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Tuesday
Jun262012

Rest Day

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Greg A with a solid "Russian" Swing

Congratulations to the most recent incarnation of the "Supple Leopard" pub quiz trivia team (Ryan J, Julie B, Sameer P and Andrew M) on their 4th place finish last weekend.  Team CFSBK has their eyes on the play offs!

Cleaning House

We're cleaning up the gym and will be donating everything in the lost and found (by the fridge) on the 28th. Please go through it to make sure you didn't leave anything behind without realizing it.  Also- starting today we'll be cleaning out the notebook crates below the sign in desk. There are a lot of abandoned notebooks in there taking up space, please take yours home, you can bring it back on July 3rd.

Global Kids

For many of us, our first experience as an international traveler left an indelible mark on our lives and was an important transformative experience. I was lucky to have received a scholarship to spend a summer abroad  when I was 16 and that experience changed my life  for the better. For sure, that summer fueled my passion for learning about new people and places all the time, and is no doubt a huge reason I am such a supporter of these programs for my own students. 

This summer, 11 of my students have an opportunity to spend 4 weeks in Kenya, working on technology-driven social entrepreneurship projects. This program is sponsored and mostly paid for by a US State Department grant. We are fundraising now to meet the difference between their scholarship and the cost of the trip. Together with their communities, we are raising funds to cover the difference between their scholarships and the cost of the program. Your donation can make a difference! 

At Global Kids (where I work), a youth leadership and global education program, we believe in providing those opportunities to students in our programs, many of whom attend schools where these experiences are not available to many.  This amazing opportunity is available to our students no matter their financial situation.

To learn more about the program, see bios of the youth, and find out more details about fundraising, go to : bardoli.globalkids.org, please consider donating at the aforementioned site. THANKS SO MUCH!

Best, 
Tene (Shawn's wife, Kamau's mom)

Rest Day Trivia Questions

1. What is the flat land adjacent to rivers called?
2. This baseball player was voted MVP in the National League in 1961, the MVP in the American League in 1966, and then went on to manage teams in both the National and American Leagues. Who was he?
3. The study of handwriting as a means of analyzing character is called what?
4. In 1998, the American Film Institute announced its list of the 100 Best Films of all time. Which film topped their list?
5. What is the set of the first coordinates of the ordered pairs of a relation otherwise known as?

Remember, no researching for the answers! They must come straight from your brain to the comments section.
___________________
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Reader Comments (33)

1._____
2. Frank Robinson
3.
4. Citizen Kane
5.)____

June 26, 2012 | Unregistered Commenterde hache tres

1. Littoral?
3. Graphology
5. I'm extremely irritated that I cannot remember this one.

June 26, 2012 | Unregistered CommenterSamir Chopra

#3 Graphology - fun facts to add in: you can't tell if the person is a man or a woman, what hand they used - example: I'm right handed but write with a left slant, or how old they are. Neat, right?

#4 Citizen Kane even though it should be Star Wars.

The other questions - non.

June 26, 2012 | Unregistered CommenterJules

5. I think I got it - Abscissa!

June 26, 2012 | Unregistered CommenterSamir Chopra

Littoral and Abscissa are incorrect, Samir.

Frank Robinson, Graphology and Citizen Kane are correct

June 26, 2012 | Registered CommenterDavid Osorio

1. Floodplain?
2. -
3. -
4. STAR WARS (jk, I know this is incorrect but wouldn't have remembered Citizen Kane)
5. -

June 26, 2012 | Unregistered Commenterasta

6am with Jess.

Did Sunday's WOD Rx: 5 rounds of 5 thrusters (115#), 10 pull-ups, 5 thrusters, rest 1 minute. 8:45. First 4 rounds went fairly well, all thrusters and pull-ups unbroken. Pull-ups fell apart on the last round and I did 6-2-2. I liked this WOD. Gave a real nice burn.

5. Projection

June 26, 2012 | Unregistered CommenterPeter

David: You are right and I am an IDIOT. It says "the set of the first coordinates of the ordered pairs of a relation." NOT "the element that is plotted on the x-axis"!

June 26, 2012 | Unregistered CommenterSamir Chopra

Asta and Peter for the win with Flood Plain and Projection!

Thanks for playing along!

June 26, 2012 | Registered CommenterDavid Osorio

I thought it was a pub quiz! You know, like what's in a harvey wallbanger? a singapore sling? I'm out of my league here!

June 26, 2012 | Unregistered CommenterJR

David, the correct answer for 5, should be 'domain' - a relation is a set of ordered pairs relating the domain and the co-domain. (Just like a function does, a mapping from the domain to the co-domain.)

