Rest, recover and get ready to better your effort from January 4th.
Some of our athletes will be running the ING Half Marathon at 615am.
Of interest:
- Pavel’s Power to the People programming as applied to CrossFit. courtesy of the Whole 9
- March 26-28 Starting Strength Seminar with Mark Rippetoe at CrossFit Affliction
Warm Up: 100 dub’s
3×5 OHS 115 lbs
1/2 Kalsu: 7:59 One word: F’inBrutal
K2:
Muscle Up practice
A rest day is definitely in order
Almost forgot, Congrats to all of you who put your fitness to the test @ the ING!
Indeed, congrats to the finishers of the half.
Fern, Jason C., Wess, Henry and Karim.
Rest day over here.
alex – killer job on kalsu.
did the half 13 seconds slower than last year. 1:46:11 (8:06 pace). pretty happy with it since i did a marathon and 3 tris in 2008, and little but crossfit in 2009.
after a week without touching a weight, i’m ready to get back to it…
btw, does anybody else think overhead squatting 295 is nuts?
http://media.crossfit.com/cf-video/CrossFit_SpencerHendelNotTotal.mov
Survived!! Crossfit rocks.
2:11, 9:58 pace.
Main hindrance was lack of strength in feet to maintain pose running technique. I recommend training more than just two 5 milers.
Jason,
Thanks for posting the video. It is insane. Some serious core strength. Two peculiarities about the video. The first is, I was quite surprised that he only benched 255 after cleaning 320 and OHS 295. The second is the guy doing tricep extensions while he is OHS the first time. The juxtaposition of those images made me laugh.
Also, what is up with all these certs charging so much money. I would love to learn under someone like RIp. It would probably be well worth it, but when I think of shelling out $800.00 dollar for probably 16-20 hours of instruction on how to squat, dl and press, I definitely think twice about it.
yeah the 255# bench is, on a relative basis, pathetic. i just don’t get how he couldn’t bench more.
i’ve never been to a cert, but i would guess that the audience is small, probably mostly CF trainers. say they’re only able to get 10-20 people to show up. it wouldn’t justify rippetoe’s time to fly here if they just charged $100-200/head. maybe they should have a lower price for non-trainers…
ING half- 1:54:33/8:41 pace…gotta say CF works. constantly varied functional movements at (relative) high intensity won’t put you at the front of the pack (specifically) but it sure will make you well rounded.
training in the anaerobic definitely leads to aerobic benefits..period
training consisted of one 8miler,two 5milers,two 3 milers in 3 months.
looking forward to hitting the box again.
Took it easy today – back is still healing – Great work on 1/2 Kalsu Alex.
Congrats to the 13.1′ers and the 5k’ers.
Long arms could be a factor