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

Party in the USA

Posted by Dave Eagle On 8:16 AM
10/22/09
Muscle-up progressions

Metcon:
3 walking lunges from bar to door
21 pullups, 21 situps
3 walking lunges from bar to door
18 pullups, 18 situps
3 walking lunges from bar to door
15 pullups, 15 situps
3 walking lunges from bar to door
12 pullups, 12 situps
3 walking lunges from bar to door
9 pullups, 9 situps
3 walking lunges from bar to door
6 pullups, 6 situps
3 walking lunges from bar to door
3 pullups, 3 situps
3 walking lunges from bar to door

Super Dave: 13:45 RX’d
Brian Maas: 18:01 (blue band)

Super light crowd today; just Brian Maastricht and Dave Eagle. We still had a blast, though! Super Dave went for the Fort Record on muscle-ups (previous record was 4). As you can see from the video, Super Dave was able to string together SIX Muscle-Ups! He now holds the Fort Record for max pull-ups (39) and max muscle-ups (6). Tomorrow he is going for the Fort Record in max bodyweight Overhead Squats. Considering there is no one up there right now, should be pretty easy to make the board! His goal is at least eight reps.

Brian Maastricht today “found” his kip in the pullup. Impressive stuff watching a guy go from only dead-hang pull-ups to solid kips in the metcon. Way to go, Brian!! We're familiar with Tom Mohr's 'three-fer' (three situps to everyone one of Dave and Garth's). Brian has his own 'three-fer': Dave was doing three lunges for every one of Brian's. This guy has some LONG legs!


A New Fort Record: SIX Muscle-Ups by Super Dave!


He's got cat-like speed and reflexes; the new way to get to the rowers!



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