Feral CrossFit

Skill + Martin Luther King Jr.

Wed, 22 May 2013 00:00:38 -0400

“Nothing in the world is more dangerous than sincere ignorance and conscientious stupidity.” - Martin Luther King Jr.

Skill - 5.22.2013

A. Turkish Get Up, tough single (compare 4/24/2013)

B. Wind Mill 5x3/3 (compare 4/24/2013)

C. For quality of motion, complete the following in any order:

L-Sit x1:00

Wall Sit x1:00

Ring Support x2:00

Ring Plank x3:00

Hand Stand x3:00

TGU x10/10 @ moderate load

“Cardio” Causes Heart Disease - If you run long, read this

Ask Well: Long Runs vs. Sprints

MEUB + Alexander Hamilton + Socrates

Tue, 21 May 2013 00:00:21 -0400

“He who stands for nothing will fall for anything.” - Alexander Hamilton

Max Effort, Upper Body - 5.21.2013

A. Bench Press 4x4, heavier than last week (compare 5/14/2013)

B. 1 arm Pushup ROM Progression 3x5/5

C. AMRAP x3:00

5 Pullups

5 Burpees

rest 2 minutes

AMRAP x3:00

5 Pushups

5 Toes to Bar

rest 2 minutes

AMRAP 3:00

5 Wall Ball

5 Burpee

What Does Science Teach Us About Well-Being

Discovery of New Hormone Opens Doors to New Type 2 Diabetes Treatments

MELB + Frank Zappa

Mon, 20 May 2013 00:00:36 -0400

“If you end up with a boring miserable life because you listened to your mom, your dad, your teacher, your priest, or some guy on television telling you how to do your shit, then you deserve it.” - Frank Zappa

Congratulations to all the graduating Skidmorians! For those of you who are moving from Saratoga, you will be missed.

Max Effort, Lower Body - 5.20.2013

A. Front Squat, tough single, possible 1RM attempt (compare 3/11/2013)

B. Paused Front Squat, 3x3, reduced weight from ‘A’ (compare 3/25/2013)

C. For time:

Run 800m

40 RKBS 24/16kg

Run 400m

30 RKBS

Run 200m

20 RKBS

Ain’t no party like a sled party

Some of My Best Friends Are Germs

Open gym + Eric Hoffer

Sun, 19 May 2013 09:56:00 -0400

“When people are free to do as they please, they usually imitate each other.” - Eric Hoffer

Open Gym - 5.18.2013

Shh. Can you hear that? The quiet call of your hip flexors. They sing for your foam roller’s sweet embrace.

Christina Warner’s “Debunking the Paleo Diet,” Obscurantism at it’s Very Best - Once again, READ THIS!

Testing + NYBB Blue w/ Ben White @ FCF

Sat, 18 May 2013 00:00:20 -0400

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!

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

Fri, 17 May 2013 00:00:32 -0400

“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

RELB, 1st Micro + Karl R. Popper

Thu, 16 May 2013 00:00:38 -0400

“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

Skill + Lucius Annaeus Seneca

Wed, 15 May 2013 00:00:13 -0400

“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

There Is No Such Thing as a “Calorie” (To Your Body)

MEUB + William James

Tue, 14 May 2013 11:19:40 -0400

“The greatest discovery of any generation is that a human can alter his life by altering his attitude.” - William James

Max Effort, Upper Body - 5.14.2013

A. Bench Press 3x5

B. 1 arm Pushup ROM Progression 3x5/5

C. Parse in any order, for time:

20 HSPU

40 Pullups

60 AKBS 32/24kg

How Tall Guys Get Jacked

MELB + Soren Kierkagaard

Mon, 13 May 2013 00:00:37 -0400

“The most common form of despair is not being who you are.” - Soren Kierkagaard

Max Effort, Lower Body - 5.13.2013

A. Box Jump, tough single

B. Sumo Deadlift, tough single/possible 1RM + 2x3x85%

C. 30-20-10, for time:

Over Head Walking Lunge with plate 45/25#

Toes to Bar

Pistol Squat

Fountain of Youth

Open Gym + Fyodor Dostoyevsky

Sun, 12 May 2013 00:00:29 -0400

“Above all, don’t lie to yourself. The man who lies to himself and listens to his own lie comes to a point that he cannot distinguish the truth within him, or around him, and so loses all respect for himself and for others. And having no respect he ceases to love.” - Fyodor Dostoyevsky, The Brothers Karamazov

Open Gym - 5.12.2013

The Great Kettlebell Swing Debate

Testing + Christopher Hitchens

Sat, 11 May 2013 11:19:00 -0400

“That which can be asserted without evidence, can be dismissed without evidence.” - Christopher Hitchens

Testing - 5.11.2013

~~Mini-Kalsu~~

~~100 Thrusters for time @95/65#~~

*perform 5 burpees every minute, on the minute

TBA

I love this face

What Happened To Downtime?

