Graveyard Gang: THREE sets of twins and an ELITE number of rounds

OUR BOX
- OUR COACHES
OUR PASSION
OUR FUEL
- OUR NUTRITION
OUR GOAL
OUR BLOGS
- COACH ZACH
- JEFF
- GARTH
- PETE

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.

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!

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.

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.

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.

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.

THREE sets of twins and an ELITE number of rounds

Posted by Dave Eagle On 8:02 AM

BIG NEWS AT THE GYG!!!!

Mark and Tricia Ritchie are pregnant with their SECOND set of TWINS!! Tom and Mark BOTH front squat 112kg x3 (our newest set of "twins")!! Garth does 8+ rounds in today’s metcon, the same as the qualifiers for the 2009 games!!

What an exciting day at the Fort! We worked on our snatches from 5-5:30am, then onto front squats for our strength work. Mark Ritchie and Tommy Mohr (in his new red weightlifting shoes) both did 112kg for three reps. You can see one of Mark’s reps in the video (sorry, memory card was full and didn’t record the other two). But just look at that form! Perfect. Tom’s were perfect, too. No video, you just have to trust me. Garth got one rep at 110kg, also very strong.

The metcon was a games qualifier workout. Tom, Mark, Garth and Dave all went RX’d this morning. Those 100kg deadlifts were HEAVY! Zach put a goal up there of 7-8 rounds as what the “elite” athletes can do in 20:00. Garth just CRUSHED this workout, getting 8 full rounds, 10 wall balls, and 10 box jumps. HUGE! It will be very exciting to see the Affiliate team (aka A-Team) we put together for the 2010 Games.

Matt Weltzer is the newest “member” of the GYG. While he has been a Crossforter for a long time, he just recently made a home with the GYG. He may be a little quiet, but he “speaks” through his actions: a full 6+ rounds this morning with 75kg deadlifts. Way to go, Matt!!

Sign up has begun for the WCCF OLY meet on Dec 12. As of this morning there were already 10 people on the board. The showing from Crossfit Fire at this meet will be, as Tom would say, “HEY-UGE”!