Nothing To It

Experiment

2011-04-18T13:04:00.002-05:00

04 March 2010 - This week at Crossfit

2010-03-04T22:43:00.000-06:00

We don't actually work out. We just play on the equipment. I hope the owners don't see this.

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!

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.

Tuesday's 2minute max routine & results

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 Pumping Iron w/Arnold, check it out on google video if you have not seen it, really quite a stomp to watch)

CF Total Results: Note the #325 Crowd on the Deadlift!

Come Ready to play Saturday for it will be a glorious day!

To check out more pictures from the gym, check out Kirkwood Coaches on Facebook

04 March 2010 - Season Kickoff

2010-03-04T12:13:00.000-06:00

Kirkwood RFC V. Parkway United

Saturday 06 March 2010

Forest Park Central Field (Jewel Box)

Kickoff 10:30 am

STL Bombers V. Ramblers

To follow immediately following

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.

Only now to wait and see!

01 March 2010 - February Recap

2010-03-01T22:20:00.001-06:00

I 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.

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.

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
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

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.

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.

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).

Later,

Brett

04 February 2010

2010-02-03T21:54:00.000-06:00

Explosive!!!

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.

Partner WOD: Four 3minute Rounds w/1minute Rest in between rounds of...

9 Deadlift

6 Cleans

3 Push Jerk

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.

The prescribed weight was 95#, well done for those that completed as prescribed!

The Tally

The First Crew: Post WOD

Lets hope the hard work pays off; First match this weekend...

KWRFC V. Priory

Nothing To It!

01 February 2010

2010-02-01T21:35:00.000-06:00

Just 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.

We will be focusing more and more on these movements as the season progresses.

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.

27 Wednesday 2010

2010-01-27T22:15:00.000-06:00

Wednesdays WOD

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.

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.

Mondays WOD: Sweet Cindy

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.

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.

20 January 2010 - Thrusters & Burpees

2010-01-20T22:00:00.000-06:00

Left My Phone at the Gym so... Pictures Coming Soon!

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.

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.

WOD: 7 Rounds For Time

7 Thrusters

7 Burpees

Scale as Necessary

1st Heat: Ely 5:48, Christian 7:05, DScott 7.20, DustinR 8.26, DSly 9.25 #65, DWhite 9.05 #65

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

3rd Bonus Heat: DSly 5.47

Unless otherwise noted, recorded weights for thrusters are #45 (empty bar). Defined as the lowest weight WOD was finished at.

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...

Watch your shoes and don't track mud into the gym
Bring your own water or reusable container, paper cups are for emergencies only

These points come from the gym owners - which is not you and is not me - so lets keep them happy

Until next time!

2010-01-18T22:41:00.000-06:00

Rowing on the Rings!

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 Helen - She is a sweet thing! (If that link does not work for you... Get a Mac! or you can just google Crossfit and Helen and see what you get).

Pretty straight forward day for the most part; Some skill work on Front Squats (5x5) following a warm up and then...

WOD: Helen - Perform Three Rounds of the Following for Time

400m Run

21 KBS (#35)

12 Pullups (sub Ring Rows if necessary)

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.

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.

One last thing, after the session someone - I believe Coach Charlie - brought up the Paleo Diet which in short is the Eat Like a Caveman Diet. 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.

Post Thoughts to Comments Below!

13 January 2010 - Team WOD Chaos

2010-01-14T21:31:00.005-06:00

Hands on the hips with long faces of Agony, Yes! Count it out, take a deep breathe and get right back to work!

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 Leg Drain workout. Perhaps it was a bit much for an intro WOD, but as you can see, even if a bit shaky, your still standing.

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. Although we jumped into the lift rather quickly, I must stress that proper technique is critical to your safety as the load increase.

And now for the...

WOD: In Teams of Five or Four, Complete the Following for Time...

Row

Ring Dips (sub w/Push Ups if necessary)

KBS (kettelbell swings)

Situps

Pushups

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.

I have to apologize, I messed up the timer deal so the finish times got skewed a bit, however The Dans were first to finish. Well Done!

Don't forget, first practice of the season is this Saturday, 10am @ Steger. See y'all back in the gym on Monday.

11 January 2010 - Kirkwood Rugby Vs. Crossfit

2010-01-11T20:15:00.006-06:00

The Rugby Crew: They're legs must be achin' (Ely, Christian, Dan, Dan #2, Dan #3)

Today, Monday 11 January two thousand and diez, a few members of Kirkwood Rugby got their first dose of the koolaid. Crossfit Kirkwood 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.

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.

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.

Now it was time for the WOD (Workout of the Day). Turn up the trance.

WOD: Perform the Following for Time

50 Squats

50 Wall Ball

then... 40, 30, 20, 10

It's not an easy workout, and getting the hang of the Wall Ball requires practice, something this WOD well afforded, ha!

Dan Sly: 13.17

Dan Scott: 14.25

Ely: 15.40

Dan Smith: 17.46

Christian: DNF (due to some weird neck muscle twinge... he's alright)

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.

Post thought and comments below!

31st Annual St. Louis Corkball Championship

2009-07-30T21:57:00.004-05:00

Corkball!

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.

The teams are matched. It Sportmans vs. Lemay I; Gateway vs. Swansea Improvement Dist.: So. St. Louis Corkball vs. Lemay II; and Red vs. Cougars. Jay moore is out of town and not able to make it this year. This is the first time since the beginning of the tournament their team has not made it. River City Pub is also not going to be able to field a team this year but hope to be back next year.

All the match ups are good ones. Lemay and Sportsmans are going head-to-head right off the bat along with So. St. Louis Corkball and Lemay II. These should be good games to watch. The talk is that Ray Timmons is bringing a new good luck towel this year so watch out for Sportmans!

I hope the Swansea Boy do well but they are also up against a good team.

And, Denny Rodner gets to feed on a bunch of pups. Maybe not though, if the pups can hit a curveball.

Good luck to all and let's keep it a fun event!

- Posted from Corkball.ning.com (The one stop network for Corkball information)

For more information on time and place. Post questions to comments.

A Day At The Crossfit Games

2009-07-21T22:17:00.002-05:00

The 3rd Annual Crossfit Games took place this past weekend in Aromas, CA. Check out the great article covering the games seen on SportingNews.com.

Read All About It!

The Fog Of War

2009-07-06T22:21:00.003-05:00

robert-mcnamara.jpg

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.

Check out his documentary by Errol Morris, The Fog of War: Eleven Lessons from the Life of Robert S. McNamara.

You can find it on Google Video here: Click Here

Independence... Worth It... Bless It

2009-07-05T02:10:00.003-05:00

From: http://www.pacificworlds.com/guam/memories/images/flagrais.jpg

Getting Some Press!

2009-06-30T22:38:00.002-05:00

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.

Click Here for the kickback

Lake Front 7's Rugby - Kirkwood High School - Milwaukee, WI

2009-06-28T22:04:00.008-05:00

Veteran's Park - Site of Lake Front 7's Rugby - Milwaukee, WI

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.

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.

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 keep at arm's length 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.

And There Were Nine

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.

Summer 2009 Kickoff - A Weekend Warrior Adventure

2009-06-22T22:31:00.016-05:00

~ 70 Pedaled Miles, Movie & Dinner, Drinks with a View and a Rockin' Train Ride Home - I Swept Myself Off My Feet!

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.

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.

The Prep: 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 street view 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.

