Friday - 09112008

CHALLENGE # 5 - Friday

CrossFit CowBell Total - 1 Rep Max

Back Squat
Shoulder Press
Deadlift
Bench

The last time we did this was nearly 2 months ago (07/15/2008). It's time to revisit our old friend.

Here are the totals from last time (squat / press / deadlift / bench):
Jake: 245 / 125 / 285 / 215 = 870
NayNay: 455 / 205 / 475 / NA = 1,135
Berb: 275 / 145 / 335 / NA = 755
Tom: 290 / 145 / 314 / 240 = 989

"The worst thing one can do is not to try, to be aware of what one wants and not give in to it, to spend years in silent hurt wondering if something could have materialized – and never knowing."
- David Viscott

Thursday - 09112008

Thursday (Light Day)

21 - 15 - 9 - 6
Pull-ups
HSPU
Ring Dips

"Simplicity and repose are the qualities that measure the true value of any work of art."
- Frank Lloyd Wright

Wednesday - 09102008 - Eggs & Legs Part 2

CHALLENGE #4 - Eggs & Legs Part 2...

Quadratic Running: 2400m...

(1) 800m
Rest: sufficiently long to recuperate, but in no case longer than 2:00

(2) 400m x Farmer's Walk (w/ 50lb and 70lb KB in hand)
Rest: sufficiently long to recuperate, but in no case longer than 2:00

(3) 800m
Rest: sufficiently long to recuperate, but in no case longer than 2:00

(4) 400m x Farmer's Walk (w/ 50lb and 70lb KB in hand)

Winner will be based on the aggregate running total (all times added together).

Rules:
(a) Keep each round w/in 5% of the other rep
(a1) For example, if you run the 1st 400m Farmer's Walk in 4:00 flat, then the next one cannot be slower than 4:12. If you run the 1st 800m (regular) in 3:00, then the 2nd 800m cannot be slower than 3:09.
(b) Penalty for breaking rule (A) - 0:45 penalty for each occurrence (maximum penalty = 1:30).

"It may be hard for an egg to turn into a bird: it would be a jolly sight harder for it to learn to fly while remaining an egg. We are like eggs at present, and you cannot go on indefinitely being just an ordinary egg. We must be hatched or go bad."
- C.S. Lewis

Tuesday - 09092008 - HAL

http://www.theatlantic.com/doc/200807/google

HAL
20 minute hard run or bike
**no watch, no ipod, no nothing allowed on this run. Just go out and see if you can get your mind to work (reference to the above article).**

"Do not worry if others do not understand you. Instead worry if you do not understand others."
- Confucious

Monday - 09082008

After 1 week, here are the **Updated** Challenge Standings:

NayNay: 9
Jake: 8
Tom: 8
Berb: 0
Sam: 0
Everyone else: 0

Monday's WOD:

Warlord, for time:
50-35-20
Ring Push-ups
50lb KB swings
Run 400m

"Each man should frame life so that at some future hour fact and his dreaming meet."
- Victor Hugo

Saturday - 09062008 - Frausto

Saturday - Frausto

I've named this WOD after Frausto, where it was posted on his website/blog on 09022008. After a week of taking it relatively easy to help Jake's aching back, here's a beastly effort for all to consider. 20 minute time limit.

For time (20 minute time limit):
15 x 155lb thrusters
25 Strict pull-ups (no kipping)
12 x 155lb thrusters
20 strict pull-ups (no kipping)
9 x 155lb thrusters
15 strict pull-ups (no kipping)

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstructions..."

- William James

Friday - 09042008 - Pindy

CHALLENGE #3 - Friday - 09042008

400m run
+

5 minutes AMRAP Cindy
+
400m run
+
5 minutes AMRAP of: 10 x ring dips + 10 x 35lb Jumping Squats
+
400m Run

When finished, post your rounds for Cindy + rounds for the ring dips/jumping squats + sprint times.

"I am a slow walker, but I never walk backwards"

- Abraham Lincoln

Thursday - Rest Day / Skill Day

Thursday - Rest / Skill Day

People often say that motivation doesn’t last. Well, neither does bathing - that’s why we recommend it daily.
—Zig Ziglar

Wednesday - 09032008

CHALLENGE #2

Max Reps - Pushups - 20 minutes

3.2.1...

When hungry, eat your rice; when tired, close your eyes. Fools may laugh at me, but wise men will know what I mean.
—Lin-Chi

Tuesday - 0902008 - Pull-Up Ladder

Pull-Up Ladder x 2

On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder 2x.

Post rounds for each ladder + 400m run times.

Death is nothing, but to live defeated and inglorious is to die daily.
- Napoleon Bonaparte