Quote of the Week: "Samy, someone's...going...to get...hurt..."

The Rundown

I. "Samy, someone's ... going ... to get ... hurt ...," A Epic WOD is conquered.

II. WOD Results for today (three amigos WOD & CFNH Ladies WOD)

III. Girls Soccer Team Results and the gasmask WOD pic I owe them.

IV. CrossFit Endurance WOD

V. Extra Pictures (including the diagram Jefe made of his adventure in the grocery store while trying to recover his loose dog "Andrew" ... who always seems to outwit humans at every turn)

I. CrossFit HQ WOD Scaled Up (02.26.2009)

Complete the following for time with reps of 21-18-15-12-9-6-3

-Deadlift (225lbs)

-Pull-ups 

-Sit-ups (legs straight, no anchor)

Jefe 19:17*

Enrique 21:27

Hore-Hay 20:31

Training Notes: These scores are amazing without even trying to fathom how daunting a WOD like this can be.  I think the best part was also that none of the guys even really slowed down or stopped for more than 5-10 seconds the entire WOD.  Post WOD recovery was also insane, all three amigos were up off the floor and laughing about how much "it sucked" in record time.  

This is far from a workout anyone without some serious experience and strength in the deadlift should be taking on.  Safety is always important and during this entire WOD there was scrupulous attention paid to the deadlift for exactly this reason.  

Hardest part according to everyone was going right into the Pull-ups after the deadlift, which surprised me because 21 Deadlifts is a lot on it's own, let alone being followed by 18-15-12-9-6 and 3 rep rounds.  This WOD should help answer every one's question about why deadlifts help your pull-ups: Pulling from the floor is still pulling.

The unanchored sit-ups are also devastating because they don't let you use your hip-flexors to help you out like we were all used to from the traditional performance standards we learned in gym class (hold your buddies ankles).  All the guys considered this the time to eat up some serious oxygen and the constant thought they put into the efficiency of each breath has paid large dividends to their increases in overall fitness.  

Mind over matter is what separates the elite from the fit, and the fit from the untrained, not just hard-ass WODs. 

II. Row, Burpee, Ring Dip WOD (02.27.2009)

Complete 4 Rounds of the following for time

Row 1000m/750m/500m/250m

Burpees 6/12/18/24

Ring Dips 6/12/18/24

Jefe 18:17*

Enrique 19:38

Hore-Hay 21:20

CFNH Ladies WOD (02.27.2009)

Complete the following for time

Goodmornings (45lbs) x 15

Run 250m

Goodmornings (45lbs) x 12

Run 250m

Goodmornings (45lbs) x 9

Run 250m

Goodmornings (45lbs) x 6

Run 250m

Jill (aka Ms. Bi-Cuspid) 7:09*

Katie 8:12

III. Girls Soccer Team Results from Coach David

"Hi Sam, The girls did FGB! tonight. There were 5 in total.

The movements:
Row, calories
PP, 38 lbs
SDHP, 16kg Kettlebell
Ball Slam, 20 lb ball
Box Jumps, 20"

We did a warmup which included familiarizing them with the 

movements for the workout. 

Ball Slams were new for 3 of them. 

The PP was new for all of them.

The score range: 204, 230, 237, 256 and 266.
The highest score for:
Ball Slams: 30
SDHP: 31
Box Jumps: 23
PP: 30
Row: 15

They did a great job, the gym smelled like a gym after they were done. They have the shakes now but they think it's cool."

Now you guys know how crazy these girls are and why they can make me do WODs I don't want to as a penance for missing a training day due to snowstorms.  Booo, you little evil soccer psychos.
 

IV. CrossFit Endurance WOD

Intervals & Strength Recovery
Choose ONE
Swim: 8 x 50 m @ 3-5 sec slower than best avg, :30 Rest :30 between intervals
Bike: 8 x 1/4M @90% of best avg, Rest 1:00 between intervals
Run: 8 x 200m @ 90% of best avg, Rest 1:00 between intervals
C2: 8 x 250m @ 90% of best avg, Rest 1:00 between intervals

Strength and Conditioning Recovery...
This can and should be done the day of races, after long runs, or on Sundays after interval work.
3 x 15 Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this)
3 x 15 Glute Ham Developer hip extensions (hamstrings and butt should burn)
3 x 15 Kettlebell/Dumbbell swings
3 x 15 Bench Press
3 x 15 Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

V. Below are a couple pictures of Jefe telling an amazing "fight for freedom" tale about his dog "Andrew" that wildly escaped from the car and began running laps around a local grocery store.  Yes, the picture DID need to be that elaborate to really give the story justice.