METCON
“Fish & Chips”
Run 400m
20 Kettlebell Swings 24/16
20 Sit-ups
20 Box Jumps (not step-ups)
20 Clap Push-ups
20 Squats
20 Pull-ups
20 Ring Dips
20 Good Mornings 20/10kg plate
20 Overhead Lunges 20/10kg plate
20 Sumo-deadlift highpulls (kettlebell) 24/16
20 Burpees
*****(30 minute timecap)

Although I didn’t take my SLR I still managed to get some good snaps as the lighting was great and the sea was fierce.

I can’t wait to return to the island for the annual Isle of Wight Festival in the summer (you can find the lineup here) which is always great fun and hopefully the weather will be a bit better than it is now!

I’ll finish off with a link to the song of the weekend : A Ticket to Ride – The Beatles (and what a great song it is…)

WOD 13.2

Another great showing by you all during WOD 13.2. Everyone really pushed themselves which was highlighted by the bodies on the floor at the end of each 10 minute sesh. We had a few new members throw their hats in the ring and have a crack – nice one guys. There were also plenty, despite not being able to lift the required weight, who scaled the WOD and still gave it a red hot go. That’s what it is all about – just having a go. Well done to everyone who took part. Your last opportunity to do WOD 13.2 will be this morning. We will be running a normal session for everyone else. Good luck!

-AB

STRENGTH
15 minutes to establish a 5RM BackSquat

METCON
10 minute AMRAP
10 Burpees
7 Toes to Bar
100m run

1. Kirkgate market hall, Leeds, 1901-04.

Leeds’s Kirkgate market hall is one the best surviving Victorian retail buildings. Opened in 1904, it still retains much of its original decoration, including the numerous cast-iron wyverns (two-legged dragons) on the ground floor (1) that are in fact brackets that support the gallery level above. These outsized monsters are a curious legacy of the Victorian fascination with the grotesque and a reminder of a vanished way of thinking about the value of the decorative in civic buildings. But what do these particular wyverns mean? Surely not mere whimsy, ornament for ornament’s sake? After all, this was a public building, built with hard-earned public money. Why did Leeds’s civic authorities deem it necessary to include wyverns in the people’s market hall?

2. Halifax market hall, 1896.

In fact, these wyvern motifs were specified by the architects of the market hall (John and Joseph Leeming) in their original competition drawings for the project and developed from similar ones they used in an earlier market hall in Halifax (2; 1896). In the late nineteenth century, dragons and their wyvern cousins were both common heraldic motifs in Britain and were also associated with industry; in 1845 the Midland Railway adopted a wyvern as the crest in their unofficial coat of arms, believing it to be the symbol of the ancient kingdom of Mercia, or the Midlands as it effectively was in the Victorian era; the company incorporated cast–iron wyverns into luggage rack supports, bracket signals, and the spandrels at Hellifield railway station (3; 1880).

3. Hellifield railway station, 1880.

Despite their appropriation by the Midland Railway, wyverns and dragons were generally perceived in the Victorian period as a menacing symbol associated with the devil; it was John Ruskin, in Fors Clavigera – a series of letters, published in the 1870s, addressed to British workmen – who drew on the sinister associations of dragons when he directly equated them with what he regarded as the hellish consequences of rampant industrialisation. Significantly, Ruskin was prompted to make such an association after he discovered the motif of a cast–iron dragon/serpent on a metal bench (4) whilst walking in the picturesque Lune Valley in Lancashire; he reacted in horror to what he perceived as a satanic emblem fouling one of the loveliest beauty spots in the English countryside.

4. Bench in Valley Gardens, Harrogate, c.1880s.

5. Cast-iron bracket from the sixth edition of Macfarlane’s catalogue, 1882.

Despite Ruskin’s chagrin, cast–iron dragons and wyverns were a common motif in both Victorian street furniture and seaside architecture, as seen in many designs included in Walter Macfarlane’s catalogues in the 1880s (5), which were probably inspired by their earlier adoption by the Midland Railway. In contrast to Ruskin’s emphasis on their sinister implications, cast–iron dragons were often associated with the “exotic” cultures of the Far East, particularly in seaside architecture (6); the wyverns adopted by the Midland Railway and the architects of Leeds’s market hall, however, were more likely viewed as symbols of protection, industrial power, or as denoting ancient indigenous mythic pasts.

