Tuesday, 17 May, 2011
Posted by Mandee on May 17th, 2011
42 responses
Warm up- 3x15 Band good mornings. Followed by 2 intervals of tabata squats. Workout- "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Cool down- 10 minute squat test
42 responses to " Tuesday, 17 May, 2011"
Kristi Simmons says:
May 17, 2011 at 8:33 am
Take that suckas!!
Tasha W says:
May 18, 2011 at 6:35 am
WOW, Patrick! It was awesome watching you hit those weights!
Larry Lowe says:
May 17, 2011 at 1:45 am
265(pr)/135/315
Deadlift and SP very weak today. I did a 5x5 with 285 last week and could barely get a single at 315 today. That's Crossfit I guess. Still a great morning!
Deadlift and SP very weak today. I did a 5x5 with 285 last week and could barely get a single at 315 today. That's Crossfit I guess. Still a great morning!
Michael K says:
May 17, 2011 at 1:57 am
James and I are short one person for our nutrition challange team. If anyone is looking for a team of two, please let me know.
Jake Naumcheff says:
May 17, 2011 at 2:10 am
Awesome job to all the morning classes. PR's across the board!
Just a reminder, if anyone is interested we are still meeting every Wednesday morning 8 a.m. at Cracker Barrell for the CFHSV Faith Group. Feel free to come and join us!
Just a reminder, if anyone is interested we are still meeting every Wednesday morning 8 a.m. at Cracker Barrell for the CFHSV Faith Group. Feel free to come and join us!
Michael K says:
May 17, 2011 at 2:23 am
REMINDER:
You have less than one week left to sign up for Warriorschool HMAC. This is a great opportunity at an amazing price.
We are offering an additional HMAC class for anyone who cannot make the weekend classes. Weekday HMAC is going to take place on Mondays, after Yoga, from 6:45 to 8:00 pm. First Weekday class Starts the 23rd of May.
Sign up for either class at Crossfit HSV ASAP!
You have less than one week left to sign up for Warriorschool HMAC. This is a great opportunity at an amazing price.
We are offering an additional HMAC class for anyone who cannot make the weekend classes. Weekday HMAC is going to take place on Mondays, after Yoga, from 6:45 to 8:00 pm. First Weekday class Starts the 23rd of May.
Sign up for either class at Crossfit HSV ASAP!
Ron Wood says:
May 17, 2011 at 2:31 am
300/165/365 = 830
Paul Pepe says:
May 17, 2011 at 2:32 am
0600 class was rockin today. Thx to Eric and David for including the short guy in their group. PR on DL and Backsquat, missed PR on OHP by a hair. Hard to get a virgin experience at my age... :-)
Eric Hedges says:
May 17, 2011 at 4:21 am
Paul enjoyed it today!
Squat 385
Shoulder Press 195 PR!
Deadlift 385 HUGE LET DOWN!
965 Total
Squat 385
Shoulder Press 195 PR!
Deadlift 385 HUGE LET DOWN!
965 Total
Eric Hedges says:
May 17, 2011 at 4:22 am
I'll be there... really missed it last week!
Josh McGuire says:
May 17, 2011 at 4:23 am
425/195/560=1180
russell says:
May 17, 2011 at 4:38 am
Eric,
I'm going to virtually coach you based on your numbers for the total today. First off, AWESOME squat. 385 is pretty stellar. Now, let me also say that I have noticed every single time I have coached you that you tend to move forward and off of the posterior chain (heels) under load. This isn't a criticism, as most of us do from time to time, but you can hide behind this better than others because you are so freaking strong. You were doing this on the hang-power-cleans recently, and I have noticed it on almost every squat you do. So why am I bringing it up? Because you cannot hide from your heels on a Deadlift, and the fact that you have a HUGE squat, and a relatively low deadlift is a classic indicator of imbalance between the anterior and posterior muscles. In other words, if we can slow you down in training, get you more comfortable relying on your glutes, hamstrings, and back to do work, you will have a 425 squat and a 500 pound Deadlift.
Again, this is hard to understand because you are already so strong compared to a lot of us, but I promise that if we get you doing it BETTER and not FASTER for a while, you will see some huge improvements to your mechanics.... oh, and its going to feel really damn difficult at first to stay back on your heels but you will thank me later!
I'm going to virtually coach you based on your numbers for the total today. First off, AWESOME squat. 385 is pretty stellar. Now, let me also say that I have noticed every single time I have coached you that you tend to move forward and off of the posterior chain (heels) under load. This isn't a criticism, as most of us do from time to time, but you can hide behind this better than others because you are so freaking strong. You were doing this on the hang-power-cleans recently, and I have noticed it on almost every squat you do. So why am I bringing it up? Because you cannot hide from your heels on a Deadlift, and the fact that you have a HUGE squat, and a relatively low deadlift is a classic indicator of imbalance between the anterior and posterior muscles. In other words, if we can slow you down in training, get you more comfortable relying on your glutes, hamstrings, and back to do work, you will have a 425 squat and a 500 pound Deadlift.
