Dark Clouds in the Distance
Dont' forget that this Saturday is JacIntoStorm '09, to celebrate Jacinto's 70th birthday.
Check out this post for some pictures from last year's storm. We will be doing the same workout with the exception that one rep will be added to each movement. Jacinto will be hosting a BBQ at his house afterwards. More details to follow.
11 Healthy Myths that may Surprise You NY Times
Taco Bell's new Green Food Takes no Ingredients from Nature Onion
Fitness Spotlight
Did Monday’s workout this morning—it was a burner. I dont really remember feeling that gassed cardiovascularly after a WOD in awhile. I honestly didnt expect it–Im not sure why–but after my 1st set of 1.5 pood KB swings for a minute I was a dead man walking.
kb: 24 @1.5pood, the rest at 16kg: 16,17,13,13,17.I felt like my form got really bad once I got tired.
Box jumps20,18,15,17,16,18
afterwards i played around with some dumbell pushup rows minus the pushups, strict pullups, and tried doubles without much success.
I’ve read most of the book that the NYTimes article is based on and really can’t recommend it. Most of the book is just filled with things that are fairly obviously not-supported by high quality science. Also the book fails to make a dramatic differentiation between no-evidence for something and evidence against. So many of the ideas it rejects it does so because no one has ever tested it. And while I agree this is the standard for science, most things we would like to know about haven’t been tested rigorously because money is finite and human testing is frequently unethical.
This book fell in the very small category of health/nutrition books that I actually just stopped reading because I was bored of it. And I am usually willing to finish just about everything because I enjoy getting ornery and irate at authors I disagree with. This didn’t really have much to say other than to put forth the most mainstream of advice and the most cautious reading of current science.
Im also looking forward to trying to do the Storm this weekend while Im away–I guess that marks the end of the Back off week.
I’ll be staying at a hotel in Lexington, Ma with a standard Hotel Gym but also an indoorPOOL!
Id like to try and work a Swim into the Storm-
David do you have some advice to what I can do with McGym equipment and a pool to replace the workout?
I also did Monday’s work out this morning. 1 minute is sooooo much more than 20 seconds, yet hard for me to remember.
Kettle @16KG – 26,18,16,16,10,15Box Jump – 15,14,14,12,15,15
Here are some very basic statistics I have been doing out of curiosity on the Fran and Cindy times (Including the edit to Heather Keenan’s time).
Fran ———— Men —– Women*Std. Dev. ——- 0.70 —- 1.27Median ———- 2.83 —- 4.121st – 2nd ——– 0.02 —- 0.20(Std. Deviations)1st – Median —- 1.27 —- 1.20(Std. Deviations)
*For the calculations on the female times I dropped the slowest two listed because they were so far off the norms that they significantly swayed the standard deviation calculation.
My take away from this is that the men’s Fran times are hotly contested with lots of individuals pushing against a limit (clustered at the faster end with no real outliers on that extreme). While the women are much less clustered with Gillian a full 15 seconds faster than the second ranked woman a time period that for the men encompasses the top 4 times. I interpret this as suggesting that we have not yet begun to see a lower limit for female Fran times, where in men we are going to be seeing new records by individual seconds we could still see multi second jumps in the women. More on Cindy in a few minutes.
Cindy ———— Men —- WomenStd. Dev. ——– 3.39 — 3.34Median ———– 26 —– 211st – 2nd ——– 0.88 — 0.00(Std. Deviations)1st – Median —– 3.54 — 2.10
Note: I forgot to include units in the Fran post. The units are in decimal minutes. For Cindy the units are rounds.
We have a very different relationship between the genders for Cindy than we did for Fran. The Standard deviations (a measure of the range of values) is actually smaller for the women and the scores are more tightly clustered at the top. This indicates that either there could be some limit to maximum performance that is being approached. For men the large lead of Spealler (0.88 standard deviations) is fascinating because it indicates that top performance in this Wod may not yet be reached (or that performance in this wod is poorly correlated with qualifying for the crossfit games when compared to performance in Fran). When for the women the relationship appears to be reversed.
Something I have been wishing I could find out would be the total numbers of male and females who attempted to qualify (excluding all who scaled workouts). My hypothesis is that the pool of men is much larger than the pool of women and that we are going to see an explosion of amazing women as crossfit grows.
