Spend 15 minutes working up to a heavy double.
Goal is to go a bit heavier than last week’s triples.
Post loads to comments.
(e3/4) compare to 5.3.12
Complete the following couplet for 5 rounds:
Within 2 minutes run 270 meters then perform as many Strict Pull-Ups as possible
Rest 2 minutes
Post total reps and Rx to comments.
“I’m in the DC area for work travel this week and spent last night at a retreat center in western VA that is a former colonial farm–lots of gorgeous old oak trees with spreading branches. So I climbed one! The lowest branch was 7+ feet off the ground so I had to pull myself up–which I totally could, thanks to pullups and knees to elbows and everything else. I got up about 30′ eventually (up past the branch you can see over my head). Here’s a picture of me (in my work clothes) with another colleague.”
-Charlotte K
Memorial Day Murph!
Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile
Partition the Pull-ups, Push-Ups and Squats however you’d like. If you’ve got a 20lb vest or body armor, wear it. As always, scaling options will be provided.
Appropriate scaling
by Coach Fox
originally posted on 8.13.10
We all know that CrossFit is infinitely scalable. We have CF Kids who do scaled down versions of what our regular classes look like. You tell your Mom and your Grandma that yes; they too, can walk into their local CF affiliate and get some. In Foundations at CFSBK or at a Level 1 cert, your coach lectured you that CrossFit is constantly varied, functional movement, executed at (relatively) high intensity. Remember that adjective: relatively. After CrossFitting for a while you may feel like you should do every WOD Rx’d…not so.
What high intensity means for all of us is different. Sometimes the difference is scaled via time/perceived effort. For example: 2 athletes complete Fran as Rx’d. Athlete A finishes in 3:00 flat, while athlete B finishes in 6:59. One took more than 2x as long as the other. Did they both get a dose of CrossFit? For sure. Let’s assume that athlete B scaled back intensity and paced the workout more and didn’t redline because he didn’t sleep well the night before and was feeling sluggish. That sounds like smart scaling to me. Here’s another scenario. Athlete A is the same, but athlete B finishes the workout in just under 12:00. He breaks the movements up into 3 or 4 at a time from start, and his movement is a mess from the 10th thruster on, missing ROM on a few of the pull-ups along the way. He was well rested and just really wanted to do his first Rx’d Fran. Here athlete B gets a very different workout. It became more a matter of slogging through to the finish instead of sprinting to the end, and the metabolic effect of the WOD was lost. Some scaling on weight or reps may have gotten him the intended effect of the infamous 21-15-9 of thrusters and pull-ups. If his thrusters were the limiting factor using a 75lb barbell may have been appropriate. If pull-ups were the time suck then maybe going 12-9-6 on that portion would have made the difference.
Just this week you were challenged to find your max weight for a “4 minute Grace”. This was a great active lesson on scaling that I hope you got. Sure, sometimes it can be good just to go at a WOD Rx’d for the sake of completing it as such. There can be some real mental/emotional benefit to that. The majority of the time though, when it comes to met-cons, especially the short/intense kind, try and find where your intensity level needs to be for the intended effect of the workout. Then focus on getting stronger and the Rx’d weight will come. A good estimate for high rep barbell work is to use around 65% of your max. So if your max clean and jerk were 150lbs, then 95-100 lbs would probably get you a good dose of Grace. If you’re not sure where or when to scale, just ask one of the coaches as CFSBK. That’s what we’re here for. Cheers to good training.
Congratulations to all the Strength Cyclers who hit PR’s yesterday. Post results to comments!
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Donny Shankle push pressing 140kg (308 lbs) youtube
Matt Chan does a 2000m Row, 50 Pistols and 30 225# Hang Cleans in 12:04 CrossFit Games
Great Total last night! The folks from the other classes were great to lift with and everyone seemed to have a really good time– nice work strong people!
Squat: 350/365/375 (15#PR) BAM
Press: 165/172.5 (PR)/175F
Almost had that last one, but it just took too long. I'm just happy to be back up where I was prior to concentrating on the bench– I did 3 Wendler press cycles in a row with micro jumps and no deloads and voila– right back in PR territory… sweet.
Deadlift: 385/405F/-
I did not have high expectations. For one reason or another, I skipped my deadlift workouts a lot this cycle. I'll get it back up this summer– 10 pound gap between squat and dead seems silly at this point.
Total= 932.5 (27 pound PR)
Once again, thanks to Jeremy for his awesome coaching, queues, patience and latitude with my attitude.
