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Friday
Sep062013

Rest Day

Today is a rest day, but if you came in yesterday and plan on training today we'll have the following "floater WOD" in store:

"Fitness"
3 Rounds for total time:
50 Double Unders
30 Kettlebell Swings 53/35
10 Burpees

Rest 1 minutes between rounds

"Performance"
3 Rounds for total time:
50 Double Unders
30 Kettlbell Snatches, 53/35
(15L/15R)
10 Burpees

Rest 1 minutes between rounds


Post time and Rx to comments.

Home
Joe M working his Knees to Elbows at Burning Man!

  • Reminder that there is no Open Gym tonight as we host world class strength coach Mark Rippetoe for the first of three days in his Starting Strength Seminar. Morning and afternoon classes are on as normally scheduled.
  • Our resident Yoga teacher, Whitney H is back from the west coast. Come get your Yoga on today at 9:15am!
  • Congratulations to CrossFit power couple Laura Mc and Andrew who are getting married this weekend!

C.H.I.P.S. Sidewalk Sale

Located right around the corner from CFSBK, CHiPS Soup Kitchen and Residence is an important - if little-known - neighborhood resource. CHiPS serves 200 hot meals to needy men and women each day, and the residency program provides 9 young mothers with room and board as well as career development and other resources. Just $10 can allow CHiPS to provide 6 meals, while $50 shelters a woman and her children for a day - so a few purchases or donations can make a big difference! So come score some sidewalk finds for a good cause!

Please contact Erica Nofi (erica.nofi at gmail) if you are interested in donating items for sale.


All proceeds to benefit CHiPS Soup Kitchen and Residence for Young Moms Great designer clothing and lots of upscale household items And raffling some really special items donated by local businesses Saturday.

Saturday September 7 and Sunday September 8
11am – 5pm
555-561 Union Street, between 3rd Avenue and Nevins Street
www.chipsonline.org

_______________________
To Master A Subject, Don’t Just Learn…. OverLearn Wired

Reader Comments (22)

6am with Nick and McDowell

Snatches: worked at #115 and #125 on the performance complex.
Not a great day at the gym, feeling sluggish with a cold. Got good cues about staying tight in my back. Kept catching in a power snatch, then doing OHS.

HBBS: 3x8x185
Kept the weight the same as last week because of my cold.

Finished up with kipping pull-ups in sets of:
20 - 10 - 10 - 8
With about 45 sec rest between sets.

Realized (for the first time somehow) that I should take my ring off for kipping pull-ups. Thanks for the cue, Peter!

September 6, 2013 | Unregistered CommenterAlex C

Friday WOD with kettlebell snatches. These were actually easier than I expected/remembered and I ended up doing them all unbroken except for the last set on my left hand. DUs were more broken than I had hoped - not sure what was going on there.

Total time: 8:38

September 6, 2013 | Unregistered CommenterDan L

Hey everyone, it turns out that ordering 24 eggs per week for our household is too much. we are probably better off at 18 eggs per week. Anyone out there want to split an order of 3 dozen eggs from Herondale? Please contact me at sameer - at - creativedestruction dot com

September 6, 2013 | Unregistered CommenterSameer

Hey, y'all, I'm looking to get some Oly shoes, and wondering if something cheaper like Reebok's "Team Oly Shoe" at ~ $100 is going to be good enough for me, or if I should get something better? Anybody have any recommendations/advice/experience to pass on?

September 6, 2013 | Unregistered CommenterAlex C

6am with Nick and McDowell. Did today's floater WOD, using a 12kg KB (swings) and at half the DU volume, counting DUs/attemps. Finished around 11:12. To the extent this week has been a subtle attempt to remind us to focus on DUs, it's working for me - dug up my rope and plan to start focusing on this again. Thanks, Chris, for the tips. During the WOD I worked on the burpee method Peter showed me, and it felt like I was moving slightly faster. Will continue to work on not being so tentative. Glad to get a chance to practice!

September 6, 2013 | Unregistered CommenterRebecca C

6am with Nick and McDowell. Did the DU/kettlebell/burpee WOD @ 24kg in 11:45 (9:45 total working time). DUs were solid today, completely unlike the shit-show during Annie on Tuesday. Did the first 50 unbroken in 31 seconds and felt like I could have kept going for another 50. Only did snatches the first round, switching to swings for rounds two and three. My traps were brutalized by kettlebell snatches on Wednesday and regular snatches yesterday.

