Monday 100301
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Front Squat
3-3-3-3-3
3 Rounds
50 Double Unders
15 Ring Dips
15 KB Swings (2/1.5)
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Photos
February 28th, 2010 on 8:59 pm
Hey guys,
I’ll be bringing Vegas’ photo to the box again tomorrow for those of you who did not sign it last week. I’ll leave it at the coaches’ desk in the morning and pick it up after the 5 pm WOD. It’ll be in a Fed ex box. Please just take it out and sign it. After tomorrow it will be shipped. Thanks!
February 28th, 2010 on 9:24 pm
New round of oly lifting foundations is going to start tonight. We’ll be spending the month learning the snatch, clean, and jerk. Those interested send me an email jonatpotomaccrosfitdotcom for more info.
2 of 5 slots are available.
February 28th, 2010 on 10:39 pm
In an over reaction to girl scout cookie season, i’ve signed up for the paleo challenge. i just dumped the remainder of my samoas and tagalogs.
March 1st, 2010 on 6:53 am
I wrote 115 on the board as my max, but I think that’s the one I ditched and went back down…(85-105-115(F)/110-110-105)
So…110 is my max and I did the metcon in 7:55. Did the first 20 DUs consecutively then suckage ensued. Used just the think black band on ring dips and only did five each round (per Brian’s advice to lift heavier, fewer reps). 30# KB swings.
March 1st, 2010 on 7:49 am
FS – 270 (PR)
Medcon – 9:15 rx’d. didn’t have much in the tank today..ring dips killed me.
March 1st, 2010 on 8:46 am
FSx3: 115, 135, 145, 155, 155
3 rds:
50 DU
15 ring dips with thin red band
15 swings with 53# Kb
10:36
March 1st, 2010 on 8:47 am
Front Squat – 205
Metcon – 12:50. Used 1.5 pood since no 2 poods were left – which ended up being a good thing considering how long this took me. DUs are getting better but still kinda suck.
March 1st, 2010 on 8:49 am
1 slot left for Olympic lifting starting tonight at 7PM.
March 1st, 2010 on 8:55 am
Front Squat – 185
Metcon – 8:51 with 1.5 pood. Last two rounds of double unders were unbroken which definitely helped my time.
March 1st, 2010 on 9:09 am
Basketball League Update!
We are in!!!!!!!!! Finally got a hold of the guy. League starts this Sunday but I got us a bye-week so we can get together a team or two. League is at balance gym in DC. Games are Saturdays/Sundays.
Email me at Sally.Shuster at gmail.com if your interested.
March 1st, 2010 on 9:09 am
Front Squat- 125
Metcon- 8:59 using 45 lb Kettle Bell, scaled the ring dips to 7 reps with the skinny black band and completed 50 double unders in the first round, 25 on the last two.
March 1st, 2010 on 9:18 am
OK, I’m back and have caught myself up on the bench press/AEP discussion. I have a few thoughts on this.
1. We rotate between the different presses and I admit that that means we end up with less bench than the 1 to 1 ratio that I would like. I have gone back over the last couple months and taken note of when we bench and will probably adjust a little. That said, I find it highly unlikely that we would bench more than once every 2 week.
2. We bench as much or more than CF Fairfax where the winner of the WOD trains and programs (I looked over their programming). If we were on a strength program, you would be benching 1-2 times per week, but we’re not. Instead I have biased the overhead and the squatting movements. Unfortunately, there was no squatting or overhead in the AEP WOD though both of those are better predictors of overall strength and will translate to better performance in OTHER movements than bench. I wonder if the WOD were bodyweight cleans instead of bodyweight bench how we all would have done.
3. I know it is frustrating to DNF a WOD. Believe me, I do. But let’s keep a few things in perspective. Many, many CF’rs can not do that WOD at all. Obviously a large group of motivated AEP participants had less than 20% who could do it in 15 minutes. And the guy who won is someone who I have seen get the best scores IN THE COUNTRY on a bodyweight bench press WOD’s.
