Solo/Off Day - "Control & New Rule"

Everyone for themselves today. I think I’m going to go for my CrossFit Total today.

CONTROL

We’ve all watched the CrossFit WOD videos where the participant finishes their last rep, throws the weight down in the floor and walks off to sit down and recover, and we all identify with them. When you’er exhausted, you usually just want to get that damned weight off of you and recover, the quicker the better. We know, though, that they’re usually using rubber weights on concrete floors, in a gym that has dozens of olympic bars and a culture that permits dumping the weight in the floor. Unfortunately, though, we Wellness Center members sometimes forget and let the weight slip out of our fingers before its reached the floor or come down out of a deadlift too fast and made a loud BANG that can be heard through the gym.

We’ve almost all done it, I know I have, several times. I’m not singling anyone out here. I’ve seen almost every one of us do it at least once. From our strongest men to those just getting started.

Unfortunately, though, the Wellness Center weights are almost all steel, and the floors are almost all tile underneath a thin layer of carpet. Dropping the weight is damaging to the floor and the weight, and displays both lack of control over the weight and lack of respect for the establishment. If we damage the equipment in the wellness center, we will be disallowed from having CrossFit in it, and we’ll be doing power cleans with big freakin rocks out on the lawn in the 95 degree heat.

NEW RULE(s)

When we do Deadlifts/cleans in the open area in the gym, if metal plates are to be used, either put the bumper plates on and don’t use any steel plates that are larger in diameter (45lb plates,) or get some of the rubber mats out of the freeweight area. Also, when deadlifting, the descent of the weight to the floor should look EXACTLY like the ascent, only in reverse. It is natural and permissable for the weight to come down faster than it went up, but not so fast that it collides with the floor loudly. Again, this displays lack of control over the weight and greatly increases your potential for injury (from the exercise and the staff both.)

When using dumbbells, SET them down in the floor in a controlled manner, do not drop them. If the weights or your hands are sweaty and slippery, stop and dry them on a towel.

The only time we should be dumping weight in the floor is to avoid injury.

Crossfit total:

Justin - Squat: 275 Press: 145 Deadlift: 275 CFT: 695

(I missed 295 twice. Got 300 up last week. Guess I'm still recovering from working around the house this weekend.)

Monday - "Sean"

“SEAN”

For Time:
Run the Sean 400 meter (which means 800 meters.)
50 wall ball shots
50 push ups
50 kettlebell swings
50 box jumps
50 double unders/tuck jumps (or 250 singles)

 

Scale weight appropriately. People with back problems sub or skip the DB swings.

 

"Sean was an avid CrossFitter and as team leader of the Des Moines PD Metro S.T.A.R. Tactical Unit, Sean had used CrossFit as a PT standard with his team. One of the jokes that goes about Sean was that he had measured out 400 meters in one direction to do a 400 meter run but made his guys run there and back making it 800 meters. They call it the "Sean 400". He was notorious for his boistrous laugh. Sean was a very tall lean fit guy. He had just helped us arrest numerous suspects the night before he was killed."

-Tim and Angie Starmer, CrossFit IOWA

Tim and Angie and the folks at CrossFit IOWA created this workout in Sean's honor.

Friday (posted late) - "Deathblow"

I was out of the office at WOD time Friday and handed over the reins to Matt. Matt chose his "Deathblow" workout and there was much rejoicing:

"Guys it's Friday so we're going to have two whole days of rest so I really really want to see us pushing as hard as we can. If you think you can go with heavier weight you do it. At the end of this nobody should want to do anymore of a workout, you should either want to puke or shower and go home. Here it is:

FOR TIME

Adjust weight according to your strengths, below are just suggestions

Big dawgs

Round 1

• 1 mi run
• 21 dumbell bench press (M 50lb W 25lb)
• 21 deadlift (M 135lb W 65lb)
• 21 shoulder press (M 95lb W 45lb)

