WOD 3.7.18
Performance
Every 3 minutes for 6 sets:
10 Wall Balls 20/10, 14/9
15 Russian Kettlebell Swings 24/16kg
25 Double-Unders
Fitness
Every 3 minutes for 6 sets:
10 Wall Balls 14/10, 10/8
15 Russian Kettlebell Swings 20/12kg
40 Single-Unders
Post work to comments.
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Deadlift
10-10-10
Warm up and work up to a heavy set of 10 touch-and-go Deadlifts with perfect form.
Post loads to comments.
Jay-Star is finally over Bjorn’s rejection at Fight Gone Gone Bad 2017, and he has returned to write some satire for the blog. He’s getting back out there—living his best life, really—and we hope you enjoy the results! | Photo by Thomas H.
Jay-Star’s Guide to the Open: Bad Rep-utation
By Jay Reingold
Judging is an extremely important part of The CrossFit Open experience, and you need to go into the competition with a plan for both the giving and receiving of judgement.
Since judging people comes naturally to me, let me share some of my wisdom with you.
First, if you are planning on doing your workouts at CFSBK, it’s more than likely that the coaches will pair you up with some joker, and you’ll be expected to trade off judging duties. ALWAYS VOLUNTEER TO DO THE WORKOUT FIRST!!!!! If your “partner” decides to go all Adrian Bozman on you, then you’ll be in perfect position to extract your revenge when it’s their turn to sweat.
Second, always complete the online Judges Course on crossfit.com before the start of the Open. This is absolutely critical. Supposedly there are these things called “movement standards,” and if you do not adhere to them, your judge is obligated to “no rep” you. This course purportedly teaches you how to tell the difference between a good and a not-so-good rep. Now I know that you think this sounds like a whole lotta “who cares.” But stay with me. The true value of the course is that it gives you license to be a complete @$$H*LE throughout the entire Games season. For example, if your judge decides that your Wall Ball just wasn’t quite high enough, you can turn to them and say, “Oh really? How would you know? Have you passed the online judges course? Well I have and that was a mighty fine rep. KABOOM!” In the rare instance in which you are matched up with someone who has also taken the course, ask them how well they scored on the essay portion of the test. That will usually keep them quite for the remaining 4 to 6 minutes of the workout.
Third, when you are judging someone I recommend NO REPPING your partner every fifth rep. If they catch on to the pattern, just change it up. Try 4, 6, 4, 6 or 5, 4, 5, 4. Randomly no-repping someone is a great way to keep them both off balance and well below you on the leaderboard. If they start to get lippy, just pull out that Judges Certificate from your pocket to keep them in line. Make sure you NO REP in a very loud voice and don’t be afraid to NO REP the competitors to your left and right as well. Chances are their judges will appreciate your help.
Before I leave you, let me address a question that I get a lot about tipping etiquette. Now I don’t believe in tipping, but I do believe in overtipping. Before you compete be sure to slip a Hamilton in the hand of your judge to thank them for their “generosity.” Let them know that Mr. Hamilton has some friends that might want to stop by later. It’s a nice gesture and really helps to establish a great rapport with your judge.
Court is adjourned!
News and Notes
- There are just 5 spots left in Coach Keith’s Active Life Strength class, which starts Monday! See Monday’s post for all the details on this very cool program, and go HERE to register.
- The Herondale Farm meat CSA delivery has been delayed a week because of the weather forecast. Pickup will be next Wednesday, the 14th, from 6-8:30. If you are unable to make the pickup on the 14th, try to find a friend or buddy who can pick it up for you. Feel free to post on the blog for help finding this person (hint: offer them a steak). If you absolutely cannot find someone to help, email Michele at mig [at] gmail.com.
- Inka H. will be at CFSBK on Thursday 3/8 and Friday 3/9 offering bodywork sessions from 10am – 2 pm. 1 hour is $100 and 1.5 hours is $140. If you’re curious about how bodywork can help increase range of motion and help you get ready to be in specific positions drop her a line! My sessions include FRC, Myofascial Release, and Deep Tissue Sports Massage. You can reach Inka at inka.hodes [at] gmail.com.
- Nor’easter’s a’comin’! As of the time of this post, we are open and plan to run on a normal schedule. Any updates will be posted to this section!
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Yesterday’s Results Board: Rest Day
Data: “You’re Changing Your Life” CrossFit Journal
Lindsey Valenzuela’s Incredible Comeback Athlete Daily
This is really good advice, Jay, thanks for this. Anyone know if it’s too late to sign up for the judges course? Could use a little extra pocket change so I can scoop up some of this new SBK merch.
Yesterday:
Ded. so ded. I slept about 4 hours the night before, took a nap after work before I came in and really just never woke up again. Feeling normal today! But here’s what I did:
5x RFT: 8 mins 47 secs | (1 min 37 secs), (2 mins 3 secs), (1 min 42 secs), (1 min 36 secs), and (1 min 49 secs) | Not Rx’d
5 rounds, each round for time, of:
5 Muscle-ups
10 Handstand Push-ups
10 Deadlifts, 185 lbs
*Resting 2 mins between each round*
I cut 5 muscle ups off the volume cause i was being a baby. (just went for smooth unbroken sets) 5/4/3/3/3. Probably should have stuck with full volume after looking at my splits but I felt crazy up there today, R shoulder was barking and it never hurts anymore. Had queso an hour before this so maybe it was hungover from the cheese intake, haha! HSPU unbroken and fast which was good. Deadlifts were slow terrible singles. No strength today
7am w/ Ro + Brett
WOD: slowest 1:20 (what happened?! I have no idea where those 20 seconds went), fastest was 1:06 or so.
