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

Orange whip? Orange whip? Orange whip? Three orange whips...

Posted by Dave Eagle On 9:51 AM

10/19/2009
Hanging Power Cleans: 3x3x3x1x1x1
Garth’s 1RM today? 85kg. Craig’s 1RM today? 85kg. Super Dave’s 1RM today? 85kg

Orange whip, orange whip, orange whip. Three orange whips.

Metcon:
AMRAP in 12:00 of:
7 Sumo Deadlift High Pulls, 50kg
7 Box Jumps, 24”
7 Pull Ups

Garth: 10 rounds + 2 SDHPs
Super Dave: 9 rounds + 1 SDHP
Craig: 7 rounds + 5 SDHPs


Super Dave's 85kg Hanging Power Clean



Garth's 85kg Hanging Power Clean



Craig's attempted 90kg Hanging Power Clean


Craig's 2nd attempted 90kg Hanging Power Clean


I put Craig's two 90kg hanging power clean ATTEMPTS on here for two reasons:

1) We've already established that Craig is STRONG. Really Strong. His 85kg hanging power clean was perfect form. Trust me. I have the video to prove it, if you INSIST on seeing it.

2) Craig’s two 90kg attempts were the best of the day. I want everyone (Craig included) to see just how close he is to effectively cleaning this weight. He is pulling it high enough…it’s just a matter of him shooting those elbows through and committing to the movement (easier said than done, I know. Super Dave’s 85kg “successful” hanging power clean was UGLY. That split stance is just a crutch for not properly shooting the elbows through). In watching Craig’s 90kg attempt, we can all get better and stronger at the movement.

Light crowd today with just Craig, Garth and Super Dave. I have a feeling that Bill has some intense workouts programmed for us this week. Bring it on, Bill!

, , , edit post

4 Response to "Orange whip? Orange whip? Orange whip? Three orange whips..."

  1. Garth Huckabay Said,
    October 19, 2009 at 10:35 AM

    I was going to try 90k again but Zach said if I didn't nail it, that I owed him 50 burpees. That scared me off! I'll get it next time ;)

     

  2. Craig Said,
    October 19, 2009 at 10:41 AM

    It must have been those cookies Zack made me eat last night. I'm going to give some man love to the both of you for your impressive Met-Con today. I had a pretty good view with my hands on my knees. Nice work. And stop saying I'm strong. Every person in the GYG lifts more weight than I do. Peace.

    Craig

     

  3. mark Said,
    October 19, 2009 at 5:59 PM

    Nice work boys...my boys were watching the videos with me asked to see Craig's like 20 times...they're two, but they feakin loved it. Hopefully I'll be joining you guys sooner rather than later...love the Blues Brothers quote

     

  4. Rasmusen10 Said,
    October 21, 2009 at 12:21 AM

    What's up guys??? I can't wait for all this moving and job training to be over so I can rejoin the GYG. I am not looking forward to the ASS KICKING you guys will put me through but hopefully I will get back in the swing of things sooner then later.

     

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