Beware Barbara

A big thanks to all those who joined Team CFNYC for FGB6 yesterday! We are now 98 strong, in 8th place worldwide, having raised $6,970 thus far–who’s going to tip us into triple digits on team size for the first time ever?

Thursday 110818

A: 21 Unbroken Cleans, 15 Unbroken Cleans, 9 Unbroken Cleans

B: “Barbara” (Compare to 101102)

5 Rounds For Time (Post Elements: 3 Rounds):

20 Pull-Ups
30 Push-Ups
40 Situps
50 Squats
Rest precisely three minutes between each round. (Bring a watch to time your rest periods.)

Post times to comments.

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Photographic proof that the fittest woman in the universe dropped in at the Black Box last night. (Stay tuned for video of her accepting a handstand-walk challenge from Coach Jeff.)

Connecticut Open Review by member Adam R.:

On Sunday August 7, I participated in the Connecticut Open Olympic weightlifting competition, in Stamford, CT. I’ve been lifting since the beginning of this year, I took a bunch of lessons with Coach Kevin P, spent about two months just lifting the bar to work on my technique. Since then, I’ve been lifting three days per week – focused on the snatch, clean+jerk, variations, and squatting. I’d watched a couple of Olympic lifting meets, but the CT Open was my first meet as a lifter.

The basic format of the competition is that each lifter gets three chances at the snatch, and three at the clean+jerk. The highest lift of each counts, the two are added together, and “the total” is the final score. It is paramount to at least make one lift in each of the snatch and clean+jerk – nobody wants to miss three in a row, that’s called “bombing out” and results in a total of zero.

As such, it’s important to be smart in picking the weights – once you choose a weight, you can go up or keep it the same, but you can’t go down – i.e. if you miss, you can’t reduce the weight, you have to try that same weight (or more). Meets are obviously a lot different from training: everyone wears a singlet, weights are measured in kilograms (1 kg = 2.2 lbs.), three judges enforce the rules (e.g. no pressouts), there is a clock (once you step on the platform you have 60 seconds to start the lift), and of course, everyone is watching you.

The meet was well attended: over twenty female lifters and forty males. The women’s session was first, it started at 9am. I weighed in at 10am, in the 62kg category (136 lbs.) – that’s the second lightest class (after 56kg), and there was only one other person in my class. I figured that I’d start lifting around noon, so I killed some time watching the women lift before starting to warm up. One of the challenges was avoiding warming up too early and getting tired. Kevin and Nicole helped me plan my warm up, we went over the specific weights and rest times in between reps. Nonetheless, I probably still warmed up too early (even though Brian D had warned me). After doing some basic stretching, I did some sets with the bar, then singles at 40, 45, and 50.

I had planned my opening snatch at 55 (121 lbs.) – I was 90-95% confident I could do it, since it was my first meet I wanted to be conservative and get one lift in the books. Thankfully, I made it. My next attempt was at 60, I got that one too – I was happy since I usually only make this weight 30-40% of the time in training. Third attempt was 63, that would have been a 1kg personal record, unfortunately I missed it. I didn’t have much rest between the 60 and 63 (I followed myself), perhaps if I had an extra minute or two, I might have made it.

Since I was one of the early lifters, I waited for all the other men to do their snatches, before I got to my clean+jerks. That was about an hour – I watched Kevin and Brian snatch, they both did really well, with sharp technique and blazing speed. Coach Mike K made heavy weights look light. After about 45 minutes, I started warming up again. I hit my three clean+jerks: 65, 70, 75. Cleans were a little sloppy but I was aggressive on my jerks (with some encouragement from Kevin).

All in all, I was pleased with how the meet went. I went 5 for 6, my total was 135kg. For a sense of perspective, the world record is 342.5 kg (I weigh the same as Naim Süleymanoğlu – he clean+jerked 418 lbs in 1988!). I was happy to post a total and the experience will provide me with insight for the next meet and more motivation to train.

I also enjoyed lifting with my fellow Black Boxers, and appreciated all the support from other Crossfitters. I encourage everyone to enter some kind of competition in order to challenge, focus, and motivate yourself.

