8/25/09

For time:
30 muscle-ups

"All of the top achievers I know are life-long learners.... Looking for new skills, insights, and ideas. If they're not learning, they're not growing... not moving toward excellence."
- Dennis Waitley

Comments

[Brock]

WCCF-Thanks for all of your positive remarks and encouraging comments this past weekend. WCCF definitely prepared me mentally and physically for the daunting challenge of continuing to go nonstop when your body is completely broken down. It was very apparent that both the Seal and SealFit coaches have tremendous respect and admiration for Justin and the program-community he has built in Chicago. I look forward to seeing other WCCF members be successful in this camp. As soon as I regain movement in my arms and legs, I will pop back into the box; however, I am going to be taking a little time off of the 6am SealFit WOD's for now.

[greg]

Per the discussion regarding clock whores:

I expect that will be the last time somebody whines about their time being wrong on the board or not getting a "star." Gimme a break. Check some other xfit sites around the country and you won't find many, if any with 175+ members, that record its members times twice a day.

I'm all for some healthy competition and using other people's times as motivation. But when your focus is on the clock and not doing your best the main thing that suffers is usually form. Who really cares if you "lose" to somebody by two seconds?

If you need the false encouragement of an asterisk next to your name to make you feel like you worked hard you should go to globogym and hire a personal meathead to tell you how great you are doing on the treadmill while he checks out the "form" of the chick next to you.

Sorry, that was a run-on sentence of epic proportions but thats what a rant is all about.

[Dole]

I can understand where you're coming from, although I think there's a misinterpretation. In my case, which started the whole debacle, I'm not looking for the star to underline my time or any such reason. When I'm doing the movement, I'd like to do it right, full ROM. If I see an asterisk next to my time, well I know I don't need to worry. I don't know if I'm alone in asking folks if I was squatting to full depth, or going chest to deck on push-ups every once in a while, but that reminder of "yeah, you're hurting right now for the right reasons" is a nice reminder.

[Cappy]

dole,

per our conversation on the Cubs v NY Mess - if you're interested - i do also have two* tickets i'm looking to drop for saturday as well. i'll check, but i'm fairly certain they're similar in seat location to the sunday tickets. and they're the same amount, 50*.

let me know if you're interested...

[K]

I just want to give a shout out the some of the women who rocked the workout yesterday- payton, lori, jennifer, colleen- bad ass! and if i missed anyone who slammed that workout- it's not on purpose. i just have a short memory for lists :-)

per the conversation about clocks and rx, knowing dole, i trust that he truly wants to know he's doing things with full ROM. That being said, i really appreciate the reminders that crossfit is about pushing yourself for your personal best, not besting others. Plus, you'll really only get stronger by doing things as close to rx'ed as you can, so why cheat yourself just for a good time.

Brock, welcome home, sealfit.

[greg]

I struggle as much as anyone with ROM, especially on any squat exercise. I constantly ask people I'm working out with if I'm getting low enough--I sometimes still even throw a med ball down...so I totally hear u on that.

As for CTB, knees to elbows, and chest to deck--it's rather self explanatory. U know if your chest is hitting the bar or ground. you can feel your knees and elbows touch each other. When j$ started being a real stickler on ROM i asked him how I know if I'm going CTB. He responded, rather curtly I might add, "you can feel your chest hit the bar." He then walked away.

[Doobie]

Yeah, my knees to armpits thing was not a real question, just having some fun. I left feeling like I gave it my all and that's what counts. Everyone here inspires me, asterik or no asterik. I tell my friends I go to an "underground fitness cult" and they just laugh. If they only knew...

[Hornet]

This is a total a noobie question but what is ROM? It was only last week that I learn CTB is Chest to Bar as oppose to what I originally thought, Current Time to Beat...oops! :) Sadly, I should have known that is not CrossFit is about. But it did baffle me to see a bunch of names with CTB next to it in a given session.

