Knackered

Posted on June 17, 2008 by Jason

While I am away – Click Here

Everyone’s hands were hurting and in rough shape today after all the pullups yesterday.  Take care of those paws, make sure to clean them if you rip them, trip off the excess skin, and buff the down with a pumice stone.  Remember this – (from another affiliate) Weight lifting gloves are useless for CrossFitters. They’ll slow you down on the pull-up bar and keep you from getting a secure grip on the barbell. As Coach Rip advises, “Only wear gloves if you’re worried your calluses might rip your pantyhose.” Calluses are the skin’s natural reaction to repeated friction or pressure; as long as you take good care of them, they’ll take good care of you.  Here’s an article about proper callus care. Remember: calluses are not to be avoided. They’re evidence of hard work and badges of honor!

All of the nooners with the exception of Jody and Andrea decided to work on strength today, hitting some heavy squats.  Dona, Diana, Erin, Noreen, Lenora, Thunder John, Andy, and Dave all hit nice depth on their squats.  Erin squatted for the first time with weight and she hit a triple of 95lbs.  She is definitely in the running for Lasky of the Month.

I’ll miss the nooners for the rest of the week…behave!  Don’t forget John Johnson will be here to help and coach on both Wednesday and Thursday, and Fred should be in on Friday, the WODs are on the board already, but you can choose to use your time for some skill work, a previous WOD, or some Phase tests if you’d like (I’ll trust you).

Evening folks were definitely a little knackered from Chelsea last night.  That didn’t stop them from hitting  a challenging WOD of – 4 rounds: .25 run, 30 GHD situps, 30 Wall Ball.  All the women used 14lbs. for the Wall Ball, huge accomplishment!  Josh was also in a bit early for some squat therapy.  His form and technique has seriously improved since joining ACF, no doubt he’ll be hitting some heavy weights in the near future.

The 6:30pm (Niki) convinced me to change the WOD to “Kelly” since it was so similar…so rather than situps we made it jumps and added a round.  It was the “big boy” class as Anthony and John were back after Saturday and our newest regular Richard was there.  They along with Niki and Angie did a killer job.  I’m really excited for these 3 new men, they are already strong, now they are going to be CROSSFIT

We will be moving the POSE running clinic to a different weekend, hopefully July 26th (following weekend).  I was invited to attend the first Concept II rowing certification in Stowe, Vermont from July 17 – 20th.  It will be a great opportunity for me to learn more about proper rowing technique and ofcourse bring it back to ACF and get those rowing times down!

Don’t forget LaskyFest is this Saturday at 2pm.  Contact Jess, Erin, or Ali if you need more information.

I can’t believe that we would lie in our graves wondering if we had spent our living days well. I can’t believe that we would lie in our graves dreaming of things that we might have been. –Dave Matthews

The Hopper

3 Responses to Knackered

1. buretto says:

   June 17, 2008 at 10:43 pm

   Nice Vid!
   That was just a sick mix of AV CF delight.
   Glad I could be a part of it

   Reply
2. Murph says:

   June 18, 2008 at 3:09 pm

   Great video jason!!!

   Reply
3. Clippa says:

   June 20, 2008 at 11:13 am

   Great video… I like how you can hear Lisbeth screaming “Get down and get back up! Get down and get back up!” Kind of sums up the whole weekend for me.

   -Chip

   Reply