CrossFit Watertown

Playing Cards

Pull-ups are hard: that's the plain truth. But, if you show up and do the work, you will get better at them: that's the plain truth too.  And there's simply no better exercise to test true functional body strength. Here, we see three grades of pull-up development. Jenny uses a Woody Band to provide some support while maintaining good form, Melissa needs no support but usually uses a bit of frog kick to provide momentum, while Kirk bangs out the very tough dead-hang pull-ups. (And kudos to Kirk for getting 85 dead-hang pull-ups during today's Deck of Cards workout!)

Losing Weight = Time to Go Shopping!

What do we learn from this photo? Three things:

1.) The Woody Band helps with pull-ups but not with photography.

2.) Sue is now working on her pull-ups!

3.) Sue (who's lost 59.999999999 pounds) needs to buy some new shirts: those old ones are way too big!

For your reading pleasure, an article about the measures that brides will employ to get thin before the wedding: Bridezillas On a Diet. But, if you know a bride who wants to lose weight, she doesn't need to try some crazy diet, she needs to come to CrossFit Watertown and get rid of it for good!

CrossFit: Just Like a Corona!

Jenny endures enjoys some Med Ball Cleans.

And, later, after a small pep talk on the "refreshing" aspects of the mixed grip during an extended set of deadlifts, Jenny had this sarcastic comment: Oh yeah, it's just like sitting on the beach in a hammock with a Corona in your hand . . .

(But congrats to Jenny, who made major strides today in finding and loving the bottom of her squat, as well as dialing in her dumbbell snatch technique!)

Without Reservation

This week's full-out recommendation: Starting Strength. If you're a CrossFitter, you're probably already familiar with Mark Rippetoe's fabulous guide to basic barbell training; and if you're not, buy it now. It is full of solid, well-reasoned, well-researched, well-crafted arguments and advice concerning lifting technique and the importance of proper form. There is so much good information packed into this book that I have read and reread it and still pull great tips out of it. And you have to love a man who lays it on the line like this: A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.

Here's Melissa, showing good form on her front squat, with proper foot positioning, high elbows, and good lumbar curve. (Her chin could come down a bit but we fixed that problem on the sequence after this photo was taken.)

Peaceful Sunday

Janice raises a kettlebell during some Sumo Deadlift High Pulls.

Today's Workout:

Rest

And, do you still drink soda? Before you pop that top, you might want to read this article from the New York Times.

Benchmark Saturday

Kathrine decided that the Overhead Squat was not difficult enough so she added an extra element by closing her eyes.

(Or, wait, maybe we just snapped the photo at the wrong moment. Oh yeah, that could have happened. Never mind.)

Today's Workout

Note: Standard is 95lbs for men (65lbs for women) for the OHS on this exercise, scale as needed. With pull-ups, scale as needed with bands or substitute ring rows. All substitutions and/or lower weights will earn the asterisk * (also known as the Barry Bonds Mark of Shame) in the posting of results. As always, scale as you need to in order to maintain proper form but keep striving toward the day when your results will no longer bear the BBMS.

Josh

Overhead Squat x 21

42 Pull-ups

Overhead Squat x 15

30 Pull-ups

Overhead Squat x 9

18 Pull-ups

Friday Funnies

At CrossFit Watertown, we're serious about our health: we work hard and we eat clean. But, sometimes, we just like to laugh too -- so, take a look at the WKRC-Cincinnati news crew just being goofy:

Workout of the Day

As many rounds as possible in 30 minutes of:

Row 1000 meters

Bear Crawl 140 meters

Max Push-ups

Sometimes You Eat the Bear

. . . and sometimes the bear eats you. Here, Becky and Kathrine are forced to stop and breathe while Sue and Jenny keep firing during "Karen" -- an absolutely horrible wonderful workout consisting of 150 Wallball shots for time!

Today's Workout

Fight Gone Bad

(If you want to know the details, visit the CrossFit F.A.Q.)

