Friday 080502
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 071012.
To add to the ongoing thread regarding torso position on squats:
My argument is that Olympic weightlifters and everybody else who squats to get as much muscle as strong as possible should use the low-bar position to do it most effectively. It affects more muscle mass, it allows the lifting of heavier weights, and it therefore gets us stronger. And stronger is why we squat. Strength is a general characteristic, one that is trained as opposed to a specific skill that is practiced. Therefore strength can and should be developed in as general a way as possible, because greater strength can be better produced by as many muscles working together as possible. Skill practice and development takes that strength and applies it through the specific motor pathways used in the skill. The lowbar back squat is a perfect example of a way to develop general strength, through training, which can then be applied to a specific skill like a squat clean, through practice. If we rely only on the clean itself and the front squat to develop strength for the clean, we lose the opportunity to develop greater strength with an exercise more capable of allowing more of our bodies to lift more weight and thus become more strong more generally. The front squat is specific to Olympic weightlifting; the low-bar back squat produces posterior chain development and greater strength. Choosing to squat with a high-bar position is choosing to train less rather than more muscle mass.
--Mark Rippetoe, Low-Bar vs. High-Bar Squats, CF Journal May '08
All onboard the pullup train
so do we get cut off say after 90 minutes?
never done this. at all let alone as rxd..
wow...here comes the pain....
jeeeezus!!! gotta love fridays!
There is a related article in this month's Performance Menu on high bar v low bar back squats. I suggest everyone check it out.
I also suggest that everyone order all the back issues of the PM Journal and read them two-three fold.
:)
Well my hands and shoulder are both a mess from Wednesday, so we'll see how this goes tonight
And both articles in the Performance Menu and this month's CF Journal give excellent arguments for both the high bar and low bar squat. Of course I am partial to Rip and his argument makes the most sense to me. But you can't really go wrong listening to either.
I'm sorry I won't be able to help out tomorrow as I'll be upstate for the weekend. Hope everyone is doing well - miss ya'll!
i should be able to help some tomorrow but not sunday-its my daughter's bday party-10 8 years olds to see nim's island then manicures pedicures then out to dinner. i think moving sounds much more appealing. even if i were wearing all the vests and carrying the slosh pipe.
maybe instead i will have them do angie.
or better yet have them come down and help with the move as a "surpise" extra treat.
42:05
(subbed ring rows and knee push ups for shoulder issues)
Painful as usual, but glad to get to the last morning class ever at BB 1.0!
Any details available about Sunday?
Murph is a lot of fun, it is even better in the dark.
Thanks to all of you who worked out with me in the morning at the box, I had a great time.
Look forward to seeing you all at the new space.
I think i'm just going to do Murph without the runs. I can't think of any sub that isn't going to cause chaos for my brutalized legs.
Is the electricity back yet?
Sam you could row 2k's
No, the power isn't on. We are conserving energy in honor of Earth Day and going green! The Green Box, if you will.
Seeing that picture yesterday on the blog made me stop and think about how far we have come. The last 15 months have been an incredible journey shared by an incredible group of people. I am grateful to you all for the wonderful experiences we have shared.
I am heading off to Boston in a couple of hours to see Mark Rippetoe and do some low bar back squats. In August I'll be hanging with Greg Everett doing high bar back squats so I will remain neutral on that issue.
As some of you may have guessed, things will be chaotic for the next few weeks. Please stay tuned to the blog for updates and random workouts. If you want to get in touch with me directly use my crossfitvirtuosityATgmailDOTcom address.
What's the party line on getting our shoes on Saturday if we can't make it by tonight?
2k rows, no thanks. Mainly because I don't think the time equivalency is correct. I can run a 6 minute mile but I cannot row a 6 min 2k. Also, I don't want my arms beat up for the pull ups/push ups.
I was thinking of some sort of totally off the wall sub, like 150 sit ups. Which would take around 6 minutes I think. And totally avoid my injured areas.
smurphette
i.e 1/2 murph as rx'd-meaning first time i have ever attempted this with kips, full rom pushups and running
27.30
Hari-thanks for encouraging me to go and suggesting the 1/2 murph idea.
the last nearly 5 minutes were spent running-or walking. I had pretty much lost it by then.
Otherwise i think I am ready for the full one next time as long as I clear my entire afternoon.
Lunchtime crew-great stuff! Jon-wow! martin- you just never stopped moving! Brian-great to c u!
58:01 (Seriatim)
Dan Def
Injured WOD
Run 1 mile
50 Squats
50 Ringdips
50 pushups
50 situps (ghd)
50 back extensions (ghd)
50 squats
50 situps (abmat) (just for fun)
Run 1 mile
44:24
Murph
56:12 all as Rx'd
The thing I like about Murph is that it leaves no doubt in your mind that you got enough exercise today.
McCarren Park
Out around 9a, cookin oatmeal by 10:30a. Probably would shave off many minutes with Boxer encouragement, but did this Han Solo style.
47:15 as RX'd
Did it in.....1 hour and 20 min....pathetic I assume but the good thing is that my margin of improvement is huge...therefore keeping me motivated to do more Crossfit.