...just tuck your knees!
Back Squat
3-3-3-3-3
Cash out:
Max height Box Jump
Read:
Scaling UP by C. Plentus.
Quote:
"When you lose, you're more motivated. When you win, you fail to see your mistakes and probably no one can tell you anything."
- Venus Williams
Results:
Kristin T 175# 3 rep/ 31 1/4inch box jump
Jay E 425/25.5"
Becca 95/33"
Manny 130/25"
Gina 125/21"
Heather 125/21"
Mike S 140/34"
Drew 275/36"
Kara 143, 28.5"
Chris T 155, 28.5"
Kevin B 185, 44"
Meg B 143, 25"
Kim 108, 33"
John C 275, 47"
Jen S 150, 165x1, ??
Keith 305, 47"
Tamas 225, 37"
Susan 155, 28.5"
Ciera 85 (fs), 17"
Joe 195/42"
Olan 255/44"
Dorothy 170/26"
Mel 145/30"
Breanna 95
Tim M. 255/44"
Jen Schmidt 85/26"
Kathleen 110/26"
Mike C. 315/44"
Justin 210/42"
Joy 110/30"
Travis 185/37"
Denise 145, 155 x 2/36"
Diego 215 (PR)/42"
Sandy 118/20"
Lindsey 115/24"
Mike P. 305 (PR)/36"
Joe P. 165/36"
Luke 265/42"
Chris S. 275/36"
Matt G. 245/42"
LP 130/36"
Nathan 83/30" (PR)
Steph 225
Conor 275/46.5"
Ditty 170/30"
Charles 165/36"
Faby 200/46.5"
Jess C. 145/38"
Jason B. 255
J-Na 110/25"
Tidmore 175/36"
Stasie 125/13"
Tracy 135/??
Nick 185/46.5"
3-3-3-3-3
Cash out:
Max height Box Jump
Read:
Scaling UP by C. Plentus.
Quote:
"When you lose, you're more motivated. When you win, you fail to see your mistakes and probably no one can tell you anything."
- Venus Williams
Results:
Kristin T 175# 3 rep/ 31 1/4inch box jump
Jay E 425/25.5"
Becca 95/33"
Manny 130/25"
Gina 125/21"
Heather 125/21"
Mike S 140/34"
Drew 275/36"
Kara 143, 28.5"
Chris T 155, 28.5"
Kevin B 185, 44"
Meg B 143, 25"
Kim 108, 33"
John C 275, 47"
Jen S 150, 165x1, ??
Keith 305, 47"
Tamas 225, 37"
Susan 155, 28.5"
Ciera 85 (fs), 17"
Joe 195/42"
Olan 255/44"
Dorothy 170/26"
Mel 145/30"
Breanna 95
Tim M. 255/44"
Jen Schmidt 85/26"
Kathleen 110/26"
Mike C. 315/44"
Justin 210/42"
Joy 110/30"
Travis 185/37"
Denise 145, 155 x 2/36"
Diego 215 (PR)/42"
Sandy 118/20"
Lindsey 115/24"
Mike P. 305 (PR)/36"
Joe P. 165/36"
Luke 265/42"
Chris S. 275/36"
Matt G. 245/42"
LP 130/36"
Nathan 83/30" (PR)
Steph 225
Conor 275/46.5"
Ditty 170/30"
Charles 165/36"
Faby 200/46.5"
Jess C. 145/38"
Jason B. 255
J-Na 110/25"
Tidmore 175/36"
Stasie 125/13"
Tracy 135/??
Nick 185/46.5"
Olan, enjoy today's wod. It's a gift.
ReplyDeleteI'll see you at the 4:30
6am
ReplyDeleteKristin T 175# 3 rep/ 31 1/4inch box jump
Jay E 425/25.5"
Becca 95/33"
Manny 130/25"
Gina 125/21"
Heather 125/21"
Mike S 140/34"
Drew 275/36"
Strength exercises should be scored as a function of body weight for a male/female competition. Just sayin'
ReplyDeleteDrew - 128% of BW
ReplyDeleteSchwartz/Malone? http://www.ntctroopers.com/sites/6/PICNIC/Picnic_-_Schwartz-Malone_Formula.pdf
ReplyDeletewhat does that mean exactly jason?
ReplyDeleteI was wondering the same thing. Maybe percent of bodyweight is way off.
ReplyDeleteThe Wilks formula has always been popular to measure strength when considering varying body weights.
ReplyDeletehttp://en.wikipedia.org/wiki/Wilks_Coefficient
You can't just compare % of BW becuase the heavier person is always going to have a lower percentage. elite heavy weights have a smaller percentage than elite light weights. there are tons of formulas for comparitive strength that have lots of math I would never get. :-)
ReplyDeleteWhat about body weight exersizes...shouldn't those be scored as a function of body weight too ...just sayin?
Am I wrong to think its similiar?
