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Tuesday
Mar112014

Rest Day

Whitney and Mirko want you to take your shoes home!
Please take them home by this Friday at the latest. Abandoned shoes will be sent to Dimension X (eventually recycled)
As a reminder, only Olympic weightlifting shoes are allowed in the coat room and we now ask that you your name on them clearly if you wish to leave them at the gym. The front desk has gel pens you can use to label your shoes.
If you can't make it to the gym by Friday, please email cfsbkfrontdesk(AT)gmail.com so we can put them aside for you.

  • Speaking of Front Desk, please welcome Mirko B, Josh S and Jess M to the Front Desk staff starting this week!
  • Reminder that CFSBK is hosting The Brooklyn Get Down this Saturday evening! This event is both a fundraiser for local charities and a homage to all the fundraising CFSBK has done for the comminity through our Fight Gone Bad events.
  • There is a new post on Inside the Affiliate called "Failing, Bailing and Training Culture at CrossFit Affiliates" Check it out!

14.2 in The Books

Congratulations to everyone who participated in 14.2. Many folks got their first overhead squats at 95/65 while others got their first chest to bar pull-up still others were perhaps unable to post a single rep.. which is ok! 14.2 was a bit of a gut check for lots of folks and left you nowhere to hide in those three minute windows. Take what you can from the experience and move on to 14.3

Week 2 CFSBK Men's Leaderboard
Week 2 CFSBK Women's Leaderboard

Hit it and Quit it
The Open schedule gives us 5 days to complete each workout.  Some people notoriously attempt the workouts 2 (or more!) times in that window to try and get a better score each time. In our opinion, unless you're on the chopping block for making it to regionals it's best to "hit it and quit it".  First off, lets put the Open into perspective. For most of us mere mortals this is an annual benchmark where we can see how we do versus our friends in the gym and strangers across the globe. It's cool to see where you're at but in terms of actual placement, the stakes are pretty low.  If you're sitting at say 1,511th place in the North East re-doing the workout and moving up to say, 1,432th place does little more than to stroke your own ego... sort of I guess. Going into the Open with the mentality that you might re-do the workouts will only weaken your initial attempt at it. Take the time to plan your strategy, watch other folks do it to inform your perspective and then give it everything you've got one time.  Don't give yourself the easy out of a "re-do" just because you can. It makes about as much sense as doing "Fran" Monday day and then seeing if you can shave 3 seconds off your time on Wednesday. Just because you can, doesn't mean you should.

The Open is awesome and one of my favorite times of the year. I love seeing everyone come together to compete and see how their training over the last year has paid off.  Have fun with it, hit each workout hard and move one to the following week.

Still Some Room To Get Strong

There are a few slots left in Coach Jeremy's upcoming Strength Cycles, if you want to dedicate some time on your strength, strike while the irons hot.

Strength Cycle A: Novice PM
Dates: March 17th, 2014 - May 9th, 2014
Schedule: Monday, Wednesday at 7pm, Friday at 6pm

Register here (Only 5 slots left)

Strength Cycle B: Novice AM
March 17th, 2014 - May 7th, 2014
Monday and Wednesday 6:30am

Register here (Only 5 slots left)

Both cycles will wrap up with a CrossFit Total on Sunday May 11th, 2014.
____________________
I only got 306 fewer reps than Talayna CrossFit Games

Reader Comments (20)

I think scores were due 8pm yesterday

March 11, 2014 | Unregistered CommenterLuca

I have to assume JOY IS ALREADY SIGNED UP FOR STRENGTH this cycle. amiright? JOY?

Uzef, thanks for calling out perhaps the weirdest, most awkward moment of my year so far. It's fitting you were part of that.

Your first paragraph made me LOL, nice... And you showed a hell of a lot of composure dealing with those red lights on the squats, nice job in a tough spot.

I got into the gym last for "restoration" and did....

Squat: 295x4, 315x4, and 335x4
Bar felt amazingly light. I was looking for a set of 4 where I had one left in the tank. I actually could have gone up to 345, but didn't want to do that much volume.

Bench (all paused): 195x4 and w/ slingshot not paused 215x4 and 225x4
Shoulder is still feeling funky and tight. Got some ART work done and hoping that's going to bring it around...

March 11, 2014 | Registered CommenterRob Is

190x7 on squat rep-out. I remember being proud to hit that weight just once in a Total after my second strength cycle. And now...seven times. This stuff really works!

