If you've been thinking about Elements and you're one of those last-minute types, I've got good news. For the first time in a LONG time, we've got a few spots left in a workshop that starts in just 3 days from now! That's right, Elements #46, which meets M/W/F @ 8:30-9:30pm. Of course, if that particular date/time schema doesn't work for you, we've got plenty more where that came from. We've got classes that meet at 7:30pm or 8:30pm, or--get this--7AM! Yep, our very first morning Elements Workshop, #49, starts on April 21st but it only has 3 slots 2 slots left at this point. No time for Elements in April? Well we just added 2 new workshops in May: #51 (M/W/F @ 7:30pm) & #52 (Tue/Thur @ 8:30pm). So if you're thinking Elements is the thing for you, I'd suggest signing up pronto. (Oh, and don't forget we've got Elements out in Brooklyn, too, if that's your neck of the woods.) And a few reminders of what you get when you take an Elements Workshop with us, whether here or in Brooklyn:
1) 6 one-hour classes with no more than 5 fellow students
2) a lead instructor with an assistant instructor at every class
3) a structured course to teach and reinforce the foundational crossfit movements
4) 2 free weeks of unlimited WOD classes upon successful completion of the workshop
So what are you waiting for? Well, if you're not sure enough about CrossFit itself, I'd suggest you do one of our free beginners' classes. We've got 6 of those a week here in Manhattan (daytime, evening, weekday, and weekend times). Schedule's here. So sign up and get your butt down here!
Friday 090410 (68) (7)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090310.
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Dan takes a beginners' class through the paces:
From the CrossFit Brand X forums on CrossFit WODs, here's some advice on how to approach the Total (along with the "rules" of doing the Total):
Everyone is a Big Dawg today. If you are unfamiliar with the lifts look at the following:
Back squat:
The best example of a good heavy back squat that I can find on vid is Nichole at the CF Games.
http://media.crossfit.com/cf-video/CrossFit_GamesTotalHighlights.wmv
Nichole is wearing red shorts and lifting more than the other ladies. Notice the low bar position. the depth of the squat and how she uses her hips to lift the weight.
Shoulder Press:
Here is a vid with Nichole pressing. Note this is a shoulder press not push press, any bend in the knees or flexion of the ankles is a fault and the lift doesn’t count:
http://media.crossfit.com/cf-video/CrossFit_GamesTopCFrFemale.wmv
And some instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipPressBasicPositions.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressGrip.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction2.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv
Deadlift:
More instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
If you are unfamiliar with these lifts buy Starting Strength. ( http://www.startingstrength.com )
If you are familiar with these lifts and do them all the time buy Starting Strength. (http://www.startingstrength.com )
If you think these lifts are easy and you have nothing to learn about them, in fact you should probably be teaching them to other people buy Starting Strength ( http://www.startingstrength.com ) Read it, carry it with you, read it again, buy a second copy read that one, and for $%#@ sake vid yourself, look at you form before messing with other people.
CrossFit Total
Rules to remember if you are playing by the rule book:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.
If on the other hand you just want to find your best lift, don’t be pigheaded as Rip says.
I haven't been able to come to the Beginner classes this week but I'll be taking advantage of you again soon. Love the pic, very entertained by my stance.
Squat: 275, 295 (pr), 315 (pr)
Press: 105, 115, 135f
Dead: 365f (grip), 365, 385 (pr, but really ugly)
Total: 815
(3,1)
I have mixed feelings about my first CFT. My squats felt really solid and I'm excited to have hit 315; I'm also happy with the total of 815. On the other hand, I wasn't very smart with my press progression and the deadlifts were a mess. Looking forward to a straight deadlift day to back the weights off and focus on my form.
My 2nd CFT WOD
BS: 205 (PR)
SP: 105
DL: 230 (PR)
Total: 540
Shoulder press went down 5# from my last 1RM. Glad my back squat and deadlift weights continue to improve. Still working on correcting the slight rounding in my back when I go heavy on the deadlift. Thanks for the great coaching this morning, Jacinto.
Squat 185, 205, 215
Press 120, 125, 130
Deadlift 225, 235, 250
Total 595 (65,29)
Squat: 355,365,370(fail)
Press: 175,180,185
Dead: 405,425(fail),425(fail)
Total:955
Squat and press tied PR's, Ran out of gas for the deadlifts, 40lbs under my PR.
660 (245, 130, 285) BW = 153
(68,54), (4,4)
865 (300,160,405) BW=162
sq. 250, dl 405, pr 160 (pr)
total 815
first morning wod, lots of fresh faces. frisbee tommorow in central park after the wod if anyones interested let me know
squat: 270
press: 115
deadlift: 305
total: 690
bad day, no pr's
As some of you know, I am moving from Bed-Stuy to Parkside in a week. I would appreciate any help from people looking for an early workout next Saturday, April 18th. Moving should start at 9:30 and will most likely take less than 4 hours. Lunch afterwards for all involved.
If you can make it, please send me an email at kurt period tullar at gmail dot com. Thanks.
Also, just as a reminder, Brooklyn will be open this Sunday (Easter) for beginners, normal WoD and CFE at 1, 2 and 3pm respectively.
CFT
BS 255
SP 155
DL 355
Total 765 (PR+10)
Black Box (75,75)
Squat: 165
Shoulder Press: 75
Deadlift: 200 (YAY!)
PR on all three!
Total - 915
Squat - 330
Press - 160
DL - 425
Reminder, there will be a CFE session tomorrow @ 10am at the McCarren Park track. It is only one subway stop into Brooklyn (Bedford L)
BS: 175 pr
SP: 115
DL: 275 pr
angry shoulder today
made up monday's
'lunges/pull/sit' wod
11:48
nice job linds.
BW 148.5#
Squat: 260 PR, 265F, 265F
Press: 165 PR, 170F, 170F
DL: 310 PR, 315F, too sore to do a third
Total: 735
Previous total was 727
BW 2xLevi give or take
Terrible terrible total. Thanks to Jim for all the eating and drinking today.
Squat: 335
Press: 215
DL: 405
955. Terrible
BW-149
Squat-205,225,245(pr)
Press-135,155f,145(pr)
DL-310,325,335(pr)
Total-725
Squat:250
Press:150
DL:385
Total:785
Squat: 325PR, 340f, 340f
Press: 175f, 175, 180f
DL: 425, 445, 455f
Total: 945 PR by 15
Definitely need to work on squatting form more, as that seems to be limiting my squat more than strength.
(5,5)
Gabe, you know what would have really been impressive? A 1000 lb. total. I don't know. Just sayin'.
Squat: 335 (pr)
press: 155 (unhappy here, need to work on this)
Deadlift: 435 (pr)
total: 925
Took a little easy this time as I have my level 1 cert this am, but happy to see pr's in my second cf total, def have goals set now for year end (squat 400, dead 500, press 190 (bw))..we'll see.