Overhead and Heavy
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WOD for Friday 022610 – Click Here For Today’s Schedule
Press
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM
–Rest–
10 Minutes AMRAP of:
5 Ring Dips
10 second L-Sit
15 Hang Power Cleans (65/45)
Post Loads and Number of Rounds Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement. All %’s should be based on your current 1RM for the lift. You should generally not be failing on any set except maybe your last one of the day. If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM, ie full overhead press position and no bending of the knees or hips.
For the Metcon, use either parallettes or rings for the L-Sits.
OPEN GYM tonight from 7-8pm! PR’s, Benchmarks, and Goats!
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BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — ONLY 1 SPOT LEFT!
Durham Indoor Rowing Trials – Saturday, March 20th
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Starting March 30th (Tues/Thurs @7pm)
Some Serious Presses!
February 26th, 2010 at 12:46 AM
what the hell is a “goat”?
February 26th, 2010 at 8:04 AM
Matt, see if this helps:
http://www.propartganda.com/king/images/goat.jpg
February 26th, 2010 at 9:15 AM
155 (PR) for press. Failed at 160 and, considering I almost failed when I took weight off and just wanted to end on a good one at 135, I appeared to be rather toast.
8 2/3 rounds but had to switch to red bands on the dips after 5 rounds.
February 26th, 2010 at 9:18 AM
On another note, and forgive me because it’s long, but I found this on another forum and thought I’d post it for those who were on the fence about doing the rowing trials. Dave makes the great point about how we’ll enter a 10K even if we know there’s no chance at all of winning. So why not something like this? Well, maybe here’s another reason…
The Importance Of Racing
Competition. When we hear that word we immediately attach an emotional association. Competition. Our gut responds with fear, anxiety, excitement, curiosity, good and/or bad memories, sometimes all of it. But it’s always something. This is why it’s important to compete.
Every time I race I learn something about myself. Something I never would have stumbled upon had I not put myself in the uncomfortable situation of competition. I learn about my physical limits and the effectiveness of my training plan, but more importantly, I learn about how I think. What my true fears are. Why did I or why didn’t I go for a little more? What caused me to break down, or to push beyond? What was I afraid of or excited about pre-race, during the race, afterward? What do I have control over? My thoughts? My physical performance? My preparation? What don’t I have control over? My surroundings? My equipment? Uh…my thoughts?
Often we learn the most when things go wrong. My weakest moments make me the most upset. I would’ve-could’ve-should’ve. I learn and I move on. Yet looking back, it’s my strongest moments that I remember the most clearly. Not just the wins, but the wins that forced the biggest fight out of me. That’s something that racing has shown me. I like to win, but my favorite ‘wins’ were those situations in which I was asked to beat MYSELF. Those moments when I was backed against the wall in the midst of competition and I was asked “that” question, and I was forced to decide – will I or won’t I? And I did.
And now I’m sorry, you may be a terrific athlete. You may work hard, consistently, powerfully. But if you are working in isolation, you will never be forced to answer that question. And for those of you who opt to ‘test’ yourself on your own. Whether it be time trial, for distance, whatever. You are missing out. And you are fooling yourself.
Entering a race is not only about the time trial, the distance, or the finish line. It is about the ACT OF RACING. It is about learning to prepare, taking risks, learning about who you are, and being HONEST with yourself when you find out. It is the “spirit” and the “mind” in the trifecta of body-mind-spirit.
I encourage you all to enter a competition. It doesn’t need to be this weekend. But at some point. And then once you do it, I encourage you to do it again someday. Do not do this for the external reward of passing someone else, going faster than someone else, or bringing home a medal. Do it because it is a necessary part of becoming the greatest that YOU can be. Competition offers necessary lessons towards development of the self.
And when development of the self is your goal, it doesn’t matter who you pass, who is better than you, or where you place. It will be impossible for you not to achieve.
February 26th, 2010 at 9:23 AM
charlie- is your post encouraging? i know that’s an odd question, but i’m trying to avoid anything that might but any sort of negative thought in my mind before next weekend. let me know if i should read it now or after sectionals.
matt – i couldn’t get phil’s link to work, so in case you had the same problem a “goat” something that give you lots of problems. it’s a weakness.
