3-3-3-3-3
Post loads to comments.
compare to 2.9.09
Accessory Work
Dumbbell Press 5-5-5-5-5
Knees To Elbows 3×8
David McGrath puts on a handstand clinic
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"As Rx'd" CrossFit iPhone App
Maybe Shoeless Joe was onto Something? BB GAdgets
Are Running Shoes a Waste of Money? Mail Online
Anyone try this “As Rx’d” software? Very mixed reviews on the store.
Dan,
Ive got the as Rx’d app. Just downloaded it last night when I saw Juan post it on the NYC blog. I havent played around with it too much but it seems pretty cool. Im having a hard time getting the SBK RS Feed onto it.
You (and anyone else) can check it out on my iPhone today.
How ’bout a link to AARP?????
Related to those shoe articles, I found this vid interesting as well:http://www.youtube.com/watch?v=9itkEkcQ8WM
Just got to be chivalrous – lugged someone’s enormous and heavy suitcase up two flights of stairs in the subway. I found them helplessly staring at the stopped escalators. I said “do you need help?” and they said “I kept pushing the little button and no one came.” and I said “I can do it,” and they said “Oh no, don’t worry..” then off I went and they followed after spluttering, “but but, how’re you so strong?” GRIN.
Overhead squat 3×5 85,95,105,115(pr),125(2).
Felt pretty good, need to get stronger at the holding overhead. Last set I actually failed while standing up.
Dumbbell press 5×5. 20,25,30,30,30.Knees to elbows 3×8.
Overhead squat 5×3:42, 47, 52, 57, 62Felt ok – very hard on my bad wrist and the related shoulder. Got through the presses@20lbs, but only did one set of 8 knees-to-elbows before my shoulder started to hurt. GRRrr. Maybe I should tape my wrists next time?
Laurel, that’s awesome! The only way it could have been better is if you put the suit case overhead and then went up the stairs.
Actually, that would be an awesome video. Any takers?
ohs:75-85-90-95-100pr
db press: 20lbx5, 25lbx5, 30×5, 30×5, 30×5
Laurel and beth you both rocked tonight. I felt strong tonight!
See you guys manana
Overhead squat 5×3:65 70(pr) 75 80 82
Knees to elbows, all assisted, 3x8Dumbell presses, 5×5:15 15 15 20×2+1 15
It’d been 8 months since I last overhead squatted outside of pvc warmups and it felt great!
First Ohs with weight ever 5×3:
75×3 85×2 85×3 95×2 95×0
lots of misses, never really felt well balanced, very interesting.
Db presses 5×5: 20, 25, 35, 45, 45Knee to elbows 3×8 assisted by Malcolm and Ash. Thanks! Nice to know what they’re supposed to feel like.
Massive 55lbs PR on the OHS today.
Prior max of 110×3, today managed 165×3 in the final round.
Worked with David and Felix, both of whom did amazing today. Thanks for all the encouragement guys!
Mad props to Bethany for rocking it, and Juliana for PRing as well. “Frankie” – hope you feel better babe.
Jack, good to have you back!
And hello Rachel.
Warm-up:50 doubleundersDot Drills 5x53x5 sprints using the green band. (Considerably harder than the blue.)2×10 PVC OHS2x5 PVS Snatches12 C2B pullupsOHS: 65×15
WODOHS95x8, 115×5, 135×5, 145×3*, 155×3, 160×4**, 165×3
Accessory WorkDumbbell press35x5, 40×5, 45×5, 50×3, 45×4, 35×5
K2E 3×8
Notes:*Changed grip slightly, ring finger to marker.**Margie called shallow on rep 1.Am definitely limited by the amount of weight I can OHS by the amount I can push jerk.Further limited by shoulder strength imbalances that the dumbbell press are revealing.
OHSWU Bar x5 65×5 95x5115PR 125PR 135PR 145PR
This was the second time to do OHS. Last time only got 115×1. Working more on technique, need to work on getting lower and staying back on heels. Great lifting with you Dan and Felix.
Awesome PR Dan.
Great story Laurel, you go girl!
Accessory WorkDumbbell Press35x5 40×5 45×5 50×5 50×5
K2E 3×8
only saw the green bands for sprints as i was leaving. have to try them tomorrow.
Warm-up:5 Dislocates/5 PVC Snatch Grip Push Presses10 PVC Toe Taps/10 PVC RotationsStraddle Stretchx210 NG/WS OHS10 WG/NS OHS10 NG/NS OHS10 OHS
OHS 5×3(45×5, 75×3, 95×3, 115×1)135×3, 145×3, 155×3, 165F, 165×2
DB Press30’sx5, 35’sx5, 40’sx5, 45’sx5, 50’sx2Damn you, 50’s!!
