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Monday
Apr142014

Bench Press | WOD 4.14.14

Fitness: 3 x 5 (Linear Progression)

Performance: 70% x 8 x 4

Post loads to comments.
e 1/6 

AMRAP 8 Minutes

Fitness:
12 KB Swing 72/53
8 Burpees

Performance:
6 Hang Power Clean 155/105
3 Muscle Ups

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Coach MeLo making the joyous face we all should when we mobilize

Happy Monday Reminders

  • There's a new post over on Inside the Affiliate called "Don't Be a Cheerleader: 10 Pieces of Advice for CrossFit Coaches" and it's all about our very own beloved Coach Fox. Even if you're not a coach, we think you'll enjoy it!  
  • Attention Herondale CSA members! If you can take about 7-10 minutes to fill out this anonymous survey, you would be doing your good deed for the week! Please respond by Wednesday, April 23.
  • Margie is also looking for 2-3 people who would like to do a phone interview with her so she can dig into some areas a little bit deeper. It would take about 30 minutes and she'd like to complete them by April 28. Please email her at lempert [at] wisc.edu if you are interested.  

Why Join a CSA?

Are you curious to know why CFSBK supports the Community Supported Agriculture model? Our very own Margie Lempert, founder of the CSA program here and currently finishing a masters degree in agroecology at the University of Wisconsin, will approach that question from several angles in a short series of articles. The first outlined the differences between industrial agriculture and agroecology. In Part 2, she explored animal welfare in differing production systems. For our third installment, Margie explains how livestock agriculture impacts the environment, for good or for ill.

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Aside from personal health, the environmental impacts of agriculture are where the rubber meets the road for a lot of consumers in terms of deciding what to eat. This is a pretty legit reason since agriculture is one of the biggest contributors to environmental degradation. You know that hypoxic zone on the Gulf of Mexico the size of Connecticut?

This one?

Image from NOAA

All that bright green represents farm impact on the Gulf. The red points are cities.

According to their 2013 report, The Food and Agriculture Organization (run by the UN) attributes 14.5% of human induced greenhouse gas emissions to livestock agriculture alone. Of that percentage, 65% comes from beef and dairy (cows are huge methane emitters, a problem across all farming styles). 

So how exactly do farms destroy aquatic life thousands of miles away and change the climate? 

It all starts with ground cover. When natural ground cover is disturbed, major problems unfold and reverberate. I’m going to focus on grasslands because they cover 30-40% of the Earth’s surface, are incredibly fertile, important for carbon storage/recycling, and provide habitat for diverse wildlife. In the US, they also happen mostly to have been replaced by farmland.

Nerding Out on Grass

Exposed soil causes big problems. Without something to hold it in place, it is subject to the mercurial whims of nature. So, we get tragedies like this:

(That’s during the dustbowl. If you want to understand more about agriculture’s impact, watch the Ken Burns documentary.)

Bare soil blows off with wind, but it also runs off in big rainstorms. With the soil goes phosphorus, a nutrient that promotes algal blooms in water, suffocating aquatic life. In an inefficient nutrient cycling system (i.e. monocultures of corn or bare ground), we lose nitrogen up into the atmosphere as nitrous oxide (a greenhouse gas more potent than CO2), and down into the ground water as nitrate. Nitrate is a very important fertilizer for corn in particular, but also toxic in excess for aquatic and human life (blue baby syndrome). 

So, all that vulnerable soil and nutrients make their way to the Mississippi River and down into the Gulf of Mexico.

A good stand of grass with deep, spidery roots holds soil in place, keeping phosphorus from running off during erosion. It’s super efficient at cycling nutrients, which keeps nitrogen in place rather than leaking up into the air or down into the groundwater. 

