Monday 9/28/09
September 27, 2009 in Uncategorized
Working hard at 4pm. Just a couple people getting it done at the start of the afternoon classes.
In an effort to keep the good times rolling I’m going to address the most important issue when it comes to exercise, nutrition, work, relationships, well everything really.
EXCUSES!
Do you know what the funny thing is about excuses? No one likes them but everybody uses them. This commercial says it best. I could rant and rave about how you need to do things for yourself and I can’t make you do anything. The truth of the matter is one day the excuses run out and you are going to make a conscious decision for yourself that you want to be better. You will realize that if you want something bad enough you have to do what it takes to get it. Good luck and we are here if you need us!
Coach’s workout
Press 3-3-3-3-3
Push jerk 5-5-5-5-5
100 squats for time
Classes
rest day www.crossfit.com
Work on a skill, make up a workout you’ve missed, or…
Team WOD – for time
100 Clean and Jerk (135/95)
100 squats
For those in a hurry- BLUF:
Morning class had DOUBLED in size this, well, morning.
Mark n I completed the 100 Cleans and 100 Squats in 16:04 min. I must admit to the both of us starting the squat at the same time when Kat corrected us about a 1/4 of the way through so we added 1.30 to the actual time. We maybe could have been done sooner, but I had to resist the urge to, well, go outside and re-tasted my morning cup of black coffee…which is why most pilots tell you eat peanut butter before a flight- tastes the same coming up as it did going down.
For those who aren’t in a hurry:
Buongiorno a tutto il mio Crossfit Brethern!
Tanslation :
Good Morning to all of my Crossfit Brethren- though is there a Sisterin?
No…? So I guess we use the masculine, but I am curious though, when did women give up the feminine?
Why are actresses called actors these days?
Congresswomen, now congressmen.
When did it shift? I don’t recall voting- do you? If you want true equality, call actors actresses. Go with the feminine instead of giving up the feminine because some woman (or man) decided unilaterally that women should be referred in the masculine to show how strong they are; when in fact they are the stronger, more powerful sex (should I say gender?) and if you don’t believe me, look around you someday and remember the stupid things you guys did (do?) to get a date- you know, the last time you ‘Peacocked’ or spent 60 bucks getting your chest or back or eyebrows waxed (and by the by, if you have a good place cheaper than 60 bucks, write it on the white board in the back, and we’ll keep it between you and I) then you know what I am talking about- HOLY KELLY CLARKSON! – talk about enduring pain and suffering.
My point: Almost everyone here, regardless of gender, is either, stronger, more flexible, more explosive in some (or more likely in many) movement or more ripped than me and I don’t care. This morning, Kat reminded me of how far I have to go by easily demonstrating how crappy my form was by using my weights and only one hand to execute the “Clean” while holding a cup of coffe- it was impressive.
Kat can crush me, so I gotta give her props: Props. I guess I am her bitch as well as yours and in the spirit of this post, I give you something a former mentor used to say: “Grow some Brass Ovaries and get out there!”
ADVICE: Be careful mounting (te-he) the back extender / ‘Junk Crusher’. I was out of breath on the second set and it wasn’t due entirely to the rep’s.
See ya
Ed
Authors note: I love the term: ‘Peacocking’- Thank you ‘MTV’s Tool Academy’, and to a lesser extent, the great Matthew Perry, Zac Efron film “17 Again” which, by the way, I have to hide from my 13yr old daughter because when it is on, her brain shuts off for several hours following, and I swear, if she could, she would smoke a cigarette afterwards…ahhh the joys of parenting a teenage girl, but I digress…
I will admit to being 40, which means I was fortunate to get married long enough ago, that I missed the current ‘extreme men’s fashion’ requirement of today’s single scene. Once I heard the term, it made absolute perfect sense!
However, to be fair, I will admit to owning a pair (or 3) of Z-Cavaricci pants, having an earring, sporting a near mullet, and having a puffy shirt- we are talking about 1990-93 (couldn’t commit to the full mullet, I was in the Army Reserve).
So preen away! Manscape to your hearts content! But don’t be offended when an old dudes give you a beleaguered look as you walk by!
OUT
I have to meet this guy.
This morning Kat and I gave Ed a hard time for not posting at all last week…I guess he’s making up for lost time. Wow.
But I’m not complaining.
Push Press – 90, 95, 105, 110, 115(1,2, fail)
Push Jerk – 95. 105, 115, 125, 135(1,2,3,4, fail)
100 squats – 2:29 whooooo.
Power Snatch with OHS 4X1: 140-140-140-140
Clean and Jerk 4X1: 210-210-210-210
Front Squat 3X1 & 2X2: 185-195-205-185-185
Louis is the man he carried us to victory in the team WOD. Time: 11:41 (135lb C&J’s 12-12-10-10-10-10 squats 20-6-20)
Bart beating Ashley by less than a second was definitely the face off of the night.
OH, KELLY CLARKSTON!
I LOVE this video…really puts it into perspective, doesn’t it?
let’s see, I had a bit of a gym/stamina/have-fun day:
12 rds:
run 200m
10 ring push-up
20 sit ups or other ab exercise (prevent tail-bone chafing)
8 rds:
24kg KB swing x 15 rep’s
climb the rope to the red tape
6 rds:
12kg KB turkish get up 5x’s ea side
one-legged squat and reach 5 x’s ea side
All of which ended with the following comment from Ben:
“What do you call that…?”
hey I’ve heard of those! They’re tough.