Congratulations Rocio Q., for completing our Elements Workshop curriculum!
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1x push press + 2x thruster + 3x jerk
1-1-1-1-1
Compare results to March 19, 2010.
then, three rounds; rest amply between rounds:
max strict pull-up
Compare results to December 21, 2010.
Congratulations on getting your first muscle-ups last night, Brian T.!
Melody and Rebekka
Whoohooo! Way to go Brian!
Brian! That’s awesome dood!!!!
On the bike front – Erez – do you like your Kilo TT? Any probs with it? I need a new ride pronto.
It’s not bad. Good components for the price and relatively easy to assemble. The biggest downside is the frame geometry, and, in particular, the severe toe overlap.
If you’re willing to spend more, check out IRO.
Awesome, congrats Brian!!
“Elizabeth” at CrossFit Gotham:
21-15-9
Squat clean, 95 lbs (75 after first set)
Ring dip
18:02
Really struggled with this one – despite lots of encouragement and coaching, wasn’t able to string together multiple squat cleans without form really falling apart.
The coach had an observation afterward that rings true to me: my strength is well short of my work capacity (e.g. I wasn’t that winded afterward, despite failing almost every time I tried to do a second squat clean in a row). He suggested spending 12 weeks improving my strength through something like Wendler 5/3/1 to bring it more in line with work capacity.
Would love to hear any thoughts from coaches or fellow athletes (esp. skinny endurance athlete types) who have thought about similar paths.
I was a runner in college and skinny and weak when I met John and Mel. Although they might say I am still skinny and weak (haha), I’m much stronger now than I used to be. Over the last 3 or 4 years, I don’t believe we ever focused on lifting in the manner this other coach has suggested. Just EAT (i.e. especially your lean protein intake) and get really really REALLY serious when you come in to lift, and you’ll get stronger doing the regular programming. We squat and deadlift every week, after all. That’s my 0.02.
Mike is completely correct. Follow the program (no one can say we don’t lift enough), always give your best effort, recover by mobilizing and eating well, and set your sights down a long road. There are no quick fixes.
Remember that we train for an all-encompassing fitness—strength, power, speed, flexibility, cardiorespiratory endurance, etc. Wendler is a former powerlifter, and his program is effective like other strength training regimens. In it, the same lifts, squats, presses, and the deadlift, are always executed at fixed loads and repetitions (except for the final set)—fine if one appreciates predictability and lacks imagination.
If Wendler is to be used, he writes that physical development does not happen over the course of several weeks or even months. In his book, he recommends setting long-term goals to be achieved in a year’s time or more, and he seeks continuous progress, like increasing a lift by even a few pounds. He also recommends training through a full range of motion and with the best technique possible. I hope that all sounds familiar.
And, while anecdotal evidence can be slippery, it shouldn’t necessarily be discounted. Today, Mike regularly out-lifts other men who weigh at least 50 pounds more than he does. He’s not the only evidence of the benefits of long-term training, either. Look at Jen M., Sid, Christy, Tamra, Dave O., Neil, Meg, Dave R., Joe P., Alex M. and Borja. And, there are more examples—many more.
As we’ve said before, let us take care of the programming, and let the programming take care of you.
Oh, and we have a Barbell Team, too.
John
Thanks guys. I found the Gotham coach’s comment helpful to frame how I think about my relative strengths and weaknesses, but I agree there are no quick fixes, long-term consistency is crucial, and it’s probably hard to beat our dedicated coaches’ tailored programming at MPH.
Excited to work hard. Maybe some day I can be weak like Mike and Bates.
Ryan, I’m glad you brought this up, as I too fall into the higher-capacity/lower-strength camp and have wondered about improving my weightlifting. To Mike’s point, though, I’ve seen major improvements in strength over the last 9 months just from doing the WODs.
The muscle-ups where fun; I look forward to doing some more. A little success is a great reminder that we have the BEST coaches. Their commitment, patience, optimism, and commitment to keeping us safe is why I’m stronger. I say do what they tell you! Thanks Coach.
Contests brian!
Damn auto correct….. Congrats!
