WOD 11/4/08

Rest Day!

Get out and vote. You have been granted a right to make change in your country, so use it. Regardless of your political persuasion or the outcome, I think we can all agree that whatever happens will bring about an interesting new era in our country’s growth – be it McCain or Obama, let’s hope for good things to come from it.

Besides that and resting, go to San Francisco CrossFit’s blog site and read the posts “Motor Solution” and “Pressure, Architecture and Mastery”. They should be near or at the top of the site. Both posts are excellent. I always visit SFCF’s site due to the incredible wealth of knowledge Adrian Bozman and Kelly Starrett have and dole out upon the world. Both are incredible coaches and have great insight into human performance. Coach K-Star is a successful physical therapist by trade and Boz is a very intelligent and diverse individual on all fronts of athleticism and conditioning.

I tend to hit a list of blogs on a daily basis, all of which I find very informative, insightful and entertaining. SFCF is one of those and if you are like me, I would highly recommend checking in with them on a daily basis. Scrolling through their archives wil provide invaluable ammo for your personal data arsenal in our never ending quest for self-improvement.

On a final note, I had the pleasure of running Aaron M. through a heinous WOD on Saturday called “Ursa Minor”. It involves a Bear complex, bench press and L-Pull ups. I was thoroughly impressed with Aaron’s intensity and tenacity. Aaron is all about the Warrior’s Spirit and fought through that WOD something fierce. Some pictures are posted in the gallery of Aaron doing battle with the bear.

Our other clients have been doing great as well. I have been flu stricken for the past 5 days, but I have heard great things coming from Allison about everyone’s efforts. Jean moved some serious weight on her ME day of deadlifts and push press and continues to be seriously dedicated to the program, and it’s working for her. Deb banged out 3 solid pull ups on her own with no assistance which is proof she’s making serious ground. Jen and Burke have been showing solid improvement every time they step into the gym and are showing it in their times, weights and body composition. Brooke did a helluva job on “Hell”, beating out everyone in the process. Vatsala is showing strength and metabolic improvements and proved it when tackling “Helen” with a smokin’ time. Steph R. is losing weight and has killer commitment to CF and on all her efforts and is turning in great times. Michelle is smoking along like usual and actually beat my time in a WOD! Everyone is making gains all around – fitness, weight loss, confidence, you name it. Awesome! Keep up the great work!

OK, go take it easy and we’ll see you on the flip side!

One thought on “WOD 11/4/08

  1. aaron

    it that what it’s called, “ursa minor”? i would say heinous is a pretty good description of that wod. i aint gonna lie, i was in the hurt locker for a couple of days. the sf crossfit site is pretty cool, there is an article written by coach k-star regarding something called “snitting”, very cool article, pretty much says all that needs to be said.


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