It was very motivating and inspiring watching some of the total yesterday. Congratulations to all of you strong people!
The Strength Cycle Total was awesome! The last eight weeks have been intense, inspiring, frustrating, exciting and, thanks to my amazing classmates, so much fun. Watching Kim become a squat goddess was the best! Thanks Noor for making me want to do this, and thanks Jeremy for everything!!
Squat: 115/130 (22.5#PR)/140F
Press: 65/70/75 (15# PR)
Deadlift: 165/175/190 (30#PR)
I got greedy with the last squat, but after spending 3 weeks trying to get past 100, am more than thrilled with 130.
Oh, and thank you Margie for the pep talk and tips before my second squat! And, I should have listened and tried for 135 not 140 on the 3rd 🙂
6am with Coach Osorio. Worked up to a 195# double on the push press. Same weight I did a triple with last week. Just wasn't feeling it today. Arms are still stiff from Cindy on Tuesday and the weight felt heavy.
5 rounds of:
270m run
max reps strict pull/chin-ups
(each round is 2min)
9-9-8-7-5 on the pull/chin-ups. Mainly did chin-ups. The runs were all in the 50sec range.
Rob! BADASS!
Congrats to everyone who Totaled last night. Y'all make me wish I were back in strength cycle again (and it will happen, but not until after the marathon).
One of these years I need to stay home for Memorial Day weekend just so I can try Murph. Alas, I'll be in the ATL.
Choo choo!!! all abourad the PR train, next stop, Awesomeville! congratulations you scary beasts on those awesome numbers!
That's fantastic!
6am with coach D.O.
pre wu
foam roll
droms
shoulder mob w pvc
ohs w pvc
1.30 plank
WU2
PP
(45 95 135)
185 195 205
the lifts seemed to get easier as the weight increased.
WOD
250m row and strict pu. 6 per rnd.
impressive numbers on the total board. congrats all.
Awesome total last night!
PR'ed on all my lifts.
Squat 295
Press 165
Dead lift 360
From 8 weeks imagine if I go all year? 1K total here I come.
To all my fellow strength peeps I love you all and I hope to see you back in the next cycle.
Congrats Totalers, I enjoyed watching the squats. Lots of digging deep.
Matt Chan elbows a girl in the crowd in the nose at the end of that video.
The winner of the NYT meat ethics essay was announced. I liked it.
http://www.nytimes.com/2012/05/06/magazine/the-ethicist-contest-winner-give-thanks-for-meat.html?_r=3
Congrats Totalers, I enjoyed watching the squats. Lots of digging deep.
Matt Chan elbows a girl in the crowd in the nose at the end of that video.
The winner of the NYT meat ethics essay was announced. I liked it.
(I posted the link but the post was arrested).
Rob, that is awesome.
CrossFit Total:
Squat – 305
Press – 135 (10lb PR)
Deadlift – 375 (10lb PR)
Total – 815 (10lb PR)
I was pretty happy with progress on the shoulder press, and moderately happy with the deadlift. Could have done a lot better on the squat, but that will come.
Most importantly, I've come a long way since the days of being stuck at 230lbs on the squat and 100lbs on the press. And it's all thanks to Jeremy and his awesome strength cycle. Whether you want to get better at CrossFit or just plain stronger, this is hands down the most effective strength class I've ever seen.
Congratulations to everyone who particpated last night – it can get pretty intimidating and everyone should feel really good about being there. Looking forward to the next cycle!
Well done, strong people.
Last night was a blast even from the sidelines.
You all put up some amazing weight.
Thanks, Jeremy, for suggesting I press and thanks for being willing to build me a "tower of power" if I needed it. Thanks, too, to Jason for the excellent tape job on my ankle.
I pressed 120#. When I started the cycle I was pressing, poorly and sloppily, 60#. I'm happy.
Great total, everyone. Shouts to my 6:30am folks.
Squat: 285/305/325 (60#PR)
This one was hairy but it got there. Really stoked to get into the 3's.
Press: 120/125/130F (12.5#PR?) I'm going to focus the next cycle on press and bench to get these lifts up to snuff.
Deadlift: 335/350/fin (25#PR) I mostly wanted to hit 800 and stop for the evening. Deadlift felt like it had more in it, maybe to the tune of 360 or 365.
Total= 800
Taking this class will improve your poise and focus. I cannot recommend it enough. Plus, you get to work with Jeremy, who, when he rolled his character, somehow wound up cleric/magic user/fighting man and is a boon companion to anyone who wants to exert themselves against the universe.
