Tribal Crossfit

Elizabeth

Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Dylan 75# 11:09

Mark KB Swing and Push-ups 4:59

James didn't wait for the clock 95#

Cindy 45# 11:02

Jess 25# 7:22

Alex 20# medball 10:16

Lee 35# 11:42

Lynda 10# Medball 15:33

More on Shoes. Or the lack there of.

The Money Quote

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But at least you know you'll never limp again. Or so the leading companies would have you believe. Despite all their marketing suggestions to the contrary, no manufacturer has ever invented a shoe that is any help at all in injury prevention. 

If anything, the injury rates have actually ebbed up since the Seventies - Achilles tendon blowouts have seen a ten per cent increase. (It's not only shoes that can create the problem: research in Hawaii found runners who stretched before exercise were 33 per cent more likely to get hurt.)

t was an astonishing revelation that had been hidden for over 35 years. Dr Richards was so stunned that a $20 billion industry seemed to be based on nothing but empty promises and wishful thinking that he issued the following challenge: 'Is any running-shoe company prepared to claim that wearing their distance running shoes will decrease your risk of suffering musculoskeletal running injuries? Is any shoe manufacturer prepared to claim that wearing their running shoes will improve your distance running performance? If you are prepared to make these claims, where is your peer-reviewed data to back it up?' 

Read more: The painful truth:Running shoes are an expensive waste of money

Have a Freakin' Goal

Once upon a time I was a competitive athlete. It was great fun (even though at the time I would ask a fellow athlete why we were doing this again.) Not only was it great fun I knew that in 3-4 months if I slacked off on my training there would be another guy who had trained hard. And he literally wanted to beat the fire out of me. For me this created a great sense of urgency and focus. 

That is one of the great things about CrossFit is that everyday is a competition. Urgency and focus.

As an athlete I also knew that in 3-4 months I had to master some specific skills and maybe some strategery. 

CrossFit will reward you on Annie if you rock double-unders. If not, you just muddle through and have a bad time or even worse, Scale. 

A workout program with out a goal is a dead end. And with the intensity that we apply it will lead to burnout and quitting. 

So you have an assignment. Have a Freakin' Goal! 

I've installed a 'Why Are You Here?' White board next to the WOD White Board. You might notice it when you come in tomorrow. A short term goal is mandatory. A long term goal is optional. Your goal has to be specific, measurable and achievable. 50 double unders by the end of February, a 35 inch waist, 1:15 400M Run. Those are all great goals. I want a perkier butt is not (and I'm certainly not going to measure it for you). 

I'd like to thank Rebe and Freddy C at one world for the inspiration. 

The Board is waiting!

Thanks Giving Morning

WOD

Fran

21-15-9

Thrusters

Pull-ups

Dylan 75# 6:02

Jess 30# 6:29

Reeza 30# 8:12

Dylan has no idea how this can be done with 95# but I'm willing to be with in the next 3 months he will be doing it as Rx'd. If Jess didn't use the blue band she should have been. Reeza rocked the Thrusters like the bar wasn't even there. The pull-ups are a challenge but in short order she is going to rock them. 

Half an Angie 11/25/09

WOD

1/2 An Angie

50 Pull-ups

50 Push-ups

50 Sit-ups

50 Squats

Dylan 6:39

Mark Gr9:42

Brian Gr 14:14

James Bl 8:21

Cindy Gr 8:45

Jess Gr 7:57

Alex Bl 7:20

Full Crew tonight and everyone rocked it. Even after most of the class showed up for an hour at JumpStreet (turns out jumping on a trampoline is a lot more work than I thought it would be.)

Mark and Cindy had some friends in and Wayne did the WOD but somebody forgot to tell him that it was for time (that would be me) and he walked off when he was done with out yelling time. I'm pretty sure this will be the last time I dish out half an Angie. Also it will be the last time most people get to use the Green bands (except with a knee)

Legitness of the Day Cindy did full pushups for all 50 reps. 

To close out we did 5X5 of OHS with the bar. Jess gets the Gold Star for most improved on OHS. Her midline was tight through the entire set. 