6. Wyvern bracket in the shelters on Ryde pier, 1880s.

Moreover, the significance of the wyverns in Leeds’s market hall (1) is heightened by their repetitive use – an inherent characteristic of cast–iron reproduction. Here, repetition lends both added emphasis to the sense of civic power articulated in this building and also a direct visual sign of the material abundance that the new market hall promised to the city’s citizens. Thus, the lavish ornamentation of market halls like Leeds’s not only symbolised the promise of abundance, but also enacted it in its spaces by creating a more abundant supply, lower prices, and higher quality in meat and poultry.

It’s fun watching other people do burpees

STRENGTH

Deadlift 1RM (15 minutes)

METCON

10min EMOM

10 Kettlebell Swings 32/24kg

15 Air Squats

Spud makes a comeback for 13.1 after being off with an injury

STRENGTH

8min EMOM

3 Power Cleans (as heavy as possible)

METCON

5 rounds for time of:

10 Handstand push-ups

10 Hang power cleans 50/30kg

30 Double unders

(15min timecap)

The same weekend I went on the brunch with The Boston Brunchers, was my birthday weekend. I had exams on my actual birthday (Thursday, February 21), and so I spent the entire weekend making up for it.

I received a beautiful bouquet from my daddy!

I also went to Gaslight in the South End with a bunch of friends to celebrate. The restaurant was awesome and they treated my group so well! (Although the service was a little slow at times). They were so sweet about everything though and comped a chocolate beignets for my birthday!

My duck confit. Delicious!

The same day after the brunch at The Blue Room, I met up with some friends at Casa Romero merely 3-4 hours later for yet another feast. They have an awesome early dinner prix fixe meal, and their margaritas were fantastic!

So needless to say, I stuffed myself that weekend, and what better way to detox from all that delicious food than with a juice cleanse! I decided on e.t.c. juicery because it kept popping up on several fitness twitter handles and all throughout the Boston fitness scene, and so I knew it was a legit, local, great quality juicery. I picked the 2-day cleanse and coordinated a super easy pick-up time and location. Although you are supposed to prep your body for a juice cleanse for days leading up to it, I did a terrible job at that. But I fortunately did not experience the common “juicing hangover”.

I’m not going to lie, the first day was hard. Harder than I expected it to be. It required a lot of planning and dedication especially due to my hectic school schedule. I had to make sure I could duck out of class in order to get my juice and drink it. I took thorough notes on when I drank the juices, what I thought of the flavors, and how I felt. So there will be another more in-depth blog post on my juicing experience. Overall, it was a great, positive experience and I would definitely recommend it (and do one again!)

What’s funny is that earlier today, I took a Ryde (spin) class at BTone Fitness with Melina, the co-founder of e.t.c. juicery and she had remembered me from my juice purchase! I was feeling quite ill yesterday, and this morning woke up with a fever, but I took some DayQuil, put on my big girl shoes, and still headed out for the class (since I could only Late Cancel and the only thing worse than being sick for me, is wasting money). Throughout the ride, I made sure not to push myself too hard, but I was surprised that I still managed to keep up with everyone. My throat felt like it was on fire for some points, but other than that, my body was feeling great. I hadn’t had a really good cardio session like that in a while. I would love to take a spin class on a regular basis. I am dying to check out a class at Recycle Studio at their new Boston Common location, so stay tuned for when that happens! Other attendees at this Ryde class included Jess from Little Miss Runshine and Sarah from Sarah Fit herself, both sitting right in front of me! This is why I love Boston, it’s a small enough city that it brings all the local fitness people together. I recognize so many fitness instructors walking down the street or the mall all the time!

One last random tidbit (I promise). My roommates got me awesome gifts for a very belated Christmas and for my birthday!

