10 Rounds for time of:
5 Deadlifts (135/95)
4 Hang Power Cleans
3 Jerks
20 Lateral Jumps over Bar (Total Jumps)
From CrossFit Cynic to CrossFit Certification in 1 Year
-Rich Grostern
Many of you know me from around the box and you know my wife (The Ambassador) as well. If you’re relatively new to the box you might not be aware that as of May 2011 I was still calling CrossFit “Crossblah”, a term my daughter and I coined to describe the way the Ambassador went on and on about it. It wasn´t just her either, our good friends Mike T, the Radis’, and the Koles would also constantly ask me “When are you joining CrossFit, Rich?”. My usual reply was that I didn’t have time or didn´t feel the need right now. My mindset changed during a fateful and pathetic hockey tournament in May 2011 when I realized that I was not at all in shape and that something had to change. Despite my 2 years of cynicism I decided to make an about face & join CrossFit Chicago.
It was slow going at first (ok, I’m still pretty slow). I couldn´t do a pullup, didn’t know how to squat, a pushup was something that was never done with the full range of motion, and I don´t need to tell you what my definition of a snatch was! Rudy laughed at me the first time I walked in the door (he still berates me, but I think that means he cares).
I have clear memories of an early WOD that included some 400m runs where fireman Lou helped me finish my runs when all I wanted to do was quit. I started CFC as a 3 day per week member and quickly went to 4 days. Since then I have rarely missed a day, even when I travel I either do a drop-in elsewhere or I do road WODs. After much hard work and perseverance I can pullup like crazy now, my squat form is pretty decent, my pushups offer the full range of motion, and even my olympic lifts are coming along okay (although I still can’t snatch worth crap).
Back in April The Ambassador & I noticed that there was a level 1 certification course happening in Chicago this summer and we jumped on the opportunity. We both wanted to expand our knowledge of CrossFit and become better at the sport. Around the same time I started the strength program at CFC, wanting to improve my performance on WODs and generally get stronger. I could write a whole article about the strength program (I’m a big fan), but the bottom line is that my CrossFit performance and my overall fitness have improved considerably in that period of time, so much so that during my level 1 cert I was one of the top performers on Fran, finishing in 6:14, a PR for me. By no means does that time make me an elite CrossFit athlete, but it´s a time that I’m proud of and that I learned puts me in pretty good company. The only reason I was able to do that is because of the strength cycle and my CFC experience.
I found out that I passed the level 1 Certification (as did the Ambassador, who of course outperformed me on the test) and I feel a real sense of pride and accomplishment having done it. I also know that I’ll be a better athlete because of it and that my understanding of this crazy CrossFit phenomenon is much deeper than it was just a couple of weeks ago. If you’re interested in a level 1 then go for it! There´s a lot to be learned beyond what we do in the gym every day.
My final thought is this- When a friend I haven’t seen in while sees me and is surprised by my physical improvements I tell them about CrossFit. I also tell them that there’s really nothing special about me. If I can do it anyone can, it just takes effort, perseverance, and lots of sweat. If they’re lucky they’ll also have their own Fireman Lou nearby to carry them on his back when the world feels like it´s about to close in on them, and a wife like the Ambassador who never gave up hope.
All I want to know is if you were bald before Crossfit, or if Crossfit causes baldness.
-JK (your nemesis)
Great article, Rich! Especially all the props/shout outs given to the Ambassador :)
Pre-
6×5 Bench @ 190
6×5 Strict Pull Ups
WOD Rxd
12:13
Takeaways from this article:
-Rich isn’t special
-Rich is bald (classic horseshoe pattern)
-Rich sweats a lot
-Rich has a thing for firemen
-Rich has performance issues relative to Mrs. Rich
-Rich’s best (and I use that term very loosely) side is on display in the above photo
Great article…after starting a little over a month ago I hope to be in your shoes in a year or so!
@Chris, hysterical.
Complex at 55# – 8:55
I know why I wasn’t jumping over the bar, what about the other 5 of you?!
@JK: just an observation, but I think Rich may already have a nemesis… see post #4.
Not going to lie that I didn’t laugh at these posts, but how mean! :)
Went to the 9am class today
5deadlifts at 105# (probably could have done 115, but the cleans were still tough at 105#)
4 Hang power cleans
3 front squats (subbed due to shoulder)
20 Lateral jumps
For the lateral jumps, I modified. I started over the bar in the first three rounds but on the fourth and on, I had to do line jumps because I kept tripping. I think it’s my runs that are strengthening (and aching) my shins, so I kept flopping. I thought a line jump was better than a tumble. ha
Damnit! Premature Enter-ation. Did the above WOD with mods at 11:00.
