Getting ready to close the Open

Friday 120323

Friday’s WOD:
21-15-9 reps for time of:
Box Jumps
Kettlebell Swings
Knees to Elbows

Please note that if you are registered on our team and want to do Open Workout 12.5 today, your options tonight are the 8:00pm WOD class at 26th St. or 8:20pm Post-Elements WOD class at 28th St. (We’ll also being running 12.5 all day Saturday during regular gym hours [see schedule]. Thanks.)

Lenny writes: “So for Open Workout 12.4, I had decided I ‘wasn’t making The Games.’ Shocking, I know. So let’s make the workout harder. In my workouts I often wear a training mask which simulates what it’s like to work out at 6000ft (e.g., Denver). I figured I wasn’t going to make it to the double-unders. I didn’t. I did 143 wallballs in 12 minutes. It was terrible. Highly recommend not using the mask. Such a bad idea. Ughh.”


(Thanks, Kayam, for the photo!)

KStarr preps you for 12.5
The 14 most common fitness injuries
Highland games champ becomes CrossFit Masters competitor (written by our very own Ashleigh!)
Proof that red meat makes you happy / Iced coffee season arrives / Duck eggs!

Workout 12.5 / 2012 CrossFit Games Open

Complete as many reps as possible in 7 minutes following the rep scheme below:
100#/65# Thruster, 3 reps
3 Chest to bar Pull-ups
100#/65# Thruster, 6 reps
6 Chest to bar Pull-ups
100#/65# Thruster, 9 reps
9 Chest to bar Pull-ups
100#/65# Thruster, 12 reps
12 Chest to bar Pull-ups
100#/65# Thruster, 15 reps
15 Chest to bar Pull-ups
100#/65# Thruster, 18 reps
18 Chest to bar Pull-ups
100#/65# Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

(Click here to read the full workout description, including the specs for the Men’s and Women’s Masters divisions, the movement standards, the demo video, and additional notes on how to complete and judge this workout.)

Responses

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Hari, Josh, Court – for those of us who are not going to progress past 3 reps but still want to do the WOD – any thoughts on scaling? Fran weight? Lower than Fran?

    • Hari

      50% to 60% of your 1RM thruster is where you will maximize your power output. You would be surprised how hard this WOD can be even with an empty bar.

  • Jason L.
    • http://www.facebook.com/ksjusino Keith Jusino

      Great article! Got me pumped for 12.5

    • Anonymous

      This article is stunning…so true, so real…

    • Rory

      great article, thanks for sharing!

    • Anonymous

      Rx+ on everything from now on!

      • Jason L

        Good mentality but let me quote a famous coach, ”there’s a fine line between salvation and drinking poison in the jungle.”

        • Anonymous

          touche

          • Sean M.

            ”there’s a fine line between salvation and drinking poison in the jungle through a gas mask”

      • http://www.facebook.com/leienming Andrew Louie

        This has been my goal since joining CFNYC in Nov. Rx Everything!

        • Anonymous

          Based on your posts, Andrew, i would say you’re well on your way!  Nice work.

        • Anonymous

          Such has been my goal since November as well…you meant 2010 right?

          • jenntang

            You guys are so inspiring. I’m doing 12.5 with men’s Rx weight tomorrow. Now who’s drinking poison?

          • Anonymous

            …or perhaps eating inventory?

  • Anonymous

    Love the expression on D_Riv’s face!

    12.5 with Greg, Ian and Dickie: 52 reps, got 4 c2b into 12 rep ladder.
    No rep’d about half of my c2b’s. 7 minutes goes by quickly when youre doing your Pullups one T a time. Best advice of the morning from Dickie: “have fun with it…”
    I did. Looking forward to this one coming up in the programming sometime soon.

    • Anonymous

      Funny, I posted the below before I read your comment!  I’m sure Lenny was like: “Of all the a$$holes they could have picked to judge me, they picked this one…”

      Nice job this AM!  I had fun watching you have fun.

