15
Aug
Friday, August 16th, 2013 – Noon Class Canceled
Liz & Amelia
__________
WOD:
For Time:
21-18-15-12-9-6-3
Kettlebell Swings
Knees to Elbows
Double Unders
24/32
__________
Schedule Change Reminder:
TODAY, Friday 8-16: Noon Class Canceled
Saturday 8-17: Open Gym Canceled
12:05
KB’s: 2 pood
Subbed T2B with weighted sit ups with 45# plate (hands ripped open from yesterday)
13:57 rx
Fun Friday class…
**SAVE THE DATE – SEPTEMBER 7th**
– Nutrition Seminar with Coach Brendan on Saturday, September 7 at 1:30 PM. Open to everyone
– WHOLE LIFE CHALLENGE- SEPTEMBER 7
This year we will be doing the Whole Life Challenge. The game starts on September 7th, but the time to register is right now.
Here’s what to do:
Go to https://www.wholelifechallenge.com
Create an account
Register for the Challenge that starts on September 7th
(use our Unique Community Discount Code: WLCRYGwjqCyD)
Questions – ask EJ or Ben Freeman
11:54 RX’d
17:59
24kg kbs
Not too fun doing this solo.
Thanks Lauren for attempting to make my breaks shorter.
Want to start by saying: you’re welcome ladies for all the eye candy.
Now to the workout:
-walked to the gym
-warm up
-14:42 rx’d (swings weren’t defined, but I did american swings)
-stretched for 10 minutes
-walked out of the gym
-forgot something and came back in
-got iced coffee that wasn’t cold brewed
18:24
KBS @ 16kg
K2E: K2E attempts
DU: subbed power jumps w knees to elbows
Thanks for the big cheering– gotta love 6AM (and Jared’s cool tank top)!
6.1 mile run at 9:30 pace.
Then 15 strict pushups.
Apparently I need to hurry up and get back strength for pull ups for the Pump Games! I’m regretting letting Alicia talk me into this.
you’ll be thanking me after 😀
23:21 as rx’ed. Took my time on this one after last night’s shoulder shitshow.
Humble plea for someone to schedule something other than shoulder work tomorrow!
Great energy this morning – and serious props to Jasen for taking this one on solo.
Rest day for me. GOOD LUCK to everyone
competing at Socks tomorrow!!!
Remember – no official EWOD this week. Check the Facebook page for inspiration.
Rest day yesterday and today. Getting excited for the Socks Comp tomorrow!
Aside: Can I get some thoughts on weightlifting belts?
-Ever since I hurt my back a couple of months ago, I have been thinking about getting a belt to help with my confidence and injury risk of heavy DLs, squats, and Oly lifts.
-I see some people wear the belts, but it looks like most people do not wear them at our gym, so just wondering why you choose to or choose not to if you have actively made this choice.
-I’ve done my own reading online, and I like the Schiek 2004 model which is 4.75 inch wide in the back. And it comes in lots of colors. =) Does anyone recommend another female lifting belt?
If you have any thoughts, I’d love to hear them. Thanks!
congrats to Daisy and her first (and subsquently 25+) double unders!
My $0.02 on weight belts:
Unless you have severely injured yourself and have time to properly learn how to use it with a coach, I would advise not using a weight belt. The risk of severe injury is higher when using a weight belt for several reasons: you rely on it for support, you neglect building/recruiting stabilizing muscles in your inner back / spine and lifting with a belt limits your flexibility with Olympic lifts. I think you are more prone to severe injury with the belt vs. without (although you’re probably more susceptible to minor tweaks without one).
My humble advice is to learn how to breathe into and out of lifts properly as well as focused training on building the smaller muscles in your torso and improving hamstring flexibility. This advice is coming from someone who really f’ed up his lower back during the last CrossFit Total and has subsequently committed himself to working on better overall posture with coaches that condemn use of weight belts.
Would love to hear others’ opinions on this issues!
