A Day in the Life of Samantha Briggs
- We’ve got about 20 people RSVP’d for this Friday’s Ice skating event at Prospect Park. Get stoked!
- There are 58 people signed up for the 2014 CrossFit Open. That puts Team CFSBK at the 5th largest team in the world! Not sure if you should sign up? Read this article.
- Want to try something new? Check out our Mat Pilates class with Kristen H happening tonight at 7:30pm!
Training vs. Testing
by Coach Noah
All last week attempted One Rep Maxes (1RMs) here at CFSBK. People moved some impressive weight, beat old PRs, and gained insight about their training and their performance. Going forward into Crush Week, now that many of us have some experience exploring the outer margins of our strength, let us discuss what testing is, as opposed to training, and where both of these concepts fit our development as Crossfitters.
Training
When we train a skill or movement, we perform with a direct and focused outcome. At CFSBK we mainly use a “linear progression” model for our strength training, which allows us to slowly and steadily increase our strength and avoid plateaus. We mix this with conditioning and muscular endurance training that is designed to complement our strength training while drawing from a deeper pool of movements and time domains. Our training is never random- our coaches spend a good deal of time and energy to make sure that each movement we do in the gym makes us stronger, more mobile, and works to address weaknesses and imbalances. At CFSBK we train submaximally 90% or more of the time- basically if it is a workout without a “Girl” or “Hero” name or a One Rep Max test, consider it training, and handle yourself accordingly, as described below.
Good training is generally submaximal, which means we use loads or rep schemes that are lower than our absolute ability. Training submaximally is great for a number of reasons. It allows us to train with proper technique, avoid injury, and recover better. Training submaximally also lets us “own our exercise” and perform our reps with good speed, authority, and confidence.
Your own training should draw on these concepts. Your training should be submaximal, with an eye on the larger outcome your training session will have on your general fitness. During training, failure should be nearly non-existent (I will discuss this further at the end of the article) and we should reflect about what today’s work means to our greater plans both before and after our training session. We should leave each training session feeling that we accomplished our goals and are moving forward with our bigger plan.
Testing
Testing is the rare and exotic unicorn in direct opposition to the common utilitarian draft horse of training. Compared to training, testing is rare. At CFSBK we have programmed crush weeks, during which we will program more “named” workouts, or generally tougher workouts that are related to the training cycle we have just completed, with an eye on testing how effective our training has been. Unlike training, where we have a full understanding and direction for our daily toil, a day of testing can be a bit of a wild card. Coach Jeremy has referred to it as a “performance,” and just like on the stage, sometimes during a test we bring the house down, and some days we fall flat. Part of the value of training lies in this mystery and our reaction to it.
Why train so frequently and test so rarely? Testing taxes your body and has little progressive effect on your system. Moving extremely heavy load or at breakneck speed can lead to diminished accuracy in technique, technical misses, and is extremely taxing on our CNS. Incessant testing leads to poor recovery and less adaptive stress on our system. Adaptive stress fuels growth, so the more we test, the less we grow.
Why test at all then? Tests are necessary for benchmarking our progress, identifying weaknesses, and gaining experience and confidence in performance under pressure. The very reason the “girls” and “heroes” are referred to as “benchmark” workouts is that we should only perform them every so often as a yardstick for our strength and conditioning gains. Don’t be the guy who does Fran every friday. That said, every so often you should pick a workout and say “I’m gonna really get after this” and lay it all out there. It’s best to make sure it’s a workout we do semi-regularly so you will have some comparative data, and it’s good to pick a workout that incorporates movements you have been working on during your training so that you can reward your hard work with progress.
Failing and Bailing
This conversation is a long time coming, and an attempt to clean up some lax training habits and psychology that have become a bit too hardwired at the gym. The difference between training, where we very rarely fail, and testing, where we very well may fail, necessitates a discussion of when, why, and how failing/bailing should occur.
