6 Rounds For Time:
3 Power Cleans 135/95
6 Front Squats 135/95
9 Pull-ups
Post time and RX to comments.
High Art
(photo by Bina A)
Happy Belated Birthday Matt K and Happy Birthday to Melissa L!
King of Prussia Powerlifting Results!
Congratulations to all the lifters who competed in the Powerlifting Meet this weekend! There were some awesome PRs and we look forward to hearing your tales from the weekend!
Jeremy Fisher
Squat: No Rep
Bench: 303
Dead: 455
Margie Lempert
Squat: 192.5
Bench: 115
Dead: 246
Chris Fox
Squat: 368.5
Bench: 236.5
Dead: 467.5
Sarah Haskins
Squat: 170.9
Bench: 110
Dead: 192
Jess Bailey
Squat: No rep
Bench: 110
Deadlift: 242
Jon Gabrus
Squat: 430
Bench: 308
Dead: 440
David Byrd
Squat: 540
Bench: 260
Dead: 562
Incredible work by everyone over the past months and on the day!
Samir C. Has A Posse Blog
Here’s a little blurb from the man himself:
“In a perhaps rather transparently desperate attempt to not do any academic writing, I have started a new blog: www.samirchopra.com. I expect this to contain all my non-cricket related ramblings. I started this last month and am still trying to get the hang of it all.
Be Part of the First Foundations of 2012!
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1/3/12 – 1/26/12
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________________
Food We Eat May Control Our Genes Scientific American
Lost in Madrid Talk to Me Johnnie
Count the CFSBKers in this Video CrossFit
Corrections:
Margie: Deadlift 242
Jess: Deadlift 264
D Byrd: Bench 220
And I believe Gabrus' numbers are incorrect
Thoughts:
Personally this was a very good meet for me. The squat and deadlift were personal bests and the bench was a meet best. I was particularly surprised by the deadlift, which was a 17 pound PR and not a particularly difficult fight.
As for the other lifters, I was incredibly proud of all the folks who came down to give this a try. It's quite a challenge to lift in such a foreign environment, and I think everyone showed great courage. It was also way more fun to have a posse to hang out and cheer with.
Finally, I want to note that Jeremy squatted a very strong 408, which was a PR for him, but he was subject to rather poor judging. Two of the three called it high despite that fact that literally no one else who saw the lift in person or on video agreed with their decision.
I look forward to the Tough Titsday Meet!!
Sorry – one more note:
The photo of me on the blog today was taken by Bina Altera; for those of you who don't know her, she's Rob Is's wife and a graduate of the strength cycle. This was a first draft shoot for a series she's interested in pursuing featuring women lifters. It was a super fun experience!
Congrats to all the competitors! Those are some incredible numbers!
Congrats all you strong people!
Getting stronger this morning:
BSQ 130x5x3. Heavy!
Press 60x5x3. At first I thought there was no way I was going to be able to do 3 sets of 5, but I ground it out.
DL 175×5. Yeah, heavy.
Chins 3×3 on thin white band — much easier than last time after a few days' rest.
Yoshi, we miss you! Hope your calf heals up soon.
Great stuff, congratulations on the hard work! Funny enough, my colleague next to me today was watching a video of Gillian M lifting at the tourney this weekend. turns out they went to high school together. Small world.
Looks like some great numbers, way to represent!
my numbers were
430 squat (25lb PR)
308 bench (meet PR, OBVS)
440 deadlift (35lb PR) and this is my weakest lift, but it went up the easiest.
I posted videos on my website gabrus.com
I had an awesome time, Paulie/Margie/Jeremy thanks so much it was nice to have coaches there. DByrd thanks for doing it, made me even more comfortable to have you back (stage?) with me.
I am definitely going to do another one, and probably lift in a lighter class.
Big congratulations to all the power lifters. Y'all make us proud.
Excellent photo of Margie – nice work Bina!
Thanks to Shane for the repeat plug for the blog – much appreciated. And a special thanks to Melon for being the first to comment! (she has a pretty nifty blog herself:
http://diddidnt.blogspot.com/)
Then, the icing on the cake: my first ever morning group class, the 8AM with Shane.
Did the WOD @115lbs and 6 strict chin-ups. Finished in 7:41.
Nice meeting Serene (sp?), a fellow philosophy professor, and then Leslie, out in Park Slope, walking her son, who gave me a big ol' ear-to-ear smile.
So, all in all, this Monday is off to a great start.
Lady Fox! Ice cream in the freezer for you, maple with buttered/salted pecans. Jar is marked "Fox'" for ya'll. Enjoy!
PS: If anyone accidentally picked up Jayme's ice cream would you mind bringing the jar back in? I reuse them for other flavours/orders, saving the planet, yo 🙂 Cheers and thanks!
