Under the bar is where you need to be

In Manhattan:
#46 M/W/F @ 8:30pm, starts April 13 (3 spots left)
#47 Tue/Thur @ 8:30pm, starts April 14 (now only 1 spot left)

In Brooklyn:
#5 M/W/F @ 7pm, starts April 13 (just 2 spots left)
Click thru for entire listing of upcoming Elements Workshops.
Tuesday 090407 (68) (5)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090206.

Crossfit Endurance (CFE-NYC) schedule for this week:
–Tonight @ 6:30pm, Central Park, meet at Columbus Circle entrance near newsstand, led by Brian H.
–Wednesday @ 645am meet at Black Box 26th Street, led by Brian H.
–Saturday – run by Torch
–Sunday – Kurt leads a run @ 3pm, CF Brooklyn
What is a real crossfitter?
World record deadlift of 1008.6 pounds!
The crossfit look
More mouth germs raise heart attack risk (via)
Dutch sez: “Don’t kill anyone”
The delicate matter of teaching a child where meat comes from
John Cholish, part-time competitive MMA guy, has been doing Elements Privates at the Box with a friend. Here we see him putting that training to work (photo courtesy of Gymagery):


34 Responses to “Under the bar is where you need to be”

  1. Allison Bojarski

    From the CrossFit/Brand X forums, in regards to how to approach today’s workout:
    Today, everyone is a Big Dawg! Do the WOD as RX’d. If you are unfamiliar with the movements watch the videos and then use a weight that will allow you to do the WOD.
    I would add that even if you are familiar with the movements (as anyone who trains with us at the Box is) I still recommend watching the videos. Visual reinforcement of proper technique can be rather helpful in rehearsing the movements mentally before coming down to the Box to actually attempt them.

  2. Jeff

    Wow. John needs to do some more CrossFit because the guy on top looks like he’s beating the piss out of him!

  3. the ant

    Prediction: the connection between mouth bacteria and heart attack turns out to be correlative, but not causal. Instead, both turn out to be driven by diet.

  4. Sara

    Jeff: Amazing!
    Press: 65, 70, 75, 80, 85(F)
    Push Press: 80, 85, 90, 95, 95
    Wanted to work on Split Jerk, so subbed that for Push Jerk: 95(F on #4), 85, 90, 95, 95
    Then did the football bear workout from the other day with 55lbs, 2 misses total
    Then worked on skin the cats and cleans.
    My wrists are killing me… am I gripping the bar wrong? How do you guys feel about wrist braces, or do I just need to build up my strength?

  5. Brett_nyc

    Jeff, you should probably check your mouth for growth stunting mouth bacteria. Josh, you too.

  6. Kirk

    Busy morning at the Box…
    3 rounds of:
    5 Med ball clean 20#
    5 burpees
    Press x 1: 155, 155, 155, 155, 155
    Push Press x 3: 165, 165, 165, 165, 165
    Push Jerk x 5: 165, 175, 185 (x4 fail final rep), 155, 155
    post-WOD WOD
    walk very slowly to the subway station…
    Was totally wiped out after the 185 set of Push Jerk (and all those other sets before that)! It was crazy.

  7. Maura

    Hey all – I can no longer make the CrossFit Basic Barbell Certification which takes place at The Black Box on July 18–19, 2009. I am looking to sell my spot ASAP.
    Total cost = $595 (however if you are a member of the gym and are in good standing you will be reimbursed $100 after the cert is completed). I’ve checked with headquarters and they are fine with me selling this spot.
    Please let me know if you are interested.

  8. Zach Singer

    So….I never cease to be amused by PETA and their little tyrades. Aside from being outlandishly amusing, this last bout of traditional PETA style animal rights activism (read: supreme hippie-ass lunacy and hipocrasy) led me to a fantastic not-so-little-discovery.
    WZZM13 reports that the Physicians Committee for Responsible Medicine has requested that the Fifth Third burger not be sold to anyone under 18 and have the following warning label:
    WARNING – Eating meat is associated with increased risk of heart disease, cancer, and death
    The Physicians Committee for Responsible Medicine advocates a vegan diet along with a ban on animal testing and has received $1.3 million dollars from People for the Ethical Treatment of Animals according to a 2004 Guardian article which states that 95% of PCRM members do not have a medical degree.
    Here is what they are protesting — doesn’t it look divine!?! I’ll take two, please. Anybody up for a West Michigan minor leage baseball game?

