I thought that New York CrossFitters would like to know about a CrossFit rookie playing for one of your own teams this season, the New York Jets. It is relatively rare for a rookie to be in the starting line-up of the NFL. He works out just like you do.

Congratulations to our own Dwight Lowery, Santa Cruz CrossFit athlete and rookie cornerback for the New York Jets. Go #34!

Monday night in the game with the Miami Dolphins, Dwight, a rookie starter, was incredible.

He was everywhere--coming off a block to shut down a reverse, making key tackles, saving the game by breaking up a pass in the end zone. And one I liked a lot—ignoring the fact that he had just been brought down himself, he instinctively stretched out on the ground to bring down the ball carrier with an incredible shoe-string tackle. How very crossfit of you, Dwight!

Dwight trained with Jason Highbarger at CFHQ and later, still with Jason, at CF North Santa Cruz. Jason trained him through his SJ State years and when Dwight’s jaw was broken by a tackle during training, Jason saw him through surgery, a wired jaw, and personally rehab’d him with ZONE fluids and well planned workouts.

Dwight is not only a great athlete, strong and focused, but he is also kind, humble, patient and he lights up the world with his smile.

Also by the author of "Managing your way to mediocrity."

http://www.againfaster.com/articles/2006/6/22/thursday-june-22-2006-at-0432-pm.html

http://www.againfaster.com/articles/taking-seconds.html

How's this going to run tonight?

Craig, everyone will have to do it at my bodyweight, 200lbs. That way, there will be no need adjusting weights. Easy.

Actually, since it's not timed, having to adjust weights probably won't matter too much. With 4 bars, two bench stations, 2 squat stations. I think.

As Brett said, this WOD is not time. Each set is done to failure (or close enough if you don't have a spotter).

Rest as much as you want between exercises and between rounds (but not too much, 3-5 minutes should be plenty; you don't want to get cold, either).

Did a CFE WoD yesterday, adapted to stair climbing. Protocol was:
3 rounds of
2 min max effort/2min rest, 2min max effort, 1min rest

Did 60 stories up (900 steps) and 45 down in that time period.

Normally, this workout is done as a run, bike, swim or row workout. I will be trying to incorporate more running in, but wanted to try interval stair training.

I felt the down effort is largely wasted, as speed going down is limited by safety long before it is limited by muscular endurance. Since I only had a 30 story building to work with, at least a third of the time was spent on downward effort.

In the future, I think I would build it so that "rest" periods were descending to the bottom and then resting there, ready to start back up on the work interval. I think this would lead to better stressor applied more evenly.

Then went to B3 and did ~60 light weight cleans to work form. Fell much better about the form now, have to keep up the practice.

This morning was my first regular WOD class at CFNYC!
Many thanks to Jacinto for the creativity and motivation in coming up with an alternative WOD (no bench in Manhattan!) and for pushing myself and Josh. The instruction was excellent.

Also, many thanks to Allison Bojarski for preparing me properly so I didn't look a complete idiot...or die after the WOD.

I don't have the times (Jacinto, if you have them, could you post mine?), but I have to say that Jacinto makes the most of the hour - anyone who wants to work hard should pop by in the AM... Just the warm-up would have wounded some of my work colleagues! Then we did an alternate WOD:
15, 12, 9 of FS (115 lbs), pull-ups, KB swing (16kg).
To "end" the work out we did 3 rounds of 6 burpees and 10 mountain climbers... Nice.

Thanks again Jacinto and Josh!

Thank you Mary! The Jets are my team, and I will be sure to look out for Dwight. Sounds like Jason trained him up beautifully!

kirk Iam sorry but I don't remember the time.
I urge you to keep a journal, this way you could look back
see your progress,always write down your time.

i did this at nysc with no spot and was happy with my negative splits.

bench at 175 lbs (10, 10, 10, 11, 10)
pullups (17, 15, 16, 20, 16) grip was the first thing to go
squat at 175 lbs (13, 16, 19, 21, 22)

That's fine & good that we can adjust weights & the like, but I don't want to be at the Box for 3 hrs trying to do this. I'd like to be able to go from one exercise to the next (how I typically do Lynne) with about 3 min rest between rounds. That way you can still get in all the reps but it doesn't take forever. Will that be possible?

I'm fine w/ going at 200#s with you Brett. Then you have no excuse for having less reps than me at 185.

Craig, it's all going to depend on how many people show up for the workout this evening.

I would recommend getting to the Box on time for class but if a ton of people show up, there's going to have to be some sort of compromising going on. (I do like your idea, though, of sharing a bar with Brett at 200#--the more that people can do that kind of the thing, the better.)

I taught the lunchtime class and there were five people here (one of whom didn't bench) and things went smoothly and everyone got to do their own specific body weight for the bench and the squat.

Josh is teaching the evening classes tonight so I can't really say as to how he will run things but there is a limit on equipment obviously. If I were teaching a big group, I would make anyone who couldn't do bodyweight bench for reps do some sort of pushing movement instead in order to help free up the bench for those who can do it as rx'd.

this will take a LONG time at the box no matter how you slice it.
it took me at least 50 minutes and I was in an empty gym.

(3 minutes x 3 exercises per round is 9 minutes of rest plus work...you are looking at at least 12 minutes total for each round)

"Josh is teaching the evening classes tonight..."

shouldn't he be lounging on the beach with his wifey somewhere?

As I was one of the lunch time crew, I would recommend partnering with someone that close to your body weight or is close enough to easily add/lose weight (20 pound difference, 50 pound difference, etc.)

It would not be a bad idea to have three back squat racks set up, as generally people can do a heck of lot more BW back squats than BW bench press. That is unless you are me, and then they are about the same. sigh.