If left alone, or managed correctly, grasses continuously slough off their roots, adding carbon to soil sort of like a stream trickling into a lake. The deeper the roots grow, the deeper the carbon is stored, which is better for long-term sequestration. (As long as it remains in place. If it gets dug up, or tilled, all that accumulation is lost.) This process improves soil quality and nutrient availability for grass growth. Organic matter feeds soil microbes, which are as important and mysterious as our own gut microbes. There is substantial interest in the natural resource management community to improve and restore grasslands with the hope that they can help to mitigate the excess carbon we’ve unleashed into the atmosphere by altering natural landscapes and using fossil fuel. This is a pretty complicated thing to measure, and highly variable geographically so we still have a ways to go in terms of understanding the real opportunities. 

Bonus bit of geekery: bare soil promotes a rise in ground temperature. It’s called the albedo effect, and it’s the same principle behind why you would choose a white rather than black shirt on a hot, sunny. The darker the land cover, the more heat it absorbs. Grass’s lighter color reflects better than soil, and the varying angles of leaves diffuse light. 

And Now Back to Farms…

Here’s what a typical CAFO looks like:

Not a lot of grass. Kind of like wearing the soles of your shoes down, there are just too many animals standing in the same place for too long. In a CAFO, there is also all that concentrated manure to contend with. Manure contains a lot of nitrogen, which is why it’s used as fertilizer. But it can’t just pile up because nutrient levels will become toxic on site, and there will be downstream damage when the bare soil runs off, taking nitrogen-filled poop and phosphorus with it.  We already know of the health hazards posed to animals standing in their own feces, which then threatens people too. So, CAFOs must remove manure and re-purpose it elsewhere as fertilizer or for energy production. 

Pasture-based farming can be as much a pro-environmental strategy as anything else. By managing the animal-grass relationship (also called biomimicry), the farmer is able to encourage thick ground cover with deep roots. If you remember in Part 1, I mentioned that pasture-based farmers never allow animals to eat grass down to the nubs because there must be enough leaf left for photosynthesis. This encourages roots to grow longer and leaves to grow taller. 

Aside from erosion protection, pastures prevent or mitigate flooding since the ground acts as a sponge. Of course, we get tight nutrient cycling, carbon storage and organic matter build up as well. If managed intentionally, diversely seeded pastures also provide more opportunities for wildlife habitat than bare ground or monocultures, especially birds, insects and other small critters. 

Here, manure is an effective fertilizer rather than toxic because animals are rotated before too much accumulation in one spot occurs, and the hoof action spreads and works it into the ground. Also, animal pastures are typically a mix of grass and legumes (for example clover); the legumes are able to fix nitrogen from the atmosphere, which reduces or eliminates the need for a synthetic nitrogen fertilizer.

At Herondale Farm: Jerry with his herd.

Improving grazing methods is an elegant strategy for improving grasslands. Allan Savory’s TED talk further elucidates the possibilities.

I want to be very clear: just like anything, grazing can be done well and it can be done poorly. This is where the farmer’s ability to observe and understand his or her animals, the climate, and the land makes all the difference. People in the Midwest, and certainly in the more challenging arid conditions of the West, talk about grazing for environmental stewardship. But, for various reasons, I don’t think we talk about it as much in the Northeast. You the consumer can make that conversation more salient by asking farmers about their practices, or better yet visiting farms to see for yourself. 

(Blatant) Editorial Comment 

The commodity livestock system is destructive. As a member of a CSA, you have the opportunity to directly contribute to improving (or at least not degrading) the environment. I’ve heard Jerry talk of his connection to the land as much as to the animals or business of farming. He seeks to learn more, such as through workshops with Holistic Management International, an empowering and environmentally focused organization dedicated to helping farmers improve their craft. 

“The land ethic simply enlarges the boundaries of the community to include soils, waters, plants, and animals, or collectively: the land... In short, a land ethic changes the role of Homo sapiens from conqueror of the land-community to plain member and citizen of it. It implies respect for his fellow-members, and also respect for the community as such.” 

-Aldo Leopold, Sand County Almanac

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Hidden Miracles of the Natural World TED
Nest of Giants VICE
How Food Marketers Made Butter the Enemy Mother Jones

Reader Comments (34)

Great article Margie. Do we know in any quantitative sense how much less destructive biomimicery is on avg than a typical CAFO is. I guess if you compared per acre of farmland that is.

