Today was make-up day for our “Test Week”:
“Grace” (Sat.)
CrossFit Total (Mon./Tue.)
5k Row (Mon./Tue.)
“Cindy” (Wed.)
For those who came in and had completed all of these you had the option to complete “Baseline”
Results
Make-Up Day: 5k Row, CFT, Cindy, Baseline and some Wendler Deads at the same time:
Test week is concluded! We will now return to our regularly scheduled WOD-ding.
Hope you all liked it. Tell us what you thought of this week. Positive or negative. We would like to run it again in a few months to see progress and PR’s. These WOD’s collectively provide a good all-around gauge of fitness across several domains and metabolic pathways.
This past week some of the top CrossFitters who are sponsored by Rogue and Again Faster met in a team head to head competition in Lake Tahoe. The videos are slowly coming out of the overall competition but this short one showcased a challenge that was 2 minutes of max rep double-unders. Dave Castro set the bar that Camille Leblanc-Bazinet, Mikko Salo, and Graham Holmberg all tried to beat. The top score was 200 reps by Holmberg.
CrossFit’s Elite vs. Double-Unders [wmv] [mov]
Today several of us tried it. There were pretty good numbers for all but Sean slayed it. Just crushed it. He completed 216 reps in 2 minutes. I should make him do it again on video.
Coaching Tip: “Having Fun In the Box”
There are many ways to have fun. Try this method.
- Grab a partner
- Have them stand directly behind you
- Dance like clowns and laugh
- Ensure that it looks like you have four arms
- Take pictures and post to web so others can make fun of you
Notes:
Welcome and congrats to Nicole, Andrea, and Nicholas who all completed Elements; as well as Dustin, a CrossFitter with previous experience who joined us yesterday. We look forward to you hitting class, making progress, meeting the gang and having fun.
Pineapple Classic on 11/13 Saturday at 9am! First team is formed: Me, Sean, Mark B. and Jeremy D. Get your team! (Teams of 2 or 4 are allowed)
Thought provoking article to read:
“In the 10th Year of War, a Harder Army, a More Distant America” by David Wood