Way to make us proud, everyone!

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UPCOMING ELEMENTS WORKSHOPS:

#21 (Williamsburg) starts TONIGHT! SOLD OUT!
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (1/2 price = $150)


UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Monday 100329

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

CFBK Strength Preference: CF Football
Complete:

1 RM Jerk

*Work up to a 1 rep max jerk

*You can split jerk, push jerk or rack jerk.

then...

For time:

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

Post max jerk, times and number of penalties to comments.

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Awesome job this past weekend, everyone! Thank you for being willing to put your training to the test and share what you have with the world. You're a big part of what makes this gym a great place to train.
-Court


Torch's Graduation from USMC OCS #203! (look for him at 1:15)

468 Comments

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Wendler 5/3/1, deadlift, week 2
5 reps (warm up): 165, 195
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3 rounds
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6 kipping toes to bar
2:12

5 wall walks with 30 second bridge holds

2 250 m rows, sub 2:00 pace, ~22 s/m

We immediately need to start assembling an affiliate team. One of the requirements is that the members of the team routinely practice together. There are a number of logistical constraints, which will likely lead to the following:

1) We will probably have one combined team from Brooklyn and Manhattan

2) The team that competes at the Regionals will determine whether or not we qualify for the finals.

3) Teams are not required to have the exact same athletes at the nationals as at the regionals. Thus, we will probably not have Sara on the team at the regionals, but if we qualify (and if Sara does not qualify as an individual for the finals while our team does qualify) then we will put Sara back on the team for the nationals. Sophie, who also qualified for the regionals will have the choice of competing at the regionals as an individual or as a member of our affiliate team.

4) We do not yet have to determine the exact composition of our regional team, but if you participated in the sectionals, you are high on the list. If you did not participate in the sectionals but are interested (we need three women and three men and probably some alternates) please email Sara.

5) If you are interested in assisting the team, please contact Sara.

6) We will begin practicing team WOD's this Saturday in Manhattan.

6) We will announce this Saturday's team OD's shortly. They can be done in addition to your individual training.

something I noticed from observing the sectionals:

It's more important to work on your goats (including skills and mobility) than it is to work on your strength and conditioning. Doing really heavy, tough WODs twice a day becomes irrelevant if you come across a movement in competition that you really suck at.

There were a lot of strong guys who were practically eliminated from competition before the final WOD because they couldn't string together double unders.

As far as I know, only one guy who couldn't do double unders is going to Albany. In order to compensate, he had to finish first in his heat for WOD #3 and he got the very last spot (30th place). Despite not being able to do double unders, he still finished WOD #2 around 5 minutes before Mike K. That means WOD #2 gave him a 5 minute head start on Mike going into the final event. Imagine how much of a time advantage the guys who actually could do double unders had.

(Sorry to pick on you, Mike. We still love ya!)

Other examples include Jason Khalipa, who, given his many top 5 WOD finishes, many argue would have won the 2010 Games had he not come in practically last on the initial running WOD.

Also, supposedly 'Rhabdo' got destroyed by the row last year in Albany and was essentially taken out of contention for the 5 national spots because of it. At sectionals, he'd improved his rowing to end up with a top 5 placement in the rowing WOD.

Remember that this is CrossFit, where it usually pays more to have a well-rounded skill set rather than being exceptionally strong but with deficiencies.

Read the article in the CFJ about weakness bias training.

more thoughts:

-There were several other movements at the sectionals that helped separate the eventual winners from the pack.

Chest to bar pull ups seemed to give a lot of women trouble and it pretty much meant the difference between getting a time and DNFing on the last WOD. If you're physically able to do chest to bar pull ups and if you've ever entertained the thought of competing, then you should train by doing ALL your pull ups chest to bar. Again, that means you don't just do them when the WOD explicitly calls for it, and you don't only do them when it strikes your fancy, you do it ALL THE TIME. Otherwise you're just being a time/rep whore.

