Practitioners Guide March 2011...
Kati
"It's the Marilyn Monroe school of medicine where enough of any drug will cure any disease."
This month's overdo Practitioners Guide comes to us straight with much needed old school flavor. A blast from the past if you will, almost as far back to the three plus years we have been riding CrossFit high. Beginning Crossfitters take special note of a thing or two veterans take for granted. Veterans, stop taking stuff for granted and re-educate yourself.
If your un-familiar with our free monthly publication, become versed by downloading below. Some months its table talk, and quite light. Other months submissions pour in and we have a hard time keeping it within the fifteen page limit I do my best to enforce. If you are interested in submitting email me a jbunch@gopractice.biz. The guide currently has subscribers into the thousands and has found a nice niche among novice CrossFitter, affiliates and the like as just another tool to help keep us all motivated from the knowledge we are supposed to share as a group...not charge for as a franchise.
Download Pracitce_CrossFit_Guide_March_2011
Lets make the next month as basic as possible, beginning with the guide. Lift heavy shit, get un-tight in your tight areas, move fast even when your in the lead and nothing is chasing you eat meat, nuts, seeds, green vegetables with water on the side...as basic, and as good as it gets. Viva la CrossFit.
PCF Guide March 2011 Content:
From The Vault, February 2009. "Sore, Hurt, Injured."
“Muscles ache. Backs get tight. Legs feel like lead. Hands bleed, days after they tear and make washing ur hair feel awesome.”
From The Vault August 2008. "To Bail, Or Not To Bail."
“You never know if someone is moving stations right behind you. If you decide to just get away from the bar while it is six feet overhead for no good reason, u could inadvertently slam the person next to you.”
Practitioner Of The Month-Melissa F
Sometimes the difference between success and failure, is doing, and delegation, and some of the best delegators in the world today forgot how to do.....they could learn from Melissa.
"We're Off To See The Wizard"
“In other words, even if this hCG deal did work, you’d have a better chance of getting your hands on it without a prescription by sucking on a pregnant belly-button!”
Download Pracitce_CrossFit_Guide_March_2011
Strength:
-Thrusters
8X2 @ 70% 1 RM
-1 minute recovery-
*Perform 1 strict pull-up after set number 1. Then two pull-ups after the second set and so on. Continue until all eight set are complete, or you are incapable of completing higher pull-up numbers. Thrusters must be completed every round. Add weight to your pull-ups if necessary.
For Time:
25-Pull-ups
25-Burpees
25-Squats
25-Sit-ups
*Add a weight vest if everything can be done unbroken.
Post weight used, pull-up impressions, and time to comments
YAY Melissa! congrats
Posted by: holly | March 27, 2011 at 07:11 PM
Congrats Melissa!!!
Pull ups again, Josh??!?! ;(
Posted by: Renee | March 27, 2011 at 07:18 PM
Congratulations, Melissa!!!
Posted by: Dana | March 27, 2011 at 07:24 PM
Way to go Melissa!!!
Posted by: vicki | March 27, 2011 at 08:14 PM
Melissa...so very well-deserved. I dug your calm, cool, but totally interested demeanor the day I met you...but I dig your often quiet perseverance even more.
Posted by: k | March 27, 2011 at 08:23 PM
Melissa, I could not be happier to see your name up there!! Every time I see you, my mind quickly regresses to your first day...a Saturday...my partner. You walked in by yourself, not knowing a soul---that alone was enough to know the desire you had within you---and then worked yourself literally to tears, apologizing for stopping before that loud buzz gave you permission. I only hoped those tears sparked enough determination to bring you back...and they did!! I was thrilled the next time I saw you and now that I have had more time to observe, I have been able to watch just how far you have come since that first day! Now I just have to catch up to ya! ;) Keep it up girl!! A much deserved honor!
Posted by: Mindy | March 27, 2011 at 08:42 PM
Congratulations Melissa!
Posted by: Dave | March 27, 2011 at 09:30 PM
Congratulations Melissa! I don't think I've met u yet so...hi im angela I usually go to the 6am class. I sorta have a big mouth and am hard too miss :) There, were officially introduced. Im so glad ur here at PCF!! Welcomeeee!!!!
Posted by: Angela(swimming with the dolphins) | March 27, 2011 at 10:31 PM
Congrats Melissa!
Kati, sweet pic
3:32+
(not sure on weight, 8 blocks in vest = ?)
Posted by: Mo | March 28, 2011 at 06:23 AM
Congrats melissa you definitely deserve this.... And angela, sorta have a big mouth? LOL
Posted by: Ry | March 28, 2011 at 06:41 AM
Congrats Melissa :)
made it to 6 on the strict pullups
5:05 with the light vest...12#?
Hey all, Mo did her 25 pullups unbroken with the vest!!!!
Posted by: runmelrun | March 28, 2011 at 06:50 AM
Mo you made those 25 unbroken, weighted pull ups look BAD ASS!!
4:53m
Posted by: vicki | March 28, 2011 at 07:14 AM
3:58
yay Monnie Jilly Rilly
u 2 Mitchell for using a vest! yay yay yay
Posted by: holly | March 28, 2011 at 07:16 AM
6 am I had a good time with ya this am. Thanks for letting me jump in!
5 am ladies impressive showing. Seeing so many of you with weight vests on really speaks volumes to the hard work you're putting in and its no wonder you're all makin so much progress. Keep kickin ass!
Posted by: Min | March 28, 2011 at 07:48 AM
Hey gang! I'm baaack...and couldn't be happier to be home!
If anybody has any older daughters (12 and up) that are bored out of their minds during spring break, let me know. All of my babysitters are at the beach so I could use a little help so I can get in and WOD this week.
And after 5 days in Jamaica, who needs to wear a weight vest for pullups?? I brought mine home w/ me :)
Posted by: heather mc | March 28, 2011 at 08:01 AM
65 thrusters/4 strict pull ups (could have gotten more but with ripped hands....)
11:24 weighted vest 18#
Very impressive Monica!!!
Posted by: Renee | March 28, 2011 at 08:13 AM
Congrats Melissa. Way to go.
Posted by: Sammy | March 28, 2011 at 11:12 AM
4::44 w/ vest
Posted by: Francheezy | March 28, 2011 at 11:16 AM
3:37+
(45 lb. vest and everything unbroken)
Congrats Melissa!
Posted by: tyler w | March 28, 2011 at 02:15 PM
Congratulations, Melissa!!
I'm excited that everyone will get to take notice of your consistency, determination and work ethic!!
Love being around and with you!
Posted by: chas | March 28, 2011 at 02:18 PM
4:40 (m)
Congrats Melissa...I don't know you, but you are certainly an inspriation to me and many others :).
This is why I love PCF!!!
Posted by: Shelly | March 28, 2011 at 02:40 PM
Congrats Melissa, that's awesome!
6am class, thanks again for a good time, Angela you'll be happy to note I insisted Bart take your job and tell me I was pretty this AM :)..
4:14 WOD
Heather Mc... I was wearing my cookie and choc weight vest this am as well, oops... :)
Posted by: Jen D | March 28, 2011 at 04:01 PM
3:16 w/ 20lb vest
Posted by: NP | March 28, 2011 at 08:13 PM
3:30ish + 45lbs vest missing a couple bars.
Posted by: Sammy | March 28, 2011 at 08:18 PM
5:13 + (with weighted vest)
Posted by: kara mikolajewski | March 28, 2011 at 09:08 PM