Seven Words of Wisdom

Can you offer wisdom in just seven words? That's the challenge over at Tara Parker-Pope's health blog at the New York Times: Seven Word Wisdom Contest.  There are some interesting entries -- and eventual winners here: Wisdom Contest Winners. But, as always, how can we apply this to CrossFit? How about these seven words:

Eat clean. Use your brain. Lift heavy.

Or, if you're front squatting: Open feet. Keep elbows high. Arch back.

Post your own seven words of wisdom to Comments, if you dare . . .

Tabata pull-ups. Melissa and Kirk. Very tired.

Today's Workout

Weightlifting Wednesday!

5x5 Front Squats

(Technique Work: Handstand Push-ups, Dips.)

Wish or Work?

The poster in the background says it all: Wish or Work? Those who really want a thing always work until they get it. Pluck makes luck.

Here's Sue, who has one of the best work ethics at CrossFit Watertown. No matter what we throw at her, she tackles it and finishes it, without complaint. She's an inspiration to us all.

Today's Workout

Frelen (Rowing)

5 rounds, for time, of:

1000m Row

15 Dumbbell Thrusters

15 Pull-ups

*Today's workout is a combination of the Fran and Helen workouts, as inspired by Eugene Allen at CrossFit Pierce County. His workouts are always unique and challenging and we thank him for providing us with Frelen, as well as Ninja's Mile, and the 400, among others!

**Reminder: There will be no 6pm class tonight.

Without Reservations

After this morning's workout, we were talking about books -- and the unfortunate occurrence when an author includes something questionable into their up-to-that-moment valid argument for their viewpoint: for example, a "clean-eating" advocate who then throws in a plug for protein powders and creatine. Well, what's the point of eating clean if you're going to then throw processed junk into your body?

But it made me think: what books could I recommend unequivocally? What viewpoint have I found so compelling that I find little argument with its merits? After all, that's what lead me to CrossFit -- the basically sound components at the CrossFit core -- eat clean, train your body in the manner in which you will use it, be part of something bigger than just yourself.

So here's the first in a Monday morning series: Without Reservations -- things/books/stuff that I can recommend with my whole heart. Today's entry: Running and Being by the late Dr. George Sheehan. You don't have to be a runner to appreciate Sheehan: any person (but particularly any person who loves sport) can find insight in his words on the importance of play in our lives and how our journey into suffering during that pursuit of sport reveals more to us than a thousand hours of sitting and thinking ever could.

Read excerpts here: Running With Doc Sheehan

Today's Workout

For time, 3 rounds of:

Row 500m

30 Walking Lunges

20 Kettlebell Swings

10 Deadlifts

Slosh Pipe Smiles

After their workout, Kathrine, Becky, and Jenny messed around with the Slosh Pipe for fun.

Today's Workout: Rest.

For your reading pleasure, a New York Times interview with Michael Pollan, author of The Omnivore's Dilemma: An Omnivore Defends Real Food

The Importance of Visualization

Visualization --  it can't be overrated. If you can see it in your head, you can do it. You simply must believe: it is the essence of all achievement. Whether you're stepping up to the barbell to Overhead Squat, you're entering a classroom to take a test, or you're about to head down a rock-strewn trail on your mountain bike, you must visualize your victory. And, in the moment, when things seem really rough and you don't know if you can go on, visualize again and believe. It is the path to success.

Kathrine, letting it all fly during Back Extensions in Michael . . .

Today's Workout

Karen

For time, 150 shots of Wallball.