Accessory work: I should know better than to get excited when I see the letters "NFT" on the whiteboard. That is all.

March 11, 2014 | Unregistered CommenterStella

6am with Jess and McDowell

LBBS - 180#x2x10. These started to feel heavy. Also felt like I didn't have the bar in quite the right spot for the second set, but glad I was able to finish.

Accessory work was not easy, especially after having just done those squats. Enjoyed the beautiful weather on the ride home!

March 11, 2014 | Unregistered CommenterLinda

6am with Jess and McDowell. 145# x 2 x 10 on the squats. In one of my warmup sets, Jess let me know I was dropping too fast and without enough organization, which I proceeded to prove conclusively by doing it in one of the work sets, nearly getting stuck. Some of us gotta learn the hard way.
Then the wall balls and box jumps made me feel as weak and uncoordinated as possible. I know that the theory behind unbroken/bounding box jumps is to stay tight and let your body be like a spring to preserve/use momentum to your advantage...Yeah, not so much over here. I wound up more like a sack of oranges than a spring. In case you're wondering, the sack of oranges method doesn't make things easier.

March 11, 2014 | Unregistered CommenterShawn

I agree with the hit it and quit it philosophy. I always have little nagging regrets after open wods. I check my ranking by region and age group etc. but mostly I get pleasure from looking at my FULL! scorecard no matter the score.

March 11, 2014 | Unregistered CommenterCarlos

10 am with Jess and MacDowell. I did Monday's push press work.

Used #63 on PP which was challenging.
PP 23/24
T2B 22/18
DU 73/74
Total of 234 reps. I loved this WOD.

Awesome job so far on Open everyone! I should have signed up... oh well next year.

March 11, 2014 | Unregistered CommenterMichele W

6am. Squats: 215x5, 245x3, 275x6. Legs felt leaden this morning so I wasn't sure how many reps I would hit. Happy to get 6. NFT work was good practice. I'm sure we'll see both those movements in an Open WOD. Set a goal of 4 sets of 25 for the cash out and managed to hold that scheme...barely.

March 11, 2014 | Unregistered CommenterPeter

6am class

LBBS: 200 x 5, 225 x 3, 250 x 5

Some shabby squatting today. I think my form varies more from day to day with LBBS than with any other lift. Some days I just know how to get into the hole. Other days, like today, I feel disorganized at the bottom of every lift, and I tend to end up with no bounce, too far forward, and fighting to keep a neutral spine.

NFT stuff was fun, I got pretty gassed.

Doing 100 hollow rocks, on the other hand, was about as fun for me as whipping my bare toes with a wire jumprope.

March 11, 2014 | Unregistered CommenterAlex C

Right you are Luca, that's what happens when I write the posts early the previous day, I get all confused.. Submissions were due yesterday, thanks for the catch.

I totally get the idea of wanting to repeat the workouts and had several athletes request "do overs" because they thought they could do better. Even I, after viewing my video realized that if I attacked the third round very differently could have cleared a bunch more reps. Like I said to the folks I talked to, I think there's greater sportsmanship and athletic maturity only doing these workouts once. Just because the format of the competition is structured such that you can do repeats, doesnt mean you should. Go into every workout with the mentality that "this is it" and take the time to think about it and develop a strategy, if it all falls apart on you.. lesson learned, move on. An important part of athletics and competition is the ability to totally fuck it all up and let yourself down, we learn valuable lessons there and approach future events with greater wisdom when we can learn from our failures or perceived shortcomings.

My advice.. if you REALLY want to do one of the Open workouts over, wait until after the Open and do it at OG sometime.

March 11, 2014 | Registered CommenterDavid Osorio

probably pay wall but WSJ article on risks of high protein diet.

http://online.wsj.com/news/articles/SB10001424052702303795904579431404244207682?mod=trending_now_1

More food for thought, I am a long-standing and dedicated carnivore, I CSA double bagger. That's right, 30 pounds a month for The Ryans.

I have to think that these studies don't account for the very significant impact of hormones, corn, etc.

thoughts?

March 11, 2014 | Unregistered CommenterJR

I agree 100% with doing the Open workouts only once for our population. This week for 14.2 however I did truly consider doing it again for three reasons. 1) David beat me. 2) I totally screwed up my approach to the pull ups. 3) Arturo beat me.

