Jonathan opens his 5×5 OHS at 135
Relative to the Back Squat, the difficulty of the Overhead Squat is less dependent on strength and more dependent on balance. The ability to keep the barbell centered over the glenohumeral joint and mid foot while squatting through a full range of motion requires considerable focus.
How else is the Overhead Squat challenging?
Announcing our first official Team for FIGHT GONE BAD 4!!
Anne Williams
Samir Chopra
Scott Lundhagen
Asta Fivgas
Ashley Fothergill
Okay Team 1, time to start talking strategy. Someone will have to volunteer to be team Captain and then the following decisions will be made: Team Name, Start order on exercises and preferred heat order (out of a hypothetical 6 teams). You guys all have an email in your inbox with everyones contact information to get the ball rolling. Teams might also consider setting up additional FGB specific training sessions to build team cohesiveness and capacity.
The next team will be announced tomorrow, stay tuned!
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What would you consider a "self prepared" meal?
Sarah says
I was wondering if anyone had any fundraising tips. I’ve emailed my family and friends to tell them about FGB and am starting to see some monies roll in, but what about non-family fundraising? I’m not allowed to ask my coworkers for $$. (A rule which I am thankful for.) Just looking for some creative ideas if anyone has any.
Tamson says
Look at Patriciann! What a hero!
Dan Rx'd says
OHS is challenging as it requires a great deal of isometric strength of our shoulder girdle (especially if we want 15 consecutive body weight OHS). And the wrists needing to be strong enough to support the weight when overhead.
There’s the mobility requirement through the range of movement of the ankles, knees, hips, and shoulders. So glutes and hamstrings need to be capable of moving through the range of movement, excessive tightness in those muscles will affect the ability to execute this lift.
There’s the additional requirement of maintaining an upright torso with arms overheard without hyper extending the thoracic and lumbar spine.
In general, it’s not at all comfortable.
Sameer Parekh says
OHS– staying focused and keeping the shoulders active to maintain the bar in the overhead position is the hardest for me. When I fatigue I lose focus and the shoulders get a bit loose, and then it call comes apart.
what is a self prepared meal? ack. well i guess if I buy a steak from freshdirect that comes premarinated and stick it on the stove for 15 minutes that doesn’t count does it…
Malcolm says
What constitutes homemade to me is having nothing above the ingredient level that isn’t homemade. With a few exceptions if an ingredient has ingredients the meal would not be home made. Exceptions would include things like mustard, ketchup (not that I eat it except for cheat meals, and those are never at home), pickles, etc. What wouldn’t count would be something that was a large fraction of the meals calories that had ingredients. I.e. a can of beans, premade pasta sauce, salad dressing etc.
But I am as I mentioned earlier, extreme. But as a result I have delicious homemade pickled jalapenos and a smug sense of self satisfaction that can poison a conversation at 10 yards.
Additionally due to Laurel’s gluten intolerance most foods that have ingredients are off limits anyway.
cloyde says
man. im gonna be away for fgb. so ill miss it this year. i am both sad and relieved at the same time.as for self prepared meals my definition is that if you do the majority of preparation yourself then its self prepared. i mean we can get retarded and say that if you didn’t raise the meat and grow the vegetables it isn’t self prepared.
Anne Ishii says
In re: Balance/OHS. I learned from hurdling that balance is crucial to speed. Lateral balance at least. I’d guess the best overhead squats correlate with peoples’ fastest sprints.
As for preparing your own meals, here’s my problem: I love cooking, but I love eating even more, and there’s just no way to keep up with my eating habits by cooking alone.
I agree in principle with Malcolm’s standards. When I do cook, I avoid pre-packaged things, and source local or organic produce only.
All that said… in terms of eco-food-conscientiousness I would rather get shot in the head with a rusty nail than give up any number of Asian foods, many of which are antithetical to the paleo and zone diets and the well-being of the Earth in general. Kimchi, kelp (which many people don’t realize is a natural source of MSG), RICE, noodles, non-organic soy byproducts. Bad bad bad and worse.
But the real problem isn’t what I’m cooking. For idiots like me who work in media/consulting, the real problem is no doubt “NYC restaurant culture.” It’s next to impossible to network (I’m really sorry I just used that word… yes, I barfed a little) without restaurants in NYC. This dovetails directly into the sobriety in NYC conundrum: a different kind of “pickling” I suppose.
Tangentially, I apologize in advance for any seeming self-promotion in this but I’m sincerely only bringing it up because it relates to the subject at hand: I have organized a panel discussion on homesteading and homemade gourmet, featuring the farm inspector general of GreenMarkets, the publisher of EdibleManhattan and Brooklyn (who is a vociferous localvore), and the founder of chow.com. It’s a September 22 conference but if you happen to want to check that out let me know. I can definitely dole out some comps.
paul says
generally I think that if a large portion of the meal came out of a jar, can or box, it’s probably not home cooked as I define it.