Man, I wish we went over statistics in my GED class.
well good, now my head hurts to go with my body. but Malcolm, i coulda told you that the guys outnumber the women and the women are getting more amazing as we grow MONTHS ago. 🙂
so i too did Mondays WOD today and since I still have no DUs (i really need to get these things… i’ve been trying alot lately…), I swapped in the 12Kg KB.
KB: 30,24,22,21,14,17Box: 12,13,13,13,13,13
my KB time totally petered but i was nothing if not painfully consistent with those box jumps. i just gotta speed em up. i think i have a fear of losing a leg to it.
enjoyed the snatch work this morning too. i feel like i am starting to get a little better at balancing with the bar overhead.
Malcolm-
I assume you’re calculating SD’s using the means, in which case, what are they? It would make your assumptions about skewness a lot easier to understand if we knew what side of the median the means were.
I read the first line of that post Malcolm, and somehow I knew it was you. =)
Did Elizabeth at CF Gotham today. Squat cleans felt hard at first so I was only doing singles, which was a mistake, because I totally could have done sets of 5, “touch and go”, at least up to 15. Later on I was doing sets of 3 touch and go.
24:45 @ 115lbs — a minute slower than my 105 lb time, so kind of disappointing.
Looks like they put me on the CF Gotham blog today. If only I were wearing an SBK shirt, I would feel like less of a traitor!
Ian –
Yes using means.
Male Fran 2.97Female Fran 4.40Male Cindy 26.2Female Cindy 20.7
So the median is better than the mean for the men at both events and for Female Fran, but the mean is ahead of the median for Female Cindy.
Steph– I met your teammate Jennifer today.
I still feel like a traitor, but cross-pollination is great. The CF Gotham people are very friendly.
did yesterdays DU/BJ WOD this morning…another great burner. took it carefully on box jumps due to knee.
DU total: 154 best: 41 worst: 14BJ total: 114 best: 22 worst: 17
Total: 268
WU squat/snatch therapy was great.
for home TABATA workouts..found these handy online timers…
http://tabata.sperker.de/index.php?nav=home
http://www.speedbagforum.com/timer.html
A storm is brewing.Be afraid, be very afraid.
I remember last year when I showed up to class. David said “Hey Brian, did you see the WOD today?”my reply – “Yeah, I am still here aren’t I?”
Jacinto – you inspire us all!
Yesterday (Monday)
35 minute run through the hills of Oakland. Can’t remember that last time I just went for a run. It was kind of awesome. And freakin’ beautiful.Then: pilates class on the reformer. Shit was hard, yo. Well, some of it.
TodayCF San FranHeavy singles for FSQ and OHsworked up to 130 for FSQ and 110 for OHS.Failed on 135 for FSQ, but I think it’s therePR for OHS.
Off to yoga…
does the thursday morning class do the same WOD as wed night? reason I ask is I am thinking of going to both classes as we are going away this weekend (and missing the storm, sadly).
Did Monday’s workout tonight–couldn’t get out of bed for class this am. Subbed all over the place: KB swings for DUs, air squats for box jumps (step ups just are not as hard). 12kg KB (all I have at home).
Swings: 33, 34, 29, 30, 30, 30 (186)Squats: 20, 20, 20, 20, 20 (120)Total reps 306
Margie, add some capoeira & you are living my ideal vacation!
this morning:box jumps: 13, 14, 9, 12, 8, 14 (70)KB swings: 29, 20, 20, 17, 14, 20 (120)
What is the prescribed weight for the Kettlebell swings on the JacintoStorm WOD 09?I am thinking of trying it on this Sunday at my gym… I was going to do it this morning, but I’m still nursing a lower back pull, so I when I was warming up with the D.L. I decided to just do Knees to Elbows and Turkish Getups while letting my lower back get better.. I’m really itching to get back to cleans and OHS and everything else, but waiting and working out smart right now while I heal is the smart thing… that way I’ll be able to make gains this summer.Thanks and keep strong Jacinto,.. you’re an inspiration.. my dad’s 84 and playing tennis about 4 times a week… more in the summer… You’re both an inspiration for lifetime fitness.