05 Apr 2013
The Main on Main tonight
If you’re feeling like you need to let loose after an anxiety-inducing 5 weeks of Open workouts, come out to the Main on Main street tonight at 8pm.
Chaise is closed for renovations, so we’ve moved down a block or two.
THE MAIN – 4210 Main Street (Main and 26th).
04 Apr 2013
Men who do more housework have less sex
It’s true.
Research shows that some household chores are sexier than others, and that men who take on a greater share of the dishes, laundry and other traditionally “female chores” have sex less frequently than average. Conversely, men who do other chores like yard word enjoy more sex than average.
Check out the study and paper published in The American Sociological Review titled “Egalitarianism, Housework, and Sexual Frequency in Marriage.”
Friday’s Skill/Strength Element:
3 Position Snatch Deadlift, 5 reps, 5 sets
Friday’s Workout:
4 min amrap @ 80%
7 KBS (1/1.5 Pood)
7 Burpees
4 min rest
4 min amrap @ 80%
20 Double Unders
10 Toes to Rings/Bar
4 min rest
4 min amrap @ 80%
Row 150m
10 Push Up
Keep the effort largely aerobic in nature, and the work sustainable.
No leaderboard today.
Saturdays’s Skill/Strength Element:
Work up to 2L/2R Heavy TGU
Saturday’s Workout, from Cf Invictus:
In teams of 2, trading off work sets
60 sec Wallball X2
60 sec Box Jump X2
60 sec Push Press (75/55Lbs) X2
60 sec Sit Ups X2
3 rounds
Total Reps
Andy
03 Apr 2013
Who is ready for the Open to be Over??
As much fun as the Open has been for everyone, it has certainly been a long five weeks – one to go – and Friday night seems reason to celebrate.
Come join us at Chaise on Main and 28th (4444 Main Street) on Friday night for a drink or two or ten – to celebrate another Open competition in the bank!
Top three Open workout moments that I witnessed at CFV:
3. Kane’s 16 muscle ups. It wasn’t about the muscle ups so much as about the memory of last year. Last year I witnessed him flail wildly and unsuccessfully for four minutes, failing muscle up after muscle up attempt. This year – 16 muscle ups with ease!
2. Caitlin’s attitude during 13.4. I’ve never seen a girl try so hard, for so long, to get a fuckin toes to bar. Next year, they’ll be a piece of cake, Caitlin!
1. Getting my mother through those damn 150 wall balls. She showed up on Sunday morning ready for 13.3, but looking nervous as anything. My dad came along to cheer her on. She took a deep breath, looked at me in the eyes and asked honestly, “Em, do you think I can really get through those damn wall balls and get some double unders in?” My response was a dubious yes. I honestly wasn’t sure she could. But we stuck to the plan we had come up with (she did them in 6s and 5s), chipping away little by little. “You can do it,” my Dad cheered as she started to slow down. “No, no…,” she shook her head wildly; it seemed like she might give up. But she didn’t. In fact, she took herself to a place I’d never seen before, and she finished her 150th wall ball at 11:22, with a full 38 seconds for double unders!
Maybe next year she’ll have the balls to actually sign up for the Open competition!
Today’s Skill/Strength Element:
Groove the Workout Movements
Thursday’s Workout:
Crossfit Open 13.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Good Luck
Andy
02 Apr 2013
Wednesday: HST GONZO. Happy?
So, the HST is gone. The PST is back. Who is happy about it? Who is not? I’m torn.
The experts say going back to the PST-GST system has cost small businesses an average of $3000. Small business owners out there – is this true?
2nd Question: Is Christy Clark also going to be gonzo very soon?
Post your thoughts about the transition to comments!
Wednesday’s Workout:
Anaerobic Lactate Power Row
Row 40 seconds @ 90% effort, rest 2:20
4 sets
Spend 15 minutes working on a skill aspect to one of your goats
Row 40 seconds @ 90% effort, rest 2:20
4 sets
Coaches, budget 45 min for this workout.
Athletes, the goal here is to row hard, but keep the work output sustainable over 8 sets. There should be no critical drop off (more than 10%).
In the event of a large class (north of 26) athletes will only have 20 sec to make the transition on/off the rowers, efficiency will be key.
No LeaderBoard today
Andy
