GSX Crossfit: Monday July 13

Monday July 13

3 Rounds

10 Cleans
400m run

2009 CrossFit Games Day II Video: HERE

19 comments:

Mo said...: 85 fo da cleans, 12:11

I heart Shelby. It's disgusting how cute she is at 6am but I lurve her for kickin' my butt all the time.

Yes G - Scout is hot at 6am too.; July 13, 2009 at 8:19 AM
Chuck9902 said...: Wow...welcome back to me! I thought I would punish myself for an extra long vacation with 155# squat cleans and boy did it work! Done in 13:36 and my legs are still wanting to cramp.

Great to be back hittin it hard with the group!; July 13, 2009 at 8:55 AM
CrossFit GSX said...: The theme for this year’s Games is Unknown and Unknowable. How do you prepare for such a competition?

The answer, according to Dave Castro, is constantly varied functional movements executed at high intensity. The main site programming is one of the best examples of such an approach, though definitely not the only one. Many of the 1,200 affiliates offer different variations on the same theme.

Dave is concerned, though, that some athletes have been training too much in a limited domain. They’re all doing functional movements at high intensity, but to be fully prepared for the unknown, we need to train regularly in all time and modal domains. He suspects that some athletes have been focusing too much on the heavy and short domains.; July 13, 2009 at 9:08 AM
david.griffin said...: Crossfit GSX is that a warning/threat/promise to us?

This WOD smoked me this morning. After Snatch and Wallballs I was hammered and I'll prepared. I don't even remember my time.

My hat it is off to Chuck and the rest of the 0600 crew who
blasted through this. Goodluck to everyone today, hope to read many posts.; July 13, 2009 at 11:54 AM
CrossFit GSX said...: We have to work on everything, not just heavy, not just fast, not what sucks the least/most. Work the gas tank, work the rings, or suffer the consequences. Have a longterm plan beyond being 'brutal'.

Thoughts?; July 13, 2009 at 12:12 PM
Ali said...: Chris has mentioned he'd help with MU's, can we incorporate that into the classes or offer seminars??; July 13, 2009 at 1:50 PM
Chuck9902 said...: Couldn't agree more Mike...functional should be all encompassing. What good is it if I record a nice time for today's WOD but face double unders tomorrow and know I'm going to stink it up? Gotta work it all. The challenge on skill work of course is time. I can't improve my double unders during WODs, I have to make time to improve them outside of WOD time. The goal of the Crossfit programming is not to produce a 400m stud, deadlifting machine or push up king but to produce a better all around athlete.; July 13, 2009 at 1:51 PM
ken c said...: gsx classes have already been working the long. anything out over 10 or 15 minutes is aerobic pathway. we have not been working the short and intense. anerobic. fran, grace, isabel, elizabeth and the like. our programming has been the opposite of dave castro's concerns.; July 13, 2009 at 2:34 PM
Kristy said...: Today's workout combines my two favorite things, if my legs weren't so sore I'd be there. We did wod#5 from day 1 of the games yesterday. 17:17 as rx'd. Loved it!!; July 13, 2009 at 4:34 PM
Ali said...: The problem with programming anerobic, under 10 min. workouts is that at GSX, a great % of people (myself included) are reluctant/intimidated with "going heavy." So, if I show up and go through a 5-8 min anerobic workout without going heavy enough, I'd leave there feeling like I didn't get a good workout. Not how I want to feel. What if we added a 5:15pm class dedicated to anerobic wods a few days a week??; July 13, 2009 at 5:01 PM
CrossFit GSX said...: Good point, Ali. Though we look at each WOD as part of a larger/longer cylce, not as a stand alone event. Not each WOD is constructed or scheduled to smoke/crush/kill/brutalize, but more so to add a very specific stimulous to the overall picture.

"Let's smoke 'em" is easy and counterproductive, and the last thing we're concerned with. "Let's do X to raise the overall fitness levels" is much more like it, again looking at the previous few weeks/lbs/times/temps/etc. Sometime's 5, 7, or 9 minutes really is enough, or even more than enough.

In the end the equation is roughly equal parts time management/fun factor/stimulous/stress/challenge/specific requests (WODS)/specific targeting (weakness/other)...

Much thought and heart goes into each and every cycle, I can assure you guys of that. We want to continue to encourage, guide, and share the path to elite fitness.

M

M; July 13, 2009 at 5:16 PM
Travis said...: Sounds like ya'll had fun this morning. The Army owned me this weekend...I was way tired to get up at 0500. I will see you guys tomorrow.

Any FGB IV...; July 13, 2009 at 5:17 PM
ava said...: Ali,
If there were a 4:30, 5:15, and 6:00 class, there would be no time for the few of us who do open gym to workout, since we can't workout during class time. You can still work on those elements even without a class, just like you are already doing with the extra strength work. Not everybody likes doing 2 WODs in one day, like you. :); July 13, 2009 at 5:57 PM
Chuck9902 said...: Ali, nice job sticking with the heavier weight for this WOD!; July 13, 2009 at 8:17 PM
CrossFit GSX said...: Community. Holler.; July 13, 2009 at 8:20 PM
Ali said...: Ouch! First time to REALLY push myself with weight. It only took 1.25 years!! Adding that squat made a huge difference. Thanks for the encouragement guys, I stepped up to that bar a lot sooner than I wanted to thanks to your yelling at me. 14:25 @ 75#. Also excited to jerk 95# after (it felt like it was going to fly out of my hands).

Ava - I see what you're saying about open gym time. Just trying to address the need for varied wods while still keeping people feeling good about their workout. Space is the real problem of course. Would be nice to run things
concurrently.

Thanks Chuck, it was tough but in the end I loved it. The addiction deepens...; July 13, 2009 at 9:35 PM
Shelby said...: I lurve you too mo!! -Shelby; July 13, 2009 at 10:19 PM
Mo said...: woot woot! Shelby lurves me back!

Ali - I will come and play wif you sometime. I can't make it by 5:15 but about ehh 5:25 or 5:30. I get off work at 5 yo. You can get my email from Secretary Deavers if ya want. :); July 14, 2009 at 9:47 AM
Ali said...: Mo - Would love to set up a playdate. It would be awesome to work strength with you seems you always kick my butt. Do Tuesday's work for you? Kids are in gymnastics from 5-6. I've been doing the 4:30 class on Tuesday, and like to work strength after the wod. I'll get your email...; July 14, 2009 at 10:07 PM