Today’s rest day WOD is to perform 5 minutes of free writing. The topic is “How am I doing?”
You can do this on paper or on your computer. You might be surprised what comes out when you don’t allow yourself to censor or edit your thoughts.
From Wikipedia:
Here are the essential rules that are often formulated for the beginners or students, often a paraphrase of Natalie Goldberg’s “Rules for Free Writing,” [ often referred as Natalie Goldberg’s first four rules of writing
- Give yourself a time limit. Write for one or ten or twenty minutes, and then stop.
- Keep your hand moving until the time is up. Do not pause to stare into space or to read what you’ve written. Write quickly but not in a hurry.
- Pay no attention to grammar, spelling, punctuation, neatness, or style. Nobody else needs to read what you produce here. The correctness and quality of what you write do not matter; the act of writing does.
- If you get off the topic or run out of ideas, keep writing anyway. If necessary, write nonsense or whatever comes into your head, or simply scribble: anything to keep the hand moving.
- If you feel bored or uncomfortable as you’re writing, ask yourself what’s bothering you and write about that.
- When the time is up, look over what you’ve written, and mark passages that contain ideas or phrases that might be worth keeping or elaborating on in a subsequent free-writing session.
Sunday Crew Caught Red Handed Just Standing Around!
Sign Up For Fight Gone Bad Today!
Today is the deadline to sign up for Fight Gone Bad 2012!! Don’t miss out on this opportunity to participate. Most of our verteran CFSBKers say that FGB is their favorite day of their CrossFit year! Come see why!
There are currently 92 people signed up for FGB2012!
Last Chance to Be a Supple Leopard
We’ve got over 100 CFSBK orders in for Kelly Starrett’s “Becoming a Supple Leopard” book. David will be placing the order on Wednesday so if you’d like to get in on the 50% wholesale discount, email him with “Leopard” in the subject line. We’ll be collecting money when the books come in.
Ho’ Brah Tacos
Check out CFSBKer Alan L’s Bay Ridge restaurant Ho’ Brah Taco Joint. Several coaches have made it down and can attest that this place is LEGIT. Currently coach Jeremy holds the top leader board spot for Tacos at 33 eaten in 24 hours. BAZ holds the second spot at 1 taco eaten. If you’re looking to make a shot at the board, why not start here! Support your local CFSBKers!
Do you have an all time favorite WOD?
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World’s Fattest Dachsund
Brandon Wynn’s Gymnastics Ring Training
A Case For Wide Stance Squats Elite FTS
I doubt Baz ate that many tacos
Awesome rest day WOD if only for the Natalie Goldberg mention. I haven't done anything like this in a while and look forward to it later today…
Light night yesterday after the return to squats. LTEs, then some rope pressdowns, really trying to get inner head of tri, trying to offset some of that internal rotation. 45 minutes of squash. Went in with sore cement legs, felt a lot better afterwards. Barbell curls.
Interesting that the wod is free writing on this date.
If only there was a paleo tortia :p
Goals update, wrote on Friday as a September goal to hit a 315# backsquat, hit 330# last night. 40# PR…side note been writing a ton! will PR today easily 😛
I ate 10 tacos after softball. They werent small either. Jermey's record is going down. I will be attempting said Taco-off in 3 wks time.
I'm with Rob on the Natalie Goldberg mention – we used "Writing Down the Bones" in my high school creative writing class and I still go back to it now and then when I'm looking for inspiration. Great book.
7 AM with McDowell. Did yesterday's workout – 205# with the thin green band on the deadlifts. I think I might be spending too much time trying to arrange the band on the bar and under my feet so that there is the same amount of tension on both sides. Drives me crazy.
Did the RDLs at 185# – tried the hook grip on the first set and found it extremely uncomfortable, so I switched back to regular grip on the last three. DB Press at 50# was no problem. All of the planks were unbroken but my feet were pretty wide on the first two…
Ho' Brah's tacos are legit. And, Alan like the right baseball team.
all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work o play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work o play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work o play makes jack a dull boy all work no play makes jack a dull boyall work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work no play makes jack a dull boy all work o play makes jack a dull boy all work no play makes jack a dull boy
Made up yesterday's deadlifts with coach McD at 6am. I'd never done these before, so I was conservative and went with 225. Speed felt good and I didn't really notice the band. Planks were tough in the NFT work and provided a great vantage point for watching the guys suffer through tomorrow's WOD.
Congrats on the huge PR, Mishik!
Graham Greene used to say: 500 words before lunch everyday. Worked for him.
Al Green used to say 500 "Oh yeahs!" every day before lunch. Definitely worked for him.
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Big Ol' Rest Day Make Up Post (this might count as my 500 words by the time I'm done)
Sunday- Made up Saturday's LBBSQ, 3X5 @ 255. Really tight from…life I guess (?) and felt wonky the whole way. Probably 3 or 4 single reps in the whole 15 that felt smooth, but it went up. Then did the Run/Ring Dip WOD in 9:31 RX, a very much "in the wheelhouse" kinda workout.
Monday- Banded DLs with a blue band at 190#, felt reasonably snappy, although not rocket speed like last week. RDL's at 205, Single Arm DB Presses 65F (only got 2 lefty)-50-55-60. Enough plank fouls to get a whole basketball team thrown out of the game.
Today- Made up Sunday's NFT Mashup From Hell. Worked up to 135# on the Chinese Rows, red band pull aparts. Started with 2 Pood for the Farmer's Carries, felt ok, so I did the Jerry Cans for the next 4 sets, unbroken (!) Mixed tucks and L sits, but they weren't pretty.
Fin.
It's 34 tacos.
For the record.
if there's pair of green inov8s left somewhere on the floor at the end of the day, they're mine. Sorry!! Clearly a short-circuit in my brain somewhere 🙁
Soooo, signing up for FGB7 I checked my ego and thought "4 outta 10 on the awsomeness scale seems about right." But I dunno, I got 228 last year, where does that rate? I'm looking to go up this year, as I have each year for the past 3 (201, 223, 228) but it prolly won't be a ton more than last go. Whaddaya think, 4, awesomewise?
DL
135×4
205x4x2
225×5
Held a 2 min. plank, then broke up the last three into three.
Great to be back, awash in the endorphin love of CFSBK!
Brandon wynn's ring strength set is the goal for the rings strength class. Next year! Watch out.