1 Power Snatch every 30 seconds for 10 minutes @80-85%1RM
Then 5 Rounds:
5 Big Box Jumps 80-85% max jump
15 Ball Slams 25/20 or 7 Sledge Strikes Left/Right
Nice work to the April on-ramp class for getting in some mobility. Remember the more you sit, the more you need to mobilize! If you haven't already make sure you are checking out the mobilitywod.com website daily. There is some kick ass stretches that I know would benefit the majority of you.
- 891 57th St. Sacramento, CA 95819 | (916) 476-4174
Chris Lene
Next Newbie Blog Post will be regarding the BBQ party after… we will be taking care of the BEER and the Meat and the GRILLING… anyone willing toe prepare a small side… Chips, meatballs in a crock, cut up fruit, cheese spreads etc. if you bring something, please let me know in advance so that I have a running list of what is coming, I will have a good idea as to how much and how little we need. This party will follow directly after the Throwdown, so feel free to show up for both or the party after if you already have a prior engagement. Please use the comment section to post what you will be bringing so that others may see and not repeat. Thanks
MANAGEMENT! I mean TRAVIS.
Liz
Good Morning Honey Badgers..
Mama Badger checking in from LA.. How was your WOD yesterday? Mama Badger took the day off but I plan to do that WOD this am.
Sean and Edger when are you doing WOD4? I am back in time to hit it in Stockton on Saturday..
Assignment for the day. Try one thing at CFES that is out of your comfort zone either physically or mentally and practice it… Can be Mobility, OLY, Gymnastic Work.. Doesn’t matter just get uncomfortable..
Liz
And i meant to say Rocklin Saturday for the WOD.. And Lene.. I think it goes without saying this Honey Badger will be bringing the WINE!!
Scott Charles
Liz: I think you meant “WHINE”. I notice your team was featured on GLEE. Nice!
Chris: BBQ! Sweet!
Scott Charles
Brooke: the quad-hip stretch has done wonders for me. I remember the first time I did it, thought it was torture. Now if I don’t do it least once a day I miss it.
Thanks!
Sean T.
Liz – I’ll be doing WOD for with everyone else on Saturday in Rocklin. See you there. Anyone else from team badger working out tomorrow? Was going to try to make open gym tomorrow night to work on OHS.
Sean V.
Oh, OHS… How I love to hate you.
Anyone got any predictions on when these guys are almost sitting up? This torture does wonders quickly.
Edgar
Liz-I am also doing the WOD on Saturday. I am not sure if Ill be able to make it to Rocklin… if not–Ill be at CFES that morning to get it in. Sean, I am also going to try to make it to open gym tomorrow to work on the numerous things I need to work on.
Shem Stygar
I agree, the quad hip stretch was torture the first month, now its that darn inchworm crawl. Good luck with all the fun stretches newbies!
Chris Ballas
I heard this was the place to come to start making predictions on The Newbie Throwdown. I am willing to bet my dog “SANDY” that THE ORPHANS are going to destroy everyone!!!
Granpa John
For the Newbie Throwdown BBQ, count me in for four boxes of Mix Green Salad – http://www.ebfarm.com/Products/Salad/index.aspx; plus homemade balsamic olive oil dressing.
Adam Kreger
Dang…another day with nothing but Throwdown blog talk to remind me of what I’ll be missing out 🙁
….Im gonna miss this epic event; however, I’m validating golfing in Carmel as an acceptable excuse.
Scott Charles
Shem: haha the inchworm destroys me. I guess I need more practice.
Chris: I can’t believe you would actually make a bet to give up a dog. What’s the catch? Or do you mean you’re making a wager WITH your dog? In that case I doubt if the dog could actually consent to a wager.
Monica
Honey Badgers – I also plan to come in for open gym time tomorrow to work on my (long) list of items for improvement.
Liz – I also took yesterday off, but am planning to go in tonight and tomorrow morning to get a few WODs in before the weekend.
Liz
Team Orphan…
You should name your team Sandbaggers.. All of you have been hitting CFES for over 2 years.. About time you got the balls to actual compete in something..
Ballas the Honey Badgers will take your bet my dog Oliver would love a new roommate.
Sabrina
Ballas, sounds like a dog you don’t love very much. Is she a yard terrorist?
Chris Ballas
You guys need to watch Little Orphan Annie “the movie” this weekend. And brush up on the name of her dog.
brother mike
Quad hip used to be a cursing filled painfest, then there was the foam roller lever shoulder stretch to barbell, then foam roller shoulder stretch to kettlebell, then we upgraded to the sampson complex (generally enjoyable, yet the splits should be reserved for 12 year old Romanian gymnasts) and after we got used to all that, because seeing us contort and twist in the same old ways was getting dull, Travis introduced the 3 minute paleo chair.
After doing the paleo chair for 3 minutes I am convinced that Travis’s paleo chair lunch (see the blog pic from the other day) is really a new fad diet he is starting. You have to eat every meal sitting in paleo chair position and you can only eat as long as you stay in that position. Guarantied to lose weight and eat less, also guarantied to improve your squat and snatch.
Sabrina
Sorry Chris, that reference was a little too “meta” for me while still only on my first cup of coffee.