15.1
A1. BS 1×5 @135
B1. BS 1×3 @154
C1. BS 1×2 @ 182
D1. BS 3×1 @ 195, 208, 221
E1. BS 1x AMRAP @ 235 X 2
Conditioning: Every minute for 10 mintues: 3 Snatches @ #115 and 30 DU’s. Switched to cleans after round 7 because of shoulder pain. Each round was about 35 seconds.
G1. Good Morning 4×8 @ 115
G2. Hollow Hold 30 sec.
H1. Sled walk @ #55.
Strength:
A: Bench Press, 5×5 @ #170, 1xAMRAP – 14 reps
B: Strict Pullups, 5×5 @ BW, 1xAMRAP – 10 reps
Metcon, Rx’d: 6:26
Tired early this morning from the weekend but confined breaks to marking off my board. First few rounds were around :30 each–fell off that pace later on but everything unbroken.
Post Accessory:
A: Standing DB Press: 4×10 @ #40s
B: Ring Row: 4×8
Great write-up, Rich. You and Andrea are such positive forces in the box. Thanks.
Metcon @ 60# : 12:02
My back always starts to hurt with high rep deadlifts so decided to go with 60#. Rds 1-5 unbroken. After that, took a small break after the 4th DL so I could get through the rest of the complex unbroken. Lateral jumps were slow!
Great article Rich, love the pic!
@ Rich
Clinical studies show baldness to be a sign of virility, inner strength, grace under pressure and a talent for clinical studies. Plus, all those preening men out there with their precious hair can’t leave the house unless they get some serious mirror time. It’ll come to them, in time.
Good article.
WOD:
115#
11:30something.
65#
10:33
Went a little light because my wrist is still hurting. Healthy I would have said 75 or 80# would have been a better number for me. Arches of my feet were killing during this!
Week 15 (Holy Shit I am seriously huge!) Day 1 of holy shit I am so seriously strong strength cycle
Back Squat (my favorite!)
1×5 @ 155
1×3 @ 185
1×2 @ 215
1×1 @ 225
1×1 @ 245
1×1 @ 260
1×1 @ 275 (I had 2 or 3 more in me but was so excited to get 275 once, I racked it!)
Good Mornings @ 135
4×8
Hollow Holds
4×30 second holds
4 down and backs on side walk (ramp to Elston) sled pulls with 80 pounds
9 more days and I start to get my ass kicked again in the regular CFC wod’s
Rowing day for me. Came in prepared to do 5k or 6k – decided to break it into intervals after finding this preset wod on the C2:
Row 2000m
Rest 3 min
Row 1500m
Rest 3 min
Row 1000m
Rest 3 min
Row 500m
Rich, great article. Love that the Ambassador did not give up hope for you. If it makes you feel any better, Rudy has laughed at my husband’s genuine attempts to point out his leg muscles, and pretty much anyone who has seen my husband can giggle along, too. Maybe one day he will see the light, too.
Great article Rich! You have come such a long way! I personally think your baldness looks much sexier since Crossfit.
Barbell complex @# 75
5 dead lifts
4 hpc
3 push jerks
Subbed 20 single unders
10:32
HPC ‘s were getting tough at round 7..
But all in all #75 was a pretty solid weight for me
#70
10:03
HPC & Jerks felt good, along with form
Line jumps instead of Lateral jumps, should have
done Lateral.
Rx 12:58
On round 6 I started losing my hook grip and had to break up the cleans.
Congrats Sara and Adam! Have a pic that beats Peter and Shannons? Great ring! Xo
@Alex Netty, what’s your email? I have a real estate question for you.
10 rounds:
5 DL’s
4 HC’s
3Jerks
20 lateral jumps over the bar
13:45
Started at 70 lbs first 3 rounds. Last 7 rounds did 65lbs. This sick thing kicked my butt this weekend. On a happier note, witnessed an awesome engagement happen after the 5pm WOC :)
Nice job Rich!
I think it is fair to say that my official nemesis lives in Texas and he’s a particularly hairy greek man who’s sole pride is his mane, while it’s definitely not his charming personality or great ability to make friends. Not to say I’m not a little jealous, but realistically hair is overrated.
JK- you can be my local nemesis. You get extra nemesis points for making the bald crack first, plus you do have a good head of hair (you’re no JoeP or Chris S though)
Et tu, Danny?
Thank you to all those with positive energy for me. It’s been a great run so far at CFC, most of you are pretty cool (but certainly not all, ahem, Chris).
