Pressing matters

Tuesday 090421
Black Box Rest Day WOD:
Press work. Unilateral and bilateral work in the press. Opening the shoulder while stabilizing the scapula and the upper spine. 30-40 min. Intensive positioning and corrections. Warm-up & finishing workout of the day to be determined by instructor.
Schedule of Make-ups:
6, 7, 8am; 12:30pm: Instructor’s Choice
6pm: Black Box WOD
6:30pm: Inverted Burpees or “Angie”
7pm: Black Box WOD
8pm: 5 x 3 Squats

CF gymnastics cert up at West Point, NY (just 50 miles away) May 16-17, 2009

Complacency

Green garlic and pink pork
Sitting is bad
How can I make going down stairs more interesting?
Pam MacElree on the future of women in sport
Food and friends: don’t take it personally
Robb Wolf… IS …The Road Forager!!!
On CrossFit and the power of competition
This place would have been even better as a CrossFit gym (via)
Jim, Juan and Jeff “Storming the Castle” out at BBB. I’m going to leave it to them to tell you the disgusting details of what exactly they did in the comments below:
stormingthecastle.jpg

Responses

  • Sara

    Made up back squats:
    185, 185, 185 (F #3), 165, 165
    Not a good squat day… probably due to only having had 3 hours of sleep. Form was all over the map.

  • http://mrdegee.blogspot.com Brian DeGennaro

    How could you guys so something this stupid and idiotic?
    And leave me out?

  • george

    jesus f*cking chr*st jeff!

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Torch put his journalist cap on over on the CFBK blog and gave a full run-down of the insanity of “Storming the Castle”:
    “An Odyssey of Questionable Choices”
    http://www.crossfitbrooklyn.com/2009/04/an-odyssey-of-questionable-cho.html

  • Kirk

    Excellent time saving technique! – Do the WOD and eat lunch at the same time… Nice.
    I’m gonna share this technique with my guys down here – they’re always looking to maximize time.
    Last day with Crossfit Bogota (now that I am finally getting to the point where I don’t want to die after the WOD).
    Geoff has been a great coach and source of information for CFing without all the resources that we have at the Box.
    I want to wish him all the best as he heads to the CF Games South America Qualifiers in Peru in 20 days! Kick Ass, Geoff!
    Today’s CF Bogota WOD:
    5 RFT
    10 Wall Ball 20# (or, the Colombian made “Wall Eggs”)
    20 Push-Ups
    30 Squats
    10:09
    Legs are screaming after the past four days…I’ll rest on the plane. Looking forward to the Black Box Morning Posse.

  • Rickke

    Made up my first Angie – 29:37 Rx’d
    Pull-ups, while getting a little better, are still my slowing factor. Overall, much slower than I hoped, but I know where to improve time and strategy for the next time. Davi – good job and thanks for braving this one with me this morning.
    Bench Press finisher – trying to get to body weight (140#)
    (thanks for the spot, Jacinto)
    95 x5
    115 x5
    125 x3
    135 x1

  • Erik

    I have a quick question about getting to the body weight bench press. Since doing crossfit we very rarely do the straight bench press are there any techniques people have to help reach this goal? Should you just concentrate on doing more push ups and the benchpress strength will come? Or should you try and put a bench press workout in your routine once a week.

  • Brett_nyc

    Erik, if you can’t do BW benches, you should incorporate bench presses into your schedule. Doing more pushups won’t help your heavy bench much. Benching will also help your overhead press. Good deep ringdips will also help when you can’t get a bench set up.

  • Gabe K

    I would love a BW bench press!