April 14, 2014 | Unregistered CommenterDavid Osorio

Bench: performance version at 100#. Challenging, but never so much that getting the bar up was in doubt.

Fitness Rx WOD: 6 rounds + KB + 2 burpees. Still slow at burpees.

April 14, 2014 | Unregistered CommenterStella

6am with NickDowell

Performance Bench Press with Michael and Josh. Felt nice and crisp at 165#.

Fitness WOD Rx'd 6 Rounds plus 5 KB Swings.

April 14, 2014 | Unregistered CommenterMattyChm

6am with NickDowell

Slept through my alarm but managed to get out the door at 5:51am. My normal 20min casual warmup jog to the gym was a full-out sprint today; I'm 99% sure I was still sleeping until about halfway down Flatbush avenue.

Perf bench press with Josh (great to meet you!) and MattChm. Did 165# and I echo Matt's comments: felt nice and crisp. I dont have a 1RM bench press but this was a good weight for the reps.

Did the Perf WOD at Rx weight, hit 5 rounds + 2 MU's. Although it was a short AMRAP I spent some time composing myself before each set of MU's; I should have shortened the transition time but I really wanted to work on my kipping MU's and managed to get all of them unbroken.

Loving this weather! Happy Monday.

April 14, 2014 | Unregistered CommenterMichael A.

6AM with Nick and McD.

3 x 5 at 145. Felt alright, gotta make sure I bring it to full depth on every rep, interested to see where I end up after the cycle (155 was a bit of a stretch last week)

Fitness WOD with 28kg KB. Got 7 rounds plus 6 KB swings. Rested a bit too much between rounds. First time working with the 28kg KB, think it was a good choice.

April 14, 2014 | Registered CommenterNeil

6am with Nick and McDowell

Performance warmup no. 2, with 10, 8, 0 ttb (ran out of time and cut third round short)

Bench press: 175 x 3 x 3
room to grow

Wod: 2rds + 6 cleans & 2 muscle ups
This was all muscleup problems. I think was throwing my legs *back* too aggressively, which is something I transferred from ttb, where it has helped me get more rebound and finally link the movement consistently. With muscleups, though, this just interfered with the forward & upward drive of the kip. I must have missed about six or seven reps today for weak kipping.

April 14, 2014 | Unregistered CommenterAlex C

6am w/ McNick

Bench press: Fitness @ 155. Easy day and looking to break through 185 this cycle. Been stuck there for a couple of bench cycles.

Perf WOD: 6 rounds + 3 cleans @ 135. The cleans were a bit heavier than I was expecting. It got grippy towards the end. Muscle ups were unbroken until the rounds 5 & 6. I was letting my kip get to dramatic and wild -- need to focus on keeping a tight core and hollow position. After the WOD I noticed my rings were uneven -- gold star on equipment setup.

April 14, 2014 | Unregistered CommenterBK

Big 6am group class with NickDowell. Bench press 3x5 at 95lbs. These moved pretty well, so I'll be interested to see where I end up this cycle.
Fitness WOD rx'd - 6 rounds + KB + 3 burpees. I paused too much in between movements. I need to start pushing myself harder.
I'm really excited for this cycle!

April 14, 2014 | Unregistered CommenterLinda

190x8x4 on the bench. Triceps were fried by the end.

Performance WOD Rx'd - 5 rounds + 2 MU

Failed a bunch of MUs where I got through but didn't have the tricep stamina/strength to lock them out - frustrating. Cleans were quick and felt pretty easy.

April 14, 2014 | Unregistered CommenterDan L

10am class
Bench press 180x8x4
Performance WOD Rx'd
4 rounds plus 2 hang cleans
I decided to not adjust the rings and just jump up (Arturo always says one day I'll have to do this at an event anyway) and it totally fucked with me. Gave Noah and McD a few good laughs as I flailed at the rings like a cat chasing a toy. Hang cleans got grippy.