February 26th, 2010 at 9:29 AM
I think it’s very positive. Thanks Charlie.
Ashley & Matt H: My link was to a picture of a goat because I’m a perennial smart ass.
February 26th, 2010 at 9:32 AM
Ashley, I think it’s very safe to read before sectionals.
February 26th, 2010 at 9:35 AM
phil is phunny.
i read the post b/c phil said it was positive and he posted a goat picture. very nice, charlie.
thanks for posting!
February 26th, 2010 at 9:38 AM
Charlie – that is a great post!
I too would encourage everyone to register for the rowing trials – it is going to be a great event.
February 26th, 2010 at 10:05 AM
The 8:30 class was awesome this morning. I whiffed on my press PR, so I’m still stuck at 165, then got 10 rounds on the WOD. Doug and Matt both destroyed the WOD.
February 26th, 2010 at 10:23 AM
Awesome post, Charlie! That’s just what I needed to read.
Tomorrow I’m racing my first 5K since I started CrossFit. I was so burned out on that distance after college xc that I swore I’d never race anything shorter than a half-marathon. I have some really got some negative feelings attached to shorter races, but I’m going to try and shake ‘em.
Very anxious to see how all of this new training will impact my performance. Eek!
February 26th, 2010 at 10:27 AM
Erin, who capitalizes the first letter of eek?
I mean, come on.
February 26th, 2010 at 10:36 AM
well done on the smart ass comment phil…I’m confident in my goat knowledge and now know where to find the withers and dewclaw on our friend the sweet gentle goat. Nice post Charlie, I couldn’t agree more. I love racing, all kinds and it is an eye opening experience. I have done all kinds of races and have never won a single one. Its not about winning, its the experience I live for, taking your body passed a perceived limit and going to the next challenge. The training is the best part, the racing is the reward. No matter how you do in the race, nothing can take away the hard work you put in training for a particular event. On that note, I think everyone should sign up for the rowing trials. Who cares that there will be a lot of rowers there….its rowing, not a battle to the death thunderdome style. Will any of us place? Probably not, but its coming out and going 110%….but you never know…imagine the shock if one of us did place…but of course you’ll never know unless you try….thats my 2 cents.
no pr on press today…actually dropped 10 pounds, till next time.
11 rounds on wod rx’d….good crew to train with today….everyone killed it
February 26th, 2010 at 11:06 AM
I actually think that there is a stong likelihood that crossfitters can/will school the rowers at the trials(and I’m a rower)!
February 26th, 2010 at 11:17 AM
charlie that was excellent…i had absolutely no plans on registering…now it is a maybe, because of your post, and the fact that there is a tshirt involved…
February 26th, 2010 at 1:12 PM
I trolled on my lunch break and read this.
Charlie – holy crap that was timely and a great post. Thank you. I was on the fence about registering and now I am going to. Everyone knows I am no Ashley or Patrick, but I try and I push beyond anything comfortable for me and I learn and I love that part. I would have never considered even thinking about something like this before crossfit.
I concur Erin – EEEEEEEEK! With alot of capital E’s Phil.
February 26th, 2010 at 1:15 PM
i missed back squats on monday b/c they hurt my shoulder (very odd) so i did them today. got a 15# pr on BS for 225#.
for the wod i did 21-15-9 deadlifts (bodyweight) and burpees. i felt really sluggish on that wod. stopped twice during the 15s on the deads. guess that’s a sign to rest. won’t be doing anything else for the weekend. 3:59
February 26th, 2010 at 3:25 PM
The 8:30 class went after it this morning. I PR’d on Press by 2.5 lbs (yeah little washers!), but a PR is a PR. I was feeling pretty week in the press department today after all of the thrusters this week. 157.4lbs on the Press.
I thought the WOD today was lots of fun. Good aggressive group from the get-go, and I beat my goal of 1 Round per minute. Great Job everyone this morning. I felt the biggest key to getting a great time is to not drop the weight on the Cleans, just rep them out. 11 Rounds RX, 75lb’s, we were out of 10lb bumpers (I actually got my very last rep at 10:01… but close enough damnit)