Congratulations to Danielle and RC on the birth of Penelope Jeanne, our second CrossFit baby. She arrived at 12:55pm on 2/11/10, weighing 7lbs 11oz. Mom and baby are healthy and Danielle says she will be back to join us in about 6 weeks!W.O.D. 2.15.10
30 Box Jumps
10 Body Weight Deadlifts*
25 Box Jumps
10 Body Weight Deadlifts
20 Box Jumps
10 Body Weight Deadlifts
15 Box jumps
10 Body Weight Deadlifts
*Load a bar with your body weight or scale to level and ability.
Strength:
20 Dead Hang Pull-ups (no kip)
Read:
Why don't you look like a supermodel.
Quote:
"When we walk to the edge of all the light we have and take the step into the darkness of the unknown, we must believe that one of two things will happen. There will be something solid for us to stand on, or we will be taught to fly."
- Patrick Overton
Results:
Kara 11:37
Laura 12:18
Kim 13:19
Han 11:42
Donkey 9:48
Mike F. 13:59
Mel 15:41
Tim M. 19:08
Jaime 12:58
Patti 12:40
Jen Cole 12:13
Cate 9:13
Jerry 12:54
Plentus 6:32
Nikki 6:52
Justin 16:09
Dorothy 12:10
Olan 11:29
Sam B. ouchie
Jeff 11:30
JZ 8:43
Jim C. 14:19
Kristen S. 8:55 (sub SP)
Max 9:32
Miranda 12:55
Curtin 17:33
Christine 13:53
Jen S. 11:40
Granny 7:10
Steph 20:41
Pukie Z. 11:54
Mike V. 7:57
Kathleen 16:26
Vincent 13:20
Rob 7:38
Joe 11:12
W.W. 13:00
Eric 6:23
John 7:51
Congrats guys! I think she looks like RC more. Can't wait to see you all again.
ReplyDeletedanielle and rc, congrats to you again...that's one beautiful, lucky little girl!--jen c.
ReplyDeleteCongrats to the new Mom and Dad :)
ReplyDeleteI wanted to send out a big thank you and i miss you guys!! It was so fun to wod with you all yesterday =) We'll have to come back sooner rather then later!!!
CP
Chris and Tim -
ReplyDeletehttp://www.cnn.com/2010/HEALTH/02/12/barefoot.running/index.html
Not sure what weight to use on this one. My 1RM for dealift is 155 (only 10 lbs over BW). I was thinking about using 75% 1RM for this one since there are 10 reps. I used this calculator
ReplyDelete(http://www.nsca-lift.org/Fly%20Solo%20Program/onearm.asp)
to back calculate what weight at 10 reps calculates to a a 1RM of 155.
Thoughts? Any advice is appreciated.
Congrats to the new mom and dad. I am looking forward to meeting you.
Congrats Danielle and RC, looking forward to seeing you and baby Penny soon!
ReplyDeleteCongrats Danielle and RC! She is so adorable!
ReplyDeleteMeighan---THATS MY RUNNING COACH!! thanks for showing me that! He's my good friend out in Colorado!
ReplyDeleteMegs- Thanks for the link to the running article that sums up the injury-proneness of how the excessive foam and cushion in expensive running shoes does more to hurt than help your running. Many, many, articles since Christopher McDougall's book "Born To Run" came out last year argue the arguable point that heel striking is a disaster and midsole striking or running on the spring/arch of your foot is the ideal for efficiency and less injury.
ReplyDeleteI could talk about this until the cows come to king of prussia and poo in my backyard, but rather than getting into it too much, that article is a good read and has the background info that research has suggested to make it logically sound- just like the book. I was skeptical at first of course, but followed many articles like this, and then went to the CrossFit Endurance (used to be called CF Running & Endurance) cert, and since then it's changed every aspect of my running for the better and now I am 'bought in' and can ever go back to heel striking. Why? because I've gotten results from it. Below is a few lines I learned and stuck with since reading so much about natural running as it's called.
So I've since learned the typical human foot is truly a 'miracle of evolution' with 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. As CrossFit preaches so much (in things like the CrossFit Journal) like the rest of our body they need to be stimulated & exercised to stay healthy. Many experts and scientists galore now believe that the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving then underdeveloped and more prone to injury. Even Nike is starting to believe the research to the point where they engineered the "Nike Free" 5.0 and 3.0 just to cope (and cover their ass) with the changing studies a few years ago. Yes of course I believe there are many occasions where traditional footwear is essential for safety, protection, and I still will wear my big soled hiking boots when backpacking, but it is equally important to stimulate and exercise the foot in a more natural state on a regular basis. This is also part of the reason why almost always when I walk in the door at home my shoes come right off. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance and agility.
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ReplyDeletehttp://www.cnn.com/2010/HEALTH/02/12/barefoot.
ReplyDeleterunning/index.html
Kit, I am that good that I didnt even know that but posted it!!! ;)
ReplyDeleteTPappas 6:34 +8lbs
ReplyDelete