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13 thoughts on “Sat, May 10th”

1. Ok, will someone explain to me why the hell I thought I was going to be able to do Fran shortly after max effort tabata pushups?

2. “Life is tough … It’s tougher when you’re stupid.” -John Wayne

   Colm told me your time, maybe a bad day for you- but still a good day for anyone else!

3. Colm did I just read on the main site that you where doing kips.

4. jonny,

   Reuters and Associated Press are reporting that Colm was noted to perform a vertical pulling movement that seems to be powered by a wave of contraction from Core to Extremity. Although complete fluidity was not attained, it was believed this proto-kip will evolve into what is generally regarded by the CrossFit population as a “Kip”.

   We performed Hanging Squat Cleans x 3 today. Highest Weight recorded here, along with Tabata scores

   Dan (45Kg) – 6,4,4,3,3,4 (Pull Ups)
   John (50Kg) – 12,13,14,12,13,12 (Squats)
   Shane P (50Kg) – 9,3,2,2,2,2 (Pull Ups)
   Steve (55Kg) – 29,20,14,10,8,9 (Push Ups)
   Will – 24,18,8,11,8,6,5 (Push Ups)
   Fran score erased from Memory

5. colm, sometimes i wonder why you post a WOD as it seems recently you all just get together and do something completely different. well done on the “kipping” looks like ill have to practice my “power muscle ups”

6. Really depends on who shows up and if the wod is best suited to them

   Forgot Ruairi, since he trained later:
   65,70,75,80(ugly),80 – actual posted wod

7. I’ve heard reference to box squats before but have never really seen anyone doing them. I wonder what the rationale is because it seems like it pulls out the stretch-reflex and all hamstring recruitment.

   So my idea for “206″ is a deconstructed thruster: 103 each of front squat and push press, partitioned as desired. We would have to select a weight that isn’t self harm but is the most horrible, sickening, disgusting, revolting, baby-killing, maggot-infested, sorry, rotten, substandard WOD in all of crossfit.

8. Shane, the lads are doing “box squats” by the looks of things. You sit your ass down on a box/stool and come back up. Apparently it’s more taxing because you don’t have the bounce you have out of the hole of a conventional squat (disclaimer: I don’t know squat about box squats)

9. I’ve never done any box sqautting either, but from what I understand it almost completely removes the quadriceps contribution at the bottom and places the entire load on the posterior chain (mostly glutes and hamstrings). With enough training elite lifters are supposed to be able to increase the useful length of the stretch-shortening cycle at the bottom to over 4 seconds, or something.

   Apparently box squats are so brilliant that the guys at Westside Barbell (Louie Simmons’ gym) barely even do any conventional squatting outside of competition. Hard to argue with an entire building full of people who’ve squatted over 1000lbs, even if they are up to the gills in chemical assistance…

10. yes i typed in box squats and got paragraphs on the benefits from West side barbell but there main point was you could hit max loads on a box squat and not feel the muscle soreness as much a a full squat so be able to train more frequently doing box squats.

11. Aye, all that stuff only really applies to elite-level strength athletes though. Squatting BWx3+ must kick the crap out of you in ways I can’t even imagine.

12. Pingback: Crossfit Ireland - Forging Elite Fitness » Blog Archive » Sat, Aug 30th

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