May 8, 2012 « CrossFit So Ill - Forging Elite Fitness in Carbondale, Southern Illinois

May 8, 2012

by Emma on May.07, 2012, under Uncategorized

Did everyone see the Super Moon this weekend????

Who’s Ready for the Squat Challenge?????

Please refer to Monday’s post for details. Challenge begins on Wednesday, but we will accept sign-ups through Close of Business Friday. Everybody loves SQUATS!

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3 Rounds

Run 800 Meters

Rest One Minute

Immediately after your one minute rest on your final round, you have 5 minutes to establish a One Rep Max Clean and Jerk

*Final score will be time from 3 Rounds (including all three rest minutes) converted into seconds, minus pounds from highest successful lift x 5. If you do not care about your final score, just tell your trainer what your time was upon completing the 3 rounds (including rest) and tell them what your highest lift was*

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Post Run, Highest lift and Final Score to Comments

30 Comments for this entry

Antonio
May 8th, 2012 on 7:30 am
Run::: 11:32
1RM C&J::: 175 lbs (then, 180 lbs after the 5 minute cut off, new PR)
Final Score ::: -183 points
Good job, Holly! Impressive.
Thanks for encouraging me to add weight, little Rabbit (KK).

Reply
Vanessa Frost
May 8th, 2012 on 10:08 am
run: 15:32; felt good! strangely enough, i’ve missed running
1 RM C&J: 158, lower than my 1 rm but only 5, which i think isn’t too bad after 1.5miles.
final score: 142

thanks for wodding with me trish!

Reply
Emma
May 8th, 2012 on 10:18 am
Really good read guys. It is NOT about calories in and calories out. Not all calories are created equally!

http://www.thedailybeast.com/newsweek/2012/05/06/why-the-campaign-to-stop-america-s-obesity-crisis-keeps-failing.html

Reply
Trish
May 8th, 2012 on 11:47 am
You’re welcome Vanessa! I had a blast wodding with you this morning!

Run was 18:55; 1 rm C&J:143; for a grand total of 420

Beth, I guess there was another minute of rest after the last 800m…sorry

Reply
Trish
May 8th, 2012 on 12:07 pm
Emma:
I particularly liked this quote, “The problem is, the solutions this multi-level campaign promotes are the same ones that have been used to fight obesity for a century—and they just haven’t worked.”

Makes me think of Einstein’s definition of insanity–doing the same thing over and over and expecting a different result…one of my favorite definitions.

Great read, thanks!

Reply
Vanessa Frost
May 8th, 2012 on 12:36 pm
whoops guys, my push jerk was 163, not my clean and jerk!

Reply
Derek
May 8th, 2012 on 1:13 pm
My run time was 13:38 and my clean and jerk was 185 (got 195 after the cutoff). Didn’t post my score at the box because we had to get back to work, but it was -107.

Reply
Julie
May 8th, 2012 on 1:25 pm
14:13 for the fun and 98lbs for clean and jerk, should have done more but ran out of time and was too busy watching holly,very impressive! Final score 363

Reply
Mia
May 8th, 2012 on 1:26 pm
Seriously wishing I had stretched more post half marathon on Saturday because the cramp that ensued in my ass/leg/calf after round two of that run took me from within 15 seconds of Joel to being passed by a number of people! UG!

13:58 including the last minute of rest, then 148lbs mx’d (squat clean) for a score of 98.

Thats a 20lb PR from last week’s squat clean, so I’ll take that, and honestly, I think I could have done more! I like maxing out weight when I’m warm, not as the first thing in a workout.

Reply
Emma CFSI
May 8th, 2012 on 1:32 pm
And that just makes your score more impressive Vanessa! Being able to do a clean at one weight and jerk at say, the same weight, does NOT mean that it’s easy to get that weight in a clean and jerk! It is taxing on the body to clean an incredibly heavy weight. To then go straight into the jerk versus just doing a jerk off the rack is much more difficult. I can clean 178 lbs. Does that mean that I’m going to be able to clean AND jerk 178? Probably not! I’ll be so damn tired after standing that weight up, it’ll be impressive if I can even get 10 lbs lighter than that.

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Angela B.
May 8th, 2012 on 1:33 pm
16:07 for the run. 103lb for the C&J…Total score of 452.