Eat Less By Altering Your Food Memories

DEUB, 3rd Micro + Joseph Campbell

Fri, 10 May 2013 00:00:15 -0400

“Life has no meaning. Each of us has meaning and we bring it to life. It is a waste to be asking the question when you are the answer.” - Joseph Campbell

Dynamic Effort, Upper Body, 3rd Micro Cycle - 5.10.2013

A. Snatch 7x2, heavier than last week, if no reps were missed and form was copacetic

B. 4 sets, select a challenging weight:

AMRAP x OHS

AMRAP x Push Press

AMRAP x Hang Power Clean

Rest 2 minutes

‘Hot Yoga’ is Gaining Popularity, and Injuries are Increasing Too

Homing In On Brown Fat

DELB + Daniel C. Dennett

Thu, 09 May 2013 09:34:00 -0400

“If you approach the world’s complexities, both its glories and its horrors, with an attitude of humble curiosity, acknowledging that however deeply you have seen, you have only scratched the surface, you will find worlds within worlds, beauties you could not heretofore imagine, and your own mundane preoccupations will shrink to proper size, not all that important in the greater scheme of things.” - Daniel C. Dennett, Breaking the Spell

Dynamic Effort, Lower Body, 3rd Micro Cycle - 5.9.2013

A. Clean & Split Jerk 7x2, on the minute - heavier than last week, if no reps were missed and form was copacetic

B. For time:

10x Front Squat [recommended] @ 75% or 185/135#

15x Box Jump @24/20”

20x Deadlift, perfect form (i.e. lumbar extension)

15x Box Jump

10x Front Squat

C. 100x Band Good Morning

Skill + Socrates

Wed, 08 May 2013 00:00:20 -0400

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

Skill - 5.8.2013

A. Kneeling Box Jump, for height

B. Snatch, tough single

C. OHS 3x3 @ 100% of ‘B’

D. Sled Push x a lot

Oh, those wrist extensors are going to be so huge.

Ten Reasons Everybody Shoulder Strength Train

Mind-Body Genomics

MEUB + Hillel the Elder

Tue, 07 May 2013 23:36:00 -0400

If I am not for myself, who will be? If I am only for myself, who am I? If not now, when?” - Rabbi Hillel the Elder

Max Effort, Upper Body - 5.7.2013

A. Push Press 5x3

B. HSPU Range of Motion Progression 3x5

C. 4RFT:

7 DB Power Snatch, left

5 Burpee w/strict Pushup

7 DB Power Snatch, right

5 Burpee w/strict Pushup

Science Says You Should Ditch the Unstable Surface Training

How Much Caffeine Before I End Up In the E.R.?

MELB + Oscar Wilde

Mon, 06 May 2013 00:00:26 -0400

“Be yourself; everyone else is already taken” - Oscar Wilde

Max Effort, Lower Body - 5.6.2013

A. Back Squat 5x3

B. 4 rounds for reps:

Pistol Squat x 1 minute

RKBS x 1 minute 24/16kg

Double Under x 1 minute

Rest 1 minute

Why I Say ‘No’ to Meatless Monday… and What to Do to Save Our Planet Instead

Potential Diabetes Breakthrough

Open Gym, Big Fat Fiasco + Frank Zappa

Sun, 05 May 2013 00:00:00 -0400

“It’s better to have something to remember than anything to regret.” - Frank Zappa

Open Gym - 5.5.2013

The next Elements cycle begins tomorrow (May 6th). There a just a couple spaces left. Today is the last day to sign up.

I strongly recommend everyone take the time to watch this lecture: Big Fat Fiasco. Here are parts 1-5

Testing + Karl R. Popper

Sat, 04 May 2013 00:00:37 -0400

“The history of science, like the history of all human ideas, is a history of irresponsible dreams, of obstinacy, and of errors. But science is one of the very few human activities - perhaps the only one - in which errors are systematically criticized and fairly often, in time, corrected. This is why we can say that, in science, we often learn from our mistakes, and why we can speak clearly and sensibly about making progress there.” - Karl R. Popper, Conjectures and Refutations: The Growth of Scientific Knowledge

The next Elements cycle begins on Monday (May 6th). Few spaces are left, if you haven’t paid for or reserved a space, do so now before Monday!

Testing - 5.4.2013

For time @115/85#, from the ground:

10 Shoulder Press

15 Over Head Squat

20 Push Press

25 Front Squat

30 Push Jerk

35 Back Squat

Shattering the Myth of Fasting for Women

Why I Don’t Take Vitamin D Supplements

DEUB, 2nd Micro + William James

Fri, 03 May 2013 00:00:15 -0400

“Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.” - William James, The Will to Believe and Other Essays in Popular Philosophy

Don’t forget that Katie and Rachelle are hosting a Sunday post gym brunch at Rachelle’s place. Details are here.

Dynamic Effort, Upper Body, 2nd Micro-Cycle - 5.3.2013

A. Snatch 7x2, on the minute

*heavier than last week if form is copacetic and no reps were missed (compare 4.26.2013)

B. 5 sets:

L-Pullup x AMRAP

Rest 1 minute

Ring Dip x AMRAP

Rest 1 minute

Dumbelles

Health Care’s Trick Coin