      • Anonymous

        I almost “liked” that comment, but decided to respond instead. Thanks, Dickie!

        • Anonymous

          Go ahead and like it.  I know what I am.  And your likes are a disproportionately large source of validation for me these days.  That, and Jamie Freedman’s brosef hugs.  

    • Naveen

      Why were you getting no-rep’d?

      • Anonymous

        Pull ups are not a strong suit for me.  Was able to get up there but not my chest up to the bar…wasted a lot of energy getting up there and missing…

  • Anonymous

    Lenny – I’m smiling / laughing in that photo, mostly out of nerves, because I was seriously worried you were going to head into cardiac arrest, and I’m fairly useless in non-math crises. 

    Also, I hope I didn’t “no rep” you too much!  #Type1Error (@Keller:disqus) 

    Dickie WOD:

    Part A:
    Four Rounds of Dumbbell Walking Lunges x 20 Steps @ 1010
    Rest 90 Seconds
    Handstand Push-Ups x Max Reps
    Rest 90 Seconds

    40 lbs for all sets; 6-10-4-5 with 2 45 lb plates

    Part B:

    Five Rounds for Time:
    125lb Power Cleans x 5 Reps
    Hand-Release Push-Ups x 10 Reps

    7:33

    Part C.

    3 Rounds of Turkish Get-Ups with 1 pood. My technique on these is awful. Avery – need to get a spot check from you.

    Lots of good energy in the box this morning.  Some sexy work by Greg, James, and Ian on 12.5.

    • keller

      lenny is not significant.  failing to reject the null hypothesis is the correct action and therefore would not be a type ii error

      i think?

      • Anonymous

        Let’s go with it.

        ((encouraging tap on bottom))

    • Lenny

      No worries bro. If I missed I missed.

      • Emily

        wearing the mask=welcome to my world (-1000′)  :)  miss you, big bro!

  • Anonymous

    12.5  75 Reps. 

    • Anonymous

      ((encouraging tap on the bottom))

      • Anonymous

        i needed more than that this am… for some reason I always perform better the day after NOT taking a rest day… i feel like i am better with the momentum.  Yesterday was a rest day for me, and i just did not have the mojo today… does that happen to anyone else?

        • Anonymous

          I’m no expert, but isn’t it kind of like why your second work set can often go better than your first?  Maybe your second work day goes better than your first too.  #fractals

        • Anonymous

          You can always do it again tomorrow

          • Anonymous

            #TWSS

    • Anonymous

      12.5 is like the evil vindictive cousin of Fran – only the Tranny version… late night… with a loose false eye lash and a broken press on nail.

      • Anonymous

        Yeah. We’ve all been there. Haven’t we, Greg…
        #Exit14ontheJerseyTurnpike

      • Anonymous

        i almost spit coffee all over my screens…

      • Asegal04

        holyshit that is hilarious, needed a good laugh today

      • guest

        it feels similar to the experience you know, except that certain aspects of it are backwards and you’re not sure how far along you’ll be when it’s over

  • Rory

    A: 7:55 (28kg KB Swings) my K2E’s are a real disaster

    congrats to all those 12.5’ers this am

    nice pic Shirley!!!

    • Anonymous

      Shirley you can’t be serious!

  • Amanda Long

    7:36 (16kg KB swings) – Thanks KC for counting and encouraging me the whole time!

    The highlight of the morning was some old school Salt ‘n Pepa. I am sure Kristin especially enjoyed my singing of Shoop as I counted for her :)

    • Anonymous

      Snitch.

  • Amanda Long

    And thanks Coach Sara for some good tips on the KB swings!!!!!

  • Cass

    8:14 with 20kg KB swings..damn that’s heavy

    • Anonymous

      At least you got the extra hour of sleep. ((rolls eyes))

    • Amanda Long

      That is awesome Athlete Cassie :)

    • Anonymous

      Nice work, slacker…

  • Anonymous

    Can we all start ALWAYS referring to each other as “Athlete [X],” “Coach [Y],” “‘Mentor [Z]”, etc.? That would be some fun culty shit. Give the box some more character.