The Ride: 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 Crossfit St. Charles. 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. Lets get to Washington and figure it out from there.

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, get to Washington and figure it out from there.

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.

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 sad story 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.

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.

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. I had high expectations that were not met, being quite a fan of the franchise, but a good entertaining movie none the less. Time enough for dinner - Johnny G's - overlooking the river; where talk of American Cars roused the most feathers. Time enough for a drink at a bar - to my liking named Marquardt's Landing - 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...

Thanks Bro for the ride home from the station.

Texas & Athletic Trainers

2009-06-16T22:18:00.002-05:00

Tomorrow 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.

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.

Kirkwood 7's Rugby is Official

2009-06-11T21:07:00.003-05:00

I 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.

Our first tournament is in two weeks. Lakefront 7's Rugby Tournament in Milwaukee, WI on 27 June 2009.

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.

I, along with the squad, are very excited.

Reengaging the Blogosphere - A New Mission Statement

2009-06-03T23:37:00.007-05:00

Russian Landscape Painting - Metropolitan Museum of Art NYC. Forget who it was by but I liked it.

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.

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.

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.

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.

2009-04-08T13:28:00.003-05:00

Kirkwood Rugby Football Club

61st Annual Gateway Ruggerfest

Tier II Champions

High School Boys Division

Record: 5 - 0

!!!

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...Nanobloggling! Check it out!

STL RuggerFest 2009

2009-04-02T21:46:00.004-05:00

Rugby, Rugby & more Rugby!!!

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 click here or post to comments.

28 March 2009

2009-03-28T16:20:00.009-05:00

Lance & Don and their first test with Fran

Today I worked out with, new to Crossfit, Lance and Don. Forget the introductions and speeches, Let's Do Fran Then We'll Talk.

WOD: Fran

For time perform the following...

21 - 15 - 9

Thrusters

Pullups

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.

It is quite a thing to breakaway from your norm and dive right in to such a deceptively brutal workout such as Fran. 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.

If you are new to Crossfit, have a seat and take some time to look around their website, www.crossfit.com.

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.

Don Taking Care of Business w/ Fran from Brett Markwort on Vimeo.

2009-03-23T22:09:00.002-05:00

Hats off, or shall I say, tops off, to this amazing entrepreneuring trio of Aussies. Perhaps there is hope yet for me and chemical engineering. Click here for the skinny.

2009-03-22T22:23:00.002-05:00

I wish I had a proper picture for this one. I'll look for one. In the mean time, have a laugh, a sigh or whatever emotion this sparks. Mine was a laugh followed by some minor disgust, a shaking of the head and concluding with another chuckle.

Click here for: Gym Machine Hurls Woman

Team Ronin & The Return From Arnold - - 08 March 2009

2009-03-08T19:28:00.025-05:00

The Three Competitors from Team Ronin: (left to right) Muah: No Gi Lightweight, Clem: No Gi Featherweight, Mike: No Gi & Gi Heavyweiht. I may need to work on my Snarl.

Damn, what a trip! We departed approximately 8am Friday and returned approximately 6am Sunday covering, again approximately, a thousand miles. All for one extremely long day of waiting, anticipating and being... in the midst of one day of mass competition.

To describe it all would take too long for a single post. There were people, lots of people. Professional MMA fighters, celebrities, The Govinator, The Hulk, body builders, women body builders, olympic weightlifters, gymnasts, eye candy girls, protein shakes, and testosterone, more testosterone, and holy hell if there was any more testosterone the Columbus, OH convention center may have imploded.

We competed at the NAGA (North American Grappling Association) World Grappling tournament at the Arnold's World Classic. Two first time competitors and a veteran competitor made up our team, Team Ronin.

As a first time competitor, from a team sport background, never having even seen a martial arts competition and this being the second largest annual tournament in the United States, I can only provide describing phrases and the hackneyed cliche You had to be there.

Too many people, too little space, too much confusion and too much waiting.

Anxiety, fear, hope and dreams, daydreams and frustration building.

The security of being with your team and the pull of insignificance.

Suddenly, presence,

All eyes upon you on a furiously nonchalant stage,

Blood...Whom's...Relax and play your game.

Intensity strikes,

and vanishes,

Hell just happened and I'll soon remember,

I survived and I fought and I was left standing, wanting.

But the wait is over and so fades the weight.

Euphoria begins and rational thoughts slowly creep in,

Stayed by pints, laughs and teammates smiles,

The explosion of violence more than covers the miles.

To see more photos from the event click here.

05 March 2009

2009-03-05T21:38:00.003-06:00

Above is exactly how I feel at this very moment. Leaving in a few hours for the Arnold's Tournament, holy f@ck.

01 March 2009

2009-03-01T21:42:00.004-06:00

No Posts since 08 February! This is atrocious! Don't worry, whomever is in charge of this will pay dearly!

Forgive the heavy use of exclamation points and allow me to make up for lost time the best way I know how, making fun of Nazis.

Yes those Nazis had it coming. On a more relevant note, there really has been little activity for our band of Nothing To It'ers other than Steven and I getting into the gym this past Thursday for a quick burn. Our workout consisted of...

WOD:

Four Rounds of as much time and as many reps of Two Exercises in One Minute followed by One Minute Rest of...

Straight Arm Support on Rings

Thrusters

Thrusters were performed at 55#. Not a bad workout. Quick, functional, effective. I have been wanting to get more into gymnastic exercises, and straight arm support is a fundamental place to start. The goal is to support yourself, straight arms, and palms and elbows out in order to get your arms away from the straps.

I liked this workout, and as time progresses, hopefully our strength does as well. A combination of heavy thrusters along with more advanced gymnastic exercises (ie. back/front lever holds, dips, MU's, etc) would fit this model well, IMO.

Further note: Arnold's World Championship in No Gi Grappling is this Saturday. Nothing To It.

06 February 2009

2009-02-08T23:13:00.005-06:00

Five minutes into first game of Rugby. Was out at practice the next day. He got his Badge of Honor...and ate it for a post nose bleed snack.

Time to get back on the board, let's, or shall I say, lets*, not waste time...

WOD:

Max Snatch

For those of you that have been following this blog, y'all know that I have posted concerns regarding my 'shrinking ass'. I have come to accept this. Reasoning: My body type fits a purpose. I am a Rambling Man. In the past two years I have moved from event from style from motivation; moved through life with an evolving singular purpose.

That evolving purpose has, like all growth and aspiration, a foundation or roots which is not evolving and is in fact completely set.

I want to live

To grow

To love

To be loved

Live my fascinations,

Without sickness but Well being

I volunteer my forever lasting

True hearted Wanting

Goodness, lets get back to the Snatch.

I have been following Crossfit since almost 2005. The Snatch is a lift I have rarely delt with. I heart cleans, my PR is #195 (BW #165), and I don't know, I just have never really spent time doing overhead squats or snatches.

I had a hockey game this night, considering my 'shrinking ass' and the fact that I had not been in the gym for a solid time I figured to go in and do a nice 5x5 set of heavy backsquats and see what weight I could straighten out. Funny thing about going into the gym on a Friday evening, hoping to go out for an exciting evening, I wanted to do something exciting with the weights as well. Thoughts on Squats quickly turned into thoughts on Snatches (put your mind in the gutter here), and I was happy with the outcome. ;)

I Snatched #125 comfortably, failed twice on #135. I am not upset at all. My form could use much work, and I am confident that, with some tweaking form will, account for much addition of weight. What a great movement. The fact that after Snatching #125 more that once I got light-headed after each lift, the power prescribed from the move more than solidifies the fact that Snatchin' is Amazin'.

