8/26/09

Change of Plans - We got rain coming all day, so we're pulling an audible.  The WOD has been changed to:

For time: Pyramid to 11 (up to 11 and then back down)
Burpee
Box Jump, 24"
Wall Ball, 20lb (14lb)

"In nature the distinction between strength training and cardiovascular training isn't always clear. It is the aim of effective athletic strength and conditioning prescription to deliberately blur that distinction."
- Greg Glassman

Human Lifespans Nearly Constant For 2,000 Years
*Post thoughts to comments

Comments

[BC]

BC would like to vent his frustration over a few things. One being the fact that our WCCF website has not been refreshing at midnight central time. Actually, BC believes tonight it was closer to 2 am. BC acknowledges how much J$ loves the Cali-life. But come on, BC is not the only one that repeatedly clicks the refresh button at 12:05am wondering if the internet is broken.

Furthermore, BC thinks cross fit posts should be reserved for a couple things.

1. Conversations over the latest quotes and articles that our fearless leader (ya that's right J$, your fearless) takes time to put up there.
ie: "I think today's article makes a big deal out of a point that is extremely obvious. Infancy mortality is going to skew a sample set of data much like any other outlier would. The fact that this author merely glances over the fact that there have been significant strides in better-understanding our biology and health (anti-biotics, exercise etc.) is a significant error."

2. Asking a Crossfit related question.
ie. "Hey where are all you hipsters getting those shoes that look like they are gloves, but go on your feet?"

3. An announcement of a life change that the rest of the community would enjoy hearing about.
ie. My boy Turts heading out of town, or Regs and Lauren giving birth to the next member of the 2028 U.S. Olympic team (Regs make sure your lovely wife doesn't pull any shady Canadian stuff).

You will notice that BC doesn't care about changes to your times, your weights or your WODs. All of crossfit can be summed up in one set of emotions, the simultaneous feelings of exhaustion and achievement. When you are laying on your back, making a "sweat angel" on the black rubber mat, trying to desperately catch your breath while you think "Fuck Ya" if i can do this i can do anything. That's the only thing that pushes BC. Well, that and making fun of Newman.

[Harmon]

You're

[Jacob]

BC: face.
J$: whew!

[Newman]

times from last night?

[doogie]

BC now stands for the Post Gestapo. Show me your papers, before your post, citizen!

[Newman]

also, in response to the article:

http://mtmg.wordpress.com/2009/06/30/life-expectancy-at-age-10/

[Huddy]

Coco - 11 rounds Cindy w/ jungle gym pullups

huddy - beach run 300m
lunges to ocean (55 steps)
21 burpees, 21 tuck jumps (knee high water)
swim 100m (inside wave line, ugh)
15 burpees, 15 jumps, swim 100m
9 burpees, 9 jumps
sprint 100m "Rocky" style

yesterday - 3 rounds, run 500m, 50 squats

[Dingo]

J$,
Seeing hows I am quick like grease lightening and all I was wondering if I could still do "Kelly" if I promise to run in between the rain drops so that I don't get wet?

[J. Marcis]

All - we accidentally erased all the times from last night without recording them. Sorry, it happens... If you went Rx'd, please submit your time in the comments today so that we can record for the record book. Thanks.

[J. Marcis]

Dingo - WOD has been changed...everybody is doing the same thing. Don't worry, "Kelly" will come up again soon.

[Cal]

BC...well said.

Maggie, here's hoping you aren't away too long. You've been a pillar at WCCF since the beginning and a great steward of our amazing community. Get well, we need you back.

Slosher, at the risk of repeating what K already said, amazing work, bro. From 1 muscle-up to 30 for time is ridiculous. Way to go.

