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Wednesday
May282014

Open Workout 14.3

Open Workout 14.3 

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.

15 box jumps, 24 / 20 inch 
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

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Traffic control at the 9:45am heat of "Murph" on Monday

Tips on How to be Prepared and Get the Most Out of Group Classes 

By Chris Fox

One of the tenets of CrossFit as a training modality is training efficiency. You don’t need to spend countless hours doing a bunch of different things to improve; you can perform varied, functional movements at high intensity and be done with it in a relatively short time each day. Group class at CrossFit South Brooklyn lasts for one hour. If we’re lucky, we get to see you five classes each week, so five hours out of 168... How can you be proactive in making the most out of that time? Below are five tips that will have you well prepared for class and will assist your coaches in giving you the highest training value possible. 

1. Come to class on time, which really means get here early. I understand that sometimes the train is late and your dog ate your lifters, but you should be planning to arrive at 597 Degraw Street at least 10 minutes before class so you can change, get your gear ready, and get in the exercise mindset. If you’re consistently late you’re not only a distraction to the coach and the class, you’re doing yourself a disservice. 

2. DIY a light warm up and your own mobility work. This is a good idea for anyone really, but especially for those of us who need some extra mobility work or simply need a bit longer to shake the rust off. We’re proactive about doing the drills that we believe will best warm up our general population for what’s on tap for the day but you are, in fact, a unique flower. Overhead movements suck for you? Get here early enough to spend five minutes mobilizing with a Gemeni up and down your thoracic spine. Deep squatting sucks? Allow yourself enough time to do a banded ankle distraction and some ground based hip mobilizations. There are a bunch of things you could be doing throughout the day to move better. Better yet, do this stuff on your own time outside of the gym. Try to make a new habit of doing one mobilization each day, and if you need to get to class early to do it, then make that happen. We really don’t want to spend the time we have coaching a CrossFit group class watching people roll around on lacrosse balls. That’s what Active Recovery is for. We want to coach you on movement. I think you want that, too. 

3. Learn and understand how to warm up your lifts. New members get a brief lecture about this in Foundations, but it takes some time to really internalize how to warm yourself up for a lift. Here’s a general guide:  

  • Three to five warm up sets is plenty for the slow lifts (squats, presses, deadlifts, etc.).
  • Make equal or smaller jumps in weight as you get close to your work weight.
  • As load goes up, volume decreases. Don’t get fatigued in the warm up sets!
  • Here’s an example that warms a lifter up to squat 295x5x3:
    • 45x5, 135x5, 185x5, 225x3, 275x1, then 295x5x3
  • Here’s another that warms a lifter up to squat 125x5x3:
    • 45x5, 65x5, 85x5, 105x3, 115x1, then 125x5x3 

As you can see, even though these lifters are on very different strength levels they can warm up their lifts in about the same amount of time. This should take four to five minutes for a rack of three lifters to get to work weights. As the weight gets heavier and they get closer to work weight the reps go down. You don’t want to do a set of five at 275 (which represents 94% of work weight) and then try and do a work set. Warm ups should simply warm you up, not fatigue you. 

4. Pay attention, and please don’t talk when the coach is instructing the group. I know first hand that it can be annoying when we’re trying to get a class partnered up to prep for a WOD and there’s the white noise of chatter going on. It can be hard to hear sometimes, what with the amazing music (and the really amazing music) and the lifting of heavy weight on the platforms, but please don’t contribute to that noise when the coach is instructing the group. There’s plenty of time for catching up during down time, after the WOD, or out for food and drinks afterwards. 

5. “I don’t always lift, but when I do it’s more than I should.” It can be very tempting to want to overreach when the person next to you is CRUSHING a set of five deadlifts 100 pounds heavier than your 1RM. With the fast lifts, not every week is a great week. Competitive Olympic lifters go weeks and months without setting personal records. Be patient, and do your own thing. The competitive aspect of CrossFit can be a great driver of intensity, which can in turn drive adaptation. The other side of that coin is that it can also drive you to do too much for yourself on any given day. You should really be competing with your own previous self anyway. Stay in tune with your abilities and be mindful of the long road. We won’t hesitate to have you pull plates off the bar if we think you’re trying to work too far beyond your capacity, but we’d rather you learn to make a smarter decision before it comes up. The alternative is injury.

