Bench Press
5-5-5-3-3-3
10-9-8-7-6-5-4-3-2-1 of:
Bench Press BW/.75BW
Feet Elevated Ring Row
I think its about time we all get serious about becoming superheroes. This will not be an easy task. We will all need to put forth time and effort. I believe that if we all follow this checklist we have a chance.
1) Pick a costume. A true eye catching costume will be your best bet. Something that no other superhero has and it definitely needs to be original. Are you going to wear a cape? That's a tough one. I've heard of superheroes before who get theirs caught in tight places. You need to imagine yourself preforming cool superhero tricks in this costume you've created. Will it work? Not sure I want shiny boots getting in the way when I'm doing rope climbs!
2) Pick a power. If you're serious about becoming a superhero then you're definitely going to need a power. No one is going to believe you if you can't do anything cool. I want to be elasti girl. So since I took that power you all are going to have to come up with your own:) Brady is spiderman so sorry folks that one is already taken too. Some other examples are: be as strong as Rob Orlando, as quick as Chris Spealler or tough as Iceland Annie. Todays bad guys are bigger and badder than ever before so make sure you pick a good super power so we can handle everything.
3) Training. Committing yourself to some serious superhero training is what its all about. Are you willing to put in the time to really perfect your power? Not everyone who wants to be a superhero actually becomes one. Can you focus your time and energy to be better than you ever thought imaginable?
4) Need secret headquarters. Where are you going to hide your costume and all your gadgets? You can't just wear this costume in front of your employers or you might blow your cover.
5) Keeping a secret identity. I don't remember the last time I saw a superhero walking the streets in broad daylight. They only come out when they are really needed. Maybe you can pretend you're bad at something then when it shows up in the WOD you can let your superpower out? Hmmmm, I think this is how we might be able to win the games.
6) Villans. This is the last of the list but definitely one of the most important. Who and what are we going after? They should be smart but we gotta be smarter than them. They need to be powerful but we gotta be more powerful! They will be quick but we will be quicker!
See? It's that simple. Just follow the list and voila, you're a superhero. We need to remember what comes with having great powers also comes great responsibility. Good luck to all of my fellow superheroes in training.
Loren
Your secrets revealed…Ah ha! Frikin hilarious!!! I love it
Tashnelson
January on-rampers, read last night’s message about a get together on Thursday.
Great idea Brooke; show me what ya’ got!! I would tell you my powers, but then I would have to kill you and too many people depend on you for great coaching!
Shem Stygar
Intetesting thoughts Brooke! Clark Kent walks around in public and doesn’t have a secret identity though. Can I settle for just being a regular hero? These superheros have too much drama.
Chris Lene
I simply want to be Travis!
scott charles
Hey! Travis was my secret identity! Dang.
brother mike
Hmmm, after a little thought:
1- Not sure on the costume, but it would have to have a codpiece. No superhero costume is complete without one.
2- As for the power, it’s all about speed baby!
3- I think I am good on the commitment part.
4- Simple, the pain shed is the perfect hide out.
5- I am horrible at keeping secrets and I tend to stand out in a crowd, but maybe the obnoxious disctraction of my everyday identity will make my identiy as a superhero less likely to be discovered.
6- The villain is always Cantman- the I can’t do this guy. Take out Cantman with a vicious bitch slap.
You forgot a sidekick. Every superhero needs a side kick, like Batman and Robin, the Green Hornet and Cato, Travis and Stella. Currently taking applications for a sidekick.
dawn
I pick Wonder Woman…Duh! I would have been happy to simply be Brooke, but apparently she is allergic to cats and I like cats.
Olga B
Secret Russian agent Salt, obviously…
Still working on jumping from truck to truck on the freeway.
Harlan Karnofsky
Is Charlie Sheen a Superhero?
Big Rob
I am Mr. Incredible, only thing that kinda pissed me off is when I had an animated movie made about me and I didn’t get any of the royalties from it.
Lol, just so yall know I once asked a kid if I was the young buff Mr. Incredible or the Old Fat one and the kid was like “you’re the middle aged one, you’re not that fat”.
I then threw my little car down the street in frustration.
brother mike
http://games.crossfit.com/features/videos/hanging-out-norcal
Games love for our very own superheroes!!
Sabrina
Bro Mike, the codpiece is like the 50-year old dude’s red Corvette. It’s classic overcompensation for perceived shortcomings.
Cherie Nabeta
Sorry people…Travista the Tyrant is taken!
cort
Cherie! It’s 9:45! Where is your superhero rundown!? As soon as I saw yhe word costume I knew you’d be in! …likely with a spreadsheet analysis! Bring it! I can’t wait to see what kinda superhero you are!
Cherie Nabeta
Joker and Robin is taken too! Anyone need a costume? I likely have one.
Cherie Nabeta
Cort…you know me all too well. Went straight to the Halloween pics! LOVE LOVE LOVE this post…will have fun w/ this one.
brother mike
Wow, going straight for the shortcomings. As someone who grew up with Cameo on MTV, the codpiece is just cool and it protects the jewels.
http://www.youtube.com/watch?v=MZjAantupsA
John_Carey
nice one Brooke 🙂
My super power is authenticity and connecting with people — banisher of bullshit — revealer of radiance. My physical practice is to push through my own mental blocks and perceived limitations, to go father than I ever thought possible.