During training we should virtually never fail. We should be working submaximally, with a plan, and in control of the weight. Part of our plan is a plan to succeed. If we do fail it should be a technical fail- lost balance in a squat, hitting ourselves in the chin during a press- a mistake. Repeated failure during a training phase is a not-so-subtle message from our CNS that we are training too hard and need to back off or deload entirely. During a 6-8 week training phase you should be able to count your missed reps on one hand, with fingers to spare.
During a test, we may very well fail as we brush up against the ceiling of our strength, conditioning, and skill. This could be as simple as not being able to stand a squat back up after taking it down, or can be biting off more than we can chew in a WOD and realizing that we either won’t be able to complete it at all, or at least not before the next equinox. These failures will inform our training going forward, as they set concrete benchmarks about what where we currently stand. A missed lift or slow metcon shouldn’t be a cause for frustration, demonstrative shouting, or thrown weight belts, but as useful data that will inform our next training cycle.
Bailing is a luxury that weightlifters went without for many years. Bumper plates are an invention of Olympic Weightlifting, where technical misses occur fairly often due to the high skill demand of the movements. Powerlifters for years toiled away in “iron gyms,” without the ability to bail every time they got stuck in the hole. This week we had everyone get spotted during 1RM attempts, and asked that they hang in there and finish their lifts, even if it had to be with the aid of the spotter. Fighting through a rep is a learned skill, and often the feeling of “oh no, this will never go up” can one second later become “I’ve got it” with the application of a little tenacity. The converse is true- people can become so comfortable bailing the bar that the second their squat feels less than stellar they toss if off their shoulders. While there are some WODs and specific workouts where a (CONTROLLED) bail is ok (Grace for example) these bails usually happen at the TOP of a lift so the athlete doesn’t tire out or have to fight through a suboptimal position. Learn to fight out a rep, finish what you start, and don’t get comfortable with the idea of bailing the bar.
The Takeaway
The best athletes have a larger view of their training, and don’t simply walk into the gym each day without a plan, throw some weight on the bar, and see what they can do. Careful planning, listening to your coaches and your own body for feedback, and picking your times to test a lift or skill will all lead to greater succ
ess, faster recovery, and less injuries.
It’s crush week. Show us what you’ve got.
____________________
Part dance and part performance art, the kinetic drawings are a way for Hansen to merge her love for visual art and dance into a unified artform.
Ooohh the link on the todays blog is cool! Im inspired. We ought to try that out at our gym with the chalk buckets during an active recovery class or something.
But this is a late post about Monday WOD:
Tested a little bit more weight than the cycle to see how it felt. No pain so I was happy! Rowing went well too. Killed it with "the powerhouse quartet" team of four females. It was a good one!
Ended up with 1875#/4:24
Definitely looking forward to the rest of this week
WIth a catchy name (ArtAbs?) and a marketing team, I could see that video turning into a fitness trend for ever-ambitious New Yorkers: work your core while improving your soul! 🙂 Soon to be at Equinox and Crunch near you!
I was too conservative on the WOD yesterday. Anxious not to fail a set, I guess, I went for 165 on the BP. Went up on subsequent sets, but even 175 on the final set felt pretty easy. Should have read Noah's excellent text beforehand and then I would have known it was okay to push a little harder and possibly fail, as it is crush week.
6am. Wednesday's WOD Rx: 51 reps. Form went to shit for the last 10 reps or so.
6am with Jess and McD. Tomorrow's workout. Definitely did not bring down the house with this test and fell flat. Frustrating yet it makes me more determined than ever to improve my technique.
@Alex – here's the recipe from the potluck, although a few differences http://www.rickbayless.com/recipe/view?recipeID=234
I used whole chicken thighs/legs and sweet potatoes instead of the pork and potatoes. Also for the chicken version, you can just throw everything into the slow cooker to start and then at the end, reduce the sauce on the stovetop to 1 cup.
3875 lbs and 256 seconds. The rows really killed me and I had no pop left for most of them. Colin was smoking them.
@Linda thank you!!