I had a blast at JumpStreet. It looks like every one else did too. We are going to be doing that again. 

11/24/09

WOD

5X 

15 Jerk

15 Knee to Elbows

15 Pull-ups

Dylan 75# 18:35

Brian 4X 18:38

Jess 3X OHS 11:15

Kelsey 4X 13:12

Everyone cruised through the WOD and looked pretty good. We worked the hollow body and Handstands at the end. 

Kelsey was visiting from Gettysburg and did a fantastic job. 

How Early Should Children Be Given Shoes?

That's a trick question. They should never wear shoes. 

---------------------------------------------------

From the National Center for Biotechnology

Shoes for children: a review.

Staheli LT.

Department of Orthopedics, Children's Hospital and Medical Center, Seattle, WA 98105.

1. Optimum foot development occurs in the barefoot environment. 2. The primary role of shoes is to protect the foot from injury and infection. 3. Stiff and compressive footwear may cause deformity, weakness, and loss of mobility. 4. The term "corrective shoes" is a misnomer. 5. Shock absorption, load distribution, and elevation are valid indications for shoe modifications. 6. Shoe selection for children should be based on the barefoot model. 7. Physicians should avoid and discourage the commercialization and "media"-ization of footwear. Merchandising of the "corrective shoe" is harmful to the child, expensive for the family, and a discredit to the medical profession.

Eva

WOD

800M Run

30 KettleBell Swings

20 Pullups

Dylan 5X 30:40

Brian 4X 35:53

Lee 20:40 (400M Row 15/15)

8 Round Cindy

James 11:45

This morning Lee banged out his second full WOD. He is having no luck with the WOD draw hitting Eva the second day. But he rocked it. This evening Dylan and Brian set a fantastic pace. Brian moved up to the green band. We taped up Dylan's hands and it looked like the tape and his hands held up. 

New Guy James started tonight. He Covered about 8 lessons of the 12 elements classes in 45 minutes. He did so well I modified the first WOD to see what he had. Usually we do a 5X Cindy for time. I thought that might be to easy so I said lets go for 10. He had 5 rounds done in 4 minutes. Then he slowed down a little but kept plugging away no matter what his body was telling him. He hung tough for 8 rounds when I called it a WOD. We should see him again Wed evening.

Jump Around

Who: You

What:  Jump Street Indoor Trampoline Park

When: November 25th 2PM

Where: 455 E. Warner Rd. Chandler, AZ 85225 (Warner & Arizona Ave)

Why: As a Crossfitter I fancy myself a backyard gymnast. You should too. Let's go get our jump on and see if we can practice doing flips on something safer than 3/8" rubber mat.

For Simplicity bring $16 for 2 hours of jumping. 

If this doesn't look like fun we need to have a serious talk.

I'm Just a Country Boy

After a new athlete has come to the Box 2 or 3 times and the shyness wears off they usually ask me how come I'm barefoot. My wife would love to tell you it's because I'm from Arkansas. And I'm a hick. That may be true but it isn't the only reason. I use to wrestle and kickbox and all of our training took place barefoot. So I got use to working out barefoot. When I went to gyms with, "No Shirt, No Shoes, No Service" it felt odd to work out with shoes on. So for no other reason than I liked how it felt I kept working out bare foot. Then I found out I wasn't the only odd little duck working out sans shoes. But all the other odd little ducks had some science and reason backing them up.  The following are excerpts from a much longer article that starts to make the case for walking barefoot. 

I would recommend Oly Lifting shoes for power lifting and the Olympic lifts. And some sort of shoe for Rowing and Burpees. (Go ahead try either of them barefoot. I'll wait. Soon as you get done taping up your bloody heel or toes I'll be right here.) Try working out barefoot. You'll move better. 

