Tuesday, 15 Mar, 2011

Posted by Mandee on March 14, 2011   |   39 Comments


Hip mobility work, followed by squat and bench practice


Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Post rounds completed to comments.

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39 responses to “Tuesday, 15 Mar, 2011”

  1. Patrick says:

    This came up during the town hall meeting:
    If you want to have an image show up with your post instead to the white tombstone silhouette thingy, hears the site to set it up.

  2. Patrick says:


  3. Aaron says:

    Scaled 135/185
    10 + 1

  4. KLowe says:

    Yall see that there is a new CrossFit in Madison? Called Crossfit Mad. It’s out on the corner of Jeff and Capshaw Road. There is no website for the box yet. I just stumbled upon it from the games.crossfit.com site.

  5. Cole Cubelic says:

    Performbetter.com has foam/stick rollers on sale as well as discounted shipping right now. Just s heads up

  6. Rich C. says:

    9+5 scaled 155/155

  7. Ramsay says:

    The issue of being sore after WODs came up last night (and in the video)- it should not happen much if going to CF as Rx. Would there be an exception for the beginner who is still PRing weekly and testing new strength abilities?

    • Tye says:

      I think it depends greatly on how much you push yourself and the type of workout you’re doing. For me, right now, after doing the sprint WOD and then Chelsea I’m as sore I’ve been in LONG time, and I go pretty much 6 days a week.

      Russell even mentioned giving himself rhabdo when he visited another box, and we all know he’s a freak. Soreness is part of it to some extent, but take your fish oil, and attend regularly, and it shouldn’t be a continous thing.

      Or at least that’s my take on it.

      • Ramsay says:

        Thanks for your response- it helps ease my mind. Last week (including the sprints) made me more sore than I have been in a long time too- plus working on strength training for pull-ups. Other than the last sore day I had was when I got my 40# PR 3rep max DL. 🙂 That was a good sore. Looking fwd to more of those PRs.

      • Russell says:

        Alyssa, the short answer is try it and see. Most of the time, if you increase the amount of work you are doing, there will be a period of soreness while you adapt. If that happens to be 5x per week from 3x per week, you will probably be a little sore, but nothing like when you went from NO crossfit to 3x per week. After a bit it should go away mostly. I am sore only occasionally and I PR quite a bit. As for me giving myself Rhabdo, that was after 3 months of virtually no CF and jumping right into a hard workout… you can’t fix stupid ladies and gentlemen.

        • Ben Jarrell says:

          I’ve been trying to increase the weight I’ve been using and doing more reps/scaling less and I’ve noticed a lot of soreness from it, but I assumed it was just because I’ve been doing more work than I have before, and my body isn’t used to it.

          • Russell says:

            That will do it! Anytime you do something new to your body you get sore, and then you get stronger.

  8. Will Blankenship says:

    The number of times a person comes to the gym per week is dependant on their membership status… 3Xer, 4Xer and so on. This membership is NOT a question of dedication. This membership is NOT an indication that members are complacent with miniscule improvements. The dedication of a person cannot be acurately measured when that dedication is directly linked to their budget. Therefore, consistency and regular attendance should not be thrown around so loosely in this environment.

    • Russell Berger says:

      That’s one way to look at it Will, but your point is kind of self-defeating since how much you budget for CrossFit IS an indication of commitment. The differences between our membership levels are relatively small, and the difficulty vs. ease you might have with that shift depends on what else you might want to give up. If a 3x per week member is truly only coming 3x per week because they simply don’t have available funds to come more often, then I would be curious to see what other expenses they have, like eating out, premium cable, HBO, Iphones, (or the shopping website Gult in my wife’s case) and question how important fitness is to them at that point. If it isn’t the most important thing in their life, and they like their HBO original programming, then I’m not going to judge that. I think that is perfectly fine, but trying to say that it isn’t a reflection of their commitment because they can’t afford it is silly.

      • Russell says:

        In your case for instance, I wouldn’t expect you to commit much more than you already are to CrossFit since you spend just as much time and energy in your sport, and committing more to CrossFit would probably just wear you out and make you suck when you train. That’s not something I would ever see as a problem because it is a conscious and wise choice.

      • Will Blankenship says:

        I associate commitment to that of mind and body, not money. Which is why I take offence to the inference that 3Xers are complacent with small improvements. It is what it is. Agree to disagree.