A yoga mat bag (I’ve wanted one for a while!), toe grip socks from Gaiam (which I used at Pure Barre – more on that later as well), a Bento tupperware box (they know I love to cook my own meals), a GIANT wine glass (they know me so well), and last but not least:

I am so excited that people associate fitness and being healthy with me now. These gifts truly reflect that and I am grateful for it!

Okay, I am done for today. I am lying in bed and I will be crawling under the covers momentarily for some shut-eye so that I can hopefully recover from this illness in one day. Here’s to sweating, savoring, and smiling!

A neat “fortune” from my new Yogi Ginger tea!

Coach Gemma smashes 13.1 to get the highest female result at GEO – 155.

Ok, now the first WOD is over we can all settle down a little (I’m talking about myself).  I will not be in for the morning sessions but Drew will allow those of you who missed 13.1 to do it.  Your result MUST be submitted ASAP.  I have to validate it after you submit it so do not leave until the last minute as I will not be sitting by the computer all morning and you do not want to miss out after all of the hard work you have put in.  Please have all results submitted no later than 11am.  Good luck to those having a crack.

-AB

STRENGTH

Weighted Pull-ups 3-3-3-3-3

METCON

12 minute AMRAP

400m run

20 Box Jumps

15 Wallballs

Well done to everyone who participated in WOD 13.1 yesterday.  Big efforts from all.  To help with the WOD (which we will do again tomorrow), today you will be working on your Snatch technique – nothing too heavy.  I want you to tweak your skills to improve efficiency in the movement.

STRENGTH/SKILL

Snatch Technique

METCON

10 min AMRAP

30 Double Unders

100m Sandbag run

15 Sit-ups

The first WOD (13.1) for the OPEN will be posted around midday today.  GAME ON BABY!  There is still time to register if you haven’t done so yet.  You do not want to miss out on this experience.  Jump on board and join Team GEO.  Hit the link below.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Just to confirm, the Games OPEN WOD will be programmed at GEO for the following times:

Thursday –  12.15pm, 4.30pm, 5.30pm, 6.30pm

Saturday  - starting at 8am and going until we get through everyone.

You have more than one opportunity to complete the WOD and your best result is what will be recorded.  I will validate it.

You will be partnered with someone to judge you.  Depending on the movements involved, you may be asked to judge someone also.  All this entails is keeping count of their reps and ensuring that they meet the standards of the movement.  WODs can still be scaled for those who are unable to perform the movements as RX’d.

This Saturday we will be having a cook-up on the barbie – sausages and salad plus bread rolls for those who want to throw caution to the wind and eat one.  You will have earned it, trust me.  The cost will be $5 each.  Please bring money into the Box before then if you can so that we can cater accordingly.  The BBQ will kick off at 10am.

METCON

5 rounds of:

15 Kettlebell Swings

15 Step ups (onto Box)

15 Supermen

Life never ceases to amaze me Dear Reader. And not always in a good way. But there are notable exceptions and last weekend was one of those.

Picture if you will two people (ladies) who ‘meet’ online. They swap messages, blog posts and an interest in making jam and sewing. They then swap a cat.

Now you might think that there is nothing so peculiar in this (or perhaps you might – I’ll admit the cat thing is a tad odd), but this has been the beginning of an enduring online relationship. And so Abby and her children came to stay at the weekend.

It is not just a wee bit strange but very strange in the great scheme of how we make friends in out forties – or maybe not – who knows.  Anyway suffice to say that we had a lovely weekend. We talked about all and more and TG was very taken with the younger folks (as indeed were they with him).

The smallest Madam decided that the beach was just the place for a walk on Sunday. Now, if I tell you that hypothermia was my favourite cause of death on a beach on the Isle of Wight last Sunday -  then I would not be exaggerating by even the teeniest of measures. It was bloody freezing and there were numb bits of me which have never been numb before in my lifetime! Madam was not to be deterred and so a shell gathering we went. Look at the triumph and delight…

Hunched against the cold

Children are so amazingly resilient when it comes to being completely frozen but being absolutely where they want to be. It’s wonderful to watch and it was also lovely to see the real pleasure (albeit with a good dose of bickering)  to be had from the simple pleasure of shell seeking. Brilliant.

