Lift:
Jerk
Find 1 RM
(Last completed 10/26/10)
Jerk
Find 1 RM
(Last completed 10/26/10)
WOD:
"The Phoenix"
For time:
100 Hollow Rocks
then:
3 Rds
10 Push Jerk 135/95lbs
20 Pull Ups
(Last completed 2/24/10)
Post 1 RM, time and thoughts to comments.
Posts
27 comments:
The invisible wod-love it!
Is it just my computer or are there words missing?
maybe it's too early
Have fun today all!
Nope your not losing it. No words for me either. Loving the suspense though.
WHAT IS THE PHOENIX??
THe suspense is killing me!
Awe man, don't know if I'm making it in again. Going through withdrawls. I've been up for over 24 hours now, I'm a little slap happy. Gonna try for 630 but don't know if thats happening. Hope all is well at the gym.
Ah, I smell a PR today!
So about the cleans and snatches, I'll throw my 2 cents into the ring if anyone cares to read, feel free. Kind of late at night last night so I threw this up today again. Be forewarned, this is a long one, but I feel like it's got some good stuff behind it
Ever catch a sunday football game, or basketball game or any professional sporting event and happen to notice how ripped, athletic and freakish some if not all of the players are? Sure this can be attributed somewhat to genetics, but it's also got a great deal to do with hard work and not jus how gifted these guys are, but WHAT these guys are actually doing in the gym.
When we played football in high school we all did the same thing: bench press, some squats(nowhere near below parallel) deadlifts,some ill-performed cleans, then a bunch of accessory crap like pecdeck, dumbell flys, bicep curls, etc. No sleds, no prowlers, no weight vests and hardly any intensity-centered workouts. Sure we ran sprints and stuff, but that's not the intensity we needed.
When I got to college at South Florida I noticed we did things quite a bit differently. We did these things called push presses, snatches, jerks, and explosive plyometric things such as jumping exercises (broad jumps, vertical jumps, box jumps). Being that it was a Division 1 school, every guy looked chiseled and like an athletic freak of nature. These guys were obviously doing something right. Back then I had absolutely no idea at all why we were doing these things and what the hell they did differently than anything I ever did before lol
But looking back now, these guys were doing things right. I stumbled across an article by Glenn Pendlay describing how he trains his athletes. The guy has worked with olympic weightlifters, NFL prospects, and everyone in between. His training program involves a ton of olympic lifting, explosive training exercises, and crossfit-esque workouts. The guys he trains are gaining solid lean muscle and increasing their athleticism at ridiculous rates.
Don't worry I'm getting to the point lol Which is that the olympic lifts and explosive concentric movements build lean muscle by the shitload. We're all already crossfitting and using the best total fitness program around right now. Using the olympic lifts applies directly to athleticism and helping you with your fitness.
Now there's two sides to this. If you're just looking to get into shape and improve your fitness then you may not have great interest in the olympic lifts. This is perfectly fine, we're already crossfitting. But for those of you who really want to increase your athleticism, gain lean muscle, and become more explosive then I feel like the olympic lifts will do that for you absolutely.
There's no right or wrong. I'll get down off the platform now haha just was interested in the new poll and wanted to maybe put the olympic lifts in perspective to our style of training. Here's the article, pretty good read
http://www.t-nation.com/free_online_article/most_recent/too_much_muscle_t
Joey O, taking us to school! Good stuff. Is that the reason that none of our trainers crossfit anymore? LOL. I would personally love to see a once a week mandatory wod where the trainers MUST work out with us. In the garage we used to train with the coaches all the time and it was awesome. Theres plenty of wods that would dont need to be trained per se, just some encouragement. I would much rather have Mark yell at me to push harder as he's pushing himself with me. Just my 2 cents. Now its time for me to PR the jerk. Get some!
