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Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment. Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.
Emily thought her pull-ups were about 25 lbs too light.
Check out the first month of Erg workouts on the CFSBK Rowing Team Page. This page can be accessed from now on under the C.R.A.S.H.-B's link under the "Upcoming Events" tab.
So for some reason my posts via Firefox aren’t posting to the blog. Excitement.
Did yesterday’s Warm-up/WOD this AM between sessions
Warm-up35# DB ThrustersRow 400mGot the blood flowing.
WOD3:19 Rx’dDouble Unders 42/21-9/18Pull-ups 21/7-6-2/9Shot for all DUs/pull-ups unbroken. Jammed up the second set.Best Double Unders have felt in forever. Worked on staying relaxed through them and that helped immensely.
My forearms were on post-WOD suicide watch.
See y’all tonight!
Also hit yesterday’s WOD today. It kind of sucked for me.
Pull-ups felt all kinds of wierd. I always do a bastard kind of frog kick on PUs for time, but today went at it trying to use my blossoming kip… It did not flower.
First set of DUs wasn’t too bad, but my forearms hated holding a rope after the second set of PUs and I was all broken up.
All in all – 5:55
Did the sprints and thrusters (25#) after. That was fun. Felt good to run fast, and liked running with legs fatigued from thrusters. It definitely made me more springy and efficient with my strides.
I haven’t BB benched in forever. Looking forward to tonight!
Paleo update – In day 2 and feeling great. Not overly hungry. I have decided to NOT give up coffee (don’t know what I was thinking), although I am having it black now. Also using a bit of butter as a cooking fat, and am definitely going to eat more than the recommended 6 eggs per week. More like 16.
This weeks grocery shopping was really easy…
Meat, Eggs, Veg, Fruit, Nuts.
Alright, I also bought some Franks hotsauce for my home made Buffalo wings for football yesterday. No beer though!
was supposed to be going to a beer tasting thing tonight, having me start paleo tomorrow. but day two of an awful headache which started during yesterday’s wod tells me i should skip out on the beer tonight!
full-fledged paleo (which for me will ALWAYS include coffee!) starts tomorrow though.
very sore from this weekend’s wods and biking to/from randalls yesterday. enjoying today as a rest day! hope to make it tomorrow morning.
Awesome, Nick!
Workout phase-1 page is sweet, aticle link is not working though. I’ll look forward to reading it.
Haven’t done heavy BP for a too long time and was quite surprised at my numbers.
Bench Press 200; 205; 180; 165; 135
Then Sumo DL 5×5 and a 3k run.
newborn crossfit baby, in the house:
http://crossfitphoenix.typepad.com/crossfit_phoenix_forging_/2009/09/monday-september-14th-2009.html
box jumps and burpees (modified): 21-15-9, 6:41
Chris, don’t forget those fetal bites– you can make em in meatloaf now that you are paleo!http://www.youtube.com/watch?v=uVeCXKycKxs
Jenna, I like you more with every interaction =)
Edible meat babies…sick.
good lifting with mike, scott and anthony.
WODBench Press(barx5x2, 135) 185, 225, 245, 265, 280x1was a bit over zealous with the jump to 280. 265 felt pretty easy compared to last time.
Acc Wk FGB Weakness practice.SDHP – 1 min – 33 need to work on bar position and keeping back set.Push Press – 1 min – 36. need to use my legs and get head through.Box Jumps – 1 min – can’t remember.
5×3
Warm-up45(5) 45(5) 75(5)
WOD135 165(f) 155 165(1+f) 160(2+f) 160(1+f) 155(1+f) 135
In hindsight, going from 135 to 165 was probably too big of a jump. It kind of psyched me out to fail so early in the work set. 160 (and 165) both feel attainable with better prep.
On the plus side, I haven’t pushed this much weight in 10 years, so progress is being made.
For accessory work I hit some Sumo Dead Lift High Pulls, box jumps and double unders. SDLHP is definitely my weakest move for Fight Gone Bad, so I’m trying to train and plan accordingly.
Great to see everyone tonight.
WOD: BENCH PRESS
45, 45, 65*5 warmup
85*3, 95*3, 115*3, 125*3, 135*3, 140*1
this is only my second time benching here (and in many years) and the last time i hurt my already crappy shoulder. so needless to say i was a bit apprehensive. but it went better than expected (i think thanks to jeremys help). pushed it a bit attempting 140# and my body quickly said NO. i feel strong enough to do more muscle wise but my shoulder says otherwise. all in all a good day but i think i’ll keep benching few and far between.
practiced some sdlhp (still hate it) and cycling my bj. then did 100 S/U. tried a few M/U. closer but still no cigar, one day.
115, 135, 145, 155, 165×2 (worked with Cloyde and Ruvin, and Jeremy providing some very good coaching as we went along – thanks everyone!)
Did a little SDHP and push press practice – still a little shaky on putting a lot of reps together for these. Thanks to Shane for some tips.
Finally closed out with a little wallball coaching session with David, and felt like I improved on form here. Then did a small workout with Jack, which felt really good. Thanks to David for really clearing things up for me.
A very satisfying day. Haven’t gotten much stronger on bench pressing but haven’t gotten weaker either which is good, I suppose. And I’m very happy to be working out in a space (this sounds familiar) where there is so much help at hand.
Great to be back in the gym today!
Ariel – good work. You pushed hard and put up some weight.
Bench: (45×5, 75×3)95 105 115 125 130×2
Thanks Jeremy!!
Wallball: copied Malcolm’s strategy and did sets of 10, aiming at consistent technique. I’m still having trouble cycling them with the 10ft target, but it is improving. Apparently my squat is too deep too. Thanks for all the tips Brian, Malcolm and Dan.