Nothing To It'ers. My birthday is Tuesday. I expect y'all to show up and come ready to have yourselves a most magical birthday WOD. The best gift y'all can give me is meeting Pukie, well, that would be cool, but at least I hope to see y'all out.

* Apostrophe's/Apostrophes: Personally, they are a nuisance but get the job done. Read This. Again those British are stirring the most frequented waters.

31 January 2009

2009-01-31T23:10:00.014-06:00

Economic downturn and Worldwide fiscal woes, Whatever; Thanks to one upbeat 'look at the bright side' British man; I can now sleep and walk about my dwelling at peace.

I just could not stop imagining this...

From the BBC headlines: Man trapped by sofa sipped whiskey

Note the picture posted above. One step ahead of you buddy!

Honestly, have you ever imagined your sofa as an area of concern for your safety. It is supposed to be a place of comfort everlasting. A location in your confines that you wish to spend less time in, but happily give a few more minutes, and a refuge and safe haven from those nights you simply cannot, do not wish or are forced to make your usual nest.

I really do not know what to say about this...giggle...I certainly hope that when I come of age I will not be subdued by a sofa of all things. I do understand that certain enticing centers for relaxation carry quite the load with their fold out mattresses and hidden coolers, but I do hope, should I ever find myself taken down by a resentful sofa, old stale crumbs in my face along with stains and smells I eliminated with a 180 degree turnover, that I should be well enough to squirm and shrimp my way out of said treacherous cavern of fabric and into the kitchen for a leisurely shot of my favorite drink. Much rather than some awkward sipping, for dear life, of my previous sinning that just happened to linger in between myself and my weight.

Regardless, you have to hand it to those British, they sure are a humorous and happy lot.

BTW: This is still a Crossfit influenced Nothing To It'ers blog, we simply have not gotten together or done any WOD's in quite the while.

2009-01-22T21:51:00.005-06:00

Shane & Mike, Training, Team Ronin

Two months off the mat is more than enough time to develop some rust and need for training wheels. But back at it again and I can certainly feel a resurgent set of familiar firings in my mind and body. I am excited. Enough said.

19 January 2009

2009-01-19T23:11:00.008-06:00

The most recent trip, this was the best picture I took, Dulles Airport Washington, DC approximately 0800; ugh, all this traveling is beginning to weaken my positive vibes.

It's another lonely evening

And another lonely town

But I ain't too young to worry

And I ain't too old to cry

When a woman gets me down...

But I know what I'm gonna do -

I'm gonna ride on

Ride on

Ride on, standing on the edge of the road

Ride on, thumb in the air

Ride on, one of these days I'm gonna

Ride on, change my evil ways...

Wow, thanks AC/DC. In that case, and along with the fact that I will actually be in the STL for sizable period of time, I have decided to commit to something that scares me to even think about. Butterflies....but beautiful butterflies. Arnold World Grappling Championship.

This tournament takes place 07 March 2009 in Columbus, Ohio. This gives a good solid seven or so weeks to train up. I will be training up with Ronin MMA. I have been training with these guys & girl, off and on, for the most part of the past year. I have no doubt that they can take me to true competition level.

Nothing To It'ers, this event is not something that I can simply walk into with the thought, let's go suck at something, lest I wish to become physically known as damaged goods. The bar is high, a tremendous challenge that demands time, effort, sweat and a few loose marbles. I am ready to give the former, thankfully, I already have the latter.

Sam, you have come a long way since we first got started with Crossfit back in August. I hope you agree. I will be happy to post WODs and train with you when I can. My schedule as it stands would include training Mon & Wed nights and Sun morning (but the workload will most likely increase as the tournament draws nearer) and I am also committed now to Kirkwood Rugby and training days of Mon & Thurs afternoons and Saturdays.

I am completely confident that you have learned and experienced enough, you have done many nitty and nasty gritty workouts, that you can continue to develop your fitness Crossfit style on your own when the situation calls for it. You will simply have to avoid being a Sack of Shit.

Herbie is on the Disabled List & Steven I believe is still off in honeymoon land. Realize the satisfaction of doing something beyond your comfort level and giving your all, and then WOD it up.

Thoughts or comments? You know where to post them. Posts make me happy.

13 January 2008

2009-01-14T22:20:00.010-06:00

Steven, a few days before he gets married. This is Crossfit, not cold feet.

Oh my, oh my, this one had heartbreak written all over it. With the memories of last wod's spankings, confidence shaken and all, doubts were in abundance.

WOD:

Power Clean 15 reps

Ring Dips 30 reps

Power Clean 12 reps

Ring Dips 24 reps

Power Clean 9 reps

Ring Dips 18 reps

Power Clean 6 reps

Ring Dips 12 reps

Power Clean 3 reps

Ring Dips 6 reps

My goodness, that was tiring just typing that.

Rx weight for Power Clean is #155

This day, I weighed in at #157.5. This is going to be tough. Nothing to it, my ass.

Sam: ~24:00 performed Cleans at #115 and assisted Dips (see below, but next time you are getting more weight)

Herbie: ~32:00 performed Hang Cleans at #85 and Pushups

Brett: ~31:00 as Rx'd

Let's talk about Sam first. Sam is definitely ready to step it up on the Cleans and bend the bar some more. The form is not perfect, neither is mine, but I was happy to note on the times I caught glimpses that the split step he would do on the catch, a previously formed habit, was corrected. Obviously the Dips need work as ring dip strength is not yet achieved, this can be thrown in the warmup, but I was very happy with the Cleans.

Herbie performed quite well. Of the note were his push ups which have come a long way. I am concerned that we are going to fast throwing in the Hang Cleans though. I believe that we should go back to getting the Deadlift basics perfect before doing any more Cleans or other more progressive Oly lifts. His Hang Cleans clearly got better as he became more fatigued, as often happens with high reps, but there were still a few in there that were beyond ugly and likewise beyond the 'safe zone' for the weight he was using. We will go back to basics. Before you Run you learn to walk, before you walk you learn to crawl.

As for me and as mentioned above, I was very intimidated by this WOD, but I was determined to finish as prescribed. My PR on Cleans is #190, my body weight a few hours before performing this WOD was #2.5 over the weight I would be Cleaning. Performing 45 reps of roughly body weight Power Cleans is not something I do often, throw in 90 Ring Dips, and I may as well slam a fifth of dirt cheap tequila and call it even.

One by one I lifted, heaved, shrugged, and caught. Grunts followed. The Ring Dips were handled in patient sets. Only until the end did it get sloppy. A missed a Clean on my last rep, I got greedy with my patience, and the sets of Ring Dips became mismatched. Steady progress produced prescribed completion in ~31:00, the time was not my concern this time around, I was more than satisfied with the completion.

Excellent work everybody.

Next WOD:

Deadlift 3-3-3-3-3

then

Bench Press 5-5-5-5-5

Sam, I really want you to step it up on the Deadlift, and also coach Herbie on his form; start conservative.

The bench press, though unexciting, is a very good way to increase raw push and chest strength for pushup, dips etc. Work hard, and spot each other.

