3/28/2009

"Fight Gone Bad!" and Soccer Team Results

I'm not even sure how it is still possible, but every day I open up the door to the Stable I find our athletes ready to crush all my expectations for their next performances. Jefe and I were talking today after finishing up in the garage and we made a comment that is all too common whenever we reminisce about whatever jut went down in our dark little dungeon, "Today definitely tops yesterday." This is a trend that can be attributed to the sheer willpower and determination of our athletes. When I say that everyone shows up with the desire to toil away inside the garage that is exactly what I mean, and it is a constant trip watching how gritty and hard all of our athletes work when they here that "3-2-1-GO!"
Today is a personal favorite WOD of mine which I alluded to in last night's post, and I think that after the display of perseverance that we saw exhibited across the board from all of our Savages it has become something even more special to me. The harder our athletes work the more difficult it becomes to give due credit with the limited vocabulary I have and that is why we take hundreds of pictures. We snap them constantly during the training in order to chronicle the gravity of what is transpiring in the most unlikely of places. Elite human performance and the accelerated effects of adaptation to CrossFit's potent stimuli are daily occurrences within our walls and the majority of our excitement to commence training the following day comes from a desire to see just what new tier of ability our crazies can ascend to. I love the fact that we don't discern between men or women, they are just athletes, just CrossFitters, and they are here for the similar purposes of learning, advancing, and developing such a vast breadth of human capacity that it seems contradictory that we could achieve such standards of success in such a dirty little Stable. 
I am proud to be a part of this, and I can not wait to see what happens when I wake up tomorrow and congregate once again with the like minds that have become such a close family to me.  Amazing job, you freaks... Now go feast upon the images below (Thanks again to Joe for helping chronicle what happened today)... and dream your painful little dreams about the Armageddon you will release upon yourselves tomorrow.

Fight Gone Bad! (03.29.2009)
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Scores
Mike M. 333*
Kevin 308
Mike C. 296
Mike L. 266
The Don 196
Kristie 237
Jill 214
Jen 221
Joe (:30 per mvmt.) 122*
Kent (:30 per mvmt.) 121

Jefe's WOD (03.29.2009)
Complete 10 rounds for time of
10 x Pull-ups
10 x Ring dips
Score
Jefe 5:57*

I think it would be hard to describe the faces of everyone in the room as Jefe absolutely disemboweled this WOD. We thought Mike C. tore it apart yesterday with a 12:00ish time frame but Jefe truly attacked this one like it was life or death. 
The most satisfying part was that despite such strict attention paid to form he truly completed every rep as stringently as CrossFit regulations would have stipulated...We all need to peek at the scores for that WOD a few days ago because I don't think there were many athletes from anywhere that could have competed with such a blazing time. 
We are going to have to put a team together for next years CF Games, I think it would be a travesty if peformances and capabilities the like of what we see daily around here go without the due accolades such hard work should afford. Brutal, Jefe, that's some brahhlic sh!t.

Chalupa's Ladder II (03.29.2009)
Complete this 5 Rung ladder in as few sets as possible, 20 sets = a perfect score. Each Rung is comprised of the following 4 movements: 
-Deadlift (65lbs) 
-Front Squat (65lbs)
-Push-ups
-Shins-2-bar.
Rung 1: 9 x each movement
Rung 2: 7 x each movement
Rung 3: 5 x each movement
Rung 4: 3 x each movement
Rung 5: 1 x each movement
Score
Chalupa 20 sets*

Pre and post Ladder included 1000m pieces on the C2 Rower. Excellent job today as Chalupa continues to climb back from a pulled intercostal muscle (the muscle that connects your little riblets). It wont be long until our crunchy yet chewy 99 cent buddy is back at it full tilt, especially since he is now ironically zoning.


Coach Sailor's Cabin
"Ok, I'm a bastard.
This is what I had the girls do:

First, 3 squats the first minute, 6 squats the second minute, 9 squats the 3rd......
Of 10 girls, all made it to 10 minutes for 30 squats. Some started to drop. Then some more. 4 made it to 13 minutes at 39 squats, 273 total squats.
I graciously gave them a 5 minute break to get a drink of water, pee and basically get their legs back.
Then:
A CFE wod of 90:90 x 6. 6 intervals of 90 all out running followed by 90 seconds of rest.
They finished off with a low score of 1.34 miles to a high of 1.62 miles, in 9 minutes of running!
Another 5 minutes of rest and I succumbed to their demand for a "Core" workout. OK, partner weighted ball toss situps, Tabata style.
They are relentless, nothing I throw at them causes panic or uneasiness. Off they go laughing and joking, on wobbly legs."

-Coach David










































6 comments:

Kevin said...

Great stuff Sammy, check out my page got some more pics... Everyone check my page--- omalleyxfit.blogspot.com-- You guys were all great today..... Sick Atmosphere!!!

Kevin O'Malley

JoeG said...

sick mutant monkeys getting all worked up about working out. yar. love it.

Joe

Kevin said...

Hey its Kevin..
Took a nice rest day yesterday, but almost killed myself today with 3 nice workouts....
CFE- 3x1 mile- Hold deviation within 3 seconds of eachother- All times between 6:03 and 6:06- on treadmill- Kills my mile times--
Blackbox workout-
Power Cleans- 3- 135 3- 155 3- 165 1- 185 1- 205(failed) 1-195
Weighted Dips- 3-45 3-55 3-80 3-85 3- 85 3-85 3-85
Could have gotten at least 115 on weighted for 1, but since I am working out of garage now only had weights up to 85- It was pretty funny but innovative- used two pull out chairs and had 2 of my friends sit on chairs-

CF WOD- 5 rounds for time- 17:48
30 GHSU
25 Back Extensions

APurple said...

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions (20lbs)

Me 11:44
Chase 10:01

And I ran a mile yesterday.. first time EVER!! You would think that because I was a gymnast for I don't know, 11 YEARS that a mile would be easy but it never was for me!!!!! But I did it yesterday!!! YAY!!!!!!! :o)

BamBam said...

Chase didn't need to be a gymnest to woop your butt in that WOD.

APurple said...

OUCH BEN!!!!!!!!!!!!!! OUCH!!!!!!!!!!!