Go to the Feb 18 main site comments. They did Linda. You are hard pressed to find anyone who posted a time under 20 minutes. Most times were closer to 40 minutes. I tried to look it up on logs it all as well but couldn’t figure it out. I bet it shows the same and/or there are VERY few entries because so few people can complete the WOD.
This is not quite like not being able to do toes to bar. Most of you completed 20-40 reps of bodyweight bench press between the same number of clean and deadlift reps. If we had people who could not bench their bodyweight and had to scale I would be more concerned.
I wonder if the WOD had no time limit where our athletes would have ended up. Maybe a couple of guys in the top 10? About where we have been in other competitions? This set up was akin to saying to we are going to row 2k with a cut-off of 7 minutes. How many people would DNF? That doesn’t mean you can’t row. It does mean you have a goal to shoot for.
Now, don’t take these as excuses. I want our athletes to win every competition they attend. I want our guys to be able to rep their bodywieght 30 or 40 times and will continue to work to program to make it happen. I take all the input you guys give me on performance, injury, competition and I adjust on a weekly or daily basis. But I will also protect against a tendency to fight the last war and over-correct. As of now we seem to have a high % of people who set PR’s, particularly in strength. You’ll get a bench press day coming up and I’ll bet a lot of you who DNF Linda also set a PR. You are on the way to your 15 minute goal, but it is a long process. A 15 minute Linda is probably about as rare as a 3 minute Fran (which I also want you all to get) and we are on the right path.
Please let me know if you have any input. I always want to hear from people and how they are doing.
March 1st, 2010 on 9:28 am
Best 105(1)
Best 3 – 95
The 95# felt pretty good. Very happy with the form. 105 – the 1 rep I did with good form. Didn’t pop enough to get the other 2. My back and hips are still a bit sensitive – but I think I’m getting my strength back.
Metcon – 5:28.
50 single unders
10 ring dips – toe assist
30# KB. Could have gone up to at least 1 pood. That was a confidence thing. Bonus: I finally figured out how to do KB swings faster.
March 1st, 2010 on 9:32 am
Oh, one more thing. I totally agree with Gabe that we could make some significant strides with some form tweaks. With Louis Simmons coming on board there has been some good info out there and we will apply it as soon as possible. Stay tuned for that.
March 1st, 2010 on 9:41 am
Regardless of how much bench we do at the gym there are for sure a lot of technique things that add up to being able to move more weight a lot faster and easier on the bench press. jon discussed some of these items when during his programming month in the november timeframe on a day we did 5×5 bench if i recall.
when i was on my strength cycle program i had a S&C coach watch me bench one day and completely change my technique- about 4 small things that all added up to me being able to move about 30 more pounds on my 5×5 sets and bench was just an all around more comfortable exercise for me after that.
gabe discussing the powerlifter style technique that the successful AEP guys were using is something that PCF athletes could easily learn in a session and benefit greatly from. i am by no means an expert on this, but tucking your scapula tight and arching your back to keep your upper back as flat as possible on the surface will decrease the ROM of the movement by about 4-5 inches depending on your height. more importantly tucking your shoulder blades will protect your shoulders from injury which was always something i had troubles with when i would do heavy bench cycles prior to starting crossfit. you can call decreasing your ROM cheating if you want- but if your movement is locked out at the top and touch your chest with the bar you are completing a rep- period. foot placement/drive and the way you grip the bar were the other two things that really impacted my bench personally, but the scapula thing is huge- and is a safety issue to prevent shoulder injuries in my opinion.
March 1st, 2010 on 10:06 am
More bench press!!! I love you PCF.
March 1st, 2010 on 10:19 am
See the above picture for reasons we don’t overdo bench in CF.
Ask Mark to do 55 BW bench presses. He would crush them. Now ask him to do an overhead squat or touch his own shoulder.
Mark, I kid because I care. And I appreciate the opportunity to make a teaching point
Mike, agree 100%. We are going to spend a bunch of time on this our next bench session.
