Tuesday
02Feb2010
020210
Tuesday, February 2, 2010 at 11:00PM 
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Skill/Strength:
Dips 3 x max (if you can perform more than 15 consecutive reps, add weight)
GH raises 3 x 5 reps
Pull-ups 3 x max reps (if you can perform more than 15 consecutive reps, add weight)
MetCon: Complete four rounds
10 box jumps
10 push-ups
10 DB Power Snatch
Post efforts to comments.
Reader Comments (21)
Declining fitness levels of children, very concerning:
http://news.bbc.co.uk/2/hi/health/8425161.stm
They need to get off the couch and onto the playground! Or into a Crossfit Kids!
"Okay, campers, rise and shine, and don't forget your booties 'cause it's cooooold out there today."
" It's coooold out there every day. What is this, Miami Beach?"
Still dealing with minor back strain, should be back at it for some modified stuff wed.
Scared that not lifting heavy and therefore not eating as much, I'll end up like these guys in a week.
http://www.youtube.com/watch?v=SeMJOPlK-0E
Just saw yesterday's post, sad news. Niko was a great pup, he shall be missed.
Ed...How in the world do you find these videos!!??
Ed - Awesome video and I second Alex's question.
MetCon - 3:56 with 65# DB.
Well its easy to find time.
The key is always to give 100% at work.
20% on Monday
27% on Tuesday
30% on Wed.
15% on Thursday
and 8% on Fridays!
Surfing for videos then fills in all the other time.
Ed, me too regarding Alex's question. Take it easy on that back; return when you're good and ready.
5:41 on the MetCon w/50# DB.
Ed - I can not tell you how much this has made my day, its only 10am and I feel so complete lol. Hoping to see the 4pm crew today for the WOD!
Felt gassed aerobically today. Was able to get 11-12 reps max on dips and pull-ups. For WOD had 8:05 with 55#.
Big props personally to CF and OLY strength training in general this past weekend.
Saturday, 2 weeks to the day after hurting my back, I jumped on my board for a day of riding up at Sugarloaf. Sunday I was back on the slopes again. It wasn't until now that I thought about how fortunate I was to be able to do that.
See, I used to call this trip the curse. I've been doing it with a group of loosely connected friends for about 10 years. Invariably I would be screwing around tired at the end of the day and bruise/hurt/maime myself. This year however, even with flattening myself pushing on deadlifts 2 weeks previously and being confined to bed for several days, I walked away from the weekend fine. I am not even sore. And even more surprising is that I never thought about my legs this past weekend. A difference to previous years just didn't occur to me. I'm sitting here amazed that I always ignored the catch phrase, "you gotta make a foundation before you build a house." (go ahead and laugh James).
I came to CF able to squat about 200 lbs. Right before I hurt my back I PR'd at 295. That's 100 lbs in 1 year. Some of it form, most of it strength.
It feels good. I can feel the difference. Props to the strength training we're doing right now. It's a foundation.
I'm starting a new job in Lexington, MA. Is there anyone in the 6am class that works in that area that I might be able to carpool with? I normally come to the noon class, so I don't see any of you 6amers normally. rjmeritz@gmail.com
Just got on the site and saw Niko's mug... man Im gonna miss that dog.
Wow - the video puts the whole 1980s into perspective for me. Not in a good way.
6:14 on the WOD using a 40# db and the mid-sized box with one plate on top
5:35 with a 35# db.
I think there should be a new prize for anyone in the Crossfit Total willing to wear one of those unitards from the video.
6:40 with 30# DB
Wear a unitard? Is the pope catholic?
I could easily be convinced to join a few other people in not only wearing those clothes, but dancing around like that - oh how i wish i was older during the 80s...it (sadly) makes me so happy watching those videos...Im ashamed to even admit how many of them I watched, but it was certainly more than 1... as per the prize for CFT in that, since Im preggers I cant participate, but I do have an outfit from Halloween that someone can borrow...Austin...
Late post about our beloved NICO
Neal & Jess I am very sorry to hear of your loss. The big 125lbs of drooling love will be sorely missed. He was the ONLY one I would ever allow to lick my face when trying to catch my breath after a workout.
That video is nuts. I can't believe that is real- it looks like a fake show or something that SNL would do.
Erica, I too sometimes wish I had been born 10 years earlier so I could've enjoyed the 80s more. For cool back in the day stuff I sometimes visit http://onceuponawin.com/
From someone that vividly remembers the 80's, you don't wish you were able to partake in those outfits. Those that did look back with pure shock and embarrassment.