17 Things CrossFit Has Taught Me About Life

1. There are good days and there are bad days and sometimes you can't tell the difference until you start.
2. Contrary to popular belief, sleep is not overrated. Not in the slightest.
3. Don't forget to breathe.
4. Just because it's raining doesn't mean you should cry.
5. Nobody ever said it was easy.
6. Pain is temporary. Pride lasts a lifetime. Sometimes even two.
7. Create a plan and stick to it. It may not always work, but if you stay focused and relaxed, it'll all end up just fine.
8. You've got to try. No matter what happens in the end, you'll have bigger regrets from not ever trying.
9. Strength and courage blossom from the sands of adversity.
10. Sometimes it's the little things that make the big differences.
11. Getting to the starting line is usually a lot harder than getting to the finish.
12. Listen to your body and your mind. And make sure you know when they're lying to you.
13. You can't change the past and you won't alter the future. Enjoy right now, right now.
14. Smile -- it does a body good.
15. Be supportive of others. We're all in this together.
16. It's okay to cry.
17. Don't forget to eat. Especially breakfast -- that's a really important one.

(Apologies to the author --  a triathlete known only as "J" -- who titled this "17 Things Triathlon Has Taught Me About Life" but since it applied to CrossFit, we took the liberty of changing his title. You can view his original post here.)

Jenny gettin' some Push Press in our Safe. Congrats to her and the Wed Night Weightlifting Women, who all achieved PR's in their deadlifts! (Becky/125, Jenny 135, Kathrine/141.)

Today's Workout: Row 5K.

Perfection and Motivation

I was going to write about the pursuit of perfection within the realm of CrossFit. There has been an interesting debate in the CrossFit community lately, prompted by Jon Gilson's excellent article The Non-Negotiability of Perfection, concerning the importance of proper form in timed efforts; Gilson argues that if we do not hold the standard in all of our efforts, then whatever the fruit of our labor, it is bitter and not sweet. Yet CrossFit Atlanta offers a well-crafted rebuttal (link) that less-than-perfect form, as long as it is not dangerous or easier, is acceptable and understandable as an athlete tires during a metabolic conditioning workout. So, where do you draw the line? Is it okay to accept less than perfection? Or must perfect technique be the overriding goal always?

And then it occurred to me: does any of this matter to the CrossFit masses? I'm not talking about Eva or Nicole or Greg or any of the CrossFit elite, nor am I talking about the Navy Seals humpin' out these workouts in half the time that it takes me and then finishing it off with a 2 mile swim and a run. I'm talking about what I'm guessing is a substantial part of CF Nation: the average Joe or Jane looking to lose some love handles and build a bit of muscle. I'm talking about the woman struggling to do pull-ups on the Woody Band. Does she really care if her chest is supposed to go to the bar or just her chin? Is it folly to talk about perfection when motivation to keep at it is really the paramount goal of the moment? Where is the line between motivating someone and discouraging them? If we attempt to pursue perfection all the time, is it a self-defeating game? Does perfection exist?

I don't know. Maybe, like the perfect golf swing, it exists only in our heads. And maybe that's where it should stay. My standard must be met for me: it may not be your standard, but does that ultimately matter? If you achieve a better "Fran" time but your form is compromised, does that make my achievement in the same workout any greater or less than yours? And should I even care? To properly assess this perfection debate, we must return to what is perhaps the primary reason for the timing of the CrossFit workouts: to provide motivation for our efforts. Motivation is, and always will be, personal. I can help to motivate you but ultimately you must motivate yourself. No one else can do that for you. Perfection may never be obtainable, but the motivation to want perfection is. Don't measure yourself against anybody else. Measure yourself against yourself. If you are a better person today than you were yesterday, rejoice. If not, work harder.

Today's Workout

"Tabata This"

For each exercise, 8 rounds of 20 seconds on/10 sec off. One minute rest between exercises.

Squats

Pull-ups

Push-ups

Sit-ups

Row (calories)

Keep track of the number of reps achieved in each round. Keep only the lowest score. Total all five exercises for final score.

