"Nancy…Sort Of"
4 Rounds for Time:
200m Run with Kettlebell (53#/35#)
15 Overhead Squats (95#/65#)
Post Times to Comments.
Just Thinking
By Paul Flores
Wow! What a weekend in Aromas. When I saw what the workouts were on Friday, I thought that there would certainly be a new champion that no one ever heard of. The diversity of the workouts did not play into the hands of any of the typical CrossFit elite athletes we had become used to seeing at The Games. Let's face it, all of the athletes present were very capable of excelling at a typical CrossFit WOD. So, there had to be a "x factor" to separate them. Hats off to Dave Castro for the programming that did just that. To be able to stay at the top of all 8 workouts, the winner had to be able to do ANY and ALL things thrown at them very well. Maybe there wasn't the high drama from last years event. I must say that I loved the "outside the box" thinking that went into the CrossFit Games. As a community we should embrace the evolution of what it is we do.
As coaches, we should take a page out of what happened this weekend at The Games. Why do we do Muscle-ups, Pull-ups, Clean and Jerks? What are their practical applications. Why don't we include those in the WOD right alongside those movements. Include getting over the bar in the set of Pull-ups. Picking up odd objects off the ground and getting them over head. These should be included in workouts as randomly as the workouts we do. All this has certainly got my creative juices flowing. Any ideas? Let me know. Post some comments. In the meantime, let's do more workouts "outside the box."
3..2..1..GO!
Speaking of "outside the box" check out Emily's great Overhead Squat with a random piece of wood she found while hiking with her family in beautiful Lake Arrowhead. Emily was on vacation with her family and still managed to incorporate CrossFit into her days by performing Overhead Squats and Walking Lunges on her hikes. She said her family thought she was nuts, I think she is awesome! Love you and miss you Em, see you Wednesday. (LB)
5:30am
Rose 16:56
Kimee 16:02
Don 9:51 Rx
Jon 20:50
Chrissy 15:43 (55#)
Jack 18:00
Deborah 15:52
Paul 12:38 Rx
Phil 15:19
Steve 10:21 Rx
Here, Here! I agree Pablo. Great commentary and great competition. I think it also goes to show that who we’re use to seeing (Spealler, Everett) at the top were no where near the top as the wods became more diverse. That should spark a fire under a lot of people who aspire to be at the top of the board on the wods.
I had a chance to get a tour aboard the USS Nimitz aircraft carrier last weekend. A good buddy of mine is a Navy Helicopter pilot assigned to the Nimitz. Fascinating piece of machinery but what stuck out most was how fit you need to be just to get around on the ship. Tons of narrow and steep stair cases. A step up to get through every port hole doorway.There was even a half size/ port hole doorway that some of my friend’s Relatives couldn’t get through (too fat). Not to mention over 1100 feet of ship lenght and nearly 20 stories top to bottom. That’s a lot of ground to cover.
So, the moral to my story is that it makes good sense to tailor wods that incorporate climbing up and over objects, climbing under and through objects, Lifting loads up and over objects, carrying loads short to intermediate distances etc. You get where I’m going with this. That’s everyday life for most of us. Especially with kids. Or even worse off for Phil with all of his kids!
Just a quick clarification. My editor (wife) thought my comment about my friends relative (too fat) was a little harsh. It’s the truth. He was elderly and grossly obese. Bad combination.
But my other realization is that I would put money on the fact that EVERY single member of CFEC would glide through that tiny port hole with ease. And I know most of you from all the classes. Whether big or small the strength, agility, flexibility and no quit attitude that we all get from CFEC would ensure my money without a doubt!!!!
9:00am
Anniken 15:46
Burger 12:53
Mike A. 16:25
Jason 18:05 Rx
Audria 14:16
Monica 16:26
Deanna 17:35
10;00am
Tina 18:32
Laura 15:56
Hilda 19:38
Kim 13:33
Dan 11:41 Rx
Mike 14:22
Jake 14:50
Teshina 13:58 Rx
Funny you should mention the kids Newman. Earlier today I was bending, twisting, and balancing to maneuver our two year old into his car seat in the third row of the SUV and it occurred to me it has actually gotten quite a bit easier since joining CFEC a few months back.
