BLOGS

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26Jun17 – Summer Series #4

Summer Series Week 4 is twenty minutes of pulling, pushing, and front squatting. You’ll choose one of three methods of the workout (Level 1, 2, or 3). A Level 4 score of 1 reps beats all Level 3 scores; etc…This workout is worth 150 points.

Workout of the Day:
AMRAP(20):
Level 1:
3 Ring Rows
6 Worm Hand Release Push Ups
9 Front Squats (65/35)

Level 2:
3 Pull-Ups
6 Hand Release Push Ups
9 Front Squats (65/95)

Level 3:
3 Chest to Bar Pull-Ups
6 Handstand Push Ups (2 abmats)
9 Front Squats (115/80)

Level 4:
3 Muscle Ups (Rings)
6 Handstand Push Ups
9 Front Squats (135/95)

Masters & Teens have a 20/10 pound advantage.

“We think that the point is to pass the test or overcome the problem, but the truth is that things don’t really get solved. They come together and they fall apart. Then they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy. ” ― Pema Chödrön

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22Jun17

Workout of the Day:
Complete each complex. Add weight until failure. Record the best at each complex.
1) Press + Push Press + Push Jerk
2) Push Press + Push Jerk
3) Push Jerk

“…feelings like disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear, instead of being bad news, are actually very clear moments that teach us where it is that we’re holding back. They teach us to perk up and lean in when we feel we’d rather collapse and back away. They’re like messengers that show us, with terrifying clarity, exactly where we’re stuck. This very moment is the perfect teacher, and, lucky for us, it’s with us wherever we are.” ― Pema Chödrön

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Summer Series 17.3: Recap

What can I say? I’m predictable to say the least. The first part of Week 3 was a ruck run. We had a similar test of fitness two years ago in the Summer Series (different route, different weight, and you did it as a team then). This year we paired it with a second part, which was as many kettlebell swings as you could do in 4 minutes after a rope climb/wall over “buy-in.” The two tests of week three were varied greatly in time domain and movement patterns, so we should see a pretty good mix on the leaderboard.

Ladies: Carissa dominates both events for the ladies in week 3, taking first place in both for a perfect 150 points on the week. Leah gets 2nd on the ruck, with Tamy, Ashley, and Jenny rounding out the top 5. It’s a similar leaderboard for 17.3b, as Carissa, Jenny, Alexis take the top, while Leah, Kellin, and Crystal all tie for 4th place. (For scoring purposes on the below charts, those who did Rx+ are written as their real score, those who did Rx are listed as 100 minutes slower, and listed as a fraction of reps on part B.)

Men: On the men’s side, it’s the Cummings Bros who take the top on the ruck event. Dave places first, Noah is in a close 2nd, and then Ryan, Jim Shelby, and Moonshine round out the top. It’s similar on part B, which Ryan wins, followed by Dave, Moonshine, and Shawn. Noah gets honorable mention for throwing that 70# kettlebell around 21 times, despite it being larger than him. There’s much more of a shake-up on Part B for the men than for the ladies, as a whole slew of men who are typically at the top of the leaderboard struggled through their extra rope climbs, and couldn’t get a kettlebell swing, so ended up performing the workout Rx instead.

Week 3, Team: The Fire Breathers (Jay, Dave, Jenny, Kathi) live up to their name and dominate week 2, easily taking first place in the ruck, and coming in a close 2nd on the kettlebell workout. The Squatchers (Justin, Raj, Leah, Sharon) put up a good week, followed by some of our usual suspects: Guns & Roses (Jim Stevens, Shawn, Hannah, Danielle), Misfits (Jeff Shute, Mike, Anne, Carissa), and Racks & Sacks (Ryan, Josh, Crystal, Chrissy). Returning champions The Ringers succumbed to injury this week, and slide down the leaderboard. Squatchers are the ONLY team to have all 4 people do both parts of the workout Rx+.

Noteworthy also that the The Kettleballers (Shane, Matt C., Kellin, Tamy) have had Matt C. AWOL for the entire competition, and yet are doing a very good job of staying on the upper half of the leaderboard.