    • KLowe says:

      An exception to this argument would definitely be conflicts with work and children. Purchasing more than 3x a week would make no sense if it is virtually impossible to find the time in the schedule. This is not a criticism of class availability times because that is not an issue IMO. For some peoples just having enough free time to make it 3 times a week is a feat in itself. If scheduling is the problem and a person is trying like hell to accomplish 3 days a week and thats ALL that can be achieved…..I don’t think it makes sense to punish those people. Especially if they are catching WODS at home to make up for days that getting to the gym is impossible.

  9. Brian says:

    I will find out in the morning if I am cleared to start lifting again. Hope to get back on a regular schedule ASAP.

  10. Ron Wood says:

    10+3 Rx’d

  11. Slade White says:

    Dang! I really wanted to do this one. Still at work and looks like I will be for a while. 🙁

    Looks like a pushup and air squat night…..

  12. Erin Atkins says:

    What is rhabdo?

    • Erin Atkins says:

      Thanks, Tye. Since I’m on my phone, the mobile view came up and the first thing I saw was a bottle of pee. That was enough to freak me out lol.

  13. katherine berger says:

    okay…I am going to attempt this one. (and its long but please read it! 🙂

    As someone who knows Russell fairly well, and who has a vested interest in the gym and its members, I don’t think we can take any one sentence or comment from the video and tear it apart and think we know exactly what Russell meant. For those of you who came to the Town Hall Meeting, you had an opportunity to hear this firsthand and then express your concerns and have things explained if need be. Those of you didn’t have the opportunity to attend the meeting or chose not attend, basically got half of a conversation.

    For example, Russell actually used Will B as an example of someone who is obviously extremely dedicated to his fitness level as it directly impacts his performance in fights, but cannot come to the gym more than 3x weekly or it would negatively impact his performance. He also made exceptions at the meeting for people whose jobs make them very busy or take them on TDY, people who work 12-hour shifts, and people like Robert S who are fire fighters. Basically, he let everyone at the meeting know that the people he was talking about (the people who need to turn it up a notch by potentially adding a day) are those people who saw great success in the first weeks or months of their program (many people start at 3x weekly intending to increase if they need to) and then became complacent. Those are the people who may be at 3x weekly and who often complain of soreness, lack of increases in performance, or talk of having done the diet but not lost any weight (and they typically have not really done the diet…just some form of it).

    The point is, there are a lot of you who cannot come more than 3x weekly due to kids, jobs, sports, life, etc. BUT there are also probably a good deal of you who could commit more…if you wanted to (the ones who could cut HBO out if money is tight or quit the other gym membership, buy green grapes instead of black ones bc theyre on sale, etc.

    Russell and I (and your trainers) see CrossFit as a way to improve and extend your life. We want you to be fit so that you can be happy and healthy for a long time. We see fitness as more than a sport or a hobby or something to check off the list each week. We see it as a way to live and to teach others by your example.

    CrossFit effectively changed my life. I went from an often sick, whiney vegetarian who ran a lot and did some yoga and was very thin to a strong, healthy woman who survived substantial internal bleeding DUE TO CROSSFIT. Every single doctor I have seen in the last three months has told me time and again that the ONLY reason that I am alive today is that I did CrossFit. If I had been any less fit, I could not have survived a hematocrit level of 10. They tell me that most patients with that level would die. Their hears simply could not survive with that low of an oxygen level. My lips were white and I bled 7 pints into my abdomen over the course of 5 days, but I walked into my doctor’s office and hopped up on the table and would have had no idea that I had any problem other than normal post-op pain an soreness had a nurse not checked my blood levels. What I am trying to say is that CrossFit really is life changing and can certainly be life-saving. When we ask you to commit more, it’s not for money, its because we care about you all and we see true fitness as something that is the result of making commitments that sometimes seem hard or even impossible.

    If you workout 5x weekly and two of those days are at home, great. If that is all you can do, stay there and be happy. But, if you can find a way to come in more, do it. Having a class full of friends cheering you on and trained professional helping to coach you to your fullest potential cannot always be found in your living room or garage.

    And if you don’t like the classes we offer or the times they are offered, tell us! If you have other ideas, tell us! That is what the Town Hall Meeting was all about. And, if you can’t make those, please email me at berger.katherine@gmail.com and I can assure you that Russell and I will take what you say into consideration.

    Thanks, Katherine

  14. Cole Cubelic says:

    15 rounds as Rx

    Will pay dearly for trying to defeat Russell…see you Sunday

  15. Justin says:

    16 rx’d

  16. AJ says:

    11 @ 65/90

  17. Ben Jarrell says:

    6 rds @ 105/105