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Back It Up

By
Keith Wittenstein
 on February 29, 2008 6:53 AM | | Comments (241)

Friday 080229

Back Squat 3-3-3-3-3 reps

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More answers to the question "If your athlete's life depended on getting in top shape in record time, what would you do?"

Having a Paleo party? Try bacon cups!
baconcup.jpg

What's on my wishlist?

"CrossFit Women: Why Not Roar?" by Lisbeth Darsh, owner/trainer at CrossFit Watertown.
I'm a woman and I'm confused: I love CrossFit even though, according to the dominant theories on women and competition, I should not. CrossFit, with its quasi-military culture, posting of standings, and inherent performance-oriented hierarchy should make me want to run screaming in the other direction toward some scrapbooking club or, at least, a nail salon. (Lucky for me, I don't like either place. In fact, I'd rather have my nails pulled out than endure another vacuous conversation centering on hair or nails or whether somebody's butt looks big in a pair of jeans.) CrossFit is a competitive beast. We grunt, lift heavy weights, talk about "snatches" and, when someone fails to meet our standards, we call them the pejorative term for a kitty. I'm not certain this is what our grandmothers would call "normal" behavior for women.

What do you call a guy with no arms and no legs that wrestles? Dustin F---ing Carter!
dustincarter.jpg
"He's our miracle," said his mother, Lori Carter. "He's my hero. He's my son, but he's also my hero."

241 Comments

By Justin on February 29, 2008 8:40 AM

Still under the weather, one more day off of work. Im about to go insane as I cant stop coughing...

Hey Gene, do you still have those gymnastic tickets? If so, let me know where I need to pick them up from and ill take them.

By Hari on February 29, 2008 9:12 AM

March 14 (Two Weeks From Today)
Friday Rest Night Black Box Dinner
7:30 Or when you finish at Black Box
(Juan G Picked the Location)

Johnny Utah's
25 West 51 Street
http://www.johnnyutahs.com/bullriding.html

In so far (4) : Coach P, Hari, Juan G, S2

Who else is in?

By Kurt on February 29, 2008 9:21 AM

I'm in on the rest night dinner. Between that and Mesa Grill the night after, that is going to be a GOOD weekend.

Well, today is my first repeat WOD since being at the Box. Let's see if all those extra squat sets I have been doing actually helped out.

By Moon on February 29, 2008 9:52 AM

Coach P. - Still feeling the effects of Wednesday's Lunging Buellers and/or Virtual Shoveling. Would it be at all possible for you to carry me to/from the back squat station this evening?

By Dan L on February 29, 2008 10:09 AM

Moon - I think you need to wear Keith's jughead crown to get those types of priveleges.

More seriously though, a question:
In absence of a squat rack, the gym I attend uses one of those machines with the bar on a vertical track (not sure the name of it). What should I be aware of in terms of the difference between this and a free barbell?

By Ewen on February 29, 2008 10:38 AM

Step AWAY from the Smith machine, Dan L. The main difference is that the linear motion of the bar screws with your non linear body.

I'd probably rather do some heavy leg press than heavy Smith machine squats. Anybody have an opinion on which is worse?

Maybe you can sub OHS.

By Jeff on February 29, 2008 11:01 AM

Not to be alarmist, but here's an interesting case involving an accident on a Smith machine.

sci.rutgers.edu/forum/archive/index.php/t-45876.html
forum.bodybuilding.com/showthread.php?t=1000450
www.allbusiness.com/retail-trade/miscellaneous-retail-miscellaneous/4459900-1.html
or google: Bostick + smith machine

Harold Bostick, now a wheelchair bodybuilder, became paralyzed when he had an accident while squatting using a Smith machine. This Smith machine was not equipped with the safety stops, although it's apparently debatable as to how effective they could have been depending on their height.

By Tyler Durden on February 29, 2008 11:01 AM

Dan L
The Smith Machine is the worst piece of exercise equipment ever invented. You are better off doing air squats or holding dumbbells when you squat. No good can come of the Smith Machine.

observe:
http://www.youtube.com/watch?v=1m6vcyQqx_Q&NR=1

By AllisonNYC on February 29, 2008 11:02 AM


Dan L: The difference is barbells are good and smith machines are bad.

Why don't you work your form with a lighter weight - clean it, press it put it behind your neck and do a lot of reps.


Moon: When you weigh 125 and do 2 and 3 a days for 9 days straight MAYBE I'll let you borrow him. But you can't have my princess crown.