[Leo]

ROM stands for Range Of Motion. It means that your range of motion is not full. For instance, not squatting low enough, going knees to triceps, not getting your chin over the bar every time, etc.

[Andres]

Hornet,

ROM = range of motion

Don't worry the acronyms will get easier. It seems like we live in a world full of them.

[Jacob]

speaking of all these asterisks from yesterday, my asterisk needs another asterisk by it (in the Sosa way). (no i'm not on the juice) Greg, (et al.), not that it matters much, just for my own peace of mind:

as Jack will testify, in the confusion of yesterday morning, i did not notice that we were to do 333 111 of back squats before the timed WOD. oops! so my hams and quads and glutes went into those thrusters more or less fresh, not fried like everyone else's. i hope this reverse asterisking confession is received in the way it was meant. (sorry to use the board as a confessional, but my name is up there on the board from yesterday, so this is the perfect karmic balance, i think.)

everyone else, great job: asterisks and non alike!

[Lamb]

ROM=Range of Motion.

Every exercise has a standard ROM that you should be completing to consider the movement complete. Trainers give the instructions before each workout on what counts as a rep and what is considering "scaling".

Hope this helps Hornet.

As a follow up I would like to echo what Koltse was saying the other day. If anyone catches me missing full ROM on anything including squats, which for obvious reasons are my Achilles heel (or ACL if you want to make is personal), please call me out and correct me. I am trying to make a conscious effort to police myself but a little help from some friends is always welcome.

Lastly to Big Brock: "Way to rep yo set" Just signing up for Sealfit will earn you my respect every day of the week and twice on Sunday, but going in and crushing it deserves a monster shout out.

[Hornet]

Thanks everyone for their responses! I definitely prefer full ROM for any exercise and or movement. Form and Function for anything is what I live by, inside and outside of the Box.

[alycia]

hola all the way from playa del carmen in Mexico I've taken a much needed little get away from work my first time to here and its amazing I highly reccomend it for anyone who need a quick getaway. The only thing missing is wccf or some of the members to push me to workout. I guess once again its why I always feel so lucky to be a member I cannot remember anyother gym I ever belonged to that I either felt guilty for not going or went through withdrawl from missing a wod.
I'm hoping to be back in the gym next week it'll be rough after a week off missed a few days before I left knee injury and attacked by a dog at work but hopefully will recovered and ready to be back giving every wod more then 100%
so I'll see my 6:30 crew maybe Friday but for sure Monday.
lastly amazing job brock I have a hard enough time completing the daily wods and as will lately has called them the bonus rounds.
To everyone else have a great rest of the week and an amazing weekend :)

[Beef]

In the same vein as Jacob, I shouldn’t have had a asterisk next to my name. I accidentally misloaded my bar (35lb bar +15lb plate + 10lb plate (whoops.) = an uneven 60lbs, and not 65.) I ran and corrected to 65lbs when I noticed mid-WOD, but the lack of weight no doubt made those 10, 9, 8 rep sets easier. Lame.

BUT, on a much more positive note, thanks a ton to Val and Brenda for encouraging me on the back squats, beforehand. I definitely would not have attempted or completed that 185 lb PR if you two hadn’t pushed me to do it… or told me that’s what was actually loaded on the bar. You gals rock.

[Brenda]

Beef, you were awesome, I still think you could have gone a little heavier, next time we're going to lie to you again and have you doing more, I know you can!

[Jason]

beef -- uneven thrusters? sounds harder. we could do our own version of http://media.crossfit.com/cf-video/CrossFit_DecaturUnevenGrace.mov

[Drew]

Beef - I think you deserve two asterisks for doing thrusters with uneven weight.

To echo the ROM comments, I find there are a handful of exercises that although one certainly believe they are doing full range of motion, there is usually some piece that is missing. Knees-to-elbows is certainly an excercise that full ROM can easily be missed even though that is one (like CTB pull-ups) that has very specific end point.

