Thursday 13Nov08

"The Newport Crippler"

For time:
30 BW Back squats
1 Mile run

Post loads and times to comments.

The 6 o'clockers before the gym makeover.

Comments

[Tani]

12:20 - 165#(15# from BW).

[Chad H.]

Might have to wait until Monday to try this one. I'm shooting a short film tomorrow and Saturday and it requires me to be able to walk :-)

[Chad H.]

Did this one today instead:

Five rounds for time of:
Row 250 meters
20 Over Head Lunges 45# barbell
20 Ring Push-ups

Time: 23:12 w/ regular pushups

Lunges were tough with all the crappy machines in the way. No rings in the gym but pushups were the slow part as I could reel of 10-12 straight and then had to break them up into 5 and 3.

Did three sets of 30 second planks after I was done with 30, 30, and 60 second rests.

[The Dragon]

Looking forward to this one. We'll see how crippling it really is.

[BenS]

Kurt and Matt, I really called this one wrong.
Squats...errmm...my nemesis. A day to focus on form.
By the way I don't know about anyone else but I felt like I had been hit by a train this morning; I actually groaned when I got out of bed this morning!

[MikeT]

A PERTINENT THOUGHT
Was reading "The Place You Will Go" by Dr. Suess to my 4 year old at bedtime last night. After she went to sleep, I read the book a few more times. Its wisdom is timeless and widely applicable. I have included an except.

You can get so confused
that you’ll start in to race
down long wiggled roads at a break-necking pace
and grind on for miles across weirdish wild space,
headed, I fear, toward a most useless place.
The Waiting Place…
…for people just waiting.
Waiting for a train to go
or a bus to come, or a plane to go
or the mail to come, or the rain to go
or the phone to ring, or the snow to snow
or waiting around for a Yes or a No
or waiting for their hair to grow.
Everyone is just waiting.
Waiting for the fish to bite
or waiting for wind to fly a kite
or waiting around for Friday night
or waiting, perhaps, for their Uncle Jake
or a pot to boil, or a Better Break
or a sting of pearls, or a pair of pants
or a wig with curls, or Another Chance.
Everyone is just waiting.
NO!
That’s not for you!
Somehow you’ll escape
all that waiting and staying.
You’ll find the bright places.....

What are you "waiting for"?

[BenS]

Awesome Mike, just awesome! I got that book as a graduation gift from college, sounds like it's time to re-read it. "Timeless wisdom" is right on the nose!

[Rudy]

Almost feel embarrassed that I haven't read that one. I recently have had to go back and read Green Eggs and Ham...here's a CrossFit thread on the discussion http://www.board.crossfit.com/showthread.php?t=34690&highlight=green+eggs&page=2

[Mandarin]

Mike, that is a good one! I received a copy too when I moved to San Diego, Rudy I will let you borrow it;)

[Emmitt]

Does anyone know a good protein bar that follows the zone principal? and without so much sugar.

[tomw]

10:02 - #145, I love Crossfit!

[Alex Stark]

9:06, 190#. Went way better than i had expected. now i really need to fuel up.

[PatrycjaD]

16:55, 100Ibs.,next time will do my body weight.

[AndrewM]

BW 180 ( need to work off the milk weight)

170#, 12:38, need to train squats some, should be able to get sub 10 the next time Rx I hope

[The Dragon]

Bw = 201

Back Squat Weight used = 225#

Time - 10:57

Rx+ version was great as it was a challenge but not impossible. Squat rep splits were 16,4,5,5 and were done in about 3:25. Back squats were just what I needed to work on.

[BenS]

12:07
Mod w/ 135#; got low as possible

[Erin]

13:34
115# for back squats
Run felt faster - didn't imte just the run, but I feel like I'm getting speedier.

[Eileen C. R.]

"San Fran Crippler"
9:29
30 back squats (65#):(
1000 meter row
(still no running yet)
gymnastics cert. this weekend.

[Roger B]

4 rounds for time of:

400m Run

12 Pull ups

15 75# Thrusters
33:54

[Bryce]

Newport Crippler

Back Squat 205 x 30 / BW 203

12:00

Went solo again. Probably could have cut some time on the squats. Alex, Dragon, sandbagged his guesstimate for time at 15:00, so I felt pretty solid after finishing. Maybe I should wait until after the 6:00'ers finish next time.

[Rudy]

BOO! Just heard the news...We've let go of Swisher. Suppose to be a promising trade but we'll see. Also, for you Cubbie fans you guys got rid of Wood.

[tomW]

I just realized that Alex was certified. Congratulations, Alex. That's awesome!

[Tim R.]

7:35: San Fran Crippler--sub 1000m row for run. Done at 135#. Very good depth--quads feel great. Did reps as 15, 7 and 8. Next time will add some weight without sacrificing form.

[BenS]

Emmitt,
If you go to The Zone website you can order zone friendly bars that work with the block system. The bars in the stores that say "Zone" on them are not really anything to do with the Zone, I think it is marketing someone stole or something. As far as I know you can only get "the zone" friendly bars off of the website. Double check though, I could be wrong.

[Dave]

115# Squat 12-8-10
12:28