Weighted Pull-Ups
CFSBK behind the scenes!
Sometimes we get asked who the sinister forces behind the scenes at SBK are. For your own personal interest, here goes:
Blog: David posts the CFSBK blog daily. All the grammatical errors and the occasional late posts can be marked up to the oso. It’s a labor or love.
Photos: Asta, Dan R and Malcolm all contribute photos for the blog. You can usually see the photographers name in the bottom corner of the picture. The instagram is curated by David and Jess.
info@CrossFit.. The mysterious info@ account is managed by none other than admin extraordinaire Jess F.
Group Class Programming: Coach Fox does most of the Group Class programming with inputs from David and feedback from the coaching staff. The last cycle was programmed by David.
Cleaning/Maintenance: We think Russel Major was sent to us from the CrossFit Gods. He cleans the gym 4 days a week as well as takes care of maintenance and helpa with any build out.
Graphic Design + Merch: Syncere Martinez over at Afro Brutality prints our T-shirts. Coach Fox figures out the designs for merch. Our website and digital graphics are done by Michael M at Michael & Associate
Accounting: Fernando O (David’s dad) who is a more mature, more organized and more type A version of David graciously donates his time and energy to make sure CFSBK’s finances are in order and David isn’t spending the gym into non-existence.
Odds and Ends: We’ve had so many people contribute in little ways over the last 5 years that it would be impossible to give everyone their due recognition in this blog post. From equipment donations, help with moves and equipment building, transportation, furniture donations, links for the blog and everything in between, this has truly been a community project. Thanks so much to everyone for all their contributions, comments and commitment to the program!
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Why Women Can’t Do Pull-Ups NYT
Why Can’t You Do Pull-Ups? CrossFit
Dauchshund Day 2011 (Herschel makes a cameo at 1:30 and 3:00!!)
OK, so I'm going to go ahead and post all my "remote" workouts on the CFSBK blog to keep some semblance of a journal together since I stopped recording all our other workouts anywhere but here.
dealwithitdog.gif
As expected, heavy programming from the start at CrossfitMNL.
Foam rolling, running drills, PVC C+J drills, and empty bar C+J drills to warm up.
EMOTM 8×2 Squat Clean and Push Jerks
95, 115, 125, 135, 140, 145, 145, 145
Then , a hero WOD (DT) done at 135#:
5 RFT (13:59)
12 Deadlift
9 Hang Clean
6 Push Jerk
Self prescribed t-spine roll out and 3×15 hollow rock cashout.
8 minutes of dauchshunds set to serene music is a perfect start to a friday.
later on when you're ready to rev up for the weekend watch this http://www.hulu.com/watch/229352
oh also, 6p last night with josh & melissa. worked to 55# on the press work.
did the partner WOD with kristin in 12:15, good times. 16" box and scaled to 5 on the push-ups since i had rowing in my future.
CRASH-B work: 20 min easy row then 5 sets of 20 pulls at 6000m race pace.
I don't have to post about my warm up because Todd already did. "He's a good man, and thorough."
I worked up to 85#, which I failed. Went back down to 70# and started my first round with this. It went fast but I knew it wasn't sustainable. I dropped down to 65# for the last 4 rounds. Up until today I think 63# was the most I ever cleaned. I'm hoping to come back to cfsbk bigger and better.
5 rft (11:40) there was a 15 min time cap
12 deadlifts
9 hang power cleans
6 push press
Everyone kept coming over to tell me to push jerk and I just didn't want to. I had so many issues with the squat clean sequence I just wanted to do what I felt comfortable doing. My arms were burning just like they did after the db snatch and toes to bar combo. Need to work on getting under the bar!
6am with Nick.
CRASH-B 6k row test: 22:10.3. Average 500/m split of 1:50.8. Average s/m of 25. Some more numbers from the erg:
meters /500m s/m
1200 1:50.8 25
2400 1:50.9 25
3600 1:51.0 25
4800 1:51.3 26
6000 1:50.0 27
My stretch goal was to hit 22min even. Almost got it. I've done 5k rows in the past and have suffered and slowed down mightily at the end. I'm very happy with the evenness of the splits today.
For everyone else doing the 6k row this weekend, my 2k average 500m split time is 1:44 and my best 14min piece average 500m split was 1:53.7. Good luck CRASH-B'ers.
today's WOD was "get to work on the 4/5/6 delayed due to an investigation without attacking strangers".. I finished in 1 hr 30 mins.
Solo strength cycle day this morning.
Squat: 295lb x 3 x 3
BTN Press: 105lb x 5 x 3
Weighted Chins: 55lb x 5 x 3
Jeremy suggested playing with the volume on my 3rd bonus day's squats (morning strength cycle only meets 2x/week) so I did just that. Also adding BTN press and weighted chins so I can do work but stay on track for the group classes.
I heard about the NY Times pull-up article yesterday and can't read it for fear of getting really pissed off.
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Returned to benching and deadlifting last night, it's been 9 and 19 days gap respectively….
