tag:blogger.com,1999:blog-67744051653423131182024-03-05T10:25:18.522-06:00Nothing To ItDudes Lifting Heavy Things For TimeBretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.comBlogger66125tag:blogger.com,1999:blog-6774405165342313118.post-51064248040154104792011-04-18T13:04:00.002-05:002011-04-18T13:04:54.967-05:00Experiment<object classid=clsid:D27CDB6E-AE6D-11cf-96B8-444553540000 id="spicynodesViewer" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab" height="360" width="640" ><param name="movie" value="http://media.spicynodes.org/display.swf?id=03fb6f6ca030f10b8b1437b82a4c66ac&nodemapID=166253"><param name="scalemode" value="showall" /><param name="allowFullScreen" value="true" /><param name="wmode" value="opaque" /><param name="quality" value="high" /><param name="allowFullScreen" value="true" /><param name="allowScriptAccess" value="always" /><embed name="spicynodesViewer" id="spicynodesViewer" wmode="opaque" scalemode="showall" allowfullscreen="true" allowScriptAccess="always" pluginspage="http://www.macromedia.com/go/getflashplayer" src="http://media.spicynodes.org/display.swf?id=03fb6f6ca030f10b8b1437b82a4c66ac&nodemapID=166253" type="application/x-shockwave-flash" quality="high" height="360" width="640"></embed></object>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-69667060573112349282010-03-04T22:43:00.000-06:002010-03-04T22:43:45.296-06:0004 March 2010 - This week at Crossfit<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Zi3FCswoSV59TPnvhql4MVbunKGB3p-ksnumx-qbcy1NFhnxdRLLIVWCo7XowApSZUqstbAoxrs7hAb2x_aNVXSnJivKS6ttLfZHmdhKHHayf5UBZhym9ApfQwXqkXuOCtwgIHNda8Y/s1600-h/IMG_0223.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Zi3FCswoSV59TPnvhql4MVbunKGB3p-ksnumx-qbcy1NFhnxdRLLIVWCo7XowApSZUqstbAoxrs7hAb2x_aNVXSnJivKS6ttLfZHmdhKHHayf5UBZhym9ApfQwXqkXuOCtwgIHNda8Y/s320/IMG_0223.JPG" /></a></div><div style="text-align: center;"><i>We don't actually work out. We just play on the equipment. I hope the owners don't see this.</i></div><div style="text-align: center;"><i><br />
</i></div><div style="text-align: left;">This week we changed up our schedule somewhat by meeting on Tuesday and Wednesday instead of Mondays. No problem. Two good WODs, accomplished. Just in time for Saturdays Big Day. Kirkwood RFC V. Parkway. Spring 2010 season opener!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Tuesday we hit it hard with a team WOD, however, this time teams were decided based upon the results of a Mini-WOD, composed of a two minute max effort air squat. Teams were then selected by pairing top Mini-WOD ranks with lowest and working towards the middle of the pack. The WOD then consisted of two rounds of row for max calories, max KB swings, and max Cleans in two minute periods spaced by one minute of rest.</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh05HbPmrOsDVP_Clmalq4zz2sYESRfjaUI3Cv6oAuv2BgiboW0i5F3-fAVuRWRb8lHlmr8NMYhz0paLihC4uSAuWnCVGCH-VTLGZQxeCaqyOcopZ4fuDawcXffcuZFeqnLFXoMw5OElGA/s1600-h/IMG_0220.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh05HbPmrOsDVP_Clmalq4zz2sYESRfjaUI3Cv6oAuv2BgiboW0i5F3-fAVuRWRb8lHlmr8NMYhz0paLihC4uSAuWnCVGCH-VTLGZQxeCaqyOcopZ4fuDawcXffcuZFeqnLFXoMw5OElGA/s320/IMG_0220.JPG" width="320" /></a></div><div style="text-align: center;"><i>Tuesday's 2minute max routine & results</i></div><div style="text-align: center;"><i><br />
</i></div><div style="text-align: left;">For Wednesday, lifting heavy things was mood of the day; Crossfit Total was the result. The Crossfit Total calls for max lifts in three exercises: Deadlift, Back Squat, Overhead Press. We tackled the WOD in that order, and I would like to say, I am definitely pleased with the form, attention to detail and instruction, and willingness to Go Heavy. It may seem like a straightforward WOD, but maxing out is no easy task. After all, the idea of maxing out lends itself to just that, get your hands on the bar, and give it all you have, drop the weight, and feel the pump! (Reference to <i>Pumping Iron </i>w/Arnold, check it out on google video if you have not seen it, really quite a stomp to watch)</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnJFcAs5hVgW0Rs0YrBBfQ9KJzKgSJ__zMoagcEr1n_2fHn3rOd3LAcGrCHa_ajI1BESHHEV-04p9w0WXZZRvd94GpCVLyFpxiudeOh1pxt79159MX-SzOSgPY1gHsO5tJ3uFZG3xRxYo/s1600-h/IMG_0225.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnJFcAs5hVgW0Rs0YrBBfQ9KJzKgSJ__zMoagcEr1n_2fHn3rOd3LAcGrCHa_ajI1BESHHEV-04p9w0WXZZRvd94GpCVLyFpxiudeOh1pxt79159MX-SzOSgPY1gHsO5tJ3uFZG3xRxYo/s320/IMG_0225.JPG" width="320" /></a></div><div style="text-align: center;"><i>CF Total Results: Note the #325 Crowd on the Deadlift!</i></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>Come Ready to play Saturday for it will be a glorious day!</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: left;">To check out more pictures from the gym, check out Kirkwood Coaches on Facebook</div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-57825194823533518722010-03-04T12:13:00.000-06:002010-03-04T12:13:21.939-06:0004 March 2010 - Season Kickoff<div style="text-align: center;">Kirkwood RFC V. Parkway United</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Saturday 06 March 2010</div><div style="text-align: center;">Forest Park Central Field (Jewel Box)</div><div style="text-align: center;">Kickoff 10:30 am </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">STL Bombers V. Ramblers</div><div style="text-align: center;">To follow immediately following</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">So, this is how it begins. The 2010 High School Rugby season begins with an energetic match up, proceeded just as much by the exuberant excitement of an approaching spring and season as by the weight of tension and nervousness. Parkway, in its first year of existence and also having beaten Kirkwood in a preseason tournament match [Tin Cup], is headed by a former Kirkwood rugby coach, looks to make its case as a developing power in St. Louis high school rugby. Kirkwood, enjoying it's third year after rebirth with its largest depth chart yet, looks to bring it all together and never look back. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Only now to wait and see!</div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-8922123355553375952010-03-01T22:20:00.001-06:002010-03-01T22:32:21.526-06:0001 March 2010 - February RecapI have been remiss in my writings. So lets get to it. February was an eventful month, and, further, we have much to look forward to in March and beyond. Working backwards, this weekend Kirkwood Rugby, in a last minute scheduling success, traveled to our wonderful state capitol of Jefferson City to take on... well, Jefferson City Rugby. The game was set up as a friendly, and as such, we played three 30minute halves on a marvelous pitch, and under a warm sun - albeit the wind was quite brisk. To Kirkwood, I was proud of y'all before the match even started; For showing up hardy and in good spirits and most importantly for showing up in numbers. Give yourself a hand for traveling at the last minute and being able to field two sides; A validation to our clubs success as a program. Keep the numbers coming and the quality of play will only increase. <br />
<br />
Very well, I have gotten a bit off topic. Our boys travelled and played - quite furiously I might add - and ended this friendly as we should. With increased experience, knowledge of our strengths and weaknesses, in good health and with enthusiasm for the upcoming spring season. Play was dynamic and for the most part continuous, with some dashing runs and reverberating hits, however, I must make a few points.<br />
<br />
<ul><li>Although we kept toe to toe on the scoreboard, we were dominated possession wise and thus were on defense far too much. No possession, no sustained offense</li>