Reply
Emma CFSI
May 8th, 2012 on 2:27 pm
Like Trish said, make sure the first part of your score is your run time including ALL THREE REST MINUTES. It says that on the board and in posted WoD.

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anna
May 8th, 2012 on 4:44 pm
18:46 for the run. 78 lbs. for the clean and jerk. No final score…just happy that running is getting easier and I’m lifting heavier weight than the last time I tried!

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Kelli
May 8th, 2012 on 5:18 pm
13:17 for the run and 103 for my 1 rep max……final score 282??? (darn you basic addition, subtraction and multiplication!)

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Mallory
May 8th, 2012 on 5:23 pm
Run was 16:27 c&j 133 lbs

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Moss
May 8th, 2012 on 6:12 pm
12:38 run, 215 cj, -317 score.

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Mary CFSI
May 8th, 2012 on 6:32 pm
Run: 13:55, clean & jerk 113 = 270 Rx’d

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Kathy
May 8th, 2012 on 6:40 pm
Thanks for the article, Emma! Didn’t make it in today, but ran many 800′s on my own

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Jimmy
May 8th, 2012 on 6:44 pm
12:11 run. 235 clean and jerk. Total -444

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Jimmy
May 8th, 2012 on 6:45 pm
And a PR on overhead squat after the wod 225

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Dustin
May 8th, 2012 on 6:53 pm
13:35 for the run. 295 lbs for c & J’s. -660 for score

Thanks to Jimmy and Jen for the math help

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Robin L.
May 8th, 2012 on 6:54 pm
15:33 for run and 98 lbs clean and jerk…total score 433

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Christina G.
May 8th, 2012 on 6:57 pm
12:31 on the run. 103 for the clean and jerk. total score 236 rx’d

Reply
Jenny V
May 8th, 2012 on 7:36 pm
16:45 for the run total an a clean and jerk of 118# for a total of 415. Ended up getting 128# after the 5 minutes. I hate running.

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HHE
May 8th, 2012 on 7:38 pm
13:19 for the run. 168lbs for the C&J. New pr. And then I got 178lbs for me clean. Very happy. Almost had 183lbs.

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Craig
May 8th, 2012 on 8:25 pm
13:51 run. 195lb for the C&J. (10lb PR)/-144 total score

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Sedonia
May 8th, 2012 on 9:30 pm
20:56 for run, 78lbs for clean and jerk.

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Jenna L
May 9th, 2012 on 9:23 am
13:23 for the run and 108 lbs. for the clean and jerk. =]

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Kristin CFSI
May 9th, 2012 on 10:12 am
12:51 on the runs and 158 lb max C and J. Total of -19 Rx’d I believe. Cleaned 163, but couldn’t jerk it. Power cleans felt much better, though. So…..For this week…..Antonio (1) and KK (well, not 1)……so far…..

Reply
Evan
May 9th, 2012 on 9:48 pm
17:35 on the run and 105# on the clean and jerk = 530…thanks for all the help on my form

Reply

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Testimonial
I’ve never written a testimonial and I don’t know the proper etiquette, so this may be a little rough. Before joining CrossFit So ILL, the most fit I had ever been was in high school when I played soccer. After high school, I went to the University of Illinois and drank a lot of beer and worked out very little. I was lucky not to gain a significant amount of weight, but when I look back at it/me, I can definitely tell I wasn’t the same person I am now.

When I moved to Carbondale, IL in 2010, I had never even heard of CrossFit. I saw CrossFit So ILL when I was walking down the strip to buy books, and some woman wearing scanty clothing with tattoos was standing at the door yelling at people running down the street. My friend turned to me and said “wow, that’s intense.” I had no idea. I worked out occasionally at the University’s Rec, but nothing serious. Just enough to keep some of the beer and taco bell weight off. In the winter, a friend of mine from U of I mentioned something to me briefly about the CrossFit box he worked out at in Knoxville, Tenn. He told me it was amazingly addictive and he loved it. He used the words Paleo and kipping, but, at the time, those words might as well have been Chinese or written in WingDings font. I had no idea what they meant. I told him I would check it out at some point . . . when I could find the time. Silly me.

