Another Fantastic Saturday

April 5th, 2009, by

Who likes dead-lifting after they run? WE DO! We honored the 4 fallen Oakland California police officers who were killed in the line of duty by doing  OPD. We modified it slightly to make it a team workout, and I think everyone enjoyed it.

As a team of 2:
Both run 400 meters
Once you are both back from the run, one partner works at a time to complete
80 deadlifts (120/80kg)
80 box jumps (24" box)
80 push press (60/40kg)
Then run another 400 meters as a team

We had a few teams lose count, and a few teams go for some extra credit...hey, nobody's perfect, right? Pete and Garth were our champs once again. Garth finished the workout and said, "thank god Pete is so strong over head or we would still be working!" I think we had some really good teams, and everyone complimented each other's strengths and weaknesses...it's part of being a good team!

Clark came in early and was going to SMASH his old box jump record. Unfortunately, he warmed up for like 40 minutes, and I think he used up all his jumpiness. You'll get it next time Clark!

Matt Smith and Tina came and tested our 10AM introductory class - both of them did a great job! Matt didn't even know he was a squat natural! I brought Bill out of the office just to show him how nice they are. Matt, we're going to make an Olympic lifter out of you! My prediction is that Matt will be the first person to overhead squat his bodyweight!

What's with the hand on the hips?

What's with the hand on the hips?

4409-saturday

Category: CrossFit

13 Responses to "Another Fantastic Saturday"

  • Pete
    April 5, 2009, 11:00 am

    Sorry Zach i will break out the blue steel next time...maybe? For those wondering what that is...

    How to Do the "Blue Steel" Pose from Zoolander

    1. Pose your lower body, this is mainly up to you (popping of the collar is highly suggested).

    2. Tilt one of your shoulders towards the camera.

    3 Make sure your face is looking directly at the camera.

    4. Pucker your lips; and suck in your cheeks some.

    5. Squint your eyes just a bit, as if there is a strong wind or sand blowing at you.

    Tips

    1. Breathe in and hold it to make your chest look bigger.

    2. Look into the center of the lens, which will make your eyes look stunning in the photograph.

    3. Do not turn left, as this would result in "Magnum" instead.

    - D. Zoolander

  • Tom
    April 5, 2009, 7:13 pm

    I love the photo below Garth and Pete posing and smiling. Me and Matt L will get you guys one of these days. We keep finishing 2nd right behind ya - nice work! You guys are tough!

    So, I like that photo because it captures so many great things:

    1) Dave's lock-out on the dead lift looks money!
    2) Garth looks like he's trying not to $hit himself
    3) Pete's looking at Garth wondering if he just $hit himself
    4) Matt L gut busted with a round back on the dead lift. See that Matt? Jennie and I weren't lyin' to ya bubba!
    5) Yeah, I'm pretty friggin' tired in that shot.
    6) Bill still has Jennie's fleece on.

    One for the archives for sure - perhaps for the wall posters in the front entrance room, eh?

    Sorry - I just couldn't resist. Don't hate the playa, just hate the game.

  • Garth
    April 5, 2009, 7:17 pm

    Although next time around, I'm going to try that "Blue Steel" pose - Pete might be on to something!

  • Jennie Forman
    April 5, 2009, 7:33 pm

    Yes, that picture was selected for the many elements it captured. Tom, you pretty much covered all of them. Super Dave looks RIPPED in that picture.

    Yes, Matt L definitely need to keep that back in check. Think about pulling back with your lats so that your shoulder blades touch...kind of like you're trying to stick out your boobs.

  • Dave Eagle
    April 6, 2009, 6:36 am

    I THOUGHT that fleece looked kinda funny on Bill...now it all makes sense that it was Jennie's, not his!

    Thanks for the props Tom and Jennie...If I could walk right today, I would have been at the class this morning...anyone else have INCREDIBLY tight hamstrings?!

    LOVED the workout on Saturday. CFF is all I talk about at home, at work, with my friends...I'm SO happy we found you guys.

    Side note: The diet Bill built for me is amazing! Two more weeks and I'll be RIPPED!!!

  • Bill
    April 6, 2009, 10:23 am

    Dave -

    I appreciate the compliment (and I'm not talking about the fleece!). As for your hammies, some light range of motion movements combined with the foam roller should do the trick. It is a beautiful thing to have your hamstrings sore after a deadlift workout instead of your back. I love seeing and hearing about proper form.