<li>Further, our rucks were not consistent or tactical enough. Those were some big boys out there and they liked to keep it in the pack. When we rucked we were inconsistent on the numbers we committed, speed to which support arrived, and most importantly, when the former were in place, we were often not resilient enough to secure the ball and give our scrumhalf clean ball</li>
</ul>Rucking, in my opinion, is where we can see the greatest improvement. Keep it simple: Hit the rucks hard and fast; immediate support, show good and stable form, blow by and over the ball, secure it and hold until balls out. Keep working and we'll get there and be fearsome. Also, a big thanks to Jeff City for the hospitality showed to us post match. Always the pleasure to socialize with ruggers.<br />
<br />
We have thus played Jeff City in a well fought match; enjoyed the festivities of the Tin Cup tournament the week prior; and endeared the snowy ice fields of Priory proceeding. In addition, Crossfit workouts have continued - a brief respite in mid-Febraury as I had some business to attend to in LA & Vegas - and we will continue to kick it up a notch, and then some, as we head into the heart of our season. Stay committed and keep the work rate high.<br />
<br />
Our training schedule has changed slightly and so we will now have training on Mondays and Thursdays 4 - 6pm and Crossfit on Tuesdays and Wednesdays 330 - 5pm (two sessions still).<br />
<br />
Later,<br />
<br />
BrettBretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-27283293711599632882010-02-03T21:54:00.000-06:002010-02-03T21:54:12.925-06:0004 February 2010<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikSXVe1_QYqY-w0ljgmZBUqiRbejs19LVo3P6yRVwO_F-0-cNq05TVTSCdptJjPUBPB5X4x6w14Vr8TSqH3ZOZzrw5IPoSvTPV31dJsgk87P8bjIL4aoVWG05jF86XCjXotZDghXK8cCs/s1600-h/IMG_0138.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikSXVe1_QYqY-w0ljgmZBUqiRbejs19LVo3P6yRVwO_F-0-cNq05TVTSCdptJjPUBPB5X4x6w14Vr8TSqH3ZOZzrw5IPoSvTPV31dJsgk87P8bjIL4aoVWG05jF86XCjXotZDghXK8cCs/s320/IMG_0138.JPG" /></a></div><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><i>Explosive!!!</i></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><i><br />
</i></span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Brilliant, I hope everyone enjoyed todays workout, I sure did. We have built up over the past month a familiarization with many different exercises. I have been saying quite repeatedly, just about all of the movements we do in the gym... explosive hip extension is key. Squats, Swings, Jumps... Cleans & Jerks... Powerful quickness... Tackling, Rucking etc. Clean & Jerks are one of the best exercises to develop this and the WOD today demanded development. I am very proud of the execution and intensity everyone had today with the workout. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Partner WOD: Four 3minute Rounds w/1minute Rest in between rounds of...</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>9 Deadlift</b></div><div style="text-align: left;"><b>6 Cleans</b></div><div style="text-align: left;"><b>3 Push Jerk</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b><i>One person performs the above and upon completion he rests while the partner performs the exercise reps. When both members complete their reps this counts as one round. Perform as many rounds as possible within each three minute round. Scale as necessary. </i></b></div><div style="text-align: left;"><b><i><br />
</i></b></div><div style="text-align: left;">The prescribed weight was 95#, well done for those that completed as prescribed!</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-sVI5ldgyYJVNyrk86biV5MrmEaF68DTppJ3NY4Smq5rO1YsygopDyu8SK6DB1NmEFVUr5a63MKdDjHBp6lQoR9E5OV74a1dzGdG1VcQd_B8vhZuZ-zW7-jirJ-jfaQrolYUYQYVdQi4/s1600-h/IMG_0142.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-sVI5ldgyYJVNyrk86biV5MrmEaF68DTppJ3NY4Smq5rO1YsygopDyu8SK6DB1NmEFVUr5a63MKdDjHBp6lQoR9E5OV74a1dzGdG1VcQd_B8vhZuZ-zW7-jirJ-jfaQrolYUYQYVdQi4/s320/IMG_0142.JPG" /></a></div><div style="text-align: center;"><i>The Tally</i></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8keGFrk7woImtTyQseTDHlnLydLm1rld13P3Hr5EPmcdhWaM6aXqvq0C02AyX3IvL75PO26fqp_PCfe2PqFEhy9C2BGWhDTqAQySiGvKgpKgNnblD0nDqqh09QyMUo06thUsiR3q_6T0/s1600-h/IMG_0131.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8keGFrk7woImtTyQseTDHlnLydLm1rld13P3Hr5EPmcdhWaM6aXqvq0C02AyX3IvL75PO26fqp_PCfe2PqFEhy9C2BGWhDTqAQySiGvKgpKgNnblD0nDqqh09QyMUo06thUsiR3q_6T0/s320/IMG_0131.JPG" /></a></div><div style="text-align: center;"><i>The First Crew: Post WOD</i></div><div style="text-align: center;"><i><br />
</i></div><div style="text-align: left;"><b>Lets hope the hard work pays off; First match this weekend...</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: center;"><b>KWRFC V. Priory</b></div><div style="text-align: center;"><b><br />
</b></div><div style="text-align: center;"><b><i>Nothing To It!</i></b></div><div style="text-align: center;"><b><i><br />
</i></b></div><div style="text-align: center;"><b><i><br />
</i></b></div><div style="text-align: left;"><br />
</div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-56850377619149062222010-02-01T21:35:00.000-06:002010-02-01T21:35:09.127-06:0001 February 2010Just some work on Cleans & Jerks today. Let it be known that these movements - when form is achieved and can be incorporated into WODs - are just about the best exercises we can do along with Rugby. Strength, Explosiveness and Athleticism are required to great degree. <br />
<br />
We will be focusing more and more on these movements as the season progresses. <br />
<br />
If you are curious to see some Olympic lifting, just search YouTube - for Clean & Jerk, Snatch, Olympic Lifts - and you'll find a plethora of great videos.Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-11339867500884972832010-01-27T22:15:00.000-06:002010-01-27T22:15:54.311-06:0027 Wednesday 2010<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxFvnkX_5p-4iqtJjhtp3OelzabTfNDpEO3HaawVpLM3pQsqOInVnH6ddcgxzQbVfh4mNfqAfEx1-nwq__hZWyWmu8uXbZC_R1ukWdOPn4P2ymF4E1Wut4eZrMMPe54cSN0GdIApRx1eg/s1600-h/SDHP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxFvnkX_5p-4iqtJjhtp3OelzabTfNDpEO3HaawVpLM3pQsqOInVnH6ddcgxzQbVfh4mNfqAfEx1-nwq__hZWyWmu8uXbZC_R1ukWdOPn4P2ymF4E1Wut4eZrMMPe54cSN0GdIApRx1eg/s320/SDHP.jpg" /></a><br />
</div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><i>Wednesdays WOD</i></span><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">This week we have begun a new format by breaking up gym time into two back to back sessions; So far I am happy with the way this is working.<br />
</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Todays workout consisted of Sumo Deadlift High Pulls and one are cleans using Kettlebells and box jumps. See picture for the details and times. #35 was the recommended Rx weight. All three of the movements involved are facilitated by explosive hip drive; that is what we are trying to develop in addition to overall Rugby fitness.<br />
</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC1-cdULaZ3qK_6mMegYniPu2RU3Ldz7a7p_pOH8MDb52OylQTJT_M5USu2FUf9meymmUKVxy8_XYHIDJuGWeh5usVyMRUpJG0JAl3lVa7HVn1ljhYgY7pADhMBrdabwfkOZDhZ8dOlyU/s1600-h/Cindy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC1-cdULaZ3qK_6mMegYniPu2RU3Ldz7a7p_pOH8MDb52OylQTJT_M5USu2FUf9meymmUKVxy8_XYHIDJuGWeh5usVyMRUpJG0JAl3lVa7HVn1ljhYgY7pADhMBrdabwfkOZDhZ8dOlyU/s320/Cindy.jpg" /></a><br />
</div><div style="text-align: center;"><i><span class="Apple-style-span" style="font-size: small;">Mondays WOD: Sweet Cindy</span></i><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">Push Ups - Pull Ups - Squats - 20minutes. Thats it. Nothing To It. For those that did this work out Rx (prescribed - unassisted pullups on the bar) a very Well Done! For those of you that did Ring Rows among other modifications, no sweat, just remember this time around, keep working on improving your limiting areas, and next time kick it up a notch. <br />