While I conpletely agree with you about the oly lifts and their uses for athletes and the everyday person what you just wrote was basically a well thought out and written opinion with no real information to back it up..... kind of like paleo. ZING!
haha Steve, only to be knocked out by Rocky!! (the o-lifts) ;)
Tony,
I couldnt disagree more. I didnt find the "well thought out opinion" to be biased towards one type of training or the other, - it explains two different ways of looking at it and what one athlete hopes to get out of their training compared to another. I think there are many athletes (a lot in our gym alone) that feel they're at a crossroads and asking themselves what they are looking to get from their training. Myself included. Some look to get burried into the ground, some look to just show up lift heavy as shit and go home others would love to find a way to do both? I know for sure I am a huge pain in the ass to Mark Nick and Joe -always asking how to get a particular result that I AM looking for. That will differ with each athlete u encounter but its good to hear it all. After reading that "well thought out opinion, I have a better sense, understanding and direction of where Id like to put my focus. I followed up by reading the article and found some pretty great information to back it up. Oh, and Patrick do me a favor and repeat your "opinion" on paleo for Tony - maybe give him your doctors report and show him how studly you are now to "back it up"
Thanks Joe and keep the well written opinions coming.
(youre entitled to yours too, tony - - diversity is the spice of life I guess. Douche.)
Kristi - Rest well!! We miss you!!
All anecdotal evidence must be a farce...
To strife something you've never tried and mis-use your negligible perception to forewarn others of its lack of efficacy is to be blinded by your own hand.
Tony - Stating that it's a well informed opinion and that you agree with it, and then not support the opinion with your own 'real information' is as unjustified as your statement. Zing this...
Views and opinions are always welcome! But, if you decide to crack on either, make sure you have the 'real information' to support your perspective.
Joe - I appreciate the insight, anecdotal evidence and the link. Thanks!
Atlee - Miss working out w/ you guys! This will be discussed at our next coach's meeting. =)
Halfway - It's always my pleasure to assist you in your endeavors. Get some!
dang, Halfway, i'm callin' you for my next rumble!!
WOD: 115lbs, red band, 15:39, f'n hollow rocks took FORever :-(
Joey, Slow day of classes? ;)
the o-lifts are "an expression of strength" vs being a strength movement (think squats).
You want to get better at the snatch? Get stronger.
Patrick- I'd go to the mat for you any day! Keep workin hard kid.
Skipped this wod cause my shoulder is bothering me but I ended up doing yesterday's wod, Christine...DL 160lbs 14:04.
Stacey, my shoulder felt ok during...I'm all good!!! Thanks for looking out for me:) I promise I'll take it easy!
I must say that the "crossroads" comment made by Halfway describes me EXACTLY at this point. Next month will be my 2 year anniversary and while I know I am getting stronger, I just am not seeing what I want to see. I feel like I've "plateaued". Do I need to go heavier? Come in more frequently (which is not as easy as it sounds)?
The last 2 months have caused me to seriously take a look at what it is I am doing and I have considered making an all out change of "scenery", going to an "open gym" only routine, etc.
Here's what I attribute that too and it's no one's fault specifically ... as new members join up, I hear and see how the coaches take them through the CF process, science, movements, etc. As part of their intro, the new members are also asked "What do you want to get out of CF?" Again, no fault or blame placed on anyone here, but us "originals" some of us never had the one-on-one consultation of asking "What we wanted to get out of this." We just kinda showed up and did the WOD ... no questions asked. Obviously, Nick, Mark, and Stacy were concentrating on getting things started and organized ... understood and much appreciated.
But maybe now and throughout each of our memberships, we should set up some one-on-one consultation time with a coach(es) to discuss our individual goals and mutually figure out the best way to achieve them ???
Just some thoughts since there seems to be alot of sharing of "opinions" going on today.
lift: 125 PR thanks for the push on that Justin
wod: 12:57 80lbs red band. need to start utilizing the single band but didn't think this was the workout to try it with. ready for the week to be over...have been feeling really sluggish and tired all week.
doug, kelli, nipor (i'm sorry if i spelt that wrong!)...nice work today!
Not even sure what to write on here today...ebb and flow...
Lift: 95 (10lb less than my last PR)
WOD: 9:38 65lbs (slower than my last time with this one)
Any day at the box is still a great day.
Nice working out with Steve & Kevin. Steve, crazy strong! Kev, your jerks and DUs are lookin' great!