I didn’t really get serious about fitness until the next summer (May-June 2011). My mother was diagnosed with Type II Diabetes. It doesn’t seem like a big deal now, because she closely monitors herself and watches her food intake, but, at the time, when she told me on the phone she had diabetes, something hit me hard deep in my stomach. It sounded so serious! The next day I began running more and started watching what I ate. I trained for and ran a half marathon in Champaign, IL. I was finally starting to get a little healthier. My friend got on me again about CrossFit so I finally decided to come into the box and try one of the free classes.

Since joining CrossFit So ILL in June of 2011, I have seen many changes in my life physically and mentally. The free class was an eye opener. I don’t even remember what I did, but I remember it being extremely hard. I thought I was in shape because I could run long distance. These movements and cardio were completely different! I signed up for an Unlimited Membership, but it still took me a few days to work up the courage to go back. I remember exactly what I did the first day of my actual membership. It was a “strength” day and we were doing back squats. I couldn’t ever remember doing back squats in my life. That was something the football players did in the weight room, not soccer players. Emma paired me with Jeff R. and I had no idea what I was doing, how much weight to put on, etc. After putting on a very light weight, I did a couple squats and Emma kept telling me to get lower. It was this day I found out my hips are not that flexible. I dropped the bar (175 lbsx5 – not full range) and Jeff looked at me and said “clean it up to the rack.” I looked at him and said “are you fucking kidding me?” I would never have dreamed of cleaning 175.

Fast forward a little. I began coming to the box more often, but “resting” on days there were overhead squats or anything that I thought was really hard. I scaled double unders because they didn’t make sense to me and pull ups were extremely hard because I hadn’t figured out this “kipping” thing. To remedy the first problem, I bought a rope and started practicing DUs at home. To remedy the second problem, I promised Emma I would work out with her in the afternoon if she promised to help me learn to kip. She spent some extra time with me teaching me how to kip. This was before “open gym” so she really didn’t have to help me. That impressed me a lot and kept me coming back to improve my weaknesses.

Fast forward a little more. It took me almost 10 months but I finally got a muscle up. It was one of the most amazing things I’ve ever physically accomplished. It’s sad to say, but I kind of forgot what that feeling was like until a few days ago. I was in the gym when Mallory Z. got her first muscle up. I didn’t get to see the whole muscle up because I was busy doing air squats, but I turned my head just in time to see her face on her very last push to lock out her arms above the rings. She started screaming and jumped down and gave Emma a big hug, which she had never done before. I remembered how that felt when I did it and couldn’t help but smile. I finished my 50 squats and jumped onto my set of rings and strung 6 Rx’d muscle ups together . . . a PR for me! I did have some of my skin peel off mid WoD, but they felt great! I left for a meeting and came back and did some heavy lifting with front squats (220x5) and then a death by front squats, cleaning 175 up before going into the first front squat of each minute.

I don’t know what you want to call it . . . surreal maybe? But it was kind of neat all that happened in one day. I look back at my first day at CrossFit, and I couldn’t even do a back squat. Jump forward a little over a year and I’m double WoDing with muscle ups and heavy lifting mixed in! And seeing Mallory’s face reminded me of everything that is good about CrossFit. People cheering each other on, the camaraderie of each member. We know what it’s like to just be starting out, so that’s why we cheer those on who may be struggling physically and mentally. We want to motivate each other so we can see “the look” on someone’s face and remember what it was like when we reached that first milestone

With the good, however, there is always the bad. I sometimes don’t watch what I eat/drink as much as I should. I still can’t perform Overhead Squats. I still get frustrated when they are programmed into a WoD and I can’t do them. Frustrated enough to where it affects my other movements and then a rope gets thrown . . . oops. But I think that’s part of the learning process. Look at where I was a year ago. Just think where each one of us will be in one more year if we are motivated and work hard. I’m excited to see where I’ll be in a year from today. I’m also excited to see many faces light up in the next year because of personal accomplishments. OK, I think that is enough for now. I know I have more stories, I just can’t think of them now!

Just a couple things I’ve learned from CrossFit So Ill.
1. Dogs shouldn’t eat grass.
2. Showers are the worst thing in the world after “ripping” your hand.
3. Tequila and Lime Juice tastes great and makes you crazy.
4. Math is hard. I’m not sure how I passed basic addition. [If the bar is 45lbs plus 90 and I add 70 and put on these two 5 lb plates and train A is moving West at 80 mph while train B is heading East……Hey Emma how much is this?]

OK, really done for now.
~Craig Miller, 26, Law Student: