3-3-3-3-3
(E/4) L1 Sets Across/L2 Max Effort
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compare to 12.28.09
Assistance Work
1500m Pace row
Pick a start Split time and drop :10 every 300m
Keep your stroke rating between 20-23 s/m
Start Split Options:
A: 2:20, B: 2:30, C: 2:40, D: 2:50
Push-Ups
PRIMAL QUEST
Because we're going to be moving equipment out of the lyceum on Sunday, January 10th, the first meeting for the Primal Quest has been moved back one day to Saturday, January 9th at 1pm. We will be meeting in the Cafe of the Lyceum (no gloves required). Please RSVP to Margie(AT)CrossFitSouthBrooklyn.com if you plan on attending.
Anyone who's expressed interest in helping with the move on Sunday, the Lyceum asked us to move the big stuff after 3pm so we're not disrupting Cafe hours too much.
Anyone who ordered Jump ropes should pick up their rope. They will be located in a large box by the pull-up bar with a clipboard listing everyone's order details. After taking your rope, please cross your name off and put the money into the envelope.
If you’re feeling beat up from the total. Take her easy today. Work moderate weight technique and Foam Roll post Deads
I’m in for Primal Quest, by the way.
Personal performance Goals:
3 MonthsBe making 70%+ of my own meals.
6 Months160lb Snatch5 Full Range of Motion HSPUs on the parallettes. (Shoulders to plastic)
1 Year300 lb Back Squat:10 Front Lever
10 + YearsContinue feeling strong, agile and limber via functional movements executed with good technique.
Looking at everyone’s goals that were stated earlier, i feel like some of you guys are putting way too many eggs in one basket. My recommendation would be to pick just a couple goals and work on them diligently.
The recent posting about moving the date of the Primal meeting back one day reminded me of an article that discusses how you implicitly think about time.
Goes something like this:Let’s say a meeting, originally scheduled for Wednesday, has been moved forward two days.
What is the new day of the meeting?
If you think it’s Friday, you imagine time as something you move through. If you think it’s Monday, you think of time as something that passes by you.
There’s also some research that suggests that depending on your answer, you could be an angry soul!
http://bit.ly/6G0Zd
Anyway, for later today, looking to go 5×3 sets across. Last time did 335x3x5 — this time would like to go to across at 345 or 355. Until then, good night!
We are so trendy.
http://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=10618235
Just in…David to start teaching Zumba in the new location
Neat read with the CFT in the rear view.
http://gubernatrix.co.uk/2008/12/strength-standards-for-women/#standards
I should be at the primal meeting. FYI fitness spotlight, the artist formerly known as modern forager, is doing a primal lifestyle contest as well, theirs begins today, starting with a two week detox.
Dan: I am not an angry person. I REJECT this simple dualistic version of my universe. So there. (Caps are solely for emphasis and reflect no emotion what so ever. ESPECIALLY NOT ANGER!)
FYI, Root Hill now carries heavy creamer for coffee, but only for SBK members. It’s located in the fridge and says “DAVID” on it. It’s not milk thistle yet, but it’s a start. enjoy!
I found it hard to imagine how someone would consider that moving a Friday meeting forward would mean it was moved ‘backward’ to Monday.
You neither pass through time nor have it pass through you, time has already “passed” and all of time already exists. The only problem is that our cone of observation is delimited by the speed of light.
david we obviously think differently! i would say that if a meeting has been moved forward 2 days, its now pushed forward, up, earlier, monday. in contrast, if it has been moved/pushed back, its now later, friday.
I would think of “moving forward” as Wednesday to Friday as well. Not because I’m an angry person, but because I am very attached to my weekly planner, which lays out in black and white which way is forward and which way is back.
leo, if time a self created phenomena based on our relative speed and size, wouldn’t various subjective interpretations of it all be valid? Instead of saying all time already exists, I would say all potential probabilities exist.
According to the teachings of the Bene Gesserit, fear is something that does pass through you:
“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.”
David (i promise that one day, I will actually read Dune), our perception of time is self-created, and it would be moot, but possibly HIGHLY entertaining, to dispute its subjective truth.
Would time exist if we were not here to observe/measure it? Our interpretation of physics depend upon, but that is still an anthropomorphic argument.