KG (Kevin) - I had the privilege of being a part of your workout yesterday. It amazed me. For real. That's the sh*t I love about our box. Being invested in other people's amazing efforts. For those of you not at the 3:30 class, Kevin committed to form from the very first rep until the last. The only difference was the more anguished look on his face. He dug about as deep as a person can dig and gutted out an incredibly performance. When he says that he didn't care that he was last, he's right. You could tell, by being there with him, that he just wanted to lay it all on the line. Truly inspirational. Thanks, Big Ticket.

These are the types of efforts that happen in our box every single day. In fact, recently I've been fortunate enough to watch K crush the end of the thruster-KTE workout and witness Beef nearly kill herself with the deadlift-burpee WOD (last 10 burpees unbroken....awesome!). This is what our box is all about. Take a look around next time you're in the box and bear witness to what our athletes are doing. While the competitiveness is a great motivating factor, but don't get yourself too caught up in that. Be a part of someone's struggle and eventual triumph. It's at that point that you can truly begin to appreciate what we are all about at WCCF, and that we are all fortunate that we took that first step through those doors.

Turts, we miss you homie.

[sean]

AM RESULTS: (*=RXD)

*Doogie 37:27
*Jacob 29:06
*Skibbie 34:24
*Lou 44:58
*Meagles 42:30
Matthew 36:59
*Paul 41:35
Bina 44:50
Leslie 41:19
JJ 47:11
*Kim H.

great job morning crew!

[Dole]

Yo, I wanted to thank everyone, Cappy, Kyle, Brenda, for helping me get through yesterdays WOD. I know I was a bit shakey, and that last one would not go up the first 6 times or so, but if you guys weren't encouraging me I probably wouldn't have made it.

[Matthew]

WCCF:

I left some NUUN electrolyte replacement tablets in the box this morning for everyone to enjoy.

http://www.nuun.com/nuunis/whatisnuun.html

One tablet in a bottle of water during a workout is plenty. In fact most of the work outs you might be able to get away with half a tablet.

I thought with Fight Gone Bad coming up and the challenging Saturday workouts, we could use some of these.

Let me know if you like them and I will see if I can get more.

[Cappy]

hey all,

some advice please...

i'm going away in about a week and i really want to keep everything going. i've been at xfit about a month now, and i can't imagine stopping...especially not with FGB coming up. the hotel at which i'll be staying has a pretty decent fitness center. it's machine-heavy (of course), but it seems as though there are free weights as well...though i'm not sure how useful a barbell is without bumper plates to put on it. hopefully there's something resembling a pull-up bar...

i've looked at the list of Travel WOD's and there are many great ideas. considering that i'll be without most of the traditional tools found at the box, many of these wod's look like good supplements. i'll be gone about a week, so four days is what i'm shooting for...maybe 5...

any pointers, anecdotes, or format suggestions on how to go about getting in some solid workouts while away? which travel wod's have worked best for you given the available resources? which haven't? how do you suggest warming up before knocking one out? i'm sure many of you have done this and have been successful, so any insight on how to navigate this would be a big help.

thanks

[Kolb]

Ack...vicious audible, from 400m run to burpees.

Workout should be a good primer before tourney this weekend.

[Meagles]

I’d like to talk, for just a moment, about the beauty of Crossfit. This post is for Cappy but also for any other grown-ass man or woman willing to read. You can get your ass kicked anywhere with extremely limited to no equipment whatsoever. You asked: what workouts should I do? Well, you’re limited only by your imagination. You can do juuust about any workout you would LIKE to do with the understanding that a few things will have to change. I once did a slightly modified version of the filthy fifty in a bedroom in Amsterdam with a chair, a portable pullup bar and a backpack filled with a mini keg and books (KB Swings and push presses). I had to skip wall balls and double-unders but I assure the experience was still brutal.

So really, you have a couple of options. #1: try to follow the WCCF page and substitute weights/exercises given: today’s WOD could be done as rx’d only sub thrusters for wall balls. At hotel gyms-- try using dumbbells for workouts that normally use a bar—the presses, cleans, snatches, thrusters.... You’ll get a whole new amazing experience with old favorites. If you don’t have a lot of weight, add a million reps and see if you don’t end up crying for mercy.

