Friday 081226

Rest Day

The only class today is 6:00pm.

Comments

[Billy Wiland]

Brandon: this calls for an early "THANK YOU" for when the CrossFitTulsa gift arrives to me in country!!! Thank you, thank you, and thank you!!! You ROCK!!!

And thanks for keepin Jade accountable... in spite of the fact she smoked you!?!? Ya know, bro: that shows a huge level of maturity on your part; most guys couldn't handle workingout with a chick who can smoke'em!!! That's not only love for your brother, THAT is Leadership, Sir! ;-) in all seriousness, though ~ THANK YOU!!! Your friendship is invaluable.

Highest Regards & Semper Fidelis,

Billy

PS: I am now going to attempt the 12-days of Christmas... I'll report back in a couple hours ;-)

[Billy Wiland]

Wow! That was... something else!
I was not sure of the exact specs that CrossFit Tulsa used for the 12-days of Christmas WOD, so I guessed. Also, instead of using a 20# medicine-ball for “day-2” and “day-7,” I improvised as noted below.

(day-01) Push-ups
(day-02) Thrusters w/30#plate + 4"-toss
(day-03) 45# SDHP
(day-04) 20" Box-jumps
(day-05) Knees-to-Elbows
(day-06) 35# dumbbell swings
(day-07) 20# dumbbell cleans
(day-08) 45# thrusters
(day-09) Sit-ups
(day-10) Jumping-pull-ups
(day-11) 45# Overhead-squats
(day-12) Lunges.

After completing round-1 (1-rep each of all 12-days), I felt like I had wasted too much time looking at my sheet figuring out which station to do next. So I started over ~ bass-ackwards, on purpose. I decided that a good way to solve this inefficiency of not knowing which station to go to, would be to start doing 12-reps of each-day, and then work my days in a descending fashion (12-reps of each of the 12-days, 11-reps of each of the 12-days, 10-reps of each of the 12-days… etc., etc), that way when I worked my way down to the lesser-days, I would (hopefully) remember which station to go to next, minimizing lost time (this also worked nicely since the more-tired I was, the less-reps I had to do per "day"). But instead of simply doing day-1 as "1-rep of each of the 12-days," I did day-1 as day-12; this made a “12-day Sandwich” of sorts (as I started with 12-reps each of all 12-days, and ended with 12-reps each of all 12-days), that way I could know the “feeling” of finishing the entire thing with 144-reps on my last round, which brought the total reps to 1068.

Time: 64:54
From the postings, it appears that Jade beat me by 8-seconds! GREAT work, Babeh!

[Billy Wiland]

BTW: if any of the Wiland-Streck Clan is reading this posting, LET IT BE KNOWN: this "12-Day of Christmas" Workout-Of-the-Day (WOD) is NOT a normal CrossFit WOD... typically our workouts ONLY last about 20-minutes!

[Angela Childress]

Billy, it is awesome to hear from you!

Jerimiah plans on being at the gym at noon to do his work out. So if anyone wants to join us then, feel free to come. We'll probably stick around for about an hr. Just be sure to call to make sure we are not running early or running behind. Jerimiah's number is 720-2241.

[Jerimiah]

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

David 27:35
Laurie 28:15 (30 Pull-ups with Blue Band)
Jerimiah 31:07

Good Times by all.

[craig]

i just wanted to say great performance from everyone gutting it out on today's "angie"wod.

i signed up for the the level II testing in march at crossfit one world.
so i'll have anther sign up sheet for the t-shirts.
this time i'll have colors, logos, sizes for both genders, etc... sign ups will be accepted up until the wednesday i leave. which is three months away.

so expect a lot of testing material covered until then.

[Jason]

The few of us that showed up a 6pm did yesterday's WOD.

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Robin - 37:?? 50 kipping pull ups then changed to blue band (ripped hand again)
Eb - 42:51 green band
Pat 35:28 blk+green band
Craig - 14:40 with 20# vest
Jason - ????

Everyone did a good job pushing through this workout with very little breakdown in form. Most breakdowns were in push ups with sagging hips. Other than that another great class taught by Coach Craig.

I also made up the 5x5 Back Squat WOD
135/185/225/245/245

I could have gone heavier on the weight but still getting used to low back squat position. I started "Angie" after Craig got everyone else going. Since I'm still feeling a little sore from Eva/Christmas WOD I deemed a stopwatch not necessary. I think I was close to my last time but still a few minutes behind.

[Billy Wiland]

Angie – modified

100 pull-ups: backpack w/ 22#-plate inside
100 push-ups: 22#-plate on back (thoracic)
100 sit-ups: holding 22#-plate
100 squats: holding 22# (11# in each hand)

time 18:56

[Billy Wiland]

TODAY IS A SUPER SATURDAY!!! I've just found an AMAZING DISCOVERY! Of course, most of us know that the pressurized “air in a can” can literally burn bare-skin due to the extreme coldness. But have we ever considered a BENEFICIAL “off-label” use?
[spraying-off the computer keyboard would probably not be considered “off-label” ~ and “huffing” would definitely NOT be considered BENEFICIAL]
Okay, here it is, the BENEFICIAL “off-label” use: let’s say a certain muscle or joint is aching. Now, with a layer of clothing separating the potentially-freezing-burst from your skin, tilt the can upside-down while holding the tip about 8-inches from the affected body part, and ta-dah... your affected area is cooled down! Instant ice-pack… without the mess! Use as needed.

DISCLAIMER: this in no way is meant to serve as a diagnosis, yaddah, yaddah, yaddah, if you burn yourself, go sue yourself.

Happy Saturday,
Billy