I think there’s a lot of grey areas though, as things like canned tomatoes, coconut milk and tahini are kitchen staples for me, and I would say a curry w/coconut milk is definitely home cooked.
Shane says
Just a reminder a few of us are going to be hitting up Brooklyn Boulders tonight at about 7pm. Any and all are encouraged to join for some climbing fun.
I grew up on ‘homecooked’ meals that were largely out of a box/can bearing the names of Hamburger Helper and Classico. The dinner of champions for latchkey kids everywhere! I would definitely not consider those meals ‘homemade’ now
Now as I dial my diet in once again I find myself doing a good deal of prepared food just due to schedule. Usually my post workout meals are from Union Market or most recently Bierkraft (thanks Margie!). It strikes a balance between making better choices and being away from home 12 hours a day. As the dialed-in diet becomes second nature I look forward to doing more cooking at home esp with my ever increasing skill set and love for the Grand Army farmer’s market.
Nick hipped me to a recipe for homemade yogurt (I think Malcolm told me about this as well) and that will be my next great experiment
Chris Fox says
I agree with all the points mentioned above regarding difficulty of the OH squat, with one to add. It’s difficult on the EGO. For someone with a back squat just about 2xBW, it’s humbling to not be able to get half that in the OH. It’d be great if I had learned the OH squat 1st, or if it were called something else entirely…
I’d say home cooked means using only a small percentage (< 10%?) of packaged food product, mostly as seasoning or sauce. Usually for us these would be canned tomatoes or coconut milk, sardines, tuna, capers, olives, dairy, and condiments like soy sauce, chili paste, mustard, etc... Cooking can like a moving meditation, but for some it can really be a huge source of distress (kind of like exercise, huh?). I think the keys in being successful at home cooking are buying quality ingredients and preparing them simply. You’ve got to figure out a way to have fun and enjoy the process so it’s not really a big deal.
Chris Fox says
Presses
115, 125, 135, 135(4), 135(4)
db’s 40×5, 45×5
Couldn’t remember the accessory rowing. I wound up doing 2000m aiming to stay at 20 SPM. I held it there pretty consistantly at a 2:05 split.
Malcomn – Just read yesterdays posts again, glad you dug the article. I grew up on Mom’s homemade meat ragus and tomato sauces (like any good Irish mother, she fed us Italian). Then when I was on my own I started eating the jarred crap. I didn’t realize till years later how easy, better tasting, and cheap it was to make it on my own.
Thank you, slim times.
Asta says
We were never a “sit around the dinner table” family and I think I started cooking for myself around 12 (mom was in grad school and eating dinner at 9pm was never natural until I moved to NYC).
I tend to think of home-cooked/prepared meals as things made from “fresh” ingredients. Fresh produce, fresh protein (or at least naked protein that you have to take the time to season), anything that requires a little bit of thought to pair together. Best meal made in the past few months was scallops from the farmer’s market, seared with olive oil, salt and pepper and then topped with a rhubarb/honey compote (albeit salsa). Y U M M Y.
Sarah: Do you frequent any small businesses (i.e. know the owner) who may be inclined to donate with the incentive that they can claim it as a charitable donation during tax season?
paul says
I ate pretty terribly growing up, lots of microwaved meals and stuff like that. luckily, I worked as a line and prep cook in high school and have been able to cook passably (and very quickly) ever since. for me, the key to eating home cooked stuff is either making big batches of things or cooking stuff in such a way that it doesn’t require a ton of time.
Shawns says
Ahhh cooking. I started cooking in HS at pizza joint I worked at. I would just use all the ingredients I had at my disposable and make sandwiches with random stuff. Then in college out of necessity I started cooking for myself more. I started off with Hamburger Helper and worked my way up by disposing of the seasoning packets and using my own seasoning.
Even though I mostly eat local, non packaged/processed foods nowadays, I have a pretty broad definition of self prepared. I mean–my mom used to make a killer SPAM, with Thai seasoning.
Not to sound totally sappy, but to me a key component of a good self- prepared meal is the love, attention, and creativity that goes into it–even if its a simple salad. The realization and sacredness that the meal you prepare is going to be feeding/nourishing you and your family/friends, while at the same time being something that simply tatses good and brings people together.
Wow that was totally hippie.
That said, FGB teams, Im pumped and ready to kick some ass.This new work schedule sucks.
Only getting to CSBK 1 time during the work week = bah.
Shawns says
btw am I the only one still sore from sprinting Sunday?
