TODAY'S SCHEDULE:
11am, noon, and 1pm WOD classes
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#76 Tue/Thur @ 8:30pm, starts September 8 (3 slots left 2 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (2 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left 4 slots left)
#79 Mon/Wed @ 9pm (please note new start time), starts September 21
Monday 090907
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
The science in favor of barefoot running
The pills athletes take to reduce the chances that they'll feel sore may increase the odds that they'll wind up injured--and sore.
Fashion likes its women weak--the "broken doll pose"
Rip on women who are afraid of "bulking up"
For your health, Froot Loops
Torch, Aram, and Max all competed yesterday in the Monster Half Marathon. Congrats, guys, and thanks for sending in the photo!
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.
Aram: in reference to your observation that I always look like an idiot in pictures of me involving running or following running... on close inspection of this pic, I'm pretty certain you are blinding me with your shirt. That said, great run! That is all.
CFE Strength and Recovery. ART
5rds for time:
row 250m
5 strict ring dips
5 supine rows
10 knees to elbows
10:41 i think
First time doing this workout.
Back squat: 84 - 104 - 114 - 124
Shoulder press: 44 - 54(f) - 49 - 54
Deadlift: 154 - 174 - 189(f) - 184 - 189 (pr)
It was my first time doing shoulder presses with a barbell - I don't get why they are so much more difficult than the other two lifts.
Many thanks to Hari, Allison, Zach, and other-person-whose-name-I-didn't-catch for the coaching - yes, it took that many people to get me through it :)
687 (PR) (250, 137 (PR), 300) BW = 157
(68,54), (55, 42), (44, 34)
natalie: i regards to why shoulder press is harder than squat or deadlift, consider the size of your shoulders and triceps compared to your legs. more and much bigger muscles working...
Back squat: 64#, 74#, 84#
Shoulder press: 33#, 38#, 40#
Deadlift: 95# (PR), 105#, 107# (failed twice at 107, went back to 105, and then got 107)
So total = 231. And as predicted on Friday, I can deadlift more than my body weight now. Yay! Thanks, Hari, Allison, and Zach!
935# (PR is 950#)
335 - Ties PR
175
425
Was well below PRs on SP and DL. Not a good day.
Everything. felt. heavy.
Nice going you guys running that trial half marathon. Hope you had a great time (and no doubt finished with great times).
Happy Labor Day!
Total 800, BW 160
BS 275
SP 160
DL 365
Black Box (188,188)
made up the Total
squat 370, 5lbs pr
press 180, -5
deadlift, 445 -20
total 995, pr is 1010
not thrilled. deads felt really heavy today. not 100% focused today.
Squat - 275 (PR)
Press - 105 (-10)
DL - 285 (PR)
Total - 665 (PR)
Need... to work on presses...
Hi there,
crossfitnyc.com - da best. Keep it going!
Charlie
May I congratulate you on your masterful work.You have won me over and gained a new subscriber. in comparison to most works on the web this is a masterpiece, I am ecstatic that I came upon your article. I will be linking to this from all my sites.
May I congratulate you on this Fantastic article.You have won me over and gained a new reader. in comparison to many of the posts on the web this is a joy to read, I am overjoyed that I came upon your work. I promise to be linking to this on all my blogs.
May I congratulate you on your exemplary work.You have made my day and gained a new fan. Compared to most articles on the world wide web this is a masterpiece, I am glad that I found your post. I shall be linking to this from all my blogs.
Hello, cheers for this excellent article, a really great start to the 2010, keep up the fantastic work, Anne.
I have found an excellent online store for shoe inserts and would really like to share it with your readers, if this is okay?
Shoe lifts are wedge-shaped blocks which fit in the heel part of a shoe, with the purpose of adding lift beneath one or both feet for therapeutic purposes. People who endure foot pain while wearing shoes for an extended time. Heel lifts can relieve suffering. height insoles are also useful for those who would like to increase their height.
Heel lifts are wedge-shaped inserts which are placed in the heel portion of a shoe, with the intention of adding elevation under one or both feet for therapeutic reasons. Those who suffer foot pain from wearing shoes for a long time. Shoe inserts can relieve pain. Shoe inserts are also useful for people who desire to increase their height.
Hello, fantastic blog, I really enjoyed reading it. the article gave me the kick to attempt my own post, please see my article by clicking my name at the top of this comment, cheers
Shoe lifts sometimes known as shoe inserts. Shoe lifts originated from "elevator shoes". The early creators of elevator shoes found it hard to produce as exstensive a range of styles as were available in normal footwear. Customers required for anything less obtrusive like an insole to place in normal footwear to make them seem taller.