LogsItAll Rankings

Saturday, September 15, 2007

Fight Gone Bad, Week 2

"Weight Gazing"
By Ray Kaplan

You've seen the weight gazers on the floor. They're the ones in the middle of a kickass Fran or a raging FGB who feel the need to pause and assess the apparatus they've just spent hard won reps lifting, pulling, or slamming. Why? Because they have fallen into the mental trap of weight gazing. Most commonly they're just coming off a metabolically demanding exercise, and they spend valuable moments pausing before engaging a strength component. In our Fran example, the gazer comes off the pull up bar and stops for 10-30 seconds before starting to negotiate the Thruster. Instead, our intrepid Crossfitter should grasp the bar immediately and crank out as many reps as possible, even if it's only one or two, to break the psychological pause of moving from one exercise to another. Once that positive feedback cycle of exercise / progress / exercise has resumed the athlete can start to accurately assess his or her rest needs. The trap of weight gazing is almost exclusively mental - of course we're tired, but we make negligible metabolic recovery by abstaining from that first rep.

We've often times heard Jerry say "Rest Smart" - take three to five deep breaths and fire it up again. Utilize this technique and see valuable seconds recovered, intensity retained, and inevitable improvement achieved.

We shot 28 lean and mean CrossFitters through our FGB Prep workout this morning!

The atmosphere, attitude, intensity, and spirit was downright amazing!

We hit it again next Saturday, think we can get 40 people?
Come join in on the FUN!


FGB Prep Work:In this work-up you move from each of five stations after a minute. This is a five-minute round from which (Today) a Two-minute break is allowed before repeating. This event calls for (Today) 3 rounds. The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep.


The stations are:

1. Dumbbell Thrusters
2. Kettlebell high-pull
3. Box jump
4. Barbell Push-press
5. Pull-ups

As a Motivator we added a multiplier to the Chins depending if you did them assisted or unassisted.

Big Blue x .5
Green band x .6
Small blue x .7
Pink band x .8
2 thin band x .9
Very thin band x 1
Full Chins x 1.5

Learn More About our Saturday September Series
"Fight Gone Bad"


Raymond said...

This is the most people I've ever seen rocking crossfit at one time. Awesome work by everyone. I can't wait for next week!

Jerry Hill said...

Pro Women:
Adrienne 291
Andrea 259

Pro Men
Mike 355
Fred 305
Chriss 291
Joe 253

Mod PRO Men, 75 KB but 65 PP:
Ray 340.5
Jack 329

Pack: Standard Women
3 rounds
Leslie 314.5
Laura 275.5
Keturah 224
Elise 209.4

Pack: Standard Men
Declan 308.5
Reagan 277
Jeremy 257
Steven 294
Ewan 249

Porch: Modified Women
3 rounds
Iman 279
Betsy 199
Katie 187.8 (35lb KB)
Robin 174.9

2 rounds (first exposure!)
Zeb 182
Andy 176
Adam 143
Richard 133
Wells 130.5
Aimee 109
Kristina 101

Adrienne said...

DETERMINATION! That's what I see when I look at all of those pictures. It's all in the eyes and it spreads like wildfire in Crossfit. It was great seeing Capital Jiu-Jitsu represent this morning. Great job everyone! Can't wait to hit it again and harder next week.

Mike M said...

That was quite a turnout yesterday, very motivating. It's great to see the garage and big box Crossfitters coming out.

Lauris said...

I'm sorry I missed such a great turnout, but I was still inspired to get a great workout in today (Monday). Ray your comments are right on! I really used that during this workout, resting for 3-5 breaths when I had to. The months I have worked out with all of you has taught me more than I realized. I don't think I could have done these workouts on my own before.

I did the pro workout, w/ 52 lb KB HP, 55 lb Barbell PP and 15 lb DB thrusters. My score was 305.5! I almost felt like puking after round two, so my third round fell off a little bit.