I am hoping that the WOD is released prior to the 12.15pm session so that you guys can have a crack at it then, and then during the normal evening sessions.

Because the Games start tomorrow, and I have no idea what the WOD is going to be, today’s WODs will be nice and easy. You’ll be kicking off proceedings with a Push Press strength WOD and then finish off with a 2.4km run (2 laps around the block). Don’t go crazy. Just use it as an opportunity to loosen up. I want you all to spend some time on mobility today. At least 10 minutes to begin with then 15 minutes at the end.

-AB

STRENGTH
PUSH PRESS 3-3-3-3-3

METCON
2.4km run(nice and easy to taper before the Open tomorrow).

Josh Bridges – definitely someone to watch this year at the Games

2 more days until the CrossFit Games open starts…….

 
STRENGTH
1RM Back Squat (15 minutes)

METCON
In 5 minutes, complete:
500m Row
Max effort Handstand Push-ups in time remaining

Sharon does front squats for her first time

STRENGTH

1RM Hang Power Snatch (15minutes)

METCON (10 min AMRAP)

1 Hang Power Snatch 60/40kg

10 Double Unders

2 Hang Power Snatch

20 Double Unders

3 Hang Power Snatch

30 Double Unders

and so on……….

All the best in your new role at CrossFit Camperdown as well as with life in general mate.  We’ll see you around I’m sure.

STRENGTH

Front Squat 3-3-3-3-3

METCON

5 rounds for total working time of:

32 Split Jumps (alternating)
16 KB Swings  24/16kg
12 Pullups

Rest 1:1

Sunshine after the rain at Ryde, Isle of Wight, June 2008

Carlie and Kate partner up for “Filthy Fifty”

METCON

“NANCY”

5 rounds for time of:

400m run

15 Overhead Squats 40/30kg

Shame I’m off to the mainland then.

One occasional joy is the trip to work. The 6:45 red jet is an odd beast. I get on it maybe three or four times a week, but I don’t really recognise anyone from me day to another. It’s the transient commuter’s boat, contrasting with the hard core, daily grinders of the 6:15 who as a herd (of crazies, in my opinion) will be on the ferry, the bus and the 7am train to London. On the 7:15, the Southampton commuters rule, the professionals who can’t -or won’t- get an interesting job on the island; the chatty librarians and surveyors and academics and big-company electricians who are at the stage at work when 8:30 is a sensible start to ‘just get ahead of the day’

At 6:45 we’re going every which way. But whereas on the 7:15 the community is awake enough to chat causing a general murmur of chat (and that maybe related to the fact that the quarter past seven has lots of women on it), this pre-seven am boat is mostly men, plugged into iPhones, kindles and the odd, old fashioned book.

A bit of a shame really. Often the windows are so steamed up that you can’t see much outside, but on a morning like this, the Solent is a glorious water colour to stare at, it’s silver flatness mirroring the pale grey and rose tinted sky. In all, the trip over the solent and up Southampton water is one worth doing. it’s nine miles stretches from village to city and passes parks and rural suburbs on one side and the inherent muscularity of the south coast’s docks and oil refineries on the other. And the view of the boats on the water- somewhat curtailed at this time of the morning unless the cruise liners are making a very early start- is a spectator’s joy all of its own, particularly in mid summer or in one of the days when big yacht races are put on for the benefit of those on the red funnel car ferry.

If you have the chance, it’s worth doing it slowly. A colleague of mine commutes on the 7:15 slow boat, and occasionally I buy him breakfast as solace for us having a ferry-based meeting. On the car ferry there’s an area that’s been colonised by the laptop and tablet users who earnestly start their working day with an hour’s waterborne work (though I did sit next to one guy who plugged himself into World of Warcraft and happily crossed the water shooting up all comers with a steely grin on his face).

