102709
Tuesday, October 27, 2009 at 12:00AM “There are no limits. There are plateaus, but you must not stay there, you must go beyond them. A man must constantly exceed his level.”
- Bruce Lee
How do you exceed your limits? What do you do to push the boundary of what you think is possible? CrossFit is a tool in which one can push the edges of what you consider reality. Does this spill over into your day to day life? If it doesn't, you may just be not seeing one of the most valuable instruments CrossFit can ever offer you.
102709
Warm-up (10 min):
Foam Roll
-Glutes
-Calves
-Lats
-Pecs
High Knees
Butt Kicks
Broad Jumps
Agility Drills (5 min):
Mini hurdles
Strength/Skill (25 min):
Press
5-3-2-2-1-1-1
MetCon (15 min):
Row 500 m
rest 1 min
Row 250 m
rest :45
Row 125 m
Post to comments your press and your time for the MetCon.
Reader Comments (29)
First comment!!! Zing Nigel!
First post!
Friday is costume day workout
I love the foam roller warm-ups - too many hot spots to hit in 60 minutes never mind 10 minutes
I pressed 175 for a PR
127# on the press.I think that's a 7# PR. So that's good finally progressing in that area.
1:30.4 on the 500m .4 seconds off my PR (but who's counting?)
40.2 on the 250m (not sure on this one)
22.2 on the 125m
Apparently, I like even numbers.
That's one amazing jump!
Lapidus:
quickly becoming a savage performer. Nice press and well done on wod yesterday.
Has anyone bought nice looking / office / formal looking shoes that are for the barefoot / thin soled devotees? I'm considering getting a pair of Vivo Barefoot shoes but they're quite expensive.
http://www.terraplana.com/vivobarefoot.php#
The FeelMax shoes are a lot cheaper but look pretty good too:
http://www.extremeoutfitters.us/search.aspx?manufacturer=154
If I had my way I'd be barefoot/ wearing Vibrams all day but that would not be acceptable in my place of employ, so I'm looking for the best alternative. Any suggestions?
any potential for elbow issues if we are going fairly wide on the grip for a press? not snatch grip, per se, but a width similar to the width neal teaches for jerks.
as for the quote, well, it doesnt get any better than bruce lee.
justin - only if that width of the grip bothers you in the jerk. less width would be more efficient line of action, but it also increases distance. therefore, i think for a slow lift - you could tend more narrow, where for a fast lift you would tend a bit wider.
that being said - my press/pp/jerk grips are all the same.
nice jump, alan!
alec - thanks for a new resource for gunzilla-sized shoes!
I have the vivo barefoot oak series, they were quite expensive but I've worn them every day since I've gotten them (so the cost was worth it...) and never had any concerns with work attire or even dressier events. The wearing every day is starting to make them deteriorate but nothing too concerning. I've also heard some people mention feelmax as a good alternative for minimalist wear. I've never tried them on, but I think they have the look of a sock.
http://www.extremeoutfitters.us/feelmaxniesa.aspx
There are a few types so look around.
http://www.extremeoutfitters.us/feelmax.aspx
The whole feelmax line
Alec...leather soled dress shoes.
Got up to 190x1 on the press. Our group didn't have time to do the last set of 1 rep, so I went back and tried 200x1 after the MetCon. Was pretty wiped after the row and didn't make it but think I can the next time we do this. That will be my goal.
Row times-
1:37 for 500m
:49s for 250m
:24s for 125m
Since we're talking clothing today, I will pass on some recently acquired knowledge.
Ladies, they are expensive, but LuluLemon pants DO make a woman's ass look great. And I mean terrific. It would be like Johnny Cupcake's coming out with a bra line. Just think of it. And Lulu's look especially great on a CF lady that has something back there to put in them.
Just sayin....
(and remember guys, I'm putting myself in front of the firing squad for all you here, so show some support.)
CFFootball
Complete 6 rounds for time:
2 Deadlifts 150% of Body Weight
4 Front Squats Body Weight
6 Burpee Pull Ups
8:46 @ 255DL and 170 FS
turns out, many of the CFB ladies and CF elsewhere have been sporting lulu for a bit .... the real news is that lulu is NOT just for CF women anymore. (gasp!)
gunzelle, i remember a particularly funny outtake from every second counts where sevan tries to get john welbourn to try out a pair of lulus. :D
Epic fail. No where near my PR on the press.
Row: 2:07, 1:00, 0.32
Austin, you haven't noticed the lululemon pants CFB women already wear?
JH: Lego Man youtube video yesterday was fantastic.
Mike G: you can do it.
i know it, renee. good clip. yes, the symbol for lulu may be interpreted as part of the female anatomy... but thereare more CF men than sevan sporting them now.
82# for the press, but it was UGLY - it was definitely not a straight trip overhead.
row times - 2:01, 1:00, 29
I just saw online that Mikko Salo and Tanya Wagner are going to the 2010 Crash-B's. Are any CFB people doing it this year? EC?
http://games2009.crossfit.com/competitors/tanya-and-mikko-accept-concept2s-invitation.html