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

"GET OUT...and don't come back, until you've redeemed yourselves"

Posted by Dave Eagle On 2:36 PM

November 6, 2009

Back Squat 5-5-5-3-3-3

Metcon: 2 rounds for time of:
50 thrusters (20kg)
40 double unders
30 kettlebell swings (24kg)
20 backwards walking lunges (20kg)
10 burpees

Did any of the other GYG members feel like today was kind of…strange? I dunno, it just felt off today. We all were strong on our back squats. I know Dave and Garth both tied their PRs on the back squat, which is good. Pete was STRONG (what else is new?). Lisa joined us and showed some great technique on her back squats. Tom was repping out 120kg for three, clearly demonstrating his strength, mechanics, and unwillingness to “save anything” for the upcoming metcon. I know Lohman hit 115kg on his back squats, a very big number!
*********
And then, the metcon. It just felt…off. Felt like we rushed starting it, even though we started late. Dave had to leave early for a client presentation, which forced him to do the first round RX’d, and the second round scaled to half the reps. Even Garth was swearing in the corner during the thrusters, and was quoted later in the day via email with “I’m hoping to redeem myself at Saturday team challenge tomorrow”. Dave (me) was feeling SO guilty that he scaled that second round that he’s still debating whether to go back and do the workout AGAIN with one of the evening classes. Matt did great, pushed through the suck as he is so well known to do, and Pete wasn’t far behind him. Tom stood about a foot from the wall, and faced it as he did his thrusters. He looked like a boy put in a corner being punished for being bad. See what I mean? It just felt off today.

Game on for Saturday team challenge, where those of us feeling “off” about today’s workout can redeem ourselves tomorrow!
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1 Response to ""GET OUT...and don't come back, until you've redeemed yourselves""

  1. Garth Huckabay Said,
    November 6, 2009 at 2:58 PM

    Old guys gave one up today to the young pups. I can't promise it won't happen again but let's try to not make it a habit Tommy Mo!

     

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