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

"Turk"-ish Thrust!

Posted by The Graveyard Gang On 3:02 PM
_
For most, it's the little things that bring about the most excitement.
Today, the gang members had a taste of that experience because it
marked the day that "Super Dave" returned after a short hiatus in Turks and Caicos. While we were all here sweating and grinding it out at the box and dealing with the 50 degree-cold-and-rainy-weather, Super Dave was walking the miles of sugar-white sand beaches and swimming in the endless vista of turquoise water. While it's true that you can take the CrossFitter out of their box, you can't take Crossfit training out of the CrossFitter. Case and point, I draw your attention to 2 photos on the right. Handstands on the beach? Sure, why not. Feel like reeling off a few OHS reps? Of course, any object will suffice. More proof, that once you're ingrained into CrossFit, CrossFit ingrains itself into you.

Now then, back to reality. I got lost in the moment for a little while. Hard not to when you look at the glorious background in the pictures. With a small group in attendance today and Super Dave showing off his savage tan looking like the poster boy for Hawaiin Tropic, we all took the time to get warmed up and begin the opening preparations for the WOD. Here's the challenge that lay ahead of us:

Thrusters & DU's
- 10 Thrusters (60Kg/40Kg)
- 50 DU's
- 8 Thrusters
- 40 DU's
- 6 Thrusters
- 30 DU's
- 4 Thrusters
- 20 DU's
- 2 Thrusters
- 10 DU's

* 15:00 cutoff or the dreaded DNF


"We'll need to do the double unders outside, so I am going to open the garage door, Zach. Oh good, I get to push the button. I've never gotten to do that before." - Dave

As we completed both the skill work and 3RM heavy lifts of Thrusters, we loaded the bars and got ready for Coach Zach's countdown to begin the WOD. Just then, the last minute adjustments were made. Super Dave turned to Zach and asked "You do want us to do the DU's outside, right?" Zach nodded in agreement to which Dave responded: "We'll need to do the double unders outside, so I am going to open the garage door, Zach. Oh good, I get to push the button. I've never gotten to do that before."

See what I mean?

Music kicking and bars in rack position, Coach Zach yelled out the countdown and off we went hammering away at the 10 thrusters. Then the weight dropped and we all grabbed the ropes. Garth grabbed his always favorite rope and you could hear the rope whipping in the wind like a jockey whipping the horse. Then Dave joined him, both ropes twirling furiously in the chilly air. At just over the 8 minute mark, Garth called time to lead the way. Then came Super Dave. Then Season. Then Tommy Mo and finally Audra rounded out the class where nobody fell victim to the dreaded DNF and everyone came in less than 11 minutes! SCHAWEET!

What can you say? Great WOD's bring great efforts. For the record, Dave also got to shut the garage door after the WOD.

Twice in one day he got to push the button....the small things really do bring happiness.

Sensational effort, gang. Thanks for the B-L-A-S-T!

-tmo



Photos
--> Super Dave Handstand (go BIG!)
--> Super Dave OHS (go BIG!)
--> Whiteboard (go BIG!)
, edit post

0 Response to ""Turk"-ish Thrust!"

Post a Comment

Subscribe to: Post Comments (Atom)