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Hey EVERYBODY,
    Got this email today to the info@crossfitnyc email address and wanted to pass along:
    Hello,
    My name is Vincent Amarino and I am a co-owner of the first and only Crossfit on Staten Island (crossfitstatenisland.com) which I am very proud of. The reason for this email is unfortunate. Do to my career as a Police Officer and family commitments I can no longer grant the time necessary to maintain my end of the business. I operate the evening and my partner Donald operates the mornings. I was wondering if there is any chance that we can get this cry for help out to the crossfit community maybe on your main site because it would be a shame if Staten Island’s only Crossfit would be lost.We also demand to keep the authenticity of our crossfit with certified Crossfit trainers as well. I will be willing to negotiate a deal for my half of the business or accept qualified trainers willing to teach classes in the evening. If you can give us any advice on this matter or know of any trainers interested in this beautiful facility, it would be appreciated greatly. Thank you so much for your time in this matter.
    Sincerely,
    Vincent Amarino
    crossfitstatenisland.com
    917-584-8552

  • Davi

    Angie – didn’t feel all that terrible till the end, but I sure was slow! The same feeling I had on Saturday morning with my park WOD DFL. Not enough sleep, not enough hydration. Pull-ups impaired by grip compromise (wrapping too much of my hand around the bar).
    I think it was 31? or 33? or 35? I don’t remember what Jeff called out because I basically didn’t want to know.
    It was as rx’d but it was not speedy. By the time I got to the squats I felt like I could barely move at all.
    Then I did a yoga class. My legs feel like tree trunks fortified with lead cores.
    or something.

  • Jeffrey B.

    Anybody planning on doing the gymanstics cert in West Pt. in May? Anybody want to carpool/split accomodations?

  • torch

    Davi,
    I wrap my hands around the bar pretty far for pull ups. I find it helps a lot.

  • Hari

    Erik,
    “Since doing crossfit we very rarely do the straight bench press are there any techniques people have to help reach this goal? Should you just concentrate on doing more push ups and the benchpress strength will come? Or should you try and put a bench press workout in your routine once a week.”
    In the nearly three years that I have been crossfiting, with the exception of the second day at Rip’s Barbell Cert, I have never once bench pressed outside of a WOD. Here is my progress on Lynne (bench presses, pull-ups):
    090322 (10,26), (10,24), (9,22), (7,21), (7,20) = (43,113)
    081125 (7,26), (7,23), (6,20), (6,17), (4,16) = (30,102)
    N/A 08 Skipped # 40
    080629 (6,21), (5,18), (5,17), (3,16), (3,15) = (22,87)
    080309 (8,24), (6,21), (4,20), (3,16), (3,14) = (24,95)
    080222 (9,25), (8,23), (6,19), (5,17), (3,14) = (31,98)
    080117 (7,23), (6,21), (5,17), (4,16), (2,15) = (24,92)
    071207 (5,23), (5,22), (5,17), (3,12), (2,13) = (20,87)
    071023 (2,21), (2,20), (1,19), (1,15), (1,11) = (7,86)
    070526 Sub 81% BW BP: (12,12), (12,10), (10,12), (9,9), (8,11) = (51,54)
    070421 Sub 80% BW BP: (11,11), (10,10), (9,8), (7,7), (4,7) = (41,43)
    061223 Sub 80% BW BP: (12,10), (10,8), (8,8), (7,7), (4,6) = (41,39)
    My advice: Do the WOD’s. Eat right. Sleep. Repeat.

  • Davi

    Torch – I find it much easier too with my hands wrapped further around the bar. Without that, it’s harder to get my entire upper body involved in the motion. But Jacinto – unless I misunderstood him – suggested that I needed to wrap less of my hand around in order to avoid tears. I only had one little tear this morning, but I definitely had a pretty persistently unpleasant sensation for the last 30-40 pullups.
    My time, thank you Jeff, was 35:30.

  • Davi

    And by “unpleasant sensation” I mean my hands hurt considerably more than the rest of me did. ;)

  • Davi

    and then I read that and I’m thinking:
    “um, of course it was unpleasant, you were doing 100 pullups”
    I much prefer conversation to blogging – it’s easier to let silly commentary fade rapidly into the background. ;)

  • torch

    Davi,
    That’s a grip strength issue. Some people like hooking their fingers and not using the meat of their hand. I find it painful. But yes, I did tear until i got my grip more trained up.

