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Monday
Aug122013

Back Off WOD 8.12.13

Floor Press

Work up to a heavy triple

The Floor Press is essentially a Bench Press minus the actual bench.  At the bottom of each rep, there will be a momentary pause before locking the bar out over the chest. The pause at the bottom of a Floor Press does two things; firstly it removes the stretch reflex normally present in Bench Pressing. This will produce a similar training effect as seen in Box Squats where the pause at the bottom forces your muscles to move the weight without the benefit of an elastic rebound.  Secondly, a slow and controlled Floor Press will protect your wrists and upper arms. That's also pretty important..

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compare to 1.30.12
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15 Minutes, not for Rounds of:
Run 270m
15 Weighted Sit-Ups
15 Wall Ball Shots


Use this as an opportunity to work on your Wall Ball Technique. Make sure your squats are solid, the ball stays tight to your body and each throw is fluid and controlled.


Coach Jeremy Deadlifts 474 at the Powerlifting Meet this weekend

See the rest of his lifts below:

Bench Press
314
325
336 Miss

Deadlift
451
474

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Another cycle is complete! Please tell us what you thought about the past 7 weeks of training.

Reader Comments (26)

JEREMY!!!! What a badass! I watched all the videos. And relived the horror of that MC's grating commentary.... but mostly loved watching you kick some A in the US of A!

August 12, 2013 | Unregistered CommenterLisa F

OMG that MC. He was actually pretty funny but it his mic was so loud (and then he would yell into it) that it literally was ear-splitting. I had to put ear plugs or headphones in my ears the entire time. It was great to see Jeremy lift yesterday, nice to watch him for a change and not the other way round...
_____

I had quite a week leading up to the meet. The big pressure was making weight while returning from vacation Tuesday. It ended up fine and I was 1 kg below (179).

Squat: 374, 402 (17# PR), 407.5(F)
Finally squatted 400. 402 was pretty good. Not too grindy so I went for another. Didn't get a good bounce and got stuck.

Bench: 214, 225.7 (PR by .7 pound, haha), 231(F)
This was disappointing, but arms just fatigued really fast. The last attempt was actually even 5 pounds less than planned. It came off my chest fast and then just stopped.

Dead: 386, 419 (9# PR), 435 (25# PR)
This was sweet! I knew I would PR decently here, but I fall off fast on the DL. My plan was to either going to go 425 or 435. After the 2nd attempt, it was so smooth I had to go for the bigger number. I really had more there too.

Total: 1063. This beats the total of my first meet by 93 pounds which i'm pretty happy about. It's been a long road of training this year so I was very happy to perform well and express the strength I've accumulated with all that work.

Oh, I also got 2nd place in the Men Unequipped Masters (40-49) division.

HUGE shoutout to all the ladies of CFSBK (too many to list!) who cheered like crazy for me. It was really sweet and helped a ton to feel people pulling for me.

And to Fox who was major help with tips about the judging and just all round support.

To Michele-- we may not have gotten there without our navigator. Thanks for trekking there to support (and film) me.

And of course to Jeremy who let me drown out the noise and chaos and just listen to tunes while he figured out when I should warm-up get me up for the next lift. I was not expecting to be handled that way and it was a real treat. Thank you very much-- you let me really keep my concentration which made all the difference in the world.

Really excellent experience for me-- all the stress leading up to it (including figuring out where to work out while on vacation) was actually worth it.

August 12, 2013 | Registered CommenterRob Is

Jeremy: that's incredible - moved so smoothly!

Floor press was interesting and immediately noticed an asymmetry in my press when one elbow touched the ground first. It's much harder to notice when pressing on a bench.

And totally appreciated the skies opening as we started the run wod. Very refreshing.

-j

August 12, 2013 | Unregistered CommenterJonathan

What a strapping lad!

So proud.

August 12, 2013 | Unregistered CommenterMargie

Great job to all the lifters! Can't wait to hear more about the meet!

I really enjoyed last cycle and felt like I made a lot of progress. My squat and deadlift especially benefitted from continuing through on Wendler.

Things I thought worked well:

1) Really liked Wendler and keeping with the same lifts for two cycles. Knowing what was coming up allowed me to plan what I hoped to hit by the end of each 3 week cycle and for the most part I was able to hit all of my goals. Also the added volume worked well for me personally.

2) Glad that we continued working on the Snatch. I like that we've had at least one fast lift regularly in the last two cycles.

3) I liked the short, intense metcons. I thought the movements that were paired together were well though out too.

Some suggestions:

1) Would have liked to have more skill work mixed in throughout the cycle (MU, HSPU, handstands/handstand walks and rope climbs especially, but also just other less familiar movements). We got some during Crush Week, but I think it would be beneficial to mix them in to some of the shorter WODs and spend some time working on them during the cycle.

2) Would have liked to have a few longer WODs worked in to the cycle that aren't primarily running and rowing. I think that the shorter and more intense metcons are great, but would love to see a longer time domain more similar to what we had yesterday mixed in once or twice a month.