Deadlift: 143×10, 153×10, 163×10. 10 is a lot! I was getting pretty winded by the last few reps of each set and it slowed me down…but I was able to maintain good form so I think I chose the right weights. Fun stuff today!
More of this, Jay! Great tip to stop your workout and argue with your judge about a no-rep during a timed workout.
7am with Brett + Ro! (Bro?)
WOD Rx’d weight with 6DU attempts each round. 1:01 – 1:16. I think I did one under a minute when I got FOUR DU’s in a row (a PR I think?!) but I was too excited about it to check the clock.
Deadlifts! 135×10, 155×10, 165×10.
Doing 165×10 (with ease!) made me a tad emotional thinking about my progress. Last year at Iron Maidens, I opened at 170 and was NERVOUS about it! Great morning all around. Glad to not get caught in the snow (yet).
YASSSSSS to deadlift progress!
Hi!
Long time reader, first time poster. I am heading down to Austin on Friday for SXSW. I was wondering if anyone had any good gym recommendations down there that are close to downtown.
No idea whether it’s downtown, but you KNOW there’ll be a crush of people telling you to go to CrossFit Lumos! Run by former SBK superstar Noah “Noahpologies” Abbott.
Definitely CrossFit Lumos! It’s a really cool gym and Noah was a coach here for a long time!
Not downtown, but close enough. Can Uber there no problem.
Awesome thanks so much!
eh…I’d be careful with that Noah guy.
LUMOSSSSSS FTW
Don’t forget to say things like “Hey this class feels like an SBK class… have you been ripping off David Osorio’s Genius?”
Deadlifts! Yay!
Deadlifts in sets of 10! aaaaaaaa!
E3MOM best 1:10, worst 1:23. Basically everything depended on whether I had my sh!t together on doubles or not.
DL 185, 205, 215. My hands feel like hamburger now OMG.
Jay — snort.
Rest day for me. I got close to a weekday sleeping in PR: 8:10 am!
Jay-Star! Way to start my day! May I add a note about the look on athletes’ faces when you no rep them? They want to scowl but they’re already wincing from exertion so it becomes a scwince. Terrible and funny.
warm up, 2x:
1:00 ski (12 cal)
1:00 bike
lat activations, scap push ups
elbow and wrist exercises
3 sets:
8 seated db press @ 30×1 (30#)
6 ea box hamstring curl (single leg ecc) @ 21×2
5 L side ring row eccentric @ 31×3
Every :90 for 7 sets:
9 thrusters @ 75#
30 DU’s
not bad! about :38-:42 per round. 3 min bike recovery.
1:01 slowest/ :57 fastest
385 on the 10 rep DL.
4:30 with SnickerDO
Took the past 3 days off, but the icky shoulder/bicep inflammation persists, and I’m worried about 18.3 :/
Today’s work looked ok for it tho so –
E3MOM: dus are a limiter, so i worked to about the 1:15-1:30 mark each round
10 WB 14/9
15 kb swing @16kg working the power swing on these
20dus
Best du practice in a while. Managed 10 in a row in the first four rounds, with less stamping.
DLs: 135×10, 155×10, 175×10
Surprised and pleased by this, hardest part was hanging on and not getting winded.
Work let out early so I got to gym around 3:30 and worked on some front squats b4 class.
5 x 135
5 y 155
5 z 165
3 a 175
1 b 185
Ran out of time before seeing if I could PR. Next time Gadget! Next tiiiimmmee.
4:30 group
Metcon times were around 1:10-1:20. Got three rounds of DUs with no trips. The other two I must have done acid because I was tripping balls.
Was excited for deadlifts.
All three sets were at 225, which is a pretty light weight normally, but for sets of ten…..yikes.
This weather is ruining my running 🙁
#ASSAULTRUNNER
Hilarious write-up by the Jstar.
I may recruit you to judge at Regionals. That is if your friend Franklin can vouch for you
6:30 with Keith!
Emom work RX: 1:00, :57, :54, :55, :56, :54
Deadlifts: worked up to 175×10. It definitely was not easy, but not a 10 RM. Here’s hoping there aren’t heavy deadlifts in this open!
Lol, let’s keep the Jay-Star satire a regular thing.
Wod, RX
1:05, 1:04, 1:00, :57 (false start, technically :03 seconds added), 1:04, :59
The times that were slower were because of the dubs. Don’t know how Toni gets :51 seconds… it’s crazy!
Deadlifts:
155×10, 165×10, 175×10
Current 1 RM is 205… muahaha. Excited to test this.
Co-sign the excitement surrounding deadlift gainz!
You can always rely on Jay-Star for a good laugh.
EMOM: Rx’d
1:20, 1:13, 1:09, 1:07, 1:13, 1:06
Variable based on success with DUs. Fun to push the pace on WBs, another weakness of mine.
DLs: 165-185-200
Felt solid!
More Jay-Star plz and thank you.
6:30pm with Keith
Metcon 1:06 to 1:36, depending on how fast the DUs were. I managed to do 24 unbroken in the round of 1:06, I’m sure that a PR for me.
Deadlifts 275×10 295×10
Could have done 315, but didn’t want to push it.
Happy to be back even with the disgusting slush.