Mon, Jul 7th

Posted on July 7, 2008 by Colm

Workout of the Day:
Power Clean
3-3-3-3-3-3-3

Post loads to comments. Compare to March 22nd

Will’s Deadlift/Thruster Workout

Hopper Deck – Anyone want a deck? We can get a group/affiliate discount.

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19 thoughts on “Mon, Jul 7th”

Colm on July 7, 2008 at 08:42 said:

http://picasaweb.google.com/lawlorat/ColmSNightsOut

Some of the photos from Amy from Saturday night. In case anyone’s wondering, Kyle led the charge on the clinkin’ & drinkin’ front!
Kyle on July 7, 2008 at 11:22 said:

So the hopper deck raises an interesting question: are the WOD’s meant to be totally random? I think this has come up in discussion before when there were two 10-k’s within a week of each other, and maybe the programming article in this month’s CFJ addresses this (which I have yet to watch). But I would argue that the daily WOD’s should not be completely random. However a test of general fitness such as the CF games should. Thoughts?
Colm O'K on July 7, 2008 at 11:36 said:

50-60-60-65-65-67.5-70
Eoghan O'K on July 7, 2008 at 11:40 said:

30-40-40-45-45-45-50
Colm on July 7, 2008 at 12:09 said:

Kyle,

I recall reading a while ago about CF Programming and how constantly varied doesn’t equal random. Can’t recall the source, but I think it could have been Tony Leyland in early 2007.

The benefits of the deck, as far as I can see, is to pose an interesting challenge to someone who without one would either skip a wod, pick something to easy or something they like. Or maybe they’re just for fun!

On the thoughts of programming I use a few questions when coming up with wods or a week’s/fortnight’s programming. Things like are we training enough skills? Are we getting stronger? What body parts are over/under worked this week? What components are over/under trained this week?

I also ask you guys for feedback and suggestions because, I remember a friend telling me about humans and random sampling. Basically, we’ll tend towards centre when asked to pick from a random selection. So, I wonder do I tend towards the exercises I like, or like to coach on?

Definitely agree that a test of fitness should be randomly drawn.
Will Walshe on July 7, 2008 at 12:37 said:

Kyle – I’ve been trying to figure out Coach’s programming for a while, and my inexpert assessment is that the time domains are fairly randomised while the movement patterns are periodised in some arcane and complex fashion.

Metabolically, you’re kept guessing, while local muscular fatigue is kept at managable levels.

The hopper deck is just a bit of fun as far as I can tell. I think they’re deadly!
Ed on July 7, 2008 at 14:39 said:

Koppabergs Colm? Not cool man!
Ruairi on July 7, 2008 at 14:50 said:

My take on the programming is that it’s probably better if someone has a loose overview of what workouts are coming up and tweaking things so that all the bases are covered to some extent and we don’t end up with some anomalous reptition of workouts which lead to legs being totally burned out or something (another ‘Black Wednesday’). Seems reasonable that there’s a distinction between genuine randomness and constant variation.
Colm on July 7, 2008 at 15:14 said:

Ed,

It’s Kopparberg (please note the R) – and we drank Pear, the only acceptable form. And it’s cool as I invented Kopparberg, along with CrossFit, Christian Bale and Pat Barber.
Ed on July 7, 2008 at 15:41 said:

Apologies for the mistake. I’m unfamiliar with girlie drinks, and as such have trouble recalling the properties of same, such as the spelling. Or maybe I was too hammered to read the bottle the last time I drank one!
Ruairi on July 7, 2008 at 16:32 said:

Well…

70, 75, 80, 82.5, 85 (F)…

…and then as I was thinking of dropping down the weight on the next set I noticed that the collar of the bar had cracked clean through. Must have happened when I was replacing the bar on the ground. Didn’t drop it from a height or anything…. Dunno. I called it a day after that.

Getting on to Mick from Irishlifting.com to see what the story is about a warranty.
Ruairi on July 7, 2008 at 19:14 said:

Mick is delivering me a new bar next week, no charge. He said he has had this happen once before in 200 bars.

Can’t really ask for fairer than that?

http://www.irish-lifting.com
Ruairi on July 7, 2008 at 19:39 said:

Sorry- not next week, I meant this week.
Ed on July 7, 2008 at 19:39 said:

Hmmm, 60-65-67.5-70-65-65-62.5

These seemed to really wreck my shoulders. 70 equals my previous 3rm, which is ok. Elbows are bolloxed. There’ll be numb hands in the morning methinks.
Kyle on July 7, 2008 at 22:46 said:

Will–just watched your video and I have to say my favorite part was when you called youself on the burpeen clap and did one more. Strong work.
Colm on July 8, 2008 at 09:29 said:

Hey Shane,

Actually more people than not train on non consecutive days, and I look to improve whatever’s weakest imo in the athletes that train on those days. I also have to factor in scaling, equipment considerations, and what jokes I’m going to bust out.

I reckon, given Will’s scores, we should all listen to more Kenny G!

Good scores and a noted improvement in technique yesterday. Nice work everyone. Welcome also to Pete, who learnt how to deadlift yesterday.

Amy – 20,22.5,25,25,25
Jeff – 20,30,40,40,40,40(f)
Kyle – 50,55,60,65,70
Robbie – 20,30,40,40,45,50(f)
Scott – 20,25,325,40
Shane F – 20,30,40,50,55,60,65(f)
Shane O – 20,30,40,50

Peter – 10,15,25,30,40

Tabata Push Ups
Shane F – 23,16,9,7,6,5
Scott – 18,4,2,2,1,1
Jeff – 16,14,9,4,4,1
Colm – 21,14,9,7,6,4

Tabata Squats
Amy – 13,11,11,11,11,11
Shane O – 13,12,11,11,11,11
Robbie – 17,20,16,16,15,16

Tabata Pull Ups
The Kyle – 12,8,8,7,7,7
Will Walshe on July 8, 2008 at 10:31 said:

Shane, The only noise in the background was someone next door operating a lawnmower. I did my best to edit it out. Given this, I’m delighted to report that I don’t know who Kenny G is.
john on July 23, 2008 at 20:01 said:

Hello all, I see that this is an older post, but I am one of the creators of the Hopper Deck, and so I feel like I can maybe weigh in a little. The deck was primarily designed to help people who would be out of touch for stretches, or wouldn’t be able to complete the main site wod due to lack of equipment etc… I personally did all of the programming for the deck, and so what I tried to do was throw in some tough familiars in places, and also promote balance through out the deck. Some workouts are long drawn out slug fests, some fast. Most of the movements in CrossFit have been represented, and done so in a balanced way, in other words; I didn’t want a ton of pull ups and no hand stand push ups at all. Anyway, at the end of the day, it is a novelty item that has some really cool designing (done by my brother) and also allows people who can’t get to a computer a chance to get some. Hope this helps.
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19 thoughts on “Mon, Jul 7th”

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