;)

By Jeff on February 29, 2008 11:02 AM

Not to be alarmist, but here's an interesting case involving an accident on a Smith machine.

sci.rutgers.edu/forum/archive/index.php/t-45876.html
forum.bodybuilding.com/showthread.php?t=1000450
www.allbusiness.com/retail-trade/miscellaneous-retail-miscellaneous/4459900-1.html
or google: Bostick + smith machine

Harold Bostick, now a wheelchair bodybuilder, became paralyzed when he had an accident while squatting using a Smith machine. This Smith machine was not equipped with the safety stops, although it's apparently debatable as to how effective they could have been depending on their height.

By chad on February 29, 2008 11:14 AM

why weren't tommie smith and john carlos on the pics yesterday?

http://www.ligali.org/africanremembrance/2005/gallery/images/tommie_smith_john_carlos.jpg

love that ...

By Justin on February 29, 2008 11:37 AM

Wonder if I could eat ice cream out of those bacon cups? Im sure early Eskimo man had some version of ice cream so it has to be paleo, right?

By Jack Bauer on February 29, 2008 12:01 PM

My man Chad! Hi five on that classic picture.

Justin get well-we need you alive for Zombie Fitness LIC!

And Moon have Adam carry you-he needs the workout.

By Allison Bojarski on February 29, 2008 12:09 PM

Justin, do you want me to bake you up some bacon "waffle" cones for that paleo ice cream?

By Dan L on February 29, 2008 12:11 PM

Sounds good, I will never touch the thing and work on cleans/OHS/Thrusters/SDHP as I have been.

By Brian D. on February 29, 2008 12:12 PM

Hari, I'm in for the dinner as well.

By Tyler Durden on February 29, 2008 12:28 PM

Clearly Dustin Carter has surpassed Chuck Norris as the baddest dude on the planet. Awesome!

By Dave on February 29, 2008 1:06 PM

Surely, Dustin Carter is amazing, an inspiration, and one heck of an athlete.

But, Tyler, let's not get crazy. This IS Chuck Norris you're talking about : )

By Maximus @ CF East Bay on February 29, 2008 1:10 PM

I put up a workout for tomorrow on CrossFit East Bay that I think most of you will want to do

http://www.crossfiteastbay.com/2008/02/crossfit-east-bay-wod-april-1s.html

By AllisonNYC_23/5'2/125 on February 29, 2008 1:24 PM

180
185
185 some back rounding. I didn't know that was possible with BS
185 felt easier
185 felt MUCH easier.

focused on taking one deep breath and staying tight the last 2 sets. It worked. Felt like I could have done 190 on the last one

By Jeff on February 29, 2008 1:46 PM

Using a Swiss ball for preacher curls seems like a pretty interesting idea (if you actually do curls or preacher curls and if you don't have access to an actual preacher apparatus). I'm guessing that it's done with the cable machine since if you use a free bar, you won't get enough floor clearance and the plates will simply rest on the ground at the bottom of the movement. You also might be able to bounce the bar a little off the ball for assistance if you use the free weight, whereas you might not get that assistance when using the cable bar, given the angle of resistance. However, I think one of the benefits of using a Swiss ball is that rebound. For instance, if you curl 50# and you're struggling to get up to 55#, then using the ball bounce to help you get out of the hole might help you develop the strength to eventually curl 55# in a strict manner.

By Jack Bauer on February 29, 2008 1:48 PM

Thank you Maximus! Finally someone who made a WOD to address our lack of isolation workouts!

Definitely a good way to isoloate those arm muscles. My arms were looking kind of flabby from those pullups, presses, and ring dips. And thank God I will be able to give my core a rest with that nice cushy Swiss ball there. 1 round for time! I'm in :-)

By Kurt on February 29, 2008 1:51 PM

Nice job Allison. Is that a PR?

I remember those crazy Dustin Carter videos someone posted a couple weeks ago. That guy has more drive and heart than I can ever even dream of. The best part of the video that was posted was the brief interview at end, where he says something along the lines of "Feel bad? Heck no, I feel bad for the quads who are stuck in bed. I am out here doing things and living my life." That, and watching him take apart fully limbed competitors, is fucking hardcore.

By dan def on February 29, 2008 1:57 PM

A CUT AND PASTE OF THE ARTICLE LINK AT THE TOP:

In a strange way, CrossFit is kind of similar to childbirth in that you find yourself in a place of indescribable pain, all the while saying to yourself: “I knew this was going to hurt! What the hell was I thinking? Why did I agree to do this? ARGGGGH! PUSSSSHHHHHHHHH!”)--Lisbeth Darsh, owner/trainer at CrossFit Watertown

This is exciting. I can now tell a woman, yes I do know what child birth feels like!