March 1st, 2010 on 10:26 am
now ask aaron to raise his hand over his head…at all…
maybe you shouldnt bench duder- dont want you to further break your shoulders
March 1st, 2010 on 10:28 am
I’ll chime in and take exception to something Douglas said yesterday that is important to clarify for the discussion.
“The bench press is great for both strength and metcon.”
Agree with the first part. It is an unparalleled upper body strengthening exercise. It functions as an excellent compliment to the press.
Disagree on the second part. It is terrible for metcon. Remember our motto “Large loads, long distance, quickly” Bar doesn’t move a long distance during the bench.
It is also similar to the back squat in that it is logistically difficult to use during metabolic conditioning. You spend more time racking and trying to not drop the bar on your face than anything else.
March 1st, 2010 on 10:30 am
Front squat – 100
Metcon 7:57
Running man for DU (finally did more than 15 RM in a row – I’m accepting all victories, however small…)Blue band and 12 for ring dips (first time with actual toes off the floor!!)
KB 30# cuz I wimped out.
March 1st, 2010 on 10:42 am
That should read email me if you’re interested. (The error was bothering me.)
Aaron, is that post a PR? I think you beat your last record for longest post. If so, Congrats.
March 1st, 2010 on 10:50 am
Great points related to the bench discussion and the AEP wod and just wanted to make one clarification as I was one of the atheletes who DNF’ed.
I dont think anyone who was there was thinking that we should immediately begin benching a couple of times a week or even once a week. The way I understood it is that once ever 2-3 weeks or within a month could be useful for several reasons:
1. Practice and reinforce technique – reference Mike and Gabe’s posts
2. Remain comfortable with the movemement – as I know my first reps were definitely a “feeling out” the movement as it had been a while
3. Understand scaling and rep partitioning – again, this falls under “practicing the movement” but in retrospect I now know I should not have gone unbroken in the first set of 10, even though I could, in order to better pace.
4. Make DF Pete happy – he loves bench
March 1st, 2010 on 10:57 am
FSx3: 75, 85, 95, 125, 135
3 rds:
50 jump-rope (need to get back into DU)
15 ring dips with blue band, green on last round
15 swings with 53# Kb
9:56
First WOD in over six months — felt great to be back. See you all next week.
March 1st, 2010 on 10:57 am
Mr. Penguin,
Much appreciative of your #4 comment!
March 1st, 2010 on 11:13 am
Since I didn’t attend, I don’t know if the intent of the AEP was competition or to just do a badass WOD for the grand opening of CF Reston. Either way, I wouldn’t get too worked up over Linda. It’s a great Crossfit WOD but one that is conducive to BUILDING fitness as opposed to testing it in a competitive environment. There are just too many inequities in a bodyweight based WOD to directly compare scores. Strength and size do not have an exact linear relationship.
At 225lbs (debatable) my Rx’d Linda is:
Deadlift 340 x 55
Bench 225 x 55
Squat Clean 170 x 55
Ignoring the bench, at those weights the deadlift and clean volume alone would send me into a world of pain for a long time. No chance I can do that sub 15. As Aaron mentioned, I would be curious to see what percentage of people at my weight could complete it under 15mins.
I’ve always appreciated that in competition (training is a different) Crossfit doesn’t make special WOD designations based on size. Either you can lift as certain weight or you can’t. Either you can do 45 pull-ups quickly or you can’t. I’ve never seen a WOD change the number of reps for a gymnastics movement based on bodyweight.
March 1st, 2010 on 11:22 am
If I am programming correctly, we should bench 1-2 times a month. I occasionally push an extra week based on what we have done the week before and what we will do the week after.
January happened to be one of those months we only benched once, which was largely because we benched 3 times in December. We have once this month and probably will one more time. Overall we are at 5 times in the last 2.5 months.
Now this is all assuming people make every workout which they obviously don’t.