This is all just high brow wankiness, but hey you got to think about something when you are trying to pick up heavy shit.
Steph W, embrace the hulk inside of you, get angry.
I’m still giggling over “little death.” Tee hee. Tee hee hee.
je un aime solitaire
yesterday i ran into an old friend who works out at crossfit oakland, so I had to join him this morning for a 9am wod.
January 4, 2010
5 Rounds:
7 Deadlifts30 Walking Lunges5 Max-Height Box Jumps
Rest 2 minutes between rounds. The workout itself is not timed, only the rest period.
Endeavor to increase deadlift load and box jump height each round, or do your best to maintain a high level of output throughout.
Deadlifts must be executed using the rest-pause method, meaning you cannot bounce the deadlifts. This means a slight pause after each deadlift of between 1 second and 3 seconds must be done (just long enough to reset with proper set-up mechanics, but no longer). Rest-pause deadlifts are not an opportunity for you to take a water break in between reps.
For the competitive types out there, the workout will be evaluated on total deadlift load and total box-jump height over the five rounds.
my scores:
225/30235/33245/36255/37.5265/38.5
totals: 1225/179
I kind of rested a bit too long between reps for the 4th and 5th rounds of the deadlifts. Not for all the reps, as I got scolded. But for some of ’em.
@ Tam … I’m glad to I’m not the only one giggling over the “little death” reference
@ Leo … Just wait!
no pants day is coming up this weekend
http://improveverywhere.com/2010/01/04/no-pants-subway-ride-2010-details-for-new-york/
255 x 5 x 3
First time doing regular deadlifts in a while. Back felt fine. But kept it light just to be safe.
Since we’re all going to moving to the new place at about the same time as the “no pants” event, maybe we should just do the move with no pants. Whaddya say, guys?
PS: I was going to come to tonight’s class, but I was forced to move it forward to tomorrow morning…and I’m SPITTING MAD about it.
Warm-up: Did the B choice for the row, the one that had you going 1:50 by the end. Then the jump rope–fun! And much more possible than DUs.
DLs (3) = (95, 135, 185, 235)265 x 2 but form wasn’t gooddropped back to 255 x 3I should drop it back even more next time to work out that weird hitch.
Did the row at A pace, but couldn’t quite break 1:40 on the last leg. Kept it at 1:40-1:45 the whole time though.
Deadlifts 5×3 (across)Warm-up: 95×5 135×5 165×5 190x3Work: 245
Kept the deadlifts light, as my lower back felt fatigued all day.
deadlifts 5×3:315, 325, 325, 325, 315
this felt really heavy after this weekend and I noticed my grip starting to go towards the later sets.
C+/B- on the 1500m–was consistently 5 seconds below the time I was shooting for on the splits. Went from 2:35 to 1:55.WU 135×3 185x3Deadlifts across225x3x5
T minus 6 days till we kick the Lyceum…
Row piece A: I really like this, and do longer versions of it with clients and on my own often. I always have a hard time with that last 300. I don’t think I’ve pulled a 1:40 in there yet.
Felt pretty whacked through my whole P-chain so I did lightish Snatch Grip Deads instead. Thanks, David, for the tips.
135x3x2185x3x2205x3x2225x3x3
Then dropped to the bar and played with some MHPSn drills.
Katie – Right on.Luisa – I promise we do more than deadlift.
Rowing pace work: option C beginning at 2:40 and ending at 2:00. Was able to keep my s/m under 20 for the first half then it crept up to 20-25 for the last bit. Also need to work on being more consistent with my split times.
Deadlifts:(95×5, 135×5, 165×3)Work: 190x3x5
Intended on getting to 215 for sets across, but 190 felt really heavy so I stuck with that. I guess the Total really wiped me out. Looking forward to a day off tomorrow. Although maybe I’ll go for a little run…
Great seeing Amy back at sbk. All that time away and her deadlift form still looks solid!
Rowing pace work: Started at 2:20 and ended at 1:40 and kept my s/m right around 20 until the last 300 when it went up to 23. Had a hard time being consistent with my split time at 2:20 and 2:10, took about 100 meters to dial it in. Pretty consistent on the rest, but the 1:40 was more often than not 1:38.