  • Hari

    Regarding ripped hands:
    Your grip will get stronger. Your skin will not. I never cease to be amazed my people who completely shred their hands every other WOD. I’m equally amazed by people who wrap their hands with half a roll of tape (and more often than not leave the remains on the floor). And then there are those who need to tape the rings.
    Coach Rip has a video on how to grip a bar. Allison linked to it a few months ago. Let me add these simple pointers:
    Find a box that is high enough that you can reach the bar standing on your toes but low enough that when you come off your toes, you can hang. While you’re on your toes, correctly grip the bar. (If you don’t know how to correctly grip the bar, ask.) Different people have different sized hands and different optimal grips. You need to find what works. You wont find it by jumping from the floor to the bar, catching, going, ripping, bleeding, taping, and repeating.
    Keep in mind that your goal is to maximize work capacity. You can’t do that if your hands are to messed up to grip the bar for a week after each max set of pull-ups.
    (I’m not referring to anyone in particular, Jon.)

  • Alexei

    About this whole “grip” business (and I shouldn’t be one to talk since my hands rip consistently at about the 50th-60th pull up or so).
    I am still by and large a beginner at crossfit, largely trying to find my way… so take anything I say with a grain of salt.
    As I said, my hands get ripped pretty easily, and Jacinto’s advice of gripping the bar with just the fingers didn’t seem to do anything for me aside from making the grip that much more uncomfortable (hands still ripped, just in different places).
    Torch’s suggestion to me (a while ago) was to wash the rips out with water, put salt on them, then put neosporin until they healed (2-3 days later), and make grip stronger.
    However, right now I’m trying something slightly different. The topic of rips came up in conversation between me and an old friend of mine (who’s been crossfitting for… years…) who is living in Atlanta, and he suggested the following – “Do not moisturize. No neosporin, not even hair conditioner. Just sub pullups with something else that you suck at like SDHPs the next day or two. This way the skin will get stronger and thicker in the places where the rips were.” So I’m giving this a shot. Thus far it is considerably more painful and lengthy in recovery time than Torch’s method, and too early to see if any results come from it.
    Anyone have any input as to this alternate strategy?

  • torch

    You should avoid reopening wounds. The SDHP sub is pretty valid immediately after having a bad rip. But your skin will not get stronger where the rips happen. Calluses getting too big and raised are what makes your hands rip. That’s why you have to shave them every couple of days. We want long, flat calluses, not thick, globo-gym “weightlifter” ones.
    My experience is that grip training makes the difference. At least it did for me. I’m 190# and able to do a lot of pull ups. I ripped pretty regularly until I barraged my grip with cash outs and started doing a pretty high-volume strict pull up program. My grip got better, and I haven’t ripped since the skills carnival.

  • Brett_nyc

    3 things never to talk about socially. Religion, politics, hand ripping. Everyone’s hands are different, as are bar diameters, as is grip strength, etc. You just have to keep doing lots of pullups and you’ll figure out what works for preventing tears. When I do rip I like to keep them uncovered with a little Neosporin or Chapstick rubbed in throughout the day.
    That said, I would highly recommend against putting salt directly on your open wounds. Salt water bath, maybe, but dry salt will literally give you a chemical burn that will take many days longer to heal. I had matching MU rips on my palms once and did a salt pack vs. open air comparison. The open air side healed fine but the salt side scarred noticeably and took much longer to heal.

  • Zach Singer

    Random…for those not on a strict paleo diet..
    Free ice cream at ben and Jerry’s today…
    http://www.benandjerrys.com/scoop-shops/feature/free-cone-day/

  • Hari

    Alexi,
    “Anyone have any input as to this alternate strategy?”
    Maybe a tax on pull-up bars and medical tape. :)

  • Erik

    In regards to the hands thing… I got a few painful calluses after a bunch of pull up WODs I used this stuff and it helped out.
    http://www.bathandbodyworks.com/product/index.jsp?productId=2227321&cp=2484525.3527364&parentPage=category

  • Rory

    While we are on the subject of alternate strategies, here is one for the BW bench press:
    Lower your bodyweight.
    While this might not apply to everyone, that’s how I’m working toward a bodyweight bench at the moment. My max bench right now happens to also be my goal bw (about 12 pounds less than I am now). As an added bonus, I will likely also pass a 2x bw deadlift on the way down.