Caitlin- I’m experienced, I know where my bread is buttered!
Strength 15.1 today
Back squat 1×5 @ 165
1×3 #195
1×2 225
1×1 245
1×1 260
1×1 275
1xAMRAP 290, which turned out to be 1×1. Funny thing is that last week when I though it was 270 I put that 290 up twice. I guess it wasn’t there today- long Monday at the office after not enough sleep.
Conditioning- 10 rounds of 3 snatches (#115), 30 Double unders (ahem, Chris, double unders). Took me close to 15 minutes. I certainly wasn’t doing on the minute every minute after about the 4th round.
Good Mornings 2×8 #135
Hollow hold 2x 30 sec
Lower back has been tight as hell for a couple of weeks, didn’t want to push this too much.
Sled pull #80 3x down & back with my boy ISAIKI. It’s f-ing hot out there.
Great write-up Rich! I’ll always remember you as the bald a$$hole who heckled me because I had to till sit out on some of the opens. Having got to know you, your baldness doesn’t bother me so much. Great work on the strength PG, should keep you of the tutu next open, but you look so good in it!
HA! That warms my heart, Glenda, especially coming from one of the strongest women at the gym! Thanks for admiring my posterior too.
@ Rich: No, let’s just call it a case of schadenfreude– sometimes it’s just funny! haha
@ Sarah & Adam-
Congratulations!
Why is Randy wearing the tutu?
Forgot to congratulate Sara & Adam! Well played, sir, on the birthday & everything! Happy birthday too, Sara.
Lagging a bit behind here.
Strength 14.5
A1: Press 1×1@54
A2: Bent-Over Row 1×1@54
B1: Press 1×1 @59
B2: BOR 1×1 @59
C1: Press 4×3 @63 & 1xAMRAP @63: 6
C2: BOR 4×3 @63 & 1xAMRAP @63: 9
D1: Incline DB Bench 4×12 @20
D2: Chin Over Bar Hold 4x30s 35-40-45-50(F@15s)
Conditioning
8min AMRAP of:
3 CTB
6 Push-Ups
30 Double Unders
5 rounds + 20 DUs
F1: Band Pull Aparts 3×20 @red band
WOD @ 85# – 14:25
Need to string together the complexes faster – I have the ability to do it, just it seems counter intuitive to me, and it impacts my grip (hang cleans were tough after round 5) – increases my time. Good start to the week though.
Sara and Adam congrats
@ Adam, did you really need to upstage my haircut, everyone knows that my hair looks at its absolute peak three full days after I get it trimmed and today was that moment for me. You have stolen my glorious moment and for that I will have my revenge!
Also happy birthday Sara. If I played on the Facebook machine I probably would have known that, but alas I do not.
WOD RX:
16:14
No intention of going fast on this one, wanted to make sure my form was perfect or near perfect on every set. So I took my sweet time. Back feels great. I need to stop fasting on days when there are barbell gymnastics and heavy lifting, I simply do not have the stamina.
@ Rich
To be continued later this week.
Lol, Chris!
WOD @ 85# in 10:42. Started the first 2 rounds at the Rx weight, but I didn’t think I could make it so I took off 10#. This was tough but I really enjoyed this one!
CONGRATS to the future Mr. & Mrs. Bartch!!!
Gotta say, joeP was nicely coiffed today….. Congrats Sara and Adam
14:16 @ 115#
First time putting 115# overhead felt good on my shoulder, so happy with that. Also, the first time I’ve worked out in a week and a half, so was gassed after round 3. Unbroken on the bar work on the first 3 rounds then only the DL’s and jerks were unbroken. Jumps were unbroken despite tripping on the bar in round 8.
Rich, glad you decided to try this CrossBlah.
Sara and Adam, CONGRATS!
11:34
75lbs
I don’t think it’s totally fair to blame Rich for today’s blog post being so late… but I’m going to do it anyway.
Week 15 – Day 1
A1 – Back Squat – 1×5 @ 110#
B1 – Back Squat – 1×3 @ 132#
C1 – Back Squat – 1×2 @ 155#
D1 – Back Squat – 3×1 @ 165#, 176#, 187#
E1 – Back Squat – 1xAMRAP @ 198# – 11 Reps
After taking two full rest days I felt really solid warming up for these squats and was looking forward to the AMRAP for a change. 198# is 13# heavier than my original 3RM so getting 11 reps felt great, if a little dizzying afterwards.