David says
Warm-up: x35 Spider Lifts with the Keg5 Pistols each leg5 Cartwheels, each side
Press 5×5(45×5, 65×5, 85×1)95×5, 100×5, 105×4, 102×5, 105F85x5x2
Front Lever PracticeHeld Roughly 160 degrees for ten seconds5 Sets
Presses are always a battle for me. I used a dead stop at the bottom today in order to build some strength off the rack.
OHS:All good stuff guys. Beyond the physical components, there is a certain mindfulness under stress that you have to maintain with your heavy sets. Almost like a heightened awareness that needs to be maintained. The Balance link i put above is pretty solid.
Prepared foods:I like Shawn’s post regarding the thoughtfulness that goes into it. Not much else to add to everyone else’s quality posts.
paul says
shawn I am sore as hell from sprinting sunday. I actually discovered a foam roller in my work gym, and I’m a believer! it helped quite a bit.
Dan Rx'd says
Paid a visit to CFQueens and did Fight Gone Burpee outdoors. Was a rocking good time in 93 degree weather.
Warm Up:10x squatsPNF of both hamstrings2 rounds around the block: divided as follows: 1/4 block jog, 1/8 block knees up, 1/8 block kick back, 1/8 block knees up, 1/8 blog jog, 1/8 block lunges, 1/8 block sprint. 5 reps of each:Wallball 20lbsSDHP 75lbs20inch Box JumpsPP 75lbsBurpees
Fight Gone Burpee: 337Wallball 15/13/19SDHP 25/15/21Box Jumps 60/40/40Push Press 33/15/20Burpees 9/5/5
Shoulder held me back a bit, especially on the burpees.Just did push presses to failure yesterday, but they still felt pretty good today.
Wall ball continues to be my nemesis, need to train that to beast level.My rowing is crap too. Need to improve that ASAP.Also need to heal my shoulder…
I’d like to ge to the point where I can sustain the following each round:50 box jumps30 push presses30 SDHPs20 wallballs13 Row
Looking forward to learning who my teammates are training together for FGB.
Jess says
Hey all. Definitely missed cfsbk this weekend and can’t wait for tomorrow’s class!
Really good comments on the homemade food topic. I was also one of those kids who grew up on hamburger helper and ragu with no veggies in sight. The homemade food I did eat was alot of rice, beans and fatty, yet delicious tortillas (yep, I’m Mexican). Once I was on my own, I continued depending on packaged foods. Thankfully, I met Mr. Fox who taught me a whole new way of eating and opened my eyes to produce! Also to my benefit is his culinary background which means a large majority of the food we eat is homecooked (see his post above for that definition).
I’m truly amazed by this CF community and the passion you all have for your overall health, well-being, and each other. Glad to be working my way in!
Dan Rx'd says
So I’m a little late to discussion on self prepared foods.
My feeling is that it’s all about going from the most basic ingredients (the “atomic” level if you will) and then building from there.
Everything should be selected by you, meet your quality standards, and have a little bit of love when it’s prepared.
I remember the sandwiches my mother would make for me always tasted better than the ones I would prepare myself. I swore it was because of the extra “secret” ingredient which was how much she cared.
Even now, I remember the lettuce sandwiches (never into bread) with turkey, cheese, avocado, and tomatoes held together with a toothpick and a green olive. With stalks of carrots and celery on the side. Man, life was good.
So just to give you a little background, I always ate home cooked meals with my family. My mother would make everything from scratch (although she didn’t bake, there wasn’t much bread/pastry in my home). It was my responsibility to make the salads, and if we were grilling meat, it was always my job to cook the steaks (yum).
Every night we’d eat late (10PM) when my father would come home from teaching and we’d all sit down as a family, have dinner, and talk. Then it was time for Star Trek TOS or TNG and I’d eat scoop after scoop of the half gallon container of Bryers chocolate, vanilla, and strawberry until nothing remained,
Once, when 5 years old I had a McDonald’s happy meal. Since then, I can count on one hand the frequency I’ve eaten at such a place. To this day, the “Whopper” is still brand unrecognizable to me.
Good diet has stayed with me into my adult life. My folks taught me that I’ll pay one way or another. Either with doctors bills for the cure, or for quality food for the prevention. So even though I really don’t have much time to cook, I pick things that are quality while not requiring much preparation on my part. Lots of fruits, vegetables, steaks, turkey, etc. Ingredients that in 5 to 10 minutes make an entire meal.
One day I’ll return to really cooking. But right now, there’s a part of me that just won’t cook unless it’s required for entertaining guests. For examples, chocolate covered strawberries… In all seriousness, without sitting around the table having good conversation, cooking doesn’t seem worth the effort.
Of course, it’s possible now that the Co-Op has offered me amnesty that I’ll start cooking again!
Guess we’ll just have to wait and see…
Erica says
warm up x2
Learned all about the dead lift and, though I thought I might, did not die during a Tobada (sp?) squat-a-thon (my low no. was 5).