Round 2

• 3/4 mi run
• Repeat lifts for 15 reps

Round 3

• 1/2 mi run
• Repeat lifts for 12 reps

Round 4

• 1/4 mi run
• Repeat lifts for 9 reps

Pack

Round 1

• 1 mi run
• 21 dumbell bench press (M 35lb W 25lb)
• 21 deadlift (M95lb W 65lb)
• 21 shoulder press (M 65lb W 45lb)

Round 2

• 3/4 mi run
• Repeat lifts for 12 reps

Round 3

• 1/2 mi run
• Repeat lifts for 9 reps

Round 4

• 1/4 mi run
• Repeat lifts for 6 reps

Puppies

Round 1

• 1 mi run
• 15 dumbell bench press (M 35lb W 15lb)
• 21 deadlift (M 65lb W 45lb)
• 21 shoulder press (M 45lb W 30lb)

Round 2

• 3/4 mi run
• Repeat lifts for 12 reps

Round 3

• 1/2 mi run
• Repeat lifts for 9 reps

Round 4

• 1/4 mi run
• Repeat lifts for 6 reps

Thanks, Matt for running the show. It looked like everyone was really busting ass when I walked through.

I was fortunate enough to get the opportunity to introduce another person to CrossFit Friday morning. Did a scaled back Linda with Kevin.

Wednesday - "That's a lot of Burpees!"

Thank Mark Twight of Gym Jones for this one.

Eat breakfast, take your vitamins, and eat a light lunch, because this one’s gonna suck.

FOR TIME

Big Dawgs

Pack

Puppies

10 Pull-ups	10 Pull-ups	10 Pull-ups
20 50lb DB swings (women, 30-35lbs)	20 40lb DB swings (women, 25-30lbs)	10 35lb DB swings (women, 20-25lbs)
30 box jumps	20 box jumps	20 box jumps
40 push ups	30 push ups	30 push ups
50 sit ups	40 sit ups	30 sit ups
60 burpees (women, 45)	50 burpees (women, 40)	40 burpees (women, 30)
10 pull ups	10 pull ups	10 pull ups

Scaling down of weight is permitted on the DB swings, but for every 5lb less than prescribed, add 2 reps to all other exercises.

 

RESULTS

Participant	Scale	Time	Notes/Subs/Whatever
Crystal (And friend Allison)	Puppies	Didn't time	Estimates 17 minutes. Omitted DB swings (per my reccomendation) due to unfamiliarity. Added 20 sit-ups and 5 pull-ups to each set.
Matt	Big Dawgs	Didn't time	Estimates 25 minutes. Jumping pull-ups
Randy	Big Dawgs	Didn't time	Jumping pull-ups
Sam	Big Dawgs	Didn't time	Estimates 16 or 17 minutes. As Rx
Darran	Big Dawgs	15:55	As Rx
Justin	Big Dawgs	16:36	As Rx
Anna	Big Dawgs	21:40	Assisted and Gravitron pull-ups.
Leann	Puppies	Didn't time	Gravitron Pull-ups
Leslie	Puppies	Didn't time	Gravitron Pull-ups
Ashliegh	DNF	DNF	"Burpees are harrrd!"

moblog...

Lookit me, taking a flying leap into 2002!

Solo/Off Day - Concept2 Rowing

Today’s recommended WOD:

JACKIE
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
(for time)

Scale weight/reps as appropriate. Use the Gravitron if you can’t do pull-ups. Please email me your times.


CONCEPT2 ROWING

Friday’s FGB scores indicate that some of us are suffering from a lack of efficiency on the Concept2 rower. You can see there’s a big variance in the number of calories and that discrepancy doesn’t necesarrily reflect the actual endurance strength of the participants. Unfortunately, simply cranking away as hard as you can on the handle isn’t always the best way to get a good measurement.


I’ve found the following lecture clips from Angela Hart, the Concept2 spokeswoman, to be very helpful in improving technique.

http://www.crossfit.com/cf-info/excercise.html#Row

If you have time, please take a bit to watch the videos. I intend to work the rower in a lot more in the near future.