Option #2: Create your own WOD! If you need some ideas to start, check out the travel WOD section of WCCF: http://www.windycitycrossfit.com/travel_wods/ Just know you have to spend some time experimenting. You’re bound to create a WOD that’s too easy or too hard which is not that big of a deal—you’ll still have gotten a workout and had some fun programming for yourself.

All this talk about creativity leads me to another subject that’s been burning in my mind: injury—something everyone will deal with at some point. Nothing short of an all-body cast can stop you from Crossfitting. Beef busted her thumb and was in a cast earlier this year: Will had her doing one arm snatches and med ball cleans. If you can’t do pull-ups, you’ll do KB swings. If you can’t lift, you’ll be doing running, rowing, step-ups, double-unders… injury is no excuse for missing Xfit. I don’t mean that in a ‘shame shame on you’ sort of way, but in a ‘aren’t we lucky to be doing this?’ sort of way. If you’re a runner and have a stress fracture, then it sucks to be you, doesn’t it? If you’re an xfitter and have the same then you’ll be doing pushups, pull-ups, ring dips and undoubtedly enter med ball hell. I’m starting to ramble, but I hope my point is clear—Xfit is good for anyone, anytime, anywhere.

So in conclusion, have yourself a ball and go crazy. I know I didn’t give any concrete WODs but that’s the point—if I did we’d be here all day. And Meagles is sure that, even though it’d be Xfit related, BC would surely protest at such a lengthy post. In fact, Meagles is a little worried she has already exceeded her word count.

[Drew]

BC Post Type 2

Question regarding VFFs. For those that wear them, do/can you wear them during the following exercises?

Box Jumps (any pain jumping on/coming off)
Burpees (Diving down style and landing on toes)
Double Unders (Rope hitting feet/toes)

Are there any exercises that VFFs are NOT good for?

[Lamb]

Drew, the good news is that I thnk the VFF's come with a box of tissues to dry your eyes after the sting of that mean ole jump rope.....

For those of you that can't tell the above should be read in a sarcastic tone.

[Dole]

Drew, Dole has actually caught Doles toes a few times on the burpees, but Dole learns to deal with it.

[Hornet]

Drew: the box jump does feel harder coming off. no pain though. i like doing burpees with them. u will be light on your feet when doing double unders.

the one thing VFF might not be a clear winner is doing olympic lifts. i think i am going to bring in my oly shoes. they give you more solid plant than the VFF because of flat hard sole.

[Cappy]

thanks for the tips, meagles. i think i will end up using a combo of both options. it never even occured to me to follow the WCCF's WODs as best i can; for some reason i thought i'd have to go it alone.

thanks again.

[Emily]

Why am I only finding out about the travel WODs now?! I must have had my head stuck in a stationary bike for the last couple of months... it would been nice to have this last weekend when I got stuck in Vermont for 3 days, anyone wanting to relocate, there is no Crossfit in VT, gap in the market! My epic traveling should slow down soon and I can't wait to get back in the box with more regularity soon, I have been going through some withdrawl lately.
PS. BC, apologies if you find this post offensive.

[Dingo]

Please leave the 3rd person references to the professionals. Some of you may not know that BC has taken and completed 12 courses in the proper use of the 3rd person. He doesn't take its use lightly, nor do I. And for that matter neither should you. If you have completed similar course work at a small New England liberal arts college and have the proper documentation to prove it then obviously accommodations will be made. However, until that day comes please leave the 3rd person usage to those that have a respect for its power. Remember with great power comes great responsibility.

[Jack Kemp]

Perhaps "Dole" isn't the "Dole" from your box, but the more famous Bob Dole. Perhaps you remember him from his ill fated bid for President in 1996? If this is the case, he's been speaking the first person since the 1920's. I think he should be grandfathered in but only on the condition that he add the prefix "Bob".