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Try this test: Take off your shoe, and put it on a tabletop. Chances are the toe tip on your shoes will bend slightly upward, so that it doesn’t touch the table’s surface. This is known as “toe spring,” and it’s a design feature built into nearly every shoe. Of course, your bare toes don’t curl upward; in fact, they’re built to grip the earth and help you balance. The purpose of toe spring, then, is to create a subtle rocker effect that allows your foot to roll into the next step. This is necessary because the shoe, by its nature, won’t allow your foot to work in the way it wants to. Normally your foot would roll very flexibly through each step, from the heel through the outside of your foot, then through the arch, before your toes give you a powerful propulsive push forward into the next step. But shoes aren’t designed to be very flexible. Sure, you can take a typical shoe in your hands and bend it in the middle, but that bend doesn’t fall where your foot wants to bend; in fact, if you bent your foot in that same place, your foot would snap in half. So to compensate for this lack of flexibility, shoes are built with toe springs to help rock you forward. You only need this help, of course, because you’re wearing shoes.

Here’s another example: If you wear high heels for a long time, your tendons shorten—and then it’s only comfortable for you to wear high heels. One saleswoman I spoke to at a running-shoe store described how, each summer, the store is flooded with young women complaining of a painful tingling in the soles of their feet—what she calls “flip-flop-itis,” which is the result of women’s suddenly switching from heeled winter boots to summer flip-flops. This is the shoe paradox: We’ve come to believe that shoes, not bare feet, are natural and comfortable, when in fact wearing shoes simply creates the need for wearing shoes.

Okay, but what about a good pair of athletic shoes? After all, they swaddle your foot in padding to protect you from the unforgiving concrete. But that padding? That’s no good for you either. Consider a paper titled “Athletic Footwear: Unsafe Due to Perceptual Illusions,” published in a 1991 issue of Medicine and Science in Sports and Exercise. “Wearers of expensive running shoes that are promoted as having additional features that protect (e.g., more cushioning, ‘pronation correction’) are injured significantly more frequently than runners wearing inexpensive shoes (costing less than $40).” According to another study, people in expensive cushioned running shoes were twice as likely to suffer an injury—31.9 injuries per 1,000 kilometers, as compared with 14.3—than were people who went running in hard-soled shoes.

Admittedly, there’s something counterintuitive about the idea that less padding on your foot equals less shock on your body. But that’s only if we continue to think of our feet as lifeless blocks of flesh that hold us upright. The sole of your foot has over 200,000 nerve endings in it, one of the highest concentrations anywhere in the body. Our feet are designed to act as earthward antennae, helping us balance and transmitting information to us about the ground we’re walking on.

...

“If you can imagine a really big, insulated shoe on your foot, when you walk, you kind of stomp on your foot,” says Dr. Najia Shakoor, the studies’ lead researcher. “The way your foot hits the ground is very forceful. As opposed to a bare foot, where you have a really natural motion from your heel to your toe. We now think that’s associated with more shock absorption: the flexibility your foot provides, as well as a lack of a heel. Most shoes, even running shoes, have a fairly substantial heel built into them. And heels, we now know, can increase knee load.” Another factor, she points out, is that when your foot can feel the ground, it sends messages to the rest of your body. “Your body tells itself, My foot just hit the ground, I’m about to start walking, so let’s activate all these mechanisms to keep my joints safe. Your body’s natural neuromechanical-feedback mechanisms can work to protect the rest of your extremities. You have much more sensory input than when you’re insulated by a thick outsole.”

Read more: How We're Wrecking Our Feet With Every Step We Take -- New York Magazine 

Skin Helen

WOD

400M Run

21 KB Swing

3 Skin the Cat (German Hang)

Dylan 2:40

Cindy 4:55

Everyone else somewhere in between. There was a lot of sand in people's crawls today. Seemed like there was some sand in everyone's shoulders as well from the filthy fifty. So being the superior coach that I am I called an audbile at the line and changed the WOD to something that would open those shoulders up. It was a quick WOD so on to gymnastics. Everyone was introduced to ShootThroughs. After the first set they wondered why the WOD had been so quick. Then Hollow Body, and follow by body rock. And HandStands on the wall and pulling the core into  hollow body. 

Brian's shin hurt after running. Introductions to the foam roller for myofascial release were in order. The look of sheer joy on Brian's face, well it was priceless. It looked like so much fun Mark jumped in and rolled out his ITB. 

