Mobility WOD

WOD:
Strength Work: Press 3-3-3-3-3

For Time:
15-12-9
Kettlebell Snatch (1.5 pood/1 pood)
Kettlebell Windmill

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The Giants won the Series because apparently, they double as Spartans…..

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Glutton For Punishment: Chilean Miner Wants To Run In New York City Marathon, Foxsports.com

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Get to know…….LUCAS ALLAN!

How long have you been a CrossFitter? ALMOST 2 YEARS.

What is your previous sports/fitness background? GREW UP PLAYING JUST ABOUT EVERY SPORT (I EVEN PLAYED TENNIS FOR AWHILE, BUT REALIZED IT’S A SPORT FOR PANZIES) AND ENDED UP PLAYING COLLEGE HOOPS FOR THE MIGHTY FROGS.

What is your favorite CrossFit WOD? I LOVE THE CHIPPER WODS WHERE YOU GO FROM MOVEMENT TO MOVEMENT TAKING CARE OF BUSINESS.

Least Favorite? DON’T HAVE ONE. SOME ARE A DEFINITE BEATING AND ALL ARE CHALLENGING, BUT IT’S ALL GOOD.

Your Fran time? 3:27.

What athlete (CrossFit or otherwise) do you admire most and why? THIS IS VERY RECENT, BUT I THINK CLIFF LEE IS A BAD ASS. NO FEAR AND VERY AGGRESSIVE.

What do you hope to accomplish by doing CrossFit? IF DONE RIGHT, CROSSFIT CAN HAVE A POSITIVE IMPACT ON ALL ASPECTS OF YOUR LIFE. IT’S HAPPENED TO ME AND I WANT TO CONTINUE DOWN THAT PATH.

Do you train for a specific purpose (ie, another sport)? FOR NOW, CROSSFIT IS MY SPORT.

What are your CrossFit goals? I HAVE A LIST OF GOALS I’D LIKE TO REACH, AND WOULD LIKE TO COMPETE LOCALLY AND SEE WHAT HAPPENS.

Do you paleo or zone? I EAT ANIMALS, VEGETABLES, FRUITS, NUTS, EGGS AND MILK AND WHATEVER MY WIFE COOKS FOR DINNER (SHE’S AN AMAZING COOK). I RECOMMEND KEFIR GRAINS TO ANYONE INTERESTED IN TRYING SOMETHING NEW. OF COURSE, I’LL GO FOR A BURGER, FRIES AND SHAKE OR PIZZA ABOUT ONCE A WEEK.

Would you rather do 100 burpees, 100 pullups or 100 squats? DEFINITELY PULLUPS OR SQUATS.

What do you do when you are not at CrossFit? ATTEMPT TO PROSECUTE CRIMINALS AND SPEND TIME WITH MY FAMILY.

Lifting shoes of Vibram five fingers? LIFTING SHOES ARE GREAT. I’VE NEVER TRIED THE 5 FINGERS.

What is on your favorite CrossFit t-shirt? “IT NEVER GETS EASIER, YOU ONLY GET FASTER.”

What is the best piece of advice you’d give a new CrossFitter? HAVE FUN AND DON’T GET FRUSTRATED. IT TAKES TIME TO GET THE HANG OF MOST MOVEMENTS. FOCUS ON SMALL GOALS AT FIRST AND THEN START DOMINATING.

What do you to warm up for a WOD? I USUALLY DO THE GREG AMUNDSON WARM UP (THERE’S A VIDEO LINK ON CROSSFIT.COM UNDER “EXERCISES AND DEMOS” – JUMP AROUND AND GET THE BLOOD FLOWING, A BUNCH OF ARM CIRCLES AND SHOULDER ROLLS, WALK OUTS, 10 OHS WITH THE BAR, 10 PULL UPS, 10 DIPS, 10 GHDS AND A SLAP IN THE FACE.

What do you do for recovery? How often do you take rest days? I’VE TRIED SEVERAL DIFFERENT RECOVERY OPTIONS AND I THINK THIS IS VERY INDIVIDUAL SPECIFIC (YOU NEED TO FIGURE OUT WHAT WORKS FOR YOU), BUT I LIKE A PIECE OF FRUIT (ORANGE, BANANA, APPLE) AND THEN WHEY PROTEIN MIXED WITH WATER DRINK.

I TAKE REST DAYS WHEN MY BODY IS YELLING AT ME TO TAKE ONE, WHICH IS USUALLY EVERY THIRD OR FOURTH DAY. I ALSO TRY TO TAKE A WEEK OFF EVERY 6 OR 7 WEEKS. BUT, THIS ALSO IS VERY INDIVIDUAL SPECIFIC. AGE, INTENSITY, FLEXIBILITY, AND RECOVERY ALL PLAY A ROLE.

What CrossFit certs have you been to or hope to go to? I HAVEN’T BEEN TO ANY. IT WOULD BE KILLER TO ATTEND A BURGENER CERT, BUT THEY ARE TOO EXPENSIVE.

If you could have dinner with three CrossFit all-stars, who would it be? COACH GLASSMAN (SO I COULD SHAKE HIS HAND), SPEALLER, AND OPT.

What do you like best about CrossFit Seven? RYAN DOES AN OUTSTANDING JOB RUNNING THE BOX. GREAT ATTITUDE EVERY DAY AND HE’S ALWAYS TRYING TO MAKE YOU BETTER. AMIE DOESN’T GET ANY CREDIT FOR THE WEBSITE, BUT IT IS MONEY. ALL OF THE ATHLETES ARE TOP NOTCH. REALLY SOLID HUMANS.

Post thoughts to comments.

Media:
Wednesday WOD, November 3, 2010

11 thoughts on “Wednesday WOD, November 3, 2010

  • November 2, 2010 at 7:21 pm
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    Lucas,
    Be at the gym at 4:00 tomorrow. Ryan and I want to talk to you about your tennis comment.

  • November 2, 2010 at 7:55 pm
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    I thought tennis was an activity not a real sport –

  • November 2, 2010 at 9:32 pm
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    Really? Show up with Lucas then.

  • November 3, 2010 at 7:53 am
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    Make sure to warm up your Hamstrings. The windmills put a burn on them.

    11:20 with 44 lbs.

    Press up to 135 lb

  • November 3, 2010 at 9:51 am
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    I have nothing to say about Tennis!
    Press – maxed out at 175 lbs
    Ryan took the time out of the workout so I concentrated on form – completed using 44 lbs

  • November 3, 2010 at 11:21 am
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    Pressing 175?? You should be jerking 275 then.

  • November 3, 2010 at 4:44 pm
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    Lucas-Thank you for the props on the blog – that is really nice to hear! 🙂

  • November 3, 2010 at 5:00 pm
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    Pressing #85, so weak

  • November 3, 2010 at 5:24 pm
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    4 rounds of barbara….ouch….not sure what my time was but it was slow.

  • November 4, 2010 at 7:47 pm
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    Got to 135 and twice got 2 but failed on third.

Comments are closed.