6/24/09

For time:
400m run
50 thrusters, 95lb (65lb)
400m run

"Success is waking up in the morning, whoever you are, wherever you are, however old or young, and bounding out of bed because there's something out there you love to do, that you believe in, that you're good at — something that's bigger than you are, and you can hardly wait to get at it again today."
- Whit Hobbs

Becoming an Expert - Deliberate Practice Part 1
*Post thoughts to comments

Dr. Cakes reppin' out some early morning squat cleans

Results (AM Session):

Matthew               13:20
Zeke                     14:23 - row
Jeremy                 13:20
Bina                     10:02
Jack                     10:32
Emily                     9:20
Susan                    11:22
JimR                     15:10
Melissa                  12:28
Shannon                12:50
T-Bone                   13:46
Pat                        12:42
Lauren                   9:30
Anne                      12:06
Jane S.                   10:48
Max                        12:23
John                      12:24
Jay                         13:50
Jodi                        4:05 - 200s and 25 reps

Comments

[Noah]

I blame YOU, Leo, for today's workout!

[Dingo]

My boy Jake who I played football with in college does Crossfit Football almost exclusively and when I read Leo's post I contacted him to see what his time was. Mind you his Crossfit Football totals are Squat 475, deadlift, 475, bench press 405, and clean 265. Here is what he sent to me.

Kalus was the hardest WOD i've ever done. It was the first crossfit workout that I'eve ever had to scale. I made it to 75 reps and then couldn't keep up with my burpies any more. I either had to take a few rounds of rest or drop the weight and power through so I dropped 95 and finished in 35 mins. That's 175 f'n burpies. I only saw a few people that claimed to do it as R'xd and I have my doubts. Even the other firebreathers on the site admitted that it killed them.

[Dole]

If we're playing that game, name the best quote ever, Dingo "Pain don't hurt"

[Whitey]

Mount Pleasant, MI HS Track
Run 1 Mile (8:01)
Max Pushups 2 min - 44
Run 800m (4:00)
**thinking.."dude, this track is way bigger than 400m"..and literally some older guy wearing skull cap, long sleeve button down, dress pants, black dress shoes & white socks (socks should always match color of the pants and he wasnt wearing white pants)comes running onto the track in front of me..now thinking "I am either being punk'd or need to pick up the pace"
Max DUBS 2 min - 45 (no pullup bar)
Run 400m 1:49
Max Situps 2 min - 49
WODs on the road are so much better when you are accountable to post the results.

[Dalton]

Pain don't hurt.

[Corey]

Whitey- Solid numbers and I agree with you on the benefits of accountability. Keep the posts coming. I am always leary of guys wearing white socks with dress shoes...have to assume geek strength and speed will shine in them.

Question (not just of Whitey): When attending Tues/Thurs Oly classes (attended last night for the first time) how should you cycle your days off? I generally try to follow a 2 on 1 off 3 on 1 off schedule for recovery. At the same time I've noticed that CF endurance allows for an endurance WOD on the same day as the main site WODS (essentially doubling up on a single day) while still allowing for a full day of rest when the main site rests. Understanding we are all different and have to listen to our own bodies.
What is the best way to cycle work outs with the Oly thrown in?
Should we just view Oly as a CF WOD and cycle as normal or can/should you go more consecutive days in a row as the Oly WODS are different...viewing the cycle during the week as alternating 3 CF wods and 2 Oly wods?

Thanks

[Drew]

Corey - My understanding (from Will and J$) is that Oly is its own WOD. It would replace the standard Tuesday/Thursday WOD.

On the CrossFit Endurance side, like you mentioned that is a 2nd WOD of the day. The scheduling of CFE is only added about 1-3x a week on top of the standard 3-on, 1-off cycle, depending on what you are training for and experience.

[Meagles]

I wanted to direct everyone's attention first, to me cause... well, as the middle child I crave it, then second to this:

http://www.menshealthurbanathlon.com/

It's a ~12 mile race (you can run as a 3 person team or an individual) with OBSTACLES!! The obstacles aren't quite as exciting as they seem, but at least it's not just plain ole' running. I think if WCCF submitted some teams, we'd do pretty well. No, I KNOW we'd do pretty well.

Beef and I and a friend of ours ran it as a team a couple of years ago and it was a lot of fun. At the very least it's something interesting to train for. And something cool to do w/ fellow WCCFers. Early bird registration is open until 6.30!!

[Dole]

Meags, I'm in. Let me know if I need to sign up individually or with a team.

[Jennifer]

Meagles, keep missing you at the box. Email me if you get a chance htrgirl09@yahoo.com Tx

[Brenda]

Meagles - that sounds like a lot of fun, I'm not at that point yet, but I will be in the cheering section for sure!