</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>This weeks two class format seemed to work out well, so far. Let me know what you think about it or if you have other ideas. Post to comments. </b><br />
</div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-68184863660476944192010-01-20T22:00:00.000-06:002010-01-20T22:00:56.528-06:0020 January 2010 - Thrusters & Burpees<div style="text-align: center;"><i>Left My Phone at the Gym so... Pictures Coming Soon!</i></div><div style="text-align: center;"><i><br />
</i></div><div style="text-align: left;">Today was our biggest group yet, which is great, though it did cause a bit of confusion to start off. I am experimenting a bit with the format and flow of class time due to the large numbers. In the future we may have to break off into two separate groups - we'll figure that out this Saturday at training - as supposed to going in heats for the WODs - which actually worked out alright other than the down time while out of the current heat. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Since we ran two separate heats for the WOD, today we got straight into the warm up, did a brief overview of the Front Squat & Push Press to lead into some Thruster practice and then hit the WOD. We handled this WOD in two heats. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>WOD: 7 Rounds For Time</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>7 Thrusters </b></div><div style="text-align: left;"><b>7 Burpees</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>Scale as Necessary </b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>1st Heat: Ely 5:48, Christian 7:05, DScott 7.20, DustinR 8.26, DSly 9.25 #65, DWhite 9.05 #65</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>2nd Heat: Carrot 7.14, Daniel 8.45, Jorge 9.21 #65, Gummie 9.30, Dan? 9.40, Anthony 9.52, Mikey 10.16 #65, DanG 12:01 #65, DustinH 12.01#65</b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;"><b>3rd Bonus Heat: DSly 5.47 </b></div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: left;">Unless otherwise noted, recorded weights for thrusters are #45 (empty bar). Defined as the lowest weight WOD was finished at. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span class="Apple-style-span" style="color: blue; font-style: italic; font-weight: bold;">Attention: I do have two points to make; Y'all have been doing a great job so far, but for the future please consider the following...</span></div><div style="text-align: left;"><ul><li><span style="color: blue;"><b><i>Watch your shoes and don't track mud into the gym</i></b></span></li>
<li><span style="color: blue;"><b><i>Bring your own water or reusable container, paper cups are for emergencies only</i></b></span></li>
</ul><span style="color: blue;"><b><i>These points come from the gym owners - which is not you and is not me - so lets keep them happy</i></b></span></div><div style="text-align: left;"><span style="color: blue;"><b><i><br />
</i></b></span></div><div style="text-align: left;"><span style="color: blue;"><b><i>Until next time!</i></b></span></div><span style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><br />
</span></span>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-51412359755944330582010-01-18T22:41:00.000-06:002010-01-18T22:41:30.409-06:00<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDexOtgNEyw-I3HR7EXFw4TFhI5zMYnhaagtrw3TrZcao6RRhpyBWbluQDOUEsFHogcwsdRr-y9RPV4jixquyO8IxkB6OvaKMwgRDgsKdsx3bxzBIYQ-SKJwS90GjXCMi5S1Ccy9clfjE/s1600-h/IMG_0087.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDexOtgNEyw-I3HR7EXFw4TFhI5zMYnhaagtrw3TrZcao6RRhpyBWbluQDOUEsFHogcwsdRr-y9RPV4jixquyO8IxkB6OvaKMwgRDgsKdsx3bxzBIYQ-SKJwS90GjXCMi5S1Ccy9clfjE/s320/IMG_0087.JPG" /></a><br />
</div><div style="text-align: center;"><i><span style="font-size: x-small;">Rowing on the Rings!</span></i><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><span style="font-size: small;">Small</span><span style="font-size: x-small;"><span style="font-size: small;"> group today, what gives... the school holiday is most definitely not an excuse. For those of you that did make it out - Well Done - for today y'all tackled your first Crossfit Benchmark WOD <i><a href="http://media.crossfit.com/cf-video/CrossFit_SCL1OPTHelen.mov">Helen</a> - She is a sweet thing!</i> </span></span>(If that link does not work for you... Get a Mac! or you can just google Crossfit and Helen and see what you get).<br />
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</div><div style="text-align: left;">Pretty straight forward day for the most part; Some skill work on Front Squats (5x5) following a warm up and then...<br />
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</div><div style="text-align: left;"><b><i>WOD: Helen -</i> Perform Three Rounds of the Following for Time</b><br />
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</div><div style="text-align: left;"><b>400m Run</b><br />
</div><div style="text-align: left;"><b>21 KBS (#35)</b><br />
</div><div style="text-align: left;"><b>12 Pullups (sub Ring Rows if necessary)</b><br />
</div><div style="text-align: left;"><b><br />
</b><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNW5uPjEDMvQVUpdBVevSolz8t63znTEEfLcxFq2jEuJD5Y0eLGaUzv7BUtFWOLteRptbakg6917S1W1VZlfiwDzfkhyLTFgZHVviJJtmLdpYwCzhh51Rt8nu08fTsW6YtOm8-nFC1eZM/s1600-h/IMG_0094.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNW5uPjEDMvQVUpdBVevSolz8t63znTEEfLcxFq2jEuJD5Y0eLGaUzv7BUtFWOLteRptbakg6917S1W1VZlfiwDzfkhyLTFgZHVviJJtmLdpYwCzhh51Rt8nu08fTsW6YtOm8-nFC1eZM/s320/IMG_0094.JPG" /></a><br />
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</div><div style="text-align: left;">This workout is short but relentless; if you push yourself as you should, it will never let you breathe. Think about this workout and your performance - how and where you can improve. If you did all Ring Rows then next time throw in some Pullups. If you did some Pullups then do more. Try a heavier Kettlebell. Just remember that we all are starting at different levels of ability, some will have more strength at certain things and others at others, the only thing that really matters to our Team is that each session you push yourself a little more and improve.<br />
</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Take Dustin R. and Dan W. for instance, after we wrapped things up they got themselves into a 500m Sprint Row competition. Dustin was the challenger, and the challenger lost. Better luck next time.<br />
</div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbEGMmmbvEuODwsgMmjDmZsgF-sNASfoneJcTyXF5ZYF2hEa_L91pBGy8FHtZGKA0Wa8PuyLs1GtIkEq9jsLnLBZ-05sN9agJQDdvW8hClmq0VvKpbSRTfIFxLSusQL6Yp5W9zldca-dM/s1600-h/IMG_0095.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbEGMmmbvEuODwsgMmjDmZsgF-sNASfoneJcTyXF5ZYF2hEa_L91pBGy8FHtZGKA0Wa8PuyLs1GtIkEq9jsLnLBZ-05sN9agJQDdvW8hClmq0VvKpbSRTfIFxLSusQL6Yp5W9zldca-dM/s320/IMG_0095.JPG" /></a><br />
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</div><div class="separator" style="clear: both; text-align: left;">One last thing, after the session someone - I believe Coach Charlie - brought up the Paleo Diet which in short is the <i>Eat Like a Caveman Diet</i>. I began a thirty day experiment with this just last week and I must say that so far I am pleased with it. I will look to post something relevant on the topic soon, however, if you are interested in checking it out just google Paleo and you can quickly find a plethora of information and I can answer some questions at practice or the next time we meet. <br />
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</div><div style="text-align: left;">Post Thoughts to Comments Below!<br />