IMHO, ring dips seem to be the most commonly missed full range of motion excercise. Generally, those missing full ROM aren't even aware of it. Like Dole mentioned earlier, I didn't know I wasn't doing ring dips correctly until I performed a WOD with ring dips and didn't get the asterisk I thought I earned. It was then I understood what constituted full range of motion (with the lock-out).

[J. Marcis]

Couple things...

1. Just want to say that I love the discussion/comments going on about ROM, getting the asterisk, staying out of the red, doing the WOD as Rx'd, etc, etc... We should all be striving to be the absolute very best that we can be. That doesn't always mean having the best time, doing the most weight, or even scaling when you know you can handle more. This community continues to amaze me, as for the most part I see nothing but integrity in our box. Keep it up...we're all in this together.

2. I haven't really weighed-in yet on what Brock accomplished this past weekend, and I definitely want to. Brock knows how I feel about him, but I want you all to know as well. I am so proud of this guy. SEAL FIT camp is no joke - it will break you, I don't care how fit you are...it has more to do with your mental toughness. Can you keep going, can you endure more pain, more cold, wet and sandy. The camp began with 12. Brock could endure the pain...5 others could not. Five quitters! Brock refused to be one of them. As part of the SEAL FIT camp cadre, I was there to witness it all...and it was awesome! Brock was beaten down pretty hard on Friday - and Saturday, as I'm sure he'll let you know, was one of the absolute longest days - but he just kept going, never once thinking about quitting; and finished strong on Sunday. I think it's safe to say that Brock found his indomitable spirit during this past weekend, and has been changed.

With all that said, who's next? Seriously. We've developed a great relationship with the crew at SEAL FIT...lets continue the pipeline from WCCF to SEAL FIT camp. The next camp is October 23-25. I'll be out there once again to help run things. If you're interested, come find me at the gym or send me an email...and we'll start getting you ready.

Last thing... Good to be home!

[sean]

AM RESULTS: (*=RXD)

Paul 10:57
Doogie 24:26
Jack 30:00
Zeke 30:30
Bina 28:42
JRich 34:16
Drew 26:47
Mo 29:20
Katrina 24:26
Chaz 20:19
Casey N. 24:20 (1/2)
JJ 28:48
Colleran 28:25
*Slosher 16:29
Jane 28:36
Leslie 29:54
*Bryant 10:15
Dan W. 49:47
Amit 34:37
Lisa 29:32
Pat 30:18

great job AM crew, killer..

[Turts]

"Range of Motion is non-negotiable" - Greg Glassman

Attend any level 1 cert, read the crossfit journal, talk to any of our coaches and you will find that this is one of the main pillars of crossfit...'nuf said.

[steve b]

I just wanted to give Sean some props for awesome coaching and holding the fort down. We are lucky to have such a great team of coaches!

[Lamb]

The picture today has my mind wondering while at work and I am debating picking up some of these five finger shoes.

Can anyone tell me if the sizing charts run accurately? I found a site with no tax and no shipping cost but I hate having to return things when they don't fit.

Feedback would be appreciated.
If you don't want to clog the board you can email me at nathan.lamb@cbre.com

[Drew]

Actually, clog the board, b/c I am interested in sizing too, and also which type is best for CrossFitting.

Separate Note: Anyone know anything about or used NuBound? http://nubound.net/
They even offer discounts to CrossFitters.

[Maggy]

Hi everyone --

I just wanted to post to tell everyone how depressed I am that I haven't been in to the box in the last few weeks. Long story short -- last Saturday, the ER discovered a blood clot just under my clavicle on my right side. The doctors are still trying to determine what caused the clot, so I'm sort of banned from WCCF for a while. They think it might be something called thoracic outlet syndrome, which basically means there is not enough space between your first rib and the clavicle. Perhaps the muscle I've been building at WCCF might have invaded that space and caused the clavicle to push down on the vein, causing the clot.

So, anyway, until the doctors can figure out if that is the cause, I'm banned from heavy lifting. And as most of you can imagine, I'm really depressed about it.

Keep up the good work, and I hope to be back sooner rather than later!

maggy