“Stay humble, my friends.”

_______________
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Reader Comments (20)

Great, great write up Fox....

May 28, 2014 | Unregistered CommenterRob F

Fox, awesome write-up, definitely useful and good perspective.

6am today with a very large crew.

Teamed up with Mike (congrats on the wedding!) and Jon W. today to give 14.3 a go. Did 118 reps at rx'ed weight, so 3 box jumps after completing the 275 round. It was 6 reps less than last time, although its basically the first time i've deadlifted since then IIRC (I usually don't come on Sundays).

May 28, 2014 | Unregistered CommenterMichael A.

6am with McDowell and Ro (and about 30 other people)

It took a lot of will power to pull myself out of bed this morning. Murph worked me over pretty good but I was looking forward to seeing how I would do on 14.3 being as sore as I am.

Hit 3 reps at the 275 weight which was 8 less than I did during the open. I thought I would do much worse. Enjoyed being partnered with Rytas and Eric, both of whom crushed this.

Favorite part of the morning was the 7 minute cool down row. It was slow and steady and I think my body needed that.

May 28, 2014 | Unregistered CommenterMattyChm

Huge 6am class with McDowell and Arturo. I hit 60 reps rx'd (I misreported it as 75 on the white board because I can't math that early - sorry). This is five more reps than I managed when I did this workout a couple of months ago and today I used a 24" box as opposed to the 20" I used last time. So, I'm thrilled with my performance on this - and pretty surprised given how much Murph kicked my ass and various other parts.

I suppose some of that improvement is attributable to being stronger, but I haven't done a lot of deadlifting since March. I think it's mostly due to having a specific previous score to chase, which I'm not sure I've had on a workout before.

May 28, 2014 | Unregistered CommenterShawn

Fantastic write-up, Chris. Maybe, I like it so much because I need to hear it!

May 28, 2014 | Unregistered CommenterMike

6:30am Strength Cycle with Jeremy!

It's great to be back for a second time. Nice and easy class, just lifting and chatting. Especially after getting demerits on my last group class for not following instructions.
First offender to No. 4. on Foxe's list: pay attention and read the board until you memorize it.

LBBQ: 90 5x3
Bench Press: 60 5x 3
Deadlift: 120 5x1

May 28, 2014 | Unregistered CommenterMichelle B.

6:30am Strength Cycle.

Squat:
45x5
95x5
135x5
185x5x3

Bench:
45x5
95x5
105x5x3

DL:
135x5
185x5
205x5

May 28, 2014 | Unregistered CommenterPigeon

Noon class
132 reps Rx'd
This is two more than during the open. I credit Jess for keeping me moving.

Shawn - you don't need to specifically train the deadlift to get stronger at the deadlift. You've gotten stronger!

May 28, 2014 | Unregistered CommenterFox

10am

95 Reps RX

5 more than during the Open! I could not lift 185 even once then and have not been training deadlifts either as I don't come on Sundays. Fox cut me off after 5 reps @ 185 because I was falling apart at the core. I had a minute left. My lower back thanks you!

May 28, 2014 | Unregistered CommenterMichele W

6am. Finished with 115 reps rx'd, which is 15 less than when I did it for the open. I was a little disappointed, but wasn't feeling it today. Hoping to get another crack at this one in the future.

May 28, 2014 | Unregistered CommenterLinda

@Shawn,

The formatting in this article is a bit wonky, but it's a good explanation of how much work you have been doing on your deadlift without deadlifting http://www.liftinglarge.com/The-No-Deadlift-Deadlift-Program_ep_51-1.html

I love this quote from Louie Simmons in the article re: deadlifting "Why do an exercise that takes more than it gives back?" I don't entirely agree but after days of many or very heavy deadlifts, I certainly do.

May 28, 2014 | Unregistered CommenterJoel w

Amen, Brother Fox.