April 14, 2014 | Unregistered CommenterFox

David -

That's a great question which I've been mulling over to see if I can answer it as simply. as possible First, all of the arguments I made in the piece have plenty of quantified research to support them. If anyone is interested in digging into some thrilling reading, I can hook you up with lots of academic journal articles.

Ok, so as to the idea of comparing the average CAFO to the average grazing farm on a per acre basis: the idea of average is not exactly possible since there is so much variability between farms (geography, climate, history of land use, soil typle, topography). This is what makes research challenging. There are plenty of studies looking at one factor or another (i.e. organic matter build-up, bird habitat, carbon storage), but not as many that look at the whole system.

There is a newer assessment strategy called Life Cycle Analysis which does try to look at broad impacts of everything that makes a particular farm operate, and all the external impacts it has. A lot of this is done through computer modeling.

So, there are just a few LCA studies that compare a hypothetical grazing farm to a hypothetical CAFO and the results are equivocal. Meaning - the differences between the two are not as stark as studies looking at individual components suggest. My feeling is that we have much less data on grazing farms than on CAFOs, and LCA itself is highly complex and imperfect, so the modeling isn't as accurate.

For now, the best we can do is "add up" all the research of discrete elements to get a sense of one whole system vs another.

I guess the simple answer to your question would have been "no."

April 14, 2014 | Unregistered CommenterMargie

7am with Nick & McDowell.

During today's Question Session, I learned that my fellow crossfitters are severely under-caffeinated.

Bench press @ 125lbs. I think I'll be moving up pretty quickly, but I need to work on keeping my shoulder blades pinched, lest the bar start flagging on the last few reps.

Two burpees short of 7 rounds on the WOD, doing American swings (except for the last round) @ 20kilos.

April 14, 2014 | Unregistered CommenterMiguel

10am with Noah.

Bench Press 3x5 @ 80lbs. This is my first bench press cycle so looking forward to seeing where I can go with this.

Fitness WOD - 6 rounds plus 3KB swings. Used a 20kg KB which is higher than I ever normally use so those were tough, but unbroken so I suppose it was the right weight for this WOD. Burpees started moving really slow by round 3.

Lots of kids running around having fun today (including mine). Thanks to the staff for their patience with them!! My kids think moms gym is pretty cool!

April 14, 2014 | Unregistered CommenterMichele W

Buenos dias from sunny Barcelona. Arrived yesterday so thought I could use the jet lag to my advantage to get in some strength cyclin' Catalan style. Plan was to go to Area Crossfit which I found online and seemed to have a lot of open gym hours. Woke up a little on the late side. Google mapped the directions which said it was about a half hour cab ride. Vale. Turns out it's not really in Barcelona, but in Viladecans which is outside the city. We drive out there and of course it's an industrial park. The cab driver could not find the address so we drove around for about ten minutes. Since I speak nunca Catalan I could not help much - oh and my phone was running out of power. Finally, I just told the driver to let me out, which probably wasn't the best idea since the chance of getting stranded out there was pretty high. With the 10% of power I had left on my phone I managed to find it - basically it's in an industrial park WITHIN an industrial park underneath a billboard for callgirlsBarcelona.com (had I known ....). I had to sprint across this incredibly busy stretch of road a la Frogger to get to the door. Anyway...open gym hours had ended by the time I arrived but they were very cool and set me up with a rack so I could do my thing while group class was going on. Some numeros:

Squat:

20kg x 5
50kg x 5
80 kg x 3
94.6 kg x 1
104.6 kg x3x5. ( was supposed to do 105 kg but they did not have 2.5kg plates so I had to use two five pound plates instead)

Press
20kg x 5
30kg x 3
40kg x 1
69kg TOTAL fail. Not happening brah. Not quite sure why. I have been using a belt for heavy press lately and did not have one so that might have been the issue. Dropped down by accident to 52.2 kg because I messed up the metric bar math and did 3x2

Dead lift

60kg x5
100kg x 3
120kg x I
130 kg x 4 ( missed the last rep!!!!)

