We woke up early, grabbed the box with the logo, the dry erase board, the stopwatch, a notebook, our shoes, and under armour. We wiped the sleep from our eyes and bought some blueberry scones from World Cup. We were at Byrd Park in 10 minutes.
Then we realized we forgot the camera.
No matter! We still had a great work out:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) Each exercise was scored by the lowest number of reps. The score was the total of the scores from the five stations.
We did:
Push-ups
Pull-ups
Squats
Burpees
Originally we had planned to do sit-ups as the fifth station. The ground was too wet and we needed that good burpee metcon, lung burn in the morning. There's nothing like it.
The turn out was pretty good. We had two new comers to Crossfit and they did excellent. The break down looked like this,
Matt:42
Brandon:33
Bri:23 (First time Crossfitting!)
James:30
Ricky:39
Robert: 15 (His first Crossfit ever!)
We had a great time and we want even more people to show up at the next one. It's every Saturday in Byrd Park at 10 am by the pull-ups bars.
Till then,
We ain't playing with ya!
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9 comments:
Your workouts are good but you're out of sync with the CFHQ WOD. Saturday they were doing ME DL's and you were doing Tabata's, a completely different effect. I know it's not practical for you drag 500 lbs of barbells into the park. If I'm stuck with a choice of bodyweight workout, I would go with the Level III certification metcon "Chelsea" which is 5 pull-ups, 10 push-ups, and 15 squats every minute on the minute for 30 minutes, a real good whole body workout in addition to practical preparation for the certification test.
Robert...hmmm... well if you would have taken the time to scroll further down you would see that we did chelsea last Saurday. Also, try to imagine, it will be tough, people having their own ideas and not having to do everything according to what someone else is doing. In addition, I don't really see why you would think anyone reading OUR blog would care to know what you would do for a bodyweight workout. So, please exercise your knowledge of the CFHQ guidelines elsewhere from now on.
Hey Robert,
Stop training your typing fingers and come train with us. I assure you the metcon will be decidedly more intense.
I'll pose the question again: we're in Byrd Park every Saturday, where are you?
Hey Brandon, your blog says you couldn't finish Chelsea the previous Saturday, so how can you say you did it?
And as for your " Also, try to imagine, it will be tough, people having their own ideas and not having to do everything according to what someone else is doing...," isn't that what you're doing, departing from mainstream CF and going your own way?
Matt,
I was home doing ME DL's. I do the 5 on/2 off plan most of the time, but if the CFHQ WOD falls on a Saturday or Sunday, I do those too.
'm going to put this to rest very quickly.
To anonymous: Your capacity for attention to detail is obviously superb. If you had taken the time to read, then re-read, you would have seen that Brandon hurt his wrist doing Fight Gone Bad the night before we did Chelsea. Its not that he couldn't finish Chelsea, he didn't even do it because of the sprain. Please don't post here, let alone anonymously, if you haven't carefully read and reviewed all of the information.
And to everyone else:
Step away from the keyboard and slip away from behind the screen.
You know where we are every Saturday, why not talk to us then?
I think that it is clear that we have no intention on following the CrossFit HQ WODs. Part of this, as Robert said, is because of equipment concerns. We have to make sure we can facilitate the number of people working out with the amount of equipment we have. We also have people who have never done CrossFit before, so I think it is important to do workouts that will be good for all skill levels. Sometimes the CFHQ WOD will contain several exercises many people haven't done before or can't do. When we only have one group WOD per week, it would be pretty difficult to be doing a lot of teaching, or have all kinds of sub's going on. Plus, newcomers need to learn basic movements, and proper technique at a slow pace as they progress to more complex movements. Lastly, it should not matter if our o=workouts are doing something totally different from the CrossFit HQ WOD. We keep ours random and variable, and so do they. Most affiliates (which we are not) make up their own WOD's. So to all who may be interested in joining us for a workout, namely veteran CrossFitters, I'm sure that you won't be missing out on anything by not doing the CFHQ WOD.
-jake
"Knowledge is not important. The armchair warrior strives to attain a state beyond knowledge, a state of deep, non-knowing connection to the universe: in particular, to that portion of the universe which is rich, powerful, or related to him by blood.