    • Rory

      what would you like us to call you

      • Anonymous

        Protocol dictates “Athlete Dickie.”

    • Anonymous

      I “Like” this idea, ATHLETE Dickie…

      • Anonymous

        I will also respond to Mathlete Dickie.

  • Malcolm

    7:50 (24 inch box jumps, 24 kg swings, and WEAK knees-to-elbows)

  • Anonymous

    hey! any chance someone at 26th could tell me what my time was for the main WOD today? i forgot…I’m the 8am Dan [not Daniel].

    • BenS

       I think around 8:12; think you were about a minute faster than me.

  • Sean M.

    “In my workouts I often wear a training mask which simulates what it’s like to work out at 6000ft (e.g., Denver).”

    Excuse me for getting nerdy –

    Gas mask training does not simulate altitude training. Doesn’t
    matter if you wear it all the time or for a 10 minute workout.

     

    When you are at a high altitude, the pressure of air
    decreases. At sea level, the air pressure is 1.0 atm. At 18,000 feet, the air
    pressure is 0.5 atm. It decreases at the same rate as you go higher.

     

    But what’s important is that even though the air pressure
    changes, there’s still 21% of oxygen in the air at all times (except when you
    basically leave the atmosphere).

     

    So when you are at altitude, your body still processes O2
    and CO2 the same way, but the problem is that there’s not enough atmospheric
    pressure to pump the oxygen into your blood vessels. So no matter how hard you
    breathe, you’re still going to only be able to get a certain amount of oxygen
    at one time. Breathe too hard and you’ll hyperventilate.  If you train at altitude you can stimulate
    your body to produce more blood cells so that it can temporarily store more
    oxygen.

     

    Now with a gas mask, it’s not the same. The air pressure
    does not change externally, but the difficulty of breathing in that same amount
    of pressure does change. Not only that, but when you exhale, where does all
    that carbon dioxide go? Hopefully the gas mask will release it, but there’s no
    guarantee that it will release it at the same rate as if you were to exhale
    normally. So in other words there’s a strong possibility that oxygen will no
    longer be 21% of the gas in the air you’re breathing. Likely scenario: you
    inhale too much CO2 from the build-up in your gas mask and pass out.

     

    So what you’re doing with gas mask training is making the
    lungs work harder.  It doesn’t improve your Vo2Max. I’m not even sure what
    the point of it is.

     

    There are certain gas masks that will actually decrease the
    pressure of the air as it passes it to you. They need a
    regulator/depressurizing mechanism. And they’re not cheap — they’ll run a
    couple hundred bucks.

     

    So, if you want the ability to blow harder — wear a
    gas mask, but most (almost all) people don’t need to be any stronger on inspiration
    or expiration.  Wearing something that restricts your breathing is a great
    way to sub-optimize your session.

    • Brett_nyc

      dude…because gasmask

    • Anonymous

      “Important safety tip. Thanks, Egon.”

    • Sam Gaberal

      This I totatlly true, as I am going over this in class. It’s a fad that many MMA fighters do to make their training harder for no real reason besides thinking it’s harder.

      Train in Denver, and then train with the mask, two completely different things.

      It does make you look cool though.

      • The_Lisa

        Lenny, just wear a ball gag. It looks (and feels) much sexier.

        • keller

          i’d prefer he just wear a paper bag

    • keller

      “So, if you want the ability to blow harder”

      #feastofballs

      #commentstypicallyreservedforgrouptextmessage

      • keller

        #f’ingdickieandhishashtags

      • Anonymous

        I can’t believe I missed that.

    • Naveen

      Not sure about your conclusion – if you are training at 18000 ft at 0.5 atm (380mm hg), the partial pressure of o2 in inspired air = 380 * 21% = 80 mm hg.

      if you’re at sea level and wearing a mask that results in some degree of rebreathing, if the air in the mask is 80/10/10 n2/o2/co2, the partial pressure of o2 inspired would be 10% * 760 mm hg = 76 mm hg, or approximately like the elevation scenario.