Deadlift: Warm up: 95×5, 185×3, 235x3WOD: 265x3x5Pretty happy with my form and consistency on this, seems to be coming along well, keeping my back set.
I then made up the push up/pull up workout from yesterday.42, 17; 22, 15; 20, 15; 18, 14; 15, 14I was disappointed with my pull ups and really disappointed with the crazy drop in my push ups. Something else to work on.
Felt damn good to be back in working with everyone today.
Dead Lift 5×3 Sets Across
WU135x5225x5315x3
Work Set405x3x5
Accessory work: Option C. Felt better than I thought it would.
Deadlift 5×3
Warmup: (65,95,115,135)Work: 150,150,155,160,170(PR)
Was both inspiring and productive working with Katie, thanks for the tips!
jump roping > row 😉
Crossfit Sebastopol:warm-up:row 2502 rounds nft: 10 sampson stretch, 10 ring rows, 10 overhead squat to dislocate, 5 inchworm twists.
skill work: snatch practicework up to 3 rep max midhang power snatch – form was a bit wonky so I stopped at 85lbs.
WOD:
AMRAP 15 minutes of:{3x midhang power snatch 85% 3 rep max2 rounds: 3 pull-ups, 6 push-ups, 9 box jumps.}
This was novel but a bit challenging to keep track of (1 set of snatches, then two sets of the other movements = 1 round so it was easy to lose track.) Got exactly 6 rounds at 70lb snatch. Really felt the calisthenic Lynne in the push-ups.
Anyway – lots of fun, but we miss you all rather a lot. See y’all Saturday!!
deadlift x3. 295-305-305-315-315 lbs.Pace row option A, kept the stroke rate under 20, up to the 1:40 300, where i have a hard time staying consistent with the strokes and an even rate.
Warm-UpSome light, mixed jump roping
Deadlifts, deadstart(135×3, 225×3)295x3x5
Last deadlift was a little soft because I sort of lost my focus.Didn’t make time for the rowing before class.
Upper Body is pretty beat up from body weight Lynne.
Fun day at the Lyceum
Movement prepHamstring PNF work
Deadliftswarmup: 135×5, 205×5*, 295×3*worksets: 335×3*, 345×3, 345×3, 345×3, 345×3
All lifts were full stop at the bottom, alternating hands for the mixed grip. Noticed that lifting with my right palm facing out is MUCH easier than when reversed.
Trying to focus on maintaining lumbar curvature. Thanks to Jeremy for the thoughts on stance — I’ve been using too narrow a stance and it’s been impacting the range of movement in my hamstrings.
Lifts felt easier with the altered stance, although it’s damn cold in the Lyceum.
As for rowing — went with option A because, well, why the hell not!
Could maintain the low stroke rate and time until the final 300m, when I was all over the place. The harder I pulled, the slower the machine informed me I was going. Oh well, will just have to row more!
*Two 35lbs plates found there way on my bar when they should have been 45lbs. Was wondering why the bar felt so damn light! Fixed in sequential sets.
Crossfit Sebastopol Warm up:Rowed 500m2 rounds nft: 10 Sampson stretches, 10 ring rows, 10 overhead squat to dislocate (these were neat, the dislocate is at the bottom of the squat), 5 inchworm twists.
Snatch practice, then working up to finding a 3 rep max snatch. My snatch form needs work, so I kept it pretty light at about 95 lbs.
Workout was a 15 minute AMRAP.
3 Midhang power snatches at 80% of the 3 rep max found earlier. I used 75 lbs.
Then two rounds of 3 pullups, 6 pushups and 9 box jumps (I did 24 inches and they were all jump up jump down style).
I did 6 rounds plus 3 snatches and 2 pullups.
It was a fun little wod and a friend gym.
Warm up: fun with jumprope. Erg option “B” (ending @1:50). Couldn’t pull lower than 1:53, but it was fun to try.
I *strongly* recommend that those of you who hate the erg spend some time doing these kinds of low stroke rate (ie, SLOW), high power pieces. It’s a great way to work on form.
Then, crappy-ass deadlifts. I’m with Paulie, I think the cold is jacking us all up strength-wise. Except Jeremy.
(95×3, 135×3, 165×3, 195×3)215×3, 215×3, 215×2 + 2 fails, 205×3, 205×3.
Form was crappy. Should have scaled further back.