7am Wednesday workout with McDowell,
44 reps on the scaled version. With all the mental preperation for the second 30, I still was very surprised at how heavy it felt, I had to rest 5-10 seconds after every snatch.
also that video of Sam Briggs is really cool. I couldn't watch the whole thing, but she is unbelievably impressive. I love that 50 bar muscle ups in 10 minutes is like her light warm up. I wonder if she's given up the firefighting? It's also awesome (to me at least) that Crossfit has an openly gay champion, and everyone's so matter-of-fact about it. The world has changed since I was a kiddo.
@Todd: Can you post your biscuit recipe from the potluck. Those were delicious!
Hey folks, I am moving out of my apt and working to help my landlord find a new tenant for March 1.
It's a sizable 1 br on Sackett btw Bond and Hoyt (close to SBK). Not sure what they are looking for to rent it, but I am certain it will be below $2k per month. If anyone is interested, please feel free to call me.
-Rob N.
516-551-3803
Finally cracked the rowing bench WoD today. 4th time of asking and no Captain Pukey today. Took it easyish on first row. Killed myself on the last. Was struggling for a good 10 mins post WoD.
Thanks to Brandon and Spencer for being great workout comrades in arms.
225 * 5 and :50
225 * 5 and :47
205 * 5 and :50
210 * 5 and :47
220 * 5 and :45
Also wanted to give a shout out to @Inka. Did my first Rolfing session with her last night. I won't get the anatomical or biological terminology correct here, but if you have mobility issues or question marks over alignment of your bits – does your pelvis tilt forward or back, do tight hips cause one of legs to splay out, are you over balanced one side etc – Inka does a preliminary assessment and then works to move fascia around to try to correct and rebalance to improve posture, movement and mobility. I know I need it, and strongly recommend it to others that may have questions or mobility issues
Tomorrow's WOD: 53 reps Rx, which I think is 14 more than I got 2 years ago. I'll take it!
Also fun to WOD with Serene, which I haven't gotten to do in a while.
Whoever made the chicken salad with the thai bird chilies? I think there was cilantro too? I can't remember – just that it was spicy and perfect and I would love the recipe. I want an entire bowl of it right now. Please please?
Todd,
Can you just please make me an entire plate of those biscuits?
Sam Briggs is a TFBA.
@joy here's the recipe
3/4 c almond flour
1/4 c coconut flour
1/2 tsp salt
1 tsp baking powder (or 1/2 tsp baking soda and 1tsp cider vinegar if you're super paleo)
2 tbsp butter
2 tbsp bacon fat
—-
2 large eggs
2 tbsp greek yogurt
1 tsp honey or maple syrup (can omit but just a tiny bit helps)
Preaheat oven to 350.
Start with the butter and bacon fat right from the fridge (and it helps if the flours are chilled as well). Mix the first 4 (dry) ingredients, then add the butter and bacon fat in pieces and work it all together with your hands until all the fat is well incorporated.
Add the final 3 wet ingredients and mix with a fork until combined. Put in the fridge for at least 5 minutes to allow the coconut flour to hydrate.
It should come out as a fairly stiff dough. Form it into 1-1/2" balls, flatten them a bit, and place them on a baking sheet (i actually use a cast iron pan, not sure if it makes a big difference). You should get 6-8 biscuits.
Bake at 350 for 30 minutes or until the tops brown a bit.
@davd, maybe i'll make bacon/egg/cheese biscuits for breakfast before the meet…
Thanks Todd!
Ditto that…thank you, Todd. Those were goood.
@JB Here's the recipe I used for the chicken salad but I made a couple modifications. Used coconut aminos instead of the soy sauce to keep it paleo, and the recipe has a mistake for the amount of scallions, should be 1/4 cup not 4 cups.
http://www.saveur.com/article/Recipes/Coconut-Chicken-Salad
Here are Rich Armstrong's bo ssam and the deviled eggs three ways recipes: they are up at thedailypaleo dot tumblr dot com.
6am with Jess & McD….1575# and 4:58 on the erg Not happy about my row time. My legs had nothing to give.
