Max rounds in 15 minutes:
5 power clean & jerk, 135lb (85lb)
5 handstand push-ups
200m run
"There is more to success
than reaching goals. People have accumulated vast fortunes only to live
their final years unfulfilled and spiritually poor. Success must also
include a joyful appreciation of living — an authentic joy that pulls
us toward the next episode of our life's purpose."
- Steve Brunkhorst
Sprinting - Part 1
*Post thoughts to comments
I love this pic!
Results (AM Session):
Jacob 5
Matthew 6
Jeremy 4
Emily 6
Jack 6
Bina 5
J.Rich 4
Melissa 2
Aaron 6
Lauren 5
Therese 5
KG 4
Interesting article on the benefits of sprinting, especially since it was written by a lifter.
On a slightly related topic, anyone interested in Pose, Chi, Natural running and to a lesser degree Paleo may be interested in reading "Born to Run" by Christopher McDougall who writes for Runners World, Outside and Men's Health. It is a well written story about the Tarahumara people in Mexico. It intersperses stories on two Ultra Races (50 miles +) with Paleo eating and Natural running science. While I doubt we will see a 50 Mile WOD anytime soon it does show to an extreme how running more efficiently will help reduce injuries and keep us running longer and healthier. It's a good read and may help motivate us around the quarter mile loop one more time...faster.
As close to a book report as I have been since...well, in a while. By the way, Dan thanks for the reviews you've provided.
Posted by: Corey | June 23, 2009 at 08:56 AM
Traverse City, MI - Leading Edge Fitness
***CrossFit certified but not affiliate
Tabata Squats
3 Rds
10 KB Swings American
10 Burpees
10 KB Swings Russian
20 YD Bear Crawl (really sucked)
20 Pushups
then...
3 Rds
21-15-9
Thrusters (75 lbs)
Jumping Pullups
Posted by: Whitey | June 23, 2009 at 09:12 AM
Someone was talking to me about finding your metabolic type. Any thoughts on this?
Posted by: Kyle | June 23, 2009 at 09:15 AM
Corey - I just finished "Born To Run." Great read, and very interesting - especially the evolutionary history aspects. I would recommend to all.
Posted by: J. Marcis | June 23, 2009 at 09:17 AM
Speaking of books and such:
If anyone wants to borrow either "Lone Survivor" or the CrossFit movie "Every Second Counts", they are at the box near the whiteboard.
"Lone Survivor" is Marcus Luttrell's book about the SEAL team that was ambushed in Afghanistan, features Michael Murphy ("Murph" workout).
"Every Second Counts" is the movie made about the 2008 CrossFit games. Chronicles 5 athletes as they prepare for the games.
Posted by: Drew | June 23, 2009 at 10:30 AM
J$ - Any objections to having a box/spot where we can drop off books that others may be interested in borrowing? Sort of like a take a penny/leave a penny? Not a grand scale book dropoff, but limited to books that are relavant to CrossFit; nutrition, running, etc. WCCF is clearly a well-read community.
Posted by: Drew | June 23, 2009 at 10:40 AM
I have too many books at home about this stuff. :) Not really any on crossfit per say, but other strength items.
A few on nutrition, quite a few on triathlons (not crossfit, but I figure there might be a triathlete or two out there), as well as a few other functional strength books.
If anyone wants to borrow any, just let me know.
Posted by: Matthew | June 23, 2009 at 11:37 AM
Crossfit Book Club!!! Yesss!! Like the French Salon's of old, we could host discussions examining functional fitness using various books or other media as the means to start the conversation. Except our discussions would include BBQ and burpees instead of tea and drawing rooms.
Posted by: Dan T | June 23, 2009 at 02:00 PM
Dan - be careful what you wish for...
http://www.nbc.com/The_Office/justforfun/finerthingsclub/
That's something only BC could get behind (he already owns the beret).
Posted by: Huddy | June 23, 2009 at 03:09 PM
Question for the box - today's WOD, I used a higher weight on the clean and jerk and only got 3 sets in, if I had dropped the weight down, I could have gotten a set or two more in, which do I do? Do I sacrifice weight for sets or try to max the weight?
Posted by: Brenda | June 23, 2009 at 06:46 PM
Huddy... the beret was a gift, i did not purchase it on my own. I was told it would make me look more cultured... I know, i know... i didnt think it was possible either.
Posted by: BC | June 23, 2009 at 07:14 PM
PM Athletes:
Dwight 6
Petro 4
Goggles 4
Ed 4
Cal 4*
Dan W. 4
Steve B. 4*
Wally 5*
Butch 4*
Tommy 5
Matt 4
Karen 5
K. 5
Kate 4
Ocho 5
Kristine 5
Joel 5*
Schmiggy 5
Regs 6* (155lb)
Slosher 6
Dage 5*
Colleran 5 (10mins)
Peyton 5*
Katie 6
Dole 6
Brenda 3
Val2 8
Kirk 6
Val 6
Jason 4*
Brent 5
Tom L. 4
Kevin 5(155lb)
Geoff 4
Sharon 2(10mins)
Miles 5
Joslyn 3(10mins)
Lloyd 5
Kelly 5
Alycia 5
Lamb 5*
Duboise 5
Colleen 6
Yaz 5
Maggy 5
Brock 7
Downtown 5
Liz S. 5
Manny 4
Matlas 8
Karim 5
Noah 6*
Ashley 5
Oly Athletes:
Name Snatch PR - Front Squat PR
Jones 115 - 125
Jennifer 95 - 145
Jeneral 65 - 115
Koltse 135 - 240
Newman 135 - 215
Dan T. 135 - 215
Harmon 170(Clean and Jerk)
Max 145
Doogie 160 - 275
Nick 170 - 285
Corey 145
Dingo 195 - 285
Darren 95
Griffin 135
Leo 150 - 240
Huddy 125
Awesomely hot night in the box, and I loved it all! Way to sweat it out WCCF!
Posted by: Will | June 23, 2009 at 08:55 PM
Brenda, what I usually do with weight selection in a workout like today's is pick the weight that will allow me to move continuously with short breaks if any while still being heavy. Of course, I often go with what is prescribed even if I shouldn't. "That's just pride f***ing with you." Dingo, bonus points for movie and character.
Another approach is to set a goal for yourself, for example 5 rounds in today's workout, then select the weight you believe will allow you to achieve your goal only if you push for it. This is a great way to get to know your own capacity.
Whatever you do, always note your thoughts on the workout. That way, you'll learn very quickly how to alter each workout for your own needs.
Just by asking the question, I know you're on the fast track there. Good luck!
Posted by: Li'l Jon | June 23, 2009 at 09:35 PM
Was just browsing around the web tonight and found the Crossfit Football WOD, Kalsu:
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
LOL WTF. I can't imagine how long this would take me. Was feeling pretty decent about a FS PR tonight and then I saw this. Don't you get any ideas Justin!
Posted by: Leo | June 23, 2009 at 09:37 PM
Lil Jon that was an easy one. Pulp Fiction, Marsellus speaking to Butch.
Posted by: Dingo | June 23, 2009 at 10:09 PM