1-1-1-1-1
Find a new 1RM!
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(e4/4) compare to 3.3.11
For Time:
Row 1500m
Please read Coach Nick's write up on strategy for rowing a 1500m race.
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Asta F captures the moment before a 2000m race at CRASH-B's
Front Squat PR Train!
Aaron S 165
Ben 200
Colum 170
Maggie G 90
Jess F 175
Kristen H 110
Chris A 215
Justin Z 195
Robin 150
Jason H 125
Damian 245
BAZ 180
Dan H1 155
Sarah H 135
Noah A 250
Samir C 216
Jess B 135
Mike W 185
Allison 100
David B 205
Nick P 225
Congratulations to all! If we missed you, it's because you didn't put your numbers on the big board!
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How to Not Get Hurt Doing CrossFit CrossFit Aspire
Arnolds 2011 Women's Elite Session
Cara Heads Front Squats 308×2
2 Man Clean and Jerk 260Kgs
Men's Parallel Bars Event, 2004 Athens Olympics
If you've never watched Ronnie Coleman workout, You're Welcome.
Push Press — 105, 115, 125, 135, 140 (PR)1500 M Row — 5:50.8
Yeaah budday!! Lightweight! I’m so trying that next time I deadlift.
WOOOOOOOO LIGHTWEIGHT YEAH BUDDY!
I especially like the part, right when he gets to the gym, where you see the 130 lb kid in the background doing “squats” that involve about 2 total inches of body travel.
Also, Ronnie looks super uncomfortable, like he needs to poop the whole time.
My new gym uniform is going to be shiny spandex leggings tucked into my unlaced combat boots. Yeeeeah, babay!
I watch Ronnie Colman videos at least once a week.AINT NOTHIN BUT A PEANUT! Yeah BUDDY!
Also, question for coaches/whoever wants to weigh in.
I have been told by my coaches I need to get my ‘cardio’ up. How exactly would we as crossfitters go about that? I know LSD is sort of frowned upon, but Rugby matches are 80 min long? Sprints with rest? Longer jogs? metcons? Would dropping 10-15 lbs just make my cardio shoot up?
any advice would be well appreciated. You can also email me at gabrusATgmailDOTcom if you wanted to talk more.
thanks all of you
LIGHTWEIGHT!!!!
fun seeing SO MANY people in the gym this morning!!
made up last tuesday’s comp wod
run 800m15-9-6thrusters (95 was Rx, i used 85)c2b pull upsrun 800m
16:38
i did like this – thrusters were slow, broken from round 1. c2b pull ups weren’t so bad (maybe it was because the thrusters were so awful). know now that i could get through it at 95. 2nd run was real slow w/ choppy steps.
@gabrus. 40 minutes on the elliptical, 5 days a week. duh!!
Gabrus – LSD isn’t necessarily bad. What you want to avoid is the 85% of max heart rate for 45 minutes 5 days a week type of stuff.
If I were you I would add in some longer endurance efforts. Mix it up between running, biking, rowing or whatever else you like to do. The purpose of this is to get your body used to exerting itself over longer periods of time. The key is to do it at a relatively low level of effort. HR of like 60% – 70% would be good (this is basically a conversational pace at which you could say 6-7 words between breaths).
In addition to that, I would be doing some strength training and a little bit (maybe once or twice a week) of very short metcon.
I’m assuming you have practice and games pretty regularly, so you definitely don’t want to overdo it with your training. In the off-season, you might pick up the metcon a bit.
Dropping weight will also make you feel lighter and probably improve your endurance. I don’t know a ton about rugby, but I would imagine playing at a lighter weight might affect other aspects of your game as well though (some positive, some negative).
That’s just my $.02 – I’d be interested to hear what any of our coaches think about this.
I emailed this to Gabrus earlier, I thought it might be of interest to others
Ideally Sport Specific Conditioning is taken care of by training for the sport itself. Realistically though none of us are high school/college/professional athletes (at least anymore) who get to train for our sport 12-15+ hours a week.
So the first step would be to figure out how much conditioning your getting at Rugby practice and augment that with strength and conditioning work.
