12/31/09

REST DAY / MAKE-UP WOD / SKILL WORK

"You will never find time for anything. If you want time you must make it."
- Charles Buxton

Technique
*Post thoughts to comments

**It's the end of the year, and time to look ahead.  Please take a moment to consider your goals for the next year and post to comments.

**If you are competing at sectionals, please email me (justin@windycitycrossfit.com).  It's time to get focused!

Comments

[Katrina]

2010 Goals – what a year it will be:

-Do more work!! That’s right my hibernating, overworked butt needs to do more work; “ I am sorry boss, I cannot stay 13hours today because my gym will not be open; and quite frankly they are more important then you”.

-Learn how to snowboard – or fall on my butt.

-Become a tourist in my own city.

-and a bunch of other mushy little stuff involving my husband, being a good humanitarian, and my pups.

Thank you WCCF this year has been amazing! I finish off my year with an almost 50pound weight loss and a strong desire to move heavy things. Oh, and of course new found energy, optimism, new friends, and whole lot healthier. I can’t wait to see what 2010 brings!

I hope everyone has a SAFE and Happy New Year!!!!!

[BC]

Katrina thats awesome...

BC applauds the banter from yesterday...

Dingo, thanks for clearing up the third person issue for people. BC takes this very seriously... as seriously as he takes everything.

Drew... hilarious

Jacob, BC thinks you know him better than BC thought. BC does think running is lame and although BC writes with the wit of a young Richard Russo, has an affinity for misspelling. BTW, did everyone see Jacob sandbag in his taunt? "BC to come destroy me with his heavy lifting skills" ... BC thinks that its not a taunt if YOU'RE sandbagging while YOU'RE doing it.

Jason, solid call out.

BC's goals are simple... come back from vacation (BC is gonna be Hawaiian BC next week) and make it to the gym 4 times a week every week.

Lastly, can BC come to the warrior dash, get a vikings helmet, sit on the sidelines and drink a beer...

BC would rather do 150 burpees for time than run anywhere... and BC would rather light his hair on fire than do 150 burpees...

Justin, Sean and Will... thanks guys for a great year...

[Jason]

Jason thinks the best part of BC's post is the misspelled "its."

In the oh-my-god-that's-so-gross file comes an article in today's NYT. Money quote: "But while the school lunch program will not buy meat contaminated with salmonella, the agriculture department does not ban its sale to the general public." http://www.nytimes.com/2009/12/31/us/31meat.html?_r=1&hp=&pagewanted=all

Unsponsored plug for grassfed beef from this place: http://www.texasgrassfedbeef.com/ I bought a bunch and it's yummy. Omega-3:Omega-6 ratio is 1:1.

[Yaz]

My goal for 2010 is simple - as prescribed!!! No more wussing out on kettlebells, push-ups, kips etc. I will go for as prescribed or die trying.

Now that all of you have seen this - if you see me going for the smaller kettlebell or any other such lame activity please call me out. My Pakastani side responds well to public shaming.

[Dole]

Goals for 2010:
Butteflying my pull-ups
Bring my CF total up to 750#
Complete Murph with a vest
Seal Fit Challenge
Push myself for more Saturday workouts, I miss those...

[Pat]

I did it! I finally did my 1st muscle-up!!

[Pat]

My only problem is, what's my goal now for 2010? I should have waited a day.

[Downtown]

DT's goals:
- Remain injury free; focus on form cues every rep.
- CFT 1200 (Dec '09: 1015) Something like 450/200/550 would be ideal, but I'll get there however I can. You can bet this will involve moving heavy weights each and every Sunday! So a sub-goal of mine is to lift heavy every Sunday until I exhaust beginner gains on every core lift - squat, press, deadlift, power clean, bench press (threw BP in there for you, Jacob).
- Oly attendance of 95%+
- Compete in as many oly meets as possible
- Snatch 205# this year, get my snatch above my power snatch and ideally get to 225# on my way to a bodyweight+ snatch long term. And do what I need to do to get there. (Dec '09 snatch: 175)
- Join a new club team - basketball and/or softball, most likely. Anyone want to start a team? I am not good, but you'll get 100% effort.
- Eat more. At the same time, increase paleo/primal meals from about 65-70% to more like 85-90%.
- Foment societal movement against male skinny jeans.

[Downtown]

Oh, and king kong as RX'd... that one scares me, and might be a two year goal.