But I promise tomorrow we will have some fun. 

Getting Filthy!

WOD

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Good Mornings

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Compare to: 5/13/2009 

Lee 26:18 (Terrible 25)

Dylan 26:39

Mark 43:47

Brian 58:36

Kevin 28:37

Cindy 35:52

Jess 41:44

Alex 31:59

We've made progress. F-bombs were dropped. Mostly under peoples breath,  not yelled. And no one threatened to quit. Oh yeah and the times were significantly improved. And if the times looked flat go look at the scale. Everyone scaled up and went faster. Lee, poor guy, two day's out of Elements and the Filthy Fifty hits the board. That's a fine how do you do. New guy Kevin was totally rocking it. I thought He was going to hit 21 minutes at first. But he scaled up on the KB swing to 55#. Let's just say wall balls get a little rough after that. Dylan saw the time and looked at it as her personal challenge. He only went the the 26 on the KB. So it's a little tough to call this race. Mark and Brian totally gutted it out. Cindy was the steady Machine she always is. I was a little worried at the end when she had her face buried in the towel. But she was just catching her breath. Jess just strolled through the whole thing like she wasn't even trying. OK maybe I told her she was doing a good job once and she totally miffed the next rep. I was summarily told to stop watching. So I did. I'm just assuming the whole thing was easy for her. I thought I had lost Alex on the Wall Balls and Burpees. But he found the end and found it quickly. Dang it must be nice not to weigh anything. 

Dylan Rockin the Double unders at the end of the filthy Fifty

Run

WOD

4X800M 

Dylan 3:04-3:15-3:17-3:02

Mark 3:23-3:37-3:50-3:46

Cindy (row) 3:38 (800M)-4:39-4:45-4:40

Jess 4:24-4:16-4:22-4:38

Everybody's hands needed some rest after yesterdays Pull-up Ladder. So we ran. 10 minutes rest inbetween sets. So we got to chat alot. I hope you guys had a good time because I did.

jake

Pull-up Ladder

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.

Compare to 8/14/09

Dylan 19 Rounds

Mark 18 Rounds Plus 5 reps

Brian Rings 15 rounds plus 6 reps

Cindy Green Band 20 Rounds

Jess Green 18 rounds plus 10 reps

Alex Blue 22 rounds

We worked the snatch, Again. One of the athletes went so far as to say that I'm in love with the snatch. That may be true but we will practice it until we have achieved virtuosity. So we might do it a few more times. I would tell you that everyone looked improved but if you look at the compare to I said the same thing. So obviously the improvement is only temporary. 

I can't say enough good things about everybody's performance today. Everyone made tremendous improvement. Go look at the compare to date. As a coach of mine use to say, I'm not surprised but I am impressed.

Cleaning House

WOD

Clean

3-3-3-3-3

Dylan 65

Mark 65

Brian 65

Cindy 45

Jess 45

Tyler 65 (Last WOD)

Alex 25

I had visions of everyone maxing out on the Clean and then we would work with some coachable momements. Well there was plenty of coaching at 3 reps so we stayed there. 

Everyone made great progress on getting the bar back to their hips before pulling and keeping it close to the body. But there is still a lot of progress to me made.

Dylan is super close to the perfect clean. Relax the arms a little more and you are there.

Hooray for Mark he may have done this before but today was the first time I saw him get the bar to his hip to pull it. He even over pulled one and landed a little to far back on his heels. If you are going to gak it that is the way to do it because it will self correct.

Brian, methodical as always took the coaching cues and executed them. He'll smooth it out in the next couple of weeks. Then he will have a monster clean to go with his deadlift.

Thank goodness I was smart enough to invest in Jr and women's bars. It lets us put some bummpers on the bar so the ladies and alex can practice pulling from the floor. I mean really what kind of gym doesn't have Jr and Women's bars. Cindy had it by the end and just needs to STOP THINKING so dang much and just jump the weight. You hear that! You got it. Just do it. Jess like Mark for the first time got the bar to her hip before she jumped. YEAH! Now if we get a full hip extension she will be rocking it.

