15 Comments to “Wednesday, November 25th, 2009”

• tania
  November 24, 2009 at 9:57 pm

  love the rant. we do hard shi#, and we reap the benefits. Remember, your coaches do the hard shi# too, so ask questions, use them as resources. Along the same lines, here are some words of wisdom from James OPT Fitzgerald from his presentation at the Black Box Summit.

  1) Get comfortable with uncomfortable
  2) Know pain, know gain
  3) Controlled growth
  4) Experience more than results
  5) You are 100% responsible for your actions
  6) Resist entropy, create harmony, reconcile
  7) Experts think they know everything, masters know they don’t
  Notice your noticing

  I’ll be posting more about these in the next weeks.
• tania
  November 24, 2009 at 10:09 pm

  I miss CrossFit Winnipeg and feel the need to post my workouts to somehow stay connected with you guys…

  Back Squat: 3×5 at 165# – felt great. That’s almost 150% BWT for 5 reps!!!! a few of the reps in the second set were a shallow, but I fixed this in the third set. I love back squats, I love back squats, I love back squats. Now if I could just get my front squat and deadlift in order…

  Bench Press: 3×3 at 100# – a bit of a grinder but good. I think I’m really starting to like this bench press thing too. Should be pretty close to benching my body weight. Linda, here I come.

  Also did a short little metcon: 5 rounds of 5 handstand pushups, 10 medball cleans, 15 situps. Finished in 7:07.
• tapout
  November 25, 2009 at 9:15 am

  we miss you to T !
  Great progress on your BS & BP…nice work gfrnd !!!@tania
• Motha
  November 25, 2009 at 10:10 am

  We miss you T!!!
  Glad you are rocking it in the USofA!
• MLC
  November 25, 2009 at 10:22 am

  tania :

  Bench Press: 3×3 at 100# – a bit of a grinder but good. I think I’m really starting to like this bench press thing too. Should be pretty close to benching my body weight. Linda, here I come.

  Does that mean more benches are at CFW are in the works???

  WOD – 35# each hand
  Rounds 1-2 with 6 reps of each
  Rounds 3-13 5 reps of each
  Rounds 14&15 with 6 reps

  If I had done all rounds with 6s I would have failed for sure, prob at round 10.
  Killer on the forearms!!

  Also, wicked BS T!! Nice work!
• Motha
  November 25, 2009 at 11:15 am

  I’m going to make an order for a skipping rope… so my double unders can become crazy fast! Let me know if anyone wants in on the order, so we can share in the shipping costs. The ropes are $14.99 and the more we order the less shipping will be. (Prob $4-$5 per person) Here is the link to check out the site: http://www.thegaragegymstore.ca/ProductDetails.asp?ProductCode=srw1&CartID=1

  Let me know on this blog if you want in, or e-mail me at cyclinggal@hotmail.com. Will do the order on Friday.
• Suzanne
  November 25, 2009 at 11:32 am

  WOD
  35# each hand
  1-4 5 reps
  5-15 6 reps

  great worout this morning with some great ladies! thanks!
• Motha
  November 25, 2009 at 11:40 am

  OK.. I had to post these. I will warn there is *a few bad words* in the videos, but super funny still.
  http://www.youtube.com/watch?v=fZCQFCGZELc
  http://www.youtube.com/watch?v=pWuftSF5kFM
• Eric
  November 25, 2009 at 7:37 pm

  @MLC

  Hello All:

  The debate on the main board is interesting on this subject….

  I know there have been arguments on both sides of the fence regarding the bench press as an “applicable” excercise but for what it is worth….

  From my experience it is a tremendously “useful” excercise as it is very important to have the ability to push an object away from you or off of you in a combative situation.

  To have the ability to be able to move an object away from you and “create space” is tremendously important in my life. It also would help one to get to their feet with a load on their back….Hard to to pushups with 200lbs on your back. It allows one time to make critical, possible life altering decisions.

  From a sporting aspect, football requires one to both create space and also close space in a “combative arena.” (there are others at CFW that have greater experience in football than I who may agree or disagree)

  It is also an “upper body” excercise that recruits a large number of muscles….I have not done it but I think LINDA would be a killer workout….scaled or not…

  Anyone else agree or disagree???? Comments??

  Kind Regards,

  Eric

  I am stuck behind the desk tonight so I have to kill a little time
• Harvey
  November 25, 2009 at 8:01 pm

  Used the 35# DBs (42% body weight)
  Rounds 1-10: 6
  Rounds 11-13 5
  Round 14: 4
  Round 15: 6

  Forearms were feeling it afterwards!
• Tapout
  November 25, 2009 at 8:21 pm

  I enjoyed reading this Eric…you get my uneducated “agree” vote on this…based it just sounds like it makes sense @Eric
• MLC
  November 25, 2009 at 9:12 pm

  @Eric

  I am all in on the bench press. And whether it is a ‘functional’ movement or not, well, how functional is a windmill? Everything has its place. And if it works and you like it, then do it.
  That’s just my opinion.
• b-mac
  November 26, 2009 at 6:52 am

  ….used the 40# DBs(47% body weight).

  8,7,7,7,7,7,7,7,7,7,7,7,7,7,8,12.

  15,811 score using the formula thingy.
• b-mac
  November 26, 2009 at 7:38 am

  …..whoops, wrote down one too many sevens.
• natalie g
  November 26, 2009 at 9:55 am

  used 30# DBs (44% body weight).
  6,6,6,6,5,5,5,5,5,5,5,5,5,5,6.
  10,666 score, wow it was mentally tough, I found the jerks brutal! DBs really make everything amazingly tough, looking back I realize I could have done more, but at the time it felt like it was all i had to jerk that 5th time.

  Great job Brennan!!!

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