Open for the Open!
The message is simple, straight forward, and not new: with the announcement of the first workout less than 3 weeks away, it’s time to register for the 2012CrossFit Open. I encourage anyone interested in CrossFit competition to sign up. Competition is an excellent tool for fitness, as it can add focus, turning your workouts into training. The Open makes for an excellent first crack at CrossFit competition, since it’s just 1 workout a week, you don’t need to travel, and you’ll have the full support of the entire CrossFit Somerville and Fenway community throughout, as you see how your scores compare to the rest of the CrossFit world. If you haven’t already, go here, register, and join the CrossFit Somerville Affiliate.
Leave No Doubt.
Strength: Split Jerk 2-2-2-2-2-2
WOD :
6 rounds
10 wall ball (20#/14#)
10 box jump (24″/20″)
REMINDERS: This weekend we have two big events going on. Members Brian, Lynn, Nick, Will and Jaimie will be competing in their first CrossFit Throwdown! This is taking place at Commonwealth CrossFit, right down the street. If you are around this Saturday morning, swing by and cheer them on!
Myself and a few people you may have met from CrossFit Fenway, will be competing in an Olympic Weightlifting/ CrossFit Competition, also taking place this Saturday morning.
Here are the addresses and time of both events. If you are around either of these two areas definitely come watch the excitement!
NewFitter Throwdown @ Commonwealth CrossFit (literally right down the street)
630 Somerville Ave.,
Somerville, Ma 02143
START TIME: 10am
CRCF Classic @ Charles River CrossFit
145 Rosemary Street, Needham MA in Rosemary Office Park
Exit 19B (for Highland Ave) off of 95,
Continue straight on Highland Ave for just over a mile. You will see Needham Public Library on your right. Take a right onto Rosemary Street just after the library.(Rosemary runs between the library and Sudbury Farms).
Cross the railroad tracks and turn right into Rosemary Office park.
Entry C and F.
START TIME: 9am
Great work, AM-ericans. (u c wat i did thar?)
Now you can go tow work today and say, “yeah, the gym wasn’t so bad this morning. Just some Olympic split jerks. I was really was focusing on technique so I only got my body weight locked out overhead. I’ll go for 1.5x BW next time.”
Then spike your water bottle like Gronkowski and stomp out of the break room like you own the joint.
(On second thought, don’t do any of that.)
damn, I wish I had read to the end first – didn’t catch your retraction until too late. 🙂
I will do all of that (in addition to checking a random person against the wall on my way out)!
Split Jerk: 190#
WOD: 5:49rx. unbroken wallball rounds for the first time, I think, ever. can’t say the same for box jumps, but getting there. great 6:30 class!
wait, I just realized I only got 190 for 1. So, for today’s rep scheme…
Split Jerk: 180#.
this matches the closest I’ve ever gotten to body weight overhead: 100#. It also might help if I knew how much I actually weighed. Per usual, I have lots to work on when going overhead gets heavy.
wod: 6:52Rx. Good thing Ben knew what round he was on because I had no idea, I just started keeping track of how far ahead of me he was. Also took a wall ball to the face and had to stop to check to make sure all my teeth were still intact…they are.
yay all your teeth!!! seriously – I was grateful for a whole day that time I took a barbell to the face (twice).
I also can’t count rounds…I get to 3 and am good but then somewhere between 4 and 5 I realize I’ve probably miscounted somehow.
split jerk: 125#
WOD: 10:51 rx. The 14# wall ball is still a struggle but felt less shitty than the last time.
Split jerk 125#
WOD: 4:11.
I feel like these times are never legit because i dont do them RX i do step ups.
Cant jump because i have your grandma’s knees. To compensate I step up like Cheryl Tiegs on crack. But it doesnt feel the same, it doesnt feel like the same amount of work. Question: is it? Or should people who step up have to do more reps, i.e 1.5 x RX?
you’re still covering the same vertical distance, i say it counts. perhaps try a taller box, though, if you feel like you’re not getting your ass kicked hard enough? (you do have the ‘long-legs’ advantage there!)
“What Lynn said” in terms of distance traveled: WORK volume is basically the same. The difference is time and explosiveness. Remember that POWER = WORK/TIME, so reducing the time increases the Power demand on your body. This is why we move heavy things fast: to train the body’s ability to produce power.
The other piece: explosiveness – powerful hip extension. This is a foundation for all athletic performance. Once you have it, the rest is technique (in terms of translating that powerful force to the target effectively); without it, technique can only take you so far.
So, yes we want to train explosive hip opening and usually that requires the use of your knees (since we are using full body functional movement). The answer in that respect isn’t “do more reps” or even “more reps faster”; instead the answer is “train the surrounding musculature to protect your knees during explosive movements”.
If you literally have nothing but metal lockwashers replacing your long-eroded knee cartilage, this will be difficult (and bode poorly for your football season). If it’s just a matter of tightening up too-often-sprained and frequently-out-of-position knees, then we can fix that more simply (though perhaps uncomfortably at first).
It is only upon review and sober self-reflection that I notice that the use of 2 colons, 3 semicolons, 1 equal sign, 4 parenthetical asides, 4 sets of quotes, five en-dashes, and one em-dash in just 11 sentences. Though the em-dash is actually improperly colloquial and would be formally replaced by a comma or “and”.
Perhaps I have a punctuation addiction. I’d prefer to think of it as “having a distinctive style”.
Thanks guys- and JT no worries.
As we all know, punctuation saves lives.
Note the essential difference:
Let’s eat Grandma!
Let’s eat, Grandma!