Wednesday 7-28-10
from CrossFit.com
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift).
“What Do You Lack? Probably Vitamin D” from the New York Times.
This looks like a painful one!
Not as hot and humid anymore, lacking in training, but making up in eating eheheh. Paleo eating is sooo not happening, even though you can get all of the grass fed beef you want, free range chickens and raw milk, and butter, but the pasta is just too tempting, the polenta, and all the sweets you can’t get back home, and I’m doing my best to try them all before I get back, it’s a tough job, but I’m not complaining, I’m doing my job diligently and of course willingly, eheheh.
Come home already…geez…
You miss me?
Not ready yet!
Hi Everyone,
I’ve missed being at the Cave. It’s been a crazy summer, but I plan on coming tomorrow and hopefully won’t collapse during the workout. Wow looking at the pictures, you are all so amazing!
I miss you my little Lukee-Pookie!
My wife is coming in for the 5pm class with me at home with kids. Go easy on her, Dave.
I’ll be in at 7:30pm. We’ve got to get you your muscle up, Dave! Katie’s going to catch you!
The real key for your first is to figure out some crazy way (ANY way) to get your body up and balanced over your hands. You might have to do some sort of crazy kip to get your hands in position below your sternum (even if your tummy is facing up), then flip yourself over with a viscious down and back kick before gravity takes over (like Dale did). Later muscle-ups will look less like a grand mal seizure, and more like a muscle up as you get the feel and become more efficient. Dale is already looking smoother!
I am working on it all afternoon today, I know Katie wants it before me and she is the one that had no interest in learning it (go figure a little competition is bringing the fierce competitors out, the Cave is alive!!!!)
I will take care of her won’t hurt her to much (lol)
See you tonight
She’s a beast… in the best way possible of course. Frances will be doing it too I bet!
For those interested below are my final 2 games of the season:
Sat 7/31/2010 3:30p Wood at Blazers Flood Park
Sat 8/7/2010 1:00p Blazers at Black Sox Flood Park
Type this into destination on google maps to get directions from wherever you are: Flood Park, Menlo Park @37.47605,-122.17093
Trinity, Thanks for the “beast” compliment (I think!!) Ok Mark, are you helping me or Dave? You can’t stay neutral for this one. See you tonight!
9am class
PJ 22:06 100# mod pullups
Alex 20:18 100# mod pullups
Emma 21:51 65# mod. pullups
Kristine 21:06 65#
Milissa 14:57 95# mod .pullups
Julia 18:56 12″ box jumps jumping pullups
Megan 20:29 65# mod pullups
Lindsay TIME TRIAL 2000m row 8:36
10am class
Sue 30 minute cut off 4 rds + 10 deadlifts
3pm
Chris 30:00 135#
Dave D. TIME TRIAL 2000m row 7:48
Trinity TIME TRIAL 8:06
5pm class
Misha 23:49 95# mod. pullups
Dale 28:08 RX’d
Debbie L. 21:20 65# mod. pullups
Achim doing “Angie” 16:38 rx’d
7:30pm class
Katie 21:03 115# 24″box
Jackie 30:43 95# 2rds 75# 3rds 3rds mod. pullups
Frances 25:26 125# 24″box
Taryn 20:15 125# 2rds 115# 3rds 18″box mod pullups
Dan 33:45 RX’D
Great job to all you Cave Dwellers
My hands are f%&%$&$^ Up. Cool. Now I have even more of a reason not to shower. Yum.