The breakfast is very good by the way. Matt and Cat, the Island’s resident foodie critics (self appointed and a little bit idiosyncratic but no worse for that) recommend the Red Funnel breakfast. It used to be quite expensive, but now holds its own. I particularly like the fried bread, but my doctor tends to harrumph if I indulge too much. And if you’re a sucker for a large slice of cake then they do a deal in the coffee bar at the top of the stairs.

The car ferry may be slow, but it is a great way to come upon the Island. Because Southampton Water is angled slightly toward the south east, only as you come past old Harry’s fort at Calshot do you see the breadth of the island, and on a hazy day it emerges out of the water slowly, as if to hold onto its secrets just that little bit longer. On a fine day, with a drink in your hand (if you’re lucky enough to have persuaded someone else to drive) it’s the best.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

When the last CEO of Red Funnel took over there was a big push on customer service and the poor cabin attendants had a long spiel to read which included the line ‘thank you for choosing to travel with Red Funnel’.  Given that this was read out ad infinitem to the commuter boats you’d have thought that they’d have clocked that we didnt have a choice.  of course we could have gone another way around – an hour via Yarmouth, a little longer via Portsmouth. But i occasionally enjoyed the idea that it would be a realistic option.

However, if unlike us you’re not planning to travel between the Island and Southampton, you’ll be looking at another route.  Wightlink have car ferries between Yarmouth (in the West Wight) and Lymington. Good bits- the shortest crossing for a car and Yarmouth is possibly the prettiest ferry port on the South Coast.  Bad bits- the road to Lymington can be a winding and slow road; Wightlink’s main route is between Gunwharf Quay in Portsmouth (good for a bit of last minute outlet shopping) and Wootton creek, which is probably the most obvious route over.

if you’re travelling by train then the Wightlink Fast Cats are the closest connection- the pontoon is five minutes walk from Portsmouth Harbour station, and yu can book all the way through from Waterloo.  It’s worth knowing that your Network railcard will give yu a discount n the ferry if you book it together either on the fast cat or the red jet.  There’s a free bus connection from Southampton central to the red jet if you’re travelling to Cowes.

last, if you want a real thrill, there’s a hovercraft running off the beach at Southsea (good for the common, the funfair, Southsea castle and the Operation Warlord museum) and the beach at Ryde. This does mean you miss the fun of the old Waterloo and City line trains on Ryde pier, but it’s the quickest route, and there’s a bus from Portsmouth and Southsea station to the beach. And given that the hovercraft was invented on the Island, then you should try it.  But maybe not on a rough day.

STRENGTH

Deadlift 10-10-10-10-10

*****Perfect form is the priority here.  Only go as heavy as you are able to, without losing your form.

METCON

3 rounds of max reps on:

1 minute Thrusters 50/30kg

1 minute Row (for max calories)

1 minute Ring Dips

1 minute Sit-ups

1 minute REST

PARTNER METCON

50 reps Box Jumps (24″, 20″)

50 reps Jumping Pull-ups

*jumping up to a bar is RX, no bands today

50 reps Kettle Bell Swing (53#, 35#)

50 steps Walking Lunge

50 reps Knees to Elbow

50 reps Push Press (45#, 35#)

50 reps Good Mornings w bumper (10/5kg)

50 reps Wall Balls

50 reps Burpees

50 reps Double Unders

METCON
“FRAN”
21-15-9
Thrusters 42.5kg/30
Pull-ups

Back Squat 3-3-3-3-3

METCON

40 Power Snatch 50/30kg

* Every minute on the minute, drop and do 5 burpees

** 10min timecap
Another really good video from Mobility guru K-Starr. He talks about creating a good position whilst standing which translates to a better position when we WOD. Watch it guys. He’s a funny bugger too.

15mins to establish 1RM Split Jerk

METCON

12min AMRAP

50 Air Squats

30 Push-ups

15 Pull-ups
Some really good tips here on how to improve your push-ups.

Despite her stature, Anita got in there and helped the boys with the tyre carry. There were no excuses.

STRENGTH

Overhead Squat 3-3-3-3-3

METCON

“Grace”

30 Clean & Jerks for time 60/40kg