March Total Results
24 Mar
3-24-2009
1) Overhead squat 10-10-10-10
2) 200m sprint x 4; 3 min rest
ROM work:
3 rounds:
wall slides x 6
wrist pushups x 5
We concluded our first 2009 challenge, the CrossFit Total, this past Saturday. Thanks to everyone for coming out and lifting big. Claire was the most improved for the women with a gain of 143 lbs on her strength totals! Mike B had a huge total. He lost 21 lbs of body weight – going from 210 down to 189 from January to March on strict Paleo and Biosig profiling AND he picked up 39 lbs on his strength levels. He is effectively over 4 x BW for his strength ratios. Awesome work!
| January Total | March Total | %BW-BW | Change | |
|---|---|---|---|---|
| Claire | 255 | 398 | 2.49 – 160 | + 143 ! |
| Jeri | NA | 433 | 3.14 – 138 | NA |
| Jessica | NA | 388 | 3.37 – 115 | NA |
| Lauren S. | NA | 363 | 2.52 – 144 | NA |
| Roche | 525 | 530.5 | 4.82 – 110 | + 5.5 |
| Men | ||||
| Kamal S. | 877.5 | 930 | 5.37-173 | + 52.5 |
| Jacob N. | 1100 | 1060 | 5.17-205 | – 40 |
| Mike B. | 725 | 764 | 4.04 – 189 | +39lbs |
| Jay T. | 985 | 995 | 5.26 – 189 | + 10 lbs |
| Eric W. | 560 (No deadlift) | 1055 | 5.02 – 210 | + 95 (not includ. deadlift) |
| XX | 855 | 872.5 | 4.59 – 190 | +17.5 |
| Scott | 775 | 770 | 4.61 – 167 | -5 |
| Chris C. | 840 | 830 | 4.11 – 202 | -10 |
| Nick G. | 785 | 655 | 3.28 – 200 | – 130 (missed Press!) |
| David T. | NA | 730 | 3.74-195 | NA |
People making progress from last week and a great/hilarious moment from the Total 
Untitled from CrossFit Portland on Vimeo.
Adam coaches Briana on the Clean and Jerk. A complicated movement and we had lots of practice last night at getting it right.
Nice job Karina and getting your C&J dialed in!
Just for the record, I gave my wife the same level of encouragement for each our children’s births.
…………………….She didn’t appreciate it either.
Kamal was awesome to watch. Each time he went to the bar he was full of fire, you just knew he was going to make it. Attitude is very important.
Hey friends, just a thought about Cross fit O-lifting:
I’m curious about the competing goals of high rep squat cleans and squat snatches during a high rep metcon w/o…
When we train for high rep squat cleans and snatches, the most efficient approach is to not finish the pull and to catch the bar low (I even saw Coach Burgener trying to teach a x-fit competitor to do this). While it makes sense in the x-fit games, the problem with training like this for people who are not expert lifters is that they practice NOT finishing the pull. And any good lifter will tell you that the key to big lifts is IN the finish of the pull.
My coach (a badass lifter and great coach, tom Hirtz) always taught that you pull for the power clean and catch the bar as high as you can EVERY time… that’s how you become a good lifter. Of course, you have to squat after you catch the bar on days when you are doing squat cleans and snatches so you become accomplished with this as well. AND, you have to do squat cleans and snatches otherwise you’ll never lift big weights. When you get good and are using light weights, you learn to meet the bar at whatever height you pull it to. Because of these competing objectives, it seems to me that the advanced w/o cleans last night may be better for beginner O-lifters and the general class may be more appropriate advanced lifters who know how to finish the pull already.
It seems to me that if we’re going to do high rep o-lifts we still need to have the athletes pull the bar as high as possible unless they are good lifters and getting ready to compete in the games. Once we have a room full of great O-lifters then we can do any variation (and I’ll just shut up and get out of the way).
Don’t get me wrong, I liked/hated the workout and am still sore in a good way. And of course, I defer to the coaches but I’ve always had this conflict with crossfit and its approach to O-lifting.
What do you think?
I think you’re spot on, Z. Especially after watching people do both WODS during the advanced class.
Ditto on being sore! Foam rolling and tennis balling my quads and traps has been absolutely excrutiating!
Yep Z-you bring up some great points about O-lifting, CrossFit, and the balance between the two. I can definitely appreciate your point about not doing high rep O-lifts, as it promotes less than perfect technique (especially for beginners).
On the other hand, I also love the simplicity of lifting heavy weight over your head 75 times. As long as it’s mechanically “safe,” you can get it there however you want. That’s CrossFit right? Becoming more accomplished at the movement is more efficient and thus faster. That said, Monday was definitely not a “technique” day. More of a gut it out grinder however you can finish day. I love it!
Anyway Z, thanks for the conversation and nice lifting. It’s great to have you back man!