Beautiful photo! Super impressive numbers from the meet, can't wait to hear more about it in person on the platforms this week. 🙂
Hola Mgmt: any update on what happened at 6 AM this morning?
First of all, that is an AMAZING photo. Nice work Bina!
Secondly, it was such a treat to watch our strong guys and gals compete on Saturday. It takes a lot of guts to step out of your comfort zone (and into a singlet) to hit these lifts in front of tons of strangers. Also for those that don't know, each lifter has to wait for specific commands from the judges to initiate and/or finish the lift. This is so much different from how we train and all of our crew handled it well. While it was fun being on the spectator side of things, I'm definitely looking to compete next time.
Last but not least, thanks Julie! Can't wait to try it. I just hope Fox doesn't get to it before I've had a taste. 😉
8am class. 6 RFT of 3 power cleans/6FSQ/9 pull-ups (modified to ring-rows for me). Time 7:48.
Need to work on keeping bar close to me when pulling up on cleans and also to have my elbows higher with front squats. It's still a weird thing to me to have my wrists bent like that so I think that's why I always drop my elbows…Weekend shenanigans and a few crap meals affected my energy levels in class today.
What a great photo! Yay for strong women!
Attention CrossFit Early Birds!!!
My sincere apologies.. apparently I did NOT set my alarm last night by mistake.. so this morning went like this:
*Rinnggggg*
(why is Jeremy calling me?…) D: Uh- Hello..
J: You teaching 6am?
D: Yeah (why wouldn't I be?)
J: Well, are you coming?
D: Uh, Yeah…
J: ….Cause it's 6:30 now
D: Oh $#IT!
So again, I apologize very much for the snafu. I talked to the few folks who stayed and offered them a comped class or Active Recovery to make up for today. I took the names down of the people who they said showed up and left and I'll email all the people I've got. If you were there today at 6 please take an extra class and give me a noogie next time you see me.
🙁
Congrats to all the BAD ASSES that did their thing at the meet last weekend! SOOOOO awesome!
I love the idea of a photo series of strong women. I was totally thinking about doing a series of lino-cut prints, especially after that book that folks posted on Facebook, Venus with Biceps:
http://www.theatlantic.com/life/archive/2011/11/venus-with-biceps-a-history-of-muscular-women-in-pictures/248820/
Strong women are SO BEAUTIFUL!!! I'd love to see more of those images for inspiration!!
AND… I'm psyked to be on the homepage for the first time AND my name is spelled correctly… I could not be more proud!
So all of the events have now been posted for the Hoboken Challenge on Saturday! Overall, I think SBKers will do well! I'm excited.
fuckin awesome pic of margie. great work, bina!
Who is in for a Fette Sau throwdown sometime soon. Maybe a Saturday Afternoon a thursday night?
Email me, or maybe we can start a really long facebook message/event thing.
-d
always down for Fette Sau. also, you didn't include your email address.
in Paleo Superparent News, nicki violetti + robb wolf are expecting, he says on Twitter today. i know a lot of parents with gluten issues who do not impose gluten restrictions on their children – very curious to see how this baby fares!
All events are now posted fpor Hoboken Winter Challenge this week
http://www.crossfithoboken.com/2011/12/05/winter-challenge-event-4-posted/comment-page-1/#comment-3999
Sorry for the repost, my wife was a step ahead as usual. I wanted to give my reflections and numbers from the meet this weekend. This will be long…
Squat
1- 160kg (352lbs) Very safe number for me. I missed this attempt on depth, apparently. I think the judges in Jeremy and I's heat were being super stingym but whatev.
2- 162.5 (357.5) Went up a smidge to be sure to hit convincing depth and get a rep in so I could go for it on my 3rd. I got depth but didn't wait for the "rack" command so, no rep.
3- 165 (363) Still pretty safe but I was really anxious about not getting in a squat so I made a tiny jump again and easily nailed it thanks to J and Margie for yelling at me to "hold it!" before racking. I had hit 385 for a single in Ohio (by mistake) and was planning on attempting a heavier weight on my 3rd attempt but it was not to be. Glad I got a rep in though. I'm gonna call 363 my PR now since no one else saw me squat the 385.
Bench
1- 102.5kg (225.5lbs) Planned on opening at 235 but the pause seemed really long and freaked me out. For those who don't know, in a meet the bar must come to a complete rest on your chest before you hear the command of "press" and can continue with the lift. Made it.
2- 107.5 (236.5) Still geeked out bu the pause. Made it.
3- 115 (253) Grew a pair. Would have been a PR, missed it in the lock out.
Deadlift
1- 192.5kg (423.5lbs) Safe opener (as the announcer exlaimed). Easy.
2- 205 (451) PR. Also easy.
