldnt get into a good rhythm and I no repped myself on about 5 jumps because I didn't have control before coming off the box.

I'm glad I did it but I'm gladder It's over.

August 24, 2013 | Registered CommenterDavid Osorio

Surprised myself by moving through this WOD smoothly in 17:55.

Got through the row no problem in about 6:10.
Went 16lbs/20" Which was reasonably tough, but should have gone full Rx!

August 25, 2013 | Unregistered CommenterJacques

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