RESULTS

Darran - 9:37 (45lb thrusters, full BW pull-ups)
Randy - 14:04 (45lb thrusters, 112lb Gravitron pull-ups)
Crystal - 14:20 (5lb DB thrusters-25 reps, 45lb Gravitron pull-ups-30reps)
Matt - 14:20 (45lb thrusters, jumping pull-ups)
Justin - 14:34 (45lb thrusters, full BW pull-ups)

Monday WOD - Clean and Jerk Elements (posted late)...

Monday, we did Sunday’s crossfit.com WOD, which is an elemental progression for the clean and jerk:

For those unfamiliar with the lifts, we went light weight and kept a practice pace.


Big Dawgs: 21-18-15-12 and 9 rep rounds of:

95 pound Deadlift

95 pound Hang clean

95 pound Front squat

95 pound Push jerk
women 65lbs

The Porch: 21-18-15-12 and 9 rep rounds of:

75 pound Deadlift

75 pound Hang clean

75 pound Front squat

75 pound Push jerk

women 55lbs

Pack: 18-15-12-9 and 6 rep rounds of:

65 pound Deadlift

65 pound Hang clean

65 pound Front squat

65 pound Push jerk

women 45lbs

Puppies: 15-12-9-6 and 3 rep rounds of:

34-45 pound Deadlift

35-45pound Hang clean

35-45 pound Front squat

35-45 pound Push jerk

women 15-25lbs

EXTRA CREDIT:
If you get done with this workout and don’t feel like you’ve worked hard enough, join me afterwards for today’s crossfit.com WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

RESULTS

Ryan: flew solo and completed as Rx'd in 30 minutes.

Anna, Leslie, Megan, Leann, Crystal, Ashleigh, Matt, Sam, Adam and Kirk all participated, and myself to a lesser degree. Due to the large number of people and the limited amount of equipment, pacing was difficult and I didn't get everyone's results, but we all seem to have gotten a decent workout and learned a bit about these lifts.

FIGHT GONE BAD

Today’s WOD is a crowd favorite chipper:


FIGHT GONE BAD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball - 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump - 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row - calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Scale the weight as necessary.


We’re going to go for at least three rounds, which should take less than 20 minutes per group of 5 participating. As turnout has been high recently, we will most likely have at least two separate groups. We’ll need the group not working to help keep score for the group that is. I’ll put together score sheets that will make it easier to track everything.


RESULTS:



*First time doing FGB


Darran, Adam and myself went for a fourth round. Here are the scores from that round:




Everyone really put forward 110% or more today. Every one to a (wo)man was laying in the floor by the time we were done and I know I pushed harder than I have in a long time. Have a great weekend everyone!

Thursday - Solo/Off Day & Crossfit STL Challenge...

Today’s Crossfit.com WOD:

AMRAP in 20 minutes of:
15 Double-unders or 15 tuck jumps
15 Burpees
15 Box Jump
15 towel pull-ups or pull-downs

(A “towel pull-up” is performed by draping a towel over a pull-up bar, and pulling yourself up, as if you were climbing a rope. This is a substitution for a rope climb, so alternate one hand higher than the other from rep to rep. If you cannot do pull-ups, do pull-downs on the lat pull-down machine in the same manner.)

Crossfit STL Challenge:
A few weeks ago, Laurie from CrossFit St. Louis posed to her group the following challenge:

How Many or How Long?

Pick one:
1. How long does it take you to do 100 burpees?

2. How many burpees can you do in 10 minutes?

3. How long does it take you to do 500 air squats?

4. How many air squats can you do in 10 Minutes?

Since these are two of the staple CrossFit exercises, I thought I'd present the same challenge to our group and see if we can rock it hardcore like the CrossfitSTL crew. I'm going to go for either the 100 Burpees challenge or the 500 squats challenge today if anyone would like to join me. I'll be posting results to the blog, so let me know your results if you give it a go.