Deadlift: 165×5, 210×4, 250×3, 290×2,310×1, 325×1, 345×1 and 290x3x3
This was pretty easy. Felt my lower back fatigue though.
Redid bench workout from last Tuesday (week 3, workout A of the Jim Steel 5-week bench program):
Press grip Bench: 115×4, 137.5×4, 160×2, 185x4x5
I wasn't quite as close grip as previously because my elbow is barking. Golfer's elbow will not go away, even with little to no activity. I think just folding my arm while sleeping is aggravating it! Anyway, about 3/4" from the smooth, so still pretty close. Overall this was fine, maybe not quite as easy as last Tuesday.
Earl pulled out the fat bar and I did one curl to feel it out, but I felt my stitches pull and that was that.
Maybe next week I'll get back to arms and chins. Feels OK to do less right now. Between my arm healing, stress at work and my overall headspace, it's a good time to keep things going but not go crazy.
ATTENTION MARIAN:
I took your jacket out of the lost and found and hung it back up.
Adding a little cheap and easy pulling on Fridays. Just going to pick up something heavy and be done with it.
Sumo Deadlift with 3 thick Chains Accommodating Resistance
Worked up to 275x1x5
315 felt like it was glued to the floor, havent pulled sumo in a bit and felt like I had no leg drive.
Crash B 6k row test: 27.49 @ 2:19.1/500m @ 24S/m
Definitely not as bad as expected going in, not a day at the beach either but not suicidal. After about 3500 you kinda forget about the suckage and just focus and finishing. I actually picked up my split time as I went along, meaning I should have went faster but I was concerned about not dying so I went conservative. Realistically 5 secs of the splits from the 14 is very doable. Thanks to Dan for cueing me as I started to drift in form. Actually I can get my split time down with just better form.
Dan here's the video I was talking about. Eric Murray breaking the world record for indoor rowing. 1 hour non stop rowing, 18728m, HR at 190 for almost an hour. JEEZUS!!!!!!
(http://www.youtube.com/watch?v=7ygfyfzQFSY)
Rest in Peace, Manny Steward. Legendary trainer, and, in my opinion, the greatest living commentator in any sport. A class act, a man for others.
Nothing says support like…
http://www.flickr.com/photos/cfsbk/8123719596/in/photostream
.. and angel giving you lifting advice. And someone screaming at you.
Did tomorrow's WOD today. Worked up to 125#x5 for the BSQ, which was pretty challenging but I feel like I could maybe get another 5-10# next week. Thanks to Nick for helping me with my squat stance, which I am basically constantly futzing with.
For the accessory work, RDLs @ 55#, unilateral push presses @ 30#, and weighted sit ups with a 45# plate. I do mad Pilates, yo.
Oh, and I thought today's blog photo was of Laurel but it must be some dude in a wig. I mean, everybody knows chicks can't do pull ups!
KH, FTWx2
worked up to 115# bsq def room to grow.
post wod nap today. for real. felt like i got bit by the tsetse fly. then watched HALLOWEEN!
Cloyde: "It's a real prick of a thing." Love it.
Did today's 6K erg test with the morning crew. Great to see so many familiar faces and then get breakfast with Charmel and Clyode afterwards.
6K at 19SPM and 2:07.5 splits, I had hoped to hit 2:06 for each 500m split, but couldn't seem to maintain that pace. Maintained the 19SPM until the final 400m where it moved to 30SPM.
Here's the heart rate data for today's training:
http://connect.garmin.com/activity/237207268#.UIr49sXZWWc.facebook
Clearly, I'm slacking.
Ok, the Times article really did not bother me in the slightest. IIt's a really crappy headline, but the article is not saying "girlz are weak ahghhag". It's just saying the women have different physiology. I see really strong women at our gym who squat a really large percentage of their body weight, and same with deadlift, do banded pullups day in and day out with the goal of attaining one or two pull ups or chin ups.
Frankly, the study is probably really useful because we don't have enough exercise studies about women, and how to effectively train women best. Perhaps even a crossfit experience that recognizes differing physiology would be better for training the average crossfitter, even though we know that talented/strong/etc female crossfitters can do lots of pullups.
Posting yesterdays WOD:
Very light on presses, still babying the shoulder
45×5, 65×5, 85x5x3
Then the workout with Whitney as my partner
11:09 (I did 30" box jump, 10 and 10; Whitney did 24", 5 and 5)
Whitney kicked ass and flew through everything. I slowed us down with push ups breakng downin the last two rounds. Pull ups were unbroken until the last round then I think 5, 3, 2.
Todays make up of Wed squats:
45×5, 95×5, 135×5, 185x5x2, 185×10.
The 135 was actually feeling heavy but the 185 felt very doable.
Acc work done very slowly.
Dear MGMT:
I think I left my water bottle at the gym last night after 7pm class. It's silver with the lululemon logo and manifesto written on it in various colors. Please don't toss it! I may not be back at the gym until Sun or Mon, but I will grab it then. Thanks 🙂