September 6, 2013 | Unregistered CommenterPeter

@Alex C - I just got these and they are a dream:

http://www.roguefitness.com/inov8-fastlift-335-black-red-carbon.php

Unbelievably light, yet sturdy. It doesn't feel like I'm even wearing shoes while lifting. So light I use them for WOD's which alternate lifts/pullups/DU's. Thin uppers make them pretty flexible. Fits true to size. Slightly narrow if you have wider feet but with such a thin upper you probably don't need to size up. If I had to complain, I wish they were more discreet because they are SO COOL.

That said this is my first pair of Oly's so not sure if others might believe in a weightier, more substantial shoe. Regardless of the weight my feet do stay grounded. Hope this helps :)

September 6, 2013 | Unregistered CommenterJosue

Alex -- I have the Adidas Powerlift shoes, which usually go for about $90, and they've been just fine. Lots of others at the box have them too. I will also use them in WODs that involve a combination of Oly lifting and other stuff that isn't running.

September 6, 2013 | Unregistered CommenterStella

A very delayed comment from the injury/pain article Noah wrote a few days ago. Just wanted to enter my two cents.

I've been CrossFitting since 2006 and have never sustained a serious or long term injury from my training, and I used to hit mainsite WODs HAM for the first year. I realize I'm coming to the table with a couple really important things working in my favor, relative youth, good body awareness and no major mobility restrictions. That being said, the reason I've sustained myself this long is because I've always been very careful to listen to my body and auto-regulate intensity and movements in accordance to how I feel. Over the years, I've encountered a cranky joint or back spasm here and there, but nothing that's really caused me to modify my training for more than a week or so. If something comes up, I pull back intensity, make sure Im doing nothing to aggravate it and work around it and usually it feels better in a few days. The only time I've really had an issue, is when I started doing gymnastics at Chelsea piers and DIDNT listen to the warning signs my body was giving me during tumbling classes. So- I get it that something new can be really exciting and you just want to push through and continue to make progress, but that brashness cost me almost a year of wrist pain which frustratingly affected my CrossFitting. Now that I've started rock climbing at BKB I've taken the lessons learned from gymnastics and am starting really slowly. Only once a week until the tendons and ligaments in my hands get acclimated to the new stress of climbing. Also, Nutrition and hydration are really important in sustaining healthy, strong and supple tissues. It doesnt matter if youre easing into things, if your tissues are dehydrated and living off processed food, you're going to encounter more speed bumps along the way with your training. So- I know I'm not saying anything new here, but just wanted to share my experiences with 6 years of CrossFitting. I would say these are the basic things to stay bullet proof.

1. Take your time and move well. That's most important, keep the intensity low at first and very gradually work up. Even when you become a CF ninja, you'll have to gut check yourself on the regular, every day is a conversation with your body about what you can accomplish with confidence and safety.
2. Address your orthopedic restrictions and perform REGULAR body maintenance. Like, almost every day do a little something. Some of you will have restrictions that will prevent you from ever doing particular movements with significant load or intensity, that's ok!
3. Eat mostly paleo and drink lots of water. simple enough..
4. Listen to your body and don't have a huge ego about your training.

September 6, 2013 | Registered CommenterDavid Osorio

5. Emoticons

September 6, 2013 | Unregistered CommenterNoah

hahahaha noah... perfectly done.

September 6, 2013 | Unregistered CommenterJJ

Floater WOD
10:10 total time
All gas and nowhere to hide. Snatches were the toughest part, broke them up into 5s to avoid tearing. Doubles mostly solid although had a few trip ups, I'd just shortened my rope. Burpees were slow until the last round when I tried to catch Melissa. She beat me by :02.

We have 30+ people RSVP'd for the track tomorrow! I hope there are enough pupusas and tacos for all the other people who'll be there.

September 6, 2013 | Unregistered CommenterFox

Noon class (which I always love) with McDowell and Jess.

Did the fitness version in 10:50. I was very slow on the swings. Dunno why.