Again, this is hard to understand because you are already so strong compared to a lot of us, but I promise that if we get you doing it BETTER and not FASTER for a while, you will see some huge improvements to your mechanics.... oh, and its going to feel really damn difficult at first to stay back on your heels but you will thank me later!
Ben Jarrell says:
May 17, 2011 at 4:42 am
Mike, I'd like to join you guys. What is the protocol for switching teams?
Michael K says:
May 17, 2011 at 5:34 am
Ben,
I'll email Robert
I'll email Robert
Brady Wakefield says:
May 17, 2011 at 6:08 am
Had a good time in 0600!
305 PR/165 PR/315 = 785 PR
Squats felt much better today obviously since I PR'd by 30#. Deadlift still not where I would like it to be. 315 is matching my PR, but had more off the ground.
305 PR/165 PR/315 = 785 PR
Squats felt much better today obviously since I PR'd by 30#. Deadlift still not where I would like it to be. 315 is matching my PR, but had more off the ground.
Eric Hedges says:
May 17, 2011 at 6:28 am
Russell you are right my form is rough at best and I have very limited flexibility. I want better form but I tend to get competitive and want to move more weight. LOL! Since I can remember I have been quad dominant compared to hamstring strength and I believe that to be one of the many reasons I don’t feel comfort when trying to open hips and push from my heels. I welcome the slow-down to get better form and flexibility; in fact I would love a class that did nothing but work on Olympic lifting form. Even in my advanced years I feel I could make great strides in increasing my totals. As always I appreciate the input from you and your Crossfit trainers.
Chris Miller says:
May 17, 2011 at 6:44 am
I'd be in for the Olympic Lifting form class also.
russell says:
May 17, 2011 at 6:53 am
Glad you are hearing me. We have had requests in the past for an Olympic-lift only class. The problem with that is multi-fold. First, we have the Go-heavy class specifically for that point, and while some days are traditional lifts like the squat and DL, getting good at the technique involved in those two is completely tied to performance in the O-lifts. Second, because of lack of interest in these classes, we have shaved the number of them down considerably. Finally, keep in mind that we work the components of the Olympic lifts nearly every class. The Burgener warm-up, KB swings, the OHS, even properly performed WB shots and pull-ups are training a violent hip-extension that almost perfectly mirrors the lifts. Basically, the O-lifts are not more important to your fitness than other movements. People tend to like them a lot, which makes everyone want to spend more time on them, but everything else we do, if you train it properly and try hard to get good mechanics, will help with this too. That's the magic of CrossFit.
Tasha W says:
May 17, 2011 at 6:55 am
Just wanted to say.... "Thanks, CrossFit!" :-)
I spent the weekend with a group of ladies at the beach. My first girls' beach trip in a looooong time (we usually take the hubbies with us.) After we loaded up our huge cooler of ice, water and beer for a day in the sun, we wheeled it down to the lobby and as soon as we hit the stairs to the beach, everyone stops and one of the girls goes, "Umm... right about now, it'd be nice if the guys were here...." I (and, yes, at 5'1 and my current weight, I was the smallest girl in the group) handed my chair and bag to one of the girls, picked up that big ass cooler, walked up and then down the stairs and through the sand to our spot with no problem - I was actually thinking "this is a nice leg WOD!" The girls protested the entire time, "You're gonna hurt yourself!" but I was like, "I'm fine, no worries, we gotta get it there!" And in all honestly, it wasn't that heavy - just awkward! I think they were pretty surprised I was able to carry it with no problems (or heavy breathing) and - heck yeah - I was pretty proud of myself, too.
So, again... Thanks, CrossFit! FUNCTIONAL fitness at its finest!! haha! :)
I spent the weekend with a group of ladies at the beach. My first girls' beach trip in a looooong time (we usually take the hubbies with us.) After we loaded up our huge cooler of ice, water and beer for a day in the sun, we wheeled it down to the lobby and as soon as we hit the stairs to the beach, everyone stops and one of the girls goes, "Umm... right about now, it'd be nice if the guys were here...." I (and, yes, at 5'1 and my current weight, I was the smallest girl in the group) handed my chair and bag to one of the girls, picked up that big ass cooler, walked up and then down the stairs and through the sand to our spot with no problem - I was actually thinking "this is a nice leg WOD!" The girls protested the entire time, "You're gonna hurt yourself!" but I was like, "I'm fine, no worries, we gotta get it there!" And in all honestly, it wasn't that heavy - just awkward! I think they were pretty surprised I was able to carry it with no problems (or heavy breathing) and - heck yeah - I was pretty proud of myself, too.
So, again... Thanks, CrossFit! FUNCTIONAL fitness at its finest!! haha! :)
Brian says:
May 17, 2011 at 8:10 am
Love it Tasha!
Carson says:
May 17, 2011 at 8:34 am
Quick question for ya...