May 28, 2014 | Unregistered CommenterPeter H

Got to train at CrossFit Reebok one today and did ALL THE FITNESS

5 min assault bike

3 rounds of
20 OH Walking lunges with 45lb plate
10 Kipping pull-ups

Handstand walk practice on the turf for 10 minutes

5 rounds of:
2 deadlifts 315lbs
4 muscle-ups
8 burpee box jump overs 24"
Rest 2:00

5 or so minutes shooting free throws on their basketball hoop

A bunch of back flips with some random dude

Then I played with these fancy treadmills they have

May 28, 2014 | Registered CommenterDavid Osorio

6:30 tonight with McDowell and Arturo. I was really dreading this and almost stayed home. But I got 11 more reps than I did in the Open, putting me at 102 Rx. I could not pull 185 well at that point (and only got one rep), and to my total surprise, I pulled 12 tonight. I now wish I had pushed myself to go faster throughout but I moved slower because I spent 90 seconds mostly staring at the bar at the end the first time. Actually seeing how you've gotten stronger is awesome. Thanks, CrossFit! :)

May 28, 2014 | Unregistered CommenterKate R

14.3 - 93 reps. Turns out that's 2 fewer than the first time. I had a lot of time at 185# -- probably more time than in the Open, but I failed the first few attempts. Just didn't think I could budge it tonight. So sleepy. But Arturo kept saying chest up and it finally clicked and I got 3 reps in the last 45 seconds or so (3rd rep finished at 8:02).

Also, the inside of my left elbow (as well as above and below) feels tender and burning. I noticed this getting worse during the cool-down row. I'm thinking ice and lax ball on the forearm and biceps, but if anyone thinks this is a bad idea or has a better idea please let me know.

Also, public apology to Alex. I completely blew this for her with my terrible barbell math. Too tired to think.

May 28, 2014 | Unregistered CommenterLauren

8:30 pm w. Coach MeLo. First time doing 14.3: 96 reps with super-scaled deadlifts (65, 95, 115 & 135#) and Rx box jumps (24", all bounding jumps). I've never deadlifted more than 100# before, so I'm happy with this. I'm hoping to be able to work up to higher weights next time this comes up.

May 28, 2014 | Unregistered CommenterNeal P.

Power Snatch@75%
220x1x5

Power Clean+Jerk@75%
264x1x5

5 Rounds NFT
5 Pendlay Rows(209#)
5 Chinups

First time moving any real weight since the meet. Felt great to lift.

May 28, 2014 | Unregistered CommenterJakeL

Great first day of Olympic the lifting class with coach Frank. Very humbling.

I had my notebook with me so I tried to scribble down some notes on the drills during class. Maybe they will be useful for others. I'm not aware of a mailing list for the class so I hope it's ok if I post here - also hope these are approximately correct!

Hang cues:
1. shoulders over hips (chest up)
2. weight mid-foot
3. arms relaxed (? I think, it was hard to hear sometimes)

Over-the-knee cues:
1. shoulders over the bar
2. weight mid-foot
3. shins vertical. No, more vertical.

Shift / Transition: constant knee-angle, hips move forward. Think about the bar staying roughly where it is and you transitioning around it. Hips roughly in the same plan in the two positions (I can't actually do this...)

Practice:
Shift / transition between low hang and high hang 20x/day (unweighted or light weight; focus is on hitting the positions)
Split jerk, hands on hips
OHS for position
Jumping from high hang w/PVC or similar

Mobility:
1. With a weighted bar racked low, push yourself under the bar, targetting the bottom of a clean. Relax your legs way into the bottom.
2. With a weighted bar racked just under chest height, use the weight to push yourself into the bottom of a snatch. Keep your torso upright.
3. w/partner & weighted bar racked low, get into bottom of a clean position like (1) with hands fully around the bar and elbows down. Have your partner pull up on the elbows; PNF; go a little higher; repeat. Try not to think about Matt K passing out.

May 28, 2014 | Unregistered Commenterdave p

I'm back! Strength class at 7pm. Started off nice and easy... which was a goddamn struggle since I haven't lifted anything or gotten more exercise than climbing to my second floor apartment since December. Muscle soreness set in during the second set of back squats and that's when I knew I was in for it. My lifting was ugly and I did not feel strong. But there was no place else id rather be and I can hardly wait for Friday.

May 28, 2014 | Unregistered Commenterariel c

Worked out at crossfit norcal again today. 20 minute AMRAP of:
50 kettlebell swings (16kg)
50 walking lunges
50 hip extensions
50 wall balls
50 box jump and overs
50 jumping pull ups
1 round plus the kettlebell swings and 46 lunges of the second.

May 29, 2014 | Unregistered CommenterLaura Mc

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