Tuesday, May 6, 2008

WOD

CFSD 8k Run – with a partner

From CFSD, run West to 6th Avenue
Turn right and run North to Upas (North side of Balboa Park)
Run East across the park to trailhead and descend path to trail
Follow Trail until you climb a hill and spit out into a dog park at Prado Ave.
Turn right and run East across the bridge
Run past the fountains and museums to Park Blvd.
Run down Park Blvd. to E Street
Turn left and run West to 14th Street

--OR--

Deadlift
3-3-3-3-3

Then practice gymnastics skills: perform 20 muscle-up transitions (use foot assist if you don't have muscle-ups) and 10 handstand holds.

(If you want to see improvements, choose your weaknesses, not your strengths.)

Some pics from Thomas "T-Bumba" Stallworth, who is holding it down for us in the desert. Thomas said there isn't anything to do but fly and workout, so you know that CF Total is still going to be legit when he gets back.

Comments

[Aush]

haha...nice T.

[T tubma]

@ Aushh im always workin...even when im not..;)

[Aush]

Nice pic T-Bumba...question though...Why is everyone else working and you're posing for pics??? ; )

Come back safe man.

[Butt Wink Wayne]

T-bumba, keep rockin' CF out there man. You got anyone else to join in any WODs with you?

[t-bumba]

thanks guys...Ray ur right that total will be leigt when I get back..see u in september

[Trish]

T-Bumba - Glad to see you are doing well. Keep us posted and we will see you when you get back...take care of yourself and be safe.

[MICKEY]

Dani, good choice to let Sarah have her way--CJ learned that the hard way!

T-Bumba--take care and we'll see you soon!

George--you're an animal! Keep it up!

[davej]

CJ, Dani, Mary and CeCe-
Thanks for the tour of Balboa park. The run was a great way do do some sightseeing while I'm here. My my legs are still killin from yesterday.

See you in the morning - looking forward to snatches and I need to remember to grab a CF-San Diego t-shirt souviner!

Dave aka "Minnesota"

[CJ Martin]

Dani, speaking from personal experience, I suggest staying away from poles (particularly light poles) when Sarah decides she wants to go in a different direction - and if you do find yourself near one, try not to brace against it with your head. I have tried, it leaves a permanent mark.

[Dani]

The run was great. The highlight was when Sarah saw a squirrel and I had to quickly assess the situation. For a moment I thought I would grab on to the pole of the stop sign we had just passed - when that wasn't working I attempted to brace myself, but even with the extra pounds I have put on Sarah's will to get the squirrel outweighs anything I've got. In the end I decided to let her go for it...I provided a source of entertainment for Mary and Dave and for just a moment Sarah thought this was her big day.

Hope everyone has a great day. CeCe great job today - we are happy to have you as part of the CFSD crew.

[CJ Martin]

The run rocked! Dave from MN, CeCe (who just joined the 6 a.m. crew), Dani, Mary and her four-legged child Lily, and Sarah (the world's most beautiful dingo) and I opted to take in San Diego by foot. The route takes you through downtown to 6th street, and then up alongside Balboa Park before you drop down into a wooded dirt trail in the park, then over the bridge past the museums and fountains and back down Park Boulevard. The weather couldn't have been better as it was cool and misting. I couldn't bear the monotony of running as my principle method of exercise, but it was nice to mix it up and get outdoors. Plus, it's Sarah's all-time favorite WOD.
I hope at least a few of you opt to get out of the box today and go for a run.

[Ray L.]

Looking good T Bumba!

Split crew this morning, some choose to run and others choose to Deadlift. Robin and "A.B." you two did really well this morning correcting your form and getting solid lifts. Keep up the good work!

George send some pics ASAP!

[JakeE]

Safe flying Thomas and good luck during your deployment. Hope to see you back at CFSD soon and keep crushing that CF total out there in the sandbox!

[Justin]

Thank you for all the replies. I will definately take them on board!

[susan - Fitness Beyond The Box]

Hello to Thomas - be safe in your travels!

[Miranda and Tyson 801]

Hey Ray and Snax-
Thank you so much for the t-shirts. We love these...the rooster with the claws is great! Also, love the v-neck on the girl shirt. We heard that you guys wanted to send home some Blue Water too....we would have loved that! We seriously want to plan a trip back soon. Hopefully we will be coming down to do our Level 2 at Coronado when they post one next. You guys are awesome...love you all!

Miranda and Tyson from CrossFit 801

[CJ Martin]

A few carry over comments from yesterday since I was tied up all day:
George - 30 rounds! Damn. I am not looking forward to our rematch on 100 pull-ups for time if you're going to keep posting performances like that.
Justin, I would echo what Aush said. I would keep yourself moving, maybe doing some lighter technique work or gymnastics based workouts until you feel recharged, but there is always something you can work on even if you're not feeling up to a high intensity WOD. That said, we all need to be mindful of others when we're sick, so a few home workouts while you're contagious is probably a good thing.
Pat, you and all of yours from the 801 are always welcome at CFSD! Thanks for the kind words. We hope to see you soon.
Brad, you're a monster. I love that you opted for the Filthy Fifty, most people would have picked something a bit less rigorous. But you not only picked it, you crushed it.
Finally, Ron I hope you got those new PRs . . . and that you knocked down 12-20 blocks of protein and fat while drinking to Zone it all up.