Brady and I are signed up for the HMAC this Saturday. It's a home game for me so shouldn't be an issue right now (if that changes, I'll swap our times before Saturday). However, my game on 28 May is an away game, so we'd need to come to the Monday class on 30 May. Will we be throwing off class planning by coming on Saturday and then coming on Monday the next week? Also, that's Memorial Day...will the HMAC class go as scheduled for that Monday night?
Brady and I are signed up for the HMAC this Saturday. It's a home game for me so shouldn't be an issue right now (if that changes, I'll swap our times before Saturday). However, my game on 28 May is an away game, so we'd need to come to the Monday class on 30 May. Will we be throwing off class planning by coming on Saturday and then coming on Monday the next week? Also, that's Memorial Day...will the HMAC class go as scheduled for that Monday night?
Carson says:
May 17, 2011 at 8:37 am
165(PR)/80(PR)/245 = 490(PR)
Good workout with Courtney this morning. A little disappointed with my DL since that is 15# under my PR, but it is still a 35# PR. I'm breaking 500 next time. I refuse to stay under 500 for another CF Total!
Good workout with Courtney this morning. A little disappointed with my DL since that is 15# under my PR, but it is still a 35# PR. I'm breaking 500 next time. I refuse to stay under 500 for another CF Total!
stacey says:
May 17, 2011 at 8:40 am
140#PR, 50#, 180#PR (370)
my shoulder press went down 5#, i really need to work on that...
I went up 25# on my backsquat and 25# on my deadlift from last month so Im happy...I didnt hit failure on my backsquat so I think I couldve gotten 150#...
great work today at lunch class!!
my shoulder press went down 5#, i really need to work on that...
I went up 25# on my backsquat and 25# on my deadlift from last month so Im happy...I didnt hit failure on my backsquat so I think I couldve gotten 150#...
great work today at lunch class!!
Robert S. says:
May 17, 2011 at 8:59 am
Good lord!
Josh McGuire says:
May 17, 2011 at 9:44 am
It was good coaching Robert!
Kyle Mosier says:
May 17, 2011 at 9:50 am
265/120/385 = 770
Russell - Let me guess. The yoga class would help me with my weak shoulder press. Am I right?
Russell - Let me guess. The yoga class would help me with my weak shoulder press. Am I right?
Josh McGuire says:
May 17, 2011 at 10:07 am
If Yoga does help shoulder press, I would like to know. I'm considering it for flexibility too.
cole says:
May 17, 2011 at 11:46 am
400/245/435=1080
Ben says:
May 17, 2011 at 11:52 am
225/95/295 = 615
I had two 10lb. PR's on my backsquat and on the deadlift. My shoulder press seems stuck at 95 every time I do CF total. I don't know what to do about that.
I had two 10lb. PR's on my backsquat and on the deadlift. My shoulder press seems stuck at 95 every time I do CF total. I don't know what to do about that.
Patrick says:
May 17, 2011 at 12:11 pm
Awesome total!
Patrick says:
May 17, 2011 at 12:14 pm
Great story Tasha.
Patrick says:
May 17, 2011 at 12:17 pm
Stacey, your stronger that you think you are.
Patrick says:
May 17, 2011 at 12:21 pm
Press a sub-maximal load in the 65-95% 1RM 3 set of 3-5 reps one or two times weekly.
DaveC says:
May 17, 2011 at 12:23 pm
This was my first Crossfit Total. On the one hand I was disappointed with my deadlift, which hasn't improved much since February. The other stuff I was good with. At least everything improved.
235(PR by 65#), 120(PR by 10#), 255(PR by 10#)->610
235(PR by 65#), 120(PR by 10#), 255(PR by 10#)->610
Josh McGuire says:
May 17, 2011 at 12:25 pm
Thanks Patrick! I just want to improve my overall fitness (cardio, endurance, flexibility) with Crossfit. Be more well rounded. I'm in love with it so far.
Patrick says:
May 17, 2011 at 12:27 pm
345(+10)/185(-5)/455(+30)= 985
Slowly closing in on 1000. Thanks Cole. Wouldn't have gone for 455 without you.
Slowly closing in on 1000. Thanks Cole. Wouldn't have gone for 455 without you.
Josh McGuire says:
May 17, 2011 at 12:29 pm
Nice man. Great over head press.
Josh McGuire says:
May 17, 2011 at 12:31 pm
15LBS....you're right there. Get in on the squat next time!
Patrick says:
May 17, 2011 at 12:32 pm
Well, your certainly "Strong, like Bull" from the get go.
Dennis says:
May 17, 2011 at 12:49 pm
YOGA helps flexibility and so much more.
Jamie Flynt says:
May 17, 2011 at 1:34 pm
I think I've the same problem as Eric with the dead lift. I need to work more on my form, just haven't had the chance to do it. I tend to lift more with my arms and less with my legs I think. I worked on my back squat form today with the bar only. First time on shoulder press.
35/95/245(+40)=375
35/95/245(+40)=375
Mac says:
May 18, 2011 at 12:46 am
355(PR-first)/155(PR-first)/405(+20)= 875 (PR-first)
Great day, but did feel pretty weak on the shoulder press.
Great day, but did feel pretty weak on the shoulder press.