RESULTS

Darran & Justin - Warm-up, 500M sprint on the Concept2 Rower, then WOD as Rx

Darran

500m time: 1:31

WOD: 3 intervals, 19 minutes (tuck jumps, full BW towel pull-ups)

Justin

500m time: 1:38

WOD: 3 intervals, 19 minutes (tuck jumps, full BW towel pull-ups)

Brian

WOD: 3.5 intervals, 20 minutes (tuck jumps, did full BW dips, rather than pull-ups)

Matt
500m time: 1:35
WOD: 3 intervals, 19 minutes (tuck jumps, 80ln towel pull-downs)

Wednesday (posted late) - "Elizabeth"

Thanks, Matt for running the show yesterday while I was out. I don't have results, but Matt tells me that participation was high.

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Big Dawgs: As Rx'd Women 95#
Pack: scale the weight to 95-115# for men 55-75 for women
If you can't do ring dips do 2X the bar dips

Puppies: 21-15-9
Dumbbell cleans
Bar Dips
If you can't do do bar dips do 1.5X the number bench dips.

Buttercups: 15-12-9
Dumbbell cleans
Bench Dips


If you want to add something afterward you could try running mile as fast as you can OR you can try rowing 2500 meters as fast as you can.

Solo/Off Day - "Intensity"

Every person for themselves today.

Recommended workout:
Back Squat 3-3-3-3-3-3-3 reps




Way-longer-than-I-intended-it-to-be Dissertation
I’ve probably said to most of you about our workouts that “intensity is the key,” and I’ve found myself asking “well, what exactly does that mean?” In an effort to better understand it myself, I’ve done a little research and written down my interpretation of the information. If you have a few minutes, please read it:


Intensity

When asked “what’s this “CrossFit thing” you guys are doing all about?” by the uninitiated, the quick answer is usually: “highly variable, functional exercises, performed at high intensity.” The first two adjectives are pretty much self explanatory, especially once you’ve seen or done a few workouts. We’re highly variable in that we have no set routine and we don’t usually even know what we’re doing for the day until just a few hours beforehand. Our exercises are functional. We pick heavy things up off the ground and move them through the air. We lift ourselves off the ground, we jump, we run. These are all challenges we’re likely to encounter in our everyday lives.

But what does intensity really mean to us in the context of CrossFit? In running/swimming/cardio in general, intensity is usually measured by heart rate, calories per hour, distance per interval, etc. In bodybuilding or weight lifting (two words,) intensity means pushing with everything you’ve got for a single rep max or snorting and stomping around the gym for a full minute, before you lay down and do a set of 10 on the bench. While these are all valid components in the aggregate total, none of these standards alone is what we’re after.

In terms of CrossFit, the definition what’s “intense” is different for each participant. A person with a 300+ lb bench who can run 5 miles like it’s nothing will have no problem cleaning 135lbs up off the floor 10 times. For someone just starting to get serious about being fit, cleaning 135lbs 10 times requires a damn near herculean effort that leaves you wanting to puke. The difference is that the beginner who performs such a feat for the first time has actually accomplished something, while the athelete staying in his “comfort zone” has only gone through the motions.

Intensity is relative to one’s physical and psychological capabilities.

We all have bad days where we aren’t running at 100% but it’s important that we remember to always push ourselves to our limits, and push those limits further every day. Otherwise, we’re not accomplishing much. No matter what your ability or strength level is, push weight that’s heavy for you. Run fast, hell sprint. Rest long enough to get your breathing/heart rate under control, then go again. As long as we continue to SAFELY push our limits, our potential for improvement is limitless.

Monday - AMRAP/20min

As Many Rounds As Possible in 20 minutes of:

Run 400m
12x 95lb Hang Clean to Front Squat to Push Press
25 sit-ups

Scale weight according to ability. Please either post or email me your weight used and number of rounds achieved.


Newbies - I'll go over the Hang Clean, Front Squat, Push Press form with you before we start.

