36 Responses to “Friday : Grease the Groove”

1. scot on October 16th, 2009 8:33 am

   Up at 4AM… unwillingly. Perhaps, a morning spent with the crew is in my future. However, by 5AM I may return to that lost world of slumber. I really could use some spastic erratic movement or confused random movement that has become my own personalized style of crossfit or sexual technique, for that matter. Guaranteed you won’t find a video of either around these parts. (But if you venture over to spaz.com you’ll never know what you might find.)

2. Deb M on October 16th, 2009 11:35 am

   And I thought yesterday’s workout was tough…today was a killer.
   Scot, I think a morning spent with “the crew” is definitely in your future.
   Nothing like “getting the workout out of the way” in the wee hours of the morning. My days are more productive (I think!)..plus, the muscles soreness comes later in the day. Of course, that does make it more difficult to get up in the morning again…oh well.

3. scot on October 16th, 2009 12:35 pm

   Deb: I really need to get in there early. Otherwise I spent most of my day with the hope and intention of going at night and I am often obstructed by other demands,

4. Vic on October 16th, 2009 1:33 pm

   Scott, I agree. Get it done in the morning and the hormonal fat burning benefits last all day. It is not usually very crowded in our 6am class either. A little cold perhaps but not crowded. We’d love to see there and anybody else for that matter.

5. Brad on October 16th, 2009 2:04 pm

   Nice Progression video…. let’s make a Pistol video tonight!

6. DREW on October 16th, 2009 2:09 pm

   Ugh, mornings… I give you all much credit.

   Randy and I were going to have a 6AM MMA fight this morning, but I just couldn’t roll out of bed early enough to get to Ignite. So, he won by default. As the loser, I am now duty-bound for a week to mop up his post-metcon sweat angels left on the floor after particularly taxing workouts.

7. Johno on October 16th, 2009 2:27 pm

   Steve…With last night’s workout, what is the ideal weight for the squats for a guy? Is there an RX for that?

8. DREW on October 16th, 2009 2:41 pm

   John, “ideal” weight for front squats, for males, is generally considered to be 3x body weight. So, for me, weighing 200 pounds, I should be front squatting about 600 pounds. Since last night’s workout was at 70% of our own personal max (not 70% of “ideal”), I was front squatting 510, which is just a bit more than 70% of my 725 pound max. You’re probably somewhere in that same ballpark, I would imagine.

9. Steve on October 16th, 2009 5:18 pm

   Brad that pistol video is actually a good friend of mine and someone i work with closely in the fitness world. he is a genious.

   Drew how was the date did you try that yawn and arm over shoulder move?

   JOhn O ultimatly you would like to be able to squat your body weight first then at a higher levle body weight and a half then double and beyond.
   the thing is we Front Squat not back squat so the weight capacity will be different..

10. Steve on October 16th, 2009 5:19 pm

    Dave Boyd
    i need your telephone number e-mail me
    steve@crossfitignite.com

    so we can make plans for meeting tomorrow

11. Steve on October 16th, 2009 5:30 pm

    Hey Computer guys, my laptop is making a horrrible horrible noise right now sounds like a grinding noise for like 5-20 second stints.. especially when i watch a video say on you tube,,,,
    any ideas,,
    i tried spraying compressed air into vents to see if its dirty that did nothing..

12. DREW on October 16th, 2009 5:35 pm

    John O — who are you going to believe, Steve or ME?

    Steve, about my date — I am a genius. Period.

    Steve, about your computer — try ear plugs. If those are not enough, you can also try noise-cancelling headphones.
    Ahhhh, treating the symptoms instead of treating the problem…
    (bring your laptop to the gym… I’d like to hear this noise before I guess at what is causing it)

13. DREW on October 16th, 2009 5:38 pm

    BTW — there are not too many moving parts, so it is likely either your hard drive (BAD) or a cooling fan (not so bad).

14. Randy on October 16th, 2009 5:58 pm

    Drew: I did not show up this morning. I am now honor bound to clean up your sweat angels. This might cancel out your duty to clean mine. What do you think?

15. Steve on October 16th, 2009 6:05 pm

    Its the harddrive, getting fixed as we speak. Dads firned fixes computers so hopefully it wont be much.. plus he always throws in a program i may need

16. Steve on October 16th, 2009 6:05 pm

    P.S
    everyone should have an avitar

17. DREW on October 16th, 2009 6:26 pm

    Randy — I suppose that we are even, then.
    

18. Dave B on October 16th, 2009 6:32 pm

    email sent – hard drive? yikes – hope you didn’t lose anything

    see you tonight

19. Deb M on October 16th, 2009 6:36 pm

    Thanks Steve

20. stephen on October 16th, 2009 6:45 pm

    Dave boyd or brad if you guys r goin for beast tonight as soon as you come in hit a progression w 44 then 53 then do a single w an 71 or 80 then 88 then smash it!!, like oh my God!

    Drew… You can watch

21. Randy on October 16th, 2009 6:46 pm

    Drew you are a gentleman and a scholar. My hat is off to you.

22. DREW on October 16th, 2009 6:50 pm

    Dude… Steve… what did I ever do to YOU? You just hurt my 80-pound TGU feelings…
    *sniff-sniff*

23. DREW on October 16th, 2009 6:52 pm

    I guess I’ll have to go cry in the corner with my 355 pound deadlift… maybe add to that or something so I can feel a little bit more like a man…

24. stephen on October 16th, 2009 6:56 pm

    Lol drew its gonna be ok

25. DREW on October 16th, 2009 6:57 pm

    It’s not my fault, right? It’s not my fault…

26. stephen on October 16th, 2009 7:05 pm

    Today looks tuff!.. Headin in to tackle it now..

    By the way the BEAST has been prepared.. To see what I mean u gotta show up..

    Deb m nive avitar!! Way to show off the back of the shirt to the entire world!! Lol

27. Dave B on October 16th, 2009 7:50 pm

    i’m excited…for tonight – just not the box jumps! haha

28. Brad on October 16th, 2009 7:55 pm

    It’ll be a fine day when we are all hanging Mini-Beast trophies on our wall.

29. stephen on October 16th, 2009 7:59 pm

    The beast is waiting and its ANGRY!!

30. Foot on October 16th, 2009 8:03 pm

    I’ve never hated anything more.

31. Vic on October 16th, 2009 9:24 pm

    The beast makes me see red. Grab the bull by the horns.

32. stephen on October 16th, 2009 11:43 pm

    Just a reminder tomorrow is free $20 bill day. Everyone who shows up gets one.we swear!

33. stephen on October 16th, 2009 11:52 pm

    Last post was a joke…
    I have to give big props to Brad n Dave Boyd for 1. Nailing the Beast and 2. Lifting some heavy deads today in the met-con and still having some of the best times on the board.. I am very impressed tina and I are super pumped u guys r improving so well

34. Deb G on October 17th, 2009 12:06 am

    boy, I better get my pic on Avatar!

35. Dave B on October 17th, 2009 12:59 am

    awesome day today – prob best @ ignite for me –
    1) it was a beast feast. 2 more names in red on the board. nice.
    2) 15:17 @ 225# dead – need to push it more with the box jumps, if I did I would have broken 15, which would have been nice.

    Thanks for pushing me today -

36. DREW on October 17th, 2009 1:33 am

    Everyone I saw tonight, those in the 5:00 and those in my 6:00 class, pushed hard today. Ignite is such a fun club to be a part of.
    Dave and Brad, damn fine work tonight with The Beast.

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