090717 FRIDAY

diablo%20crossfit%20coach%20visits%20the%20dcf%20tent%20and%20crew.jpg

Coach Glassman visits the DCF tent at the 2009 CrossFit Games.

Workout:

Back Squat

3, 3, 3, 3, 3

Post loads to comments.

Bonus mini metcon to follow.

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Click here for complete article.

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  • Mark L.

    Good times in the 5, 6, and 7 (goodbye Shilpa and Prashant) classes.
    Josh also posted an 11:25 (RX) in open gym, and I made sure he took his rest periods. He actually forgot to do his double unders at the end of one round before the rest, and had to do them, then do his minute rest, so it might have actually had been faster if he’d been more awake.
    Carry posted the best time of the evening with 16:56 RX. Aleks, Miles, Adam and Scott all went “under 21”. Adam likes everything that way as a general rule.
    General feedback was that this was a really rough workout. Lots of groans. In preparation, we spent some time learning the feet on the rope, but unfortunately almost no one wore long pants, so there were lots of rope burns.
    I am going to miss Prashant and Shilpa and their smiling faces. Some people just bring the happy with them, and these two were like that.
    You can take that workout with you guys, though. We’re only going to do it again if you show signed proof you pay property taxes in the general area and your DCF membership is paid in full (with the auto-pay option).
    Last bit of news was that Riley is ALMOST on her kipping pullup. With just a little more upper body strength, she’ll have it. She’s got the form, but needs a little more oomph at the very last few inches. Let us know when you get it, Riley!
    Dante DID get his kip down after we had a little sidebar with he and Aleks, and he is now working on stringing them together.

  • Scott S

    I think we have differing perspectives of the word “mini”. I think the last “mini” metcon we did took over 15 min.

    That being said, they are a blast. Let’s call them “were trying not to scare people out of coming to the WOD” Metcon or “bust your ass like it’s a 60 second WOD” metcon 🙂

    Kate and I are considering a slow Paleo transition … TBD. Just thinking about it makes me want pie. Is that a bad sign? I guess I could take a meat/veggie pot pie and not eat the crust but Dutch apple sounds yummy.

    Sorry for the BART ride hunger rant. See you all at 6pm.

  • 6am.....Matt & Len

    Great Job Today Dave….
    6am was a hopping as usual

  • Big Dave

    0500 Class

    Joe, Donna and I working the squats and the Mini Metcon

    AMRAP for 10 mins
    5 – KB Swings
    10 – Situps
    15 – Double Unders

    Joe and I both finished with the Mini Metcon 8 rounds

    0600 Class

    Everyone this morning looking great with form on back squats and going heavy.

    Mini Metcon was commented as brutal where most of the folks finished over 10 rounds. Nice going gang for the morning class.

  • 6am.....Matt & Len

    Great Job Today Dave….
    6am was a hopping as usual

  • Scott S

    I think we have differing perspectives of the word “mini”. I think the last “mini” metcon we did took over 15 min.

    That being said, they are a blast. Let’s call them “were trying not to scare people out of coming to the WOD” Metcon or “bust your ass like it’s a 60 second WOD” metcon 🙂

    Kate and I are considering a slow Paleo transition … TBD. Just thinking about it makes me want pie. Is that a bad sign? I guess I could take a meat/veggie pot pie and not eat the crust but Dutch apple sounds yummy.

    Sorry for the BART ride hunger rant. See you all at 6pm.

  • Craig

    I think our members are going overboard with “mini” as well. Frankly, a good strength workout does not need a metcon. The metcon can hinder strength gains. I’m sure JJ will jump in on this.

    Metcons post strength should be 5-7 mins at most – and not after every strength wod. I do them after strength workouts only if I haven’t worked out in a few days.

  • 6am.....Matt & Len

    Great Job Today Dave….
    6am was a hopping as usual

  • 6am.....Matt & Len

    Great Job Today Dave….
    6am was a hopping as usual

  • Justin

    Have two tickets for the A’s game tonight that I am not going to use. I will be at DCF at 5 for whomever wants them, no charge.

  • Jeremy Jones

    Craig is correct. The idea behind the “mini” metabolic conditioning (aka “mini metcon”) workout after some heavy lifting is primarily two fold.

    For novices who haven’t developed the form and technique to go ‘heavy’ on the lifts, it allows them to still get a metabolic benefit (and break a sweat) after they work on form (because they can’t go heavy). The mini metcon allows them “to feel like they did something”

    For intermediate athletes or people who only come to the gym 3 times a week, it allows the building of some strength while also increasing work capacity. Although if someone is coming in more than 3 days a week (and doing metcons on at least two of those days), THE MINI METCON IS UNNECESSARY!

    If you have enough technique and experience to go heavy – you will be dizzy and have your heart pumping after every set. Many times you will have to sit down between sets. If you are at this level, and you are doing 2 – 3 mectons a week in addition to this training, the “mini metcon” can be even be un-doing your progress.

    This is turning into an article. . . I’ll just have to flesh this out and write it in a post soon.

    Just remember these things:

    -Mini metcons are always optional
    -They shouldn’t ever really go over 10 minutes (5min is better).

    -jj

  • Alan

    I would like to hear more on the MetCon as I look forward to them and really enjoy them, but I want to make certain that I’m getting the full benefit. After all, they’re never easy.

  • Mark L.