CrossFit is awesome because weight classes don't matter....it averages out in the end. The most "cross" fit athlete is deemed the fittest. It punishes your weakness,whatever it is...forces you to work on your entire fitness....a beautiful thing
Just figured out what the heck jason was talking about....he was refering to dorothy's comment- in regards to her competition with olan.
ReplyDeleteDorothy there are strength calculators out there that determine relative strength not just by body weight, but also by sex.
http://tsampa.org/training/scripts/relative_strength/ Maybe olan won't get the win afterall :-)
At any rate...the body weight/strength discussion is always a good discussion to have!!
The couch that needs to be moved down two flights of stairs doesn't care how much you weigh. If someone can move more weight than you they are just stronger than you. And if someone can do more pullups than you they can just do more pullups.
ReplyDeleteThe competition between Olan and me does not include any fudge factor. It's a head-to-head "who's your daddy" throwdown. If there was normalization, he'd hardly ever win.
ReplyDeleteIf Dorothy weighs 100 pounds and she backsquats 300x5 and Olan weighs 200 pounds and does the same backsquat, Dorothy should get the victory.
ReplyDeleteSo, their strength is a percentage of their weight.
For example Coach P pulling 465 is MUCH more impressive then me pulling 465. If we were competing, I would personally give him the victory.
I totally agree with you Steph in terms that the lighter person will always be able to have a higher percentage. I did not know how it worked across gender. I thought maybe it would be fairer?
ReplyDeleteThat's nice of you Jason. I appreciate you personally letting me win.
ReplyDeleteThe Wilkes formula actually accounts for absolute vs. relative strength. In other words, since Steph is correct in that the lighter lifters (like me) will lift more percentages of their bodyweight compared to heavier lifters (like Jason), this fact is taken into account both for that weight difference and for gender difference.
Aka if you really want to compare yourself "pound for pound," use the Wilkes formula, not a bodyweight percentage.
Dorothy doesnt weigh 100 lbs.
ReplyDeleteDon't crossfit workouts at KOP normally account for relative strength with the men's and ladies RX weights/heights etc..?
That's a good point Olan. I think the issue occurs when you have a regular, good, old-fashioned strength day where you're looking for some sort of max weight.
ReplyDeleteOn a side note, I used to root for Dorothy, but after one of the workouts where everyone was yelling "Beat Olan," I think I've switched sides.
Kick her ass Olan!
the point is that even though Olan is bigger and stronger than me, I can still kick his ass on a regular basis. Don't feel bad for him. He secretly likes it.
ReplyDeleteThe Schwartz (men) and Malone (women) formulas are often used to determine the "best lifter" (across all weight classes) at powerlifting competitions . . . . total * coefficient (another link: http://www.apa-wpa.com/SCHWARTZMALONEFORMULA.html)
ReplyDelete9:30 results:
ReplyDeleteKara 143, 28.5"
Chris T 155, 28.5"
Kevin B 185, 44"
Meg B 143, 25"
Kim 108, 33"
John C 275, 47"
Jen S 150, 165x1, ??
Keith 305, 47"
Tamas 225, 37"
Susan 155, 28.5"
Ciera 85 (fs), 17"
Jen S, post your box jump to comments!
All I know is I want to be "Jay E" strong at my current bodyweight.
ReplyDeleteYour friend from DelVal,
Sheldon (and I weigh 185 after a Thanksgiving-sized meal)
I heart Joe A!
ReplyDeleteI think the best part of the morning was when someone bailed on a 185 pound attempt and Jay casually walked over, cleaned the 185 and re-racked it for the other person. Ya, I want Jay strength too.
ReplyDeleteSheldon!!
ReplyDeleteI did this one at school, although no music and being around 14 year olds is not that motivating.
305x3
4:30 results for Steph's class
ReplyDeleteJoe 195/42"
Olan 255/44"
Dorothy 170/26"
Mel 145/30"
Breanna 95
Tim M. 255/44"
Jen Schmidt 85/26"
Kathleen 110/26"
Mike C. 315/44"
Justin 210/42"
Joy 110/30"
Travis 185/37"
Welcome back Breanna!
5:30 results
ReplyDeleteDenise 145, 155 x 2/36"
Diego 215 (PR)/42"
Sandy 118/20"
Lindsey 115/24"
Mike P. 305 (PR)/36"
Joe P. 165/36"
Luke 265/42"
Chris S. 275/36"
Matt G. 245/42"
LP 130/36"
Nathan 83/30" (PR)
Steph 225
6:30 results
Conor 275/46.5"
Ditty 170/30"
Charles 165/36"
Faby 200/46.5"
Jess C. 145/38"
Jason B. 255
J-Na 110/25"
Tidmore 175/36"
Stasie 125/13"
Tracy 135/??
Nick 185/46.5"
It was nice getting to know everyone tonight! And despite a few minor bumps and bruises, we saw some impressive box jumps! Good work everyone!
thanks Mel! It feels good to be back although its a bit frustrating having to basically start from the beginning for me!
ReplyDeleteoops! sorry!
ReplyDeletebox jump 30". box jumps scare me.