CrossFit Oakland

251, 5 better than last time, I think. I should work on upper body pushing strength.
By the way, Max's prediction for tomorrow's WOD was 5x5 of either overhead press or back squat. It is 5x3 back squat. I'm impressed.

172 today, but 195 last Thursday. I felt stronger today but got a lower score. Any thoughts? I'd love to get into the 200's.

Nicole, I used the 45lb bar for shoulder press on both days. I tried to stay on my heels, but didn't have much luck keeping that form. I'll have to work on it.

I realize it's a vanilla answer, but doing WODs day after day seems to improve FGB scores, along with everything else.

The cat darted off
Having learned the hard way
Avoid CrossFit Mice

One thing I see people wasting a lot of time on is transitions. If you take five seconds per transition on this workout for example, that is sixty wasted seconds, and I routinely see people taking 10-15 seconds: that is two to three minutes out of a fifteen minute workout! Assuming one rep every three seconds that could make as much as 60 reps difference! I'm certainly not suggesting it is easy to never stop moving in these workouts, but it is one way to take it to the next level.

Charles used a different strategy to make an almost 50 point difference(!): from 236 to 272. He did exactly 18 reps every single time and generally finished with 20 seconds to spare/transition/recover. And he snuck a couple extra reps in there.

Once again I ask ..... Can some one maybe do FGB with me this week. I had a late night last night. :(

Without any breath
Switching one to another
I thought I might die

Is that a haiku? I never had to do one before and wanted to take part in all the fun!

Oh, and I guess that tomorrow's WOD will have something with lots of thrusters and pull-ups. Fran? Or maybe Diane (although I know it has neither thrusters or pull-ups) If I am right what do I get???

Max watching hawklike
Lungs burn like Tabasco sauce
Are those stars I see?

I think we should turn this into a CFO T-shirt, along with the Kool-Aid.

check this out. i'm pretty sure the german guy says "yabba dabba doo" around 4:10

http://www.youtube.com/watch?v=fFOuDeBFMqc&NR

Candace (and others who may be curious),

Yes, that's the proper haiku format:

3 lines and 17 syllables total
5 syllables in the first line
7 syllables in the second line
5 syllables in the third line

The sequence in the video Jonathan posted that runs from 5:07 to 5:15 is the best of the bunch, in terms of understanding/learning the movement pattern of the snatch.

That bit of video shows the lifter from a side angle and you can really see the three pulls (especially if you pause the video multiple times during the lift) of the snatch: the first pull from the floor, the second pull from the knees to full extension (the scoop), and the third pull where the lifter pulls himself under the bar and catches it in an overhead squat.

Those guys are amazingly powerful (and yes, fat).

And why are they so fat?

Dimas is super lean.

Annie,

If we can get all the stuff set up, I will do FGB with you, either Thursday or Friday morning.

Tim

FGB scores:

Max 273 rx'd
Scott 238 rx'd
Annie 187 (first time as RX'd)

I just did not have 300 in me, but I could have been mentally a bit stronger. If I had been willing to puke I could have gotten 290 or so.

I'm sure your fellow FGBers appreciate that you didn't yak.

I certainly do, and I'm in San Francisco as I type this.

Annie and Tim, I would also like to do FGB. I can do any of the morning classes on Friday, or the 6am on Thursday.

Attn Chad & Franklin:

http://www.youtube.com/watch?v=9f5NOTZlbzI&mode=related&search=

So, will I be the first to talk about today's squat workout? I am motivated to do so because I wanted to mention my PR of 115lbs for 1 rep today. I'm about 15 lbs from my body weight on that exercise, but I'm also 20lbs away from my deadlift PR. Am I in trouble? Is it common to be so much weaker in one of those two exercises? Any thoughts appreciated!

http://www.youtube.com/watch?v=eXcrfCZcrpw

Triumph Suckas...

Deadlift is commonly the biggest lift. I would not call 5 lbs significant.

Chad,

I never knew about the thing with the spinning slow speed wheelie, but now that I see it, I have some idea of how it might be done, but it is just sick.

http://www.youtube.com/watch?v=St9i5s0ejR8

Tim,

They're fat because they compete in the super heavyweight division, plain and simple.

It's simply a matter of physics, really. Bigger guys (for the most part) are stronger.

It's a serious advantage to put on as much mass as possible (regardless of how lean that mass is). And since there's no weight limit, there's nothing stopping them from getting as big as they want.

They just happen to be super athletic fat guys.

Dimas is lean (as are most of the other lifters in the lighter weight categories) because there's an upper limit to the amount he can weigh. He also likely has great genetics, too, but it's really the weight class that locks in the look of the athlete.

Turning into tangent land...but that first video Max posted is sick.

That dude (or dudette in case Ann K is reading) is going so fast that when he slows down at the end to only 100 mph, it looks like he's barely cruising along.

Max, don't get any ideas they do not let you out of jail at those speeds!

Mike I think the spedo is in Kph not Mph! Just kidding.

F

(I didn't bring up this tangent, but I can't let it stand with a video of a couple of Hayabusa yahoos)

Who cares how fast they go in the straights? It's corner speed that counts.

For those looking to widen their horizons, the 2006 MotoGP season was about the best racing has ever been. Nicky Hayden won it this year, beating the best rider ever (Valentino Rossi) in the last race of the season, with an unhealed broken collarbone from 2004. He didn't tell anyone about it, but had surgery a couple of weeks after his championship win and it turned out there was a gap in the old break in his clavicle. The plate was holding it together, but there was a gap between the bones. They also found rotator cuff damage, a labrum tear, and a bone spur on his clavicle. Valentino was upset, but distracted himself during his vacation by winning a Italian national rally race and coming in 12th in his first World Rally Series race in New Zealand.

motorbike and rally racing....THAT's good living.