–Scores–
Borja G.: 125-140-150-155x-145-lbs., 5, 4, 3
Alex M.: 110-120-130-140x-130-lbs., 11, 8, 5
Robbie S.: 110-120-130-140-140x-lbs., 7, 5, 4
Alex H.: 95-115-125-135-135x-lbs., 15, 9, 8 (sub: 1x push press + 2x thruster + 3x push press)
Jeff T.: 75-75-75-85-95-lbs., 7, 6, 2, (sub: 1x push press + 2x thruster + 3x push press)
James C.: 65-75-75-85-85-lbs., 5, 4, 3 (sub: 1x push press + 2x thruster + 3x push press)
Mike S.: 135-150-160-165-170x-lbs., 8, 7, 6
Meghan M.: 110-120-130-135-135-lbs., 5, 4, 4
Brian T.: 95-115-125-135x-135x-lbs., 12, 7, 4
Josh M.: 95-115-125-135-140x-lbs., 18, 10, 7
Glenn C.: 95x-95-95-95-95-lbs., 3, 1, 1 (sub: 1x push press + 2x thruster + 3x push press)
Ivy F.: 85-95-105-115-110-lbs., 4, 2, 3 (sub: jump-stretch strict pull-up, red)
Holmes H.: 65-75-85-95-95-lbs., 8, 2, 2 (sub: jump-stretch strict pull-up, red, round 1)
Matt H.: 65-75-85-95-95-lbs., 5, 3, 2 (sub: 1x push press + 2x thruster + 3x push press, jump-stretch strict pull-up, red)
Josh O.: 125-150-165-165-165-lbs., 5, 4, 6 (sub: 1x behind-the-neck push press + 2x thruster + 3x behind-the-neck push press)
David O.: 115-130-145-145x-135-lbs., 7, 3, 3
Jeff W.: 95-115-120-120-125-lbs., 5, 4, 6
Bill G.: 115-125-135-145-155-lbs., 9, 4, 4
Roselena R.: 85-100x-92-97-100-lbs., 5, 3, 2
Teal B.: 85-100x-92-97-97-lbs., 7, 3, 4 (sub: jump-stretch strict pull-up, blue)
Bill S.: 65-65-65-70-75-lbs., 12, 7, 4
Keena S.: 5, 5, 5, 4, 5, 4, 5, 3, 4, 3; 3, 2, 3 (sub: max close-grip pushup + 5x hanging knee raise, 10 rounds, jump-stretch strict pull-up, red)
Paulina D.: 35-35-35-35-35-lbs., 16, 8, 8 (sub: 1x push press + 2x thruster + 3x push press, strict bodyrow)
Set S.: 60x-50-55-55-50-lbs., 1, 11, 5 (sub: jump-stretch strict pull-up, green)
Livia S.: 8, 8, 8, 7, 6, 1:30, 1:20, 1:20 (sub: max single-leg squat, 5 rounds, max v-hold)
Marc H.: 65-75-65-75-75-lbs., 2, 2, 2 (sub: jump-stretch strict pull-up, blue)
Pete S.: 65-75-80-85-85-lbs., 6, 4, 4 (sub: 1x push press + 2x thruster + 3x push press)
Charlie S.: 55-65-65-65-65-lbs., 0:55, 1:07, 1:10, 0:39, 0:45 (sub: front squat, 3-3-3-3-3, max v-hold, 5 rounds) 55-65
Keith W.: 55-65-65-75-75-lbs., 10, 4, 2 (sub: 1x push press + 2x thruster + 3x push press)
Mayra C.: 55-60-65-70-75-lbs., 4, 2, 2 (sub: jump-stretch strict pull-up, blue)
Brian J.: 55-55-65-75-75-lbs., 13, 7, 7 (sub: 1x push press + 2x thruster + 3x push press)
Diana D.: 45-50-50-55-55-lbs., 6, 7, 6 (sub: jump-stretch strict pull-up, red) 35-45
Julie G.: 35-45-45-50-50-lbs., 10, 3, 3 (sub: 1x push press + 2x thruster + 3x push press, jump-stretch strict pull-up, blue)
Jon H.: 65-75-75-80-80-lbs., 8, 6, 5 (sub: 1x push press + 2x thruster + 3x push press)
Steve M.: 65-75-85-95-95-lbs., 9, 6, 4 (sub: 1x push press + 2x thruster + 3x push press)
Jessy C.: 65-70-75-80-80x-lbs., 4, 3, 3 (sub: jump-stretch strict pull-up, red, knee)
Campbell R.: 55-60-65-65-67-lbs., 3, 2, 1 (sub: jump-stretch strict pull-up, green)
Sofia J.: 50-50-55-55-57-lbs., 15, 6, 6 (sub: strict bodyrow)
Jason C.: 45-55-65-70-70-lbs., 11, 6, 5 (sub: 1x push press + 2x thruster + 3x push press)
Dave R.: 165-180-187-192x-190-lbs., 17, 8, 7
Drew P.: 95-115-130-140x-130-lbs., 8, 6, 3
Mark C.: 95-110-120-120-120-lbs., 21, 10, 4 (sub: 1x push press + 2x thruster + 3x push press)
Ysbrant M.: 95-95-105-115-115-lbs., 8, 8, 7 (sub: jump-stretch strict pull-up, blue)
April H.: 2:00, 1:00, 0:45 (sub: 15x squat + 45″ squat hold, 5 rounds, max v-hold)
Marco M.: 140-145-150-157-165x-lbs., 6, 4, 4
Christy P.: 110-120-130-140x-135x-lbs., 18, 8, 6