So, we/I need to figure out what that ideal mix is that will allow people to progress, not short change other movements, and keep the muscle memory alive. It’s always an adventure.
March 1st, 2010 on 11:22 am
FS = 205
MetCon = 11:42 rx’d
March 1st, 2010 on 11:22 am
BTW I figured Mar 1 was a good day to
start paleo. Weight is 203.8, Tanita scale says I’m 18¿. See you at the paleo talk on Saturday.
March 1st, 2010 on 11:34 am
By whatever strange character that is, I mean 18 percent bodyfat.
March 1st, 2010 on 11:39 am
With all the talk of the AEP WOD, I’m curious about what was prescribed for the women. The only video I’ve ever seen of a woman going sub 15 on this as rx’d is Gillian (and she’s freakishly strong). HQ also has a video of Nicole doing it, but I’m pretty sure it is not sub-15 (and the damn Navy computers won’t let me access the video to verify this claim). I’d put a lot of money on the fact that the percentage of women that could do this as rx’d at the AEP was zero.
March 1st, 2010 on 11:47 am
Nicole took something like 40 minutes to do it at RX percentages.
March 1st, 2010 on 12:03 pm
Crap! Now I have yet another goal. I want to be able to do Linda Rx’d. Back in my 20′s I was able to move those kinds of weights, but not close to it these days.
March 1st, 2010 on 12:08 pm
One woman at the AEP finished within the timelimit and I assume it was as RX’ed but I cannot verify.
March 1st, 2010 on 12:14 pm
PR’d the front squat at 175#
3 rds:
50 Single-unders
10 ring dips with blue band
15 swings with 45# KB
6:25
March 1st, 2010 on 12:27 pm
The women’s weight was adjusted. I think the Bench and Cleans were done at the same weight or some variation like that.
March 1st, 2010 on 12:34 pm
Thanks. Interesting. I *maybe* could have gotten through Linda if adjusted bench weight was 75% of body weight, like the clean. 75% is still a lot, but at least I’d have a shot (though not in 15 minutes). Body weight bench (for me…and most women that aren’t Sharon) is just not possible.
March 1st, 2010 on 12:42 pm
Can anyone recommend a good family doctor in arlington. Going to the immediate care when sick needs to stop.
Thanks
March 1st, 2010 on 12:44 pm
So, have I mentioned I am stat geek?
Siddharth pointed me to the beyond the whiteboard data. They have graphs. It’s awesome,
So, they had time domains that allowed me to add up everyone who could do Linda in under 16 (as opposed to 15 minutes). Here is what it looks like.
Of all the men who tried to do this WOD
10 out of 766 finished it under 16:00
9 of those 10 people were under 180 lbs
7 of those 10 people were under 160 lbs
In other words, only 1 man out of 766 who weighed more than 180lbs finished under 16:00.
I wonder if I could go back and compare how the people who did well on that (obviously relatively light people) do on 1RM efforts.
Again, I fully intend to double those numbers with folks from our gym.
One Round, World Domination. Post time to comments.
March 1st, 2010 on 12:45 pm
…I couldn’t do it 55 times though. The first set alone would be taxing. But I wouldn’t mind if we did more bench
March 1st, 2010 on 12:55 pm
Aaron,
I cant agree with you until you show me said graphs in powerpoint.
Kidding aside, thats really good info to put it into context. Also, it makes me feel less bad for only getting 2/3 of the way through…
March 1st, 2010 on 1:19 pm
Front Squat: 145-145-165-165-155
2 weeks ago, I did 4 out of the 5 sets at 165, but that was in the afternoon and with a rest day immediately prior. Today was 0530, sleepy and no rest day prior.
Metcon: 11:29 RX
Ring dips killed me but they were all legit ROM. I bet 7 of my minutes were spent on ring dips.
March 1st, 2010 on 1:20 pm
Hmmmm the stats Aaron posted seems to point towards Spider Monkey… maybe if I recessitate my bench press I can shoot for 15 mins.