Overall, Ladies: Carissa is dominating the field on the ladies side. There has been a possibility of 450 points so far; she’s taken 4 first place finishes for a total of 437.5 points. Jenny’s in 2nd, followed by Alexis, Leah, and Katie. You can see where you rank in each workout, the points you got in that workout, and your total points/rank on the far right. Under each workout, I’ve put a correlation factor which compares the order of rank of the individual workout with overall rank in the competition. For the ladies, the best predictor of overall success was 17.1c: 5 times up that barbell ladder. The least correlated to overall success is the box jump / dumbbell workout from week 2.

Overall, Men: Ryan and Moonshine are battling for that top spot, and Ryan edges him out this week. After the two of them, there’s a pretty big gap to number 3. Speaking of which, it’s father versus son battling for the #3 podium spot as Noah edges out Dave for Cummings Family Dominance. Winner gets served dessert by the loser each night at the dinner table. Shawn rounds out the top 5.  Looking at the correlations between the men’s performance in events versus overall, their 17.1c: 5 times barbell ladder is the most predictive of overall performance. The least predictive for guys is the max height box jump. The difference between the correlation of the guys box jumps (.44 – very low, and easily the least correlated) and the ladies (.74 – moderately correlated, and in the middle of the pack) is very interesting, and I don’t know that I have a good reason for it. I’m interested in your theories (for those of you who like statistics and correlation and fitness).

Teams, Overall: Last week, Bacon & Buns finished in the lead, followed by Racks & Sacks and Fire Breathers. This week, Fire Breathers (Jay, Dave, Jenny, Kathi) do enough to take the top spot, Racks & Sacks (Ryan, Josh, Crystal, Chrissy) stay in second place, Guns & Roses (Jim Stevens, Shawn, Hannah, Danielle) rise up to number 3, and Bacon & Buns (Rich H., Matt D., Alexis, Katie T.) slide a little to 4th overall. It is, however, a very tight race in the top 7 positions! The top spot will likely change hands a few more times before this thing is over.

3 weeks down, 3 weeks to go. We’re 7 measured events in, and yet our leaderboard is still very much up for grabs! What’s your guess for week 4? Come out on Thursday at 7 pm for our next announcement!

 

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21Jun17

Workout of the Day:
Sprint Tri
Run 1 mile
Row 1600 meters
Assault Bike 1 mile

“Only when we know our own darkness well can we be present with the darkness of others.” ― Pema Chödrön

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20Jun17

Workout of the Day:
Barbell Humbler
AMRAP(20):
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Rx = 75 / 45
Rx+ = 95 / 65

“You are the sky. Everything else – it’s just the weather.” ― Pema Chödrön

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19Jun17

Summer Series week 3 is here! Another two parter, part 1 is a long(ish) weighted run; part 2 is a 4 minute sprint through a couple of gymnastics movements and kettlebell swings. Both parts have an Rx and an Rx+ version. You may go Rx or Rx+ on either/both workout, as they’re scored separately. The two parts are each worth 75 points towards the overall competition.

Summer Series #3:
Part A:
Ruck Route (2.1 miles) (45/30) (Rx+) or Ruck 1mile (25/15) (Rx)

Weight is the ADDED weight to the Ruck. All Rx+ scores beat all Rx scores..
Part B: Against a 4 minute clock:
Rx+:
5 Rope Climbs (men) or 3 Rope Climbs (women)
7 Burpee Wall Overs (5.5′ men; 4′ women)
As many Kettlebell Swings (70/53) as possible before time expires.
Rx: 4 minute clock:
50 Jumping Pull-Ups (6″ over head)
7 Burpee Box Overs (30″)
As many Kettlebell Swings (45/26) as possible before time expires.SCORE IS THE NUMBER OF KETTLEBELL SWINGS. Zero swings at Rx+ loses to 1 swing at Rx.

“Rather than letting our negativity get the better of us, we could acknowledge that right now we feel like a piece of shit and not be squeamish about taking a good look.” ― Pema Chödrön

 

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16Jun17

Workout of the Day:
AMRAP(20), as a team of 2, alternating movements:
Run 200 m
Row 250 m
10 m Sled Push

“Don’t fight a battle if you don’t gain anything by winning.” – Erwin Rommel

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Summer Series 17.2 Recap

Week one of the Summer Series saw three tests of fitness. Week two had two tests: a miserable 15 minute AMRAP which was mostly a test of your cardio capacity, moving weights relative to your strength displayed in week 1; and a max height box jump.