In terms of what to do, ask yourself what your sport demands of you metabolically. A match is 80mins, but your probably not going balls to the wall for 80 mins, nobody could keep up that pace. Instead you work at a given intensity level for some period of time and then have some other interval of rest or lower intensity. Figure out on average what those time domains are, the rest and the work. Then add in conditioning workouts that replicate that in some way. These workouts could be running, prowler pushing, sled dragging, rowing, barbell complexes, crossfit style workouts, whatever.
@Noah
He’s probably trying to hold his anabolic steroid enema.
@Gabrus
I agree with Jeremy.
I think you can look up an old video of Glassman’s where he explains how he came up with “fight gone bad”. Basically, he was training an MMA guy so he set the time domain to match that of a fight and came up with a bunch of movements that would be a little heavier and a little longer range of motion than a fighter. Since the fighter doesn’t have to worry technical problems like getting clocked in the face, the intensity can be even higher than in the fight itself.
There is also “quarter gone bad” which replicates the work/rest intervals of the NY Jets when Mark Sanchez decides he’s only going to throw interceptions for a full quarter. I think these are good examples of how I understand Crossfit’s approach to sport specific conditioning.
Glassman also talks about how making the distinction between “cardio” vs. anerobic or glycolytic training is counterproductive. Just work for the prescribed period of time and let your body figure out where the energy is going to come from.
Aside from matching up the time, I think you can look for movements and loadings that very generally replicate the challenge of your sport. I know nothing about rugby, but “scrum gone bad” sounds like a good name for whatever you come up with. If it’s good, maybe you can torture the rest of us with it. Yeah BUDDY! WOOOOOOOO!
That’s some great advice to a great question.
Pretty happy with todays work.Push press looked like this:45×5, 95×3, 115x1125x1, 135×1, 145×1, 150 (F), 150×1.I was expecting to get to about 140 so quite psyched about this. A bit of compensation with the back lean but not as bad as in the past.
1500m Row – 5:15Definitely had more in the tank, still had memories of last years CRASH-B post nausea dominating my mind set.
Like DMak, happy with today’s work.
For push press, I didn’t have a good idea of what I should be shooting for, as I haven’t done a 1-RM for it before. So, given that my 1-RM for a press is 122, I figured 15% above that would be good, which translates to about 130-135. I had told myself that if I was able to get a barbell with the 45-lb’ers on it overhead, I’d be happy. This is what I got:
WU: barbell drills with David, then, 75×3, 85×2, 95×1, 105×1, 115×1
Work: 125, 130, 135, 140, 145, 150F
The 145 was a real fight, so the 150 was pushing it. A big thanks to DMak for hanging out and being my partner even though he wasn’t lifting. Happy with the numbers.
Row WOD: Here, I figured that my 1K PR split being 1:49.75 and my 2K PR split being 1:56.5, splitting the difference and coming in at 1:53 or so would be nice. I came in at 1:54 flat.
Time: 5:42.0
Deadlift180x1, 190×1, 200×1(PR), 210×1(F), 205×1(PR)210 felt like way more than a peanut, but I’ll get it next time.
WOD: 6:33:4
Press150 x 3 x 5
1500 meter Row5:26.3Yuck, that’s how that always makes me feel.
for years I wanted to BE Ronnie Coleman (ok, Lee Haney).
Warmup:-foam rollin’
Push Press:-drills at 45(75×3, 95×2, 105×1)work: 115, 120f, 120f, 120PR, 125f-got better with each attempt at 120 and the one I made felt like everything clicked. gave 125 a shot but I was pretty spent.
1500m row:6:12.5-this wasn’t as bad as I thought it would be. Really big thanks to Josh M. who pushed me through this. I definitely wouldn’t have pushed as hard if he wasn’t there. I realized today that I can “sprint” for 250m…even if I don’t want to! Thanks Josh!
Did this at noon FridayPush Press: 135, 145, 155, 165, 170 (pr).1500 meter row:5:38.1Slightly disappointed because I’d planned for 5:30 which seemed achievable based on my 2k pr. But fell apart a bit between 600 and 250 meters. While I had my eye on my splits the whole time, my stroke rating would creep up when my mind wandered, so I was more gassed than I should have been toward the end. If I’d kept that rating to 23 or 24 per minute (instead of 27 or 28) I think I could have hit it. Lesson learned!