3- 212.5 (467.5) PR. Also easy. I wanted to end on a positive so was a bit conservative. After thinking about it and looking at video of the lift I wish I had gone heavier. I feel confident that I could have hit somewhere near 490. Ironically I was most anxious about this lift since I trained it the least in preperation for the meet as I tend to get injured when pulling a lot of volume. I only pulled 3 reps a week, and 2 reps the last 2 weeks when I failed at 415×3. It proves what I thought was a truth (for me at least) about this lift. It's more about determination and emotion than any other lift. Pretty satisfying to pull an easy 467. Previous PR was 440.
Overall this was a great experience and something I'll do once or twice a year for sure. I'm happiest that I was able to stay healthy and injury-free and be able to test my maxes. 1RMs are something I hadn't tested in well over a year. Thanks a bunch to my fellow SBK lifters whom it was a pleasure and an honor to take this journey with, and particularly to Jeremy and Margie for their selfless guidance and tips along the way. I may just have to start coaching in my singlet now, deadlift rules, of course 😉
Thanks for reading!
mark rippetoe is hosting an 'ask me anything' thread on reddit right now: http://www.reddit.com/r/Fitness/comments/n13d8/i_am_mark_rippetoe_author_of_starting_strength/
of course he answers questions in the starting strength forums all day but there are some interesting questions coming up in the reddit post.
for those interested in the fette sau food fest dhalioua@gmail.com
just wasted six minutes of my life reading that REDDIT thread i will never get back. if i still drank i'd be tossing them back in despair right now.
My meet post
Squats
My goal was to hit 413 here. Opened up at 385, 10lbs under my most recent heavy single this summer. I did this:
http://www.youtube.com/watch?v=FHXGwcnupro
I decided to go up to my planned 2nd attempt at 407.5, 2.5lb higher than a PR of 405 that I hit one time almost 2 years ago, and I did this:
http://www.youtube.com/watch?v=-wC60ddFw6U
I decided to jump to 413 because I wasn't going to let there stupidity fuck up my plans. 413 was heavy I took it down got a little out of the whole with it and lost it. I'll have it in a week or two. So no lift on the squat for me.
Bench went better. 275 was a joke, 297 was hard, and I got a little conservative and went to 303 for the third. Turned out to be the right move, it was difficult but went up. Really happy to break 300 in a competition style paused bench press.
http://www.youtube.com/watch?v=Tzzcssacv0w
DL was a blur, pulled an easy 451 to open. Jumped big to 485 because I didn't have much left in the tank. Got that a few inches of the ground before I gave up on it. Passed on third attempts as I was pretty much done with that meet by then.
Weird meet for me, I was happy for everyone I was with, who all had some great moments, especially my favorite lifter who PR'd everything. I was pleased with my bench, I felt like I accomplished something there. But the squat just left a bad taste in my mouth. Those lifts were good, I knew it when I hit them and I knew it when I watched it on video a minute later. So did everyone else who saw them. I have always liked the USAPL because they drug test and they have tight movement standards. The knock on them is that sometimes the judging is schizophrenic, never had an issue with until Saturday.
congrats to all the powerlifters, awesome work!
Today’s WOD was of course harder than I thought it would be.
9:46 @ 125#
Everything unbroken until the last set of pull ups (damn it) which were done in 6/3
squats got slow but I didn’t want to put the bar down.
Really great 5pm class!
Someone mistakenly grabbed my Large FGB Hoodie instead of their Medium. I have your M in the office for when you realize. This will seem to pose a problem for a while as they all are brand new and exactly the same.
@Michele–ooh, SO AM I interested to see how Robb and Nicki do feeding their kid. Last night Nick and Linus and I had dinner with some new parents–their daughter is 3.5 months old–and I could see in their faces the "MY toddler will never eat only white food" look that I used to have.
Linus does better than most kids–he starts the day w/ 3 scrambled eggs w/ half an avocado doused in sriracha–but he would eat oatmeal with bananas at every. single. meal if we let him. (Oatmeal being the concession we've made to toddler white food in our house.) It's a constant struggle and I will bow down to Robb & Nicki if they win it. (And yes, my son's breakfast is bigger than mine.)
I think toddlers are evolved to eat bland foods; I've watched Linus's palate devolve as he's aged. Even in places where chicken fingers don't exist this happens: When I lived in a rural village in Borneo, little kids ate white rice, while everyone else ate rice with spicy stuff on top. Of course there's a power game involved, too–the trick I think is to keep *offering* the colorful foods even if they only ever eat the white ones. (Then there's daycare, where L eats bagels and waffles and god knows what-all because I am too terrible a parent to make his own food every day that he will not eat because he sees the other kids eating bagels and waffles.) More power to Robb & Nicki if they can successfully navigate this whole minefield!
