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WOD 10.4.10

Complete 5 rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 3 or 7 reps
5, 10 or 15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.
Back Off Week
Traing intensity will push back up starting next Saturday

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]


Kit Zipf placed first at our 2010 Fight Gone Bad event.  I asked Kit if he could let us all get to know him a little better and he sent me the following message.  Enjoy!

I like long walks on the beach, and puppies....oh shoot, wrong bio....I was a two sport varsity athlete in high school (squash and baseball). I was recruited and played four years of varsity squash at the United States Naval Academy, where I held team captain my senior. In my four years, I helped my team to its highest national rank in over 10 years (10th in the country) and the winningest single season record ever in college squash (27-8). Prior to doing CF full time, I learned Oly-lifts from some very good coaches while at Navy (Coach B's brother-in-law...lets just say he also knows his stuff and has an olympian child) as well as had done some CF workouts with squash skill work intermixed. In March of 2009, I switched to CF full time in preparation for my commission as an officer in the United States Marine Corps and my six months of follow-on infantry training at The Basic School in Quantico, VA. Currently, I am awaiting training as a Student Naval Aviator in Pensacola, Florida- aka, they're going to teach me how to fly.

My home is not 10 minutes away from CrossFit King of Prussia, and have spent a significant amount if my time home with Aimee Lyons and my friends, coaches, and teammates of CFKOP. Through CFKOP I have earned my Level 1 certification, trained for the CF Games Sectional Qualifier (23rd of 118 plus individual invitation for regionals), helped our Affiliate Cup Team qualify for the CrossFit Games 5th place performance at Central East Regionals, and helped our team to a 58th place finish at the CrossFit Games.

CF KoP is my home box, and they truely are second family to me as they have transformed my training but most importantly saved my father's life and my mother's sanity. I dragged my father into CFKoP the same week he was diagnosed with type 2 diabetes. He could only do 3 squats to a 29" box as well as had blood sugar above 300. 15 months later he has a 295# deadlift, a 215 FGB score, and a consistent blood sugar of 100-110. Thats what a community can do for people.

My training revolves around my weaknesses, what I really want to do, what I know I really should do, and ultimately do what I really don't want to do- regardless it all usually hurts, the good kind of hurt. I have no real rest work schedule. I've done 3 on/1 off, but have found that a randomized schedule in terms of number of training and rest days in a row works best for me, and is a lot less stressful if I miss a workout. I've done 6 months of the Wendler 5/3/1 program prior to the Games coupled with WODs specifically designed by CFKoP for the athletes competing. Currently I follow the CF Football strength WODs as Rx'd, as well as do met-cons from either CrossFit King of Prussia, CrossFit Main Page, CrossFit Football, CrossFit Endurance, or from the sadistic crossfit depths of my own mind. Ultimately it depends on equipment and time available. I eat Paleo most of the time (sorry no percentage of how often I eat Paleo, that's out of my scope of mathematics), dabble with intermittent fasting, and have a general disdain for all grains...with the exception for beer...(that Bierkraft gift certificate went to very good use!)

It was a privilege to have the opportunity to push hard on such a meaningful day. It was truly one of my most memorable moments I've ever had among the CrossFit community.  The community you have developed is exceptional and seems to be a real family. When Mike Voigt said told me to come to CFSBK for FGBV, he said only one thing about it, "they do it right." You absolutely do it right. Keep it up.

Tomorrow we unveil October's Athlete of the month!

Reader Comments (23)

Attention Josh Martinez:

The next time I ask you for martial arts recommendations, please hit me. Hard.


Too Old for Muay Thai
October 4, 2010 | Unregistered CommenterMichele
This blog is starting to get a little kinky.
October 4, 2010 | Unregistered CommenterSamir Chopra
I believe that would be a black bandana...
October 4, 2010 | Unregistered CommenterFox
Karin - Not sure that you check the comments section but I've got some info a real sweet dog for you, if you and Lenny haven't found one yet.

