logo

Tuesday, 15 Feb, 2011

Posted by Mandee on February 14, 2011   |   13 Comments

Warm-up
Three sets of Reverse Hyperextensions mixed with three sets of ab-work. This could be Ab-mat sit-ups, GHD sit-ups, band pull-downs, or other abdominal exercises. Vary load and reps as needed.

Workout-
Box Squat:
2-2-2-2-2-2-2-2-2-2

Cool-down-
Three sets of 10-15 stretch-band good-mornings. You should be hitting failure somewhere in this range on each set. Rest as needed between each set.


An Epidemic of Ignorance” by Michael Shermer, The Wall Street Journal.

“Scaling at CrossFit Verve” with Cherie Chan – video [wmv] [mov]

13 responses to “Tuesday, 15 Feb, 2011”

  1. Russell says:

    Nice Intensity Bryant… oh and “Elbows UP!”

    • Bryant Adams says:

      Hahaha Jake kept screaming the exact same thing.

      • Klowe says:

        I was screaming it when i first saw this picture from my couch! ; )

        • Patrick says:

          Form Nazi. At least he’s got his weight on his heels and knees out.

        • Emily D. says:

          speaking of form nazi: Kevin/Russell did you see the pic of the guy that had a cat-like back while deadlifting at GG? I looked over and seriously felt sick at my stomach watching his back arch COMPLETELY…like he was touching his toes. Actually…I get sick just thinking about it.

          I know good form is tough to keep while doing stuff like that but dayum…this was just B.A.D. from the start. He is lucky he is still walking.

        • Tye says:

          I’m with Emily on that one. I was amazed at how many guys continually 100% rounded their backs like that and still kept going. I was happy with my DNF on that workout and doing 14 of the 20 reps at 315 with an at least somewhat intact lumbar curve. It wasn’t worth the risk to me at that point.

          • To be honest, Deadlifting with a round back is NOT that dangerous. The stronger you back is, the less dangerous it is. If you are very deconditioned and new to lifting, it can be fairly dangerous, but in the end, the likelihood of injury is low.

            the reason we INSIST on you pulling with a neutral spine is that while the likelihood of you getting hurt is LOW, the damage of the potential injury is HIGH. Think of it like riding around town without your seatbelt on. You could live to be 70 never getting killed, but the one time you happen to glance away from the road and hit a telephone pole, you are dead.

            It’s also better to train with a neutral spine because it makes you stronger. If you can lift 400 pounds with a perfect back in the gym, then come competition day, if you MUST get that weight up, or in real life, when things aren’t shaped like a barbell and you MUST pick that object up with a round back, you will be able to do it with no problem. My guess is that the guys performing at the GG didn’t practice with good technique, and were getting so worn out that they couldn’t arch their backs anymore. anyone see Nate Schrader rounding his back? I would guess no.

          • Emily D. says:

            makes sense…..the top finishers did all look pretty tight. You don’t kill a WOD like that with crappy form.

            I think what made it worse was toward the end of the guy’s set someone yelled at him to “keep it tight” and we all just looked at each other like…hmmmmm.

            Kevin’s sand bag squats were so perfect it was like he was lifting air 😉

  2. Kristi Simmons says:

    WHAT???!!! Who can we contact in this state to get our kids on these Farm-To-School programs??!!
    http://www.huffingtonpost.com/the-daily-meal/americas-best-school-lunches_b_823288.html#s240155&title=Greenview_Upper_Elementary

  3. KLowe says:

    5K – 22:09 (the same time I ALWAYS get) One day I’ll break into the 21’s.

    Thanks Jake and Tracey for not listening to the reasons about why I “couldn’t run” today. You guys saw right through that B.S.

    My legs hurt already.

  4. Robert S. says:

    Box Squats

    160# (a little over 50% of 1rm) on all sets.

    Had a former competetive power lifter give me some pointers. Kind of cool to get another perspective on things.

  5. Patrick says:

    Bench 2-2-2-2-2-2-2-2-2-2-2-2
    135 bar 50 chain. Increase grip width every 4th rep.
    Then 205 x 10 reps… Just because