That hoodie post was mine, not J's
My wife is very talented. I appreciate the kind words about the photo.
As for the strength peeps, nice work! All the PR's– very sweet. Really wish I could have gone, just too much going on with the move….
Jeremy's 408 squat was more than legit (I saw the video)– crazy-bad judging on that platform.
My meet post
Squats
My goal was to hit 413 here. Opened up at 385, 10lbs under my most recent heavy single this summer. I did this:
http://www.youtube.com/watch?v=FHXGwcnupro
I decided to go up to my planned 2nd attempt at 407.5, 2.5lb higher than a PR of 405 that I hit one time almost 2 years ago, and I did this:
http://www.youtube.com/watch?v=-wC60ddFw6U
I decided to jump to 413 because I wasn't going to let there stupidity fuck up my plans. 413 was heavy I took it down got a little out of the whole with it and lost it. I'll have it in a week or two. So no lift on the squat for me.
Bench went better. 275 was a joke, 297 was hard, and I got a little conservative and went to 303 for the third. Turned out to be the right move, it was difficult but went up. Really happy to break 300 in a competition style paused bench press.
http://www.youtube.com/watch?v=Tzzcssacv0w
DL was a blur, pulled an easy 451 to open. Jumped big to 485 because I didn't have much left in the tank. Got that a few inches of the ground before I gave up on it. Passed on third attempts as I was pretty much done with that meet by then.
Weird meet for me, I was happy for everyone I was with, who all had some great moments, especially my favorite lifter who PR'd everything. I was pleased with my bench, I felt like I accomplished something there. But the squat just left a bad taste in my mouth. Those lifts were good, I knew it when I hit them and I knew it when I watched it on video a minute later. So did everyone else who saw them. I have always liked the USAPL because they drug test and they have tight movement standards. The knock on them is that sometimes the judging is schizophrenic, never had an issue with until Saturday.
arrrgggh, the blog just ate my post! why does this happen???
Pre-class:
-about 30 minutes on the black mat: half spent mobilizing my business/half shooting the shit with some fine people.
Warmup:
-line drills (i hate the superman because it requires silly coordination skills)
-Warmup 2 at 20#, finishing with about 90secs in middle split.
-Clean/FSQ prep
WOD:
9:06 at 115#
-as per Fox's suggestion I scaled up the weight to bring it closer to Hoboken weight (125). Scaled the reps on the FSQ to only 3 per round though. This was still tough!
-Need to work on getting down lower and faster on my cleans. Great partnering with Christine who coached me along the way. Also thanks to Noah also helping me on my technique and to Fox and PR for the push!
Strength Class day 10.
Ive been really enjoying this cycle, again for the upteenth time.
BSQ- 260X5X3 Felt good, understand the squat a lot better, have been really enjoying the progression ive made here.
Bench 215x5x3. Im really pumped, about this lift. Ive been failing at 215 for a while now, first it was for 3×3 then last wednesday I failed 5,4,4 and i didnt think Id hit it as easily as I did. Only rep 5 of the 2nd set was a quasi grind
Deadlift 280. This lift is the one i feel best about cause the weight has felt pretty light since making a few form adjustments and not squatting the weight but reallly pulling it
Cant wait till wednesday.
dh3
After seeing the Hoboken wod that rx's 185# cleans, I couldn't recall ever attempting cleans that heavy. So I scaled up today's wod to 185# and did 5 rounds (instead of 6). Felt GOOD. 6:17. Yay for confidence going into Saturday.
charlotte – all good points, love hearing your perspective.
i do wonder though for someone who is so lethally allergic to gluten that they become ill if it so much as flickers across their horizon – how could they exist in a household where gluten was being tossed around by a toddler? this is all theoretical for me, since i am neither gluten intolerant nor a parent, but i am curious…. time will tell, i'm sure.
strength cycle week 4.1
squat: 225x5x3
this is the beginning of a deload for me since i failed at 245 last friday. i'm honestly happy to deload the squat since my other lifts are progressing well. 225 is a pretty safe weight for me and went up fine. jeremy had me narrow my stance a bit which helped me reach depth — this was actually a cue margie gave me months ago that made my squats more comfortable, and i had forgotten about it. so i'm gonna add that to my list of million things to think about while squatting.
bench press: 130x5x3 (PR)
this was a fun lift today and 130 went up pretty well. they seemed to get better each set as i got more organized and focused.
deadlift: 260×5 (PR)
really happy this went up! 250 had been a sticking point for me for a while (this and last cycle) so i'm excited to lock in 260. the last rep was pretty fucking hard though. (✿◠‿◠)
then post-class bareburger with some of the strong folks which was really good!
Thanks for your support! I was inspired the fist moment I came to CFSB and especially inspired by all the women. Ladies expect to hear from me! Thank you!!