There is science, logic, reason; there is thought verified by experience. And then there is California.”—Edward Abbey
Active Rest Day
What is your excuse for not crossfitting? No time. Sore. Too busy. Family in town. Click here and go to February 27, 2009.
Think you got it bad. Here’s a video about the Dust Bowl.
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I’m doing what I think I was put on this earth to do. And I’m really grateful to have something that I’m passionate about and that I think is profoundly important.”—Marian Wright Edelman
WOD
Front squat 3-3-3-3-3 reps
Kid’s WOD
Buy in
The Porch:
3 x
100 M run
25 Box Jumps
Max L-sit
WOD
The Porch:
3 rounds
5 Forward roll/Burpees (a forward roll followed by a burpee)
10 Dumbbell Push Press, 20# Dumbbells
20 Squats
Cash Out
The Porch:
2 times through
20 side to side hops over small barrier
20 sit ups
Ryan working the rower during the yesterday’s WOD.
| Front Squat 5×3 | Round Weight (Total Weight) |
| Shane | 60-70-80-90-100kg (400kg) |
| Kid’s WOD | Score |
| Lil’John (As Rx’d) | 13:57 |
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The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.”—Albert Einstein
WOD
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
These are squat not power snatches.
Can you tell what type of pull-ups Joram & Tyler are doing? Post your thoughts to comments.
| Joshie #458 | Time |
| Shane (Knees slightly bent) | 33:57 |
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To me success means effectiveness in the world, that I am able to carry my ideas and values into the world — that I am able to change it in positive ways.”—Maxine Hong Kingston
WOD
5 rounds for time of:
15-135# Deadlifts
400m Run
15 GHD sit-ups
You can choose any order to do these exercises in, but you must stick with that order throughout the five rounds.
John showing great depth in his dumbbell squat cleans. Can you see anything he could improve on?
| Deadlift/Run/GHD situps #185 | Time |
| Evelyn (As Rx’d–female weight 95# deadlift) | 28:51 |
| Shane (As Rx’d) | 16:06 |
| Tyler (As Rx’d–completed on 3/1/09) | 18:40 |
| Ryan (As Rx’d–completed on 3/1/09) | 19:40 |
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In describing today’s accelerating changes, the media fire blips of unrelated information at us. Experts bury us under mountains of narrowly specialized monographs. Popular forecasters present lists of unrelated trends, without any model to show us their interconnections or the forces likely to reverse them. As a result, change itself comes to be seen as anarchic, even lunatic.”—Alvin Toffler
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
John practicing his handstands. Notice the straight arms going all the way down to his feet. Getting better everyday.
| Continuous Pull-ups #74 | Rounds (Total Pull-ups) |
| Evelyn (blue/white band pull-ups) | 14+8 (113) |
| Shane (As Rx’d: chest-to-bar) | 13+11 (102) |
| Ryan (strict: 1-10, kip/jump chin over bar: 11-12-12 ) | 2/25/09–12+12 (90) |
| Tyler (kipping chovb: 1-9, jumping: 10-11-12-8) | 2/25/09–12+8 (86) |
| Joram (kipping chest to bar: 1-5, k. chovb 6-12+10) | 2/25/09–12+10 (88) |
| Kid’s WOD: (:10) 5 fwd rolls/5 wall ball tosses 12×12in sq | Rounds |
| John (4 rnds: 10 push-ups + 20 squats–4 misses) | 1 complete @ 10ft |
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Few things help an individual more than to place responsibility upon him, and to let him know that you trust him.”—Booker T. Washington
WOD
3 rounds for time of:
Row 500m
21 Burpees
Run 400m
Tyler working on double unders.
| 3rds: Row/burpee/run #710 | Time |
| John (single unders subbed for 400m run) | 56:31 |
| Evelyn (2 1/3 rounds: double unders subbed for 400m run) | 38:23 |
| Shane (As Rx’d) | 20:44 |
| Ryan (As Rx’d-completed on 2/26/09) | 20:28 |
| Joram (As Rx’d-completed on 2/26/09) | 19:40 |
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When you come to the end of your rope, tie a knot and hang on.”—Franklin D. Roosevelt
Rest Day
| Kid’s WOD: 21-15-9 Burpees/Pull-ups/Box Jumps, 17″ | Time |
| Lil’ John (blue/white band pull-ups) | 18:49 |
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At least two thirds of our miseries spring from human stupidity, human malice and those great motivators and justifiers of malice and stupidity, idealism, dogmatism and proselytizing zeal on behalf of religious or political idols.”—Aldous Huxley
Rest Day
The Finals of the State Wrestling tournament take place tonight. Good luck to all of the Colorado Springs area wrestlers!
