27 Apr 2015
What a weekend! This is the sign that greeted our intrepid athletes as they entered the gym on Saturday morning. Coach Pat doesn’t mess around! We had a slightly smaller throwdown crew, but it was a lot of fun!
Our first workout of the throwdown was “Kelly, Meet Eva,” a devilish combination of two deadly girl WODs. It was pretty awful, but tons of fun.
The second and third throwdown WODs were a 1/2-Bear Complex ladder (clean, front squat, shoulder-to-overhead), with barbells weighing 55, 75, 95, 115, 135, 155, 185, 205, 225, and 245 pounds. The maximum weight lifted for the day was Coach Mike with a day’s best 235 pounds. Next was an elimination round featuring two minutes of work followed by 30 seconds of rest/score reporting. Our burpee-filled first round had a tie, so we tacked on one extra round.
In the end, “I’m Dying 2″ won the throwdown with “Franks & Beans” coming in a close second. Rumor has it that if I had been faster by five seconds in the first workout, there would have been a tie. That tie would have been decided by either rope climbs, or, if Angry Beaver had his way, fireman’s carries. In any case, the throwdown was tons of fun and was expertly run by Coach Pat. Thanks, Sunshine!
After the throwdown, a bunch of us went over to S&S for some awesome company and brunch (eventually). Once the brunch crew dissipated, a smaller group decided to stuff ourselves just a little more with ice cream from Christina’s. It was magically delicious!
And because we are just so bad-ass, our day was not yet over, as we still had our spring celebration to go to. We decided to test our fitness with a little salsa dancing, though we realized that salsa dancing is much more funner the more drunker you are. Accordingly, we met up at the Tavern in the Square for some food and drink. Here is a lovely picture of some lovely human females:
Look how lovely they all look together! I like how Shannon’s pants match Halfpenny’s shirt and the fractals in Cori’s skirt match the flowers… Anyway…
After some awesome salsa-ing, during which our intrepid leader, Neal, hurt his hip, we decided to go check out one of my favorite DJs ever, DJ Kon, and Middlesex. Tolly, Courtney, Linh, Halfpenny, and I ended up dancing our tired legs off until about 1 AM, when we all collapsed outside on the sidewalk. We even ran into Melissa J. there. It was epic. In any case, it was a fun night, even though we were all exhausted.
And as if the weekend couldn’t get better, we had a surprise drop-in, Dennis, who flew in all the way from Louisiana. He joined us for a fun little WOD, which included weighted pull-ups. Compare and contrast Mark and Josh’s faces with everyone else’s. BLUE STEEL.
In any case, I’ve been exhausted since and it was worth every sore muscle and bruised toe. Our next throwdown will be at the end of July, so get yourself ready!
Peace and bacon grease,
24 Apr 2015
20 Apr 2015
It’s just a few short days until our next throwdown! Please arrive with your judge no later than 9:15 Saturday morning so everything can move smoothly. So I have the following people listed as teams:
Evan S. & Brian L.
Tolly T. & Cissy Y.
Natalie K. & Nigel C.
Omri L. & Linh N.
Brian W. & Matt E.
Shannon F. & Courtney S.
I know there are two or three more teams that have signed up verbally, but I forget who they are. Just email me at mickeygrrrouse at gmail dot com with who your team mate is and I’ll get it set up. Remember, people who have participated in the past get first priority before the at-large gym community. If you want to participate but need a partner, email me saying you need a partner and we’ll set it up.
Please remember that every team needs to provide its own judge, so if you haven’t done so already, secure that person and reply to this email to let me know who it is. Teams will not be allowed to participate without a judge.
You will be responsible for setting up your station, educating your judge on movement standards, and warming yourself up, so please make sure you (and your judge) arrive no later than 9:15 to get all of this stuff done. We will begin promptly at 10 AM and hope to be done by 12:15 or 12:30. There will be no score updates between rounds, just at the end.
Peace and bacon grease,
Hey guys, after a short hiatus, we’re back on for Afternoon Tea this Sunday at 4 PM. Brian “Angry Beaver” W. will be in charge of programming the session, but we talked about doing a longer WOD like EC followed by a shorter WOD like Grace. Currently, there is only one entry on the EC board, so we’ve all got a chance to get on the board!
Here is another one of the 4/25 throwdown WODs:
30 Mar 2015
23 Mar 2015
09 Mar 2015
I’ve been working with my dad as a private training client since December and it has been so much fun. He comes in, works hard, and has made pretty significant gains in the few months he’s been training. He is always positive about attacking new challenges and is great at buckling down and focusing on corrections when a lift doesn’t go exactly right.
We’ve got a couple of near-term goals, including 100 consecutive single-unders (and he wants to get back double-unders, at some point, too) and I think he can probably back squat a 100 pounds before too long. His primary goal in starting up training at CFB was to strengthen his legs, but I’ve definitely seen some solid improvements in shoulder flexibility, balance, and coordination. My goal is to put more muscle on his frame so he can go fishing more often and continue to walk his fluffy white Maltese mix, Daisy.
Overall, watching my dad perform over the last few months has re-invigorated my own training — I can’t let him catch up and pass me! If you see him in the gym (we normally work Wednesday, Thursday, or Friday mornings), say hello.
Peace and bacon grease,
02 Mar 2015
Hey guys! Just wanted to provide a little insight into my thinking behind the programming in March. As I had alluded to in an earlier post, this month’s programming is nostalgic for me in that it reflects the mystery that was CrossFit back when I joined in the Fall of 2009. I remember reading the main site and thinking, “What the heck is all of this? What does it mean?” In any case, as I’ve discussed with many of you, I begged, borrowed, and stole much of this programming from the main site and I’m pretty pleased with the results. What it is is a lot of classic CrossFit: Couplets, triplets, chippers, and a couple of devilish pieces inserted to spice up life.
What happened to all of the strength programming? That is an excellent question. It’s there, but there’s much less of it. If you want to get super-strong, there’s always Coach Mike Gillette’s “Strength Challenge” programing, which a number of you have joined and enjoyed enormously.
In other news, congratulations to everyone who took on the CRASH-Bs this weekend. I heard some pretty epic stories of erg domination! I had a great time up in Maine with some awesome CFB folks and got to see a city that was not, ironically enough, blanketed in five feet of snow.
By the way, a big THANK you is in store for CFB member, Nigel C., who was kind enough to buy a new PA/speaker system for the gym. He did stipulate a condition of its use though, and that was that he is allowed to b**** and moan about whatever music the coaches play through the system. If you see him, give him a good slap on the butt and a word of thanks. He’s also accepting donations to help him defray his costs.
In any case, I’m glad February is over and I’m looking forward to killing it in the gym in March. By the time you read this, I will have finished 15.1!
Peace and bacon grease,
We’re going to have to cancel that 3 PM class after all. The back lot is impassable without an SUV/4WD vehicle and the Jump On In/dance studio/boxing gym is totally unplowed so we can’t even park there. We will re-open tomorrow morning.