Justin, as always, thanks for great coaching. :)
Lol I dont think you guys understand what I was trying to say. I agreed with Joey that Oly lifts, IN MY OPINION, build strength and athleticism. I also don't need to provide any evidence Nick because I'm not telling you anything more than what I think about something. It's funny a jab at Joey (and paleo, those are always fun) got you guys to come to Joe's rescue. Relax it was only my opinion anyway :)
so great time this morning!
Thank you Nick for working with me on the kip and pushing me to use the single band for the wod (first time doing that!!) Also, thank you for your endless patience with me while working on various lifts.
I didn't write my time down (thought Steve did it for me) but I think I was around 12:23. I did 75 lbs and worked on "NOT PRESSING IT!".. Glad to hear the feedback that I was getting the hang of it!
Pull ups on the single band were tough..did one at time the last 2 rounds... Also happy that I did 3 unassisted pull ups during warm up!!!
Took a day of forced rest today...
Instead of working out, I spent awhile cooking a bunch of food. Today was day 4 of no bread and lots of veggies instead. I've gotta say...I am feeling really good. I decided this was the week I needed to fix the diet. Good decision on my part.
In response to all of these posts about the oly lifts...I like doing them, and I can feel myself getting stronger, and as of last week, I can see the difference in my weight! I've gained a lot of muscle over the course of my crossfit training.
I must say, I like the idea that Chris had of sitting down and talking with the coaches about our personal goals. I still don't know what mine are, specifically, but I know I just want to get better...whatever that means.
For me, the biggest battle is still the mental part, and I'm the only one who can really fix that. While I feel that some of the body weight movements are some of my greatest strengths, I do like the olympic lifting, and I notice a HUGE difference when we are doing heavy workouts (although when I'm actually doing them, I struggle).
I feel like I'm rambling, so I'm stopping....and watching some reality tv. Might be in tomorrow to do a non-hip flexor workout. I need a workout :)
lift, stopped at 185
WOD: rx'd 9:04 2 mins and 11 sec faster then last time.
last thought for me before i hit the rack, Chris, I have found that meeting with Mark / Nick and/or Joey O at any time for 1 on 1 has always been easy to get. All you have to do is find some time to sit with them and talk. what do i want out of Crossfit? to be better then the day before and when I wake up tomorrow, I'm going to be better then today ... get some!
Anyways....................
Lift: 135 lbs
WOD: Rx'd 10:16 almost a 2 min pr.
Great job Maria and 6:30 class. Glad I was able to make it in. Nick, great coaching:)
maybe i did 65.. helps to write things down
usually my rest day but I wanted to come in to hit that jerk (the lift that is) and see my improvement over the past year on this WOD.
Lift: 245lb, crushed my previous PR which I think was only 205lb, thanks for the help with the split Justin, don't think I could have done it without that
WOD: 10:26 RX, almost 5 minutes previous time on this WOD.
Michelle and Kevin, you guys did awesome, Kevin getting those DUs together, all the practice is paying off.
Chris, I have been coming for about a year and a half now and I was feeling a little bit of what you were saying earlier. Then I reflected on todays lift and WOD and saw the improvements I have made over the past year. What kind of time could I put up on this wod a year from now? Who knows? But I am sure it will be better. It is those constant improvements that keep me hooked. Where is the limit? I am pretty sure I haven't reached it yet. I am not sure what my long term goals are for all this crossfitting but to be honest, I don't really care. I am having a blast doing it, feel great, have tons of new confidence and energy. And that doesn't even mention the obvious strength and endurance gains. I couldn't imagine ever training in any other fashion again in my life. The mental and physical struggles in the WODs every day keeps me coming back
Besides that, how could I ever beat Doug in a WOD if I don't keep coming and training hard
1 RM Push Jerk: 145 lb (10 lb PR)
WOD: Rx'd weight, purple band.
Time: 16:45...I dislike pull ups and still cannot group them together so takes me forever. I will get there one day : ) Fun open gym with 9 of us @ 4:30.
Olympic lifts are definately bad ass.
Lift: 225
Wod: rx 5:56
He'll yeah Steve, glad I'm pushin you a bit. That's what it's all about!
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