Friday 14Nov08

"Skin the cat"

Post status of progression to comments.

Kurt in his pre-exercise pose (he's actually doing some self-myofacial release on his teres minor) and Bryce making fun of Kurt next to his sweat angel.

Comments

[Erin]

OK - so I had to look this one up to see what it was. The explanation I found included this instruction:

"Obviously, warm up thoroughly, take this slow at first, use a spotter, and make sure you have an exit plan."

My question: Is dropping on my head while screaming for my mom considered a valid "exit plan"?

[PatrycjaD]

Love this picture. Boys, those are some sexy poses. ;)

[Bryce]

Sorry Kurt, I couldn't resist. I should have studied your picture a little better. The thumb up really makes the picture.

[Bryce]

Here's a quick demo of skin the cat for you guys wondering what you're getting yourself into tonight, http://www.youtube.com/watch?v=T-TpLJYJU5o. I believe most people will be doing these on the pull-up bars rather than rings with spotters, but this gives you an idea. My gymnastic skills are not amazing by any means, and I pulled this off after Dragon and Rudy showed me it a few times. Great core work.

[Mandarin]

THOSE PICS ARE GREAT! Nice posing to Kurt and Bryce!

[Erin]

Looks like some people are practicing for the "Boys of CrossFit" calendar...

[Joey Swidler]

I must share this dream I had last night. The usual 6 o'clock crew was gettin ready for a workout, only it wasn't in our box...it was in a room with all these large weight machines. No one seemed to notice that these machines weren't crossfit worthy. We all got to our stations, and then all of a sudden BenS yells out in a very Schwarzenegger type voice, "INTERNATIONAL STRONGMAN WARMUP!!!!" Then everyone started going at once. Lat pull downs, leg presses, pec deck, cable crossover curls, isolated tricep extensions...it was a nightmare!! I don't remember much after that, except that my machine had strange pedals on it but yet for some reason it was working my arms. Nightmares about globo gym exercises are no fun.

[Rudy]

Ha ha ha...That maybe the first sign of reading the blog too close to bedtime!

[PatrycjaD]

I've had dreams about CF too. It was my inner guilt letting me to get to the gym. :o

[PatrycjaD]

I've had dreams about CF too. It was my inner guilt telling me to get to the gym. :o

[Erin]

Joey - no more burritos before bedtime! Fun description of the Willa Wonka CrossFit Factory :)

[Tonia]

I know whenever I need a pick me up at work, that's all I have to do is read the CF comments, you guys make me giggle.

[The Dragon]

Light Bench Day (week 5)

BB Bench Press

125# x 10
150# x 6
190# - 3 x 4
140# x 8

DB Bench Prench

70# - 2 x 10

DB Incline Fly

45# - 2 x 10

Plyo Pushups 3 x amrap

Reps: 25, 20, 15 = 60 total

2-3 mins rest b/w sets

Was able to eek out 3 more reps on the plyo pushups this time around so we're still getting more explosive strength... good thing to have more of these days

[The Dragon]

Gonna have fun with the brutal wod from wednesday tonight and do an Rx+ version if the rain isn't too bad:

Run 400m
15 Snatch (95#)

Run 400m
15 Cleans (95#)

Run 400m
15 Overhead Squats (95#)

Run 400m
15 Thrusters (95#)

Gets me to work on my o-lifts and conditioning all in one. If I can stand afterwards we'll skin some cats

[Bryce]

Thank you for sharing your dreams Joey. That was absolutely hilarious. I'm dying for Ben to yell that out before a warm-up sometime now. What do you say Ben? You have to do the voice too.

Those pedal machines will get your arms every time.

[Rudy]

Oompa loompa doompety doo...

[Bryce]

Yes, it's a slow day at work. So I'm all over the posts today.

There have been some people talking supplements lately. If you are taking creatine or considering, this is a just a short post off a discussion board. Robb Wolf, the CrossFit Nutrition guru, basically gave it a go ahead. Which is good enough for me.

http://www.performancemenu.com/forum/showthread.php?t=28

[Rudy]

Bryce, If your going to pick up some supplements I have a great place for you http://healthkick.net/ Site's being reconstructed but it's right off the expressway on Dempster. Ask for Orlando and he'll hook you up.

[The Dragon]

I concur on the creatine being a good thing. i use it although i don't know if the stuff i use is "good" creatine. it's at target (body fortress brand)and pretty cheap ($15 or so) so i get it there. as far as how effective it is on me i really can't say for certain. i take a scoop before a workout and after unless i have some muscle milk on hand (which i usually use after workouts). i think i perform the same in a given workout whether or not i take it but the edge may be post workout in terms recovery and during the wod with the reduction of the lactic acid related chest burn we all love to feel on the metabolic wods like wednesdays. i'm not a nutritionist or the most knowledgeable on the subject of supplements but i would say that their name says how they should be used or viewed; as supplements to an already sound diet. that's when their benefits are maximized...

[BenS]

I'll see what I can do; usually my inner Schwarztenegger only comes out when I need people to GET TO THE CHOPPER! or when I need some one to come through a man trap: COME ON KILL ME! I'M RIGHT HERE! DO IT, DO IT NOW! (someone will get that reference to Predator...i hope ;)

I'll see what I can do, we need total chaos, which really means any night when the 6 o'clockers pack the joint will work.

[BenS]

By the way, did anyone else notice Patrycja say Joey was lazy and didn't get to the gym often enough?! That's cold! :) just stirring the pot!

[Mandarin]

Uh Oh BenS- dont say get to the chopper around Rudy- it makes him laugh WAYYYY tomuch

[Joey Swidler]

Lazy??? That's it. The beast is about to be unleashed. The Crippler should be afraid of what's comin at it tonight. DANA! GET DOWN!!!

[Rudy]

Thank you guys! Now Mandie knows I'm not that strange when I say "GET TO THE CHOPPA!" Joey, I had to read that twice. First I was like who's Dana? I read it it again and started cracking up. Oh "DANA, GET DOWN!" Ha ha ha.

[Rudy]

For all of you guys that are going to jump on this creatine boat. Absolutely ensure that you are well hydrated especially on our heavier metcon days! The only downfall of creatine supplementation is that you need tons of water. If you don't have it you cramp easier and you are more likely to strain/tear muscles. Also you will pick up a couple of pounds of water weight and get a puffier look some guys think it makes them look "swole" but once you get off creatine you lose both the water weight/swole look.