I think I see a new t-shirt: “CFEC: East County’s Premiere Training Facility For Enhanced Human Performance and Car Seat Loading”
Hey Newman and Julia,
Just wanted to say thanks for the tips yesterday on improving my posture. It stuck with me throughout the day and by 5:00pm I realized people on the street were no longer calling me “The Hunchback of Notre Dame” or “Camel Back”. In fact I checked my height and found I was actually a full 7 inches taller than I used to be. I couldn’t wait to show you guys!
Then I did today’s WOD, running with a kettlebell perched on my back. Looks like I gave up the 7 inches as well as an additional 2 inches and it sounds like the people outside are chanting “Quasimodo!”
The good news is that if I ever need to carry a bunch of 50 pound bags of food to a group of starving children I know I’ll be able to do it (as long as the children are only 200 meters away).
Phil: Good Samaritan, Expert Car Seat Loader, Comedy Writer, CrossFitter
I want to thank Newman, Paul, James, Phil, Robert and Lisa for coaching and encouraging me through those damn 30 clean and jerks in yesterday’s WOD. It’s time like those that make me proud to be part of the CFEC family. I know that Robert and Phil both had places they had to go, but they stuck around to cheer me on.
I also want to apologize profusely for the 14 times I wanted to yell “Shut the F*#@ up and leave me alone!!!!!” at each of you. I also want to thank Newman for pointing out that I look a lot like Paloma when I stand there and cry, make a pouty face and whine “Do I realllllly have tooooooooooo?”
You guys are the best. CFEC rocks!
5:00 pm
Bill 18:00
Sara 18:02
Susan 19:37
Loni 17:40
Tony 14:38 Rx
Delia 15:11
Robert 15:50
Julie 12:20
Jarodd 12:20
Sonya 19:00
6:00 pm
Pam 13:16
Ricky 13:42
Taylor 14:41
Mayda 12:30
4:00pm Trainer’s WOD
15 Squat Cleans (155#/100#)
30 Toes to bar
30 Box Jumps (24″/20″)
15 Muscle ups (10 Women)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull Ups
30 Burpees
Curb to Curb OH Walking Lunges (45#/25#)
Lisa 29:03 Rx
Teshina 22:53
Julia 30:35
Scott 31:05 Rx
Newman 24:21 Rx
Paul 25:36 Rx
Okay, so when I got the call from Pablo about the 4pm wod from the crossfit games my reply was “why not, you only die once”.
Well, I was wrong. Somehow I’m still here and really need somebody to put me out of my misery, please!! Man that sucked so good! Good job you guys. Love going to that dark place with you guys. Stroup sure has a lot of mail there.
Phil, that small posture alignment you made almost made me want to ask you out on a date. Don’t tell your wife it’ll be our secret. And Phil, think of today’s wod as a new way to carry one of your ten children.
Julia, don’t fool yourself. Phil and Robert only stuck around because you were such good entertainment. They’ve never seen a full grown 5 year old do 30 clean and jerks at Rx’d weight and pout and stomp around the whole time.
It never gets old for me either.
I looked at the “trainers” workout you guys did today and I’m amazed, impressed and humbled. After totally barfing on overhead squats during my warm-up today, the boss-man had me take on that bitch Helen again. I improved upon my time by 21% since February, 2009, and while I feel good about that, I see what you guys do and wonder how I will ever catch up. Rest assured, however, I am willing to die trying! Go, go, go!
Tony your effort on Helen was inspiring. You kept on working even though everything in your body was telling you to stop. It’s those efforts on a consistent basis that will get you where you want to go. Those minor changes in things like relaxing, breathing and controlling the loads are going to continue to pay off. You’re a good student,so just keep plugging along.
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