Thursday 2 December

Kristin jumping rope

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Ken Gall 11:45, Pat Padgett 11:48, Kevin Montoya 11:56, Austin Malleolo 12:03, Dave Lipson 12:50, Michael Giardina 12:51, Chris Spealler 12:52, Kristan Clever 13:36 (95lbs), Rebecca Voigt 13:55 (95lbs), Katie Hogan 14:42 (95lbs), Heather Bergeron 15:28 (95lbs).

Post time to comments.

Compare to 100125.

Ancient vs Modern Fruits and Vegetables– Mark’s Daily Apple

A Tale of Two Squats:

17 thoughts on “Thursday 2 December

  1. Greetings CFI familia! Just checking in and wanted to say hi from COB Basra. So far so good out here. They have an area (indoor and outdoor) just for CF, so I’ll be checking that out as soon as I get settled here. Hope all is well with all of you! Take care 🙂

    1. Monique,

      It’s good to hear from you. I am glad to hear you have an area dedicated for CrossFitting. Take care and keep in touch! Thank you for your service!


    2. Glad you made it safe. That’s cool they have a dedicated area for CrossFit. Now you have no excuse for not working out! Haha. Be safe and stay in touch. Beware the poptarts and cliff bars.

    3. Glad to hear you are safe and sound! Cannot wait for you to come workout with us again. Keep in touch!

  2. Monique, it’s great to hear from you. Glad you’ll be CrossFit equipped during your deployment. One of the best things I did while I was deployed was interacting with the locals and the Iraqi populace. I highly recommend it. Struggle through the language barrier. It’s worth it to get exposure to such a different culture that is really beautiful in many ways. Also, have a plan to kill everyone you meet, if necessary.

    Keep embarrassing the guys in the gym and best of luck.

  3. Morning class rocked it as usual. Katie really pushed hard and took the win for the class. Michelle also made some breakthroughs in hanging onto the bar when your mind and body are screaming “Let it go!”

    I did a scaled WOD to see if my body is ready for exercise yet (still kicking a head cold).

    3 rounds
    500m row
    7 thruster @ 95 lbs
    Time 7:51

    All row splits were 1:51-1:52
    We’ll see how I feel tomorrow. I think when you get sick as seldom as I do that when you do contract something it’s a real kick in the nuts.

  4. 21:40 95# Thrusters

    You know it’s a good WOD when your arms and legs are begging you to stop, you mind keeps asking why you ever started, but the guy next to you keeps you going.

    Thanks to the Morning Crew (Kurt, Katie, Michelle, Thad) and Jeff for being that “guy” this morning.

  5. Today reminded me of exactly what Crossfit is about, the commitment to ourselves and to each other for seeing it through. Jeff your calm “you are strong… believe it” was the turning point for me this morning, thank you. Kudos to Katie for smoking this workout!
    5 rds 65# 18:14

    1. Michelle, I’m honored to know that the stream of BS that leaves my mouth has a positive effect.

      It may sound like further BS, but I think I can tell a lot about an athlete’s expectations of himself and mental state during a WOD by his expressions, mannerisms, and actions during a WOD. I could see a couple times this morning that you had enough strength and energy to complete the next rep (based on your exertion on the previous rep), but your mind would make you drop the bar. Then I actually saw you have a breakthrough where your expression changed from fear to confidence and focus. You began breaking up the set of 7 into 4+3, and you started achieving your mini-goals. Achievement is self-perpetuating, even achievement of mini-goals, and they can set the tone for the entire WOD. On your last two sets your 7th rep was one of your fastest. Well done.

      I might have to write an article on all the things I get to observe as a trainer and how I think they relate to the athlete’s mental game. I don’t speak from any position of moral high ground, because as an athlete I experience the same feelings. I think I may have found ways to overcome them that others might not have found yet, but as the cliche goes, courage is acting despite the presence of fear. All sane men and women feel fear, but some can shrug it off so effortlessly that you’d never know it.

  6. Made up the running workout with Sarah Mann today at lunch. time was 21:01 RX’d — Leah S. you killed me on this one!

  7. Jeff, I would enjoy reading your thoughts and observations as a trainer. As an athlete, those little comments you think are just BS make all the difference in how hard I push myself during the workouts. It’s one of the reasons I enjoy CrossFit so much, because without the encouragement of those I know who have just recently been through (or are currently working through) the same torture I’m going through at the time, I know I would not push myself nearly as hard and probably either slow down or give up altogether. Even just seeing you guys walk around with the camera makes me work harder; I would much rather have a picture taken of me while I am focused, in control, and giving it my all, then one of me giving up and accepting failure, despite the fact that you and I know I can do more, better, and faster. I hope one of these days I am able to push myself to the limit, but for now I am grateful for the crutch that you and the other trainers provide.

    1. Mandy,

      I understand your comment was directed toward Jeff. However, I am happy that you enjoy CrossFit. The support from fellow CrossFitters is one the reasons I enjoy it as well. I know for a fact that I would not be the athlete I am (not saying too much) if it wasn’t for the extra push I get from others. When I am working out with the class and a trainer comes by saying, “let’s go David”, it motivates me. It only takes that little phrase to make me push a little harder. Keep up the hard work!

  8. The 6:30 class was intense tonight with everyone pushing their limits. Rowing coupled with heavy thrusters is tough. Bill really showed some determination on his last round! You all continue to impress me and motivate me! Thank you for the push to better myself.

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