Conditioning:
EMOTM
3 Power Snatches @ 95#
30 Double Unders
Got the first 5 rounds done within the minute but the 5th was with about 3 seconds to spare. Took a minute off then just worked through the last 5 rounds non-stop since I lost the timing. Finished somewhere around 12:30.
G1 – Good Mornings – 4×8 @ 95#
G2 – Hollow Hold – 4x30s
Had to skip the row/sled walk due to time…
Congrats Sara and Adam!
Meg you can just email me at anettey(at)rubloff.com
First noon class today…that was fun. And made more interesting because we didn’t know the workout when we arrived.
105#
13:04
Not surprisingly, the hanging power cleans were the limiting factor. That and the tired legs from yesterday’s 8 mile run. Not super helpful for this workout, unsurprisingly.
This was fun and tiring.
WOD Rx @ 95#: 10:54 (I think. I mainly remember wanting to sit down.)
I finished 5 rounds in about 4:30 and then slowed down considerably. Broke up the last couple rounds of barbell stuffs into two sets.
WOD at 115# in 14:15. I hesitate to call my legs “explosive” in any capacity, but today they lacked whatever hint of explosiveness they normally have. Last few rounds of jerks weren’t exactly textbook, but I did receive a derisive yet (I think) sincere compliment from Bryce today on my hang power cleans (“hey Tony, that actually resembles a power clean — nice work!”) so that’s a plus.
Deload 8.1
3×5 back squat @ 195#
Did today’s met con @ 135#. 7:25. Came out too fast and couldn’t sustain the pace on last 4 rounds, a few too many breathers between rounds. I found the jumps over bar a lot more tiring than I expected.
Pre- 10 mile bike ride
Post- rowed 3.5K @ 70%, roughly 14 min
Thanks everybody for the well wishes! We couldn’t be happier!! As for a picture – gonna have to go back on the security cam for that one :)
9:58 Rx
Ouch. Brutal workout, had to push through the feeling that my body wanted to quit the entire time past rd 4. Lungs felt tight and this felt like a long Fran to me. Maybe a case of the Mondays.
A1: Bench Press, 5×5 @ 190#, 1xAMRAP – 14 reps
A2: Strict Pullups, 5×5 plus 10#, 1xAMRAP – 7 reps
Metcon, Rx’d: 8:17 (way too slow on the hang power cleans)
B1: Standing DB Press, 4×12 @ 40#
B2: Ring Row, 4×8
C1: DB Incline Curls, 4×8 @ 40#
C2: DB Tate Press, 4×12 @ 20#
C3: Band Pull-Aparts 4×25 w/ Black Band
A – Back Squat 250 x 10
Conditioning – EMOM for 10 min: 2 Power Cleans (205) + single-unders (all touch and go, should have gone heavier)
C1 – Good Morning 4 x 10-12 (135)
C2 – Hollow Hold 4 x 30 s
D1 – 5 Down and Back Sled Walks (82.5)
Best energy I’ve felt so far on the program.
CONGRATS Sara and Adam!! Another joining of two members in marriage who met at our box…feel the love:) Sorry I wasn’t there to see this special moment! Love you guys!!
45#
6 rounds
7:40
Still getting used to the weight and bar movements.
Strength Week 15 Day 1
Back Squat AMRAP at 158#’s- 4 reps.
That was a 15# PR for me.
My 3RM starting this program was 130
Admittedly, my form needs a little work under REALLY heavy weight, but getting better.
Conditioning
10 Rounds
3 Power snatch at 70#’s
30 DU
Couldn’t do this on the minute, so I just did 10 rounds, took me roughly 15 min
4×8 Good mornings at 73
4x 30 second hollow hold
Made this up Thursday night.
I always say that I suck at any workout that involves a barbell, but I really like working on the movements in complexes like this. I think I’m improving.
WOD 125#: 13:45
This was the right weight for me. A good challenge. Unfortunately, 135# just wasn’t happening unless I wanted it to take 20 mins, which is a different workout.
completed this thurs @ 8pm WOC
10 Rounds for time of:
5 Deadlifts (65#)
4 Hang Power Cleans
3 Jerks
20 Lateral Jumps over Bar (subbed for 15 16″ box step ups)
time = 16:56
This was the first workout that my ankle actually hurt DURING the workout. Not a good feeling. I would’ve liked to go heavier but knew a heavier weight would require a bigger jump on the HPCs and jerks and my ankle just couldn’t handle it. HPCs are still a challenge for me – once the ankle is better I think I will dedicate some time to these. This workout shouldn’t have taken me any longer but the pain was intense, I just tried to keep moving. Thinking about taking next week off…