Alex, as always, wanted more weight. As soon as he drops that butt down past the knees we'll start bumping it up a little bit. But he is keeping the knees out and his pull and landing are looking great.

Tyler was showing off on her last day and made her cleans look easy. I'll miss watching her set up with her head tilting to the left before she does anything she considers difficult. She did 4 sets with the women's bar and then bumped up to the men's weight.

Good luck kid.

jakers

So Long, Farewell

WOD

Murph

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military's highest decoration, the Medal of Honor, for his actions during the current War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.

"The President of the United States n the name of The Congress takes pride in presenting the MEDAL OF HONOR posthumously to

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

For service as set forth in the following CITATION:

For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States naval Service

A couple of reasons we did murph today First and foremost. It's Veterans Day. And to the best of my knowledge Murph was the very first Hero WOD. He would do this WOD wearing a a 40lb bullet proof vest. Murph was obviously a seriously bad dude. Two. I've been threatening Tyler with Murph for quite some time. And it came down to her last day or her next to last day. Figuring we would be going out on her last day we did it on her penultimate day. 

Everyone knew something was up when I seriously altered the warmup. 5 pull-ups, 10 push-ups, 15 squats. 1 round. After I wrote it on the board there was much protesting and even claims of having left the water on at home.  But it was no use. The athletes were here and Murp was on the board. Before class started one of the athletes had asked about how they compare and how much their fitness has improved. I would venture to guess that 5 months ago NO ONE in our group would have finished Murph much less been able to yell time in an hour. 

Dylan as RX'd 46:51

Mark 51:43 Green Band/Knees

Brian 55:17 Ring Rows/Knees 1/2 a Murph

Cindy 41:15 Rowing/Green Band/ Knees (her knees were pretty chewed up at the end)

Jess 59:23 Green band/Knees

Tyler 1:06:22 Green Band/Knees

Alex 38:07 Blue Band/Knees 1/2 a Murph

Dylan brought his lifting shoes. He was so desperate to run that he borrowed my shoes. My shoes have needed some bleach for awhile so Dylan really wanted to do it as RX'd. He rocked the first run in 8 minutes and did the middle Double up Cindy Style. Mark and Jess kept a steady pace and just kept banging it out. Cindy was an absolute machine. She came off the rower just a tick behind Dylan coming in from the run. while Dylan wiped his brow and got a drink Cindy went to work and didn't let go of the lead again. And of course despite my advice she did is double Cindy style. Brian and Alex did the full run with the rest cut in half. Alex was down with it but Brian protested until he got halfway through stopped to check his pulse and GPS to find out where he was and decided maybe some discretion was the better part of valor. 

Tyler's penultimate WOD with the tribe. And she was going out the hard way. She did the middle Angie Style. Finishing each exercise before she moved on to the next one. I've never even attempted it. If I ever get a sub 40 murph maybe I'll try it. Maybe. 

Dylan escorted her on her last mile run. And while they were gone all the Athletes signed a couple of the Plyo boxes that will be making the trip to Royal Oak Michigan. I had a little talk with all the Plyo boxes before those two were selected and they expressed the most desire to establish a beach head for a new Crossfit box in a foreign cold, dark, wet & dreary land. Those boxes are troopers and they know where they are going and what they need to do when they get there. 

GO ROYAL OAK CROSSFIT! You'll get use to that. 

Just a Hop and a Skip

WOD

Annie

50-40-30-20-10

Double Unders

Situps

Dylan 12:07

Jess 13:56

We practiced our double unders. Everyone made great progress. In fact everyone looked so good they did the WOD as Rx'd. Jess was down with the 3 year old flu the last time we covered the jump rope as a skill. She had the option to sub Tuck jumps because she doesn't have a double under yet. And she did. She has a really nice tuck jump that she lands very softly. 

Dylan was rocking in on the Double unders. He looked like a machine. Except for when two co-eds from the other gym kept running by. They were distracting. To the point that I almost coached from outside. Almost. But Dylan was really close to doing 30 DU unbroken and he did the round of 20 unbroken.YEAH! 

