Some thoughts that came to mind as I read Adam’s post. One, I believe it’s valuable to reserve a bit of the “good neighbor policy” in all relationships, including family.
Being a good neighbor means asking permission, never assuming, saying “thank you”, and generally being considerate of the other person at all times.
The other thought was that we get caught off-guard when the person who is threatening us is someone we know. Especially when it’s a close friend, lover, or spouse. We get stuck in the “I can’t believe they’re doing this to me” thought pattern and are unable to get challenged and into action.
Jon, Tony, Taiga, and Daniel spend a few hours at the range on a beautiful Sunday afternoon.
WOD 100312
Target Practice, 30 minutes
Complete as many rounds as possible in 10 minutes:
100 meter weighted carry, 55 lb
10 weighted sit-ups, 55 lb
5 dumbbell split snatches, right hand, 55 lb
5 dumbbell split snatches, left hand, 55 lb
Jim, Daniel, Yuka, Matt R, Tony, Matt S turn out for the first CrossFit Missoula challenge at the Montana Athletic Club (now the Peak Health and Wellness Center) during the summer of 2006.
I thought I was going to write about my three years running a CrossFit Affiliate. I was going to say how challenging and rewarding it is. How I felt that CrossFit Inc. continues to raise the bar on the fitness industry and that those who are unwilling or unable to keep up, drop out.
I was going to celebrate a lot and complain some.
Three years seems to be quite a milestone. Not just in CrossFit, but also for new businesses in general.
Instead, I just want to thank you, and say that I’m looking forward to more of everything that CrossFit represents: fitness, community, virtuosity, rigor, and accountability.
Thank you members, mentors, coaches, trainers, CrossFit Inc. and staff! You make owning a CrossFit affiliate the best “job” in the world!
Also, be sure to head over to the updated Photo Albums page to see some of the photos from our past.
WOD 100310
“Nate”
Complete as many rounds as possible in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 2 pood (75 lb)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Emily finishes up a new personal record with five deadlifts at 80 kg (176 lb)!
WOD 100310
Three rounds for time:
Run 750 meters …Three rounds of: …10 knee to elbows …10 squats
You will begin each round with a 750 meter run. Following the run, you will complete three rounds of 10 knees to elbows and 10 squats. That’s one round. The full workout contains 2,250 meters of running, 90 knees to elbows, and 90 squats.
“You can’t come in my kitchen, kick my dog, and take a box of ball points!”
WOD 100309
Deadlift 5×7
Peruse the internet and you see lots of weightlifting rep and set schemes. There’s no magical combination. The number of sets we’ve come to appreciate for all our strength days is seven. Seven sets of one, two, three, and five reps seem to be fulfilling our need to move heavier and heavier loads.
Our seven sets start at 80% of rep max and proceed to 85%, 90%, and 95% before attempting a personal record with 101% plus. We then finish off with two drop sets between 80% and 90%.
