6 rounds for time:
10 Shoulder Press 95/65#
10 Toes to Bar
Sub for T2B's are - Knees to Elbows or Knees to Chest. Post load used for SP and time.
Picture: It was drop-in last week @ CFB. We had John from Monterey, John and Maren from St. Louis, and Tom from Denver (pictured with Manda and I) all stop by for workouts! Thanks for droppin' in everybody! It was fun and we'll see you next time you come to visit Bako!
Picture: Kim and I got a picture with John and Maren, who dropped in this morning to the 5:00am class while on vacation from St. Louis! They did their first Filthy Fifty! Now that's CrossFit!! Great job guys and great to meet you!!!
Remember, tonight we will be running WOD's from 5:30pm till were done. Please be there by 6:30pm if you want to workout. If you just want to come by to say, "Happy St. Patty's Day!" and have a beer, that's cool too!
Push Press @ 60% BW
Ring Dips OR Toes to Bar*
If you're coming to the St. Patty's Day WOD tomorrow, you may want to do Toes to Bar instead of Dips... not saying there will be Dips in the WOD...but...you know...just sayin'...
***Saint Patrick's Day WOD!!! Come down and join us tomorrow night at the gym for a great workout and some St. Patty's Day fun!***
The normal 5:30 and 6:30 class times will NOT apply tomorrow night. We will be starting warm-ups, and buy-ins, and workouts at 5:30 like normal, however we will run the WOD in heats. So, if you show up at 6:00 or 6:08, or 5:47 that's fine. Please do not show up any later than 6:30pm if you want to workout. Workouts will be done in the order that you arrive. Also, we will have some gluten free beer to try!! You're also welcome to bring your own beer to enjoy after, during, or before your WOD. Bring a friend! Have them sip a beer while you're working your a$$ off! :)
Before I get into the details, I want to first give a big shout out to Steve - my coach and support system. His incredible patience in everything from teaching me a medicine ball clean a couple years ago, all the way through this brutal weekend has been amazing. Thank you for introducing me to Crossfit and being such a dedicated coach!! Also THANK YOU to everyone who made the trip out to UCLA to watch me. Having a great cheering section really helped me get through the rough spots.
Hand Stand Push-Ups = 20th place :(
I finished 10th in the Stadium WOD, so I was pumped for the 2nd WOD...even though I knew there were Hand Stand Push-ups. I suppose I was thinking by some miracle, my adrenaline would get me through 24 HSPUs even though I had only recently done a max of 3. Both parts of the second WOD were tough but very doable for me (with the exception of the HSPUs)- but when I had to tap-out and take the scaled version after only completing 2 HSPUs (I had 3, but 1 was taken away) I mentally broke down. I completed the 2nd half of the 2nd WOD with a decent time - although much slower than I had anticipated. I finished the 1st day disappointed and frustrated - but hopeful once I found out I was in the top 20. When the 3rd WOD was announced - I was pleasantly surprised. I loved all of the movements and the time interval. But, when it came down to the end - no matter how well I did in the any of the other events - I could not place higher than anyone who did more full HSPUs than me - so for me, it wasn't "Every second counts..." it was more like "Every HSPU counts..."
Check out the WODs here.
"What do you call the guy who graduated last in his class in med school? Answer = Doctor"
This is what the medic who was helping me fix up a tear on my hand (thank you - 30 chest-to-bars pull-ups) said to me when I told her I was in 20th place. Is 20th place great - not really....but the top 20 go to Regionals, so it can't be that bad. Am I going to go to Regionals - I'm going to have to think about it :)
I had an amazing time this weekend. I learned so much about myself mentally and physically. I also learned so many things that I want to share with everyone at CrossFit Bako so we all can become better CrossFitters. I'm a little sore and a little tired, but I'll be right back in our box working on my weaknesses :)
If any of you need ideas for a workout on Saturday to do at a park or just in your front yard please refer to the following link. Remember to get nice and warm beforehand. Also, scale these as necessary, they don't look like much, but trust me, they'll mess you up :)
There will be no PM classes this Friday, March 12th. Please make a note of it. Thank you and good day. Now, on to today's WOD:
1 round for time:
50 Double Unders
500 m Run
50 Double Unders
500 m Run
50 Double Unders
Coaches notes: Single Unders are 3x!
Okay guys and gals, I just wanted to remind everyone about hydration. You NEED water! Everyone, and I mean EVERYONE regardless of physical training or lack of, should be drinking at least 'half of the number of pounds that you weigh in ounces' daily. So, a 160lb. male should be consuming at least 80oz. of water daily. At least! If that male was training then it would be more. I know that I personally have a hard time staying hydrated, I just don't think about it until it's too late and my workout sucks... Here's a trick, always have water with you. Carry a bottle, have one on your desk, or in your car, but keep it visible. If you have it where you can see it, you'll drink it. :)
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.