* * * * *
Here is a preview of Friday’s WOD:

A: Overhead Squat Practice

B: WOD (Compare to 030830)

Three Rounds for Time:
20 Bodyweight Back Squats (Post Elements use 50% to 60% of Bodyweight)
Run 800 Meters

Responses

  • Mike Mishik

    Awesome job Adam. I remember all the hard work and dedication you put into that snatch week in and week out. Really glad it worked out so well!

    Keep it up!

    • keller

      yea nice job adam. i hope you continue to make loud noises at the meets and at the box.

      it was the power of the stache!!!

      • Adam R

        Thanks guys. And thanks to Allison for editing and adding links to my piece. I need to work on my cleans so they’re quieter standing up.

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

          Well thanks, Adam, for writing up such a great report! I like adding the hyperlinks to help our readership who are less familiar with Oly and I add in the bolding to make people want to read the whole thing–big blocks of text can be hard to read on screen.

        • Eric

          Congrats Adam!

  • http://Www.craigpeughdesigns.com Craig p

    Annie!!!!!!!!!!!!

  • http://about.me/williamlanier Big Willy

    35:58 total time Rx’d

  • Michael williamson

    31:21min total time rx’d.

    Annie should visit the AM crew, just to be fair. Very cool none the less.

  • erika

    i can barely lift my bag. barbara, you really werq’d me.

    34:22 total time, scaled to 10 pullups, 20 pushups, 30 situps and 40 squats.

  • Manny

    40:31 total time RX’d

    I’ve always avoided Barbara and this is the first time i’ve ever done her RX’d.

  • Mike K

    good journal article… as well as the discussion in the comments below

    http://journal.crossfit.com/2011/08/squat-heavy-and-often.tpl

  • Stan S

    Barbara at the beach
    5:06
    5:36
    5:14
    5:21
    5:06
    =26:25+12 min rest= 38:25 total time
    rx’d w/strict pull ups

  • Seth P

    practiced on form only… no 21 -15-9

    Barbara RX’d 30:33

  • http://www.craigpeughdesigns.com Craig p

    Azure had fun hanging at the box today! His make shift pen worked sort of well. Thanks Dan and Sara.
    Only got three rounds in before Azure and Sara could no longer tolerate how slow I was going.

    3 rds. 21 min.

    Jeff B. I left your book behind the desk. Thanks again.

  • Vince

    36:27, PE Modified: 10-20-30-40

    Dedicated to Barbara, tougher and braver than this WOD.

  • Phil

    Mike K – I read the link and comments. It is funny that people were piling up on Steve Liberati to spend more time in the gym on his squats. I think he might be a little too busy running “Steve’s Gym” down in Camdem. I’ve also seen him lift some pretty big numbers.

    did Annie mention that she would come back tonight since she hopefully will be visiting NYC all weekend with her new found cash?

  • Todd

    28:14… Gotta Love scaffolding :) NYC street are dirty though… got faster later because i staggered out the sequence to a more stable pace.

    3:29
    3:04
    3:24
    2:57
    3:18

  • Michael C

    Rx’d 42:30

    Good idea with skipping the cleans

  • Sofia

    A-33-43-48
    B-42:59 RX ish (first rd of pushups were knee then I switched to normal)

  • Ralph

    52:19 RX’d. I know, terrible time, but I wanted to finish the entire thing… sue me.

    Barbara kicked my ass.

  • Steve Slo

    Scaled:
    5 rounds of 10-20-30-40
    (Pullups with a thin red band)
    38:??

  • kevin p

    Thanks Sofia for listening to me. Trust me you will not regret it.

  • Eric

    Barbara, 5 rounds rxed:
    4:27, 5:39, 6:15, 7:07, 8:38=44:06-12=32:06

    I thought pushups were going to be the hardest-they were not that bad at all. SITUPS kicked my ass-that 5th round took forever.

    Thanks to Jordan and the other guy (sorry, didn’t get the name) who cheered me on until the end. Couldn’t have done it without you guys.

  • Adam

    28:59 rx

  • Adam

    Sorry, I mean 38:59

  • Courtney

    36:28 rx

  • mike n.

    40 min

  • Pebbles

    I LOVED ‘Barbara’! I’m a newbie to CF and found this workout to be among my favorites so far. Need to work on my pullups, but everything else coming along nicely. Love the support of the CF community! :-)

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