Thanks to everyone who came out to our TWO snow shoe trips this weekend. Special thanks to cruise director Mare L for organizing yet again!
More photos can be found on our Flickr account
- Reminder that there is NO Active Recovery tonight!
14.1 in the Books
The first week of the 2014 CrossFit Open is officially over. 14.1 was a test of basic work capacity and coordinationg with the jump rope. Congratulations to all who tackled it. Please let us know about your experience with 14.1 and what you think next week will be in the comments section.
Week 1 CFSBK Men’s Leaderboard
Week 1 CFSBK Women’s Leaderboard
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WU 1 or 2
Low Bar Back Squat
Performance – 5/3/1 week 1 (TRAINING MAX = 90%)
Add 5-10 lbs to your training max
70% x3
80% x3
90% x3+
15-12-9-6-3 reps for time of:
Front Squat 115/75
Pull Up or Jumping C2B* Pull Up
6am class with McDowell and DO
back squat: hit 235×10 for my rep out. felt pretty good.
tomorrow's WOD in 4:13
Fun chasing Peter on this one. At a couple of points our barbells hit the floor in tandem. Syncronised crossfit should be a thing.
Wendler 3 week 180×9. First time squatting with Jeremy coaching in a long time — I missed it!
Tomorrow's WOD, 4:34 with 8-5-3-2-1 strict chins. Kinda wishing I had gone with 12-9-6-3-1 in retrospect, although the rounds of 12 and 9 would have been pretty slow. FSQ were pretty quick, even after having repped out on BSQ, so that was cool.
Missed last week's lbbsq and didnt want to jump 10#, so at 175# x10x2, honestly I dont know how much more there is in me. (can also be that my body is extremely sore after taking a week off to rest)
The WOD went painfully slow, at 95# and JPUs, somewhere around 9 minutes. Looking forward to a full day of rest tomorrow.
Lots of new faces at 7am.
Are we testing 1RM at the end of this cycle (or perhaps the next one)? Please say yes. If not, then I'm just gonna have to drag my butt to OG before Crush Week, because 1RM calculator thinks I can squat 231. Previous 1RM is 210. I would DIE OF JOY if I got two wheels. I NEED TO KNOW.
Did yesterday's work today under the watchful eye of DO. Felt like Luke in the swamps of Dagoba, wish I had a backpack David could ride in.
160x2x5 on the Push Press work, still feel a little iffy and disorganized cycling these, but its coming along.
WOD in 9:33 with running and a 20# ball. Wanted to do all 40 WB unbroken, but the unbalanced ball got wonky around rep 33 or so, broke my rhythm and then it was just catch-as-catch-can. Running was fun, I miss the outdoors. Burpees were slow, my burpee gas tank has not been replenished.
Stella, I'd caution you not to read too much into the calculator math 1RM stuff. Higher volume tends to distort the math a bit- a heavy double would be a much more accurate variable then a set of 10+ for instance. Further, women specifically have a tougher time expressing 1RM strength- a woman who squats 200 for 5 might have a 220 1RM, while a guy squatting the same work weight might 1RM at 250 or more. Just the way we got made at the assembly line. Still might be worth a 1RM shot, but I'd wait for your 1 week to do the math.
10am with McDiesel. 140# x 7 on the rep out. After logging this into my notes on the way to work I realized I should have been repping out at 145# today. I messed up my math. Wah wah.
Ah, and then the WOD. I'm happy to say that I blazed through this one with the incredibly fast time of…wait for it…10:33. Double wah wah. Basically, after seeing what the workout was my mind immediately said, "Okay, you'll scale to 65# on the FSQ and do the scaled volume (12.9.6.3.1) on the pull ups." And then I was like, "Yo. Cage. Just Rx it. You're gonna be the last one in the class to finish – but you're not exactly fast anyway, so what's the difference?" So I did, and I was right (last to finish – by a long shot). Had a great chat with Captain DO afterwards about the mental hurdle of Rxing things, and how people can get too comfortable with scaling their WODs. Still progressing, still working on stuff.
6am. Back squat: 200×3, 230×3, 260×10. Rep-out felt solid. Metcon: 4:17. Fun to be racing Alex. He pulled ahead at the very end when I took an extra breath before picking up the bar.