October 4, 2010 | Unregistered CommenterFox
Fun noon class today with many coaches! Laurel and Shane in class, Fox in charge. (Large and in charge?)LOVED this. Fun with handstands, HSPUs, and rings. Laurel and I did a one-leg-tuck modification for the front lever work, plus supported each other as we came out into parallel. I did 4 rounds of 3 reps, 5 reps on the pushups. 3-4 negative HSPUs, plus one assisted.
October 4, 2010 | Unregistered CommenterCharlotte
I second Charlotte on the nooner, save for the fact that I was mainly watching Charlotte and Laurel gymnasticize on the rings and then occasionally accepting a heave up from Fox and Shane.

Fun to be upside down a lot, though I was kind of shocked to realize how little I ever use my lats. Like, in life.
October 4, 2010 | Unregistered CommenterRobin
Weird workout for me, reminded me of why I love CF so much.

Started with handstands, and had a few PR holds (I'm guessing) and then was getting so much helpful critique that I whacked myself out of rhythm and finished pretty poorly.

Frustration continued with the inversion work...I realized I had never really done it before, and it showed big time. Slowly it started to make sense and by the end I was getting in extra work after I had done my 3 rounds because I was having so much fun with it.

Crossfit for me is often about perspective- finding small successes and realizing that generally you are always progressing, even when it doesn't seem that way.

Great workout guys, a wonderful exploratory experience on Backoff Week.
October 4, 2010 | Unregistered CommenterNoah
5pm Group Class

Warm-UpSome DIY Foam Rolling750m Row @ 18 s/rFoam Roll Quad/T-Spine/CalvesLAX Glute

Handstand Practice, 10 MinutesRealized I'd barely if ever actually done kick-ups to a partner, always to a wall or freestyle. Played with that and some parallette kick-ups with Debbie

3 Rounds NFT4 Slow single leg tucked lever descents15 unbroken conventional push-ups

the 15 Push-ups were very hard, I tried to decrease the volume on the ring work and focus on making them as slow as possible. Really curious how my lats will respond in a few days. I also got more volume in at 6am, 7am, 7pm and 8pm doing some demos. VERY happy to see that my ring strength hadn't de-trained as much as my push-ups

Great working with D-Piddy

There are now toilet paper and hand towel dispensers in the bathroom.. and garbage cans that you don't have to touch with your hand!

October 4, 2010 | Unregistered CommenterDavid Osorio
Post! Or it's lashings for J-Bay-Lo!
October 4, 2010 | Unregistered CommenterFoxy
Usual warm up + descending powersn/sn to 50kg

Snatch: 70x1x5

Single Leg Squat: 5R,5L+40# vest (5R,5L)x3, 4R,4L+bands 3R,3L

HSPU: 5, +light vest 5x2, 4

blah blah blah...

October 4, 2010 | Unregistered CommenterYoon
btw, the new hand soap is mighty tasty!
October 4, 2010 | Unregistered CommenterYoon
Posting at the personal request of Fox...

That inverted-lever-thing was awkward. Thought I had it, then it would fall apart real quick. Awkward, frustrating, but somehow still fun. I need to do more of these.
October 4, 2010 | Unregistered CommenterPR
My shoulders are fried. Actually my right shoulder is. I'm a little nervous about this upcoming snatch and handstand cycle. Should I buy one of those baseball pitchers' ice-for-yous-shoulder packs?
October 4, 2010 | Unregistered CommenterSamir Chopra
No lashings please! Here is my post!

I really love back off week. I had fun with the inversions but was frustrated with ring push-ups, which were harder than I anticipated. Thanks David for helping me out. My favorite part of the night was swinging on the rings once class was over.
October 4, 2010 | Unregistered CommenterJessica Bailey
Nice intimate 5pm class with Coach Fox tonight.

Partnered with David on the handstand and ring work. LOVE this stuff! Want to do more!

Got a little lost in the play. Think I ended up doing 5 rounds of 4 or 5 front lever practice. Alternating single leg out position. Played with the swing up to inversion on the higher rings. Push ups were hard! Ended up doing about 3 reps at a time.

Always fun with David.

Flew out after class to go see Pina Bausch at BAM. If you want to see a whole different kind of moving, GO!
October 4, 2010 | Unregistered CommenterDeb
Strength Cycle.