I turned the clock off for Tyler, Cindy and Mark. I wanted to take their focus off the intensity of the clock and any potential frustration they might have had with 150 attempted double unders. I wanted them to bask in their DU prowess. And bask they did. Kinda. They basked in two and threes. But next time...

Another thing I noticed that cracks me up. Sometimes the WODs get kind of long and you have to check in with the board to see where you go next. But on Annie? There are two exercises. When you get done with DU do situp. When you are done with Sit-ups do DU. Lather rinse repeat. People keep looking at the board like the exercises or the rep scheme is going to change. It isn't. Have fun with it. 

Also I finished the greatest accomplishment of my life. Greater than finishing college, marriage or the birth of my children. When I say the GREATEST I mean it. I finished functional construction on the pull-up bar. I would have done the happy dance but I had just busted out 16 straight hours of steel construction. Whew. I don't want to do that again. 

But now all of us can do pull-ups at the same time. Isn't that exciting! Come on be excited. Be excited or I will get everyone a 20# med ball for 150 wall balls for time. There that wasn't so hard to work up that kind of excitement was it?

Squat 5X5

WOD

Squat 5X5

Dylan 115, 135, 135, 135, 135

Mark, 135, 155, 155, 155, 165

Cindy 65, 75, 85, 85, 85

Jess 65, 65, 45, 45, 45, 45

Tyler 65, 75, 85, 85, 85

Alex 35, 45, 35, 35, 35

Skill: Hollow Rock and Support Position on the rings. 

Nate

WOD

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (4 pullups 4 pushups)

4 Handstand Push-ups

8 Kettlebell swings

Mark 15 + 4 HSPU

Cindy 18

Jess 13 + 4 Pull-ups

Tyler 16 + 4 Pull-ups

Alex 17 + 3 HSPU

I personally always feel a little inadequate doing the Hero WOD's. Like someone better then me should be doing them in remembrance of these great men. 

But Paul over at Z Fitness has a great post about how we honor our Heros with a Work out and Nate specifically. 

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“Nate” is Chief Petty Officer Nate Hardy, a Navy SEAL who enlisted in 1997. He was following in the footsteps of those before him. Both his grandfathers served in World War II. Growing up in Durham, NH he played lacrosse and soccer, but he always fostered a dream that started in sixth grade. He knew then that he wanted to become a Navy SEAL.

He enlisted in the Navy in November 1997, and graduated from boot camp in January of the following year. That same month, Nate entered the toughest training in the military with Class 221 of BUD/S. Basic Underwater Demolition/SEAL training at Coronado, California makes the deadliest fighting men in the world, and Nate was no exception, graduating in May of 1998. He then went on to serve with East Coast SEAL teams and made multiple deployments to Iraq.

On his fourth deployment to Iraq, Nate was with his SEAL team on patrol in the early hours of February 4th, 2008. His team was tasked with taking down a compound littered with terrorists. The insurgents inside were responsible for numerous improvised explosive devices and suicide bombings. Soon after entry, a small arms battle erupted. When it was all over, the building was reduced with every terrorist dead. Nate, along with his teammate Michael Koch, had died in the gun battle.

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Michael

WOD

Michael

Three rounds for time of:

Run 800 meters

50 Sit-ups

50 Back Extensions

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005

He left behind wife, Laura, and then 14-month-old daughter, Molly.

Hero WODs are tough. But when you look at the lives and the sacrifices of the of the men they are named after they feel very inadequate.

Dylan 21:25

Mark 27:35

Cindy 25:08

Jess 27:18

Tyler 25:10

Tyler has a hate/hate relationship with running and she wore long pants and she wanted to take a personal day. Still she ran. Fortunately for her she is moving back to Michigan where the weather will only permit running for 3 months out of the year. We worked on her breathing and she confessed it got a little better. Jess probably has the best sit-ups in the group. But I'm not sure she knows where her hip ends and her back begins when she is doing back extensions. Mark was grinding it out and Dylan as always just flew through the whole thing. I would swear Cindy was having so much fun that she had the kind of glow that is usually reserved for pregnant women. (I hope that is taken in the spirit it was meant.) 