11 January 2009

2009-01-11T22:52:00.012-06:00

Shawn Johnson, USA Gymnastic Olympic Team Beijing 08', Runner Up All-Around, Gold Medalist Balance Beam; I wish I was still sixteen

Dudes, and Dudets, in a gymnastics gym. Today, Crossfit St. Charles hosted an open gym in the Generation Gymnastics gym where they share space. There were about fifteen of us, all Crossfit folk, from various affiliates around the St. Louis region, a large presence however was from Crossfit Valley Park. I did not bring my camera, so in the mean time I will wait until others post pictures so that I can then 'borrow' them and post them here, but in the mean time click on the Valley Park link, they have already posted a few pics.

I almost did not get out of bed this morning, but I am glad that I did, it was a great time. Steven is out of town, but Sam and Herbie, you guys really missed out, and so our next workout is going to be extra awful. At the workshop was a girl who led the group through the gymnasium, showing and detailing various exercises and apparatuses, and allowing us uninhibited reign at making fools of ourselves, proving even for Crossfitters, the laws of physics and most importantly gravity, still apply, and thank God for foam pits and soft reminders. BTW: The girl leading the workshop clearly was not impressed whatsoever with Crossfit and seemed very eager to see said laws of physics at work accompanied by grunts and whines... I liked her.

I have been to Team Central Gymnastics open gym hours a handful of times. Those moments were great as well (I have grown to really love gymnastics in the past year) and the set up was quite similar. A bunch of dudes, and sometimes dudets, jumping, pulling, swinging, balancing, etc all over the place with an instructor to make sure no one was planning on bouncing into a wall or doing something beyond a layman's acceptable version of stupid. However, those situations, despite one instance where I was the only in attendance and received almost one-on-one instruction, were quite often intimidating. And being in the presence of other dudes and dudets, without any formal training opposite to theirs, working on handstands while they tumbled ridiculous routines, just the clash of experience and the vibe put forth was at times too much. Though I learned a lot from some of them it was nonetheless a weight.

This workshop, set with some familiar faces but all with similar foundations, provided a totally comfortable experience. No need to expand further, it was just plain nice, and I thank the always charming Kim over at Crossfit St. Charles, and hope that she can set up more workshops like that in the future.

On a personal note: One of the skills that I wanted to learn upon first actively engaging in gymnastics was a tumbling pass. Today I performed for the first time a round off tied to a backhand spring. It was done on the trampoline runway deal, and honestly it was more of a mental hurdle, but a big hurdle, and I am quite excited by that. Next up, take it to the floor. Nothing To It.

08 January 2009

2009-01-10T22:15:00.010-06:00

Ever received a wake up call. For me they are never inviting. Who the hell would be calling me here at this hour? Oh yeah, I asked for that.

Ever received a wake up call, Crossfit style. What the hell, there is no way I can finish this Rx'd. Damn, I have been neglecting that.

This day we did the Crossfit HQ workout which is explained as follows...

WOD:

Ten Rounds for Time of...

3 Weighted Pullups #45

5 Strict Pullups

7 Kipping Pullups

Coming off the bar at any time concludes a set.

My pullup strength, before going into this one, I knew was lacking. Not so much my strength, but my power generation. I rarely do weighted pullups, or strict pullups for that matter. The ability to perform many kipping pullups, I know, does not bring with it the ability to perform many strict pullups or heavy pullups. I have neglected this ability but have in the past put it aside, this workout scared me though, and I most definitely received my wake up call. Get your hands on the bar and get yourself over the bar, go heavy. This is the most basic of functional movements of which real life applications are endless. The simple ability to hoist yourself, and then some, onto and above an obstacle; fairly basic, quite important.

Spanked! In a Good Way!

Spanked! In a Bad Way! I am not even going to detail the results of this WOD. For me, one round Rx'd. Then a fast steeping decline. Ten rounds not achieved. Sam zoomed down a similar path. Herbie showed up late and this workout was above his level. He did some pullup negatives and a few sets of bar rows, until Sam and I finished our WOD, making more of an exercise walking to the dumbbell rack to substitute for a lighter weight than the actual WOD itself. Ugh, it sucked, but there is a solution.

Get your hands on the bar, often, and get yourself over the bar, go heavy.

I have previously written in a post, on my first visit to Crossfit St. Charles, that I don't like to warm up. However, I am in accord with the fact that the warmup is a great place to work on lacking skills & strength. Sure, if the WOD calls for many pullups, best save your strength. But if lacking in pullup strength and power as described above, get in some reps during the warmup, everytime. Lacking in the Handstand Push Up region, do what you can during the warmup. Lacking in the Thruster region, the Clean region, etc...

Then get some reps in the warmeps!

See how I made that rhyme, you can let me know if that was clever or not by posting to comments.

30 December 2008

2009-01-07T23:02:00.006-06:00

Burpee Race. Oh, the thoughts I had on this one. It was not much of a race. Sam was out of town, Steven was amiss, but Herbie and I went forth, and hopped our way around the track, sucking wind the entire time.

Herbie Burpee'ng for Distance from Brett Markwort on Vimeo.

- filmed & Directed by Brett

My idea for our final workout of the year 2008 was to have ourselves a burpee race, one lap around the track (~150m), advancing only by the jumps following a burpee, with a twist...complete 5 Handstand Pushups and 25 Squats at each turn, beginning the race with said exercises thus finishing with a final glorious Burpee.

It was not much of a race, Herbie got winded early but great work, and finished 3/4 of the track in 20:30 and ~ 45 Burpees. I completed the track in 11:30 and ~ 50 Burpees (I lost count a bit). I had fun, adding the distance factor to doing Burpees really makes you jump more forcibly than you would staying in place.

Hopefully we can do this again when we are all together, hopping around in front of those on the treadmills made me feel a little self conscious, albeit I was too busy inhaling air and wiping sweat to care. I am sorry though if I made a few look up from their TV's or magazines. Just imagine what a scene it would be for four guys, Burpeeing their way around the track, it makes me...giggle...just a little bit.

A good WOD to end the year.

Up Next in the WOD Queue: Crossfit HQ has put up a brand new WOD under the date 08 January 2009 that has got me thinking. I would like to try it, some scaling may be in order, but I really don't know how I would handle it as my pullup strength should be better. I guess its right up my alley then. We'll give this one a try.

06 January 2009

2009-01-06T21:10:00.013-06:00

BTW: I cut and pasted a few things on this post and paid the price. The format got all F#@KED, its readable, but you can post your comments if it bothers you. But I did post a rather fit female to brighten the post.

East Meets West. Quite literally. Sam returned yesterday from South Florida, I returned yesterday from San Diego, and we had ourselves a back to work WOD with Herbert joining us. The workout we did was straight from a recent Crossfit HQ posting, so I will just copy and paste that...

WOD:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute...continuing as long as you are able.

Use as many sets each minute as needed.

Sam: Performed 6 Rounds Successfully and 4 C&J's on the seventh @ #105

Herbie: Performed 6 Rounds Successfully and 2 C&J's on the seventh @ #75

Brett: Performed 6 Rounds Successfully and 4 C&J's on the seventh as Rx'd

What is up with that Seventh Round?

m/42/202/5'11"

7 rounds + 5, first time

In the fifth round I was done in 22 seconds, so I am thinking 10 rounds is a piece of cake maybe more. In round six I felt a wave hit me on the last couple reps and near the end of round 7 I felt like I was standing in sand. Massive metabolic breakdown.

