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Tonight’s 6:30 class is canceled. Mobility class is also cancelled tomorrow (Saturday) morning, May 2nd. Coach Mickey will open the gym at 7:45 for open gym and the Whole Life Challenge.

29 Apr 2015

Last Call for Whole Life Challenge

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From Coach Kari:

I’m so excited you have all signed up for the next WLC. As you know it starts this Saturday May 2nd. If you know anyone else interested in joining our team have them sign up! Nicolette and Micky have agreed to help with the first WOD and measurements this weekend.

You have two choices:
-Saturday at 8:00 am
-Sunday at 9:30 class

If you can’t do either let me know and we can make other arrangements.

The team page is up for comments already and hopefully we can plan some potlucks without snow interference!

See you all soon!

Kari

27 Apr 2015

Weekend Recap

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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!

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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.

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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.

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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:

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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.

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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,

Mickey

24 Apr 2015

Throwdown!

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Please remember to arrive no later than 9:15 with your judge. Here are the WODs:
10 AM “Kelly, Meet Eva”
3 rounds for time (22 minute cap)
Run 400 meters with a 20# medicine ball, partners must run together
30 box jumps, 24 inches
30 wall ball shots, 20 lb
30 Kettlebell swings, 2 pd
30 pull-ups
10:50 AM Max Lift (14 minute cap)
Bear Complex Ladder
Clean, front squat, STO (squat clean does not count as a front squat)
11:20 AM
Top ten teams advance, in the event that fewer than 10 teams participate, we will eliminate rounds from the top.
AMRAP Every2Minutes Onthe2ndMinute Elimination Round, lowest reps is eliminated.
1. Burpees
2. 135/95 deadlifts
3. Double-unders
4. 135/95 snatch
5. Wall climbs
6. 135/95 OHS
7. Rope climbs
8. Fireman’s carry out and back (each 200m) (no cap, winner takes all the marbles)

Hey guys,

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,
Mickey

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:

Bear Complex Ladder
Clean, front squat, shoulder-to-overhead, (squat clean for first rep does not count as a front squat)
Attempts must be made with the same or increasing weight. No going down in weight.
Score is combined pounds per team
Also, remember that 4/25 is our SPRING FLING. Details are still being worked out (will it be bowling or drinks/dessert again — who knows?), but it will be a fun time!
Real talk time: Who would REALLY buy a CareBear CrossFit t-shirt? Would you want the CareBear to be a nice bear or a mean bear?
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Finally, in celebration of all of our members of Asian descent, we are planning an Asian Invasion WOK WOD followed by dim sum in Chinatown. It will likely be the 9:30 AM class on Sunday, May 3rd and no, you don’t have to Asian to participate. Wear your Jeremy Lin or Yao Ming jersey for bonus points!
Peace and bacon grease,
Mickey
30 Mar 2015

One of the 4/25 Throwdown WODs…

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Here is one of the throwdown WODs. Have you signed up, yet?
“Kelly, Meet Eva”
3 rounds for time
Run 400 meters with a 20# medicine ball
30 box jumps, 20 inches
30 wall ball shots, 20/14 lb
30 Kettlebell swings, 2/1.5 pd
30 pull-ups
Partners must run together but only one partner may work at a time for the rest of the work. Movements must be completed in order.
23 Mar 2015

CFB Field Day

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Just a heads up: On Saturday, June 6th, we’ll be having a CFB Field Day. Think three-legged races, burlap sack races, tugs of war, wheel-barrow races, and other ridiculousness.

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Today’s post will be a quick hit. SIGN UP for our next throwdown HERE.

Peace and bacon grease,

Mickey

P.S. Get ready to Narf!

09 Mar 2015

My Dad Works Harder Than You Do

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IMG_3608I’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,

Mickey

 


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