June 26, 2012 | Unregistered CommenterSamir Chopra

Argh! Domain!!! Sorry about that Peter. Domain is the correct answer.

My B, homies

June 26, 2012 | Registered CommenterDavid Osorio

Worked up to 500 on the Sumo Deadlift. This has been a goal for some time now and I'm stoked to hit it.

June 26, 2012 | Unregistered CommenterFox

Re: the trivia questions - I'll take the physical challenge.

7am with Jess and McDowell. Thanks to the coaches this morning for letting me do my special-snowflake unilateral work while I'm trying to nurse this back thing I got going on. Went easy with "Bulgarians" at 20kg for 3x5. Tough movement, stupid name.

Also, double-thanks to Jess for helping me sub a movement in the WOD.

ALSO, thanks to Chris Fox for his reverse hyper tutorial. Very thankful today...

June 26, 2012 | Unregistered CommenterNino

0/5 on the pub quiz today :(

Thanks for posting the link up for Tene, mgmt!

Fox what are you guys working in AR today?

June 26, 2012 | Unregistered Commentershawn$

I knew floodplain and Citizen Kane. These are fun.

Strength Cycle last night with Colette--man, I just cannot get over how crowded the gym is every evening now. What a diff from Lyceum days.

I started yesterday on 3 hrs' sleep with a coop shift. I was NOT sure how everything was going to go down (or rather, up) last night. But it did. WOOT.
Squat; 185x5x3
Press: 87.5x5x3
DL: 205x5.

I have lifted 185 for five before but I think only one set. So this was exciting. Deadlift with a belt felt good--nice reminder of how/where to stabilize my torso.

Q to management: If the Total is July 11 and Tough Titsday is July 22, how best to recover between those?

June 26, 2012 | Unregistered CommenterCharlotte

I knew Citizen Kane and graphology. I love trivia nights. One of these days I'll get done work early enough and come down - be the new crossfit kid at the table.

Did sumo deadlifts today with Jeremy. My first time deadlifting since Foundations - 115#. Also managed to do three consecutive double-unders, which is a first!

June 26, 2012 | Unregistered CommenterRachael

A quickie workout post:

Parallette pushups: 14, 16, 12, 12, 20 (90s rest between sets)

Deadlift rep out (double overhand grip): 245x7

Getting back into strength training after being away for months. Felt really good to even attempt these again, legs feel plenty strong but grip is pretty much shot.

June 26, 2012 | Unregistered CommenterDan (almost) Rx'd

Charlotte - I'd defer to Jeremy and Margie, since these events are rum by them respectively, but the short answer is to pick the one you want to do. There is no way that you'd perform at your peak at both. Choose one and kick ass.

Shawn - Hips, thoraco-lumbar fascia, scapulae, cervical spine

June 26, 2012 | Unregistered CommenterFox

fox = sdl beast

June 26, 2012 | Unregistered CommenterMcGrath

damn, 500. Thats my big boy goal one day...

June 26, 2012 | Unregistered Commentershawn$

nice work fox.

here is a link of an impressive NBA potential athlete Damian Lillard who went to a no-name d-1 school and has rocketed up the draft charts. Looks impressive and fun.

http://www.youtube.com/watch?v=_Efmy8AT4Ak

June 26, 2012 | Unregistered Commenterde hache tres

Nice Video Dan.

re: that perry jones article: Christ, a 41 inch vert with no leg bend looks insane. Especially on a 6'11 guy.

The vertical jump is interesting. Ive seen a lot of different guys throughout my life who had 36+ verticals. There is no consistent build/body frame any of them had. One guy in particular had sticks for legs. Another guy was built like a little tank (think Nate Robinson). No matter how much more I squat and how much more Ive been able to squat, or no matter how much more ive been learned to engage and activate my hips and posterior chain--my vertical doesnt ever seem to increase by much.


Anybody remember those strength shoes?

LOL they still make em
http://www.footlocker.com/product/model:38557/sku:2007/strength-training-system-strength-shoe-mens/black/red/&SID=7111&inceptor=1&cm_mmc=SEM-_-Engine-_-Google-_-Plusbox&siorigin=pla

June 26, 2012 | Unregistered Commentershawn$

NBA Draft one of my favorite times of the sports offseason (sorry baseball fans)


Here's a fun link to historical measurements at the NBA Draft Combine Results:
http://www.draftexpress.com/nba-pre-draft-measurements/
Its highly sortable by name, year drafted, a bunch of things...fun to play with
includes
Height w/o shoes
Height w/shoes
Wingspan
Reach
Body fat
Vertical Jump
Bench Press (reps the NBA does it at 185#)


I remember a few years ago when Kevin Durant was getting made fun of because he was the only guy who couldnt bench 185#s 1 time. Who's laughing now?