March 1st, 2010 on 1:20 pm
I still feel bad for the dude that weighed 280,
He was deadlifting 420, benching 280 and cleaning 210, I am not sure how many he completed…
March 1st, 2010 on 1:25 pm
Wrist still hurts from cleans last week so did high bar back squat. 315
Metcon: 6:47 Rx’d
-I have been itching to do Linda for a little while now so if anyone else is interested (if it is ok with Curtis) I plan on doing it sometime this week at 11 am.
March 1st, 2010 on 1:28 pm
I’m planning on attending a Louie Simmons seminar in the near future. Then I can hold my own seminars and classes.
First topic: 30″ BJs, fetish or fiction.
March 1st, 2010 on 1:28 pm
Spider Monkey, I thought the same thing when I was looking at the numbers. Also, Jon’s status as a midget in 10 states helps his cause. When you are as wide as you are tall, you pack a lot of power on a small frame.
March 1st, 2010 on 1:37 pm
Jen, if it makes you feel any better 7 of my minutes will be spent on ring dips as well, but an additional 7 will be spent on DU. Therefore, I guesstimate that you will beat me by approximately 6 minutes (since it probably took you 1 minute to do those DU).
March 1st, 2010 on 2:15 pm
Did you know that the world record for the bench press is heavier than the world record for the deadlift? I don’t know what to think of that.
March 1st, 2010 on 2:33 pm
Why does that surprise Aaron? My bench press is more than Scott Q.’s deadlift…
March 1st, 2010 on 2:50 pm
You could probably break 100lbs once you can use your other arm.
March 1st, 2010 on 2:56 pm
Thanks for the encouragement Aaron. I don’t know if I could get through this injury without your support.
March 1st, 2010 on 3:29 pm
Zack,
Are you taking my Pemmican bars or what man? I dissapointed my dog by giving you these and yet they remain in the fridge.
March 1st, 2010 on 4:39 pm
Mike, I am planning to pick them up tonight. Went out of town this weekend. If your dog has a problem tell him to swing by the box at 7.
March 1st, 2010 on 4:47 pm
Aaron, are you programming the WODs then?
March 1st, 2010 on 5:30 pm
Zack, I can’t promise she won’t meet you there at 7 so keep your head on a swivel
March 1st, 2010 on 6:11 pm
Metcon 8:03
35# and blue band
Front squat 95#
My new years resolution of writing down weights has really been helpful to progress.
March 1st, 2010 on 6:21 pm
Did I just read that right – Zack challenged Mike’s dog to a fight? Nice.
March 1st, 2010 on 6:39 pm
205#
9:46 with 1.5 pood
took it easy.. still gettin over illness
Sharon whats the name of the doc?
And nice job, you almost had a kip
March 1st, 2010 on 6:41 pm
FS:215
Metcon: 7:58, ring dips were rough and double unders were a little slow but the KB swings were pretty easy tonight.
Coaches,
I haven’t improved my squat weight in quite some time. Everything else has been improving a lot, i.e. deadlift, cleans, SP, PP, PJ. I have been stuck at the same weight for back squat and front squat for some time and i’ve been eating better lately too. Maybe my form sucks a ridiculous amount but any advice or input on why i’ve plateaued there but everything else is improving, including my metcon. its getting frustrating
March 1st, 2010 on 6:56 pm
Front Squat for 3 Reps: 260
Metcon: 10:45, single, single, doubles. This WOD had two of my big weaknesses and was rough for me.
March 1st, 2010 on 7:00 pm
FS: 185 (PR), 195(f)
9:14, 2:1 SUs, ring dips were a hot mess, 1.5 pood.
March 1st, 2010 on 7:49 pm
FS 185-185-185-205. Knee felt great, at least one trainer (who shall remain anonymous) said my range of motion was “acceptable”! Score!
About 13 on the metcon?
March 1st, 2010 on 8:02 pm
Mike, where was she? I was in the back doing bench presses.