Shit. Almost forgot. Run like the wind Ragnerians. I'll be there in spirit. Do a shot for me.
WARNING: long, navel-gazing post ahead.
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I have been doing strength cycle almost continuously since June of 2010. I looked up my initial Total numbers and saw that it's taken me 21 months to put 100 lbs, roughly, on my Total.
That is clearly the most patience I have ever displayed in anything in my life 🙂
Some new training methods this cycle:
1. Went over to Wendler 5-3-1, so there was a lot of new assistance work I was doing every workout – all of it upper body (upright db rows, bench DB presses, various tricep extensions, standing DB presses, etc.)
2. Only squatted twice a week – once heavy, once "recovery" weights only.
3. Deadlifted on the day I didn't squat, so all deads were on fresh legs.
4. For the first 5 weeks of the cycle, I also did conditioning work after lifting and on rest days. That was fine until about week 6, so I pressed pause on it until after the Total.
Went into the meet at a bodyweight of about 152, which is an all-time high.
My prep for the meet was good, until Saturday when allergies attacked me out of the blue. I wasn't even sure I was going to make it yesterday, so thanks to everyone whose energy bolstered me. From the minute I walked in the door to see how it felt to warm up, I knew I had to follow through.
I also decided to open HIGH on my lifts, not conservatively. I have learned from experience that I don't usually succeed on the third attempts, so it's go big or go home for me from now on.
Squat
Previous 1-RM, set in March, was185.
180/187.5 (PR)/declined third attempt
Big deal to PR my squat again so soon!
I had 195 on my back for a walk-out the other day and it solidified my desire to squat 200 as a kind of ultimate, holy-shit kind of goal.
Press
My press 1-RM, 72.5, is nearly a year old, which, as I have said repeatedly, is incredibly embarrassing. I was hoping the weight gain and assistance work would help me crush my PR.
75(PR)/80 (PR)/82.5 (F)
Deadlift
Again, I planned to open at PR weight. Thank god I did, because it was a shitshow after that 🙂
215(PR), 220(F), 217.5 (F)
TOTAL: 482.5 (PR)
I really enjoyed getting to know the newest beast on the block, Alissa Mounsey, as well as lifting with Earl (Mr. Focus), David Turnbull, of course Rob and Bina, This cycle is also notable for the return of Cloyd and cameo appearances from the godfather of the strength cycle, Mr. Jack Levavi.
I hope you all see the photo of the T-shirt Jack had custom made for Jeremy 🙂 It's perfect!
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As always, none of this would be possible without our coach, who spoils us with his attention to detail, precisely edited cues, and persistent enthusiasm for the art and science of getting strong.
A cool thing happened yesterday. I did my first ever RX'd WOD. 9 months after I started at CFSBK. Anyways – it felt good – and I just want to say thanks to the Lady Fox for making me try KB swings at 16 the other day.
And congrats to all the lifters last night. It was very fun to watch.
Peeps, follow #distanceisfutile tomorrow thru Saturday to see how Team Skull & Borg is doing at Ragnar. Can't wait!
Excellent work to all of the fellow Strength Cyclers last night. There was a lot of energy in the air, and I'm sure that helped some of us hit the numbers we did. It was great meeting everyone, and it was a pleasure lifting for the past 8 weeks with my partner D-Turn, the lovely Michele, Alyssa, Rob of Is, Bina, Bev, and El Padrino himself, Mr. Jack Levavi.
Squat – 315/335/355 PR
Press – 145/155/165 PR
Deadlift – 365/405 PR/415 F
Total – 925
This past December in the group class CFT, my numbers were;
Squat – 275
Press – 125
Deadlift – 335
Total – 735
The numbers don't lie. The numbers are the end result of following Jeremy's coaching, getting adequate recovery and eating like a horse (5 meals a day). If you've felt that you needed to get stronger, step up to the platform and experience it for yourself.
I can't believe I missed my day of fame! Just getting back after a looong trip to Seattle. Way too much travel this month, but I may have raised $10 million for the Nature Conservancy this week, kind of cool. Have a secret hope to be in the gym on Friday at noon, we'll see if it can happen.
Congrats Totalers!
AWESOME 6 pm class today with Margie and Josh
PR'd my Push Press 80lb
39 total pu's on the wod (green band) AND I got through all 5 rounds of the running, which was shocking and pleasantly surprising! Thanks to Margie who was extremely encouraging and pushed me to get through it. Also shout out to my partner Sarah who totally kicked ass!