First day back on after the back off week and the benching felt really good. This is a movement which I used to really hate, now I am kind of indifferent. I think I may even like it in the next few months.
Working with Justin and Brian was fun. We did lots of warm ups, which was nice after being sedentary for two days (45×5, 45×5, 75×5, 95×5, 115×5).
Then I did 135×3, 155×3, 165×3(PR), 170×1, 170×2, 170×2. My form kept slipping for the third rep of 170. I felt like I had it in me, but I would lose a little tightness by the end of the set and fail. All in all a happy day (5 pound PR on my June performance).
Then decided to work wall ball, because they are one of my weakest movements. I have a lot of trouble cycling them so I set myself the goal of 5 sets of 10 unbroken in as many attempts as possible (unlimited rest). With some coaching from Brian and Dan my wall balls are getting a lot better. Ended up doing 7 sets of 10 in 9 attempts before we got kicked out by the drama crowd.
Feels like a homecoming to get back in the Lyceum after being gone for even just a weekend.
Bench Press:
165, 195, 205(2), 205, 210(2)
Glad I stuck at 205 and didn’t back off. Thanks to Joe, Vincent, and Giles for support (Giles, sorry you had to deadlift that last 210 off my chest).
Awesome “International Chest and Tri’s day” at SBK!
bench 5×3225-235-245-255×1-255x1had a bit of should pain from saturday’s match, so I played it easy
then did the pullup/double under WOD9:08.My pullups are bullshit.
Good lifting with Jeremy, except my shitty spotting
135-155-165(1)-165(1)-165(1)Not sure why I was not getting the 165 up more than once. Need to practice the movement. Second time benching in seven years. Thanks for the help Chris, Joe and Giles.
Did lots of warm up and went super light. Actually was expecting my shoulder to blow up any second, but it held together well.
Always a pleasure to work out with Malcolm and Justin.Also fun wall balling with Laurel, Malcolm and Dan. Breaking down the intricacies of the movement and working specifics is cool now that we have been taught so well.
Haven’t benched in forever.WU 45×5, 45×5, 65x5115x3, 125×3, 135×3, 145×3, 155×3(PR), 165×3(PR)Could have gone heavier if I had started heavier. Next time.Second time doing Coach Nick’s rowing workout.10 minute row, 1:54 average splits, 16s/m average, 2631meters total. Feels good once in the groove.
I came into class tonight with a pretty nasty headache, but after being at SBK for 5 minutes, I completely forgot about it. Gotta love that.
Fun lifting with Bethany, Becca and Sarah. Apparently though, we need to stomp more, smile less.
(45×5, 45×5, 55×5)60×3, 70×3, 80×3, 90×3, 95×1
To quote Sarah, “the bar gets heavy quickly”. Nice work today, ladies.
Accessory work: SDHP and Push press. Decided tonight that I’m not ready to do FGB rx’d. I would die.
Oh, and I also did some rowing and double-under practice. Got 4 linked!
Couldn’t have picked a better way to spend a Monday evening then bench pressing with the ladies. I always think of Kevin Spacey when I bench press…
Bench Press 5×160,65,70,75(pr),80(fail),77(fail)
Then 3 sets of 15 push presses with a 45lb bar, which was exciting because it was the first weighted thing I’ve done standing in a month. 🙂
PS I’m 5 days into Paleo and 7.5 hours minimum sleep and loving it! Lots of energy.
225x3235x3255x3265x3275x2
No worries Gabrus, that last one wouldn’t have been pretty anyway.
135,155,165x1f 155, 160. Benching is hard. Nice working with the big dogs. Wallball practice, rowing practice. Got 5 strict pullups, kips are just over the horizon. 6 weeks on Paleo, feeling good, a bit more frisky in the gym.
Bench Press:
WU – 45×5, 65×5
125x3155x3175x3200x3225x3265x1 (PR)
The jumps in weight were so erratic because it had been so long since I last bench pressed that I was just trying to find my way. I quite enjoyed this lift. David kept telling us to get angry to bring more intensity to the lifts. It was very hard to do while working with two of the happiest people at CFSBK (DMak & Allen).
It was great working with the ladies (Sarah, Jessica, Bethany) on my first CF bench press WOD!
(45×5, 45×5, 55×5)60×3, 65×3, 70×3, 75×2(1 f), 75×1(2 f)
I really thought that I’d be able to do more weight than that – especially since this is one lift that doesn’t require me to lead with my butt or fight against using my arms. But this just motivates me to improve next time. Apparently I need to be a lot angrier.
Accessory work: SDHP and Push Press practice; then minimal box jump work on a low box to learn how to be more like a spring.
Paulie T – You were a gentle monster on those BP’s!
Paul…nice work!
Dave Mak…thanks for the baby chickens!
Did a C2 workout today at NYSC. Longest I’ve ever been on that seat.
5 min warm @ 3:00 split, thendecrease split by 10sec every 300m for the next 10min. Wound up doing a bit extra @ a 2:00 pace cause I felt at that time I couldn’t go any harder. Then worked my way back to a 3:00 split to cool down for 5min. All done at 16-18 stroke rate.
All said, 4038 m at 2:28.6
Thanks, Nick!
warm-up 42×5,
52*5, 57*5, 62*5, 72*5, 77*5, 80*5, 90*5
Good to run into you at La Root, David. I’m sorry I didn’t introduce you to my author. It was a business meeting and I was at a loss for social protocol.
125, 135, 143, 148×2, 145
When I did 5×3 bench on June 17th, I could only do one rep at 145 and my max for three reps was 140. Slowly but surely improving.
Accessory work: box jumps. One of my weaker movements, along with thrusters. Thanks to David for the help with technique.