Of course, as we grow in our power (and by choosing a path and dedicating years of practice towards it, you WILL grow in power), there is always the chance to misuse it and take the turn towards the dark side. Be vigilant!
This little girl made the dark turn early in her life, but she will make a great Sith master!
http://www.youtube.com/watch?v=d5mK7dzyUkM
Matt P
Travis totally stole that interview.
Sabrina
You want a real-life superhero? This guy: http://www.latimes.com/news/nationworld/world/la-fg-japan-quake-scuba-20110317,0,7192950.story
brother mike
Wow, Sabrina, that was a tough article to read and stay clear eyed.
Matt, Travis did steal that interview. He is like the brother I never had. Justin is like the brother I have.
We are forgetting one thing about the superhero costume. The superhero costume we are most familiar with is a crossfit t-shirt, camo board shorts, lond WOD killer socks and a pair of Innov8s.
Sarah
We already have alot of superheros in our midst -e.g., Jon Bik, Ryan Hall, Dave Wright, Steve Eggert, Pat and Anne Harty, and every mom out there.
To raise the bar for me, I’d like to be a Jedi Knight. The mind is the worst villain and the best power. And, a light saber would be pretty cool to wield. I have actually referred to Travis as “Jedi Master” for 4 yrs now.
Eileen
Oops, that last comment was mine, not Sarah’s. Should have seen that she’s logged in under my email.
Jen
Lets make East Sac #1. Vote on the KCRA A List
http://kcra.cityvoter.com/crossfit-east-sacramento/biz/607570
Jen
Also vote them for the best personal trainer!
Olga B
Yay, Jen!
Our X-fit isn’t on the best personal trainer list though, :/
Matt P
Brooke- that was a fun blog post, maybe your super power should be to be able to get your score posted on the CF Open Leaderboard… just a thought.
Sean V.
Dare I say it? 3 minutes till Open WOD #4 (hopefully)!
Sabrina
Well, f#$%! 10 muscle ups?
Sean V.
How about muscle-ups, period?
='(
Amy
Oh em gee!!! WOD #4 is brutal!!!
Hollis
Well at least I don’t have to worry about planning my rest days for this WOD.
John_Carey
That workout is ridonkulous! Sean, you gonna do that? 🙂
Josh Stonier
Alright, thoughts about WOD 4? I’m a little surprised. But I like it.
Sean V.
Yes… er… I’m gonna try to. Lol.
Sabrina
So, 4-5 minutes to do the burpees, maybe 3-3 1/2 min for the OH squats, and then flinging myself around uselessly on the rings for the remaining minute or so? LOL.
Jen
If you go to the vote for us link, you can use the drop down menu and vote that way.
Hollis
The challenge for me won’t be the muscle ups actually. I’m more worried about having to finish the burpees and OHSs in under 10 mins. If I even get my hands on the rings I’ll be happy. Then everyone can point and laugh as I attempt an MU.
Cherie Nabeta
I’m puttin on my cape and mask and going outside to work the rings NOW!!!
LauraB
I’m with you Hollis – I figure I have 10 minutes to complete the burpees an the OHS! Maybe, just maybe, I’ll get to do one big kip on the rings to attempt a MU.
Jen
BEST PERSONAL TRAINERS-http://kcra.cityvoter.com/crossfit-east-sacramento/biz/607607
BEST GYM – http://kcra.cityvoter.com/crossfit-east-sacramento/biz/607570
Vote and make them #1 guys and gals!
Cherie Nabeta
Not presuming I can get thru the 30 OHS but just in case
suzi
I think it’s time to let your superheros out. Good luck!
BlakeB.
I’d like the power to do OHS and MUs unbroken. Now that’s a power
That and flight would be kinda cool.
Olga B
Well, we know now that Adam has a superpower of premonition since he posted a pretty good article on OHS yesterday, huh…
Big Rob
Damn you CrossFit gods….damn you!!!!
adam k
You got it, Olga. I let the cat out of the bag once I had a vision about the OHS….and then the CF Gods F**KED me by putting MU’s in the workout. Karma’s a bitch.
Sean V.
I hereby ban Adam from prophesying hard shit to be in the workouts.
Matt P
I bet we see a whole hell of a lot of additions to the MU club this week at CFES.
Edgar
Just getting around to see WOD #4. Pretty funny! Apparently CFHQ realized that making the WODS accessible to the masses was a stupid idea! : ) Yet to attempt a MU but it looks like this is the week!
Granpa John
We have four awesome gods: Justin, Travis, Chris and Brooke. Their secret superhero identities must not be revealed to the outside world. These are safe with us, invested in the CFES family.
Sean V.
I am gonna get a muscle up this week dammit…
…………. DAMMIT!
Justin Riley
I love watching the rings get their use after muscle ups get announced for competition. I think Matt’s right, we will see a couple mu’s this week.
Josh Stonier
Very exciting. Keep the camera close. Bets on how many new additions to the MU club this week? My guess: 7. Who are they going to be?