[Brenda]

Alycia - lady it has been too long since last I saw you, I have been mostly MIA this month as Dec is always a pain in the arse. I'm back in the saddle January and looking forward to being in the box more consistantly.

BC - it has been to long since I have bitch slapped you, I guess I have to wait till next year, Brenda very sad about that.

Katrina - AWESOME

As for a goal for this year, I'm just wanting to be happier with myself and with the world, find a balance between fun and being a stronger and better me.

Lastly - Thank you all for a great year (well, more like 9 months which seems fitting as I have lost one of the food babies I have been carrying around for a while) Everyone at WCCF is amazing, for your support, your encouragement and for your friendship. It has meant a lot to me and is the main reason I keep going back to the box. Looking forward to a new year! Happy New Year everyone!

[Life]

Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body.
But rather to skid in sideways, chocolate in one hand, wine in the other, body thoroughly used up, totally worn out and screaming "WOO-HOO, What a ride!!"

[Liz]

Goals for 2010

- Be able to do a real pull-up.
- Be able to do a full HSPU. I can do the handstand part, just can't do the push up part.
- Be able to run to each station of the Warrior Dash without having to stop and walk. I'm not a strong runner. Yet.
- Become proficient at double unders.
- Marry Trent Reznor.

I realize the last one doesn't really apply to Crossfit, but its been my annual goal since I was 15.

Big thanks to Sean, Will, and Justin. I was definitely not familiar with most of these heavy lifting exercises before Crossfit and each of you have helped me learn lifts I never imagined I could do.

Happy New Year everyone!

[Jason]

My 2010 xfit goals. This list is probably too long. Should we restrict it to 3?

* 1000 CFT (at 900 now)
* body weight clean and jerk (it's the clean that's the hard part)
* body weight OHS
* <5 minute fran (7:20 now)
* 50 unbroken double unders
* 30 muscle-ups for time, where time is < 20 minutes
* increased flexibility (touch my toes!)
* lipid ratios in the "good" zone (and what the hell, 5% reduction in body fat)

Pat: congrats!

[Drew]

Koltse - I just realized I don't have your email address. Here are the shoulder links I mentioned the other night:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i

There are 3 parts...just change the link to ii and iii to see all three.

[sean]

AM RESULTS:

MONDAY
Bina 115-120-120
Paru 125-120-120
Ellee 150-150-160
Handy 225-235-235
Nicole W. 75-85-95

TUESDAY
Ram 7
Angus 5
Leslie 6

WEDNESDAY
Peyton 65-65-70-?-?
Jacob 125-135-145-155-155x1
Tucker 35-40-40-45-45
Jennifer 95-100-100x1-95-100f
Katie 55-65-65-70-70
Harlow 45-45-45-70-70
Juice 75-75-85f-75-85
GMan 95-115-125-135x1

SKILLWORK
Pat
Kristine2
Mo
Jess
Yaz

big morning! great job wccf

[Jacob]

First: poor, poor BC.

Second: Weds. workout: HSPU: 11-9-7; Metcon (32kg/rings KTE): 3:58.

Third: 2010 Goals:

(1) No injuries
(2) 375lb squat/505 DL/175 SP
(3) Sub 9 Elizabeth (currently booooo.)
(4) Sub 5 30 MUs (currently 7:41)
(5) Sub 3:30 Fran (currently 4:14)
(6) Sub 3 Grace (currently 3:21)
(7) Good form on Snatch
(8) Good form on C&J
(9) Do Angie
(10) Do Randy
(11) 13 on Nate
(12) be more like this guy: http://www.youtube.com/watch?v=rxCZz2r1SoU
(13) . . . on second thought, if i don't stop now, i never will. . .

happy new year, y'all!

[Drew]

Congrats to Mo and Pat for getting their first muscle ups this morning!!

2010 WCCF Goals:

(1) Successful surgery and rehab
(2) JT as Rx'd
(3) 850 CrossFit total
(4) Butterfly kip
(5) Pain free Olympic lifts
(6) Sub 6:30 Mile
(7) Sub 6:50 2k Row
(8) Sub 5:00 Fran
(9) Karen
(10) Linda as Rx'd
(11) BW OHS
(12) Chelsea as Rx'd
(13) Convert to Paleo (w/ some cheat meals)
(14) Have more goals than Jacob

[Collin]

Congrats of your first MU Pat.