Ashley Drummond
All I can think about is, how the heck am I going to get that 90# OHS? If there’s a will, there’s a way, right?
Also, not that I’ll be doing any for WOD4, but I’d love to work on muscle up technique with anyone else who wants to sometime soon. Watching Cherie practice the other day was so inspiring and they look like a lot of fun!
Liz
Ashley.. Do you have lifting shoes? They will be a big help on OHS.. Not sure I would ever say MU look fun but agree that watching the CFES girls knock them out is super inspiring..
LOL Ballas.. Still think your team name should be Sandbagger
Sean V.
Orphans… Lol. I’ll take a Chupacabra over an orphan any day… Hell, I’ll even take an anal pouched weasel ver an orphan. The sun won’t be comin out tomorrow for you, little ones, bet your bottom dollar.
brother mike
Nomination for hottest new nickname: “Mama Badger”
Sabrina
Orphans, I would pay real cash money if your team does the competition in this outfit. And ends the day with a group song. http://www.youtube.com/watch?v=rP4iYW90HCs
Cherie Nabeta
I think you should get bonus points for team mascots!
Scott Charles
Sabrina, so would I. Do you want to write the captions?
Scott Charles
My mascot is Dogfish Head 90 Minute IPA.
Chris Lene
Ballas, you might want to reconsider any bets… if i let everyone know about your betting history against me, they might all take you up on any other bet you make. Everyone ask Ballas about his SUPERBOWL BET AGAINST LENE…. I LOVE DUHHHH BEARS!
angela
What a nice looking group of on-rampers. It’s painful, but be glad that we do that around here. Believe it or not, that stretch is going to get easier.
I kinda took a trip down memory lane today (because we never used to stretch like that) and looked at the blog from Jan 1, 2009. I never knew whose photo that was, BUT NOW I DO. YOU SHOULD ALL CHECK IT OUT.
Have fun with that one today.
Kelli Brogan
One of the great things about CrossFit are all the stretches. After only two weeks of On Ramp, my back,hamstrings and IT band feel better. Now if only my body didn’t feel so tired…
John Michelmore
Speaking of mobility, anyone else signed up for (or considering) the Movement and Mobility Trainer course to be put on at CFES on the 3oth??
Josh Stonier
So, I totally underestimated how difficult those muscle-ups would be after all the over-head squats. Wow. I didn’t even want to raise my arms above my head to reach for the rings. Just a fair warning folks, save your shoulders! Don’t strict press #120 every set of OHS. Wrecked me.
Scott Charles
Chris: thanks for endorsing team BEAR. Much appreciated.
Chris Ballas
That’s the Chicago Bears!!!
Lene, hope that $ went into Aubrianna’s college fund. Notice I avoided you this year before the NFC Championship.
Sabrina: I wonder what they call the fetish of dressing up like little orphan Annie and doing Crossfit is. Ask Trey and Mike, they were rattling off freaky fetishes @ the 6:00am class on Wednesday.
Sabrina
Yes, Christ, I’ll be the first one to acknowledge that my husband is disturbingly well-informed about freaky fetishes. I’m just grateful he chooses to share them with all of you and not me.
John_Carey
Good work April On-Rampers!! If you come to the Newbie Throwdown remember to support Team WORK (Force * distance) — we do CrossFit in all it’s technical splendor! 🙂
Sabrina
Oops, that should be Chris, not Christ. I mean, I know you’re a valued member of Team Orphan and all, but as of yet, I haven’t observed that you walk on water.
Scott Charles
Sabrina: how about walking while making water? Does that count for anything?
Scott Charles
Anyway about mobility wad, the paleo chair position is tough. I can’t do the 10 minutes KStar talks about, but he said break them up. So I figured I can do 20 @ 30 seconds and work my way up.
Cheers.
brother mike
I am going to do the 10 minute paleo chair tonight. Looking for volunteers to come lift me out of it.
Bryant H.
As a result of the fact that Justin refuses to get on Facebook to witness my accomplishments, I wanted to share with you all that I got my first Muscle Up today and this is my third one that they captured via someone’s Iphone. Thanks a ton Justin for all the work you put in prior to me leaving for MD. I credit this to you and those who sat with me and struggled with muscle ups that day.
http://www.youtube.com/watch?v=T4hSKyaztaM
Loren
Way to go, Bryant!!!! Glad to see you’re kicking butt in Maryland.
Matt Brogan
Sabrina- the thought of Ballas doing overhead squats in a Little Orphan Annie outfit just made me throw up in my mouth.
Olga B
Honey badgers on Glee, Chupacabra on Bones – somebody from Hollywood has been reading our blog. Next there’s going to be Fill the Bucket on Hell’s Kitchen, haha…
Shem
After all these random comment posts, I’m wondering where this will all show up on the Google Search Bar?
scott charles
Olga: nice call! Just got done watching Bones! Where they proved no such thing as Chupacabra. So that takes care of that.
Sean V.
There will be no such thing as a Scott Charles after this Throwdown is over!
Kari
I don’t think anyone but chris or Dave could look better!
Liz-save it!! Never have a free Saturday and you know it! Hold a competition on a Monday and I’m all good!!!!