  9. Kirk

    Now, if they would just throw some bacon on that Fifth Third burger it would be almost perfect and worth a trip to Michigan…
    I’ve been reading an amusing book for work lately “Brain Rules” by John Medina (yeah, my job can be fun, even when I have to be in the office). This caught my attention and I thought it would appeal to the Crossfit community at large:
    “Civilization, while giving us such seemingly forward advances as modern medicine and spatulas, also has had a nasty side effect. It gave us more opportunities to sit on our butts. Whether learning or working, we gradually quit exercising the way our ancestors did. The result is like a traffic wreck.
    …our brains were supported for most of our evolutionary history by Olympic-caliber bodies. We were not used to sitting in a classroom for 8 hours at a stretch. We were not used to sitting in a cubicle for 8 hours at a stretch. If we sat around the Serengeti for 8 hours – heck, for 8 minutes – we were usually somebody’s lunch. We haven’t had millions of years to adapt to our sedentary lifestyle. That means we need a comeback. Removing ourselves from such inactivity is the first step. I am convinced that integrating exercise into those 8 hours at work or school will not make us SMARTER. It will only make us NORMAL.”
    This is part of a chapter that leads to one of his key points:
    To improve thinking skills, MOVE.

  10. Alexei

    Jeff, I think your comment made my day.

    Personally, Fritos on a burger sound… horrible… not against burgers or the eating of meat… but some things just don’t mix…

    I agree with Josh about the real link between bacteria and heart attacks being rooted in the diet of the individuals.
    The link between certain strains of oral bacteria and cardiovascular disease (as well as all kinds of other diseases… good oral hygiene is very important!) has been known for a long time (it was already known when I was sequencing their DNA in one of my college lab classes), but I am hard pressed to see how it would contribute to specifically clogging of arteries (heart attacks don’t usually spontaneously happen without previous atherosclerosis)…

  11. Jeff

    My pressing strength is still down.
    155, 165, 175 fail, 165 fail x 2, 160, 160, 165 fail, 160
    push press
    175, 180 fail, 180, 185, 190 x 2 + fail, 190 x 3
    push jerk
    190 (late lock out, fail, late lock out, rerack)
    175 (late lock out x 4, no lock out)
    155 (achieved lock out, but probably forgot to reset feet before lowering bar)
    165 (getting a bit better)
    175 (lock out, but elbows rebending a bit on reception)
    Lowered the weight to drill form. Wanted more aggressive drops in order to get lock outs. Previously, I’d been extending to 90-95% lock out and then pressing the rest of the way while squatting back up.
    Preceded the workout with some back squat practice.
    empty barbell, 95, 135, 185, 225, 245, 255 (x 2 + fail), 265 (PR)

  12. Davi

    What a great crew at lunch time today!
    95 (fail)- 85 – 90 (fail) – 90 (fail) – 85 – 85 – 85 – 85 (fail)
    65-85-95-105 (broken 2/3) – 115 (2/1 (fail)/1/1/1/fail)
    Thank you to Tripp for introducing me to the magic dot on the wall – made a HUGE difference just to feel like I had something technical to focus on…Made me much more confident than when I felt like I was just going for something without really knowing what to focus on.
    I would like to request that we work o-lifts purely for form on a more regular basis. I can make an effort to do so on my own, but I know I wasn’t the only person there today who would benefit from more consistent work on the more technical things like push-jerks. And it’s hard to work it on your own in the evenings because there’s always so much going on. So perhaps o-lift skill work can be more actively included in the WOD classes?
    This is my first time with this WOD. And I took my sweet time with it…lots of warming up, lots of making sure I had my form correct before I even thought of adding weight.
    I observed this in myself today – 85 lbs on the press was a piece of cake, but I just couldn’t seem to get 90.
    That said, as I continued, I also noticed that the more I gripped the shit out of the bar, the better my engagement of my shoulder girdle (surprise, surprise). This is key. Nothing can be casual. I realize that many of you already know all this, but as a newbie to lifting – I’m having revelations all the time.

  13. Tripp

    Lunch WOD was great today – I feel like I haven’t been around in months, although it was only a few weeks.
    155, 175, 175(f), 175(f), 175(f)
    We didn’t mean to jump from 155 to 175, and when I realized it I think it “tripped” me out. My PR is 195, so I wasn’t very happy with these.
    135, 145, 155, 175, 195
    135, 155, 175, 195, 205(x2)
    Also tweaked my neck a bit on the press.
    Davi –
    We have Brian D. to thank for the magic dot – it has always really helped me as well.

  14. Kirk

    Davi, Tripp, et al,
    I’m thinking I have some idea about this “magic dot”, but perhaps you guys (and anyone else who has used this trick/ technique)could elucidate on what the dot is, how it works and your experiences with it…?