3) I think it would have been good to throw in a benchmark during Crush Week, just to measure progress. That said, I hadn't done yesterday's WOD before so maybe I just wanted a benchmark WOD I'd done :)

August 12, 2013 | Unregistered CommenterDan L

Rob hitting that long-desired squat PR was a HUGE highlight of the meet for me. To have done it after cutting weight AND being on vacation just blows my mind. That's some steely mental determination right there, folks.

Loved seeing Jeremy's videos as well, of course, even though I wasn't there in person. Bummed that the videos don't show his patented Pre-Deadlift Anger Summoning Routine.

August 12, 2013 | Unregistered Commentermichele

The one thing I didn't really enjoy about this past cycle was the snatch/press day. I found that my shoulders were just too tired from the snatching to do any pressing. I managed to add precisely zero pounds over the five weeks :/

I also find that I need to press more than once a week to make gains. I've started doing HSPU work every other day or so, and my press has promptly gone up 10+ pounds.

August 12, 2013 | Unregistered CommenterAlan O'D

I loved every class I made it to. I never felt so beat up (except last night) that I couldn't keep coming 5x a week and made a lot of gains as a result. I got better at the skill stuff that was taught, and got stronger just going the fitness route. I also don't feel like I lost anything that had been accomplished from the cycle before. I always left with an idea of what I needed to work on and usually felt pretty good about being able do it on my own at OG or at home.

I always feel like I get a great work out where I am pushing myself more than I ever would on my own and am prepared for whatever comes up the next day.(I either managed to avoid wall balls or they didn't show up that often? I HATE THEM. So again best gym, best programming, best coaches!)

August 12, 2013 | Unregistered Commentercrystal

I vote we do Karen once a week to get our wall ball skillz up. 30 pound ball. 15 foot target.

August 12, 2013 | Unregistered CommenterMatt Katz

Nice job by all the big lifters yesterday.

I caught this piece on ESPN yesterday right before Bradshaw. It's about Inner City Weightlifting, a program in Boston that tries to reform young gang bangers with barbells. Inspiring story and narrated by Omar from the Wire.

http://espn.go.com/video/clip?id=9537094

August 12, 2013 | Unregistered CommenterBen W

Congrats to everyone who competed yesterday. I love reading about SBK's collective bad-assery.

This cycle was really great overall. I did the fitness programming for all the lifts save the snatch, where I switched back and forth a bit, and though I feel like my strength gains are slowing down a little, I did still make some gains, which I am happy about. Gonna keep on keeping on with the linear progression until I really get stuck.

Snatch and press day made my wrists a little tweaky some days, but I didn't really mind because I loved practicing the snatch. I'd like to do even more olympic lifting throughout the cycle, if possible. Maybe more barbell work during the WODs, or occasional "olympic days" or something, where we could practice just those lifts and do some supporting accessory work as well.

Also, I enjoyed the challenge of the tempo work, but I don't think I ever got through all three rounds of either of the two standard warm-ups. Did anyone else have this problem? Am I just an epic dawdler?

August 12, 2013 | Unregistered CommenterLaura Mc

6am today with Nick and McDowell

Floor press: #175x3, #185x2-F

Thought I could have had the last rep at #185 if I had rested a bit longer

Floor press was painful on my shoulder blades, and it felt hard to get into a good pushing position because of that. Still, it was interesting to have the lift bisected like this.

Metcon was fun. I rowed instead of running in the rain. Took the rows moderately fast (1:40 average splits), and did situps with #40 barbell (hard). For some reason I really like wall balls now. Did 3 rounds.

August 12, 2013 | Unregistered CommenterAlex C

I want more crazy, difficult skill work like handstands, MU, rope climbs, tire pulling, wall ball dodge ball etc. I want to finally learn the kipping PU, so that when its prescribed (which felt like every WOD this cycle) I can actually give it a shot and get some good practice. Another course with Noah? Was sad to have been out of town during the only one this summer. I want crush week to be crush day every week. Some long, gruesome, intense WOD that tests endurance, mental stability and forces you to grab life by the huevos.

I like the idea of staying focused on good form, stretching often, massage and functional rehab as needed, and ultimately listening to my body so that I can push through more intense WOD’s like the ones we saw this past week on a more regular basis. If I’m not mistaken I think I only saw one Girl and one Hero as a WOD in the last 2 cycles. This new Bnchmrk app makes me feel like I haven’t accomplished anything :(

That said I've had more fun in the last 5 months in a gym setting than I could have ever imagined, so everything I wrote is just plain greed...

August 12, 2013 | Unregistered CommenterJosue

630am at crossfit Alinea in the mission, San Francisco...

Nice box, probably the nicest I've found so far in California, a big space like ours, friendly people, helpful coach . Wod was called "grindy" a combination of grace and Cindy:
10c&j/5roundscindy/10c&j/5roundscindy/10c&j
I did it with 95lb in 17:56
Fun(in retrospect)!

August 12, 2013 | Unregistered CommenterMrav

Hit the noon class and pushed past my last heavy bench from last cycle.

Looking forward to the next cycle but i too hope we have a named wod as they don't come around very often. Things I want to work on: my rowing still, wallballs and muscle-ups.