2010 GOALS:

- butterfly pull-up
- muscle-up
- sub 5 min Fran (5:55)
- work on my form for all of my OLY lifts

Justin, Sean and Will thanks for everything. Happy New Year everyone!

[Koltse]

Drew: Thanks for the shoulder info!
Pat: Awesome work.
Mo: Congrats, you earned that one.

Goals for 2010:

(1) Be a better coach/motivator for the Jeneral (apparently my Bobby Knight style motivational technique doesnt work so well).
(2) Get healthy.
(3) 340lb BS, 415 DL, 155 SP (= >900 CFtotal)
(4) Consistently get in 4 times a week.
(5) 225lb Clean and Jerk
(6) Snatch, Snatch, and more Snatch.
(7) Learn to love metcons again.

[Harlow]

Just want to say that was some mad girl power at this morning's 9:30 class!! Mo's muscle up was inspiring and kick-ass...great job!

Goals for 2010...
--Kipping pull-up (actually that's just my goal for January)
--Getting better technique in the lifts (I will conquer the snatch eventually)
--As many rounds of RX'd workouts as possible in a year
--A muscle up???
--Win our CPD tennis 4.0 women's league title again
--Learn how to ski/snowboard
--Learn to say no sometimes and not take on so much that I can't enjoy the things I love to do

WCCF has changed my outlook on fitness and I am so excited to be part of such a fun, hardworking, and encouraging group of people! Thanks to Sean, Will, and Justin for all your help and pushing me to go the distance. Happy New Year everyone!

[Koltse]

Harlow, I dont think we've met, but if you ever looking for someone to play tennis with, I am in. I play in a CPD 4.5/5.0 doubles league at McFetridge.

Also, if you need some tips for learning to ski, I can pass some along. Had Jeneral thrashing the mountain in no time on skis, before she turned to the darkside (snowboarding).

My email is jkoltse[at]gmail[dot]com

[hornet]

Congrats Mo and Pat on MU!
Ellee: congrats on first kipping PU! Solid!
Drew: Hilarious #14

WCCF Goals for 2010:

1. Minimal Injuries
2. Sub 5 Fran (currrent time: no good)
3. OHS BW 15x
4. More OLY Classes
5. Sub 10 30 MU (current time: unknown)
6. Snatch BW, C&J impressively

Outside WCCF Goals for 2010
7. Travel way more
8. TBD

[Drew]

Didn't realize there were a few tennis players at the box...I would be interested also...was a 4.5 player, but been a while, probably closer to 4.0 now.

Koltse - if the Bobby Knight style doesn't work, I have found the Mike Leach coaching techniques work quite well with the wife.

Too soon?

[James aka The Operation]

Congrats to Mo and Pat on the MU’s. Nice work!

2010 WCCF Goals

-Embrace the experience of the CF games regardless of the outcome
-Improve on CF total (currently 1005)
-Improve on FGB score – (currently 218)
-Participate in Murph Day
-Rx’d – Kips, double unders and HSPUs - make it all happen
-Fight for Rx’d Metcons
-Improved form and weight on all OLY lifts
-Join the Muscle Up Club
-Another injury free year

Other 2010 Goals
-Be better at 34 then I was at 33
-Continue to lower my golf handicap and walk more courses
-Drink more wine

Thanks to all the coaches and great people at WCCF I’ve met over the last 4 months! (I can’t believe it’s only been that long). You guys are awesome and inspirational. This has truly been life-changing for me. I was so nervous what would happen to me after my trainer moved away in July. Glad I read Nick’s review on Yelp and got started here. Very excited for 2010 holds for me!

[ellee]

2010 Goals

1. Rx the SHIT out of the WOD's (i hear ya, Yaz)

the missing pieces are . . .

- unassisted ring dips
- MUs
- HSPUs
- 24" box jumps . . . scuurrry :0

2. Embracing my Sean-instated rule of 2 MANDATORY rest days/wk. ggrrrrrrr . . . HATE rest days!!!!!!
3. Linking together kipping PUs (considering I got my first one EVER this AM, the next leg of the journey has just begun)
4. DL double BW
5. Linking together DUs
6. 18% BF
7. Lift heavier shit

If goals 1-7 are accomplished, I will have attained my ULTIMATE goal of being a total badass. done and done

Thank you thank you thank you Sean, Justin, and Will. You grown-ass men rock (AND roll)!!!!!