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Tuesday - Jan 12, 2009
Ron and Lynn C went down to Calistoga for some "secret" training, the photo above is from a contemporary art gallery they visited! (Click on the picture to see a component of their program).
Workout: Deadlifts
Warm up with snatch grip deadlifts, then:
5 - 5 - 5 - 5 - 5
Record loads used.
Metabolic Conditioning Workout:
10-8-6-4-2
Dumbbell* push press R (men 45lb, women 25lb)
Dumbbell push press L (men 45lb, women 25lb)
40ft 45lb dumbbell Suitcase lunge ('suitcase" means you only use one db in one hand held at your side).
*Scale up to a 45lb barbell for an extra challenge.
Record total time.
Log your results online by clicking here.
Article: "The New Age Cavemen and the City"
". . .They regularly grumble about vegans, whom they regard as a misguided, rival tribe. But much of the conversation is spent parsing the law of the jungle. The most severe interpretations generally come from Vladimir Averbukh, a jaunty red-headed Web manager for the city who was born in Tashkent, Uzbekistan. Upon visiting Mr. Durant’s apartment for the first time, in August, Mr. Averbukh scowled at a tomato plant on his host’s roof deck. . ."
Click here for complete article.
Posted by Jeremy Jones at January 11, 2010 7:22 PM
Comments
Cut and paste this link for a picture of our "standard rower" for the ChOM.
http://www.quarrell.demon.co.uk/oldscull.jpg
Posted by: Chris Wa at January 11, 2010 8:22 PM
Dude, not cool. I am trying to eat hear. Can you please pixelate or black-out the bottom part of the pic?
Posted by: Chris Wa at January 11, 2010 8:24 PM
Looks like a Cialis commercial.
Posted by: Craig at January 11, 2010 8:43 PM
Craig - do you know my motto, right?
"just keep on bangin' baby . . ."
Posted by: RonChi (nee RonC) at January 11, 2010 9:00 PM
Best blog pictorial ever! hahaha so freakin funny!
Posted by: malissa ryan at January 11, 2010 9:17 PM
Happy Happy Happy Happy Birthday Bill Ayer!!!!! Have a lovely day! =)
Posted by: Katie at January 11, 2010 10:29 PM
Love that secret training.... that is my style for sure!!!
Note to Ron and Lynn... you are in the wine country....be careful ;)
Happy Birthday Bill!!!!!
Posted by: Meg Rosten at January 11, 2010 10:45 PM
Be very careful in the wine country.
Posted by: Darren at January 12, 2010 2:27 AM
Happy Birthday Bill! Cialis commercial LOL!
Posted by: Ronnielo at January 12, 2010 4:15 AM
Nice to see peeps taking some R & R, especially ones that have kids! I think bubbles are better than mud.
Happy Birthday Bill, make it a great day!
Posted by: Yvonne at January 12, 2010 6:07 AM
If the wine country blessing actually touches us, I am going to the Cialis people with a new ad idea.
Posted by: RonChi (nee RonC) at January 12, 2010 6:26 AM
Happy birthday Bill so glad to have met such an amaIng couple as you and Stephanie are! Have a wonderful day ;-)
Posted by: malissa ryan at January 12, 2010 6:41 AM
Happy Birthday, Bill, my brother!
Ron... I want the address of that place. Debbie and I definitely need some R&R.
...and who needs Cialis when Crossfit gives you the best circulation in the business! Most of us old Crossfitters create enough pressure for TRIPLE inflation!
Posted by: Mark L. at January 12, 2010 7:27 AM
Uh, the mental image from Mark's comment...
Posted by: Rodil at January 12, 2010 7:55 AM
Happy Birfday, Bill!! It always makes my day to see your smiling face in the gym! Hope you have an amazing day, my friend!
Last nights classes were great. Love to see the girls rocking push ups and figuring out hang power cleans. Big daddy(Mike P) has the most gorgeous push ups....EVER!! Leah rockin' beautifully unanchored sit ups... Katie fighting thru push ups keeping a wonderfully planked torso... Love it!!
Posted by: Sarah@diablocrossfit.com at January 12, 2010 9:34 AM
Too bad Bill doesn't read the blog...Happy Birthday Willie!!!! Love you!!!
Posted by: carry at January 12, 2010 9:36 AM
Nice bath Ron! Mr. Bubble?
When you guys find a "Standard" for the chOM let me know.. Have you guys tried putting the intake of a fan to the exhaust of the damper when its on 1? There is some engineering for ya...You will find you can get over 1300m....
I just booked a wine country trip for valentines and now you guys got me thinking.. I hope she lets me bring the concept2.
Happy Birthday Bill!
Posted by: 6am...Matt at January 12, 2010 10:02 AM
Next up with an ankle biter on the way:'6am...Matt'
Beware the 'joys' of the Napa Valley...
Posted by: adamwells at January 12, 2010 11:37 AM
Setting up a fan next to the rower better be against the rules. If not... =[
Happy Birthday Bill!
Posted by: Danny at January 12, 2010 11:59 AM
Happy birthday Bill, love to Stephanie and the girls.
Ron, speechless
Posted by: luca at January 12, 2010 1:22 PM
Thanks for the fan tip, Matt! Have you tried the plastic garbage bag and duct tape?
There do not seem to be any "cannots" in the rules, Danny.
"Starting at zero meters, pull the handle 20 reps and see how far you can go. Any damper setting may be used. The handle cannot go past your clavicle."
Perhaps you could do the challenge while wearing 1970s elevator shoes or even stilts!? Now there's one to pull out on the last day of the month, for sure!
Posted by: Mark L. at January 12, 2010 2:50 PM
I guess it is time to put the kibosh on "modifying or adapting the rower".
Everyone who is wondering what the hell is going on: when you cover up the fan assembly there is no air to slow the fan down. . . if there is no air to slow the fan down, it will spin for a long time, increasing the distance that the computer shows.
It's cheating (but an interesting experiment).
Officially:
All times that have included any external attachments, modifications, angle changes, platform shoes, etc do not count.
-jj
Posted by: Jeremy Jones - Diablo CrossFit at January 12, 2010 3:26 PM
Mark..
No garbage bag or duct tape yet. But the old blow dryer trick I got from Craig works great.. Next I will try Nicks "Can Of Corn" trick. If that fails Im just going to borrow Stavs bike chain and add it to my rowers chain. I have also thought about
removing the batts from the monitor and using a sharpie on the screen to give myself the winning score! Now you all have the secrets
Posted by: Matt F. at January 12, 2010 3:33 PM
What no platform shoes? I spent good money on my platform shoes..this really sucks..Well you have not outlawed Ninja tights yet not that I have any of this stuff! And if I do I got them from Luca!
Posted by: ronnielo at January 12, 2010 3:51 PM
They better be at least 5 inches tall, and for the Ninja pants, strictly black.Thanks Ron, we can go and wear our outfits to the Folsom street fair next year!
Posted by: luca at January 12, 2010 5:40 PM
I think the 6pm class was bigger that the 5pm. Got everyone working on form. Those 5 reps always take it out of ya. Great job from Kelsi. 7pm was large too. I always have fun teaching the newbies how to deadlift. It is one of the best lift for your entire body. Sometimes called the "Health Lift"
Standouts were Bernadete and Jen. Nice to see Jared and Ashley too.
Posted by: nick at January 12, 2010 8:27 PM