Thanks for the pemmicans. I will say I got the ones with salt/cherry and I think they’re better than the plain beef ones you ordered. Not a lot, but marginal
March 1st, 2010 on 8:28 pm
FS – 245
Metcon – 8:16
Ring dip range of motion was… Crap.
March 1st, 2010 on 8:34 pm
FS – 225
Metcon – 9:33, subbed 20 push ups instead of ring dips/30 which aaron recommended.
March 1st, 2010 on 8:47 pm
FS-215 still a little worn out from sat
Metcon: 5:46…thanks for being my rabbit Wilkins, you def pushed the pace in the last two rounds.
March 1st, 2010 on 8:49 pm
Okay, I give. Who is Louis Simmons?
March 1st, 2010 on 8:51 pm
Front squat: 165. Got 170 for 2 but lost it on the 3rd rep.
Metcon: 16:37 or 47, can’t remember. This was a total shitshow. Was pretty exhausted from being sick all last week so I went into it with zero energy, and since two of my worst movements were represented (ring dips and DU) I moved about as slow as a dinosaur. Arms were so tired from DU (yes, I know this means I tense up and yes, I know one is not supposed to do that) that the rings dips were AWFUL. Thanks to the 7pm (hell, and the beginning of the 8pm) for sticking around and cheering me on.
Wiz: no lie, your range of motion on the squats was at least 30% better than the last time I coached you in a squat WOD. Nice.
March 1st, 2010 on 8:52 pm
Oh, yeah. My metcon was rx’d.
March 1st, 2010 on 9:04 pm
225 FS – Pretty clean, could probably go up.
Metcon – 12:something (rx)
-DUs continue to be the bane of my existence.
March 1st, 2010 on 9:08 pm
Front squat: 125# (up from 115 on Feb. 1)
metcon: 9:02 with box dips. i seriously love double unders. i might be the only one…but i love them!
March 1st, 2010 on 9:17 pm
FS 225 stayed here to ensure good form, but it is a 20 lb pr from my last documented front squat, but I think I have been close to this before, just not documented well.
Metcon: 9:32 modified jump rope, have not been able to get a double under again since the two I got last week. blue band to ensure I was getting proper rom and still have intensity on the dips
March 1st, 2010 on 9:21 pm
255 for 4 sets of front squats, then ran out of time. I really find it hard to fit in all of the working sets on days like this. By the time I’m done warming up and working up to my working set weight, there isn’t much time left.
Metcon: 9:17 w/70# DB
Rings were a little too close together on the first 2 sets, which helped my time but probably hurt the effectiveness of the WOD.
March 1st, 2010 on 9:35 pm
Erika,
Way to push through that workout – I’m psyched – your DUs have come a long way in a year.
March 1st, 2010 on 9:41 pm
Front squat: 135
Metcon: 14:24 rx’d
Thanks for those who cheered me on through that last very slow round. Brian, I am committed to learning to kip on ring dips, just so you don’t have to cheer me on for 14+ min.
The doctor’s name is Maria Natividad and she’s on Fairfax Drive. I’ve been to her and Annie George in the same office. Both are knowledgeable and straight forward. Nothing outstanding but if you are in need of something close by they will certainly do the trick.
March 1st, 2010 on 9:45 pm
Front squat: 150#. This is a PR by 15#.
Metcon: 12:05, subbed box dips for ring dips, but I FINALLY was able to Rx the double unders! That felt good.
March 1st, 2010 on 11:25 pm
max front squat was 265 in jan, last 3 x 5 I did 215. I need to document better.
March 2nd, 2010 on 7:08 am
FS was 205.
8:00 on metocn, 70# db and red band for dips.
March 2nd, 2010 on 8:53 am
255 FS
7:43 RXd
I hate ring dips.
March 2nd, 2010 on 5:55 pm
225 full set of FS, 240 I hosed after 1 successful and 1 almost at the top. I hope we’re doing more front squatting, I’m sucking it up.
8:14 RX metcon.
March 4th, 2010 on 10:13 am
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