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</div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-32168746047188944072010-01-14T21:31:00.005-06:002010-01-14T22:06:06.802-06:0013 January 2010 - Team WOD Chaos<div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ6z7Oh3Hlt53LrxOgf_veekDT40e5-EAIXJ4ND8ZokMWSKzqWeGbg7gqNrYUQ1to6uMH1aRirQ_YTpmpKRd05nHmOrAXbvGM36LBeRD5rQxPvAeI-WAdccVTmY8nZmYBtIJ9q5D3BneM/s1600-h/IMG_0084.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ6z7Oh3Hlt53LrxOgf_veekDT40e5-EAIXJ4ND8ZokMWSKzqWeGbg7gqNrYUQ1to6uMH1aRirQ_YTpmpKRd05nHmOrAXbvGM36LBeRD5rQxPvAeI-WAdccVTmY8nZmYBtIJ9q5D3BneM/s320/IMG_0084.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5426804944751488290" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size:small;"><i>Hands on the hips with long faces of Agony, Yes! Count it out, take a deep breathe and get right back to work!</i></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:small;"><i><br /></i></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">So Wednesday, 13 January, marked the now second Crossfit workout for Kirkwood Rugby. I was very happy to see the gym seemingly almost reach a capacity with 13 ruggers making it out for the workout. It was a little chaotic yes, but as time goes on, I'll be able to figure out the programming and set up to better accommodate everyone. I was also equally pleased to see all those that came out Monday for our first workout (four of you) returned for more after what was a total <i>Leg Drain</i> workout. Perhaps it was a bit much for an intro WOD, but as you can see, even if a bit shaky, your still standing. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">The format of this most recent workout followed the same format as last. Warm up, Stretch, Skill and WOD. For the skill everyone got their hands on the bar for some Deadlifts. This movement, as simple and slow as it may seem, is a pillar to developing power and explosive strength, and is a lift we will often work with in order to master the technique and and become vastly superior beings. <i>Although we jumped into the lift rather quickly, I must stress that proper technique is critical to your safety as the load increase.</i></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">And now for the...</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>WOD: In Teams of Five or Four, Complete the Following for Time...</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>Row</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>Ring Dips (sub w/Push Ups if necessary)</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>KBS (kettelbell swings)</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>Situps</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>Pushups</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>Each team will have one member at each station complete thirty reps (or cals in the case of the rower). Once all team members have finished the reps at their station all team members rotate to the next station and complete thirty reps. Once the team has rotated through all stations they repeat doing 20 reps at each station, and then once more performing ten reps at each station.</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">I have to apologize, I messed up the timer deal so the finish times got skewed a bit, however <i>The Dans</i> were first to finish. Well Done!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieosCIXuxMdVmc9NcqSBOOACRKN6bCViI6HTgdrxoFbojksmtyx9zMfC7UaSmG7OAV_iMjJgMYFddQ_-nU1RQ2etMZxxBJoHckzUgvMdbQLXkbxyQPO0Yww21hyphenhyphenhJnZqcQ8hoFrmOpaqU/s1600-h/IMG_0085.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieosCIXuxMdVmc9NcqSBOOACRKN6bCViI6HTgdrxoFbojksmtyx9zMfC7UaSmG7OAV_iMjJgMYFddQ_-nU1RQ2etMZxxBJoHckzUgvMdbQLXkbxyQPO0Yww21hyphenhyphenhJnZqcQ8hoFrmOpaqU/s320/IMG_0085.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5426812306836155698" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 320px; height: 240px; " /></a></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Don't forget, first practice of the season is this Saturday, 10am @ Steger. See y'all back in the gym on Monday. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-36885848037988005002010-01-11T20:15:00.006-06:002010-01-11T20:52:46.999-06:0011 January 2010 - Kirkwood Rugby Vs. Crossfit<div style="text-align: center;"><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6UZOIHnxEhvWC4iydydiuoDsq-Enms2YJ96QapzSE9lMkz8s3MCtxs7CVRIerx0KGKMqp6Jo1kJQRrP-5PVaQY_Mrd2_rzKe_7UM91dg4LNqw_IaCStwgISfB1Fx8QftuME9ESLkdCsc/s1600-h/IMG_0081.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6UZOIHnxEhvWC4iydydiuoDsq-Enms2YJ96QapzSE9lMkz8s3MCtxs7CVRIerx0KGKMqp6Jo1kJQRrP-5PVaQY_Mrd2_rzKe_7UM91dg4LNqw_IaCStwgISfB1Fx8QftuME9ESLkdCsc/s320/IMG_0081.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5425672870887430994" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 320px; height: 240px; " /></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:small;">The Rugby Crew: They're legs must be achin' (Ely, Christian, Dan, Dan #2, Dan #3)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Today, Monday 11 January two thousand and diez, a few members of Kirkwood Rugby got their first dose of the koolaid. <a href="http://www.blogger.com/www.crossfitkirkwood.com">Crossfit Kirkwood</a> has graciously opened their doors to the Kirkwood Rugby club, and a demanding first workout of the season will hopefully spur not only greater fitness for all committed athletes, but also contribute to an exciting and successful upcoming spring season. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">The workout session started light and cheerful. How can you not walk into a Box and not immediately want to play and throw medicine balls at people. A little warm up on the rowers, a bit of a stretch, skill instruction on Squat and Press technique and soon enough we were getting under the bars. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Press and Push Press were the skill lifts of today and were tackled in a 5x5 and 5x3 format, respectively. Yes, we jumped right into these lifts - its more fun that way - and in any case, form was good and the lifts well executed. Power stance, full range of motion, lock out shoulder directly overhead. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Now it was time for the WOD (Workout of the Day). Turn up the trance. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>WOD: Perform the Following for Time</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>50 Squats</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>50 Wall Ball</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b>then... 40, 30, 20, 10</b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">It's not an easy workout, and getting the hang of the Wall Ball requires practice, something this WOD well afforded, ha!</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Dan Sly: 13.17</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Dan Scott: 14.25</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Ely: 15.40</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Dan Smith: 17.46</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Christian: DNF (due to some weird neck muscle twinge... he's alright)</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Well Done! Really excited about the work that went into this session. Crossfit can be eye opening and overwhelming when thrown into the mix, Well Done, the next session may not be any easier - and may in fact be much harder - but you will be better prepared.</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Post thought and comments below!</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-13509352973785450462009-07-30T21:57:00.004-05:002009-07-30T22:19:17.483-05:0031st Annual St. Louis Corkball Championship<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPg28PG2obQn0UxuBMQlU4MGXFj6vSeA4BoADEbzHL5uk0HUYdB9OcX_44Wc1wIpAjRlG71XyBS71npdSnfOoKNhUW_iLgKyigYpJavlSeaFyIaGdfo0txvqsOC5ArmvzR0Bmk_elGGMQ/s1600-h/IMG_2100.