Made it back to my hotel by some combo of buses and trains with enough time to turn around and get to Park Guell by 2pm.

all in all fun adventure. Really really nice folk at Area CF. Proves that the CF culture is really strong everywhere. The owner Mark is going to regionals so I wish him well. Caio!

April 14, 2014 | Unregistered CommenterJay

Worked out with McDowell today - fun session. My snatches up through 105# felt super clean and easy, more effortless than ever before. Missed 125# - a bit frustrating as I hit it nicely last week. I just have to get comfortable dropping under the bigger weights.

LBBS: 240#x3x5 felt good

Metcon: 3 rds 500mRow/15pushuos

Hey jay - that's so funny - I'm taking my family to Barcelona tomorrow for the break. Maybe well run into you at parc guell and our 2nd graders can play. Did you look into the reebok crossfit on Carrer de Ribes? It's right around the corner from where we're staying. I was hoping to get there once or twice.

April 14, 2014 | Unregistered CommenterMichael Ravitch

8am group class:
Bench Press
(45x5, 75x5, 90x3) 100x8x4
-felt good. last rep or two got a little slower each time but never close to failing.

Fitness WOD:
6 rounds plus 4 swings
-Rx'd (American swings)
-this was a gasser. no room to breathe. yuck. loved the cool down run though.

April 14, 2014 | Unregistered Commenterlady fox

Lifted out In LI the past two days as my sister and little niece and nephew are visiting.

Power Snatch-Max
185
215
225
235
240(PR)
245F
245F

Power Clean and Jerk
185
225
275
290(PR)
295F(I caught this above parallel but couldn't help riding it down. I almost blacked out before the jerk. I see this happen all the time at competitions but never experience it myself. Pretty interesting.)

3 Rds
250M Row
15 pushups
10 pullups
*30 seconds rest after pull-ups.

April 14, 2014 | Unregistered CommenterJakeL

First post in a bit. Really excited to see the new changes to class structure at the gym. Saturday's clean work felt like a great pace and allowed me enough time to warm up before getting to work weight.

7am with McDowell and Nick. fun times back at the gym.

April 14, 2014 | Unregistered CommenterDh33

makeup post from yesterday: did Sunday's work at OG with Prem and little Taj cheering me on.

Power snatches: 125 x 2 x 5
no sweat

WOD: 14:35
_sweat_
Got a stomach ache on the last round and had to slow way down on the run. Probably lost 30 seconds to that. Ate too soon before class I think. First round of doubles unbroken, second round was 40 - 35, then last round was sets of 15 and 10 with a couple trips, and too much rest. This was really hard, but I like it. Gonna repeat this a few times at OG I think to see how fast I can get.

Oh, I posted by Bench Press sets wrong for today. I did 175 x 5 x 3, not 175 x 3 x 3. Fitness programming.

April 14, 2014 | Unregistered CommenterAlex C

If anyone's interested in learning more about the dustbowl as an environmental disaster, I recommend reading "The Worst Hard Time" (http://www.amazon.com/The-Worst-Hard-Time-Survived/dp/0618773479). It's very well written and easy to read nonfiction that tells the story from several different angles. Well worth a few hours if you're at all interested.

April 14, 2014 | Unregistered CommenterShawn

Interesting post regarding grassland, grazing, etc. I feel as though, like many things, it is difficult to really see how information can translate into tangible action that can have lasting effects for the environment as a whole. In this case, yes joining a CSA is a phenomenal option for the .01% of the US population that has the money and the awareness to do so. But for a large percentage of Americans, the dollar menu which is riddled with protein options for well...a dollar, is the norm and is unlikely going to fade. With an insatiable appetite for cheap protein, a largely uninformed public of 300,000,000, and the incestuous relationship between mega agro-corporations and government, I feel as though the future of responsible farming is bleak.

Does the exploding middle class in China know about CSA's?

Does anyone know if Monsanto is hiring MDs?

Still, a great read Margie. Thanks.

