Heavy triples

Thursday 110331

BLACK BOX WOD:

back squat 3-3-3-3-3

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Level 2 WOD:

A:
Behind the neck PP 3/3

B:
2 RFT

400m Run
35 Cleans (full) 95#
800m Run
35 Ring Pushups

Getting under the bar
Retreat the hips
Hunter-gatherer genomic diversity suggests a southern African origin for modern humans
What are the best cooking oils?
ADHD: It’s the food, stupid
10 tips for container gardening (courtesy Hudson Valley Seed Library)

Jim H. attacking CF Games Open WOD #2, finishing 1 rep shy of 13 rounds:

Responses

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

    From the CrossFit BrandX forums:

    Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

    http://media.crossfit.com/cf-video/backsquat.mpg

    http://www.youtube.com/watch?v=1u9vCOvJMdk

    ———-

    How to dress for this workout:

    1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don’t own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!
    2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.
    3) Shorts or pants that allow you to squat below parallel with no restrictions.

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

    I snapped today’s photo with my iPhone. Please do me a favor and snap photos of other gym members participating in the Games Open WODs (especially members who are officially registered and being judged) and email them to me for posting on the blog. Thanks!

    email: allisonATcrossfitnycDOTcom

  • Jeff

    Jim
    What faults in particular should athletes and judges be looking out for?

    That said, Avery and Kevin did a great job taking the time to thoroughly cover the movement standards as well as manage the the open workouts!

    repost from yesterday:
    lifting shoes for $40 at VS Athletics’ April Fools Day sale
    http://www.vsathletics.com/product.php?xProd=1917
    offer ends by end of day April 1

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

      Jeff, thanks for posting this!

      For anyone who does not have weightlifting shoes yet, you no longer have an excuse.

      $40 is SO cheap. Buy some. Please.

    • http://jimherrold.com jim

      honestly, it was bad all over. i watched a few rounds go through and some of our top athletes didn’t have a single qualifying rep, yet all were counted. this goes for all exercises, not one in particular. some of us should be videotaped just to show how ugly it was and how poor of an example was being set. its hard to know bullshit unless you see it with your own eyes, hence the video.

      while on this rant… why does it seem like the games site only did one thing correctly, processed my credit card? why are some ‘elite’ athletes given the workouts early before the weekly announcement? how can they claim that everyone needs to resubmit that was 1-2#’s short last week, but this week it is just fine to pull 154#? is the data really that complex that simple sort functions can not be handled? did i mention that the only function that really works is the payment feature, yeah, i think i did…

      /rant.

      • Hari

        If we’re doing a poor job judging, that is a pretty serious problem. I watched a significant amount of the judging during the first WOD, and did not see anything resembling the situation you describe.

        As for our top athletes during that second WOD, of the scores I have seen, our only top athletes to post were Jim H, Mike K, and Mike M. I know that Court judged Mike K, and I have no doubt that standards were maintained. I will take a look at who judged our other two top athletes.

        There is always a certain amount of debate about movement standards. However, it is extremely important that our scores–particularly the scores of our top three men and women–be above reproach. Going forward,we will redouble our efforts to ensure that our judging is up to CF standards.

        If anyone has any reason to doubt any score, please speak to Court, Josh, or me.

      • Hari

        As for some athletes being given the workouts early, it is my belief that those athletes are being used to test the WOD and/or do the demos. In the same manner that most of this competition is based on trust that members of the CF community will tell the truth, I also believe that HQ trusts these particular athletes not to leak information early. And I believe that HQ’s trust is not misplaced.

        However, even assuming that some athletes know the WOD isay 24 hours n advance and dishonestly leak that information, do you really believe that the existence of such “inside information” has any effect on the outcome?

        Or, to put it another way, who feels that had they know either of the WOD’s 24 hours in advance that they would have gotten a better final score?

      • Jason W

        I believe the athletes that are getting the WODs ahead of time are pre-qualified and as such, their performances don’t matter.

        I’m also going to guess that HQ got some serious blow back on the 53# is not legit article from a host of international athletes and affiliates considering that pretty much the entire world uses Kgs and not lbs.

  • Billy

    Missing you all and the NYC black box very much. I have been traveling lately, and have been delayed at every border with my three year old passport. Looking at my picture I get asked: “Is this you?” or comments about my weight. It’s kind of tough to explain Crossfit and eating Paleo. I just shrug and say: Delhi belly. That seems to work best. : )

  • sam.gaberal

    Jim is A animal.

