1/8/13

A1. floor press: 3-3-3-3; rest 15 sec
A2. dip @ 30X1: max x 4; rest 15 sec
A3. ctb pull-up: 12-15 x 4; rest 3 minutes
+
for time:
50 double-under
25 kb swing, 24kg/16kg
50 double-under
25 box jump, 24"
50 double-under
25 kb swing, 24kg/16kg
50 double-under
25 cals - C2 row

*post loads/notes/time to comments

“Success is achieved by development of our strengths, not by elimination of our weakness.”
- Marilyn Vos Savant

It's All About the Gut
*post thoughts to comments

Comments

[Glazer]

Tuna, here is the video in which Grumpy cat speaks. I mentioned it because of tuna, which is apparently one of her favorite foods: http://vimeo.com/54953791

[Brent M]

Early AM Workout:

A1. 185-205-205-205
A2. 10-10-6-5
A3. 15-12-12(9+2+1)-12(6+2+2+2)

"Metcon": 7:56

[JWoll]

A1. 225x3x4
A2. 5, 4, 3, 2 (ring dips)
A3. 15x4 (not ctb)

metcon: 7:47

[Pump Time]

Would someone please educate me about floor press? I can't figure it out. It goes against many of the crossfit basics, like full ROM, we don't see it in the games....it is a strange bird to me.

I def recognize that is can give u a sweet chest pump, but can a coach please educate me on this?

[Puddles]

Re: Goruck Challenge. Mike & SPS my e-mail agreilly@gmail.com. Let's make a plan.

[doogie]

Pump time, I believe the floor press is an exercise that a lot of swole power lifters use to work on breaking through bench press sticking points.

My triceps are getting a pump looking at this workout.

[hornet/170cm/63kg]

@pumptime, don't ask just do!

@doogie, what muscle of urs is getting pump when you did yoga? lol

@puddles, i know another guy is interested in Goruck. i will send him ur way

[Dingo]

At Puddles, Mike and SPS- Go Ruck? Strap on a pair and commit to Kokoro. Head out to CA and do the SEALFit weekend. If you survive you will become part of the CADRE. Only a very few and very important people at the box are part of the CADRE. Think of it as a secret society with muscles.

[Dole]

*Mussels

Dingo meant mussels, we have a steam every few months.

[hornet/170cm/63kg]

Dore! ROR! i ruv steam mussres.

[Hooch]

@Puddles...I will start an email chain. I am waiting to hear from the goruck guys.

@Dingo...I looked at KoKoro and am shooting for the Oct. session. We will see in June how I look compared to the min requirements. I already have it scheduled with work!

[Otis]

A1. 205-225-225-235
A2. 8-8-6-6
A3. 12-12-12-12 (not unbroken)

Metcon: 8:16

[Banjo Mike]

A1:225,245,245,245
A2:7,7,4,5
A3:12x4 not unbroken and real ugly!!!
Metcon: 11:10 Double Unders also real ugly!!
Overall pretty humbling day!!
Have a peaceful day WCCF!!!!!

[Puddles]

@Dingo, the most important question is does Sealfit give you a badge/patch? See, Goruck gives you a patch, which I will stick on my Goruck backpack. No patch, no challenge. Why? This is why you need a stinking badge!...

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

[Pump Time]

It sounds like floor press is a good fit for me because I like to get jacked and pumped!

@doogie - we need to make PumpTown Oly Patches

[Sheena]

Pump time- The floor press is a great bench press alternative. If J$ were to program the bench press, we would need A LOT of actual benches to accommodate the larger class sizes at night, even if we were to partner people up. Until then- it's floor press time.

Can you get your bench press fix in on Thursdays or Sundays?

[Pump Time]

Whoa whoa - easy there. Lets not jump to conclusions. I def don't neeed more reps and sets!!!!

I see - I see - I was not thinking logistics. I was hoping for some whacky, crossfit biomechanical, head slapper. Well good then, I was starting to feel like I was missing something very obvious that I should know.

[hornet/170cm/63kg]

pumptime, think less and the obvious will come to you my grasshopper.

dingo, will there be annual wccf bowling this january?

[Pump Time]

Ahhhh - crossfit community is infinite source of knowledge, Master Hornet

[teenwolf]

fp 155#x3x3; 175#x3
maxed at 8 on the dips
ctbs weren't. went for high pullups. felt ok about that.

metcon: did 150 singles for each set. finished at 9:20. felt good.

[RMG]

Floor Press: 155, 155, 165, 165
Ring Dip: 8, 6, 6, 4
CTB: 12, 12, 12, 12 not unbroken

Metcon: 7:07

[Coach Cori]

PumpTown Oly Patches! Let's make this happen!

[Cheston Bogue]

A little more on the floor press... From what I understand, during the bench press range of motion, when your elbows break parallel your lat actually kicks in to help. Above parallel your delts kick in. At parallel is where most people experience their "sticking point". This is why when doing a proper floor press you want to come to a complete stop and "un-load" the muscles (basically you pause and briefly release tension at the bottom of each rep). The floor press is used a bunch by West Side Barbell to help train the midpoint of the bench press (http://www.youtube.com/watch?v=R39aAqXYcCg). West Side Barbell is notorious for some major pump!

[Pump Time]

Cheston,

ur doing too much, do less

[Kendra]

Floor Press: 95-95-105-105 (should have done 105 on all sets)

Dips: 6 - 8 on all sets. Used the thin yellow band and made sure to get full ROM each time

CTB: Got 6-7 unbroken each time then tried to get big kips to finish off to 12

Metcon: 10:30ish. DUs didn't help my time.

Great workout tonight!