[Brenda]

Thanks Li'l Jon, now a follow up question for the box - I am doing a mile row at lunch time, it takes about 8 min low intensity, 7 min tabata style medium intensity (200m count of 7 rest between), should I be focusing on time or mileage or intensity to burn fat? If it's time, how much time, if intensity, what's the breakdown? Does this makes sense? If this is something that is going to be lenghty, my e-mail is python2giger@yahoo.com or bkbrown72@hotmail.com

[Brock]

Meagles,

Consider me....all in, for that race

[Drew]

Brenda - take a look at the Sprinting article from yesterday. To burn fat, you will want to focus on higher intensity shorter bursts than the longer low intensity. I think there are some Journal articles on the same, that I will forward to you.

[Newman]

http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/

[Liz S.]

Dole, I'm not sure if I've met you yet but I just had to give you mad props for quoting Road House! I love this gym!

[Meagles]

1.) Lacie, if you read this please email me (megan.tormey@gmail.com) cause Jen and I are doing some planning for the female contingency of the affilate team.

2.) Sorry, I should have been more clear about the Urbanathlon race: teams consist of just 3 people and you have to sign up with your team already determined (there's a womens, mens, and co-ed division). So you can run the entire race as an individual, or ask two of your closest WCCF friends to run with you. Personally though, I think we should infiltrate each division with WCCF teams. If anyone wants help putting together a team, feel free to email me.

3.) So, I almost fainted this morning. Here's the cool story; I checked my email and found out that I was going to be playing on a frisbee team for the famous Sandblast tournament(beach tournament that takes place at Montrose Beach) with Kyle, Krang, Koltse, Beef, and Joe "Hot Joe" Ferrari!!! Unbelievable. Please stop by Montrose beach sometime July 18-19th during the day to see us ALL play. If it's incentive, the men wear white speedos.

[Ferrari]

Regs- what is your email? You can email me at:
joe(dot)ferrari(at)gmail(dot)com
Thanks,
Ferrari

[Drew]

Meagles - Sounds like fun...Are you guys being compensated for your choice of team name?

Looks like we can make custom signs to show our support!
http://us.redstripebeer.com/custom_signs.htm

[sean]

PM RESULTS (*=RXD)

*Dan W. 12:36
Laney 12:03
*Muggs 9:08
*Matt 10:31
*Nate 11:29
*Kevin 10:32 - 115lb/20lb Vest
Tommy 13:27
*Aaron 9:57
Coco 10:54
Throttle 10:14
*Joel 8:09
Kaz 8:50
Diane 7:27 - 25 Thrusters
*Newman 9:34
Rob 17:55
Slosher 8:00
*Regs 6:25
*Leo 10:51
*Dan T. 9:33
*BC 9:00
*Peyton 9:04
Fleer 11:39
Big Brock 8:14
Dole 7:43
*Quadzilla 12:15
Chris W. 11:19
Kirk 10:39
Edwin 8:27
*Colleen 10:27
Bridgid 8:26
Val2 10:26
Drew 7:58
Tom L. 10:10
*Kyle 8:22
*Mo 11:14
*Jennifer 7:56
Katie 10:11
Manny 10:11
Therese 12:08
*Geoff 11:19
*Kolb 9:17
Jones 17:39
*Will 8:42
Jess 9:17
*Meagles 9:38
Michelle 10:52
Miles 10:43
Alycia 12:53
Kelly 12:53
Pattie 11:23
DuBois 14:44
*Nathan 10:38 (Row)

Amazing night! Great job everybody, way to kill it!

[Dole]

I'm volunteering Sandblast, so I'll def try and sign up for Redstrip games.

[Regs]

Ferrari if this is going to be a request for me to organize some sort of runt frisbee team for you guys to beat on in preparation for that beach tournament.....I ain't doin it. Find another rent boy.

[BC]

regs... i hear Ferrari is the Ernie McCracken of Frisbee... you just don't wanna mess with him in his sport. However, i think some sort of sporting event would be fun for a couple of crossfitters to partake in. I know I'm not the only one that enjoys competitive and fun get-togethers. We could even put two teams together... put a keg of coca-cola (i dont drink alcohol), on the outcome. Just a shot in the dark.

[Leo]

Better yet, come to Sandblast to see me, Val, Hellyer, and assorted others whoop up on Red Stripe. Let the trash talking begin!

P.S. Sorry, no speedos on my team as far as I know.

[Peck19Jannie]

Some time before, I needed to buy a car for my corporation but I did not earn enough money and couldn't order anything. Thank goodness my comrade proposed to try to take the personal loans from trustworthy bank. Thence, I acted that and used to be happy with my college loan.