The Power of the Group

Why do we CrossFit in groups? Because the energy of six people working towards a common goal simply totals more than 1 x 6. It becomes more like 60 x 6. Last night's 6pm class tackled "The 400" and stomped it: the energy in the room was phenomenal. The beauty of it is that everybody finished -- nobody quit, nobody threw up, nobody cried. And, considering the workout, that's saying a lot. Kudos to all -- including Jenny (who got her first double-under in the warm-up and also joined the Real Pull-up Club) and Becky, who is our new "Never Say Quit" gal. And thanks to Kathrine, whose quips made us chuckle throughout the entire workout.

Today's Workout

5-3-3-2-2-2-2-1-1-1-1-1

Deadlift

Monday Night Cleans

You've heard of Monday Night Football but have you heard of Monday Night Cleans? Sue, Becky, and Kathrine decided they liked Cleans so much that they should form a major part of last night's workout. (Or maybe we just all needed work on our Cleans.) Hats off to these three women for working hard to refine their skills on a technically complex lift. And extra kudos to Becky, who nailed her first double-under in jumproping last night!

Today's Workout

The 400

2 rounds of:

Row (20 cal)

20 Wallball

20 Kettlebell Swings

20 Pull-ups

20 Burpees

20 Dumbbell Snatches

20 Box Jumps

20 Back Extensions

20 Slamball

20 Push Press

(Note: We've enabled the "Comments" section so you can post your time and/or comments in real time, without prior moderator approval.)

Snow Day

Due to the inclement weather, there will be no 6am class this morning. The 6pm class will go on as scheduled.

Let the Double-Unders Begin

Congrats to Melissa, who not only got her first "double-unders" yesterday but who also posted the lowest time in the "Helen (Rowing)" workout. Nice work, Melissa! (Now you get to do those double-unders all the time . . .)

Workout of the Day

Rest.

For your reading pleasure, an interesting New York Times article: Preserving a Fundamental Sense: Balance

Kettlebell Swing Hair

Today's Workout

Helen (Rowing)

For time, 3 rounds of:

Row 500m

1.5 Pood (1.o for women) Kettlebell Swing x 21

Pull-ups x 12

Love, Support, and The Plyobox

Behold our new plyobox. 21'' tall and lovingly hand-crafted by the CrossFit Watertown Engineering Team, this plyobox will serve both as a landing spot for our highest jumps from the ground and as a step-up so that we can reach the pull-up bar and hoist ourselves even farther towards the sky. But, if we tire, it'll be there too, offering support until we have enough strength to re-grasp the pull-up bar and try again. Hopefully, we each have people in our lives who help us in the same way. If you do, give 'em a hug and let them know how much you appreciate them. Life is too short to keep the good words to ourselves.

Workout of the Day

Row 5K.

Sufferfest Thursday

Things Only a CrossFitter Would Say:

-- Give this one to me again sometime. I can get a better time. -- Melissa (after today's Sufferfest)

-- I have a weighted vest at home. I should bring it next time. -- Jenny

-- What did you do to my wife? -- Kirk (Melissa's husband)

 

Workout of the Day:

20/16/12/8/4 rounds of:

Dumbbell Snatches

Kettlebell Swings

Push Presses

Ring Holds (Seconds)

Flutterkicks

Burpees

(Complete 20 Snatches, Swings, etc. then 16 Snatches, Swings, etc. For the Ring Holds, elevate your body on the rings and count seconds. Flutterkicks are 4-count reps.)

Things That Stand Out

Two things that stand out from yesterday's WODs:

1.) Melissa, during her warm-up, engaged in conversation while doing pull-ups. Think about it. When pulling your own bodyweight to a high bar becomes such a familiar routine that you can listen and actively respond to the verbal inputs of another person while doing so, now that's something. Particularly for women, who have not been known historically as champions of the pull-up -- that is, until CrossFit. Thank you, Cross-Fit!

2.) Sue and Mystery Woman chalkin' up and cheering each other on during Cleans. Think about that too. When's the last time, in a regular globo-gym, that you saw two established women put down their purses, warm-up, put chalk on their hands, and cheer each other on to new records in their Olympic lifts? It just doesn't happen very often outside of CrossFit gyms. Inspirational!