      I agree that if the mask does not mix with external air fast enough, there will be too little o2 in there and you’ll pass out.

      I think erythropoiesis requires days of exposure to low o2, so short training sessions probably wouldn’t do much to simulate high-altitude living for that.

      • Sean M.

        This assumption is wrong: if the air in the mask is 80/10/10 n2/o2/co2,

        • Sean M.

          For assistance look here: http://www.altitude.org/oxygen_levels.php

          The % in the mask might shift, but the pressure does not.  This lack of pressure differential negates the supposed adaptation because at altitude there is not enough atmospheric pressure to pump oxygen into your blood vessels, in the mask there is sufficient pressure.    

          • Naveen

            I agree with you if alveolar diffusion depends of total pressure, but I recall that diffusion of each molecule type depends only its own partial pressure…

          • Naveen

            I agree with you if alveolar diffusion depends of total pressure, but I recall that diffusion of each molecule type depends only its own partial pressure…

          • Sean M.

            Partial pressure is only lower at altitude which is why you get increased diffusing capacity in people born in high places vs. those born in low places.

            This also explains why people who are from low places get altitude sickness when they go up high- their body does a fine job at venting carbon dioxide but a poor job at at taking in sufficient oxygen.  

    • Court

      I think this is a misunderstanding of the purpose of training with the mask on.  I don’t think the purpose is trying to increase VO2 max via mitochondrial increases, I think the goal is to increase the work load on the intercostal muscles.  It’s fairly sport specific; in MMA, since the ribcage is often under compression and load either due to bracing your torso to protect your organs against a strike, bracing to deliver a strike or because you’re on back, again, with some dude sitting on your chest while you wrap your legs around him so you can try to rip his arm off, there is just not as much total volume available to breathe.  So you need to develop those intercostals and diaphragmatic muscles to be able to draw in adequate air with a restricted airway (clenching jaw around mouthguard while bracing neck against strikes and chokes), a restricted lung volume and against load (your opponent) on a background of cardio and muscular fatigue.

      • Sean M.

        My problem is with saying it’s like altitude training…when its not…not even a little…not at all.  

        I agree with what you wrote though.  

      • Jason L

        So basically practice how you play. If you need to perform when your lungs are getting crushed or actually with a gas mask (military), it could be a useful tool but not for erythropoiesis. What about a similar training effect to that of hypoxic training? I know some people program breathing Kb swing ladders or burpee ladders, do those have any training benefit? And if so, can you use a gas mask to achieve a similar, albeit more expensive, effect?

        • Sean M.

          I’m gonna say no – although a hypoxic state feels substantially harder to work in, you are unable to reach maximum work rates or levels of oxygen consumption.  This is similar to “driving a  car at speed in third gear –  it feels much harder, but progress is slow.”  Any athlete who trains hypoxic for any length of time decreases the levels of  exercise intensity and generally reduces their overall level of physical fitness.

          This is why people live high and train low…  basically by holding your breath/wearing a mask you are doing the opposite.  

          Often the only benefit is  increased strength of the breathing mechanism…which leads to a reduction in the perceived level of exertion.

    • Lenny

      I like the placebo effect then. How about I blow all over your face Sean M.

      • Brett_nyc

        You’re talking about CO2 right?

      • http://www.facebook.com/profile.php?id=500051352 Avery Wittkamp

        I think you should stick to your plank holds and med ball cleans. 

    • Anonymous

      Denver is the Mile High City.  Mile’s are 5,280 feet.  There is no ground in Denver that is a mile high.  If you were working out in the 20th row of the upper deck of Coors Field you would be working out at a mile high.  There’s some more fun facts for you all!

      Enjoy Tebow you silly Jets fans

      • Matt D

        I hope manning gets sacked in the preseason, career ending injury.

        • Anonymous

          Yeah that would suck for the Giants

  • Jeff K

    6:11 something. Only a 20KG KB. First real day back post allergies/ sickness – may have had a mini asthma attack but kept moving.

