5.18.13 - Testing + NYBB Blue w/ Ben White @ FCF

Testing - 5.18.2013

A. Elizabeth or Power Elizabeth

21-15-9

Clean 135/95#

Ring Dip

B. Sled Push x a lot

I meant to refer to his abductors in reference to femoral external rotation in the squat (i.e. “knees out,” a cue you should all be familiar with) but suffered a debilitating brain fart, from which I may never recover. Excuse me. Anyway, this is a great clip that features our resident behemoth, Ben White, who you may have seen bursting through the sides of buildings, decimating Tokyo, and scaling skyscrapers. Feral is featured in several clips, the first of which starts at about 18:26. Check it out!

5.17.13 - REUB, 1st Micro + Fire Pit Hang Out + Arthur Schopenhauer

“To free a man from error is to give, not to take away. Knowledge that a thing is false is a truth. Error always does harm; sooner or later it will bring mischief to the man who harbors it.” - Arthur Schopenhauer

Go outside and get some vitamin D this weekend, you slovenly desk-jockeys! Also, while you’re at it, go watch Into Darkness, the second installment of the Star Trek reboot.

On Saturday Jaime and Blain are hosting a “Fire Pit Hang Out” at their “hizzle.” BYO-whatever. Fire related festivities are slated to commence at 3pm. Find them at… (more ‘deets’ are on the whiteboard)

669 Acland Blvd in Ballston Spa

If you’re not sure what to BYO of, then consider the following nugget of wisdom…

Expect something along these lines…

Live long and prosper, homies.

Repetition Effort, Upper Body, 1st Micro Cycle - 5.17.2013

A. Shoulder Press 2x5 + 1x AMRAP @80%

B. HSPU ROM Progression 3x5

C. 4 sets for quality of motion:

10x DB Push Press, Left

L-Sit x AMRAP

10x DB Push Press, Right

L-Sit x AMRAP

Rest 1 min

Rachelle stares longingly at the sled in quiet repose, pre-drag

Statin Idiocy

5.16.13 - RELB, 1st Micro + Karl R. Popper

“In so far as a scientific statement speaks about reality, it must be falsifiable: and in so far as it is not falsifiable, it does not speak about reality” - Karl R. Popper

Repetition Effort, Lower Body, 1st Micro Cycle - 5.16.2013

A. Pre-Squat MWoD, as a group (see below)

B. Back Squat 2x5 + 1x AMRAP @80% (+5# from previous RE iteration)

C. In 7 minutes build to a tough clean single (A2G)

D. For time:

25x Front Squat 185/135#

50x RKBS 24/16kg

100x Band Good Morning

The Now of CrossFit

5.15.13 - Skill + Lucius Annaeus Seneca

“It is not that we have so little time but that we lose so much. …The life we receive is not short but we make it so; we are not ill provided but use what we have wastefully.” - Lucius Annaeus Seneca

Skill - 5.15.2013

A. Weighted Kneeling Jump, tough single

B. Snatch, tough single

C. 8 rounds:

Row 0:30

Rest 0:30

Hand Stand Hold 0:30

Rest 0:30