OHS took a few guys out of contention. As I've said before, our members seem to be deficient in the mobility/stability required for high rep OHS. The competitors in the final heat of WOD #3 were OHSing faster than some people do air squats!

Toes to bar seemed to create the widest gulf between the finishers on WOD #3. Those who had the ability to kip (and also weren't too fatigued to exploit this ability) were really able to pull away from the rest of the competition. This reinforces what I said earlier. If there's a skill to learn, you better figure it out. You're more likely to need that than a 225# clean & jerk (see Hawaii Sectionals).

-Things that go against what I've been saying:

There didn't seem to be as many butterfly kippers as I saw in Albany last year. Those who were butterfly kipping may have had a slight advantage over those who didn't. However, unless you're really good at this skill, it might not be worth obsessing over. For example, even though I can sort of do the butterfly kip, I can still do the frog kip quite a bit faster.

Impeccable technique also didn't also seem to be so relevant when it came to the power snatches. Perhaps because the weight was 95#/55#, a lot of the competitors were able to muscle up and press out their snatches and still finish with good times. (Personally, I still think it's a better idea to aggressively drop into a quarter squat nonetheless.)

-----

Of course, I'm aware that I open myself to criticism being that I didn't compete in either last year's regionals or this year's sections.

Is there anything the actual competitors or spectators can add?

I pretty much agree with Jeff. The C2B, DUs, and toes-to-bar seemed to give people the most problems. Also, one big disparity I picked up on was form and quality of movement between top finishers and some others.

The vast majority of the top finishers had pretty good (and efficient) form on all of their exercises. Not only does that require less energy for each rep (which will lead to faster times), it also significantly reduces the risk of an injury knocking you out of competition or sidelining you from training for a while.

Whether or not you have any interest in competing, the more you can work on your movement technique and learn proper form, the better you will be and the longer you will be able to do this well.

Movement is just as much of a skill as handstands, kipping, DUs, or whatever else, and good movement transfers over between exercises better than just about anything else you can learn. Bad movement (and form), will eventually hold you back one way or another.


In my case - DUs have been an issue for me for a while, and though I've been working on them, I obviously should have spent more time making sure I had them down. Easily could have made the difference between top 30 and not.

Interestingly enough, if you combine all the WODs this wknd, 30% of the total reps were DUs and 30% were rowing (assuming 10m=1 "rep" on the rower), with 4% for each other movement.

'Rhabdo' obviously worked on a goat and improved his rowing, and while it didn't give him a huge advantage as the times for that WOD were very close, it of course didn't hurt him to finish 10th in that WOD either.


All in all, it was a lot of fun, and I highly encourage other members to do some competitions in the future to have a similar experience.

Another interesting note:

The time range for WOD #1 was about 5 minutes whereas for WOD #2 it was for 10. That means that you could have been a relatively crappy rower (or taken the whole WOD at an easy pace) and then made up for it simply by being able to do consecutive double unders.

Of course, by "made up for it" I mean that you could have brought yourself back into the middle of the pack, not necessarily that you could have brought yourself back into contention.

I agree with Jeff's point and to add that it does take quite a bit of skill to do a 225# clean and jerk with good form and skill. unlike most of the anyhows that pass as clean and jerks.

Jeff and Mike I completely agree with your statements. I just learned how to kip in the beginning of the year and never practice C2B pull-ups, despite people telling me to. Also being a bigger taller guy with long arms doesn't help much either, and it's not an excuse, it's just a reason I need to work on that instead of double unders. I was lucky that this sectionals had lots of my strengths, but I was uncompetitive in the end because of the damage my goats did to me struggling with the snatches and toes to bar as well. I was left drained which effected me mentally and I used poor form and muscled everything up the remainder. Poor mobility didn't help either.

Either way a great time, and good atmosphere, look forward to competing more often, and being more competitive with my weaknesses next time around.