What I expect to see: women will have a better score in the first workout (their weights are lighter relative to their max strength, their box is lower) than the men. The dumbbell weight as a function of your 17.1a score serves as “the great equalizer” of this workout, and will mostly normalize our scores. Strong folks (strong men, especially) are going to be at a disadvantage if their cardio isn’t on par with their strength. Because so many women finished the 17.1a ladder, there will be a little more stability at the top of the ladies’ leaderboard. Additionally, giving the Masters a 4″ advantage on the box is going to throw a monkey wrench into this test of fitness. My prediction is that I won’t be able to predict who wins this workout.

In the second part, we’re testing a very specific component of fitness: the entire work load being less than a second. So, we’ll see, again, different people at the top of the leaderboard. I predict that Noah, Raj, and Jenny will all be near the top, but that’s only because I’ve witnessed their leaping ability.

Overall, I think that this week will be the LEAST correlated to your overall finish in this competition. Both tests are not indicative of your overall fitness, and hopefully by the end of the competition we’ll have enough data points that the fittest have clearly delineated themselves from the rest of us.

How’d you do?

Women: The ladies of team Misfit rocked. Carissa takes the top spot on the AMRAP, and Anne is right behind her in 2nd. Alexis takes 3rd, Katie in 4th, and Jenny rounds out the top five. On the max height box jump, it’s Jenny, Leah, Carissa, Tamy, Hannah and Alma in the top 5. Being a teen is an advantage in week 2!

Men: As I predicted, it was the teens who did well this week. 17.2a (15 min AMRAP) had the Cummings Brothers at the top of the leaderboard. Noah placed #1, with Papa Dave in 2nd, and Moonshine in 3rd. Glen placed an impressive 4th, and Rich rounds out the top 5!

On the max box jump, Noah, Isaac, Raj, Dreamboat Alex, and Josh take the top 5 spots. Note that the box jump was only worth 50 points to the overall competition, but the AMRAP is worth 100. Either way, Noah sweeps both top spots, and scores 150 points on the week.


The 17.2a workout, as a function of a your “max strength”, means that it isn’t a great / even test of fitness. But the little and/or weak folks hated me in week 1, and so the strong and/or poorly conditioned folks can now hate me in week 2. Interestingly, I fall solidly into the category of people who hate me in week 2. (Hint: I will hate me in week 3 too.)

Teams: Misfits, Ringers, and Fire Breathers take the top spots in 17.2a, and Guns & Roses, Smells Like Teen Spirit, and Squatchers are at the top of 17.2b. The below chart is rank ordered by 17.2a. You can see the disparity between the two events and your team’s performance. The good news? Your score in both workouts, I predict, will not be indicative of your overall performance in this competition.

Overall, Women. Carissa’s dominance in week 2 puts her at the top of the leaderboard overall. Jenny, Alexis, Katie, and Leah round out the top 5.

Overall, Men. Moonshine takes the top spot overall, with Ryan in a very close second. Ringer Shawn takes third, and Noah’s dominance in week 2 catapults him way up the leaderboard. Matt Compton is solidly in last place.

Overall, Teams: A huge shake-up on the team performance! Bacon & Buns (Rich H., Matt D., Alexis, Katie T.) has an exceptionally strong performance to take the top spot. Racks & Sacks (Ryan, Josh, Crystal, Chrissy) is in 2nd place. Fire Breathers (Jay, Dave, Jenny, Kathi) perform strong to come in third overall, and returning champions The Ringers (Matt F., Glen, Ashley, Jody) are in a VERY close 4th.  Guns & Roses (Jim Stevens, Shawn, Hannah, Danielle) rounds out the top 5. It’s worth noting that the “perfect” team would have scored 1200 points so far; so the top score of 819 means that there’s plenty of time left in the competition for the top spot to change hands a few more times.

Two weeks and five tests of fitness! You could make an excellent argument that these 5 tests are not “fair”. However, enough “unfair” tests of fitness will allow the cream of the crop to rise.

Come out Thursday night at 7 pm for our next announcement! What’s your week 3 prediction?