BW 155

BP
15 @ 165, 12 @ 175, 10 @ 185, 6 @ 195 (aiming for 8 and failed), 5 @ 205

pull ups
5 sets of 15, chest to bar

BS
5 sets of 15

Tried to do this with at least 3 minutes (and not much more) rest between exercises. A few times I rested extra due to spotting others, and the usual chatting. I think this workout took me about 90 minutes, so I wasted some time getting a little extra rest here and there.

Back squats were surprisingly difficult. I'm still struggling with form since I somehow "forgot" how to do a low bar BS. First round was most challenging (makes sense, I did it cold without warmup), and the last one was easiest.

Compare this to my last Lynne score, which was 200+ but I took MUCH longer rests in between and didn't go chest to bar. I'm hoping that it's reasonable for me to get 150 on my next Lynne doing sets of 15 and not resting for much longer than 3 minutes between exercises.

Also, I've gone 24 hours without food, did this on about 5 hours of sleep, and did Linda last night.

BW - 175

Sub Ring Push ups
Sub ~0.7x Body weight squat (135)

12 rpu, 12 pu, 10 sq
10,10,6
7,10,7
8,10,5
8,5,3

BW 170lbs

Bench Press 12, 10, 10, 10, 10
Pull Ups 12, 10, 10, 10, 10
Back Squat 12, 15, 15, 15, 15

Lay on the floor gasping for air,
Puke.

I'm in with Craig and Brett at 200#

I would advice ring dips as a sub anyways because who wants all that hypertrophy and DOMS that is going to come with this workout? :)

See you all at 7 then...

This may inspire you, or make you cower in fear...

----------
1. 34/70/60
2. 25/60/60
3. 21/48/60
4. 21/41/X
5. 19/40/X
bw = 150 lbs.

Did not have the fortitute, time or food to continue with the squats for 5 rounds. This workout took my over 2 hours as is. Needed massive rest between sets to recover. Finished the Lynne portion with 379. Will push for over 400 next time with Lynne and then will switch to 200lb bench and pull-ups (+ 50 lbs) or chest to bar pull-ups.
Comment #302 - Posted by: AFT at September 10, 2008 1:48 PM

Did this at the Globo by my house.

Gym was totally empty

BW 162

No rest between exercises. 3 minutes rest between rounds.

165# Bench- 10,9,7,5,4
No spotter or anyone in the weight area so left at least a rep or two in the tank

Pullups- 25, 22,18,15,15
On the weird angled pullup rowing cable station thing with my feet almost touching the floor even with knees bent. Missed the CF pullup bars on this one.

165# Back Squat- 10,10,10,10,10.
Did these hi bar since I'm still nursing the lumbar/ hip from last week. Felt a lot better. Didn't bother the hip at all except when first addressing the bar and starting the first rep. Afterwards was fine. Going to stick with Hi bar squats.

Ewen, that's exactly the reason I didn't do this WoD fully. I did one round and realized that (like AFT) I do not have the time to do this.

BW 71kg

Bench 24 reps
Pullups 40 reps
Squat 51 reps

I stopped the squats far from failure. Way too much DOMs to be expected if I did 5 rounds of God-knows-how-many squats.

bw: 145

bench: 6, 3, 2, 2, 1
p/ups: 15, 13, 11, 11, 10
squat: 21, 15, 13, 13, 13

Did this at Globo gym to have a bench.

BW 180

BP: 2,5,4,4,5
PU: 10,9,8,8,7
BS: 8,8,8,9,10

looks like I needed some more warm-up for the bench press. first three squat sets were high bar, last two were low bar.

legs and body overall still somewhat sore from the DL/Linda combo that knocked me out for a few days. hopefully today will get me back in the game.

total time was about 35mins. and i thought that i wasn't taking too long to recover (aimed for 90 secs between exercises)

Body Weight 165

Squat: 13/15/12/11/14
Bench: 6/12/11/11/10
Pullup: 15/15/12/11/14

Total: 182

This workout nearly broke me.

Body weight 205
Bench 17 13 11 10 8
Squat 20 20 18 18 24
Pull-Ups 22 20 20 18 15
Total 254
This W0D crushed me
Came close to puke.

bwt 205

bench: 7-7-5-4-3
pullups: 20-23-20-20-12, brain fart on the last set and just let go for some reason
squats: 15-15-15-15-16

super hard wod

body weight - 165

Bench @165: 0. @145: 4, 4, 5, 2
Pull-ups: 16, 10, 14, 20, 14
Squats: 17, 12, 14, 10, 10

Left alot in the tank on the squats. Same reason as Brian.

Some very nice numbers today, everybody.

Shame I missed out on it, pulled my rear delt or something doing Linda...

Back soon, keep it up!

Brain, you were right. This was exponentially harder than Lynne. I thought I was going to vomit after the 2nd round and didn't lose that feeling until I got home about 45 min after finishing. Doing burpees after this was murder as well. Went at Brett's weight b/c I didn't want to keep switching weights. Did this with little rest between exercises but 3-5 minutes between rounds. Here are the results though:

BW - 185
BP (205)- 8, 7, 4, 4, 4 = 27
PU - 33, 26, 22, 19, 20 = 120
Squat (205) - 23, 20, 18, 15, 15 = 91
Total - 238

(4,18,20), (5,19,20), (2,18,20), (2,19,20), (2,18,20) = (15,92,100) = 207

BW 185
Strict pullups
8,18,25; 8,13,20; 6,11,20; 5,10,15= 159 (4 rounds)

By the 4th round I was really feeling like crap and eased up on the squats, and ended up stopping there. I was getting these weird cramps on the way home, so I think I made the right choice.
Didn't leave too much in the tank on the squats, but definitely didn't max out. I think that was the right choice too. We'll see how I feel tomorrow.