Thursday 13 January

Athletes rowing

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.

Bar must be cleaned from the floor to begin push jerk. Recommended load for push jerk is 70-80% of 1RM.

Post load and time to comments.

Paleo dieters can be very sensitive about egg yolks. -Steve’s PaleoKit blog

Strength coaches can be very sensitive about metcons. -Renegade Strength and Conditioning

17 thoughts on “Thursday 13 January

  1. Why do I get the sense that Ferruggia’s closet is full of Affliction T’s and jeans with way too much flare…

  2. Congrats to Pam this morning for improving her push jerk technique as she went through the WOD. Always fun to see people make the neuro-muscular connection and start moving weight more easily.

    My WOD was week 3 of Wendler 5/3/1 for squatting
    warmup sets followed by work sets of
    1 rep @ 75% = 220
    1 rep @ 85% = 250
    AMRAP @ 95% = 280×2

  3. Aaron,
    I think the root of this coach’s anger is that he’s realizing his athletes have goals outside of strength. He’s right in one sense. For ultimate strength you lift heavy, go home, eat a lot, give plenty of time for recovery, and repeat. But the fact that so many of his athletes are requesting “finishers” in addition to their strength work tells me a few things:
    1. They have seen functional movement circuits, and are intrigued or challenged by them. It’s natural and good to look at something and say “That looks difficult. I think I’ll try it.”
    2. They see the functionality in functional movements, even if they don’t express it in those words. They see the value in being able to jump onto a box, control and swing a heavy load, and control their own body weight.

    I agree with Rip that of the 10 general physical skills, strength is the most general. But obviously since I’m a CrossFitter, I think a more complete training program is better for my goals. I think that’s the entire problem with that coach’s perspective. He isn’t recognizing that his athletes’ goals have changed. Maybe I’m wrong and his athletes really do want to squat 600 lbs by doing burpees, in which case he’s right.

    1. The recipe he lays out for ‘getting jacked’ of lifting heavy, eating, and walking seems the exact opposite of healthy. The term ‘strong couch potato’ comes to mind. What is all that muscle good for when you can’t walk up the stairs w/o wheezing or struggling to put socks on your feet because your not flexible? I could be wrong.

      I was behind Bill Kazmaier in line at the Subway once in Auburn. He was a giant bear with clothes on. Seemed like a nice dude.

      1. It’s a sure sign of backward priorities when the author prefers walking over running because “you can get ripped walking.” I’m thinking: Have you ever been chased? Have you ever had to chase something? Would you like to be able to keep up with your 9 year old on a playground?

    2. I think Ferruggia’s issue is he has a serious phobia of kettle bells, just kidding. But seriously, I agree with you, Jeff, he’s angry about something and he does make some valid points regarding strict heavy lifting. However, I always find these articles and the debate that ensues amusing because it is always about a person’s goals. This reminds me of the endurance, triathlon, weightlifting and s&c blogs I’ve read where CF is getting bashed because some newby CF’er with his fresh kool-aid stained mustache goes on their blog and starts shit talking about how CF is the best program ever. Uh, not really. It’s the best program ever for GPP. I agree with Glassman’s ten physical skills for fitness. I believe Crossfit improves these skills and (paraphrasing Glassman) “by improving these skills you achieve a level of fitness that has you prepared to perform well at any and every task imaginable.” But what exactly does “perform well” mean? I guess that is up to the individual. To me performing well in Crossfit is about achieving and staying in the best GPP possible, knowing I can go out and run a half marathon with zero notice and with no specific preparation. It may not be a PR, but I know I can do it. But if you’re goal is singular and your focus is a specific sport you have to train to be a specialist in that discipline. I think this is where Ferruggia’s is getting crossed up. Either he’s getting irritated that his athlete’s goals have changed and either he realizes it and they haven’t or vice versa. I think he’s also an idiot for not wanting to incorporate these “finishers” into his athletes programs. My experience with Crossfit is its life changing. If I go back to competing in triathlons and want to compete at the level I was at a couple years ago, you can bet the farm I’ll be incorporating CF 2-3 times a week, but I’ll also be realistic to know that some if not all my strength wod scores will drop since I’ll be focusing the majority of my time specializing in other disciplines. But that will be okay because I know what my goal is for that period. I’ll always and forever Crossfit, even when it’s not my main focus it will always be there because it’s the ultimate compliment to any training program.

  4. our friend jason forgot one step in his regimen. i’ve taken the editorial initiative to correct below:

    There’s a very simple formula for being awesome that people have followed with great success for many, many years:
    • Lift
    • Run (or walk)
    • Incorporate Flexibility/ Mobility/ Soft Tissue Work (Foam roll, ART, massage, etc.)

    That’s the whole ballgame in a nutshell.

  5. As you can guess, I don’t agree with Ferruggia’s comments. I think you all have covered the lows and highs (oh wait, there are no highs) of this article.

    On the other article, I used to eat egg whites when I was following the low-fat, high carb diet. Which was totally ridiculous knowing what I know now. Since realizing that fat on my plate doesn’t equal fat on my body, I have eaten the yolks (and lots of them).

  6. “You should always leave the gym feeling better than when you walked in; not completely wiped out in a pool of your own blood and puke.”

    What in God’s holy name are you blathering about?

  7. I don’t know what My time was. All I know is that I did it RX with 155 on the bar.

    Thank you, David for keeping me honest on the lifts.

    bout to read the article and get some good laughs from it.

  8. (Georges) “Hébert was stationed in the town of St. Pierre in Martinique. In 1902 the town fell victim to a catastrophic volcanic eruption and Hebert heroically co-ordinated the escape and rescue of some seven hundred people from this disaster. This experience had a profound effect on him, and reinforced his belief that athletic skill must be combined with courage and altruism. He eventually developed this ethos into his personal motto, ‘Être fort pour être utile’–‘Being strong to be useful.'”

    I don’t see how agreeing to this kind of athletic goal makes me a “manorexic, metrosexual pussy” as he puts it. I don’t think you can walk away from a natural disaster or emergency situation.

    ” Oh no, there is a lady trapped under that car! It’s cool, I’ll just walk over and lift her out!” just doesn’t sound write to me.

  9. I did 20 regular sit ups and 75# push jerks. My time was 7:45.I feel weaker after almost a week off, but I know that’s not possible. Glad David encouraged me to do the 75#.

  10. 8:32 185# and abmat situps. Stayed away from GHD’s my low back does not enjoy them.

  11. 6:53
    90#, GHD and regular sit-ups

    1st and 5th rounds were GHD sit-ups, with regular sit-ups for the rounds in between since no GHD machine was available. Still a little sickly, but it feels so good to be back at CFI!!

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