Comment #140 - Posted by: p. l. at January 2, 2009 4:16 AM

The above comment, ripped from the HQ site, sounded just about right to me, though I must say that I was not quite as optimistic after, for me, the fifth round, but I thought then that I could make it through seven rounds. As p. l. said, 'massive metabolic breakdown'.

I had never done this type of workout before, it has come up a number of time on the main site but usually involving pullups. It has never seemed to exciting to me. This however is the first time that I have seen it involving Clean & Jerks...

I Heart Cleans

So we did this. Crossfit never disappoints, I enjoyed this one. Slowly, but forcibly turn up the power...

To Eleven.

Sam I thought did very well, however on his cleans he has developed a habit to split his step on the catch. I have never seen that before, it does not seem natural to me, the rest of the movement looks good, I really don't know what to think about it. We'll practice some more and see what happens when the bar gets heavier.

02 January 2009

2009-01-03T00:54:00.004-06:00

InTransit Audio performing live at the Tiki Bar in Pacific Beach, CA. Left to right are band members Jack (Keys & Trumpet), some Rapper Guy, Dave (Bass & Guitar), Mike (Drums), and Adam (Guitar & Bass)

Happy New Year!!!

Resolutions, nope, not for me.

How about just Keep on Keepin' On, that was from Joe Dirt by the way.

There is no better place to do that than what has been almost my home away from home, if you will, than San Diego, CA. I have been out here quite a bit in the past year and it has always been something special. New Year's Eve was great, and on New Year's day I got to see the live show of one of my oldest mate's band, InTransit Audio, perform at the Tiki Bar in Pacific Beach, San Diego, CA. A small venue, but the fresh funk driven wavelengths were enough to penetrate any previous nights sinning. Yaba Daba Doo!

For now, for those on holiday and those the subject of matrimonious events and those celebrating them, enjoy and live it up. We'll get back to work one of these days. Keep on Keepin' On!

27 December 2008 - - Dudes In A Gymnastics Gym

2008-12-29T20:45:00.007-06:00

- Your video upload did not complete -

Hmph...No Shit...well, I refuse to post any further articles until this gets resolved. Here is a picture to look at in the meantime.

Nevermind, that did not work either, whatever, we'll see about that, this blog won't get the best of me...I put the 'NUT' in 'Nuthing To It'

Hi Ho

Steven coming out of the Handstand

Yes, so that worked! Now on to the other...

The Unattempted...Attempted from Brett Markwort on Vimeo.

- filmed and directed by Steven

Haha, Sons of Bitches, Nothing To It.

By the way, Steven and I had a lot of fun performing the WOD and then playing around in the Gymnastics Gym. Crossfit St. Charles will host a workshop solely in the Gymnastics Gym on the 11th of January 2009 from 9am - 12noon for a cost of $15. I plan on attending, I hope y'all do too.

23 December 2008 - - The Bear & The Tale: Part II

2008-12-28T22:45:00.009-06:00

'Are you serious? I'm working out here!'

"Jack of All Trades, Master of None, Though oft better than Master of One"*

-Adam Savage

The following has been in the draft section for a few days, oops, most of the italics denotes fresh.

Beauty and the Beast. Diane and the Bear. A bit of a mix mash, but today I hooked up with Diane and Sam had his first tussle with the Bear workout. Let's talk about Sam.

Sam's WOD: The Bear

Power Clean

Push Press

Back Squat

Push Press

Front Squat

Gradually increase weight following successful rounds until failure. Rest as desired between rounds.

Load up one bar and perform the above continuously for four repetitions without letting go of the bar once started. From Power Clean to Front Squat is one repetition and then it is 'touch and go' on to the next rep; remember no letting go of the bar or resting it on the ground.

Successful Rounds: #55, #75, #85, #95

Failure was incurred after two and a half reps at #105. Following this round, the weight was brought down to #75 and seven repetitions were completed, quite brilliantly I might add. Good stuff Sam.

After having started, I remembered that way back the last time I did the Bear the front squat followed the power clean. Whatever, it was still functional and still very intense. After searching around, many variations of this workout exist, and the Crossfit Journal has a good article on it. And actually, Crossfit St. Louis, just posted this very article. Check it out if you like. I would put in a link, however, in addition to my ass being lazy, it is also...

The Tale of the Shrinking Ass: Part II

Before Sam performed Bear, I performed Diane.

Brett's WOD: Diane

For Time Perform the Following...

21 - 15 - 9

Deadlift #225

Handstand Push Up

Brett: ~ 19:00 as Rx'd

hmmm, maybe I was just not running on all cylinders this day; sometimes you just feel it, can't say I did, but maybe too that is just because my PR is in the ~12:30 region. Considering that, 19 minutes really sucks, but not surprising.

If you look back to the previous and initial post to this tale, what prompted its telling was a bit too much wiggle room in the posterior and both immediate southern stems from therein (for absolute clarity thighs/quads), in my once recent snug and well fitted slacks. This finding was unwelcome, and a sort of reflection on the reasons for (loss of muscle mass) and the possible solutions forthcoming ensued. Fleeting... fading... the thoughts have been difficult to ground and direct.

I travel a lot, approximately a third of the year to give a number, and keeping fit while 'on the road', despite the numerous articles providing '10 great tips for doing your thing on the road', is quite difficult. I'll save that speal for another day, but lets just say that my time here at home and in my usual surrounding is valuable to me.

I believe Crossfit is not only an excellent path to general fitness for life, but also a sport, as there are some out there that do nothing but Crossfit; in the gym, performing the WODs, three on one off or some plan of similar sort, as there sport. For me, achieving a PR in Diane is not a goal but a hopeful measure. The WODs that Crossfit has to offer are not events, but training and a measurement of said training. I train for an unpredictable life, my current fruit of training includes a vast array of sport. There was once a month stretch over this past summer where I played multiple games of Tennis, Golf, Ice Hockey, trained consistently in Martial Arts, swam, and even travelled to Atlanta for a 7's Rugby Tournament. An uncommonly busy month to say the least, but extremely exciting, and in the spirit of the holidays, I am as extremely thankful for the opportunity to do all that.

'Jack of all trades'*

In a soon, I imagine, failed attempt to keep it simple, the Crossfit method is an excellent module for reaching, maintaining, and surpassing general fitness and athletic capability (I believe), but as varied as its workouts are, from strength to purely metabolic and everything in between the spectrum, and also its (main page) assumption that workouts are performed consistently from day to day, where does that leave those with often occurring interruptions and yet high desire to progress and 'grow stronger everyday, week to week'.

This is what I have been pondering in past times. ?Upon return to homestead; jump into the daily WOD regardless of what it may be, go solely 'heavy' (ie. backsquat, Deadlift, 5x5, 3x3), focus on heavy and gut busting workouts such as Diane, Heavy Fran, Grace, etc.? For now I have been mostly doing the first or designing workouts to fit the needs of all the 'Nothing To It'ers' (thus revealing my thought process: general to specific).

I will most likely expand on this further, but for now, the best thing to do, like that of the origination of the Crossfit method, is to experiment, gather results, and refine.

26 December 2008

2008-12-26T10:20:00.004-06:00

WOD:

For Time Complete the Following...

Get Engaged

I have never done this before, but I hear that it can make or break you.

