Wednesday, October 8, 2008
The Functionality of Discomfort
1 minute Row (calories)
1 minute Push-Ups
1 minute Air Squat
1 minute Med-Ball Clean (Men 20#, Women 10#)
Repeat for 45 seconds, 30 seconds
Post your total reps for each round to comments.
We’re hosting a Crossfit Running and Endurance Sports Seminar the weekend of January 3. Sign up here. It’s worth it. Sam attended this last May, and the week afterwards PR’d his Helen time by 90 seconds. Makes you wonder…
Everyone here could express a few things we need to work more on. Whether it’s running, clean and jerk technique, the infamous l-sit, or just nailing down that damn kipping pull-up, we’ve all got areas we wish we could improve upon. What’s yours? What are you lacking in? What one movement/skill/event that would make your day better if only you were more efficient at it?
Post your top three “goats” to comments. Let ‘er rip!
Tags: med-ball clean, push-ups, row, squats, sucking wind
Posting as proof that I really did have to come in to work early. Settling in for a nice 14-hour day.
Goats:
1. Running (I hate it cause I suck at it or I suck at it cause I hate it?)
2. Pistols (Just flat can’t do ‘em)
3. Quickness (I think I am limited more by my lack of quickness than strength. That goes for everything from 1 rep max to long metcons.)
October 8th, 2008 at 4:10 am
Goats:
1. Snatch (need to improve my technique)
2. OHS (ditto)
3. Thrusters (this is just a mental thing I believe)
October 8th, 2008 at 6:44 am
Eric needs to improve his snatch….(can’t help that one)
1. jumping rope
2. rowing
3. running
October 8th, 2008 at 7:02 am
1. Double Unders
2. Oly Lifts
3. Heavy WODs
October 8th, 2008 at 7:33 am
1. Running
2. Muscle ups
3. Core strength in general - My L sits are horrible and I should be able to go heavier on OHS
I don’t mind doing tuck jumps but DUs would be nice too… jump rope clinic!
October 8th, 2008 at 7:37 am
108/89/74 — tough workout
I’ve got a whole herd of goats — here’s a few:
1) Pullups
2) Double Unders
3) L-Sits (Thank you Spencer for the Par. Bar Pass Throughs as “warm ups” for today
4) Anything with the Rings
October 8th, 2008 at 7:49 am
mel can’t get on the interenet so she sent me what she would like to work on….
1. personal hygiene (shower/brush teeth/work on body odor consistantly)
2. try to not pass gas during WODs
3. try not to make fun of sam all of the time.
October 8th, 2008 at 7:52 am
ha - those are more like Bobby’s items to work on….
Night Crew - I should be back tonight… WOO HOO
Items I need to work on
1. Double Unders
2. Rowing and Running (Those are 4 letter words to me)
3. Dips
October 8th, 2008 at 7:56 am
1) Running/Rowing
2) Heavy WODs
3) Olympic Lifts
4) Pelvic and Shoulder Flexibility
October 8th, 2008 at 8:07 am
134 / 117 / 87
1. Gymnastics
2. Olympic Lifts
3. Intensity
October 8th, 2008 at 8:08 am
The story about Ryan Hummert on the main page is totally tragic. It’s just still unbelievable to me that there are people out there who think things like this are a good idea, or that some good will come out of it.
http://www.honoringhummert.com/index.cfm?Section=1
October 8th, 2008 at 8:22 am
i guess only comments get censored and not pictures.
October 8th, 2008 at 9:19 am
85/85/65 (clearly dogged it on the first set)
Goats: (as a newbie, too many to list but my top 3:)
1. Pull-ups (can’t do ‘em)
2. Heavy WODs
3. DUs
October 8th, 2008 at 9:35 am
90-93-65
top 3 i’m most concerned with…
1. kipping pull-ups
2. running
3. hand-stand push-ups
heavy stuff is inherently assumed (duh)
October 8th, 2008 at 9:51 am
oh wait, does diet count as a goat?? that’s my no. 1
October 8th, 2008 at 9:52 am
I can’t remember my WOD this am….still light headed….as a rookie I need help on everything but top three are:
1. pull-ups
2. all of Fran
3. burpees
October 8th, 2008 at 9:53 am
Can’t even begin to list my goats. In fact, I don’t think I’ve even reached goat status. Mine are sheep.