The unenlightened speak of “failures of intelligence.” But the armchair warrior knows that “intelligence”—the effort of the mind to observe facts, apply reason, and reach conclusions about what is true and what ought to be done—is a delusion, making the mind turn in circles like an ass hitched to a mill. The armchair warrior feels in his hara, or gut, what ought to be done. He is like a warhorse that races into battle, pulling behind him the chariot of logic and evidence. When the people see the magnificent heedlessness of his charge, they cannot help but be carried along.
The warrior spirit resides in the hara. It is this spirit, and not any deed, that is the mark of the true warrior. Thus, a man who has avoided military service may be a greater and braver warrior than a man who has served his country in battle, sustained grave wounds, performed “heroic” deeds, and been honored with clanking, showy medals pinned to his garment.
Because human beings are prone to illusion, the sounds and sights of battle—the groans of the wounded, the maimed bodies of one’s comrades—may remain in the mind for many years, like a cloud that confuses judgment. Hence, a man who has fought on the battlefield and has later risen to high office may be fearful of leading his people to war. Such weakness does not afflict the armchair warrior, who at all times is firm in his resolve.
The armchair warrior does not fear death, especially not the death of other people.
The unenlightened mind is easily swayed by pictures. Since it fails to grasp that life and death are illusions, the sight of the flag-draped remains of those slain by the enemy may make it susceptible to weakness and feelings of pity. Therefore, the armchair warrior does not let the people see such images, except in settings that can be properly controlled, such as his own campaign advertisements.
Luxury is the enemy of Bushido. It saps the strength of the people and makes them weak and complacent. Therefore, the armchair warrior strives to take wealth away from the poor and the middle classes and give it to the wealthy, who are already so weakened that they are beyond help.
So-called wise men complain that the armchair warrior is producing “deficits,” emptying the coffers of the state and sinking it ever deeper into indebtedness to usurers and foreign moneylenders. In their “wisdom,” these so-called wise men are like the scholar who came to speak with Nan-in. Pretending to ask a question, the scholar flaunted his learning for ten minutes while Nan-in, attending politely, brewed a pot of tea. When the master filled the scholar’s cup, he kept pouring until the tea overflowed the cup, ran onto the table, and dripped to the floor, forming a great puddle.
The scholar, astonished, asked the meaning of Nan-in’s action. “The mind is like this cup,” said Nan-in. “If you do not empty yourself, how can you expect to be filled?” The coffers of the state, too, are like the cup. If they are not frequently emptied, how can they be filled? Thus, the warrior takes it upon himself to empty the coffers of the state into the pockets of his friends, his relations, and other members of his class. Knowing well the corrupting power of luxury, he distributes these treasures with reluctance. They are accepted with equal reluctance. Yet not one among his fellows shirks his duty.
The goal of life is awareness; the goal of awareness is freedom. If the people of a foreign land do not wish to be free, it is the duty of the armchair warrior to force them.
The warrior strengthens his resolve and that of his followers by chanting sutras, mantras, or other strings of words, such as weaponsofmassdestruction or linkstoalqaeda or bringingdemocracytotheworld. It is not important that these words bear any relation to reality or even that they have any definite meaning. All that matters is that they be chanted repeatedly and with great urgency.
The Chinese word for “crisis” combines the characters for “danger” and “opportunity.” For the armchair warrior, the significance of this is clear. Every crisis is an opportunity, and the lack of crisis poses a grave danger. In crisis, the people turn to the warrior for guidance. Hence, if a crisis has not occurred, the warrior creates one. If a crisis is subsiding, the warrior inflames it. The seventy-third hexagram of the I Ching is interpreted as follows: “Two towers fall. When smoke fills the people’s eyes, they can be led anywhere.”
Once, a group of travellers were on a perilous journey, in the course of which they had to cross a river. Unluckily, their guide forgot the location of the bridge, so the party had to ford the river, which, at the place they then found themselves, was shallow but very wide. After several minutes of wading through the icy water, the travellers began to grumble, “This guide is worthless! Let us abandon him and find another!” Sensing the discontent of his charges, the guide cleverly led them into a deeper part of the river, where the current was stronger and the footing more treacherous. “Help us!” the travellers cried. “Esteemed guide, do not abandon us!”
The unenlightened believe it to be the height of felicity to have no enemies. The armchair warrior knows, however, that only a steady supply of enemies can assure him the loyalty of his friends. When so-called wise men warn him that in rashly slaughtering his enemies he is merely manufacturing more of them, he smiles."
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