15:45
24kg KB(Russian)
60 sec DU attempts
Fun 6am!
Very well said jmiz!
Eventhough I do where a weight belt at times its only when I’m going close to my max on certain power lifting exercises (like 2x bw)
Deads, front squat, & back squat included.
Build your core strength, learn to breathe, if the columns are strong but the foundation is weak chances are it will crumble.
12:59 rx’d (K2E was a little rough at the end).
Shirtless definitely made me and V faster/stronger.
Snatch -pause at the low hang
135, 140, 145, 150, 155
Then Wod 21-18-15-12-9-6-3
9:48 Rx’d
K2E were the hardest
14:38 w/ 24 kg kbs
19:00 flat w/ 24kg
60 sec DU practice each round sure inflates the time. BUT, I got my first 3 DUs ever in a WOD for last round with my new rx rope. Sky’s the limit now 🙂
16:47 w/ 24 kg kbs
3×12 reverse hyper 20lbs
3×10 ghd sit ups
rest day tomorrow and watching the cfm girls compete in NBLYSO comp in Conn.
18:40 16kg
wibbly knees to elbows
subbed 1 minute DU practice each round
Total DUs for the day: 1. Aww yeah
Left town early – couldn’t make it in. Slow jog around the hood then some push ups, handstand holds and sit-ups. Lazy end to a lazy week.
Oh and good luck Socks girls- crush it!!!
15:32 w/12kg kb & significant help from eroc on k2e
14:02 – 24kg
Once you get through the 15’s it’s home free.
Eroc – great coaching and if your jump rope is gone one day…I swear i didn’t steal it…I swear.
Dlede – torn hand, gushing blood on round 15…finishing strong! Beast!!!
11:17 RX’d
Cash out: 3 RFT
7 MU’s
25 GHD’s
10:08
11:50 RX’d
Cash out: 3 RFT
7 MU’s
25 GHD’s
8:40
15:50
Hey everybody!
I’ll mention this again next week at classes, but I’ve been meaning to check out a place called Brooklyn Beast that offers parkour, tricking, tumbling, and dance classes.
https://bklynbeast.com/
Maybe next Saturday the 24th a bunch of us want to head over for one of the evening classes, they’re $20 drop in and less online.
If your interested let me know next week and we’ll pick a class and time!
20:55 Dus will be the death of me or at least the back of my left arm.
1 pood
85%
1.5 pood, I mean:)
16:59, 20kg, not sure how great my K2E were. At least DU were RX’d, albeit slow.
Next time I’m going for the 44#.
TGIF!
BS x3: 175, 185, 195, 200, 205, 205. Then 135×12. These were all very deep quality squats.
Press. 7x 6 or 7, 95×5, 100×5, 105×3, 115×1. In the next life I ask for strong shoulders. Quick hollows.
Weight belt and back issues: I spent a lt of time on this subject and the best advice I got was from Brendan. Unless you have a real injury or some structural dysfunction (see an MD and an alternative guy like Dr Mike to decide) the basic truth behind low back pain is weakness. Buy Stuart McGills book and maybe Pete Egoscue Pain free. The Rx from B-boy that worked for me was 3 days / week after WOD hit weighted hip extensions, hollows (bodyweight) and heavy fucking straight leg deads. Sorry for profanity but that is how the man said it. Do 3 rounds of that w perfect form and little rest as Rx and tell me a month later if your back hurts. Again my experience was that back went from weakness to me strongest lift.
Weight belt: IMO use it only for crossfit total or going very, very heavy on occasion. Otherwise learn the valsalva and put your spine into perfect alignment. See Kelly Starrets book too.
That is all. Thank you B Boy for this knowledge.
14:04
44# KBS – mostly American KBS.. Some Portuguese towards the end (those are somewhere in the middle of Russian and American in case anyone was wondering.)
Everything else RX..
Missed my 6AMers all week.. I’ll be back.. Although I’m enjoying this whole sleeping in thing…