20 December 2008 - - Crossfit St. Charles is Most Excellent

2008-12-21T16:38:00.009-06:00

9am Xfitter's at Crossfit St. Charles (left to right; Kelly, Kim (owner), Sean (behind Mr. Slammy), Matt)

On Saturday, I got myself out of bed, put down some breakfast, threw on a rather funky shirt that reminded me I played hockey the previous night, and made the trek out to Crossfit St. Charles.

Wonderful time. For those of you that are unaware, Crossfit St. Charles is one of the more recent affiliates in the St. Louis area. Great space, lots of rings, bars, weights, pull up area, and of course the best feature is, room to move. As an added bonus, something that makes me wish I lived right next door, they occupy a room situated in a gymnastics facility, Generation Gymnastics.

As our workout was going on young girls and boys were practicing various gymnastic skills. I was jealous. I have grown to love gymnastics and body weight movements in the past year. But, instead of jumping, tumbling and twisting I was pushing and pulling some weight that made me retaste my breakfast. Just as good.

Xfit St. Charles WOD:

Warmup: As Nothing To It'ers know, I don't like to warmup. This warm up consisted of three rounds of run for one minute and ten repetitions of pullups, ring dips, back extensions, situps, overhead squats, ring rows and a few stretches had me hiding and biding my time looking busy and thinking to myself 'maybe I'll just make this a social call...let's get it on already'. Note: Just search, there is a ton of material out there on the benefits, and disbenefits if you will, of warming up. Static stretching bad. Dynamic stretching good. No stretching for heavy work better. Going 'cold' into metcon work and good luck. I have gone 'cold' into a match and played brilliantly and I have gone into a similar test thoroughly warmedup and done the opposite. If it were that simple, I would not have to say...and vice versa. Personally, I believe, that if your body is not significantly of kilter, then it is mostly mental.

Anyways, back to the WOD...

As Many Rounds As Possible in Twenty Minutes of...

10 Thruster #65 Men & #35 Women

10 Pullups

Get it on we did. To be honest, I am not a fan of As MRasP WOD's, maybe it is the clock being in control of me instead of me being in control of the time, but this very simple and very brutal workout got me good. The thrusters went well much to the delight of my 'Shrinking Ass', but the pullups really got to my breakfast around round six. I was kipping hard then, substituting butterfly kips and C-kips to keep as fresh as possible, and though the strength and desire was there, something funny in the belly was going on. It did not play a significant effect on my end time of eleven rounds plus seven thrusters, but it did mess with my head as I have never 'unloaded'* due to a workout and did not want to do so on my first visit to Crossfit St. Charles. I wish I would have gone harder, but I pushed through it.

Brett: 11 Rounds + 7 thrusters (guess what WOD we are doing next time!)

BTW: Kelly was chasing me the entire time, and keeping her in the corner of my eye, she pushed me beyond my then comfort level.

After the WOD, to top things off, we all went for a Deadlift PR. My previous PR was #300 and two reps at that (~1.85BW at the time) so my goal was to match that at one rep being now #10 lighter. When it came time for max effort, I went for #305 after hitting #275 soundly, but missed, and though I was not too far off I felt that that was that. Matt had a great 'bouncing' PR effort, Kelly did great work, and Sean showed us all up.

Great meeting, great workout, great conversation. Visit and talk about Crossfit St. Charles. Kim is a charm.

*Unloaded during Pitch A Tent 7's Rugby Summer 2006, but that was after the first match after little sleep due to an unlimited keg fest in a field.

19 December 2008 - - Filthy Fifty & The All Too Messy 25

2008-12-20T01:09:00.007-06:00

This was a tough one...one that has been in making for some time...a nemesis of which time was secondary to the seemingly simple task of completion. No need to justify the first attempt, Did Not Finish; the second, Did Not Finish; the third & the charm, Success...Nothing To It!

Sam's WOD: Filthy Fifty

For Time Complete 50 Repetitions of the Following Ten Exercises in Order

Box Jump (~20" I would say)

Jumping Pull Up

Kettlebell Swing 1pood (35#)

Lunges

KNE

Push Press 45#

Back Extension

Wall Ball 18# (Rx is 20#, I was very happy to find this guy sitting around)

Burpee

Double Under

This workout is very difficult. The name, Filthy Fifty, does it justice. And one can only really appreciate the notion, after going through it or just attempting it, that this workout gets almost exponentially more difficult as it goes on. Not just due to a build up of fatigue and stress, but because the sets of 50 repetitions of Wall Ball, Burpees and Double Unders is to put it simply, damn hard. Here you are, almost at the end having completed 50 reps of seven different exercises back to back, making good time and then...yeah, this is damn hard.

Sam: 46:00 Excellent work and a huge milestone to have completed the task. Note: The wall clock was used so give or take a few seconds.

Steven's WOD: Messy Twenty Five

For Time Complete 25 Repetitions of the Same Exercises As Filthy Fifty

Half the difficulty you say? Guess again. Sure, its half the reps as the Filthy, but the added sprint like factor adds an interesting element. The element of sneaky fast pain!

Steven: 30:30 approximately, and though the Double Unders were not done to completion, due to fatigue yes, but also to lack of adeptness at the skill as the number of attempts were on order, this WOD was called at a time rather than at DNF. The effort more than justifies it.

The Filthy Fifty is definitely one of the most complex and involved WOD's that Crossfit has to offer as a benchmark workout. Ten different exercises, fifty repetitions each, back to back, as fast as you can. Its crazy, its hardcore, its madness. But is there method? And how often in life would you find the above applicable as it is laid out. Break it down. You are jumping, pulling, heaving, contracting, pushing, lifting, throwing and moving; driving through as fast as possible...thinking, strategizing and fighting comfort with desire. And all the while under complete self support. If life through at you a situation where you had to perform any of the just mentioned actions would you stop to ask for a bench to rest upon as you pushed, decline pulling because it is your scheduled leg day and not curl in the mirror day, ask for water because you are thirsty...giggle...bringing it back down from the pedestal, there is method.

It is a method that is as difficult as the workout to explain to a Filthy virgin; but to one that has experienced the madness, ask yourself this, am I stronger...am I more fit physically, mentally, for having done that? To go a bit further, and this is out of pure curiosity, if you were to consider that over the course of one week you were to jog 12 miles and work your chest, back and legs on off running days...would you prefer that discipline over one day of the Filthy?

Stay Tuned For...Pictures to this post (I am working with a weak signal connection here that is not permitting picture uploads, so blame whomever I am stealing it from), my most excellent WOD experience during my first visit to Crossfit St. Charles, and of course the continuation of the Tale of the Shrinking Ass: Part II.

17 December 2008 - - Cleans & The Shrinking Ass

2008-12-18T10:23:00.015-06:00

Before I get to the Shrinking Ass part, as our WOD following warmup, Sam and I did the following...

WOD: Maximum Clean

The Clean, full squat clean that is, is an extremely potent and challenging movement, and also my favorite in the Crossfit regimine. Strength, power and balance; once you start loading up the bar a heavy clean really calls for complete body awareness, requires full range of motion and demands a heavy dose of good and nasty aggression to execute properly. Note, properly implies safely.

Sam and I both began light, but soon worked our way up to our max efforts. There were no set amount of sets and reps. Just load up the bar, hit it, hit it again it you like for good measure, then kick it up a notch.