Tyler and Cindy were neck and neck in the third round and they were both digging deep. It was awesome to watch them go at it. 

Mixed WOD

WOD

Same as yesterday's WOD for the People that didn't show. 

Deadlift 

1-1-1-1-1-1-1

Dylan 195-215-235-255-275-295-305 (f)

Tyler 85-105-115-135-145-155-160 (f)

During the warm-up something not seen in the wild or in captivity before was spotted. It's been rumored to exist but has never actually been seen by an independent 3rd party. But I saw it with my own two eyes today. Granted it was out of the corner of my eye and I was promptly told to shut up when I mentioned it. Jess did an air squat with her knee's OUT! 8 months is a hell of a gestation but we got those babies out there finally. YEAH JESS!

But that was only the beginning of the good news. Everyone did much better than I expected on the heavy fran that was waiting for them from Monday. This WOD was treated like yesterdays dinner that a kid won't eat. Oh yeah. I'll just put it in the fridge and it's the only thing on the menu until you eat it. Maybe it was just my dad that pulled that trick. But either way this WOD was getting done.

Everyone dug deep and did much better than I expected. Granted before the start I did a lot of arm waving and caveat issuing that it was going to be slow. But everyone ground it out. 

Dylan set a huge PR on his deadlift.

Jess managed to string together some singles on the Jump rope like she was a pro. Mark hit a double under again. And CINDY. She did a double under and a single afterwards. Before anyone knows it she will be stringing double unders together (and if my math is right she might need to by late next week) She had a little trouble replicating the feat. It might have been fatigue or it could be that her smile extended so far to the sides that it was impinging on the range of motion for her shoulders. But she did managed to do it again and promptly cashed in her chips for the evening. 

Nights like tonight make me happy. Talk amongst yourselves for a moment. I'm getting a little choked up here at how you guys rocked it. 

Heavy FRAN

WOD

21 Thrusters

12 Dead Hang Pull-ups

15 Thrusters

9 DH Pull-ups

9 Thrusters

6 DH Pull-ups

Dylan 95# 10:30

Tyler  65# 13:59

Mark 70# 12:05

Cindy 65# 16:05

Jess #55 15:05

Alex 35/25# 20:25

No one showed up. Everyone had a story. There was a flood, a fire, an earthquake, a torando.

I told Dylan and Tyler it was going to be heavy and slow and they did much better than I had anticipated. 

We had a special Guest from the Crossfit Main Board FRAT. Goat from NY was out west for his Level 1 certification. All together we went through the Snatch progression with the sticks and then a bar. Good times. 

And Tuesday everyone else will get a crack at the mystery WOD.

Couple of Lunges, Couple of Sit-ups

WOD

Four rounds for time of:
Walking lunge 50 meters

Sit-ups, 50 reps

Mark 28:56

Cindy 19:29

Alex 17:40

Jess 21:16

Dylan 15:21

Tyler 20:40

Aaron 31:35

Dylan and Alex rocked this WOD because of course they don't weigh anything. OK and maybe they have a little work capacity as well.

Mark and Aaron were going back and forth like it was a NASCAR race. Aaron would pull ahead on the lunges and then Mark would pull back in to the lead on the situps. Back and forth back and forth. It was an epic race of the Clydales. In the end Mark pulled off the victory with the sit-ups.

Tyler tore her knee up earlier in the week doing sit-ups and thought she would be a little over-achiever and do knee to the ground lunges. OK she really did just one and decided that was not a good idea.

Cindy and Jess kept a nice steady pace and looked overwhelmed with joy all the way through.

I was a little slow on the post because we went out to celebrate afterwards. I would tell you more about it but obviously everytime I try Rebe tells me I have the details all wrong. I can't imagine why. But a big shout out to Jess for being brave enough to set next to me during the festivites. To the best of my knowledge all the stories I told were true and the advice I gave was accurate.