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPg28PG2obQn0UxuBMQlU4MGXFj6vSeA4BoADEbzHL5uk0HUYdB9OcX_44Wc1wIpAjRlG71XyBS71npdSnfOoKNhUW_iLgKyigYpJavlSeaFyIaGdfo0txvqsOC5ArmvzR0Bmk_elGGMQ/s320/IMG_2100.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5364453834323105010" /></a><div style="text-align: center;"><a href="http://www.markwort.com/featured/corkball.asp">Corkball!</a></div><div style="text-align: center;"><br /></div><div style="text-align: left;">This weekend, 01 August 2009, is the 31st annual Corkball championship. This event will run all day long at the Jefferson Barracks fields. Ball, food & drink and no running - all day long; not too bad. </div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span class="Apple-tab-span" style="white-space:pre"> </span><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 19px; font-family:Arial, 'Helvetica Neue', Helvetica, sans-serif;"><i><span class="Apple-style-span" style="font-size: small;">The teams are matched. It Sportmans vs. Lemay I; Gateway vs. Swansea Improvement Dist.: So. St. Louis </span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">Corkball vs. Lemay II; and Red vs. Cougars. Jay moore is out of town and not able to make it this year. This is </span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">the first time since the beginning of the tournament their team has not made it. River City Pub is also not going </span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">to be able to field a team this year but hope to be back next year.</span></i></span></div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 19px; font-family:Arial, 'Helvetica Neue', Helvetica, sans-serif;"><i><span class="Apple-style-span" style="font-size: small;"><br /></span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">All the match ups are good ones. Lemay and Sportsmans are going head-to-head right off the bat along with So. </span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">St. Louis Corkball and Lemay II. These should be good games to watch. The talk is that Ray Timmons is </span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">bringing a new good luck towel this year so watch out for Sportmans!<br /><br /></span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">I hope the Swansea Boy do well but they are also up against a good team.<br /><br /></span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">And, Denny Rodner gets to feed on a bunch of pups. Maybe not though, if the pups can hit a curveball.<br /><br /></span></i><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">Good luck to all and let's keep it a fun event!</span></i></span><div><span class="Apple-style-span" style="font-family:Arial, 'Helvetica Neue', Helvetica, sans-serif;color:#333333;"><span class="Apple-style-span" style=" line-height: 19px;"><span class="Apple-tab-span" style="white-space:pre"><i><span class="Apple-style-span" style="font-size: small;"> </span></i></span><i><span class="Apple-style-span" style="font-size: small;">- Posted from Corkball.ning.com (The one stop network for Corkball information)</span></i></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, 'Helvetica Neue', Helvetica, sans-serif;font-size:100%;color:#333333;"><span class="Apple-style-span" style=" line-height: 19px;font-size:13px;"><br /></span></span></div><div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:Arial, 'Helvetica Neue', Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 19px;font-size:medium;">For more information on time and place. Post questions to comments. </span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:Arial, 'Helvetica Neue', Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 19px;font-size:medium;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:Arial, 'Helvetica Neue', Helvetica, sans-serif;"><span class="Apple-style-span" style=" line-height: 19px;font-size:medium;"><br /></span></span></div></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-64256601982487844552009-07-21T22:17:00.002-05:002009-07-21T22:19:28.954-05:00A Day At The Crossfit GamesThe 3rd Annual Crossfit Games took place this past weekend in Aromas, CA. Check out the great article covering the games seen on SportingNews.com.<div><br /></div><div><i><a href="http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games">Read All About It!</a></i></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-42578907070807061252009-07-06T22:21:00.003-05:002009-07-06T22:32:37.187-05:00The Fog Of War<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_A_cmd5DFLB56Kfk1X57wJTDhvjLmaxr0Aif3dhzFm0PEgkCk7rA8ufxFJVQ7QBIBlSl9vyu2wWv6DLqPbVtVRl4O_nS0glhsUGgdcbnWSuywGeo1NEORPILsw-qgz2Wa4WCKYmEQaI/s1600-h/robert-mcnamara.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 223px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_A_cmd5DFLB56Kfk1X57wJTDhvjLmaxr0Aif3dhzFm0PEgkCk7rA8ufxFJVQ7QBIBlSl9vyu2wWv6DLqPbVtVRl4O_nS0glhsUGgdcbnWSuywGeo1NEORPILsw-qgz2Wa4WCKYmEQaI/s320/robert-mcnamara.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5355555840232885762" /></a><div style="text-align: center;"><a href="http://www.nndb.com/people/387/000022321/robert-mcnamara.jpg"><span class="Apple-style-span" style="font-size: small;">robert-mcnamara.jpg</span></a></div><div><br /></div><div><br /></div>Robert S. McNamara - 7 year Secretary of Defense serving over the Cuban Missile Crisis, the Home front and Vietnam; Among other things - passed today at age 93. <div><br /></div><div>Check out his documentary by Errol Morris, <i>The Fog of War: Eleven Lessons from the Life of Robert S. McNamara. </i></div><div><br /></div><div>You can find it on Google Video here: <a href="http://video.google.com/videoplay?docid=-6733596013688235740&hl=en">Click Here</a></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-51342725832043475862009-07-05T02:10:00.003-05:002009-07-05T02:16:52.030-05:00Independence... Worth It... Bless It<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXYFluLXden8s1hWdKp-10fXX_8WcGJ2c_peXf9lA07fj9p54G3MggKu69L71-1hG0VYvDns_TB46_xiSsc1xoyGSbCjQ_f8DklyjnshruTyyL8UVbvDDwzIh9O6y1Hr9LdlqJPj4fvfw/s1600-h/flagrais.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 231px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXYFluLXden8s1hWdKp-10fXX_8WcGJ2c_peXf9lA07fj9p54G3MggKu69L71-1hG0VYvDns_TB46_xiSsc1xoyGSbCjQ_f8DklyjnshruTyyL8UVbvDDwzIh9O6y1Hr9LdlqJPj4fvfw/s320/flagrais.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5354870992788631186" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">From: http://www.pacificworlds.com/guam/memories/images/flagrais.jpg</span></div><div style="text-align: center;"><br /></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-68142496596448892122009-06-30T22:38:00.002-05:002009-06-30T22:41:43.611-05:00Getting Some Press!Check it out. A link back to this blog from the Lake Front 7's tournament website. It made my day... although I wish I had proofread a bit better. Ill care a little more now. <div><br /></div><div><a href="http://www.lakefront7s.com/news/160-testimonials-starting-to-appear-on-the-interwebs.html">Click Here for the kickback</a></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-48406094009993397192009-06-28T22:04:00.008-05:002009-06-30T22:37:44.565-05:00Lake Front 7's Rugby - Kirkwood High School - Milwaukee, WI<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs97ulQyEy3MDtkFhFvaWhcOw_gPMlC61rPmQEA246cQPvWbmzpxVY9BCLqfAHl_xf8O6b6OScWb4WKNgKTd2O8qlUGSioyxbNDWU_IEtgALTNBD-6OfgKMHLbMlXhfQuHGLfaPHGvNwc/s1600-h/IMG_0236.JPG"></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNIApHFp779C3TpwSdaI11N-frOaIeRu7xOSPMo8d1GVGBKMqvYs50UfRMrxZGJomD0ZUeZpomORZ48eN6J8Hu8mzkcDBwEOLyJXvQ8YKTjDGb1-lisy-JHMXzfDLaPcPj8tGG9xArTsw/s1600-h/IMG_2113.