RESULTS

Adam - Elliptical / 105lb Barbell / High Decline Sit-ups 4 rounds

Seth - Run / 65lbs Barbell / Unanchored, full ROM Sit-ups 3+1/3 rounds

Willie - Run / 30lbs Barbell / Anchored Sit-ups 3+1/3 rounds

Kirk - Run / 30lbs Barbell / Run 3 rounds

Leann, Megan - Run / 2x10lb dumbbells? / Anchored Sit-ups 3 rounds

Darran - Run / 95lbs Barbell / High Decline Sit-ups 3 rounds

Justin - Run / 65lbs Barbell / 1 rd GHD, then anchored Sit-ups 3 rounds

Friday's Workout (Posted Late) - “Angie”

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Scale:

Big Dawgs:
As Rx'd Make every rep perfect
Pull ups: Full extension at bottom. Head over bar on each rep (not just chin)
Pushups: Full body touch at bottom, full extension at top (press down with your shoulders)
Sit ups: Unanchored full ROM
Squats: Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.

Pack:
Same rules apply for form.

50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats

Sit ups should full range anchored sit ups


Puppies and Buttercups:

20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

RESULTS

Darran - As Rx 29 minutes (appx)

Ryan - As Rx 40 minutes (appx)

Justin - Pack (75 reps per) Didn't record time.

Didn't get results from everyone else, but a lot of folks showed up and worked really hard.

We had three more first-timers Friday (WIlly, Kirk, and Seth) and saw a few of the newer folks return (Leslie, Megan, Leann and Ryan) . Thanks for coming, guys, and congratulations. Everybody worked hard on this one.

Thursday - Solo/Off Day

Today’s recommended WOD is straight from www.crossfit.com:

Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps

Please post your results to comments. (post as "Other" and enter your first name)



Scale:

Big Dawgs:
As Rx'd (women 45lbs)


Pack:
Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps (women 30lbs)

or

Five rounds for time of:
Run 400 meters
65 pound Thruster, 15 reps (women 30lbs)

or

Five rounds for time of:
Run 400 meters
45 pound Thruster, 30 reps (women 15lb dumbbells)

Puppies/Buttercups:
Four rounds for time of:
Run 200 meters 30 pound Thruster, 15 reps (women 8-15lb dumbbells)

Note: The shorter olympic bar that sits in the corner by the squat rack weighs 30lbs.

Today's Workout: Filthy 50

For time:

50 Box jump, 20 inch box
50 Jumping pull-ups
50 Dumbbell swings, 35lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots with the red ball (7KG) or 50 Dumbbell Thrusters with 20lb dumbbells
50 Burpees
50 Double-Unders or 50 Tuck Jumps

Scale as needed.




AFTERMATH

We had another big group today (8 people, all told) which included several new people, who all seem to have had a good time. We were glad to have had Leslie, Megan, Leann, Randy and Ryan all join us for their first time. Looking forward to seeing you all in the group workouts from now on.

Special props to Anna for her intensity and finishing first and and to Ryan for his outstanding performance. He made us look foolish, I'm glad nobody was there to see it.

Tuesday - "Off Day"

No formal group workout on Tuesdays.
Today’s suggested Crossfit style workout:

“Linda (aka 3 Bars of Death)”
- Deadlift 1 1/2 BW
- Bench BW
- Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time (scale appropriately.)

Today's Workout: TABATA THIS

gratuitously stolen from www.crossfit.com

Tabata This

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pull-ups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Some performance insights and a scoring example from Mark Twight:
Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
Rowing first reduces reps on all other exercises
Rowing reps are not seriously affected if done last

Scoring Example:A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise. 18 squats 4 pull-up 6 push-up 13 sit-up 12 row (use the calorie counter and call each calorie a rep) This score is a 53.

Note: Crossfit trains full range of motion exercises. Crunches are not sit-ups. Squats take your legs to or below parallel. Push-ups are from chest touching the ground to full lockout. Unless you have some physical impediment, please try to execute the exercises at full range of motion.

RESULTS