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Friday
Dec132013

Rest Day

The inagural Active Recovery class in the upstairs expansion!

CrossFit Masters Petition

Here is an online petition for regionals for masters.  Last year there was some issues with masters games competitors who seemed unable to do some basic movements.  I signed it and perhaps others at CFSBK would also.   Thanks a lot, -Bob S

Dude, Where's my 1RM?

By Coach Jeremy 

Everyone has had the experience:  it’s the 2nd attempt of a Crossfit total or your working up to a new 1RM on singles day, you load up the bar with a weight equal to you your existing 1RM, you get psyched up, unrack the bar, go into the hole, and......nothing.  It doesn’t come back up.  Why?  Did you get weaker?  Are you doing something wrong?  Why can’t you do what you’ve already done?

Think of a 1RM not so much as a measure of strength capacity but as an act of strength performance.  Veteran lifters will speak of owning a weight versus hitting a weight.  Owning a weight means that you can get under a bar just about anytime you want and move that weight (assuming a proper warm-up and having not done back-to-back hero WOD’s that week).  Hitting a weight is a much less reproducible feat.  It means that on a day where you felt good, were well rested, timed your eating properly, had your weight belt sitting just right, heavenly bodies were aligned properly, and you managed not to fuck anything up,  you were able to squeeze out a higher weight than ever before. It shouldn’t come as a surprise that a weight that you have only hit isn’t something that you can just do on command.  It’s an act of strength and will; repeating it doesn’t just happen.  No sprinter expects to hit a PR every time they run a given distance, not in competition and especially not in training.  There is no reason to just assume that every time you get under a barbell you’re going to PR.

We should also consider that not every one's best event in lifting is the 1RM.  Consider again, sprinting.  All sprinters are fast, that’s why they are sprinters.  However sprinters have different specialties, some are better in a 60m dash, others are better at the quarter mile.  If we took a random group of sprinters and tested their best times at a series of distances, say 60m, 100m, 200m, and 400m, we would probably find that the rankings would look very similar across the events: the faster runners would tend to do well at all of them.  However, you would also expect to see some shuffling of rankings based upon the individual strengths of the sprinters.  Some are better at accelerating, some run the turns well, some finish well, etc. To bring this back to lifting, imagine a group of powerlifters from the same weight class.  If you tested their 1RM, 3RM, and 5RM squat you would see something very similar:  The strongest lifters would tend to be at the the top of each ranking, however you would also see some move up or down the leader board as the reps changed based upon their individual characteristics.  This is relevant to us because the better you are at an event, the 3RM versus the 1RM for instance, the more likely you are able to reproduce your best effort.  We should test our strength at 3RM’s and 5RM’s for precisely the same reason that Track and Field tests more than just the 100m dash as a measure of speed.

Weighlifting, Powerlifting and Crossfit Total’s are all tests of 1RM. This isn’t because 1RM’s are magical, it’s just that they are easier to quantify, they are the highest weights (and everyone wants to see big weights), so they lend themselves to being tested. All this being said there is certainly nothing wrong with going after 1RM’s and when game day comes, you want to break some records. Set yourself up for success by working hard at a good program, resting up in the days leading to the event and getting your head inside your lift when you get under the bar.  Once the day’s lifting is over, let it go.  A sprinter isn’t suddenly slow on the day they don’t PR; you’re not weak on the day you don’t either.  Allow for the fact that not everyday you try to PR is going to be the perfect day to demonstrate that amount of strength.

___________________
Competitive Teeter-Tottering
Nutrition in the NBA; Part II: Paleo diet takes hold for myriad reasons
15K-Square-Foot Indoor Tennis Center Planned for Gowanus
Donny Shankle, Attention to Detail

Reader Comments (25)

7:30 Group
115#
9:05
First time I've used kipping for a WOD, so that was fun.
The biggest challenge I had were my forearms. Man were they stiff tonight. I was holding the weight with my arms for the first round. I suspect that may have played a role.

December 13, 2013 | Unregistered CommenterThomas

Yesterday 4:30pm Group Class
8:24 on the WOD with 135lb Thrusters and CTB Pull-Ups

Thought I'd be able to eat at the thrusters in bigger chunks but it really caught up to me. Heavy thrusters are ALWAYS fun in a twisted way.

Great to see the old man hit it hard at 165 and crush it.

December 13, 2013 | Registered CommenterDavid Osorio

Partnered with DO at the 430 class.
7:16 @ 135# & C2B

I guess I am the only one with the Fran cough?

Happy birthday Fox. Great to see you crush 165# and have the entire group counting. True crossfit spirit.

December 13, 2013 | Unregistered CommenterBK

Wait, we have an upstairs expansion?! When was this announced on the blog?

December 13, 2013 | Unregistered CommenterSamir Chopra

Thanks for sharing the link about the tennis center. I had actually walked by that building after going to CFSBK on a Saturday, saw them painting the floors, but had no idea what it was going to be.

December 13, 2013 | Unregistered CommenterLinda

@Bob - thanks for sharing this petition! I guess i assumed that master's division worked in a similar fashion. Each non-masters CrossFitter will one day be in the masters category. ALL CrossFitters of ALL ages are an integral part of the community and contribute to the sustainability of our sport. If we say that anyone, regardless of age or ability, can be a CrossFitter then actions should support that statement.

December 13, 2013 | Unregistered CommenterBeccaWolf

SO EXCITED to do AR in the new space. I've missed the last two weeks and I'm crying out for some DO-style torture!

Brad, you're definitely not the only one.