  15. torch

    For reference, my CFE saturday WOD will be at the McCarren Park track at 10am. Now I know many of you are intimidated by Brooklyn. It is dirty and people wear funny pants. I assure you, McCarren Park is one stop into BK, and most of us at B3 mock those in funny pants.

  16. Aram

    125-115-115-115-115 (63,27)

  17. Tripp

    Kirk –
    It’s a technique Brian D. used with me one of the first times I did a workout with Push-Jerks. You focus on a dot in front of you as you stand with the bar racked on your shoulders. The idea is to focus on the dot in the jerk with the goal of getting your headbody BELOW the dot a/k/a getting “under the bar is where you need to be…”
    I think it also serves as a bit of a distraction from the fear some have of putting weight up over head. It gives you something to focus on besides worrying about the weight.

  18. Levi

    SP 165PR, 160, 165, 170F, 170F
    PP 155, 165, 170F, 170PR, 155
    PJ 95, 115, 115, 95, 95
    Went light on the PJ’s to try to work on form. I was also pretty fried.

  19. Mike

    SP: 165×1, 175×1, 180f, 180f, 180f
    PP: 165×3, 185×3, 195×2, 195×3, 200×1
    PJ: 155×5, 165×5, 175×5, 175×4, 155×5
    Felt better with the PJs today, though my form still needs work. Craig, thanks for the pointers on them too.

  20. Reagan

    SP 120-130-140-150-155
    PP 120-130-140-150-155
    PJ 120-130-140-150(4)-150(4)
    Black Box (73,73)

  21. Hari

    (5 x 1 x 126), (5 x 3 x 137), (5 x 3 x 137)
    (68,54), (3,3)

  22. Chris O

    SP: 135, 145, 155 (f), 155 (f), 150 (f)
    PP: 145, 155, 160, 165 (f), 155
    PJ: 135, 125 (4), 95, 95
    I hate this WOD. Just way too much volume.
    YTD (57, 40)

  23. Tony T

    SP – 95, 95, 115, 120PR, 125F
    PP – 90, 100, 105, 110, 115PR
    PJ – 95PR, 105F, 95, 65, 45 – Went lower to work on form.
    Thanks to Hari, Jeff, Rickke and Justin for keeping an eye out on me.

  24. Rickke

    SP: 95, 105, 105, 110, 115 (F)
    PP: 95, 105, 110, 115, 115
    PJ: 95, 105, 110, 115, 120
    I was hoping my 1RM SP would improve from my last 110PR, but not tonight. Felt pretty good about the PP & PJ, but still plenty to work on. Thanks Tony, Hari, Jeff for form tips and encouragement.

  25. Brett_nyc

    Press: 155,175,180,185,187(FAIL). 185 New PR
    Push Press: 185×3,203×3,215×3,215×1,215×2
    Push Jerk: 185×5,185×5,195×5,205×3,205×5

  26. Jeff

    got to do a little end of the day benching w/ Bauer and Adam
    135 x 3, 155 x 3, 185 x 3, 185 x 5, 185 x 5, 185 x 5, 185 x 5
    felt pretty easy so maybe my shoulder is gaining some stability back

  27. Jeffrey B.

    SP: 135, 155(PR), 165F, 160F, 135
    PP: 155, 160 (PR), 165F, 155, 155
    PJ: 125, 135 (PR), 135, 125, 125

  28. Gabe K

    Late post..but why not
    SP: 185, 195, 205, 215, 230 (previous PR)
    PP: 185×3, 205×3, 215×2, 210×3, 215×3
    PJ: 145×5, 165×5, 185×5, 205×5, 215×5
    Really need to level out the strength in my left shoulder and then work towards bodyweight.

  29. Brian

    CFE this morning was great 7 people awesome class.
    we did the WOD for today 5k. Our actual measurement was a little short but closer than we thought.
    The actual 5k course is 7 (+ little extra) laps of Madison Square Park, starting off at the corner of 26th and 5th and heading south. After finishing the 7th lap continue south till you reach 24th Street that is 3.1 miles (5K).
    Good Luck
    also please look at the CFE main site for a great article on Brian MacKenzie and CFE

  30. Aman Solomon

    SP: 95, 105, 115, 125, 125 (PR)
    PP: 125×3, 125×3, 125×2, 125×3, 125×3
    PJ: 125×5, 135(Fail), 115×5, 125×5, 125×5

  31. D Smith

    Shoulder Press – 1 rep – 115, 135, 145, 150 (fail), 155 lbs
    Push Press – 3 reps – 145, 145, 140, 155, 160 lbs
    Push Jerk – 5 reps – 135, 145, 145, 165, 175 (4 reps), 185 (1 rep)