    The only thing I would add to JJ/Craig’s comment is that one of the main purposes of metabolic conditioning workout is “hormonal response”. It’s that “executed at high intensity” part of Crossfit that gives us the improved hormone profile (testosterone and HGH). This gives us improved recovery, better body composition, fat burning, etc.
    If you’re doing HEAVY backsquat for sets of 3, you’ve likely already achieved this high intensity goal, as Jeremy mentions.
    I put mini-metcons into every Oly program day of mine because I’m already close to my limit on recovery demand with just the lifting (almost 2 hours a day 3 to 4 days a week). Doing the DCF metcons in addition to my Oly would be too much. The mini for me, then, is my “cardio maintenance plan”. I also keep it from 4 to 7 minutes. Doing more will likely curtail my strength gains which is my main target at the moment.

  • Tami

    A HUGE shout of thanks to Amy for helping me PR on my back squats. I wouldn’t have attempted the extra weight without you telling me “add more”. You are so inspirational to watch, I was feeling the power just standing next to you.

  • Amy

    Excellent discussion gentlemen, thank you. I have found I like my metcons short and sweet, otherwise I cheat the intensity and they turn into long.slow.distance., which serves only to exhaust me and turn me into a crabby mother. That said, it takes some discipline to not overdo it. My brain is still recovering from the 60+ mile a week mentality I bought into for so many years of running training.
    Sarah runs the funnest Fridays. Today was an awesome strength day- watched Tami nail a body weight back squat not once but twice, Alessandro had his parents spotting him and it was quite the touching CF moment when he completed a heavy lift and bailed his weight with them standing at the ready. Stav did the mainsite WOD in 4:41 with totally legitimate full-extension at the top of each muscle up, them lifted him some heavvvvy weight.
    Worked my way up to 155×5, 160×3 and 165×2. Not too fluid or tight, that will come. Squats and COCONUT milk, b***tches. Then I did a rowing/burpee metcon. Embrace what you hate.

  • Ronnielo

    “Embrace what you hate” Great quote! Guess I have lots of hugging to do!

  • Holly

    LOVE LOVE LOVE the main crossfit site photo sequence today! Why can’t there be Crossfit Games every weekend?

  • Mountain

    In response to the squats & COCONUT milk comment, I’d like to point out that cow’s milk is paleo… if the cow is feral and you drink directly from the teat.

  • russell

    Great article on T-nation that talks about mixing the kool aid up and sipping from a concoction (is that even spelled right?)

    http://www.tmuscle.com/free_online_article/sex_news_sports_funny_grok/battle_of_the_strength_sports

  • jamie

    AMY, awesome job on those backsquats!!! You are rocking the weightlifting and I am so impressed!

    ALL Y’ALL, I have been waiting to see postings of results all day but haven’t seen too many!

    JJ, so if “intermediates” come in 3 times a week, I can assume that “PROS” are considered people who come in 4 or more times a week….thus I am a PRO! (For those who know me, you can see the comedy!)…..I am kidding all and wanted to give everyone a good laugh at my expense. =)

    See ya’ll later today!

  • Stavros @ Diablo CrossFit

    Worked out at 0930 with Sarah’s class. After warm-up, decided to do the 30 muscle-ups before back squats.

    30 M/U’s- 4:41, a new PR for me. I did them the same way as the Nor-Cal qualifiers, lockout to full extension.

    Then headed to back squats.

    135(3)-225(3)-285(3)-305(3)-315(3)

    I attempted 335, but took too long in between reps, concentration broke, and I had to struggle to get out from under the weight.

  • Scott S

    Hrmm…I read Russell’s article.

    I don’t know about you guys but I much prefer koolaid over applesauce. Anyways, JJ won’t let me drink any non-clear aqueous substances.

    And beware the female body-builder link. An older woman glanced over while I was innocently perusing that page (iPhone on BART) and I think she just about fainted. I feel like I got caught by my parents watching porn or something. Or maybe it was the fact that my iPhone finger navigation seemed more like I was carressing a digital (and ironically silicon) bossom. Ha.

    1.75 hours and counting until my first ever back squat.

  • luca z.

    I remember when I was following Greg Everet’s program, he even forbade me to run a 3k, even at a light pace, that was too much “cardio” and it would have hurt my chances of getting stronger, his Metcons were light and only on the days we were doing light Oly lift practice, Crossfit Endurance programs are nice and not too long.
    Kudos to my son Alessandro, he’s been coming to class on a regular base for the last month, and he’s getting stronger by the day, soon will come the day that I will no longer hold the bragging rights in the family, as it should be, but I’m going to fight hard for it, eheh

  • Craig

    30 Muscle Ups for time: 15:41. The case of beer is still available, Nick.

    Started at 1 every 20 seconds (to get em done in 10min). Got 10 done in 3 mins and started to fade: 15 at 6:30, and finally, 29 at 13:50. I had 1 min and 10 secs to get 1 more done and missed 2 times. Cursed very loudly (sorry Terry, Mark & Rob) and finally finished. Total mental breakdown at 14 minutes. It was like I forgot how to do a muscle up.

    Interesting workout. First time I’ve attempted and finished it in 3.5 years of CrossFit. Yes!

  • Mountain

    100 front squats (95#) for time.

    8:54

    Mark watched form & promised to no-rep if I ever failed to get below parallel, so I went ass to ankles the whole way. I got 23 in the first minute, and things just got slower and slower from there. I think sub-5 is totally doable, but that’s gonna take some work.

  • Stavros @ Diablo CrossFit

    Craig…

    Congrats! That is a huge accomplishment. Even thought it was 15 minutes, it should go on the white board. I’d venture to say that no more than 10-15% of all people doing Crossfit can complete that WOD as RX’d. Welcome to the club.