Here's a link to a Historical NFL Draft Combine results which includes shuttle runs and 40 yard dash times.
http://www.cbssports.com/nfl/draft/history/combine/year


btw....weren't we going to do a CFSBK Draft Combine one of these days?

June 26, 2012 | Unregistered Commentershawn$

awesome to watch my strong husband hit 500 today!

I hit a measly 265 for my sumo deadlifts. That moved pretty good so I went to 275. That didn't budge. It's crazy but I talked with several folks during AM classes about not wasting time down at the bottom and committing to the lift...I should have listened to my own advice. ;)

I've got to admit that I don't hate the sumo DL as much as I did when we started. After 4 weeks, I'm now starting to get the hang of them.

June 26, 2012 | Unregistered Commenterlady fox

btw everyone who had donated or thinking about donating...Tene just told me the Kenya trip is off so DON'T donate.

If you already donated she will get the money back to you.

This is why the trip was cancelled:
http://www.dailyguideghana.com/?p=53081

June 26, 2012 | Unregistered Commentershawn$

Fox... most excellent lift!

Did Thursdays workout today with the one and only Peter H.
Bench - 45x8, 75x8, 125x8, 135x8x2
The shoulder felt pretty ok so I jumped it up 10#.
I will not spoil the surprise on the WOD. I did it in 8:10 RX.

June 26, 2012 | Unregistered CommenterDmak

Oh sdls....I really dislike you.


Hit 125, went for 135 and almost got up but failed just as I was getting ready to stand up. Again, need to stop psyching myself out. Goal for July is to hit 135.

Thanks to Josh for kickin me in the ass a bit. Thanks to Fox for the post-workout pep talk!

Looking forward to crush week, and am considering coming in for next Fridays open gym to attempt the sdl again.

June 26, 2012 | Unregistered CommenterShaye

Congrats on the five-hundo, Fox!

Sumo DL
WU: 95x3, 125x3, 145x3, 155x2
WORK: 155x6x3 (second guessing if I wrote that correctly... 6 reps, 3 sets) with :45 plank holds

6 min DU practice... I played for a minute or so and then got serious. Hit 10, hit 20... didn't quite reach 30. Got 24 and 25 in there. It's been 6 months without much practice at all so I know I just need a bit of time with them! My goal was 50 by my birthday earlier this month, which I didn't hit and sorta lost track of. I'm recommitting to Sept 1!

NFT wod with 20# db's and 16" box. 20# DB on sit-ups. Left leg struggled on those. I went really slow to try to get the correct alignment and not whack out my knee.

June 26, 2012 | Unregistered CommenterWhit

No rest for the wicked. After a day of groveling (successfully!) @ work, I trudged down to the box only to find I'd left my gym shorts @ skool. Luckily Jess pointed out the obvious that I could just work out in the clothes I had on and so the lovely DMak and I benched and dead lifted and pulled up.
Bench 115x8x3

21-15-9
Deadlifts @ 155
Pullups w/ small green band
9:07
What 10 minute cap?

June 26, 2012 | Unregistered CommenterPeter H.

Did Wednesday's box squats and workout with Coach Jeremy (first time!).

Learned some new foam roller tricks, then a nice change of pace on the warm-up with a 21-15-9 of OHS and hollow rocks. First time on that movement.

Box squats
(45x5, 95x5, 135x5, 175x5) 195x3x8 -- an appropriately challenging weight, the last reps of each set were tough but very much under control. Perhaps had a little more in me, but that can wait for next cycle.

WOD
7:25 - happy that I was working at a consistent pace throughout the middle of this workout.

June 26, 2012 | Registered CommenterRyan

Worked up to a DL PR of 395 sumo style, and definitely had something left in the tank. Onto the 400s

June 26, 2012 | Unregistered CommenterJoel w

Just signed up for the Titsday meet (and bought the meal - duh). All my ganstas (you know who you are), you should sign up too.

Box Squats - Fitness @ 90# with 10 knee push-ups
Thanks Josh for pointing out that I've been holding the bar way to low. What a big difference!

WOD 8:18 with knee burpees and a 20'' box. Just couldn't find my gas tonight.

June 26, 2012 | Unregistered CommenterKMo

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