Did yesterday's bench wod solo today at 9am.
r1) 105×5, 52.2
r2) 105×5, 52.9
r3) 110×5, 52.3
r4) 115×5, 56.1
r5) 120×5, 53.7
Total: 2775, 4:27.2
-holy quads! I tried to go faster that last round but my legs just died on me. I tried yelling at them but that didn't work. happy about the bench though.
-spent about 15 mins immediately post wod working my quads on the blue orb. then capped it off with a couch stretch. hope this works. 😉
forgot to post my workout yesterday at 5:30pm with Ro
#1625 and 5:35 row
haha my rowing was not so good, i really need to work on keeping a faster pace and push some more. man, by round 3 everything felt a little worse! bench moved well though!
CRASH Bs training 12pm
Tabata Tabata Tabata was fun! This felt so easy after yesterday's WOD. My times were inconsistent, but that was to be expected for my first time doing this. I went too fast on the first one, I guess. Also I just noticed I should have been taking 5 mins rest between rounds, but I only took 3.
Nick- if you see this, you said it should be race pace or slower but that felt way too slow…does this work? Maybe I should aim for 1.50 next time and use the 5 mins rest? Race pace for me is around 2.00/500M, so this is quite a bit faster.
1. 1.49.8/500M 728M 41SPM
2. 1.52.6/500M 710M 34SPM
3. 1.52.8/500M 709M 34SPM
4RNFT
5 x strict chin-ups- unassisted- 3 in a row then 2 in a row in each round.
10 RDLs with 32kg KB
15 squats with 16kg for two rounds and 20 kg for two. Still using the band and box. I WILL learn to squat correctly at all times!!!
Did some silly, light snatch work with Serene which had us both laughing at our inability to catch in a squat…. Some day I will do this properly.
5:30 with Jeremy.
I did this workout before but couldn't remember when it was and had absolutely no memory of weight used. Bench was great, maybe played it too safe. Rowing was awful, as always. It could've been worse. I didn't make myself work as hard as I should've.
80×5/59.5
85×5/59.3
85×5/1:01.5
85×5/1:00.4
90×5/1:02.6
Then Jeremy's prescribed run around the block in the snowstorm! Great night. Im warming up to crush week.
Thanks coaches for letting me hop on a platform for a bit at 5:30. Trying to taper and figure out my openers for the meet.
Snatch
40×1,1 50×1 60×1 70xF,1 75×1,1,F,F 70×1
All the pulls felt fine at 75, but the weird footwork was happening on the catch again.
Clean and jerk
70×1 75×1 80×1 85×1 90×1,C,1,1
Cleans are super crisp lately, I just am a terrible jerker. The last rep was the best jerk I have done in weeks though. Fast, low, tight, and good footwork.
5:30 with McDowell. Did tomorrow's wod rx'd, for 66 reps. Did sets of 12-10-8 on the first round, triples for the second, and singles for the third. That was a fun one, I'm glad I braved the arctic tundra for it.
@Crystal- August 8th, according to my journal.
What's with snow and wrecking all of my carefully laid plans? The whole day was a moving target, constant deflection and re-orchestration. BUT I made sure 12pm class happened, and I'm pretty sure that's how I maintained my sanity for the rest of the day.
Partnered with Marie, who was a great partner!, on Monday's work-out: 2200# / 4:55.8
Went from 85# to 95# on bench press (felt fine) and 1:00.6 down to 57.5 on the rows. This was hard but not terrible. I haven't been doing much conditioning lately. I think I should have experienced more pain on this work-out, but it felt like I was rowing as hard as I could… I don't know.
In the remaining time — 2 ring dips on the minute for 5 minutes, shoulder mobility in between.
Then pushed a stroller with a sleeping 35-pounder through several inches of snow with 1 glove on for about 45 minutes. I'm slowly regaining sensation in my left hand.
