''Section Eight'' (08.18.2011)

Warm-up Drills (08.18.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Deadlift (45lbs)
8 x Front Squat (45lbs)
6 x Press
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch

''Section Eight'' (08.18.2011)

For time
Run 800m
30-25-20-15-10-5 reps each of
GHD Sit-ups
Goblet Squats (32/24kg)

Post times to comments.

Skill Development (08.18.2011)
Weighted Pull-ups/Chin-ups

Notes: Warm-up as needed with bodyweight Chin-ups/Pull-ups before working through no more than 5 progressively heavier sets of 3 reps each. Establish a 3-rep maximum Chin-up/Pull-up record or attempt to break a prior PR. Get some.

Mobility WOD

CrossFit Endurance WOD (08.18.2011)
''Time Trial''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5km TT, LC:12km TT, U:13.1mi TT
C2: SC:2km TT, LC:8km TT, U:10km TT

Post times and distances to comments.


Peter said...

Samy, thought of you this morning when reading the Wall St. Journal sports writer (huh??) lamenting the negative impact of the "Serious Guy" in casual sporting activities. Article includes the following:
Serious Guys think they make games better with their seriousness, but they spoil everything......You want to weigh your breakfast, shave your forearms, use the word "epic" a lot and bore the office about your pre-dawn workout regimen, that's a personal choice.
Ha Ha.

Justin said...

Section 8 - 19:43

55 x 3 weighted pull ups

- Bieber

Anonymous said...

Matt Roy
Section 8 - 29:10

Mtn Rob said...

23:53 abmats, 32kg

Anonymous said...

Jason K.
Section 8: 21:10

sdaghir@gmail.com said...

I heard tales of your glorious new skill set (hspu's)...that's pretty 'epic'. But you know what's not epic? People who are so afraid to laugh at themselves they actually never enjoy anything other than sporadic moments of narcissism. I do, however, find myself angry that such an awesome little word like 'epic' (one of the tamer four letter linguistic weapons I enjoy) would be tainted by some *&%! in an office.
I'll just have to start using this word more often, even if only as an example of the appropriate contexts. This way we can all learn about it's responsible use.
Oh, and I'm going to shave my left arm tonight and try the next workout out with one hairy and one smooth, let's see if there's any performance/aerodynamic benefit once and for all.

PS I fixed the last stanza of the poem. It was a true accidental typo, forgive me for the blasphemy. I do enjoy playing devil's advocate, though, and to be honest I hadn't thought of the poem in a way that was even close to the context you enjoy it in... Which I suppose is a natural law of human perception/interpretation. Knowing both you, and your son, made your response resonate with me in an interesting way.
You read it as a father. It was a complete surprise for me to learn what that poem was actually about. Trying to read it as words from a father to a son changed the meaning of every stanza for me. I also have to look at my original interpretation and ask myself where my inflections come from as well. Final thought? Shit, one sentence missing changes an entire poem... attention to detail is key. On many levels.

Anonymous said...

Section 8: 16:04 32kg
Pullup x3: 40lb

Anonymous said...

Above comment by Mike M, forgot to sign my name

Peter said...

Section 8
21:40 - 24kg KB
Pullups x 3 - 4 rounds 20/30/35/40#

Peter said...

Thought you'd appreciate that little comment; and the author of the article was in agreement with your sentiments. Bandy the word about at will (though that requires no encouragement on my part).
Well, HSPU's unassisted, irrespective of how much (little) motion, is major progress, and a true testament to the EPIC trainers at the stable!! What will be exceptionally EPIC will be the day I string several DU's together.
Interesting discussion on the Poem, and I appreciate your interpretation. That's what make the world go around. I hope you enjoy it in a new light. It is highly motivational.....the reason for you posting it, no doubt, which is equally appreciated, and well intentioned.

Keep up the EPIC work!!

Joshua said...

Section Eight

Waldo said...


50lbs x 3

lewis.robertdavid@gmail.com said...

Run 800m
GHD Situps
Squat Box Jumps



Anonymous said...

Run 800m
GHD sit ups
88# KB Goblet Squat



Anonymous said...

Section 8
20 kg