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081110 MONDAY
Mike, Kassie, Chris, Ramon, Shane, and Emily hit it hard.
Workout:
Back Squat
5, 5, 5, 5, 5
Post loads used each round to comments.
Video by Coach Rip, "Intro to the Squat":
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Article From 'Power Athlete's Mag':
Interview with Coach Greg Glassman By Tyler Hass
Greg Glassman is the founder of CrossFit, an exciting training protocol and way of life that is rapidly gaining popularity in a wide variety of sports. He also publishes the CrossFit Journal. I am excited to offer a free issue to all of the readers of Girevik Magazine, entitled "What is fitness?". It is an incredible read and will surely change and challenge your views on the topic. . .
Post thoughts to comments.
Posted by Jeremy Jones at November 9, 2008 7:16 PM
Comments
Stavros, thank you for the CPR class!! It was nice of you to take a Sunday to do this for us!!! Yvonne
Posted by: Yvonne at November 10, 2008 6:54 AM
Team Six did 10,8,6,4,3,2,1 Thrusters, this morning after a double warm-up. Jimmy had us work towards a 1RM by the end.
Holly 85#
Alan 135#
Alex (205# BWT-5#)
Jordan (245# BWT+15#)
Mark (175# BWT+15#)
Dan G. (185# BWT-20#)
Jimmy G. (225# BWT+15#)
Didn't get Judy, Nancy and George's weights.
Posted by: Mark L. at November 10, 2008 7:32 AM
Great job today everyone!!
I love seeing everyone getting close to or doing body weight + Thrusters!!
Awesome job!!
Posted by: JimmyG at November 10, 2008 8:16 AM
Jimmy with the 225. . . F'ing Hell man that is a big thuster!
-jj
Posted by: J Jones at November 10, 2008 1:24 PM
Boy, ol' Coach Rip looks like he could use a few metcons and 6 weeks on the Zone.
What is it with these CF gurus? Rip, Glassman, Burgener, etc.
Posted by: Craig at November 10, 2008 1:52 PM
Just did a Tabata WOD at work. My Captain joined me...good times. What made it even better was listening to my 16-minute tabata Playlist that I downloaded from the CF Forums. I got 4 different mixes, pretty awesome.
I did the Tabata WOD from Saturday;
Hill Sprints (done on treadmill 12-14% grade)
Knee to Elbows
SDHP, 95#
Hill Sprints
My Captain did his 1st Tabata WOD;
Push Ups
Sit Ups
Sprints
Squats
Great times!
Posted by: Stavros @ Diablo CrossFit at November 10, 2008 3:12 PM
Stav, when you talk to your boss, do you start everything with "Oh Captain, My Captain"?
I've been thinking of writing some free PC software to "Tabata-ize" a windows media playlist. Basically, you'd put in your playlist, and it would play the stream for 20 seconds, then stop for 10. That way, you wouldn't have to look at a watch.
Useful?
Posted by: Mark L. at November 10, 2008 4:22 PM
It's already been done..."my Captain", haha. Read through the whole thread, the downloads are easy and in to iTunes with ease. I.e. Darren could figure it out, it's that easy...
www.board.crossfit.com/showthread.php?t=19244
Posted by: Stavros @ Diablo CrossFit at November 10, 2008 4:51 PM
*cheese* i got pull up. =]
Posted by: sakura at November 10, 2008 7:34 PM
Woo hoo!!!!!!!!!! I hope someone took a picture or video!
Posted by: Mark L. at November 10, 2008 9:46 PM
Nice Job Sakura!
Now you can do Murph tomorrow!
3, 2, 1, GO
-jj
Posted by: Jeremy Jones at November 10, 2008 10:33 PM
Ok...that would take me FOREVER. Yeah. No one took a picture or video. I was kinda just hanging like a monkey on the bars and swingin' and them BAM! *sigh* But I have witnesses. =]
Posted by: sakura at November 11, 2008 8:07 AM