Back SquatWarmup: 45x5 95x5 135x5 205x3Work: 225x5x3 PR, and 10 lbs heavier than my 1RM. 2 wheels w00t.

PressWarmup: 45x5 75x5 95x5Work: 125x5x3 PR

DeadliftWarmup: 135x5 225x5Work: 290x5 PR, and 5 lbs heavier than my 1RM.
October 4, 2010 | Unregistered CommenterJoe
Pretty fun night tonight at sbk.

Warmup:-light droms-foam roll lovin'~3:00 row (should have been 4:00 but I was on the erg with the super wonky seat and just couldn't take it anymore)-10 min handstand practice

Ring wod: 3 rounds-modified one legged front lever: 6, 4, 4-ring pushups: 5 reps, 1st set high and other two low. (super hard stuff!)This was really alot of fun!!! Great working with Carrie and Teresa! Both did awesome with handstands and levers. Especially awesome to see Teresa make the leaderboard with a freestanding handstand of :38!

And I agree with jbails about how much fun it was to swing on the rings after class. I love every chance I get to act and play like a kid!
October 4, 2010 | Unregistered CommenterJess
Strength Cycle A, Week 7

On Friday, I met my major goal for this cycle, so I was curious if I would have any juice today.

My work weight for squat tonight was more weight than I've ever squatted, for any number of reps. Ever.

Back squat: 45x5, 75x5 95x3, 115x3 135x2, 145x1, 150x3x5 (PR.)

Thanks Julie et alia for the moral support; feeling everyone's support and and energy during heavy sets is pretty fracking amazing.

Press: I don't get why I righteously fail at 50, but move 47.5 easily.

33x5, 38x5, 45x1, 47.5x3x5.

Deadlift: random w/u, 150x1x5 (work weight PR.)

As I lay on the mat trying to recover after that first set, I realized that we only do one set of DLs... Hallelujah.

P.S.: If you want to exhaust an allegedly inexhaustible appetite post-WOD, try about two and a half pounds of chorizo and guacamole.

You'll tap out. I did.
October 4, 2010 | Unregistered CommenterMichele
p.s. Those are some solid improvements Joe! Can't wait to see what your final numbers end up being. Nice work!
October 4, 2010 | Unregistered CommenterJess
It wasn't slow, or methodical, or close to any kind of perfect execution, but that's the first time EVER that I got to hang upside down on the rings! Exhilarating!
October 4, 2010 | Unregistered Commenterdevi

I just want to thank you guys again for hosting such an awesome event. As said before, "you guys do it right," and you most definitely do.


250m Row40 KB Swings (1.5 pood)500m Row30 KB Swings750 Row20 KB Swings1000m Row10 KB Swings

Time: 14:30

I will see you all again sometime. Best of luck, be safe, train hard, and most importantly, take care of each other.

Very respectfully,

Kit Zipf

October 4, 2010 | Unregistered CommenterKit Zipf
Partners with Charlotte at the noon class. I love the noon class!

Handstands and handstand push-ups: 2,1,1,1 on the handstand push-ups. Attempted a freestanding negative and did an elegant faceplant. So much more challenging when I have to keep myself steady rather than relying on the wall.

5 rounds: 3 lowers with one knee bent, 5 ring push-ups with feet on littlest box on the low rings. This was very fun. We found that spotting each other a little made us do a lot more work than if we went for it on our own.
October 5, 2010 | Unregistered CommenterLaurel
Hooray! I really like this gymnastic-type work/play!

Handstand practice was good but I'm antsy for the upcoming cycle. I'd really like to start to get to do different types of drills - especially pushups and controlled (i.e. slower, different method) no-partner kick-ups.

The inversions were great! Rings are always a blast even though the work is intense. I mostly stuck to the one-leg tuck version of the lever-type exercise. When I tried the strict version I ended up doing less work because my momentum pulled me down faster than my fabulous partners (Jess Bailey and Noor) could control me.

Ring pushups were surprisingly difficult.

Post-workout I filled out my release form. I may have seemed resistant about that but, actually, it wasn't that I didn't want to do it. It was just that I was already thinking about dinner.

So Fox, can we call off the Jess Bails lashing now?
October 5, 2010 | Unregistered CommenterBecca

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