April 14, 2014 | Unregistered CommenterJakeL

Jake - yep you are 100% correct. In the US, grassfed animal protein is mostly enjoyed by middle to upper middle class. I will say that in rural areas, there's a little more play since people are more accustomed to buying, say, quarters or halves of animals from their neighbor farmer. But for sure, our industry externalizes the true cost of production so that consumers can buy cheap protein at the store.

Also, the EU has very different and much more stringent regulations about animal husbandry which try to balance the efficiency of concentrated systems with the environmental threats they pose. Honestly, there's really no controversy about the problems with commodity livestock (except amount lobby groups). The controversy is about meeting increasing demand without exacerbating an already bad situation. This is why alternative production systems, in partnership with commercial systems, must be considered seriously. There's a lot to learn from both.

As for the individual's "futility" in all this? Challenges are no reason to lie down and let bad shit happen. Otherwise, I guess we might as well skip democracy entirely.

I'm going to address your concerns more in my last post, so I won't say anymore now.

April 14, 2014 | Unregistered CommenterMargie

Hey Michael

That's great we will look out for you. We walked over to Reebok Crossfit BCN to check it out and ask about drop ins. They told us that they limit the classes to twenty people (including open gym) and that it gets pretty crowded. Definitely check online and try to reserve a spot. I haven't worked out there so I can't really say what it's like. If I can I would actually go back to Area. I feel spoiled coming from CFSBK where you know size ahem doesn't matter but I can understand that they promise their members a certain type of experience. Just a different business model / philosophy than our gym. The class size issue would be an interesting topic to discuss in Inside the Affiliate . . .

April 14, 2014 | Unregistered CommenterJay

Jake - it's all about BUG PROTEIN!! (Ben W - speak up!)

April 14, 2014 | Unregistered CommenterKMo

Benching: 145x8x4 (my left shoulder pain seems to have come back)

WOD @24kg: 6 rounds + KB + 1 burpee.

April 14, 2014 | Unregistered CommenterSamir Chopra

Jeez, Margie...quit making me feel bad for buying most of my meat at Costco :(

Kidding, well written, informative, and thought provoking as always. Status Quo should never be a reason/excuse to follow a path.

April 14, 2014 | Unregistered CommenterFox

Loved this section of Margie's series.

7:30 class tonight.

Bench
80x4x8
This felt good. I'm excited to see what's to come on the performance side. Also didn't feel rushed at all and I'm noticing in general that performance seems to be allowing for more time to move through everything, which has been awesome.

Fitness WOD
24kg bell with Russian swings
6 rounds + 12 swings + 3 burpees
I'd say I beat Lady Fox but my swings weren't American, so not quite yet. What I'm really proud of is that I no-repped myself a couple times on some swings that weren't high enough.

Shout out to Fox for suffering through my lengthy interview process for ITA's article today. He's one hell of a coach.

April 14, 2014 | Unregistered CommenterKate R

Damn, Stella and Linda kicked my ass in this. Nice work ladies. Also, maybe I'm biased but I loved the ITA piece. Well done Kate and Fox!

Margie, thanks for taking the time to share such good info with us!

And Jay, great adventure story!

April 14, 2014 | Unregistered Commenterlady fox

Great ITA post today -- nice work Kate and Fox!!

Did a yoga class 4-5pm at Bend and Bloom hoping to ease into my body and just move around a bit, but it was a really strenuous class that kicked my a$$! I need to practice more yoga at home, period. Making more gains in and spending more time at CF seems to currently mean that my shoulders, hips, and legs are much tighter than I'm used to. Just need to strike my own balance with it!

5:30PM group class with MelRo

Bench: 45x5, 65x5, 75x2, 85x2, 90x5x3.
Sticking with LP, since I don't feel like I've exhausted my bench gains by any means yet.

WOD: Decided to give Performance a go, with muscle-up help. Arturo gave me a little assist on a strict MU to test it out before we started -- the transition went really well, but I didn't have the dip/press-out in me. Obviously I need to work bar dips and ring dips more... I knew this already but it was great to get up there and try! So, I set up on low rings with blue band assist under my butt to help the transition, and then used a little touch with my feet to get me started on the press out.

