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Wednesday, November 4, 2009 at 4:44AM "Perseverance is a great element of success. If you only knock long enough and loud enough at the gate, you are sure to wake up somebody."
-- Henry Wadsworth Longfellow
---Affiliate Team---The 2010 Crossfit Games will take place in Aromas, CA on July 16-18, 2010. Last year the Affiliate Team cup held there was a great success, and equally fun to watch. We would be pleased to send a team of our own this year. While the format for Aromas '10 hasn't been released, we want to be prepared to register a team. There will be performance baselines required to compete. It is a demanding commitment: a trip to CA in July as well as some extra training will be required. If you are interested, or I have already spoken with you please email me j.hobart@me.com discussing possible days/times to include extra team workouts.
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Warm-up:
Foam Roll
-Thoracic
-Lats
-Quads
Mobility
-Lunge twist (pictured)
-Inchworm
-Cossack
-Reverse Cossack
Strength/Skill:
Agility Drills & Plyometrics
MetCon:
"Barbara"
Complete 5 rounds for time of
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments.
Reader Comments (16)
Before he goes on a rant I will say something nice about the guy: Austin smashed yesterday's WoD. Mean work Shooooootie
So glad I did Barbara this morning and dont have to anticipate all day! Got through all 5 rounds Rx'd in 26:33, some super humans attending 7am managed to make it before the 25 minute cutoff, but huge props to Bones and Rast who also did all 5 rounds and kept on going with me after the 25 minute mark ticked away.
Go Erica SC!
Nice job, Erica!!
3 plus rounds (I think I finished the situps, it got a little blurry in there) before I hit the 25 minute cutoff. meh
Damn Erica! That is friggin fast! That paleo food and all your hard work is really paying off!
OMG, if you are looking for a laugh http://www.youtube.com/watch?v=E9_amg-Aos4&feature=player_embedded# that is the most ridiculous exercise invention i have ever seen...
A-TRAIN!
34:56 (PR)
First time with Barbara, so I'm calling it a PR. I was hoping for 5 minutes a round, and watched the times per round skyrocket from 5... 6... 7... 8... to almost 9 minutes. Good times.
Nice work at noon!
First time with Barbara. She is brutal. I did get 50 extra squats from Monica, Nigel, and Marlies who joined me in the end to get me through. That was as close to a group hug as you will ever see at CFB. (Warm and fuzzy in a painful-sweaty-shaking kind of way…)
Marlies, are you on the juice?
Come clean, I won't tell anyone.
Noon class has the company of a young man named Peter who joined us recently - he says all of 2 words each WOD, but has a pleasant demeanor and seems affable and easygoing.
He's giong to make the CFB A-team look like a bunch of geriatrics once he gets his CF legs under him.
22.38 on the WOD today - Hobizzle, look out!
Never thought I would do five rounds but thanks to being on my 3rd day of strict Paleo (except for 1 ounce of chocolate in the afternoon!) I was able to do it. My time was 30:53 - sure to improve. I used the blue band for the first three rounds and switched to green because it was taking so long. Thanks to Alex for letting me switch. I'm gonna win that $500 bucks!
26:03 on da WOD.
Sick times Erica SC and Nigel!
On the cover and not in my LuLu's.. Damn my inferior CF fashion sense!
Nigel.. holy wow on your time. I think I need to join the pencil neck division. Unfortunately life is keeping me from Barb today. I will have to head over tomorrow off hours and see how she is though. Anyone want to join me early afternoon? She looks like a Meffa girl with an attitude, and I wanna hit that schizzle.
32:30 on the WOD.
Erica, while your video takes the cake, I'd like to submit this as a solid contender:
http://jumpsnap.com/
I'm drinking the CFB Kool-Aid! those extra fifty were my punishment for modifying! I will be ready for Barbara next time...
28:04 with 10-20-30-40 modification
She looks like a Meffa girl with an attitude, and I wanna hit that schizzle.
Austin...excuse me? Care to expound on that comment a little more?
/Meffa girl