Tomorrow's C&J complex: got to 108. Forgot how much I like the jerk! (#outofcontextquotes) 150x5 on the front squat -- I did a set at 160 but McDeezy informs me I was shallow. :(

December 13, 2013 | Unregistered CommenterStella

108# on the C&J was solid! My old 1RM on this was 110# so I'm looking forward to smashing that this cycle.

LBBSQ: 125# x 5 for my first day of Titsday training. Haven't low bar squatted since JULY and missed most of the HBBSQ and FSQ last cycle because of injuries. Using Titsday as an excuse to work on getting my old numbers back.

December 13, 2013 | Unregistered CommenterKH

bench 195x5x3 (is that 3 sets of 5?)

squat 225x5x3

not where I have been, but working my numbers back up, one step at a time. all moved very well.

squash afterwards. playing a ton lately. Really pushing myself there and it feels good to have some serious battles. There is no way that I can lift afterwards so I do it first.

I am going to have to go to one of these active recoveries to unglue myself from the waist down.

feels good to be back. Very very cool on the tennis courts. That's excellent!

December 13, 2013 | Unregistered CommenterJR

I'm excited about the tennis courts too- hope it's sustainable!

Hey - does anyone want a free weight bench? I already donated the barbell and weights to CFSBK but David didn't want the bench because it's the kind with the rack attached.

If anyone wants it, feel free to email me at michaelravitch@gmail.com

December 13, 2013 | Unregistered CommenterMichael Ravitch

7am today with Nick and McDowell

did yesterday's heavy-fran-like thing with 125 on the bar and chin to bar pullups: 8:54

First round of thrusters was 5, 3, 3, 3, 1, and it broke down to sets of 2 after that. Pullups were in two sets first round, unbroken after that. In retrospect, should probably have done 115 with the thrusters and chest-to-bar pullups, to keep things more balanced between movements. There was a lot of looking at the barbell.

December 13, 2013 | Unregistered CommenterAlex C

So excited about doing Cleans off the floor and that this will lead to a Clean+Jerk+Split
C&J 125#
FSq 160x5, 160x5, 150x5

Coach Jeremy's article is extremely helpful, most of the time I'm not entirely sure why we do x8x3, x5x3... 1RM

Can one of the coaches write an article about the use of belts, wrists straps, knee straps, and how they effect our lifts and what happens when we dont use them after getting used to them?

December 13, 2013 | Unregistered CommenterPigeon

@JR Where do you play squash? Haven't played since law school and I've been looking to get back into it. Feel free to shoot me an email: spencerhawes at gmail dot com.

December 13, 2013 | Unregistered CommenterSpencer H

i loved today!! the c&j complex really came together after some fantastic pointers from McD. im doing ttt so did lbbs next. i did 100 lbs on the hbbs earlier in the week so decided to stay there for today since i havent done low bar for several months, and it felt pretty great. my 5rm is 110 lbs and im really hopeful about knocking that number outta the water this time around.

then stayed after and deadlifted with natalie which was so fun! new 5rm! 155 lbs! up from 150 a couple of months ago with lauren. it felt really, really heavy, so i think ill aim at staying there for another week or even maybe owning 150 first.

speaking of, great article, jeremy. thank you.

December 13, 2013 | Unregistered Commenterariel c

Pigeon, this is from an old blog post linked here and is pretty good:

http://www.catalystathletics.com/blog/blog.php?blogID=1754

December 13, 2013 | Unregistered CommenterJoel W.

@spencer, the NYSC in cobble hill has a squash court but I think you have to be a member

December 13, 2013 | Unregistered CommenterLuca

Ooooo thanks @Joel W.
CFSBKers, always helpful.

December 13, 2013 | Unregistered CommenterPigeon

http://www.nysquash.com/venues/squash-clubs-in-ny-area

December 13, 2013 | Unregistered CommenterJR

extra ticket for After Midnight for Saturday matinee

my mother's bus trip to NYC tomorrow was cancelled, and i'd just purchased two ORCHESTRA tickets to the excellent show After Midnight (Harlem jazz age sing-and-dance extravaganza with excellent reviews.)

if you'd like to go at 2 PM tomorrow, i'd love to have you, and am willing to negotiate the price of the ticket.

mignyc at gmail dot com

December 13, 2013 | Unregistered Commentermichele

or you can buy both tickets. again, price negotiable.

December 13, 2013 | Unregistered Commentermichele

Ooo congrats Luca!

December 13, 2013 | Unregistered CommenterMichele

OG
Snatch complex: worked up to 135, 145 wouldn't go
Lbbsq: 260x5x3
Bp: 160x5x2, x10
Thanks Josh for coaching

December 13, 2013 | Unregistered CommenterKevin McDonald

Fun OG!

Snatch (kg)
40x3 50x1 60x1 70x1 76x1(PR) 78xF,F,F

76 went up pretty easy but my pull started slowing down right afterward. Still, good PR. So close to BW, it's gonna be another close call for my "by the end of the year" goal!

Clean and jerk
60x1 70x1 80x1 90x1 100xF,F,F

Wanted a double PR, maybe should have gone for a smaller jump. None of the 100s were particularly close.

Some muscle up and handstand work afterwards.

December 13, 2013 | Unregistered CommenterTodd

the new AR space is great!

December 14, 2013 | Unregistered CommenterJosue

@Spencer H: I am interested in playing squash too. Haven't played in... very very very long time. Shoot me an email if you are interested in exploring the possibility of some squash sessions. muratayas@me.com

@Bob S and/or @Management: Can someone bring clarity to the petition about Masters in Regionals. What is the issue?

December 14, 2013 | Unregistered CommenterMurat

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