Also, important to note that in my mind 105# power clean was not a problem. But from the HANG it was MUCH more difficult than anticipated. I kept holding on to my hook grip while receiving the bar instead of letting it go (a.k.a. cleaning it...), maybe subconsciously hoping that then it wouldn't be so hard to reset the bar and get hook grip back in. Thus, I caught most of them low instead of up on my shoulders. boo.

All in all, a bit of a sh*tshow, but a good experience in just putting heavy weight on the bar and doin it, as well as a bit of exposure with a difficult movement that I have a goal of achieving.

Got through 3 rounds even.

April 14, 2014 | Unregistered CommenterWhit H

I had such a good time at the fish class yesterday! Thanks to Michele for organizing and Carolyn from Village Fishmonger for demoing some amazing ways to use their CSF selections. I wasn't sure how much I would enjoy the fish share, but I'm happy to say all of the fish has been absolutely amazing, so fresh you could eat it raw. It's a lot of fun to be surprised by what's fresh off the boat, too. Anyway, we learned a million different ways to make monkfish and a really good ceviche. Sustainable, tasty fish -- check it out with the fish share!

April 14, 2014 | Unregistered CommenterAmanda Mc

Also, thanks for writing this series, Margie. Great information in little bite-sized chunks for us to chew on and mull over (see what I did there?). Enjoying it!

April 14, 2014 | Unregistered CommenterWhit H

I'd like to echo Kate R (who happens to be a phenomenal bench partner) on the efficiency of our bench pressing. I noticed this with Saturdays C&J as well. Thanks mngmt for taking the time to figure out how to accommodate all of our needs and desires. You guys kick ass.

2 Rnds of Performance Warm up 1 w 33# and 5 c2b.

Bench press - 80#x8x4. Last two reps were slower but not grindy. Last two sets felt more solid than the first two. The front of my shoulders started feeling like they were tearing apart though. Did some muscle up transition work last night, so that might have something to do with it.

8 min AMRAP of 6 hang power cleans and 3 muscle ups... kinda. Thanks for letting me scale a bit to work on these movements. Sometimes it's nice to be able to work on a movement you're getting close to without substituting it entirely. Especially since sometimes it's the intensity of the workout that makes things click.
4 rounds plus 5 cleans. Switched from 105# to 95# in the second round when the cleans got too ugly to bear. Used thinner green band for the mu transition which was too much help but I decided necessary for the shoulder problem, no band for the dips until I ran out of dips in the last round and used a white band to crank out the last 3.

Some might say way too much scaling... And some might be right. But since the opportunity was there I'm happy I tried it. That's a lot of strict dips and heavy hang power cleans. And anyway sometimes you have to just try. So, thanks Arturo and Melo for letting us give it a whirl.

In closing, thanks yet again Margie for these interesting and accessible CSA articles. I've been passing them along.

And I really enjoyed Fox's article on ITA. Cool to read about how Chris got his start and joined the first Crossfit affiliate in Brooklyn (!!), and to hear his words of wisdom on coaching. We are certainly lucky to have him.

Jeez sorry for the novel. Now I'm going to figure out what to do about my shoulders other than to not use them.

April 14, 2014 | Unregistered CommenterLauren

The palm oil industry and until recently deforestation for land and or timber in Brazil was the most damaging to our environment. Watch Years Living Dangerously (new documentary series on TV right now) for some oh shit we are fucked moments. The Vice news piece on chasing ice is also equally scary.

Bench today was bad. No pain but my right arm/shoulder was just not going to push weight like my left. Will get it checked out when I get back from my birthday trip in a couple of weeks.

The WOD 7rounds plus 12 with a 28kg bell. I was smoked.

April 14, 2014 | Unregistered CommenterKeith W

Make Up Post from yesterday. Making a conscious effort to be consistent in logging all of my workout on the website this cycle.

BENCH
3x5 = #70

FITNESS WOD
Rx'd = 5 rounds + 12 kb swings + 2 burpees

April 15, 2014 | Unregistered CommenterShaye

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