Early on Sam had some difficulties keeping stable at the bottom of the clean (This is where having a solid front squat comes into play. Remember, stay on those heels and reach as high as you can with those elbows). However, he pushed through some troubles and kept hitting his weights. We did have a loss of focus during Sam's first max effort attempt of 135# (Note: Front Squat max recorded the other day at 145#), but the culprit of his meanderings, thoughts on a mechanical dog fetcher of all things...giggle...were beaten on the second attempt...Success! Nothing To It!

I then continued with my efforts, and after failing on my first attempt at max effort, I hit my second attempt quite soundly, matching my previous PR of 190#.

www.ebaumsworld.com

Which brings me to my thoughts on the Shrinking Ass. The tale of the Shrinking Ass, brought to my attention just last week, after dawning a pair of slacks purchased and fitted just this past summer, actually begins almost six weeks ago when I departed for San Diego with then a month long layover in El Salvador. And the theory that this tale precipitates, but also assuming no significant change took place before departing for San Diego (none was observed), has caused me to have a bit of a reflection on the way I pursue fitness. Considering the type of workouts performed in the gym as well as my lifestyle of extensive traveling and array of athletic activities, the focus of course being over the past few months, I believe that real change to my current fitness philosophy could be put forth to maximize the little time I do spend strictly in the gym and likewise improve my fitness and performance in my other arenas.

How will this tangent affect our small band of Nothing To It'ers? I don't know, I still have not gotten that far, and in fact this whole thing may remain just that, a tangent, and nothing more than a isolated, inspiration laced thought process spawned by office procrastination. In any case, I will continue with the tale itself, and we'll go from there.

The tale of the Shrinking Ass...TO BE Continued...giggle...

12 December 2008 - - Fran

2008-12-12T08:50:00.001-06:00

WOD

For Time Perform The Following For Time...

21 - 15 - 9

Thrusters 95#
Pullups

Scale as necessary. Post time and performance to comments.

Sent from my iPhone

10 December 2008

2008-12-10T20:27:00.002-06:00

WOD:

Front Squat

3-3-3-3-3

Gradually increase weight for each set of three reps of front squats. Work up to a three rep maximum.

Sorry for the late post, hope the workout went well. Sam commented, when told of the WOD, that it was not very creative. No, it is not, however pure strength days are just as important as the metabolic type conditioning like we did last WOD. And even though these types of workouts seem to be 'too little' for a day's WOD, they greatly tax the body's muscular and nervous systems and promote production and release of all kinds of good hormones that make you strong and feel like a man; Something like that anyway. There is a plethora of information on the Crossfit website relating to this very topic, I'll write on it too, but not today.

08 December 2008

2008-12-08T22:22:00.003-06:00

WOD:

For Time Perform the Following...

25 Handstand Pushups

800m Run

15 KNE (Knee To Elbow)

30 Pullups

15 KNE

800m Run

25 Handstand Pushups

Note: I forgot the stopwatch so give or take some seconds on times

Brett: 17:30 Rx

Sam: 18:00 (legs elevated on windowsill during Handstand Pushups)

Herbie: 26:45 (regular Pushups)

I will be out of town from 09 - 16 December 2008. I will post the next WOD by this Wednesday.

Check It Out! The new link in the upper right hand 'Friends of 321NothingToIt: Ronin MMA'. This blog was started just yesterday by a good friend, Sam you met him during Fight Gone Bad III, who has been running the Martial Arts training that I have been fortunate enough to be able to attend over the past year.

05 December 2005 - - The Gang is Back to Work!!!

2008-12-05T23:46:00.009-06:00

San Balsamar - El Salvador

Yes! The gang is back; some have endured the hiatus in blazing sun, dazzling blue skies, warm winds and ocean tides; others, long dark and local cold times.

WOD: Let's call it a 'Furious Forty'

For Time...

40 second L-Sit

40 Front Squat 75#

40 Burpees

40 SDHP 75# (Sumo Deadlift High Pull)

40 second L-Sit

L-Sits can be done by various manners (Hanging, on the dip bars, floor, on raised platform) but the idea is to hold your legs out as close to a 'L' as possible. Progressive substitutions would be to first hold to knees out to the 'L' position, and as proficiency grows to gradually extend the leg(s) out to the true 'L' position. From here one can progress to the 'V' position as seen in most gymnastic competitions (this position not only requires a tremendous amount of strength to hold as one needs to hold the hips almost in front of the hands in a counterweight like hold, but an above average Pike flexibility is also required). Very Cool, L-Sit and flexibility practice will get you here and I have heard and do not doubt that if you can hold this then any ab work otherwise would be a piece of cake.

Glad that we could get together today. It would seem that the next few weeks will be trying, accommodating people getting married and all that, but nonetheless after such a long time being out of touch, really great work by everybody.

Brett: 13.54

Sam: 18.36

Steven: DNF (Did Not Finish after twenty or so burpees)

We'll meet again on Monday, say same time as this time.

20 November 2008

2008-11-19T13:09:00.003-06:00

WOD: 'Diane'

21 - 15 - 9 Reps For Time of the Following...

Deadlift

Handstand Push Ups

Rx weight for Deadlift is 225#, scale as necessary. Steven, it should be heavy/hard work. I would recommend say 175#, of course you can always go down (better to try the heavier weight and then go down than do something you know is too light). As for the Handstand push ups, those can be scaled lowering the angle of the body relative from vertical to horizontal as in a regular pushup. So try against the wall but if must scale then lessen the elevation of the feet and so forth. Good luck and good work on the 'Chief' modification.

Sam arrived yesterday, so far so good. Post your work to comments and when I see that you have done the workout then I will post a new workout. Get Herbie off his butt!

14 November 2008 - - The Chief

2008-11-14T10:08:00.003-06:00

WOD: 'The Chief'

Max Rounds in 3 Minutes of...

Power Clean 3 reps

Push Up 6 reps

Squat 9 reps

Rest 1 Minute. Complete 5 Cycles or 3 Minutes of Work and 1 Minute of Rest.

Post number of rounds for each cycle.

Rx weight for Power Clean is 135#, scale as necessary.

Your gonna want a stopwatch for this one.

12 November 2008

2008-11-11T20:10:00.004-06:00

WOD:

4 Laps of Walking Lunges for Time

Post time and number of paces

During warm up work in a good number of handstand pushups or handstand holds

There is no internet connection at the house in San Salvador, so that is why I have been out of the matrix for awhile. In Ahuachapan today, back in the matrix.

Steven Congratulations on the bar test and I hope that everything went well!

BTW, how was the wall ball push up wod, I am curious what the suck factor on that is?

Also, the following in fact only may be of interest to Steven but Crossfit St. Charles, which happens to be located in a Gymnastics facility will be holding all day Gymnastics workshop on 23 November 2008. Cost is $60/person. It will go over basics of ring training, tumbling, handstands, rope climbs, ect. Steven, if you are at all interested let me know and I can send you more info.

07 November 2008

2008-11-06T12:23:00.003-06:00

WOD:

9 Rounds for Time of...

18 Wall Ball
9 Pushups

Post Time and Performance to Comments

05 November 2008

2008-11-05T05:50:00.001-06:00

05 November 2008

2008-11-05T01:42:00.003-06:00

WOD:

For Time Complete the Following...

21-15-9

Deadlift 185#

Pull Ups

Push Press 95#

Scale as necessary

Post time and performance to comments

Tomorrow I leave for El Salvador until the 5th of December

Today I shot an 86 at Torrey Pines!