  • juan

    Tears heal eventually, suck it up. You can still do pullups (pain included) just steer clear of high rep pullup wods for a while.
    Calluses are kind of hard to avoid in Crossfit. Take care of your hands and shave those calluses down. They will get bigger and if left unchecked, Angie or Murph will tear them off for you. I think using a razor is best. I am a grown up and am allowed to use sharp objects. It’s pretty easy to get the hang of it without causing any real damage.
    Also, stop using chalk for the pullup bar. It is better used on a a Barbell. You use chalk to get a better grip of the bar. But you have to factor in all that kipping. All that extra friction turn your hand into little tear furnaces.

  • http://mrdegee.blogspot.com Brian DeGennaro

    “By Hari on April 21, 2009 4:54 PM
    Alexi,
    “Anyone have any input as to this alternate strategy?”
    Maybe a tax on pull-up bars and medical tape. :)”
    Redcoat! Redcoat!

  • Adam M

    Hey, serious question here. Has anyone done Fran, Nicole, or 4×800 at >5000 above MSL (e.g. Denver, CO or Lake Tahoe, NV)?
    It may just have been my out-of-shapeness, but I wanted to know if anyone else had noticed the drastic difference in both time and painful gasping for air.

  • Steve-O

    great shoulder work with torch today.
    3 RFT w/ 1 pood
    0HWL (R) half the length of the gym
    10 Burpee
    OHWL (L)
    10 Bent Press (5 each arm)
    9:18
    btw: did anyone find a watch after the 6pm class tonight? its a black Luminox with a tan face. please keep an eye out for it, thanks.

  • Alexei

    If that’s the price I have to pay to get into shape, Hari, I’ll consider it money well spent… so long as my fat tax goes into place. Plus, I pay a membership fee to go to a gym with a pull up bar already anyway… ;)
    Tried to make up Angie, had to cut it off at 75 reps for each exercise at pull ups due to shredding my hands… probably a good thing because the push ups were much more miserable than the pull ups. Not quite ready for 100 push ups in a row yet…
    35:27

  • george

    torch/brian
    here is the link to the “Mobility Burpees” I was attempting to demonstrate.
    They start at about 1:45 into the video
    http://www.youtube.com/watch?v=L-st8AjZSI4&eurl=http%3A%2F%2Fwww%2Egoogle%2Ecom%2Freader%2Fview%2F&feature=player_embedded

  • Tony T.

    Did the inverted burpee WOD.
    16:11 as rx’d.
    (15,9)
    Thanks Allison for keeping an eye on my form.

  • Rory

    Did the OH workout with Torch ‚Äì 10:21. Fun stuff and not what I expected at all (yes, I know what unilateral means, but no, I didn’t notice it in the post this morning).
    Steve-O: I think I saw it lying on the floor near the showers. Not sure if anyone picked it up; I assumed it belonged to someone who was still working out.
    Also, to those who were discussing rapid weight loss for weight-classed sports (e.g. rowing, wrestling, etc.), check out this article on taking those techniques to the absolute extreme and also doing it as safely as possible: http://www.fourhourworkweek.com/blog/2009/03/18/how-to-cut-weight/
    Even if you never need to cut weight, it is a fascinating read and you will learn a lot about dehydration/rehydration.

  • Davi

    I wish I had recorded the times of the different segments of my Angie. I know I spent a lot of time trying to avoid the pain in my hands as I reached the higher numbers of pull-ups.
    Jeff was actually periodically calling out times to us, but I was in such a foul mood that I actually said to him at one point, “Don’t tell me what the time is!”
    I think I am veering into the “too big and raised” category with my calluses. I got a manicure the other day and asked the manicurist to file my calluses. She was pretty weirded out. :D

  • Jeffrey B.

    100 reverse burpees (make-up) – 11:43
    and…
    0HWL (R) half the length of the gym
    10 Burpee
    OHWL (L)
    10 Bent Press (5 each arm)
    8:00 flat