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

Three Men and a Baby

Posted by Dave Eagle On 8:27 AM
12/1/2009

Strength: Push Jerks
Metcon: “Death by 10m” (Sprint 10m the first minute, 20m the second minute, 30m the third minute, etc until you can’t finish the round)

We started the morning off with a little rowing, just Garth, Tom and Dave. As we were warming up, Coach Zach wrote the workout up on the board. Tom was heard to exclaim “Death by 10m? Seriously?”. He then walked downstairs, grabbed his jump rope, and went home. Now, Tom has a busy day at work today hosting his largest client, and assumed that “Death by 10m” would take 25 minutes, thus he wouldn’t have time to complete it. He could have stuck around for the strength portion, but, as they say, the “Show” must go on. And it did…

Since it was just Garth and Dave, Coach Zach called and “audible” on the play and switched the strength piece form Push Press to Push Jerk (to help us with our movement for the upcoming OLY lifting meet). Thanks Coach Zach!! In the span of only 30 minutes, The Mayor taught us the split jerk, and it felt great! Definitely feel more confident in getting that weight overhead using the split. We worked up to just 75kg, to focus more on the movement than on maxing out with weight. Tomorrow at 5am we’ll probably go heavier.

Metcon was FUN! Probably a little too fun. On the 5th round, Zach said “Seriously Dave, you smiled that entire time during your sprints. STOP SMILING”. The goal with the beard was to look tougher. Kind of defeats the purpose of looking tough with that big grin, eh?
In the end, Garth finished 16 full rounds plus another 16 of the 10m sprints. Dave finished 15 full rounds plus another 14 of the 10m sprints. A close one today! Coach Zach had a rule that we had to touch the 10m line everytime with both our hands and our feet. Loved this metcon!

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