Mobility WOD

4×500 Row Test
Rest as long as you need between rounds
followed by:
3 max effort weighted planks.

Post splits and weight on planks to comments.

What to do with your Halloween candy?? The Food Network suggests pairing adult beverages with candy! So, if you get stuck passing out candy to the trick or treaters…..Save the carmels for bourbon, Milky Ways with dark, sweet wines like port, and cinnamon candies with tequilla (“You get a little burn from both.”) The best of all? Candy corn is flavored with vanilla, so it works well with big, oaky chardonnay. Enjoy!

Get to know……Scott Langlinais

How long have you been a CrossFitter? Since March ’10

What is your previous sports/fitness background? Played hoops for years, and baseball my whole life until I ended up with a plate and four screws in my hand five years ago from diving into third, stealing. Caught the bag wrong. There can’t be any chance there’s another person in this world who has broken three different bones in their hands on three separate occasions in their life, all while running the bases. Throughout my thirties I focused mainly on the big 3 powerlifts to put some meat on my skinny bones, but did very little cardio, which makes these workouts a serious system shock.

What is your favorite CrossFit WOD? Anything with deadlifts. That is the one and only exercise I seem decent at relative to the ridiculous athletes in this gym.

Least Favorite? The ones that make me breathe heavy. Seriously, I’ll probably have to pick Grace, because that’s the only one (so far) that caused me to spend 10 minutes out back talking myself out of throwing up.

Your Fran time? Haven’t done it Rx yet. Might be interesting to line up three people, like Andrew, Angie, and Manton, have them do it consecutively, and see if I can beat their combined time. Oddly enough, Fran was my first Crossfit workout. Even the way Ryan scaled it for me, I knew that day I had some serious work to do in this gym.

What athlete (CrossFit or otherwise) do you admire most and why? I can’t say I admire anyone I don’t know well, though I don’t think you have to look much farther than CF7 for some real impressive people.

What do you hope to accomplish by doing CrossFit? Maintain the strength I built over the past several years while adding the cardio / pulmonary strength.

Do you train for a specific purpose (ie, another sport)? Got too old for other sports. People over 40 take up golf.

What are your CrossFit goals? To get to where Ryan and Lucas are. Both similar in height / weight to me, and without exaggeration, they can literally do every exercise in the gym better than I can. Never been to a gym where I thought that about someone else. Of course there are several CF7 people like that, but like I said, their frames are most similar to mine.

Do you paleo or zone? Neither. Good luck finding a Cajun who eats healthy.

Would you rather do 100 burpees, 100 pullups or 100 squats? Squats. Didn’t even think for an instant because of those other options.

What do you do when you are not at CrossFit? I’m a CPA specialized in fraud detection and investigation. I observe how seemingly normal people with a good job, kids, etc., choose to screw up their lives by embezzling or committing some other illegal or idiotic act.

Lifting shoes of Vibram five fingers? Just entered the Inov-8 world, love them. Lifting shoes next.

What is the best piece of advice you’d give a new CrossFitter? Check your ego, scale appropriately for your own ability, and take active recovery seriously.

What do you do for warmup?Dynamic stretches and range of motion calisthenics, and I’ll do a light jog if we’re doing a longer metcon, or a real slow weight progression starting with the bar if we’re lifting heavy

What do you do for recovery? How often do you take rest days? I rest every other day, usually once a week I’ll work out consecutive days. The mobility wod’s have been awesome for my recovery and range of motion, plus a few of the nagging stingers I’ve had since I started here have lightened up or disappeared since you started posting these. I’ve been telling people inside and outside CF7 that I can’t believe how much those have helped me reduce soreness and recover for the next workout. I usually pick 5-6 of his stretches, hold for a couple minutes, plus use the foam roller and lacrosse ball on the nasty spots. I do them post workout and on my off days. They made such a difference for me that I started making a list of all of them so I can rotate around the stretches.

What do you like best about CrossFit Seven? Camaraderie, which allows us to push each other farther than we could go on our own. Kristin, for example, flat out refuses to let me beat her in any WOD.

Post thoughts to comments.

Friday WOD, October 29, 2010

10 thoughts on “Friday WOD, October 29, 2010

  • October 29, 2010 at 7:56 am

    6:26 total – the recovery after each round is awful, prepare to be uncomfortable. glad i did it.

  • October 29, 2010 at 8:54 am

    1:27/1:33/1:31/1:31 = 6:02 total
    The roosters made CF7 look like a battle scene this morning. Bodies destroyed and gasping for air in every corner of the gym. So awesome

  • October 29, 2010 at 10:07 am

    1:53 , 1:43 , 1:37 , 1:34 = 6:47
    I was only able to pull off 1 minute one time of the weighted plank.

    Miles your a beast!

  • October 29, 2010 at 10:51 am

    6:33 – What recovery?

  • October 29, 2010 at 10:56 am

    Do you use the weight vest on weighted planks?? Weight on back?? How’s it work?

  • October 29, 2010 at 2:09 pm

    Lori – 25lb plate on your back

  • October 29, 2010 at 4:43 pm

    7:57 this morning, it sucked.
    7:33 this afternoon, now I feel like throwing up

  • October 29, 2010 at 5:44 pm

    1:36/ 1:56/1:52/1:51 …6:35?

    Definitely regretted going all out on the first round….next three rounds felt like death.

    Pretty sure I forgot my phone there, so I’m going to take it as a sign that I should go to the 9 am workout tomorrow…

  • October 30, 2010 at 7:08 am

    1:33, 1:35, 1:38, 1:41 = 6:27
    Then 2:05 weighted plank

    The last 200m on rounds 2-4 feel like you are turning inside out. Wow.

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