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNIApHFp779C3TpwSdaI11N-frOaIeRu7xOSPMo8d1GVGBKMqvYs50UfRMrxZGJomD0ZUeZpomORZ48eN6J8Hu8mzkcDBwEOLyJXvQ8YKTjDGb1-lisy-JHMXzfDLaPcPj8tGG9xArTsw/s320/IMG_2113.JPG" alt="" id="BLOGGER_PHOTO_ID_5352580744829460386" border="0" /></a><div style="text-align: center;">Veteran's Park - Site of Lake Front 7's Rugby - Milwaukee, WI</div><div style="text-align: center;"><br /></div><div style="text-align: left;">This weekends travels were subject to the debut of the Kirkwood High School Rugby 7's Team... debuting at a glorious and excellently run tournament taking place on the waterfront of Milwaukee, WI. I have never been to Milwaukee - though it was extraordinary weather in the middle of summer - but from what I saw, of downtown, the lakefront, third ward and suburbs, it is a very nice city. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">A bit of background: Although the history goes back further - after all I am an alumni of the team - the KWRFC is two years old, and this was our first ever 7's tournament. We were scrambling to put a team together and in the end we fielded nine athletes - two of whom have never even practiced 7's before - and made the trip and took the field. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">I have played in a number of 7's tournaments. And as was my first experience - and I am sure was apart of our athletes or even if a veteran of 15's Rugby - you just cannot truly describe... explain what it is like to play 7's, especially a 7's tournament on the scale of the Lake Front 7's - the atmosphere is/was just so much different, something all it's own. Downtown on the waterfront; A summer concert providing live music across a bay; 85 teams + family, friends and fans - I ran into two fellow ruggers from my GT days just by chance - A number of women's teams (and these girls are not the usual <span class="Apple-style-span" style="font-style: italic;">keep at arm's length</span> fare. 7's draws the athletes, the physically fit, and there were some fit ones shaking their hips about). A test match is a test match. However, this tournament, can only be described as a Rugby Driven Rock n' Roll Sexually Charged Stomp... and nothing less. </div><div style="text-align: left;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="color: rgb(0, 0, 238);"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs97ulQyEy3MDtkFhFvaWhcOw_gPMlC61rPmQEA246cQPvWbmzpxVY9BCLqfAHl_xf8O6b6OScWb4WKNgKTd2O8qlUGSioyxbNDWU_IEtgALTNBD-6OfgKMHLbMlXhfQuHGLfaPHGvNwc/s320/IMG_0236.JPG" alt="" id="BLOGGER_PHOTO_ID_5352587552815762210" style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" border="0" /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">And There Were Nine</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div style="text-align: left;">We came. We gained valuable experience. We had fun. A great 36hr 800mi Rugby road trip with a detour into Chicago for a walk about and dinner. Rugby is the best way to travel. Or at least it gives you the best stories. </div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com2tag:blogger.com,1999:blog-6774405165342313118.post-14684455261237738782009-06-22T22:31:00.016-05:002009-06-25T23:55:42.078-05:00Summer 2009 Kickoff - A Weekend Warrior Adventure<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEjt1AVy-GJrteUUSiXJyEcxLFIfa3ER_sSq752T765tt4Kvxx2tlYLqM5WX5MTLF69YYYFxJRyHFqsbPmwU7IU5YHVQDg5HCSFWfCwJCJmfpEPdMFxB6i0sLDhPM9uRARPI4v8zqYQWY/s1600-h/IMG_2096.JPG"></a><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmnCyAJb8EFl1xw83ZqILVC2jFO3mJ9MlCGWmglrNgaNsN3pE9thyphenhyphenvM9FLhKQVeshZX41Le2mrYt_Dl95sLXJriDfsAQwU6IqV6j0tIH8Gdn_qqM7w43dt6Hr66sQ3nlqu3CqExSWhTaE/s1600-h/IMG_2097.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmnCyAJb8EFl1xw83ZqILVC2jFO3mJ9MlCGWmglrNgaNsN3pE9thyphenhyphenvM9FLhKQVeshZX41Le2mrYt_Dl95sLXJriDfsAQwU6IqV6j0tIH8Gdn_qqM7w43dt6Hr66sQ3nlqu3CqExSWhTaE/s320/IMG_2097.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5350363388958686130" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size:small;">~ 70 Pedaled Miles, Movie & Dinner, Drinks with a View and a Rockin' Train Ride Home - I Swept Myself Off My Feet!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:13px;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">A cold winter and a volatile spring. Whether official or not - dust off the bike, pack the kit & declare summer - I'm going on holiday and off on adventure. </span></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Prior to this past Memorial Day weekend, thinking of getting on the saddle and looking for new routes, I came across a few articles describing Century Rides (100mi bike rides). Sometimes things just get in my head... and stay there. This was no different and the idea was quite exciting. Logically, it made no sense. The longest continuous bike ride I had previously accomplished was a 50k. Though during a triathlon - but being two years ago - I haven't exactly kept a consistent cycling routine. In fact, I had just gone out on my first ride of the year the week prior to this adventure - To the grocery store and back - and despite the fact that I took the scenic route... see above about logic. </div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;">The Prep: </span>Google is astounding. With one night of research, mostly using Google Maps, I was able to detail a route way beyond left and right turns. Though not flawless - I did encounter one significant error in planning - for the most part not only did the route match what I expected, but thanks to <span class="Apple-style-span" style="font-style: italic;">street view</span> I could plan according to which road had a good shoulder and even see and prepare for holding up traffic on the bridge into Washington, MO which did not have a shoulder. That being said, the night before I packed my kit for early departure. Water & fuel including two delicious PB & Honeys, social cloths, phone, wallet, camera, pump, extra tube, chaffing stuff blah blah blah; I packed a lot and withstanding doubts early in the ride for the most part it all came in handy. </div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcCSQv5sKetzx3nANvhAw39fHmBrrqQ_MyS_2s3arNwEmdP6jf6BJnw69AbkmOdRvc5OAcsL6TDnKnvADNCnM-JEBHLEdFp2eBknzWwfFpPU8YGqXk-IyvcLoGqFd5UZfsU5QqwLAmROU/s320/IMG_2095.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5350751570450330802" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 240px; height: 320px; " /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;">The Ride: </span>First off, the conditions. If they were any better they would have taken place in my imagination. Departure occurred at approx 0645 from Clayton towards the Page extension. Overcast and even a light drizzle at times - cool wet air is a good start. Upon reaching the Page extension the sun began to shine through, but only at times, and the air was still brisk. Before engaging the Katy trial I first made a detour to <a href="http://crossfitstcharles.typepad.com/cfstc/">Crossfit St. Charles.</a> The owner had recently moved and opened up a new facility and I thought to check it out. This made a good pit stop to fill up on one of those PB & Honeys and get some fluids down. After a bit of socializing I continued on to the Katy trail. Here is where I encountered my flaw in planning. Rather than back tracking towards the main road to the Katy, maps showed a neighborhood backing up to the trail on a direct shot from my position at Xfit St. Charles. Two miles through steep bluffs found only private homes and 'no trespassing' signs. I had the feeling they were directed at 'take a shortcut' types... that would be me. Disheartened, I backtracked through the same bluffs and made the Katy with legs hurting and had a moment to myself. This was the last abort point. Bike the 20 miles back home the way you came or set out for what you came to do. <span class="Apple-style-span" style="font-style: italic;">Lets get to Washington and figure it out from there</span>.