Dancing with Cindy

Posted on March 7, 2012 by

There is always something special about benchmark girls. In the world of the Constantly Varied, they are as predictable and consistent as it gets. Yet, they always teach us some new lessons… CF KOP had Cindy today and I had my eyes set on 20 rounds and got my lesson on pacing. First 5 rounds in 2.5 minutes, next 5 in 4.5 mins. Then 5 in 6 minutes and almost done in 7 with the last 5 rounds for my goal, but not quite… They sure know how to wear you out.

WOD “Cindy”
As many rounds as possible in 20 minutes:
– 5 pullups
– 10 pushups
– 15 squats
SCORE: 19 rounds + pullups/pushups (new PR)

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Get a Grip on Your Lift

Posted on March 6, 2012 by

When I was learning golf, the pros spent what seemed like an eternity focusing on my grip. As I started playing I finally realized the importance of the perfect grip…
Today at CF KOP we practiced deadlifts with conventional grips instead of alternating grips (which most of us here use) and watched in horror our one rep maxes plummet. In my case it was dramatic. alternating grip: 415 lbs, hook grip: 325 lbs, conventional grip: 295 lbs… Now I will see if the hook grip gets me better olympic lift results, too. Time to practice the farmer’s carry, too.

WOD
Deadlift with conventional grip
5-5-3-3-2-2-1-1
MAX: 325 lb (vs 415lb 1RM)

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CrossFit in Traditional Gyms

Posted on March 5, 2012 by

I rarely go to globo gyms any more and today was such an exception. Mostly it is actually a fun experience, like going from doing double unders to clean and jerks. And dropping barbells next to the elliptic machines…  While CrossFitters like to make fun of traditional gym culture, I find it useful to see someone deadlift 600 lbs or squat 450 and ask questions about their pointers. I find powerlifters friendly and helpful to CrossFitters trying to improve their lifting. Nonetheless, I still wonder would it kill gym management to put in a couple of pull-up bars and kettle-bells? Maybe it would breach their contract with their gym machine provider..

WOD
Cash-in
– 100 double unders
Skill
– 10 Handstand pushups
Strength
– 10 back squats (250lbs)
MetCon “Third Grace”
– 10 clean and jerks @ 135lbs
TIME: 1:29

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Riding the CrossFit Goat Rodeo

Posted on March 4, 2012 by

In CrossFit circles, the exercise that challenges you most is called your ‘goat’. We all have many goats in our barns. I figured a sunny Sunday is the perfect day to let them all out for a WOD… From my long list of ‘development areas’ I chose 5 movements to include in this punishment: Muscle-ups, Handstand pushups, Double Unders, Overhead Squats and Deadhang Toes to Bars.

WOD “Goat Rodeo”
Cash-in
– 100 Double Unders
Skills
– 10 Muscle-ups
– 10 Handstand pushups
– 10 Strict Toes to Bar (no kipping)
Strength
– 10-10-10-10 Overhead Squats (45/75/95/115)
Cash-out
5 rounds of Cindy for time
– 5 pullups
– 10 pushups
– 15 squats
CASH-OUT TIME: 4:49

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We are built to run, lift, swing and snatch

Posted on March 3, 2012 by

In the endless but rewarding struggle to turn ourselves into the balanced human of sprinter, lifter and gymnast there are some necessary pit-stops along the way. One is that we’ve gotta practice good form. A lot. While anyone can learn how to run in an hour, you can’t learn how to snatch heavy in the middle of a WOD. As I learned today.
‘Strong without Form’ doesn’t work. Great spirit in the gym today though as over 60 of us were lined up for the morning Open WOD…

WOD 12.2
As many snatches of the sequence as possible:
30 snatches @ 75 lbs
30 snatches @ 135 lbs
30 snatches @ 165 lbs
AMRAP @ 210 lbs
SCORE: 30@75 in 2:16 and then failed the 135s

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