After judging McD, who has better c2b than I do, and seeing him go with doubles throughout, I realized my err. Oh well. I plan on totally CRUSHING 14.3, whatever it is :)

March 11, 2014 | Unregistered CommenterFox

Made up yesterday's WOD - push presses got pretty heavy but happy with how I moved overall

365 total (31/33/125 and 23/27/126)

March 11, 2014 | Unregistered CommenterDan L

@JR

Interesting interview with the study's lead at NatGeo.

Salient point: "Just to make sure the proper caveats are introduced here: This study finds an association between diet and mortality, but doesn't prove that a high-protein diet in middle age causes an increased risk of dying. And one of the limitations with the NHANES study is that it is based on a single, one-time recall of a person's diet over a 24-hour period, and then you're associating mortality up to 18 years later from that single dietary report."

Interesting work overall, but I think some of it lacks the larger picture (e.g. what level of activity do people who eat high protein diets undertake?), although an "association" between high protein and mortality is probably the best they'll be able to do for quite some time.

In non-protein related posting, the article from Lisbeth Darsh linked up top today really resonated for me! Thanks for posting it.

March 11, 2014 | Unregistered CommenterMichael C.

Came in for yesterday's WOD at 6:30. Echoing lots of people, I loved this one.

Used #73 on PP which was about right, maybe a bit light.
PP 24/21
Dragonflies 38/39 (can't cycle K2E very well)
DU 130/120
Total of 372 reps.

Partnered with Ellie and it was fun to chase her DU numbers. Did a bit of K2E practice afterwards.

March 11, 2014 | Unregistered CommenterKate R

4:30 with Fox and Art
I have to say doing the performance Wendler has really helped me increase my squats . I love it and shall continue to do it ! My percentage this week had me repping out at 120 and I was super nervous about it! I was partnered up with the amazing Asta and she helped me shake out my nerves and go for it! Thanks girl!! I did it for 6 reps and I could have done more but I didn't get my breathing right so I started to feel funny so I stopped at 6!
WOD used a 14 lb wall ball and it was NFT but a gasser!!! Ohhh the cash out had my abs cramping!!

March 11, 2014 | Unregistered CommenterNancy

Clean Pulls
264x2
286x2
308x2
330x2
352x2
374x2
Clean DLs@407x2x5

Pullups-40

I might have done some behind the neck push presses...but we wont talk about those.

March 11, 2014 | Unregistered CommenterJakeL

HBBS: 105x5, 120x3, 135x6
I was hoping for a few more on the rep out, but overall I'm just happy that I got through the past two cycles without stressing myself out about the rep out (which is what I did last time I did a Wendler cycle). I saw consistent progress and I feel more confident with this movement, so I'm happy.

NFT work:
Wall balls rx-ed. All unbroken except the last round, during which I had a few technical errors (hit myself in the face or dropped the ball, literally).
For box jumps, I did 3 rounds to 24'' box with step down. My knee started bothering me so I did one round of 20'' step ups and skipped the last round.

March 11, 2014 | Unregistered CommenterKMo

Thanks Michael C. for the link. Spent a little time reading various analyses of the data, and it does seem like the study has some major flaws. One unreported fact is that the lead researcher founded a company which sells plant-based meal replacements "L-Nutra". That seems like a blatant conflict of interest, and might explain why the headlines focused on the increased risk of cancer in middle-aged people who eat high protein, but the headlines never mentioned that there is a much lower risk of cancer in elderly people who eat high protein (according to the same data.) Really there was no death difference between the high protein and the low protein groups - until they chopped up their data into different subsets order to serve their thesis. (Or so it appears.)

March 11, 2014 | Unregistered CommenterMichael

6:30 class tonight, with a very fiesty Penny in attendance. Sorry to everyone for her barking and a big big big THANK YOU to Pierre for sitting with her during the WOD. Seriously, very kind of you. I was pretty much ready to just throw in the towel and walk home with her. Not sure why she was so much more persistently vocal than usual tonight!

WOD: did this at 65# and with rowing instead of DU's because my big toe on left foot has been hurting... weird aches under the ball mound and in the toe itself, esp. in bare feet. Feel like maybe I strained or even sprained something in there? It feels odd and didn't want to jump around on it more than necessary.
T2B: 21/24
Row (Calories): 29/30
PP (65#): 25/32

In general, I've been thinking of the Monday programming as a bit of back off. Move with good technique, just a lower level of intensity. I find that between the open WODs on Saturday and what feels like real heavy DLing on Sunday, I've just been toasted and in need of a bit more rest than usual.

March 11, 2014 | Unregistered CommenterWhit H

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