There is a risk in making general conclusions based on a single sample. A more robust analysis would require studying the results from all the Sectionals. I'm not disagreeing with the conclusions above, but rather poining out that there is significantly more data to mine.

Before the WOD's for the Sectionals were announced, I would have been willing to bet money on only two things: That Sophie would qualify, and that Sara would finish in the top five. I mined the data.

Torch graduated as the Platoon Commander for his OCS platoon, a significant distinction based on outstanding performance during a grueling 10 week cycle. Congrats, Lt Williams. Semper Fidelis!

http://journal.crossfit.com/2009/09/the-chink-in-my-armor.tpl

A great article from the journal about the original firebreather that could not do DUs.

CFE Wod today:

L-sits on Rings, accumulate 2min total time in L-sit postion. Use Dip bars if Rings are not availble.

Rest 2min

5x1min Hand Stand holds. Rest 90sec between sets.

L-sits are UGLY, I can't even get my legs straight. Anyone have any ideas for increasing my flexibility?

Handstands were just 5 holds for as much time as possible. The longest one was about 30 seconds.

I won't read that article due to the racially insensitive nature of the title.

I'm not so much saying that I've hit upon a revelation merely from observing just a few isolated instances. (Due to my studies and job history, I'm aware of statistical sampling.) I'm just saying that what happened at these competitions simply reaffirms what I've been saying for a while now.

I'm also not purporting "what I've been saying" is even an original thought, as it should be fairly obvious to any well-informed CrossFitter. In keeping with the very basis of CF, the sectional WODs are designed to test a wide range of strengths and abilities--that is, to "punish the specialist". It's the diligent CFer that seeks out his/her weaknesses and aims to turn them into strengths. We should, of course, already know this. What happens at CF competitions can be expected to be consistent with this.

Heavy quantitative analysis would certainly be appropriate if you want to place wagers on how people finish, but probably not needed for not-so-groundshaking conclusion above.

-----

Apologies for my statement above, where I implied that heavy cleaning & jerking doesn't require an immense amount of skill. I don't intend to say that the ability to do that relies only on brute strength and nothing else.

wod
25:15

Congrats to 2nd Lt. Williams for his outstanding performance at OCS. He graduated within the top 10% of a very competitive class and endured conditions even nastier than a typical course.

Affiliate Team WOD for Saturday Noon (in Manhattan)

2 Rounds:

Row 750 Meters
10 x 50 “Filthy Fifty” Sequence

This WOD has a total of 11 exercises per round. Athletes will be divided into teams of two (ideally one male and one female). The athletes alternate exercises, so that by the end, each athlete has done one set of each of the eleven exercises.

If the team members are A and B, the sequence will be:

A: Row 750 Meters
B: 50 Box jump, 24 inch box
A: 50 Jumping pull-ups
B: 50 Kettlebell swings, 1 pood
A: 50 Jumping pull-ups
B: 50 Knees to elbows
A: 50 Push press, 45 pounds
B: 50 Back extensions
A: 50 Wall ball shots, 20 pound ball
B: 50 Burpees
A: 50 Double unders
B: Row 750 Meters
A: 50 Box jump, 24 inch box
B: 50 Jumping pull-ups
A: 50 Kettlebell swings, 1 pood
B: 50 Jumping pull-ups
A: 50 Knees to elbows
B: 50 Push press, 45 pounds
A: 50 Back extensions
B: 50 Wall ball shots, 20 pound ball
A: 50 Burpees
B: 50 Double unders

Anyone interested in being on the Black Box team should post to comments. Even if you are not interested in going to the regionals, but want to help us practice, then post. We can use people to fill spots during the WOD’s. We especially need women, so we can balance the practice teams.

This WOD will be a perfect alternative to the regular Saturday WOD.

As the team begins to form, we may alter the start time on future Saturdays.


22:59 rx'd 24" box.

need to work on DU's.

31 even rx'd
need to work on cash out chain/helment box jumps.

Thanks for the kind words.

Rx'D - 14:36

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