August 12, 2013 | Unregistered CommenterKeith W

7am w/Nick & McDowell
70 floor press
WOD 2 3/4 rounds.
Also, came in this weekend. Sat sucked (i.e. I sucked) & Sun was awesome.

This cycle was great, as always. I was set on working out 5x a week, but only came in 3x (Sat, Sun & Tue).
I tried two squat exposures one week but my legs hadn't fully recovered on the second exposure and my performance wasn't the best. Personally, I'd much rather have front and back squat exposures than two back squats.
Snatch was the worst for me. I only went once and left deflated. Since I hadn't done any snatches since foundations, I found it overwhelming to relearn and also add weight.

August 12, 2013 | Unregistered CommenterMichelle B.

I think this was my favorite cycle yet.

I especially loved snatching, and wish that I had more opportunities to work on this skill. I would love to see snatching again on a non-sunday schedule (can't ever make sundays).

Other than that, what I most want to work on now is hand stands, HSPU, and muscle-ups.

August 12, 2013 | Unregistered CommenterAlex C

Fantastic cycle. I found the focus on the bracing sequence to be very helpful. I feel more grounded/stable when I lift and it helped me hit 5 rep max pr's in squat, bench and press. I also enjoyed the standardized warm-ups because it gave me a chance to work on my overhead squat. Like others, I would have enjoyed some longer WODs but overall the programming was great (as always).

Goals for the next 2 mos. - survive and thrive in strength cycle and try and mobilize every day.

August 12, 2013 | Unregistered CommenterJay

Noon class with Fox & Arturo.
Floor Press--weird/awesome. #105 x3x3
WOD: #15 weighted situps, #14 WB (should've gone heavier probably). Felt good to move and sweat.

Jeremy, killer video. Way to go!

Fox: thank you for disciplining Cass. I/she will take any positive help we can get. Much appreciated :)

Charlie--thank you for watching her and just being around just in case she went nutty!

August 12, 2013 | Unregistered CommenterGracie

I really enjoyed this past cycle, and I was glad to see us focus on snatches and OHS. These are two of my weaker exercises, and I'd like to see even more of them.

I've noticed we've done a bit less wall ball and box jumps the last two cycles, and while I'll regret saying this later, would like to see more of those too. I'd also be all in favor of more gymnastics stuff and "going inverse."

An exercise I saw when visiting in Maine, but I don't see much here, is the squat clean (we tend to do power cleans). I'd like to do more squat cleans -- I enjoyed them, and they seemed a good exercise to help develop some of the lower body movement for the Snatch/OHS.

Also would love to see more rope climbs.

Generally would like to see more girls, heros, and previous year CrossFit Open/Games workouts.

All in all, I love the programming, especially the emphasis on form and mobility.

I do like the emphasis on strength. Having a solid 15 minutes on strength leaves enough time for some classes to do a bit longer and more intense WOD (such as a 10-12 min. AMRAP or even a shorter girl WOD). Would love more benchmark/girl and Hero WODs. Agree on more WODs with barbell work, rope climbs, HSPU, DU, and other skilled stuff. Thank you.

August 12, 2013 | Unregistered CommenterJT

I really enjoyed this cycle: return of the snatch, standardized warm-ups with tempo work (really saw progress with push-ups and banded pull-ups), and LOVE double lifting days. I also found focusing on bracing strategies before lifting to be super helpful - being tight, stable, and ready to lift. I never thought i would say it but...big fan of Crush Week too! I like testing my endurance and consistency with the longer WODs so i wouldn't be against seeing an endurance test every so often. I also really liked seeing some name WODs and lifting within a WOD so i would love to see more of these. However, learned a big lesson the hard way when incorporating lifting in a WOD - totally different ball game than just lifting out of the rack (seems obvious in hindsight - and thanks to Coach Noah for talking me through being pissed off about it). Is there a magic percentage or another way to figure out how heavy to lift within a WOD compared to lifting out of the rack??

I'm always super happy and impressed with the programming, and appreciate that we are asked for our insight/reflections/thoughts. I'm excited to see what the rest of Back Off week and the next cycle brings!

August 12, 2013 | Unregistered CommenterBeccaWolf

Got to play with some new gym toys for my own little back off work today.

Dog Sled Push
+225lbs x6 trips
Each trip was about :45 long
Maybe I did 8, It all blurred together.

Windmills
45x5ex2
55x5e
65x5e

Please keep the feedback coming. We'll reveal the next programming cycle tomorrow or the day after.. I think folks will be really pleased.

August 12, 2013 | Registered CommenterDavid Osorio

Congrats lifters! You guys and gals are all fantastic!

I also really enjoyed the last cycle. I love two-lift Thursday! And I agree with everyone who says more handstands!

I'm super excited to see what's coming up in the next cycle! I am so bummed to have had to miss crush week...but hopefully I'll be back in action SOOOON!

August 12, 2013 | Unregistered CommenterLindstar

Worked to 220 on the floor press
NFT with the 30# and then 2 rounds of 20#. Sit Ups with 20, 25, and 35#.
Still pretty sore from thrusters...good to move around.

August 12, 2013 | Unregistered CommenterFox

Just wanted to echo Jay's comment on the bracing sequence. I found this very very helpful.

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