Lauren, I can hear the inflection in your voice throughout your post, especially the "I don't know…" Love it. 🙂
Makeup post from Monday's WOD:
90, 90, 93, 95, 95, and I think I definitely could have done 95 throughout, but I was being cautious since my benching fails seem to catch me by surprise. Stuck between :51 and :55 on the row and ended with 4:20, which I was excited about. Partnered with Dolce and Alex, who were so encouraging and fun. I was dizzy for a bit, but didn't enter the almost-puking zone.
Snow day at work today, so I made it to the 5:30 class for tomorrow's workout:
Scaled to the lowest on the snatch, and got 62 reps at 35/55/75. I was super nervous about this one when I figured out what it was, but I tried to take the same approach to the snatch I've been taking this cycle, similar to McDowell's "Shut the fuck up and work" motto (a paraphrased outtake from his UTH piece you can ask him about), and ended up really liking it. I think my form has gotten much better with snatching this cycle? Hopefully I'm right? Enjoyed vaguely seeing Laura killing it Rx-ed in front of me.
Followed KH to AR with Fox, which is my favorite most painful way of spoiling myself. Great class, with the added bonus of learning quite a bit about some Satanic monument in Oklahoma.
Tomorrow's snatch workout was super fun. I think I went a tad too light on the 2nd set of 30, but had no idea what was possible with such volume. Would like to do this one again, knowing what I know now. It also went by too fast, wish it was longer. Or maybe a 2nd WOD after! Where's the crush in crush week?
Very heartening day at the gym.
Figured my back had enough rest and it was time to start fixing it.
Found a back rehab program from Diesel Crew last night that incorporated a bunch of stuff I already knew to do, but gave it some good structure and progression.
http://www.dieselsc.com/back-rehab-protocol/
Started today, felt good. Then did Pilates with Kristin aka CAGE, which was incredible. Despite being the weakest tummied person in the room, my back feels stellar afterwards. Hollowing/scooping/bracing, etc is my big weakness and what I need to work on. Highly, highly, recommended.
Recovery is feeling like a goal in sight, rather than something distant. This experience has been very different from my last injury when, to quote DO, they put me in a "glass cage." Far better equipped, and despite it being a pain in my ass, its quite an interesting experience.
good times tonight in 6:30pm class
Bench & Row WOD from yesterday
2250 / 4:35.3
90×5 each round on bench. these were fast and solid. probably could've done 92 or 95, which would've been a true grind.
250M sprints were… 55.3, 54.6, 55.1, 55.7, 54.6? Something like that, can't quite remember. They were relatively consistent and the second and last were definitely fastest.
Strategy was to pull hard for 8 strokes or so after quick-start, then settle in to something a bit more comfortable but still strong, and finish with 8-10 very hard pulls. Didn't look too much at the monitor and just made sure I knew when I hit about 90m so I could go all out.
FOREARMS felt like big sausages! swwwwwwole.
not as nauseating as i thought, but def took a while to fully recover.
Just watched the Sam Briggs video. She is so awesome! Watch it and fall in love. Muscle ups in a weight vest during an amrap wod!!!!!
5:30 with Jeremy.
Left feeling a bit out of sorts after yesterday's WOD.
175×5, 41.3
175×5, 42.3
175×5, 43.0
175×5, 43.8
175×5, 43.9
4375, 3:34.3 (214.3 seconds) total
Went for broke on number one and paid for it later. Legs were bricks by the end and my strokes were feeling pretty disconnected in rounds 4 and 5. Could've gone heavier on the bench, but reps under duress require more concentration than I think I had to give.
Made the noon class to make up for the missed Monday.
Partnered with Pablo, congrats on your new baby girl!
To say it was a terrible test would be an understatement. Trying a New Years resolution to more push-ups has done nothing but destroy my capacity for bench. December I was 125-130 and today 2 sets of 115, then bounced the plate off the cage hook and blew the third. Fatigue took the 4th and I dropped to 110 for the 5th.
The rows however were alright well, other than the first when on the first pull I popped off the seat and fell off. Managed 52.2 seconds to finish but it mentally threw me off the rest of the rows a little. 46.6 47.2 48.8 and 49.
Looking forward to the snatch ladder tomorrow. I just hope I'm rested enough.