BARRIER HOP BURPEES

Posted by Tommy Mo On August - 15 - 2009

We love olympic lifting. We love developing our strength. We also love those opportunities to showcase our conditioning during randomly programmed METCON's. Running, Pull-ups, Squats, Double Unders and yes, even Burpees. But not just your normal regular "run-of-the-mill" burpees, we're talking "Barrier Hop Burpees" which include parallets. Why be predicatable anyway? It's boring. It's uneventful. It's so un-gang-like. After 6 minutes of high-intensity barrier hop burpees, we all caught our breath and took a moment for a post-METCON pose. It's a box norm for us. Get used to it.

The Gang

BEAST STRENGTH!

Posted by Tommy Mo On August - 19 - 2009

To be clear: There is nothing like loading up the bar with a shit-ton of weight and then lifting it off the ground all the way over your head. N-O-T-H-I-N-G! It's a rush. It takes hard work. It takes concentration. It takes well executed technique. Most of all, it takes HEART. Every day we get up before most of the free-world for the opportunity to develop our technique and strength. We coach one another. We grunt. We leave sweat puddles behind. But most of all, we work our asses off to set new PR's. To call us strong is a borderline insult. We prefer you call us all Beasts. Why? Because we deserve it!

Beast-Like Strength

SUPER DAVE = SUPER BUTTERFLY

Posted by Tommy Mo On August - 19 - 2009

Sometimes "pretty technique" is both more efficient and fun to watch. Notice I said sometimes and not all of the times. Olympic lifting is kinda pretty. Kettle Bell swings are not pretty. Now, Butterfly Pull-ups? Yeah, those are pretty. Come on now, how can you not agree? When executed properly they are both pretty and extremely efficient. Like anything else, all it takes is some good 'ol fashioned ball-busting practice. Execute these well and you're assured of a faster "Fran" time. But, don't get me started on that evil bitch. For now, we'll relish on the beauty of the Butterfly.

Butterfly Pull-ups

LOYAL FRIEND: "SWEAT ANGEL"

Posted by Tommy Mo On August - 22 - 2009

Isn't it nice to always have an "angel on your shoulder?" Let's be serious here for a moment. To feel as if you have an angel watching over you is a good thing. It's healthy. It's a positive sense of security. It's spiritual. It's inspiring. Sound familiar? It's another way the gang defines CrossFit. No wonder why we all openly welcome our Sweat Angel to the box every day. She's a positive byproduct of who we are, what we love, and how hard we work. Go ahead, give her a hug. It's okay. If you're lucky, she might even hug you back.....after you call "TIME!" of course.

Sweat Angel

PALEO GREATNESS!

Posted by Tommy Mo On August - 19 - 2009

Grains? You're outta here. Sugar? Sugar feeds cancer! Dairy? Don't even get us started, 86 that garbage too. Meat? Yum! Nothing less than one pound please. Eggs? Oh yeah! Whip me up a dozen will ya? Avocado? Oils? Bacon? Nuts? Seeds? Yes! Yes! YES! Hell YES! Keep it coming! Anything that falls into the paleo diet, we'll eat it up and by the truck load. Anything from the FDA derived recommended daily allowances food pyramid that falls outside of being "paleo approved" and we'll run that same truck right over it. Now pardon all of us while we knaw on the bone. Someone's gotta support the cavemen. It can't be just GEICO. That's just not patriotic.

Paleo Greatness

COMPETITION. RESULTS. RESPECT.

Posted by Tommy Mo On August - 23 - 2009

Know what one of the of the most admired fixtures in our box is? No, it's not the bumpers. Certainly not the rowers. Dare we say it's not even the beloved pull-up bar. It's the whiteboard. Without question, it is the most coveted fixture in our box. We grimace in front of it. We smile in front of it. We sweat, scream and shout in front of it. We even celebrate in front of it. But all of us gang members respect the hell out of it. It is loved. It is feared. It draws all sorts of sound and facial reactions. But, at the end of every WOD, be it great, good, or bad results, we give it the love and respect it deserves and we write on it.

Paleo Greatness

Presses & "Lizzy"

Posted by The Graveyard Gang On 3:16 PM

It's been a strong week with some really outstanding results from many gang members. First, Pete crushed this week's "DT" WOD with a RX'd time of 10:11, Dave set a new personal pull-up PR with 29, Tom set a new 3RM PR on the front squat at 105K (231LBS) and Garth took his "grunting" to an entirely new level! Great work fellas!The gang arrived Friday with coach Zach carefully scripting the WOD on the whiteboard. We all stopped, stared and waited as he continued to write. Finally, he steps aside and the gang gathers in closely to study the outcome:

Strength Work: "Presses"
3, 3, 3

METCON: "Lizzy"
12, 9, 6, 3
--> Power Cleans (80K, 176LBS)
--> Ring Dips

Just then Zach shot us the evil 5:30M "it's way to early for this shit" look and snarled: "You guys got it yet? Quit standing around and get upstairs and bust out 4, 100M Row sprints for time for a warm-up." Off we went, one by one up the stairs with Garth dishing out the heat: "I totally am going to rock you, Dave. I own you on this warm-up!"

We finished with the rows with Pete leading the way with the best 100M time at approximately 17.4 seconds. And, yes! Garth did own Dave on the row. We moved into presses and worked hard to fight the weight up while staying completely motionless while driving from the heels. Everyone seemed to struggle today so we decided to switch it up a bit and do some HSPU on the parallets using the assistance bands once we finished all 3 sets. "Head to floor. Hollow out, look through and push it up!" the coach yelled.

"There's nothing wrong with scaling to a weight that allows you to blow through this in under 5 minutes! Your time speaks to your intensity!" - Coach Zach

Moving into the METCON all of us waffled over what weight to use. We had a 15:00 DNF so it was up to us to scale appropriately. Super Dave went at 60K, Pete went RX'd at 80K while I debated between 80K and 60K. In the end, 70K (154LBS) was the mark.

On the go, everyone took off. The music roaring, the coach screaming we all just went after it. Intensity rising, sweat building, games faces on and everyone working their CrossFitting asses off. Ahh, the beauty of the GYG - the competition is so heated and thick you can cut it with a ginsu.

METCON Medalists
--> Gold Medal = Pete, (4:01)
--> Silver Medal = Garth, (4:32)
--> Bronze Medal = Dave, (4:55)

--> Gang Member of the Day: Dave, aka "Super Dave"
Dave scaled to 60K (132LBS) which is 75% of his 1RM PR for a power clean. Coming in with a sub-5:00 minute time with that heavy of a load is dead-on-balls -badass. Not to mention, he edged me out by a split second for the Bronze medal. Jeff summed it up perfectly when he said "hey man, every second counts doesn't it?"

Respect, fellas. Thanks for the blast.

-tmo


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