Sunday May 17

[galapogos]

Time to get back to business after weeks of inactivity.

Just off the top of my head
Dry
Warmup - 400m intervals, running skill work
WOD proper
21, 15, 9
16kg KB thrusters
ring dips
pullups
20-24kg KB swings

Wet
"Death by Barbell" - a NavySeals CF workout.
5 rounds for time:
15 deadlift 135#
12 hang power clean 135#
9 front squat 135#
6 push jerk 135#

Might have to scale down to 3 rounds

Whadayathink?

[Sufian]

ok for me. but no more car, and most prob coming back from a wedding... thus, no kb from me.

[xarope]

I'm game, whatever the WOD. Both workouts look pretty wicked. Might suggest we reduce the number of reps to be less like CF and more like 300.

[galapogos]

I'm game, whatever the WOD. Both workouts look pretty wicked. Might suggest we reduce the number of reps to be less like CF and more like 300.

Sure, you mean reps per set, or total reps?

The numbers lend themselves to division by 3 nicely, so we could do more sets and less reps per set, Or we could simple do less rounds(3 instead of 5) for Death by Barbell to reduce volume. We could also do 15,12,9,6,3 for the dry weather program for still 45 total reps, though 3 reps is kinda like doh...

Got any other suggestions?

[xarope]

I meant reps per round. Not sure why CF has this fixation for 21-15-9, anybody hazard a guess?

For dry, why not do today's WOD? i.e. Complete as many rounds in 20 minutes as you can of:
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

People can either do Cindy or Mary for 20 mins, depending on their comfort level with the exercise.

For wet, I just hope people do the hang power cleans properly; i.e. rack properly at the top, rather than trying to chase time and wreck the wrists.

[galapogos]

Those don't require any additional equipment, all bodyweight...which is not very 300ish

Also HSPU is hard to sub with another BW move, and pistols too me thinks.

As for why CF uses this rep scheme - http://board.crossfit.com/showthread.php?t=11354

[xarope]

By the same token, ring dips and pullups are also BW exercises. But surely everybody we know who are 300 regulars can do Cindy (with perhaps a little assistance for the pullups)?

*shrug*. Doesn't matter to me, so long as people come ready to workout hard.

Hmm, so in other words, no idea why 21/15/9, except to be different

[galapogos]

OK, we do 5 rounds of 9 reps then. Still 45 reps.

[Weib]

yall better find a gym with bumper plates, 135# done for time is no joke.

someone will drop the bar with fatigue with the cleans and push press.

[Jordon]

can don't push press bo? jerk i can. i duno how to pushpress one

[Sufian]

no push press... only jerks allowed. But, someone must teach me how to do a jerk first.

[galapogos]

If you can't jerk, then do push press. Can't push press, then do ohp. Bar from racked position to over head position can liao.

I think, tomorrow I'll test drive this as a finisher and see how the rep range feels. Will probably scale it down a bit.

[Canuck eh]

If I get back from Malaysia in time, I'll join you.

You're gonna have to teach me to push/press or jerk properly though. It's gonna take me an eternity to press out that many 60kg/135lbs

[Weib]

The tricky part is to actually lock out the elbows and keep the neutral back arch with a thoracic tight and pushing the bar in a straight line.
Initially i started with a big C in my back and hips always dipped forward like a KB swing, then with some coaching got the form down.

[galapogos]

Actually I think a proper push press has the bar racked on your shoulders, rather than just in an OHP position. Look at the push presses in the videos, they're all in the latter position - energy leakage as well as massive strain on the wrist when driving up. OTOH if the bar is connected to your torso, there's no leakage - all the energy is transferred from the leg drive to the bar, instead of having to go through the shoulder->arm->forearm->wrist->hand->bar.

And anyway, the RX'ed movement is a jerk, not a push press.

[Weib]

Push jerk is just an add on from the push press with a knee dip.

[galapogos]

Yes, we know that.

[xarope]

Actually I think a proper push press has the bar racked on your shoulders, rather than just in an OHP position. Look at the push presses in the videos, they're all in the latter position - energy leakage as well as massive strain on the wrist when driving up. OTOH if the bar is connected to your torso, there's no leakage - all the energy is transferred from the leg drive to the bar, instead of having to go through the shoulder->arm->forearm->wrist->hand->bar.

Yup.

To give credit where it's due, Ree taught the push press and jerk from the rack position, when I did intro 2 at CFSG.

[galapogos]

I used to make the same mistake before I saw Derrick jerk last Saturday and made some modifications on the starting position. It's amazing what you can pick up just by looking a the right people perform it with good form

[xarope]

Hooray for SWF+CFSG...

If you watch the burgeners do Grace video a few days ago, and contrast with how most CF grace videos look, the former treat grace as 30x1 C+J, the latter as 30 sort-ofC+sort-ofJ, if you understand my perhaps-not-so-subtle distinction.

[Twxian]

wah this sunday look very shiong...

[vicvic]

i like goi's suggestion. but i'm out if it rains.

[galapogos]

Hooray for SWF+CFSG...

If you watch the burgeners do Grace video a few days ago, and contrast with how most CF grace videos look, the former treat grace as 30x1 C+J, the latter as 30 sort-ofC+sort-ofJ, if you understand my perhaps-not-so-subtle distinction.

Where's the video?

[xarope]

8 May 09
http://media.crossfit.com/cf-video/Cros ... oGrace.mov
or
http://media.crossfit.com/cf-video/Cros ... oGrace.wmv

[xarope]

wah this sunday look very character building...

corrected that for you...

[Weib]

8 May 09
http://media.crossfit.com/cf-video/Cros ... oGrace.mov
or
http://media.crossfit.com/cf-video/Cros ... oGrace.wmv

The woman's technique is very nice and efficient the guy alot of time no count haha
never lock out elbows and have full extension.

[xarope]

That's the problem when you have a 200kg clean+jerk... you get lazy when the weight is too light (I see the same problem with golf swings, MA etc).

Which is the quandary I have with CF's stance on high rep olympic weight lifting... form sux when the weight is too light, but if the weight is too heavy, form needs to be spot on or else the potential for injury is way high.

And yet, I agree that the surest way to dial someone's form in is to ask them to do high reps to fatigue; because it is past the point of fatigue that your body instinctively seeks the most efficient way to accomplish that movement... which again is a double edged sword; if you have some pathology (or potential) due to muscular imbalance, surely it will further imbalance you, which is why you need to have a good coach.

[Weib]

135# for reps is not easy man.
Its metabolically demanding, after the workout you can feel your CNS pounding through the roof.

[Steph_Parker]

wah this sunday look very shiong...

this sunday doing huat one?
rain im out too.

[Canuck eh]

I assume "Dry"...