The Workout:
21-15-9
Thrusters (Male 65lbs/Female 45lbs)
Burpees Box Jumps (20 inch box)
Best Times of the Day:
Pat Byrnes 5:09
Alyson Terranova 8:03
Congratuations to Pat “Everlast” and Alyson “Supernova” who finished with the best times of the day. It should be no wonder that both Pat and Alyson came out on top as they both work extremely hard and rarely miss a workout. In terms of eating, they both follow a fairly strict diet that consists of Paleo foods in Zone proportions. And if you think they are missing out on the good stuff in life (junk food!)…don’t kid yourself. Although they’re both very strict and have a very high level of discipline and will power when it comes to eating healthy…Pat and Alyson both also enjoy indulging on some ice cream or other “cheats” when they feel like. After all, it is a perk that come with the job (of being a super human)! Earning your food (incuding the occasional cheat).
Again, great job to Alyson and Pat! AND everyone else who participated in the workout and came out to take part in the festivities. Great time and you can bet the next Tribe Games (date will be announced shortly) will be bigger and better!
Please stay tuned for more pictures to follow of the first Tribe Games of 09′.
Get your war paint on!
REMEMBER:
Judges report at 12:30, Competitors at 1p, Spectators by 2p – cause that’s when it all begins!
“To be successful with a clean the bar does not have to come off the floor fast. More important than speed of movement at this stage is being able to elevate the bar in a very tight line and keep all the groups involved in that effort fully contracted and locked in place. At the start of any pulling movement, form wins out over speed. The speed comes later, through the middle and at the conclusion of the lift. The bar moves upward like a whip—slow at the beginning, gaining speed through the middle, and no more than a blur at the top. This means that the most important aspect of that initial pull is that it must be in a precise line.”
-Bill Starr
“Danny”
AMRAP in 20 minutes of:
30 24″ Box Jumps
20 Push Presses (115lbs. is rx’d)
30 Pullups
Enlarge image
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Look who decided to drop by!
Be not divided, oh Tribal Folk …
Here are the reasons I (that’s just me, Erin) think you can/should use the thinner pullup bar (which will be put on BOTH sides of the wall very soon):
1. Testing, testing, 1, 2, 3.
“Hey, I’ve never USED a 1 inch pullup bar.” I get that this may be MANY of you and so I would encourage all of you to see what it’s like to pullup a little differently.
2. High Reps but not Low Reps?
For workouts that you know are going to be hard for you to finish with or without a smaller bar. So – maybe Angie’s 100 Pullups will make a lot more sense to do using a smaller bar than Helen’s 12 Pullups.
3. Grip Work, always needs a place in training. Period. Choose wisely.
4. How do I get stronger?
Here’s the thing: getting your deadhang pullups on a fatter bar is always going mean that you can do the same number with the thinner bar. Keeping that in mind, I’ll let you decide where you strength work is better devoted.
5. Always move up.
Even if you’re opting for the smaller bar for a while – remember… once you’ve mastered that you can’t get too comfortable. As the old saying goes, “If you’ve got a sub 2-minute Fran time, shame on you… how’s your heavy Fran?”
If you haven't signed up for the Tribe Games yet… Get on that!
“DT”
5 rounds for time of:
155 lbs. Deadlift, 12 reps
155 lbs. Hang power clean, 9 reps
155 lbs. Push jerk, 6 reps
Solid rack position in the catch.
Triple extension, baby!
Shoulders in front of bar.
Please make note class time on Saturday morning has been moved to 9:00am,
for this week only.
Madeline hits up a Spring Break WOD with her lovely mom!
3 Rounds for time of:
Row 500m
21 Burpees
400m Run
Why might this particular kind of pain ring a bell? We’ve done this one
before…
Please don’t forget that Open Gym is cancelled today!
A Mainsite Rest Day means a CrossFit Football WOD:
15 Clean and Jerks
3 sprints to the tattoo sign
10 Clean and Jerks
2 sprints to the tattoo sign
5 Clean and Jerks
1 sprint to the tattoo sign
Sarah creates a moment of weightlessness! The clean is about this moment right here.
And I say – your training is only as good as your recovery – and your warmup!
Two very intense women showing some shockingly active shoulders…
Stats at the end of the day!
I should also note that Joanne and her beautiful Madeline, Erin Levengood, and Dennis and Ruo completed this as well! Great work done by all…
Some reminders:
1. No Open Gym this Sunday.
2. Sign up for the Tribe Games and Beat the Streets!
3. Please remember to pay your monthly dues at the bottom of the page.
4. If you’re hoping to go to the East Coast CrossFit Games Qualifiers, please notify us ASAP!