71/67/51
October 8th, 2008 at 9:59 am
1. pull ups
2. double unders
3. L sit
October 8th, 2008 at 10:09 am
1. Midline Stabilization
2. Slow Lifts
3. Swimming…pretty sure that’s important considering (Justin, Adriane, where are you guys when I need you?)
October 8th, 2008 at 10:31 am
Anytime man…
October 8th, 2008 at 10:33 am
Justin I have the feeling you just keep reloading this page
October 8th, 2008 at 10:33 am
1) double unders
2) a muscle up
3)kipping PU
Spencer- Is the programming designed around 5 or 6 sessions/week?
October 8th, 2008 at 10:34 am
guilty..
October 8th, 2008 at 10:36 am
Jim-It’s designed so that one could attend 6 sessions a week and not get overloaded
October 8th, 2008 at 10:44 am
but 12 sessions a week would be best.
October 8th, 2008 at 10:48 am
uhhh CF swim workout? justin, i feel a coaching collaboration in our future…
October 8th, 2008 at 11:00 am
Yes…we are going to punish him like nothing he has ever been through….
October 8th, 2008 at 11:02 am
Pshhh…bring it on homey
October 8th, 2008 at 11:09 am
justin says ‘we are going to punish him like nothing he has ever been through’
please, can i say something without being censored???
October 8th, 2008 at 11:25 am
please don’t.
October 8th, 2008 at 11:36 am
I see where this is going…
October 8th, 2008 at 11:36 am
me too. now those pictures would surely be censored.
October 8th, 2008 at 12:53 pm
118/93/58
October 8th, 2008 at 1:31 pm
good job noon crew
131/90/70
October 8th, 2008 at 1:46 pm
109/84/58
October 8th, 2008 at 1:50 pm
119,86,69
October 8th, 2008 at 3:00 pm
I have several “goats” but I guess my top three are:
running
unassisted pullups (more than 3)
handstand pushups
Welcome back Mel!!! Missed you!
October 8th, 2008 at 3:18 pm
My Goats:
1. Deadlifts or lifting anything from the floor - If I push myself, I often end up with lower back pain.
2. Double Unders
3. Flexibility
October 8th, 2008 at 3:55 pm
I just found out my beloved Honey Crisp Apples have 17g of sugar per apple =(
October 8th, 2008 at 4:25 pm
8 people posted they need help with double unders. maybe april needs to come back and teach a class
October 8th, 2008 at 4:25 pm
She should do an instructional video. I will talk to her about this.
October 8th, 2008 at 4:45 pm
what? c’mon big brother can pay to fly her in to see her and let everyone else see her too.
October 8th, 2008 at 4:49 pm
E,
Honey Crisp Apples just became my favorite apple. Now I know why. Is there a good website that I can go to find out the sugar/carb content of other apples?
October 8th, 2008 at 5:47 pm
151/99/59; 309
Really tried to max out the first round and paid the price on the last two.
October 8th, 2008 at 7:14 pm
2nd workout, 95, 75, 45
kb swings, wall ball, row and ball slams
good job nite crew.
October 8th, 2008 at 7:30 pm
125/103/58 = 286
Good WOD. Now to try and take a shower without being able to lift my arms over my head. Poor McCain.
October 8th, 2008 at 7:36 pm
142 / 117 / 72
I think I am off a few on some of those numbers can’t really remember. I modified the WOD to the following:
65# bar row, pushups, muscle ups, pullups
October 8th, 2008 at 9:46 pm
**BLEET**
1. Pull-ups
2. Quickness on pushpress/cleanjerk
3. DU
October 8th, 2008 at 11:43 pm
130/88?/59
October 9th, 2008 at 7:43 am
http://www.aukaicollins.com/Main.html
Koy do you want to tell us something?
October 13th, 2008 at 7:00 am