<span class="Apple-style-span" style="font-style: italic;"> </span></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span class="Apple-style-span" style="color: rgb(0, 0, 238); "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEjt1AVy-GJrteUUSiXJyEcxLFIfa3ER_sSq752T765tt4Kvxx2tlYLqM5WX5MTLF69YYYFxJRyHFqsbPmwU7IU5YHVQDg5HCSFWfCwJCJmfpEPdMFxB6i0sLDhPM9uRARPI4v8zqYQWY/s320/IMG_2096.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5350753085665216450" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 320px; height: 240px; " /></span></div><div style="text-align: left;"><br /></div><div style="text-align: left;">It became quite a trip from here on. I must say the 35 or so miles between Katy entry and Washington had me hurting and then some. A smooth fine gravel trail intermittently populated, encased in a tree shaded bubble with but seldom looks through to the Missouri river flowing parallel to my labored pedals... an ever increasing sore bottom - Whatever, Ill walk normal next week, <span class="Apple-style-span" style="font-style: italic;">get to Washington and figure it out from there</span>. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Its a funny feeling to be so out of your element. I told nobody about this try and I knew I would not make the full century. But I was out there testing and reaping the rewards. A stop or two to shake the legs and stretch the back. A stop at Defiance, Mo for a fuel up, map check and relax. The mind & body respond to different stimulus. <span class="Apple-tab-span" style="white-space:pre"></span></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Now my thoughts on iPods and exercising are quite entrenched. For one, I like to hear and feel my surroundings while on the move, not drown them out. Digging deeper, an article I heard on the radio recently concerned the San Francisco Transportation Department and how they train their employees to be on the lookout for joggers, suits with earpieces, moms and teenagers alike crossing intersections aimlessly while chatting or listening to the new deal. Along with a very <a href="http://www.npr.org/templates/story/story.php?storyId=99162786">sad story</a> in which a high school student, in tune to his MP3 at highest levels while walking home along his familiar train tracked route, failed to hear its signal; on the move my earpieces stay out. However, encased in my Katy bubble and minus intersections and fatiguing quite; iPod on and favorite Trace album up; Keeping time to the beat while breaking out to visions of a bright sun beating down on vast farmland plains to my south, the homestretch to Washington, I continued with a renewed smile. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Making a long story just a bit longer, I soon found myself in Washington, MO approximately 7.5 hrs later. I admitted to myself then that my bike ride would go no farther that the present city, and calling on an article I had read during my ride research I made my way to Main Street and the local Amtrak station. Train to Kirkwood, MO departing at 2015. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Time enough for a layout next to the river. Time enough for a change - 7.5hrs in bike tights and I was feeling... rather compressed - and with the help of internet via phone, a quick bike to the local movie theatre to catch a screening of Terminator Salvation. <span class="Apple-style-span" style="font-style: italic;">I had high expectations that were not met, being quite a fan of the franchise, but a good entertaining movie none the less. </span>Time enough for dinner - <span class="Apple-style-span" style="font-style: italic;">Johnny G's -</span> overlooking the river; where talk of American Cars roused the most feathers. Time enough for a drink at a bar - to my liking named <span class="Apple-style-span" style="font-style: italic;">Marquardt's Landing</span> - situated across from the train station. And when the train was delayed forty five minutes, time enough for another drink in my bike getup admist the entering night crowd. Buzzing and on a delight, the train upon entering was quite the joyous atmosphere. A sparse group of passengers returning and traveling from and to holiday stomps with families and friends. With beers to enjoy the ride - I too swaggered my way to the drink car and back - the swaying florescent cars and one time conversations laid a timeless aura over the days travel. To and fro...</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Thanks Bro for the ride home from the station. </div><div style="text-align: left;"><br /></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-43623793960137962452009-06-16T22:18:00.002-05:002009-06-16T22:23:55.719-05:00Texas & Athletic TrainersTomorrow I will be attending the National Athletic Trainers Association annual get together held in the great city of San Antonio, TX. Not much to say other than I am pretty excited. <div><br /></div><div>I once thought about going back to school in pursuit of the Athletic Trainers career, but without going into that thought process, it will suffice to say that I am of the belief that this profession, at least to me, would be very satisfying. </div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-42280375369851351222009-06-11T21:07:00.003-05:002009-06-11T21:12:38.589-05:00Kirkwood 7's Rugby is OfficialI am pleased to announce the formation of the Kirkwood High School 7's Rugby Club. The Kirkwood 15's Team has been in the making the past two years; This summer we will continue to grow as a club by participating in summer 7's rugby. <div><br /></div><div>Our first tournament is in two weeks. Lakefront 7's Rugby Tournament in Milwaukee, WI on 27 June 2009. </div><div><br /></div><div>The past few weeks of the summer we have been mingling with the St. Louis Bombers, running some touch and picking up a few tips on the way. Now that our first tournament is secured, we will move forth with more specific training up until the tournament.</div><div><br /></div><div>I, along with the squad, are very excited. </div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-79759885327055581592009-06-03T23:37:00.007-05:002009-06-07T22:16:57.324-05:00Reengaging the Blogosphere - A New Mission Statement<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlg8xmgyK2QD6IxM85E-UvxdRf5HXWZXXPz45NCwWvcT3WWZ3-nzY00pntg5Oo6Jpmq7qlNtkFiCNcFcw3ed6UkurVBWWCcsUSxmQWqHkqB-ZyLIWBPW1fcxLxbkEn0eZ95kD4pU-RKY/s1600-h/IMG_2075.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlg8xmgyK2QD6IxM85E-UvxdRf5HXWZXXPz45NCwWvcT3WWZ3-nzY00pntg5Oo6Jpmq7qlNtkFiCNcFcw3ed6UkurVBWWCcsUSxmQWqHkqB-ZyLIWBPW1fcxLxbkEn0eZ95kD4pU-RKY/s320/IMG_2075.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5343327410653957634" /></a><span class="Apple-style-span" style="font-size:13px;"><span class="Apple-style-span" style="font-style: italic;">Russian Landscape Painting - Metropolitan Museum of Art NYC. Forget who it was by but I liked it.</span></span><div style="text-align: left;"><span class="Apple-style-span" style=" font-style: italic;font-size:13px;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;">Just about two months have passed since my last post - and that is quite a bit of time in the world of blogs I suppose - or in any world for that matter these days. </span></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Let me begin by saying that I have been busy and under circumstance. Physically, since just about the time of my last post, I have dealt with a pulled left hamstring, a sprained left knee - which I am still reminded of time to time - and a rolled left ankle. Travel has been quite extensive with visits all over the Mid West and Deep South. Work has been busy, I sought refuge in nightlife, it has rained a lot, there have been a lot of good movies coming out, a bird pooped on my car. Let me finish by saying... I have been lazy. