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Friday, October 23, 2009

Double Unders from Patrick Cummings on Vimeo.

"Tommy V"

115 lbs. Thruster 21 reps
15 ft. Rope Climb 12 ascents
115 lbs. Thruster 15 reps
15 ft. Rope Climb 9 ascents
115 lbs. Thruster 9 reps
15 ft. Rope Climb 6 ascents
"Becky's Dilemma"
Front Squat (95 lbs./75 lbs.)
Rainier Crossfit has "10 things I believe in" :
"I believe CrossFit is about people and relationships. Fitness comes as a result of having great people and solid relationships in a place where the right tools are available. A gym without great people is simply a room full of weights.

I believe CrossFit selects for great people. A co-worker once wondered how a guy he knew got a ride to a distant city overnight. He said he didn’t think any of his friends would do that for him. Our response: we have a gym full of friends who wouldn’t hesitate AND they’d even buy coffee for the trip

I believe you can tell a lot about a person by how they approach the bar. Confident. Questioning. Unsure. Determined. Reckless. Cautious.

I believe you can tell even more about that person when they leave the bar. Exuberant. Angry. Self depreciating. Impressed. Proud. Contemplative.

I believe burpees were designed by the same guy who invented pantyhose.*

I believe getting your diet nailed down is the hardest thing you’ll ever do. And you’ll have to do it everyday. Somedays it will be easy to make good food choices, other days it will seem impossible. It comes down to how important it is to you. If its important enough, you’ll do it and the benefits will pay in spades.

I believe we have a duty to our kids. I have a responsibility to raise them in an environment where food is fuel and not celebration, a cure for the pity pool, or something to turn to in boredom. In other words, I have to know that my view of food is all screwed up and I have to instill in my kids something different.

On the topic of kids, I believe they need to grow up knowing exercise if fun, rewarding, and its an enjoyable pursuit for life. Luckily, they get to grow up in a CrossFit gym where they are surrounded by great people, heavy weights, PR’s and all of the makings of a positive, welcoming, healthy environment.

The best gift we’ve ever received was a card that simply said “Thank You for saving my life”

Lastly, I believe in family. My family is just a little bigger these days."
What are your "Ten Things I believe"? Or give me one thing you believe about Crossfit. Or life. Or whatever.

Sunday class is at 11:00


  1. Yeeeeeeehhaaaaaaawwww, Friday! Gonna hit "Tyler" @ 9am with James and Chad from CF Addiction (Kennesaw) coming here for their Friday am throwdown. Stay tuned

  2. To Quote Andy, "Can I borrow your LA fitness membership? I'm going back to chrome plates and mirrors"
    I second that. Everybody talks about their goals and the things they can do. I will now share what I am unable to do because of crossfit:
    1. Touch a pretty girl's face because my callouses end up scratching her face
    2. Climb stairs
    3. Get into my car without making a weird face
    4. Sleep without moaning
    I used to do all this with ease b4 crossfit.
    Nate, you'll be hearing from my lawyer pretty soon

  3. Dear Chace,
    I hate your stinken guts. You make me vomit. You are the scumb between my toes.


    Dude, that workout kicked my ass. I am soooo tired.

    Thanks for another great week guys. Nate, good luck with Tyler! Looks brutal. I am taking some much needed rest this weekend.

    Until next week.

    b out.

  4. Oh and I thought it was your idea B. I also did Becky's dilemma and now here I am looking up lawyers. Have a good weekend becky, see you monday/tuesday?

  5. It's a great honor to have a workout named after you Becky, especially one as badass as that.

    Overhead Squat

    Front Squat

    Handstand Pushup (2 abmat)
    3x Max: 8, 4, 7 (got a little wobbly on that middle one.)

  6. "Tyler"=11:54..holy freakin arms!?!? Oh yeah, also feels like I was kicked in the beanbag after 105 SDHPs.

    I aint gonna be here ta-morrow,(going to watch Christopher play soccer), so ya'll mess it up and don't hold back!! Have a great weekend!

  7. Today
    Warmed up with some barefoot jump rope.
    Bench Press 170x3,175x3,180x3(f-2),180x3(f-1)
    AMRAP 145# - 14 reps

    5 Rounds
    30 DUs
    200m DB Carry, 80#

    Got a lil greedy with the weight today. Felt great on the metcon though. Thanks for the burner Chace.

    I believe that the best thing CrossFit has going for it, even outweighing the effectiveness of the protocol, is the community. All my life I strayed away from team sports and organizations of all sorts. I never strength trained with friends, endurance sports are largely solo endeavors, and I even did CrossFit by myself for a year. Maybe I am a bit of a loner. But I would never go back. There is no replacement for the camraderie that develops amongst a group of people as they push each other to their limits, and nothing is as motivating as friends and family. With CrossFit, we all share in the pain, the passion, and the triumphs.

  8. Still can't walk from Wed so I made up Weighted pull-ups from Mon.

    110x1 (Sorry Chace)

    Would have gotten 115 if I had a Jay Leno chin...

  9. Remembering that I said "I don't feel these lunges in my glutes at all -- only in my quads." Well, guess what is sore??? Yup, all glutes, all day, all the time.

    I'm so glad to be a part of CFSS and look forward to getting to know y'all. I bragged on y'all to my old box, CF MSP.

    Happy Friday!