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.
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Tomorrow we unveil October's Athlete of the month!