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">However, I have been lazy in posting only because circumstance has changed. This blog was originally created to follow a group of dudes learning and pursuing the efficacy of Crossfit. That is no longer and the dudes have gone their own ways. Perhaps a fault of the programming - that would be me - or perhaps a condition of timing or...whatever. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Anyways, writing is fun and there is always something to share - I want to write and I'll write what I want - so allow me to reengage into the blogosphere, with no thought or theme, but a direction that will develop in time. </div><div style="text-align: left;"><br /></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com2tag:blogger.com,1999:blog-6774405165342313118.post-43803818754050092292009-04-08T13:28:00.003-05:002009-04-08T20:35:57.782-05:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGSR0bDc4DxkQRub6LQJBf5p67lxz6H-ZejTHXxhY1PR3qCo-gyuYxGfcX5vIqhWgi3pQ-Y89htRQpGbRDAUwX0coo3YF6LNttqESGUFLSMWbRkm-bkGQZH4aos2_EGvG3RjZNqBQNez0/s1600-h/IMG_2044.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGSR0bDc4DxkQRub6LQJBf5p67lxz6H-ZejTHXxhY1PR3qCo-gyuYxGfcX5vIqhWgi3pQ-Y89htRQpGbRDAUwX0coo3YF6LNttqESGUFLSMWbRkm-bkGQZH4aos2_EGvG3RjZNqBQNez0/s320/IMG_2044.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5322389856736979874" /></a><div style="text-align: center;">Kirkwood Rugby Football Club</div><div style="text-align: center;">61st Annual Gateway Ruggerfest</div><div style="text-align: center;">Tier II Champions</div><div style="text-align: center;">High School Boys Division</div><div style="text-align: center;">Record: 5 - 0</div><div style="text-align: center;">!!!</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: left;">After posting the above news, I almost opened a Twitter account just so that I could share this great news with more people. Then I found something even better...<a href="http://giramonda.com/2009/04/nanoblogging/">Nanobloggling</a>! Check it out!</div><div style="text-align: center;"><br /></div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-35756667412115184422009-04-02T21:46:00.004-05:002009-04-02T21:52:35.004-05:00STL RuggerFest 2009<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ2Oc46r1YJcfKapT82AfoKqYqdo4aGLBuQHqBoCTurCjgA0-J4-trJSjQSvIICM7IWSny-czxSrvErIxSR24Q2uXGhpIWFGUT0W0vOUt5fIpnvufx89NMgprG6ZxToy0ylkHFrUv1zWE/s1600-h/Ruggerfest+09.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 247px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ2Oc46r1YJcfKapT82AfoKqYqdo4aGLBuQHqBoCTurCjgA0-J4-trJSjQSvIICM7IWSny-czxSrvErIxSR24Q2uXGhpIWFGUT0W0vOUt5fIpnvufx89NMgprG6ZxToy0ylkHFrUv1zWE/s320/Ruggerfest+09.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5320291384209842226" /></a><br /><div style="text-align: center;">Rugby, Rugby & more Rugby!!!</div><div style="text-align: center;"><br /></div><div style="text-align: left;">Teams from all over the Midwest will be meeting at Creve Coeur Park for matches all day Saturday & most of Sunday, this weekend 05 - 06 April 2009. I'll be out there and just may end up sticking around for the post tournament social that will be going on. Therefore, you should join me. For more information <a href="http://www.gatewayruggerfest.com/">click here</a> or post to comments.</div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com1tag:blogger.com,1999:blog-6774405165342313118.post-64483095886064976872009-03-28T16:20:00.009-05:002009-03-28T17:09:48.647-05:0028 March 2009<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9rs4Xp7qYxb21zHBzfavurHyKzLW7DHDmtxvipK_Bz1D-hjPwtYty63v4rsL0FsJCGaPJsOb32k5EolCRffV8k0DoGoAj1mGjuzn1DM3fW9E6CjuYMBTIXhszIoC0oe5SkthRT7ek6ZE/s1600-h/IMG_2037.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9rs4Xp7qYxb21zHBzfavurHyKzLW7DHDmtxvipK_Bz1D-hjPwtYty63v4rsL0FsJCGaPJsOb32k5EolCRffV8k0DoGoAj1mGjuzn1DM3fW9E6CjuYMBTIXhszIoC0oe5SkthRT7ek6ZE/s320/IMG_2037.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5318352014119417298" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-style: italic; font-size:small;">Lance & Don and their first test with Fran</span></div><div style="text-align: center;"><br /></div><div style="text-align: left;">Today I worked out with, new to Crossfit, Lance and Don. Forget the introductions and speeches, <span class="Apple-style-span" style="font-style: italic;">Let's Do Fran</span> <span class="Apple-style-span" style="font-style: italic;">Then We'll Talk. </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;">WOD: Fran</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;">For time perform the following...</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;">21 - 15 - 9 </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;">Thrusters</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: bold;">Pullups</span></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Rx weight is #95. Both Lance and Don performed at #65 with Lance turning in a time of approximately 10:10 and Don 10:20. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">It is quite a thing to breakaway from your norm and dive right in to such a deceptively brutal workout such as <span class="Apple-style-span" style="font-style: italic;">Fran</span>. In fact, I would not recommend doing so in most cases as mastery of technique should first be learned, but whatever, they did great and may have even had fun. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">If you are new to Crossfit, have a seat and take some time to look around their website, <a href="http://www.crossfit.com/">www.crossfit.com.</a></div><div style="text-align: left;"><br /></div><div style="text-align: left;">The Crossfit method is not for everybody, but if fitness is your game and commitment is your practice, then it may just change your life as it has mine. </div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><br /><br /><object width="400" height="300"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=3898824&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=3898824&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object><br /><a href="http://vimeo.com/3898824">Don Taking Care of Business w/ Fran</a> from <a href="http://vimeo.com/user1095716">Brett Markwort</a> on <a href="http://vimeo.com">Vimeo</a>.Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com0tag:blogger.com,1999:blog-6774405165342313118.post-25285630293150743062009-03-23T22:09:00.002-05:002009-03-23T22:15:30.350-05:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA7N5E-gKTq3SGZNghGiqLwU7JhJSGt6i4kJlBFp1vJ8Ye11fCrHnyxgzijl7EXPLP9yUlNZT8lwLOAinFxijBt274WA2TCtPJJr25C-ye7nmcSMKCxOUN-rL6_XjoZ6_IM8LVBXYmILI/s1600-h/Skinny+Blonde+Beer.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 238px; height: 286px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA7N5E-gKTq3SGZNghGiqLwU7JhJSGt6i4kJlBFp1vJ8Ye11fCrHnyxgzijl7EXPLP9yUlNZT8lwLOAinFxijBt274WA2TCtPJJr25C-ye7nmcSMKCxOUN-rL6_XjoZ6_IM8LVBXYmILI/s320/Skinny+Blonde+Beer.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5316586509053738434" /></a><br /><div>Hats off, or shall I say, <span class="Apple-style-span" style="font-style: italic;">tops off</span>, to this amazing entrepreneuring trio of Aussies. Perhaps there is hope yet for me and chemical engineering. <a href="http://www.stuff.co.nz/oddstuff/2280897/The-beer-that-strips">Click here</a> for the skinny.</div>Bretthttp://www.blogger.com/profile/05948764225169710444noreply@blogger.com1