I had no pop coming out of the hold in OHS’s. I actually got “stuck” at the bottom twice and just had to drive myself back up from a dead stop. weird.
Laurel’s chiseled!!
Discussion in class re. sarcoplasmic and myofibrillar hypertrophy and what happens to our muscles when we do static holds? E.g. L-Sits, wall sits, hang on the bar till we drop off, etc.
There was some talk about those “movements” engaging our stabilizer muscles, but what’s happening on a cellular level?
from wikipedia:http://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exercises
Comparison with dynamic exercises
Isometric exercises have some differences in training effect as compared to dynamic exercises. While isometric training increases strength at the specific joint angles of the exercises performed and additional joint angles to a lesser extent, dynamic exercises increase strength throughout the full range of motion[7]. Generally speaking however, people who train isometrically don’t train through a full range of motion as the strength gained at the training joint angle is where they require it. While dynamic exercises are slightly better than isometric exercises at enhancing the twitch force of a muscle, isometrics are significantly better than dynamic exercises at increasing maximal strength at the joint angle.[8] Flexibility may be increased when isometrics are performed at joint range of motion extremes. These isometric contractions recruit muscle fibers that are often neglected in some dynamic exercises. For example, gymnasts are extremely strong at great ranges of motion through the practice of isometric holds.
[edit] NASA studies
NASA has researched the use of isometrics in preventing muscle atrophy experienced by astronauts as a result of living in a zero gravity environment. Isometrics, muscle lengthening and muscle shortening exercises were studied and compared. The outcome showed that while all three exercise types did indeed promote muscle growth, isometrics failed to prevent a decrease in the amount of contractile proteins found in the muscle tissue. The result was muscle degradation at a molecular level. As contractile proteins are what cause muscles to contract and give them their physical strength, NASA has concluded that isometrics may not be the best way for astronauts to maintain muscle tissue.[9]
Hm very frustrating this morning. My shoulders are getting worse, not better. Managed a tiny PR with the OHS, up to 105 from 100, but wasn’t even able to do the 15 lb db presses with fully open shoulders. argh.
85/95/105/115×2/115×0
DB press 25/20/15/15/15
K2E 2×8
Skin the cat: 2×5
prior to class – 3.5 mile run ~ 30 min
OHS65-70-75-75×2
having major flexibility issues and not tracking my knees over my toes. started feeling weird pins and needles racing through my right knee so took the weight down to work on my form
65×5, 45×5
k2e w/ helpdb press 15-20-20-25-25
ok further review leads me to realize that isn’t even a pr, I’ve already done a 105 3RM.
So great to be back in the gym this morning! Almost didn’t crawl out of bed, but so glad I did – always glad I do.
Overhead Squat – 85/90/95/105/115Previous PR 120. Shoulder stability issues. Legs felt strong but had to work on pushing the bar towards the ceiling.
Post WOD double unders. forearms trashed around 40. BLAST YOU SAL AND YOUR DAMN 107!
First day overhead squatting. Went way better than I expected. Kept the weight low to avoid bailing on the belly: 32/42/52/52/52
Then reverse lunges, 5 each side 42/52/72/82
Accessory work: OH DB press 15/20/25/30/25 (major swayback on the 30lbs)
Lame-ass k2e, basically tucks, 3×8. My right shoulder instability makes the upper-body part of this movement really tough (esp. with the extra 20+ lbs in front).
OHSFirst time with weights.42, 52, 62×2, 57, 62
Lost my balance on the 4th set hanging out too long at the bottom. Felt like I got the hang of it at the end…would like to work on these.
Knees to Elbows: 3x8DB Press: 5×5 – 15,20,20,20,25
Great working with Nicole, Steph, Bethany at the 7pm class!
OHS x3 60,65,75,85,85 -1st time doing these, found them really hard, position real awkward, left shoulder giving me constant reminders. DB Press 5×5 30, 35, 40,40,40- these felt good,40 was heavy but ok.Watching Sal, Jeremy and Grant was educational to say the least. I wanna be a big dog one day. Still working on double unders, thanks for the help, Becky. Julliana, you rocked it.
OHS155x3, 175×3, 185×3, 195×1, 195×3 (PR)
DBL Press35x5, 50×5
DBL Sotts Press30x5, 50×4
The 50lb Sotts felt totally out of control
KTE 3×8
It was great watching Ashley during the 6PM, so much progress between your first set set and the later sets.
Snatch x15Reps 1-5 @ 55#Reps 6-10 @ 58#Reps 11-15 @ 61#All Reps hit
5 minute rest
C & J x15Reps 1-5 @75#Reps 6-10 @78#Reps 11-15 @81#All reps hit
K2E 3×8
Nice work Margie! Welcome to the next level.
so cool!
You have to accept whatever comes and the only important thing is that you meet it with courage and with the best that you have to give.