Yesterday's high bar squatting: 240x8x3

September 6, 2013 | Registered CommenterSamir Chopra

Hey MGMT, I know the gym is closed tonight and all weekend, but I got sent out of town unexpectedly for a few days and just returned, and I have a bag of kettlebell kitchen sitting in the fridge from Wednesday. Is there anyone there around 7pm if I dropped in after work today to pick that bag up? It'll take all of 30 seconds.

September 6, 2013 | Unregistered CommenterBrad D

Hey CSA types: If you're wondering what to do with the stuff in the veg box this week and/or have some of that Herondale sausage you don't know what to do with, this is an excellent use of both.

http://paleomg.com/leftovers-spaghetti-squash-sausage-bake/

September 6, 2013 | Unregistered CommenterStella

Noon class with Lady Fox & McDowell
Floater WOD:
Triple singles, 16# KB swings
I was really looking forward to trying DU attempts but I still can't figure out how to jump/land in the same way as my singles to avoid knee pain. I always find myself jumping higher to get the DU and all that jamming just...sucks. Angry. Frustrated. Etc.

Didn't look at the clock. Body was pretty sore and tired going into this workout so I just kept moving. Broke KBs into 15-15. I hate burpees---tall people problems.

September 6, 2013 | Unregistered CommenterGracie

Of course come in by alan

September 6, 2013 | Unregistered CommenterDavid osorio

Regarding today's link, I read the book "The Shallows, What the Internet is doing to our brains" By Nicolas Carr. He goes in-depth in to brain synapses and how repeating actions take less effort and frees up more space in your brain the more proficient you get at them. Your brain is like any other muscle it gets more efficient with repeated use.

I think this goes along with how our bodies get into groves or find stasis and we have to keep changing things up physically to notice physical progress.

September 6, 2013 | Unregistered Commenterk2h2

8am with Noah and McDowell.

Did the floater WOD. We worked on some KB snatches for a minute when warming up. This was kind of hilarious, especially my left arm.

Scaled to 25(ish) DU attempts. I really tried to be 'light as a ladybug' (as per Fox's advice) with these, but felt more like a heffalump today. I just can't seem to make myself jump lightly. I almost feel like I need to go back to doing singles for a while as all of this landing hard is taking its toll on my knee/ ankle/feet...pain or discomfort? I am not sure which...
KB swings at 16kg- these got pretty heavy by the third round, but manageable.
Burpees- all strict.
Forgot to look at the clock.

Yoga afterwards was exactly what the doctor ordered- thanks Whitney!!

September 6, 2013 | Unregistered CommenterCharlie

Oops, I meant of course, BRAD. I don't know why I misread that.

Rack Split Jerk
45x5
115x3
135x3
155x2
175x1
185x1
205x1
215x1x2
225x1x2 *PR
235xF,F,F
235x1 *PR

Was really working on my dip drive mechanics. Margin of error is so small this close to my current capacity. I knew I had 235 in me from the misses, happy to have nailed it. Hope to hit it again sometime soon and make the catch a little tighter.

September 6, 2013 | Registered CommenterDavid Osorio

today was my very first 6 AM cfsbk class. it was great. think ill be hitting up more of those in the future.

hopefully not too often. but when i have to. fun!!

September 6, 2013 | Unregistered Commenterariel c

Making up some posting here...

Thursday 6:30p with Fox/Josh, partnered with MeLo!

Snatch:
drills with 33#
Hang Snatch Pull + Hang Power Snatch @ 63# a couple times, 73#, 78#, 83#. Then one back at 63# which felt SO AWESOME and fast. Pressed out a bit on 83# so need to get UNDER IT faster and just more. But... was patient and didn't pull to early.

HBBS:
so uncomfortable. like everywhere in my body. whyyyyy!?
45x8, 75x5, 95x4, 105x8x3... this is 10# less than I did in the first exposure a couple wks ago before going on vacation. my hips are feeling pretty sore/tight/jacked after riding a bike around SF, walking a lot, not doing enough AR/stretching, and then sitting on a plane.

cash out:
5 sets of 2 reps of strict pull-ups. woo! figured this would be more useful/productive than just kipping more.


today, did 10 min of Wednesday's WOD:
3 rounds + DL + T2B + 12 pushups (finished the run after 10:00)

September 6, 2013 | Unregistered CommenterWhit H

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