Workout of the Day

Overhead Squat

3-3-2-2-2-1-1-1-1

Find your max overhead squat.

Sue works the Clean with good foot position and squat depth. Not perfect but we're improving -- nice work Sue!

Tabata Tuesday

Workout of the Day

Tabata This

8 rounds of 20 sec on/10 sec off for each exercise. Rest 60 seconds before moving to the next exercise.

Wallball

Walking Lunges

Slamball

Sit-ups

Jump Rope

Becky starts into her squat during her first bout with Cindy.  Becky came to us with a forward leaning squat but, after some practice with Goblet Squats and 12 rounds of Cindy, her hips are open and her chest stays high. Nice work, Becky! (Now, we're just going to work on looking forward when we squat, right?)

Visible Effort

Today's Workout

Cindy

In 20 minutes, as many rounds as possible of:

5 Pull-ups

10 Push-ups

15 Squats

A "sweat angel" left on the mat after a bout with Cindy . . .

Workout? No, Read and Rest.

Today's Workout

Rest.

Interesting article in the Costco magazine on Jack La Lanne, a man really ahead of his time. Read it here: Keeping the Faith. At the age of 42, he completed 1,033 push-ups in 23 minutes! At the age of 93, he's still exercising and eating clean. Go Jack!

Mary pounds out the back extensions during her first round of "Michael."

Benchmark Saturday

2008 brings a new focus to our CrossFit efforts and Saturday workouts will now be drawn from the CrossFit Benchmark Girls and Heroes Workouts. So, here's Michael (with the 400m run replaced by 500m row because it's cold and icy here in CT.) If you want to learn more about the Hero Workouts and the brave servicemen they're named for, go to CrossFit FAQ.

Michael

For time, three rounds of:

Row 1000 meters

50 Back Extensions

50 Sit-ups

Since our camera usually catches Jenny after she's maxed out and catching a few desperate gasps of air, here's one of her in action, tossing that 15lb wallball at the 8' target. Then she sat down and rested. (Just kidding! She blasted through the workout!)

Also, here at CFW, we've always maintained that fat is not our enemy, but excessive caloric intake is. Here's an interesting article from MSNBC which explains how America started down the low-fat path and why it might not be the best way: What If Bad Fat Isn't So Bad?

Exercise or Exorcise?

Some linguists maintain that the word exercise is derived from the word exorcise, meaning to deliver or purify from the influence of an evil spirit or demon. While this may or may not be how you feel during exercise, it is rare that we find actual photographic evidence of someone's personal battle with their exercise demons. Yet look closely at this photo of Melissa doing squats and, in the background, can you can see Sue waging some kind of Kendo battle with imaginary warriors? Knowing Sue, she kicked their little demon butts and then some!

Today's Workout

5 x 5

Cleans

Thursday Workout of the Day

Ninja's Mile

Row 500 meters

21 Kettlebell Swings

21 Sumo Deadlift High Pull

21 Push Press

Row 500m

15 Dumbbell Snatches

15 Ring Dips

15 Pull-ups

Row 500m

9 Deadlift + Box Jump

9 Rage Ball + Burpee

9 Kettlebell Clean + Push Press

Row 500m

(Think this looks hard? It is -- and Melissa tore through it in 24:50 this morning. Go Melissa!)

Becky gets some assistance from the Woody Bands as she learns pull-up technique. Look for her to ditch that band in about six weeks and pull herself up with nobody's help . . . 

Wednesday Workout of the Day

Rest.

New Year's Day would not be complete without a bit of CrossFit! Jenny gets full range of motion on the deep squat portion of Wallball while Sue sets herself for some fun, fun, fun Back Extensions. (Did we mention fun?)

Tuesday Workout of the Day

Happy New Year!

CrossFit Total

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

(For a full explanation of the CrossFit Total, click on the link above and read the free article in the CrossFit Journal.)

Looking forward into the New Year -- CrossFit, full speed ahead!