Archive for June, 2010

Nice weather ahead.  So, let’s do a ridiculous WOD.  Sorry guys.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

First off I was happy to see everyone take a well needed day off after the horrific weekend I put you all through.  I bet your body feels alot better, if it’s still hurting bad take more time off.  No good will come of you attempting a WOD with high effort when your body isn’t doing as you command it to.

Renee and DC working on some handstand pushups. (she destroyed him)

After the weekend I put everyone through, the start of the work week probably has everyone excited.  There is no way I could create something as ridiculously hard as what we just went through over the weekend.  But, I can, I will, and you will all breeze through it.  Just wait and you shall all believe.

Where's the campfire. I see the campers.

Thank goodness Saturday is over.  All the movements were bodyweight exercises which means you can expect Sunday to be movements where it’s you against a weight.  This should be interesting.  Again I am not writing what the WOD/s are, you will just have to find out for yourself.

Saturday gang during the first WOD.

As i stated earlier in the week, we got fun planned for this weekend.  Be sure you hydrate throughout the day, and stay loose.  The WODS are going to be tough.  Also, I am not posting them, so that you don’t have an anxiety attack or choose to not come.  Just accept that you will be surprised and bring your “A” game.

Parker on Plyo Pushups.

Nice weather is on the agenda for tomorrow. So let’s go outside for a little bit.  Remember this weekends is scheduled to be rather fun and exhausting so start the hydration process now.

Me working on the Overhead squats during Thursday's WOD.

Too hot to write something good.  So enjoy the pictures instead.

Skill/Strength

Well everyone that came on Tuesday survived a scorcher.  94 degrees with a heat index of 105 (orange day) and television saying to limit your time outside.  AND WE WORKED OUT IN IT.  Nice work people.  Fortunately, outside of being really hot, noone dropped and everyone stayed hydrated, and took breaks when necessary.  Please continue to do so… ALWAYS.  Freddy Camacho recently posted on CrossFit Oneworld’s blog about the role of spotters and when they should be used.  I figured I would second his thoughts on their roll.  During max strength efforts where you are not going against the clock (such as during the Wendler strength work) use a spotter to help you get those last few reps.  Don’t rely on them doing the work, they will just assisst you through your sticking point, and come to your aid should you get in a jam.  So maintain that correct form and drive through.  Spotters, don’t sit back and just watch the individual attempt the lift.  Get involved cheer them on, stay close to them, reasure to them that you got their back.  Help them out, and most likely they will help you in the return.  Pretty simple stuff, just thought I’d share my thoughts on them.

Behold the power of Deb on Bearcrawls. Check out her GUNZ.

As expected Murph was a piece of cake. (JOKE)   Half of you all had your hands torn up, the other half had their legs taken out from under them.  Today shall be a challenge again but not of the “Marathon” like variety.  On a side note, we are taking another week off of the Wendler strength work, because we are starting it up again soon with a different group of exercises (for those who have fully finished the previous cycle).  Also it is now 9:17pm when I am writing this and Deb and Marla have just finished their recovery from the WOD at their trucks.  HILARIOUS

Jake trying to get a little recovery in between his Murph partitions.