Blog – Page 927

WOD 11.25.12

Posted on Sunday, November 25, 2012

Fitness:
12-9-6-3 Reps For Time of:
Hang Power Snatch
Front Squat
Box Jump

Rest 2 minutes,
Run 400m for time
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Performance:
15-12-9-6-3 Reps For Time of:
Hang Squat Snatch 135/95
Box Jump 24/20

Rest 2 minutes,
Run 400m for time

Post time and Rx to comments.

Devi A!

Leaderboards

The leader boards have been updated with three new categories:

Powerlifting Meet Total: 3 Attempts at 1RM Squat, Bench Press and Deadlift. Sanctioned meets and Tough Titsday results are all fair game. If you’ve competed in a PL meet with your training at the gym, you’re elligible for this.
Clean and Jerk: These also exist as seperate categories but we’ve gone ahead and included the competition lift here. From ground to shoulder then overhead and stable. See Brian D C&J 280 here
L-Sit Max Hold: Using the Parallettes, max length hold with your feet above a thick 45lb bumper plate. Like this
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
See Jason Khalipa do this in 6:18

Back Squat

Posted on Saturday, November 24, 2012

Fitness: 3×5 Across
Add 2.5-5lbs from your last exposure.
Linear e10/12

Performance: Work up to a Heavy 5
Try to go heavier than last week. Hopefully you’re in PR territory or have been.
Intensity e5/6

Post loads to coments
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4 Rounds, each for time of:
15 Dumbbell Bench Presses
25 Kettlebell Swings

Go heavy on each of these but try to keep them both unbroken.

Post loads and times to comments.

Carlos G at Fight Gone Bad 2012

More Work, Or A Sip Of Water?

by Christian Fox

You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.

In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.

Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.

Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

How would you describe your discomfort tolerance? Are there types of workouts or specific exercises you find yourself taking lots of breaks from?
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Miranda Oldroyd does a Thruster/Muscle-Up WOD
Miranda does a DB Thruster/GHD Sit-Up WOD
Miranda Prepares for the USAW CrossFit Open
Miranda Does “Fran”

Press

Posted on Friday, November 23, 2012

Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure

Performance: 2×5 across followed by a rep out, capped at 10
You might not make 10 this rep out, try to get at least 5

Post loads to comments.
Press e 5/6
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3 Rounds for Max Reps of:
1:00 Burpee Box Jumps 24″/20″
1:00 Row, Calories
1:00 Rest

Post total reps and Rx to comments.

Scheduling Reminder

There are no 6am, 7am and 8am classes today. 12pm CrossFit Group and Open gym are on as usual

Caption Contest! Post caption to comments.

Fundamentals, Virtuosity, and Mastery An Open Letter to CrossFit Trainers

CrossFit Journal, August 2005
Greg Glassman

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

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Environmental Ad Campaign Encourages Turning Shower Off After Showering
Barbell averages for top 10 men and women in the 2012 CrossFit Open
What To Expect From The 2013 Open And Beyond CrossFit Games Analysis

“Hammer” (9am Group Class Only)

Posted on Thursday, November 22, 2012

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

There is a 25 minute cap on this workout. Scale the weight on the barbell and volume on the pull-ups to complete all or most of the workout in the allotted time.

We will only be holding one group class at 9am today due to the holiday. Come on down and work up a hero’s appetite!

Post time of each round to comments.
compare to 5.21.12

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

New Equipment

We’ve picked up a few new toys for the gym. Get Stoked

2 New Burgener and Rippetoe Barbells to replace the two older bars that went out of comission recently

2 new 15lb training bars to replace 2 of the older warped training bars we had

An 80lb Kettlebell

An 88lb Kettlebell

What are the top 3 things you’re thankful for in your life right now?
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Socialization is the Disability Elite FTS
Most, Most, Most: Safety vs. Intensity CrossFit

Low Bar Back Squat

Posted on Wednesday, November 21, 2012

Fitness: 3×5 Across
Add 2.5-5 lbs to last exposure.

Performance: 2×5 Across Followed by a rep out capped at 10
Certainly should get 5+ but may not make 10.

Post loads to comments.
LBBSQ Wednesday e 5/6
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As Many Rounds As Possible In 7 minutes of:
7 Burpees
14 Lunges (alternate legs)
21 Double Unders

Post rounds and Rx to comments.

Christian R Deadlifts 495×5 from dead starts. FTW!

Holiday Schedule

We hope everyone at CFSBK is gearing up to see friends and family for Thanksgiving. Below is our schedule for this week. There will be a special Thanksgiving day WOD at 9am which will probably go over the hour a little. Come in and work up a caveman’s appetite before the big meal. Maybe you’ll eat the entire Turkey this year? Also note that there are no AM classes on Friday.

Wednesday 11/21: Normal schedule
Thursday 11/22 (Thanksgiving): Special 9am CrossFit Group Class only
Friday 11/23: No 6am, 7am, 8am Group Classes. 12pm onwards is normal schedule.

Congratulations

Congratulations to “The Professor”, Samir Chopra on the release of his new book, “Brave New Pitch: The Evolution of Modern Cricket”
Ellie JM Ran a 6:42 Mile and did 109 Double Unders unbroken!
Coach Melo Cleaned 160lbs and Front Squatted 205lbs
Coach Josh Cleaned 295lbs and did “30 Muscle Ups For Time” in 7:07
Jayme L got 14 rounds and 2 Pull-ups as Rx’d in “Cindy”
Coach Lady Fox Front Squatted 202.5lbs
Dan L finished “Cindy” with 22 rounds plus 5 pull-ups and 5 push-ups
DH3 ate 18 Tacos in 24 hours
Stella Z got 12 Double Unders unbroken
Zuben got a 150lb hang power clean

How do we know about all this awesomeness?! They wrote it on the boards!!! The next time you do something awesome put it on the accomplishments board. Your successes, however large or small build the whole gym up.
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7 Ways To Make Yourself More Coachable CrossFit Invictus
CrossFit Costa Mesa Split Jerks. Max M works up to 400lbs