Andrew R.: 110-120-125-130-135-lbs., 13, 7, 5
Sakar P.: 105-115-115-105-95-lbs., 9, 4, 3 (sub: 1x push press + 2x thruster + 3x push press)
Thomas M.: 95-85-85-90-90-lbs., 9, 6, 5
Tyson S.: 75-85-95-105-110-lbs., 15, 10, 5 (sub: 1x push press + 2x thruster + 3x push press)
Veni M.: 55-65-75-75x-75-lbs., 3, 3, 3 (sub: 1x push press + 2x thruster + 3x push press, jump-stretch strict pull-up, blue)
John M.: 55-65-65-65-65-lbs., 3, 2, 1 (sub: 1x push press + 2x thruster + 3x push press, prom jump-stretch strict pull-up, green)
Kris C.: 55-65-70-70-70-lbs., 5, 3, 2 (sub: 1x push press + 2x thruster + 3x push press, jump-stretch strict pull-up, red. knee)
Eva Y.: 25-30-30-30-30-lbs., 10, 10, 10 (sub: push press, strict bodyrow; 3-3-3-3-3)
Michael F.: 95-115-125-135-140-lbs., 9, 5, 3 (sub: 1x push press + 2x thruster + 3x push press)
Chad F.: 95-105-115-115-115-lbs., 5,3, 2 (sub: 1x push press + 2x thruster + 3x push press)
Lee P.: 95-10-115-115-115-lbs., 5, 4,3 (sub: 1x push press + 2x thruster + 3x push press, jump-stretch strict pull-up, red)
Joseph P.: 95-115-135-155-165-lbs., 5, 4, 3 (sub: 1x push press + 2x thruster + 3x push press)
Ben T.: 65-80-85-90-95-lbs., 12, 10, 8 (sub: 1x push press + 2x thruster + 3x push press)
JC L.: 55-65-75-80-80-lbs., 3, 2, 2 (sub: 1x push press + 2x thruster + 3x push press)
Matt C.: 55-65-80-75x-65-lbs., 3, 2, 1 (sub: 1x push press + 2x thruster + 3x push press)
Katherine C.: 60-72-72-72-72-lbs., 6, 5, 5 (sub: jump-stretch strict pull-up, red)
Valentina F.: 35-35-40-40-45-lbs., 10, 10, 10 (sub: push press, strict bodyrow; 3-3-3-3-3)
Ross K.: 65-65-65-65-65-lbs., 15, 5, 3
John B.: 95-110-120-120-120-lbs., 18, 9, 4
Wayne C.: 75-95-95-105-115-lbs., 7, 5, 4
Jerry C.: 75-95-105-105-105-lbs., 3, 2, 2
Cristian D.: 75-85-85-85-85-lbs., 3, 3, 3 (sub: 1x push press + 2x thruster + 3x push press)
Leota B.: 75-75-78-83x-70-lbs., 2, 2, 1 (sub: jump-stretch strict pull-up, red, knee)
Bradley D.: 75-85-95-105-105-lbs., 6, 3, 2 (sub: 1x push press + 2x thruster + 3x push press)
Leigh T.: 65-75-85-85-85-lbs., 5, 3, 1 (sub: 1x push press + 2x thruster + 3x push press)
Beau R.: 75-85-95-105-105-lbs., 10, 6, 5 (sub: 1x push press + 2x thruster + 3x push press, jump-stretch strict pull-up, green)
Rajesh N.: 55-65-75-80-85-lbs., 3, 1, 1 (sub: jump-stretch strict pull-up, green)
Scott T.: 55-65-75-65-45-lbs., 6, 1, 2 (sub: 1x push press + 2x thruster + 3x push press)
Amy D.: 55-65-65-65-65-lbs., 3, 2, 1 (sub: 1x push press + 2x thruster + 3x push press)
Anne M.: 65-72-72-78-78-lbs., 6, 3, 3 (sub: jump-stretch strict pull-up, green)
Jenn J.: 65-70-72-70x-60-lbs., 6, 6, 2 (sub: 1x push press + 2x thruster + 3x push press, jump-stretch strict pull-up, blue)
Alissa G.: 60-67-72-75-75-lbs., 3, 2, 2 (sub: jump-stretch strict pull-up, red)
From CrossFit NYC:
40 Burpees
40 Sit-ups
30 Kettlebell swings
10 Pull-ups (red band)
17:05
1x push press + 2x thruster + 3x jerk
1-1-1-1-1
then, three rounds of 5x assisted strict pull ups on rings
77-88-99-110-110x
Complex felt great. Pull-ups were a disaster. I tried them unassisted, but only got one, and that was a close call. I can’t seem to finish it – I get my mouth about even with the bar, and can’t go any farther.
I gave my two weeks notices at my randomly scheduled, unappreciative job today. Then I did this wod with my colleague agent E from the secret service. He crushed it, i preservere. – brighter days ahead
110-110-115-120-130
Pull ups with assist – 4-3-1
Nice work, Tod. You crushed it too 🙂