By dan def on February 29, 2008 2:08 PM

I'm writing to my congressman for a new Federal Holiday: Mother%#$&*ng Arms Day! Who is with me?

By sarena on February 29, 2008 2:09 PM

Yeah I posted that Dustin Carter thing a few weeks ago. What an amazing athlete!!

By Jack Bauer on February 29, 2008 2:19 PM

I AM WITH YOU DAN DEF! LET'S MAKE SURE THAT EVERYONE-WHITE PEOPLE, BLACK PEOPLE, ASIAN PEOPLE, JEWISH PEOPLE (see I love you Michelle), even HOMELESS PEOPLE CAN ALL HAVE COCKTAIL ARMS!

It's not a noble as Dr. King's dream but dammit it's a dream.

By Jeff on February 29, 2008 2:20 PM

Homeless is a race now? I should have put that on my college applications.

By AllisonNYC on February 29, 2008 3:05 PM

Kurt: Thanks! It's not really a PR.

My 1RM is 200. But I've never done 3s so I guess it's sort of a PR?

I don't think I hit my max today but I liked that Keith had us pick a weight and stick with it. I've never done it like that. I usually keep going until I fail at least one rep :)

By greg g. on February 29, 2008 3:37 PM

one of my bosses is friends with Tommie Smith. Tommie stayed at his house last week. He signed his book for a client's daughter (apparently a highly ranked high school runner) and wrote "Work with pride and enjoy the pain."

By jacinto on February 29, 2008 3:51 PM

hari
Iam in for dinner
jacinto

By ChrisG on February 29, 2008 3:56 PM

I'm playing along at home.

225
225
245
265
275

Still learning how to push my limits when I'm at GloboGym without a spotter.

By michelle on February 29, 2008 4:17 PM

Hey guys-just wanted to post some good news-
for those of you who have met my son Gideon-(and for those of you who have not-he is the one subbing for the kettlebell in the picture the other day-) I am happy to report that he just made the Chelsea Piers boys competitive gymnastics team-and bypassed the pre team. :)

So Brian and keith-thanks for those extra pushups and whatever other crazy crap you made him do.

Brian-the coach was blown away with his v-sit. :)

Gideon is looking forward to coming in and kicking everyone's butts shortly.

By Carlos on February 29, 2008 4:30 PM

Hari - I'm in for dinner.

By sarena on February 29, 2008 4:33 PM

Michelle--
you must be one proud (hot) Mama!! F**in awesome!!

By Robzilla on February 29, 2008 4:49 PM

I'm in for the dinner Hari

By dan def on February 29, 2008 5:49 PM

Did y'all happen to catch this quote about Dustin Carter?--

He can do 20 chin-ups with a 40-pound weight attached to his neck.

http://www.youtube.com/watch?v=Wb8bKvHnSDI

I started watching this video thinking this guy won all his matches by outscoring his opponent.... right up to the point he pinned him. Watch the whole video. Very cool.

Think how much better he'd be if he Crossfitted.

By Brett_nyc on February 29, 2008 8:26 PM

225x3
245x3
265x3
290x3
295x3

last time was better

By Jon S. on February 29, 2008 9:09 PM

Squats - 205lb 5x3
Weighted Chins - 8kg 5x3
Weighted Pushups
35lb x 8
35lb x 8
35lb x 8
45lb x 7
45lb x 6

Also, did my first "Typewriter" pull-up. Huzza!

By Ewen on February 29, 2008 9:11 PM

135x10
225x5

255x3
265x3
275x3
275x3
285x3

Felt pretty good although legs are still DOMS'ing from Tuesday. Not 100% sure about depth at 285.

By Chris Gaskin on February 29, 2008 9:24 PM

95x5
135x3


165x3
175x3
185x3
195x3
195x3 (?depth)

By Hari on February 29, 2008 10:22 PM

165, 175, 185, 195, 205 (Not deep enough on the last set.)

By Avery on February 29, 2008 11:19 PM

I did not so heavy back squats yesterday (5x5), so made up "Eva" tonight at the Box.

37:05 (16 kg/jumping pull ups/run around the block)

By Jack Bauer on March 1, 2008 1:14 AM

Did my first high bar back squat which took pressure off my shoulder-thanks Brian D. for the advice.

185x3
185x3
205x3
215x3
220x3 (PR in that this is my front squat max.)

By Moon on March 1, 2008 10:34 AM

45x5
135x5

225x3
245x3
255x3
265x3
280x3 (PR in the x3 category)

Thanks to all who encouraged that last, neck-straining rep.

And thanks to all who joined in the spontaneous night out on the town! It was a great night all night.

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