    Looking forward to the level two wod, it looks interesting.

  • Justin Katz

    I left my Adidas black and white with laces
    Weightlifting shoes.
    Can leave it at the front desk, if found.
    Post here if you found them.
    I left them by the back of gym shower.
    Thanks

    • http://timbroder.com Tim B

      they are in the back next to the back showers

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

      Hi, Justin. I put your shoes behind the front desk.

  • http://jimherrold.com jim

    i find it funny that last week 53# or “Not using a prescribed weight, even by one or two pounds short, will invalidate an Open performance”, however this week 154# is just fine. asshats.

    http://games.crossfit.com/features/53-not-legit

    on top of that the games site is an abortion on all levels…

    • http://jimherrold.com jim

      NOT ‘winning’

    • Hari

      I think that HQ has simply set a tolerance for constitutes close enough. 154 plus clips is being accepted, and will always equal 154.5 or more. HQ seems to have set the acceptable tolerance at about half an lb from exact (0.33% for 155 lbs). This is consistent with the fact that “Fran” RX’d has always been 95.0 lbs > (20KG bar plus 50 lbs plus clips) > 94.5 lbs

      53, on the other hand (or 53.5 with clips) is 1.5 lbs from exact (2.73%).

      So, perhaps HQ should have simply stated that athletes can assume 0.5 lbs for clips and then need to get within 0.5 lbs. This strikes me as reasonable guidance and not at all arbitrary.

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

        The reason for the 1-pound variation that HQ is allowing is that some gyms own bars that are 45 pounds and some gyms own bars that are 20 kilos (which is 44 pounds). Some gym have both types of bars but most people just call all of the bars “45-pound bars” and often people don’t know whether the bar is really 44 or 45 pounds.

  • GabeK
    • http://timbroder.com Tim B

      that was awesome

    • Akash

      That rant was even better than Jim’s – both of which I enjoyed tremendously.

  • Justin Katz

    Thank you Allison.

    I appreciate you putting the shoes by the front desk.
    I will come and get them tomorrow morning when I come in for the WOD in the morning.
    Thanks again.

  • Eric

    Weight lifitng shoes bought! thanks for posting the link Jeff

  • Alex Punger

    In regards to the judging, this WOD will be much harder to judge than the first WOD in my opinion. Ensuring an athlete fully opens their hips on deadlifts and box jumps is tough when an athlete is moving fast.

    For what its worth, from the handful of video submissions I’ve watched, the ROM has not been good.

    • Sean M

      Must be the 20% slop rule.

  • Avery

    Here is my issue with this WOD, besides getting the hips open on box jumps and deadlifts, it’s basically the quality of people’s push ups which Kevin and I went over several times before and during each workout:

    Calling for a strict plank standard is much harder for someone to judge then requiring the athlete to get chest to deck with hand release and full lockout at the top of each push up, especially when fatigue sets in.

    My guess is that most boxes are probably going to be pretty lenient with the “snaking” and press out with the chest leading up and the hips sagging that they discuss in the video as a “no rep”. There are plenty of advanced athletes that can’t maintain a rigid plank position in their push ups past rep 10 in a high volume push up workout…is that the 20% slop? I honestly think that many athletes aren’t aware they are doing this when they are working that intensely. Certainly, video can help keep people honest as well as the judge’s feedback.

    Otherwise, most people (unless they are especially skilled at strict push ups) should be getting significantly less rounds on this WOD than they might get on something like “Cindy”. The numbers on the leader board leave me to believe that the standard posted on the video hasn’t been upheld by most past round 2 or 3, for what it’s worth, but does it matter? In the end, those top 20 or so from every region that advance are still doing the most “work”. Those that advance with lousy reps and poor range of motion probably won’t be competitive on a regional or national level.

  • Paul B.

    WOD: 155, 175, 195, 205, 215 (failed on 3rd)

  • Jay

    games wod
    6 rounds + 9 deads + 12 pushups + 7 box jumps
    had to step down on all the box jumps. foot still healing

  • Lisa

    Worked in with Ken on back squats, thanks Jacinto and Court for great coaching as always.
    105-115-125-135-135