Enjoy this video of Dan Gable in his final match as a college wrestler. He was undefeated in high school and college. He wrestled Larry Owings of the University of Washington. Gable had a 181-0 record throughout college. All he had to do was beat Owings to finish his career undefeated. Check out the 1970 NCAA Wrestling Finals @ 142 lbs.
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I don’t wait for moods. You accomplish nothing if you do that. Your mind must know it has got to get down to work.”—Pearl S. Buck
WOD
50-24″ Box jumps
50 Handstand Push-ups
50 Ring Pull-ups
50 Squats
Complete these in any order you want. You can move from one exercise to another before you have completed the 50 reps.
Turkish get-ups: a great total body exercise.
| 50’s: Ring PLU/Squats/HSPU/Box Jumps, 24″ #cscf31 | Time |
| Shane (Short on a few hspu/not complete extension on r. pullups) | 16:47 |
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Build a better mousetrap and the world will beat a path to your door.”—Ralph Waldo Emerson
WOD
For time:
500m Row
21-115# Push press
500m Row
18-115# Push press
500m Row
15-115# Push press
500m Row
12-115# Push press
Heading to the State Wrestling meet today! This where it all happens in the wrestling world. Careers are formed at this tournament. Can’t wait to get there and coach the kids to victories. Good luck Josh Brown, Kyle Starling, Cory Takaki & Mike Jaquess. If you can place at this tournament or win it, colleges will be looking for you to wrestle for them. All that hard work and dedication is the investment in the future. Colleges may offer to pay for your education.
Cory Takaki on his way to a pin against Doherty. Cory will be wrestling in the State meet Thursday-Saturday at the Pepsi Center in Denver.
| 500m x 4 Row/21-12 by 3 Push press #714 | Time |
| Shane (As Rx’d) | 16:00 |
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The distance between insanity and genius is measured only by success.”—Bruce Feirstein
WOD
Three 3:00 rounds with :30 rest between rounds. Blast through the following exercises in :30 intervals. There is no rest in the 3:00 round.
Turkish Getup, 1.5 pood (reps)
Row (meters)
Pull-ups (reps)
Front squats, 60kg (reps)
Ring dips (reps)
Rest
Your score is your total number of reps.
Sunset @ 6:30am in Colorado Springs. Perfect time for a workout!
| 3×3:00 rounds: tgu/row/plu/fs/du/rdps #cscf30 | Score (Reps+meters) |
| Evelyn (45#fs/bw bnd plus/20#tgu/bl bnd br dps) | 269 |
| Shane (As Rx’d) | 350 |
| Kids WOD: amrap :15—15 snatches/15 bx jmps/15 sqts | Rounds |
| Lil’ John (18# snatches/17″ box jumps) | 2.25 |
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All who have meditated on the art of governing mankind have been convinced that the fate of empires depends on the education of youth.”—Aristotle
WOD
400m Run
10 Pull-ups
:45 L-sit
800m Run
10 Pull-ups
:30 L-sit
1200m Run
10 Pull-ups
:15 L-sit
| Run/Plus/L-sit #cscf29 | Time |
| Shane (As Rx’d-slight knee bend L-sits) | 17:03 |
| Ryan (Indian-style L-sits, chin over bar pull-ups) | 21:10 |
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It is the awareness of unfulfilled desires which gives a nation the feeling that it has a mission and a destiny.”—Eric Hoffer
WOD
Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
| PR 5X5/PP 5X3/PJ 5X1 #cscf28 | Round High/Total Weight |
| John (As Rx’d) | 90/110/130 (230#) |
| Shane (As Rx’d) | 132/165/198 (495#) |
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