I have to admit that doing 14.1 ended up being an incredibly frustrating experience for me after having strong DUs for well over a year then spontaneously losing them a couple months ago. So, my DUs literally were one at a time. BUT, this kick-in-the-pants is exactly WHY I sign up for the Open. I know I'm not making it to Regionals, even at 100%, but I do know that being able to test myself in this competitive environment only makes me more focused and determined in my day-to-day training.
Oh, most importantly, I forgot to thank Joy, Kristin, Jess B and Noah for coaching me through both attempts at 14.1. Bunches of thanks for all your encouragement and advice!
@Mare – hear, hear!
Noon class:
10 min – shoulder, hamstring, quad mobility desperately needed, then upper back and lats w class.
Performance warm-up #2 x 3
Push press – 93 x2x5, cycling, moved well.
40 wallball 14#, 9' unbroken
400m run
40 burpees, unbroken but varying degrees of slow
400m run
8:46
10 min – more mobility, same spots.
Bison burger.
So because of my wrist injury I took some time today to read and watch some material regarding icing. I have heard rumblings around the gym that "icing is out" (bc K Star says so). I found the video he made where he brought in a supposed "expert". First off, I did some preliminary research on his expert. As far as I can see he's an expert in exactly nothing. Onto the video…Almost 100% of the "scientific" statements he made were false. His understanding of the inflammatory response is rudimentary at best. How Starret thought it was ok to bring in this guy as an expert is mystifying. Whether or not icing works in the long run, I dont know. But I find it very convenient that K-Starr bashes icing yet sells a product to replace it. Does he own the patent for voodoo floss?? I can go into all the statements made regarding lymph drainage, cell signalling, and inflammation that were patently wrong but Ill spare the details for now.
Sorry for the rant..but that video really got me going.
Nice, Cage!
Noah: I knew the bit about women being able to work closer to their 1RM than men but not the bit about lower volume movement being more predictive than high volume (that makes sense, though). Which is to say, I would not be crushed if I didn't hit two wheels if I tried. But I'm pretty sure 210 is not my 1RM any more, especially since I hit 205 on high bar last cycle and I know damn well I'm better at low bar.
So, if we're not testing as a part of group class…OG it is.
6am: 140# on the 2×10 back squat. This moved better than I expected it to based on the warm up sets. McDowell's correction of my form was very helpful.
6:25 on the wod, scaled to 75# on the front squats and jumping pullups.
Jake
Here's a better conversation about the ice/inflammation topic
http://startingstrength.com/index.php/site/article/inflammation_sullivan
The conclusion seems to be, that no one really knows how beneficial, harmful or neutral icing really is. From what the research says and my own personal experience, I tend to agree with the above article and think that it's more neutral than anything else and if it makes you "feel" better that might be good enough.
I've had and seen better results in terms of facilitating healing with compression than with ice however. I've seen lots of cases of tendonitis, and acute swelling managed really well with compression bands. While totally unscientific, I've had a lot people tell me that the voodoo bands really helped them feel better whereas with ice.. people just do it because it's been what they've been told to do their whole lives. If there's a correlation between ice and healing acute injuries, it doesnt seem to be terribly strong, but certainly not detrimental.
Jury's out.
Still letting my back get back to normal. I can walk, I can do things, but I get some nice heat running down my leg here and there.
The jury may be out on ice, but muscle relaxers get two thumbs up!
Did yesterday's WOD/Push Press at my garage gym again (BingoRyder)
90% 2×5 @115#
Then modified WOD
40 Box Jumps
400m Row
40 Burps
400m Row
9:56
I really think that someone must have stolen one of my lungs a few months ago…
Did tomorrow's WOD/squats
Wendler 115lbs LBBS 10 on the rep out
WOD front squat 65 lbs with jumping pull-ups and omg this is a quad killer!!!!
Cage love reading your posts!
Mare I still think you did awesome!!
HBBS: 100×3, 115×3, 125×8
I wanted 10, but I felt myself getting soft so I called it.
WOD 73# with 1/3 volume strict chin-ups: 6:26
Like yesterday, everything felt slow. Definitely need some sleep and a rest day.
Thanks for that article DO. It was a great read and for anyone who's at all confused about ice vs compression ( as i was) for recovery should def give it a look.
oops forgot to post my time for the wod 7:20