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    12.5 K Starr Supple Leopard Mobility session. Off day today. Ready to rock 12.5 tomorrow.

    • Anonymous

      I so wanna judge you tomorrow — to hear the sweet sounds of your chest slamming that mfkin bar.

      • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

        uh, ok

        • Anonymous

          Yeah that was weird. I’ll admit it.

    • Anonymous

      Good luck, Nick.  CRUSH it…

  • BenS

     9:12 with 24kg swings.  And I look like I am shooting a jumper with the wallball in the background of the photo.

  • http://www.facebook.com/leienming Andrew Louie

    9:58 with 32kg Swings (wow that is heavy). I Just made it under the 10 min mark, no extra situps for me!  

  • Anonymous

    Saving my shoulders for 12.5, so I did double unders instead of K2Es.
    24″ box, 2 pood kb, double unders, 9:48.

  • Wendy Greene

    9:23 16 kg. Still harder than I expected. So nice to be back at the box!

  • Anonymous

    10:03 – 2Pood – 24″ – Knees High

    3 Penalty Sit-ups (1 for each second over the cap) – and yes Sara, I used an abmat for 3 situps.  I’m old.

  • http://www.facebook.com/profile.php?id=500051352 Avery Wittkamp

    ATTENTION!!!

    Guys please remember that you have all of tonight and Saturday tomorrow to do 12.5 WOD.  PLEASE PLEASE PLEASE make an effort to get this done instead of waiting until the last minute on Sunday.  As we get a lot of drop ins and visitors on Sunday it is imperative that our members do not wait until then…unless you want to be in an overcrowded class trying to get this done in multiple heats.

    When is the time to do this if you can’t make it the next two days?

    SUNDAY AT 1 PM class at 26th street!! (And yes, there are no 2 pm or 3 pm classes on Sundays.  And yes, this is what we have scheduled for the last four open workouts.) 

    That is the only time you will have to officially do 12.5 Open WOD on Sunday.

    Many thanks for your help and cooperation!

    • Asegal04

      So I can do it tomorrow at 1 @ 26 th street? Confused after today’s announcement

  • Kevin

    For all you guysand gals who find chest to bar pullups challenging or not possible. Work ring rows with hold in the top position of the row for about 3 to 5 seconds focusing on scapular retraction and elbows back. Do heavy kettlebell or dumbbell rows. The reason people suck at chest to bar is because they never do it. if there is no other alternative but chest to bar for you in practice sessions or wods, that will change very quickly. Always easier to scale back then to ramp up. Regular pullups are easy when all you do is chest to bar. As many of you know, the opposite is not true.

    • Anonymous

      All chest2bar pull ups from now on…

  • Allan R.

    What with all the CrossFitting I’m in the market for a new suit.  Sara said that I should reach out to Marisa, so Marisa, I’d love to hear from you — I’m at allan (dot) roth (at) gmail (dot) com and talk suits.  

  • The_Lisa

    A. 3x500m row with 1 minute rests – 2:3.5, 1:58.5, 1:58

    B. WOD 8:30 with 20″ box, 20KG kettlebell.

  • Jim S

    Pretty beat up so I decided to avoid the impact of box jumps and shoulder ripping of k2e.
    A: 3000m row 11:49
    B: 45 45lb kb swings in 2:14 (21, 15,9)

  • Asegal04

    Wod: 4:56

    20kg swings, trying to save juice for tomorrow, will go heavier next time

  • http://www.facebook.com/pfinlon Peter Finlon

    12.5-  22 reps total (3,3, 6, 6, then 4 thrusters).  Thanks to Sara for watching and respecting my wishes for a zen-like atmosphere to avoid a panic-induced missed lift.  Second time I’ve ever thruster-ed 100lbs, and while they were all singles, they happened. 

    And, because I was at the gym anyway-  WOD 8:08, 24″ box, 20kg KB. 

  • Zoe

    6:50, 20″ box, 16kg