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

You respect that bar, it will respect you right back

Posted by Dave Eagle On 8:11 AM

12/4/09

Livedrops (aka Deadlifts): 5x5x5x3x3x3
Tabata front squats (40kg/30kg)

Started the morning bright and early at 5am with Snatch Balances (also known as Snatch Drops). This is something that Coach Burgener recommended we do to practice pulling our bodies under the bar, as opposed to trying to pull the bar so high up in the air. GREAT DRILL. In fact, I watched slow motion snatches last night on YouTube. What I saw was that once the bar got to a certain height, it looked suspended in mid-air as the lifter got his body under the bar. Really cool stuff to watch. By watching a successful Olympic lifter doing the snatch in slow motion, you can really see the technique isn’t throwing the bar over your head, but rather really getting speed to get your body under that bar. NOW I see how 70kg, 80kg, 90kg, even 100kg snatches are possible! Now the real work begins…drilling it and drilling it and drilling it until we get it right.

We then moved onto what Zach wrote on the board as “Livedrops”. Live=dead, drop=lift. Get it? We all really focused on the tight back. Garth was the Man today, hitting three reps at 190kg! He failed at 200kg, but that was after having done 5’s and 3’s with 120kg, 140kg, 160kg, 170kg, and 190kg. Fresh, Garth has a 200kg deadlift easy. Matt Lohmann and I each pulled a single at 140kg, then dropped back down to 100kg to drill technique.

The metcon was Tabata front squats. :20 of work, :10 of rest with 40kg. All four of us (Matt Weltzer, Matt Lohmann, Garth Huckabay, and Dave Eagle) went RX’d. Matt Weltzer had 39 reps. Dave finished with 46. Matt Lohmann had 70. Garth had 72. Way to go, guys!!

Two other BIG highlights from this morning:

Matt Lohmann got his FIRST MUSCLE UP! Yeah Matt!!!!

Dave set a new Fort record with 7 Muscle Ups! Very cool.




Dave and Garth doing 40kg Snatch Balances (aka Snatch Drops) from Garth Huckabay on Vimeo.

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