Whiskey Tango Foxtrot!

Sunday 071021
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
Post time to comments.

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  • http://www.dammit.com dammit

    Hey kids, don’t forget that monday the 22nd at 8PM we’re doing SUPERHERO FRAN. can we get a roll call of who’s planning to be involved? and who might be bringing an extra camera?

  • michelle

    Hey guys- i can’t make it Monday night but I have a video camera to lend and can leave it with keith at my private on Monday if someone is willing to be responsible for it. just post to let me know if you guys need the extra camera and I will pick up a tape for it.

  • Justin

    So what say you Keith on the stretching vs not stretching your back? You are a proponent of heavy power lifting and olympic lifts plus Yoga, so what do you advise on the issue? We get so much mixed research on these subjects, that its really hard to know what we should and shouldn’t do.

  • juan g.

    what the f?
    do Spartans count as heroes?
    I’ve been looking all over for a power ranger outfit.
    but no luck. So me thinks im going 300 for superhero fran.

  • Moon

    Should be able to make it.
    Would love to bring camera – need to find charger. If I can – or just loiter around a Best Buy with my battery on a demo camera – I will.

  • http://www.allisonbojarski.blogspot.com Allison

    I’m in for SuperFran.

  • http://www.crossfitnyc.com Tyler Durden

    Sports frans
    I work until 7:30 monday night and then I’ll come back to the Box to film you guys. I’m looking forward to it. We have a video camera at the box, but if you can bring yours Michelle & Moon, then we can have more footage to splice in.
    Anybody else coming to help me film?
    Justin:
    I agree that the lower back gets overstretched. I see it far too often in yoga. I see lots of people with lower back injuries and what they do the most is stretch it. The very thing they should do is strengthen it, but they are so in fear of hurting it that they avoid anything involving lifting. In an effort to strengthen their lower backs, they do more crunches. It’s like throwing gasoline on a fire. All crunches do is stretch your lower back more. I try to get everybody I work with to do squats, deadlifts and back extensions. So far their backs are doing fine.
    I wasn’t able to practice yoga or jiu-jitsu comfortably for about a year because I had a lower back problem. I wasn’t sure if it was a bulging disc or and SI joint problem, but it hurt. I had no money to go to doctors. After much research and experimentation I realized strengthen it was the best thing…and stretching it was the worst thing. So now two years later I have a 375lb deadlift and my yoga practice is far better and more enjoyable than before.
    As for what I teach in yoga, I try to avoid doing lots of lower back stretching. It’s hard because 1) there are a lot of poses that can aggravate it, 2) getting people to know the difference between stretching their hamstrings and stretching their lower backs is almost impossible and 3) stretching your lower back actually feels really good and people enjoy it.

  • michelle

    About 7 years ago I used to have a lot of lower back pain and it got so bad some mornings I couldnt even walk. I went to physical therapy for years. They recommended pilates because it strenghened the core and specifically told me to stay away from yoga. They also told me to find someone who could safely work with me on deadlifts and back extensions. I had no idea what they were talking about and didnt feel like looking into it because frankly pilates sounded a lot better to me because it was very popular at the time. I will admist it kept me out of physical therapy -but i went 4-5x a week. I also still had to go to a chiropracter 2x a week and go for massages 2x a week to keep the pain at bay.I have not done pilates once since starting to train with keith and have reduced my yoga to onece a week- or 2x if I have time and my lower back pain has ABSOLUTELY DISAPPEARED.I only wish I had done this 7 years ago.

  • avery

    I’m in for Superfran too! Getting the costume together today…

  • Robzilla

    I’m in for SH Fran

  • Ewen

    I’m in for Superhero Fran – if I can find a few accessories for my costume.

  • http://www.dammit.com dammit

    all you on the fence: just put on your bike shorts and tie a blanket around your neck. you know you want to do this. and you’ll be sad you didn’t when you see the high-larious end result.
    hey, once you’re certified, does HQ ever send you an actual paper certificate suitable for framing?

  • Hari

    49:35 as RX’d
    Cleans were ugly. HSPU’s were about 4 inches less than full ROM.
    (For those who haven’t done this yet, it’s brilliantly evil. If your form is poor and you use your arms instead of your legs on the cleans and the thrusters, you have nothing left for the L-Pull-ups or the HSPU’s.)

  • Hari

    Dammit asks,
    “hey, once you’re certified, does HQ ever send you an actual paper certificate suitable for framing?”
    And what about our royalty checks from the videos?

  • jacinto

    hey guys iam in for the sh fran.dammit there is a certificate you will receive it in a couple of months.

  • jacinto

    there are a few places in the villiage that have nice costumes.there is one near 8 street and 6th ave.

  • marisela

    im in for superhero fran.
    does being a dallas cowboy cheerleader count as a superhero?

  • marisela

    so, i have decided officially on aeon flux.
    skin tight all black is easiest and cheapest

  • juan g.

    54:13
    what time is super hero fran?

  • http://www.dammit.com dammit

    Hey kids, don’t forget that monday the 22nd at 8PM we’re doing SUPERHERO FRAN. can we get a roll call of who’s planning to be involved? and who might be bringing an extra camera?
    Posted by: dammit at October 20, 2007 11:28 PM

  • sarena

    do u need another camera? if ye, let me know so i can get a tape pls!
    c1sarena@optonline.com

  • http://www.law.virginia.edu Chadron

    Hey Keith:
    Did the CF total today, really focusing on the proper back form for the squat and deadlift. Been working on it at least a few times every day, and it’s feeling more natural.
    Results?
    Deadlift: 365lbs. +80 from old PR.
    Squat: 285lbs. That’s +50 from old PR.
    Push Press: 115lbs. Still having problems getting out of the hole on that one. But that’s not the point…
    The point is, proper back arching form resulted in massive results. Can’t wait to get back to the box.

  • http://www.law.virginia.edu Chadron

    Hey Keith:
    Did the CF total today, really focusing on the proper back form for the squat and deadlift. Been working on it at least a few times every day, and it’s feeling more natural.
    Results?
    Deadlift: 365lbs. +80 from old PR.
    Squat: 285lbs. That’s +50 from old PR.
    Push Press: 115lbs. Still having problems getting out of the hole on that one. But that’s not the point…
    The point is, proper back arching form resulted in massive results. Can’t wait to get back to the box.

  • michelle

    sarena maybe bring urs bc i am now hunting for my charger which is nowhere to be found and in all likelihood in some deep dark mess of crap in one of my kids’ rooms..

  • Brett_nyc

    I’ll be there for Fran too. So we gonna do heats? Not enough bars by my count…

  • Jack Bauer

    I will be there…my costume is hilarious! I can never run for politics after this one!
    I always miss the fricking totals!

  • Robzilla

    We’ll probably do heats. It won’t matter much after editing.

  • sam

    Annoyed I couldn’t make todays workout so I devised a brutal little thing of my own which I did this evening.
    5 rounds for time of:
    100 single unders
    10 double unders
    25 squats
    25 pressups
    I was so screwed by the fourth round I subbed down to 5 double unders, my technique was gone because my legs were so tired.
    Took me around 30 minutes.

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