03 November 2008

2008-11-03T01:46:00.000-06:00

WOD: Angie

Complete the Following in order for Time...

100 Pullups
100 Pushups
100 Situps (no crunches)
100 Squats

Post performance to comments.

Substitute Jumping Pullips if necessary.

Sent from my iPhone

01 November 2008

2008-11-03T01:38:00.000-06:00

WOD:

45 Thrusters 25lbs heavier than performed last workout.

Take your time and focus on form and power generation. Hips!!!

Post weight and performance to comments.

Sent from my iPhone

30 October 2008

2008-10-29T20:28:00.004-05:00

WOD:

Complete As Many Rounds As Possible in 20 Minutes Of...

Thruster 5 reps

Hang Power Clean 7 reps

Sumo Deadlift High Pull 10 reps

Rx weight is 95#, however I would suggest 75# and 45# for Herbie

Sam - You will have to teach Steven the Sumo Deadlift High Pull (Remember it is the exercise from Fight Gone Bad - wide deadlift start position, narrow grip, begin as a deadlift and then explode with the hips and finish with a pull to finish up by the chin; all the same principles from the other movements also apply)

Also, Herbie has not yet gotten any bar work in and so this WOD may be a big challenge. Sam work with Herbie and see how it goes. If it is too much of an immersion for one workout then have him do the following...

As Many Rounds As Possible in 20 Minutes Of...

Thrusters 5 reps

Kettlebell Swings 10 reps

A great resource for reviewing individual exercises in video is from the Crossfit HQ site

Click Here

Load Up One Bar and GO!!!

28 October 2008

2008-10-28T11:08:00.003-05:00

WOD:

4 Rounds of 500m Row & Run As Many Laps As Possible Between Splits

The rules for this are as follows...

- participants determine an order
- only one person is rowing at a time
- when the #1 person begins rowing, everyone else begins running
- when the #1 person finishes rowing 500m, he begins running and #2 begins rowing (#1 may not begin running until #2 begins rowing, is that fair? we'll discuss this rule on site)
- when #2 finishes rowing then #3 begins rowing and so forth until it comes back to #1

This continues until four rounds have been completed and everyone has rowed 2k. Everyone keeps running until the last person in the order has rowed the final 500m. This could get ugly, but I am excited to see how it goes.

Record Row Times & Number of Laps for each Split

Weekend WOD

2008-10-24T18:22:00.003-05:00

WOD:

10 Rounds for Time of...

9 Burpees

9 Pullups

Post Time and Thoughts to Comments

Jumping Pullups may be substituted

23 October 2008 - - Crossfit Clarksville

2008-10-22T20:55:00.006-05:00

Today I was fortunate enough to get in a workout at Crossfit Clarksville,TN. My workout included 3-3-3-3-3-3-3 Front Squat and a PR of 215#, yahoo! Morning workouts are quite rare for me but really are a nice way to start the day. Maybe we can get on that schedule someday.

WOD:

Weighted Pullups

1-1-1-1-1-1-1

Gradually work up to 1 rep pullup max. Herbie, It may be more conducive to do pullup negatives. Get your chin above the bar and hold as long as possible until almost back to a dead hang. Do three sets of negatives with generous rest in between.

then...

Row 5k (Herbie 2K)

Post weights and row times to comments.

20 October 2008 - - Tabata!

2008-10-20T21:09:00.004-05:00

WOD: Tabatas, 20 seconds of work followed by 10 seconds of rest encompases one set. Perform eight continuous sets of each of the following exercises. Rest exactly one minute between exercises. The lowest number of repetitions during any one of the eight sets for each exercise is your score for that exercise. Exercises below are to be performed in the order listed.

1. Squats

2. Pullups

3. Knees to Elbows

4. Burpees

Brett: 21, 19, 20, 20, 20, 20, 20, 20 Score: 19

10, 10, 8, 5, 5, 7, 7, 7 Score: 5

5, 7, 7, 7, 7, 7, 6, 7 Score: 5

5, 5, 5, 5, 5, 5, 5, 5 Score: 5

Sam: 15, 15, 15, 15, 15, 15, 15, 15 :15

4, 4, 3, 3, 3, 3, 3, 3 : 3

4, 3, 3, 3, 3, 3, 3, 3 : 3

6, 5, 5, 4, 4, 4, 4, 4 : 4

Fonz: 14, 15, 15, 15, 15, 15, 15, 15 :15

4, 4, 3, 3, 3, 3, 3, 3 : 3

6, 5, 5, 4, 4, 4, 4, 5 :4

Herbie: (First WOD! Performed only 5 sets and subbed ring rows for pull ups and three rounds

sit ups for knees to elbows, work on that grip strength)

10, 10, 12, 11, 11 :10

7, 7, 7, 7, 7 : 7

3, 5, 8, 9, 8 : 3/8

6, 5, 5, 4, 4, 4, 4, 5 : 4

We are now Four! Good stuff everybody. Just for reference; For Sam and I's very first meeting we first went over and tried out a bunch of different movements but then finished the day with one set of tabata squats. Sam's score was seven with about an average of eight. That was on the 16th of August. Two months later, 15. Brilliant!!!

18 October 2008 - - Crossfit & Women!!!

2008-10-18T21:01:00.009-05:00

Squating, Pressing, Slamming Weights, Sweating and sometimes Cursing...Pretty Manly Stuff. However, PC or not, nothing puts you in your place (or in heat) more than seeing a woman blow past you during a WOD.

Crossfit Milford

For Crossfit workouts, the movements and functionality do not change based on ability or gender. Load and intensity are scaled to allow for full range of motion and familiarization throughout the workout. Work it and get it done; next time set the bar higher and kick it up a notch.

Check out the below videos from Crossfit HQ or just take a trip around Crossfit.com to see some real women do some really awesome stuff... and look damn good doing it.

Hang Squat Cleans & Pullups (mac) (pc)

Nasty Girls (despite name, content generally regarded as okay for public viewing)

(mac) (pc)

18 October 2008

2008-10-17T11:24:00.006-05:00

WOD: Posted on Crossfit HQ 05 October 2008

Five Rounds For Time of...

Deadlift 15 reps
Hang Power Clean 12 reps
Front Squat 9 reps
Push Jerk 6 reps

Load up one bar and go!
Rx weight is 135lbs, Scale as necessary

Steven: 19:10 (five rounds at 75#, forgot fourth round front squat set but made up for it during the fifth round)

Brett: 19:46 (seriously struggled during two rounds Rx, three rounds at 95#)

Sam: 25:13 (four rounds at 95#, one round at 75#)

That was a tough one, golf claps and a pound for everybody!

15 October 2008 - - Helen

2008-10-14T15:05:00.007-05:00

WOD: From Crossfit HQ

3 Rounds For Time of...

400m Run (3 laps around gym track)
21 Kettlebell Swings 1.5pood (~55lbs)
12 Pullups

Scale as necessary

See a video on Kettlebell Swings from Crossfit HQ

Brett: 14:01 Rx
Sam: 16:50 (#45 Kettlebell)
Steven: 17:25 (#40 Kettlebell)

13 October 2008

2008-10-13T22:40:00.000-05:00

WOD

5 Rounds For Time Of...

21 Shoulder Press 75#

9 Deadlift 155#

Brett: 14:41 Rx

Sam: 12:26 (45# Shoulder Press)

Steven: 15:38 (45# Shoulder Press, 105# DL; First WOD!)