August 18, 2010 · Posted in WOD · Comments (51)
Before and After shots of team Grifonetti doing their CrossFit beach workouts as a family..Wod was a 12min amrap of 5 pushups, 7 situps,10 jumping airsquats, then run 1600 meters. It doesn’t get any better then this!!
Attention: Tonight at 8:15 pm, we all will be meeting at the Iron Horse in Westwood for Kenias Birthday and Hockey Chris’s going away party.. Please if your around come down and hang out… Chris were gonna miss you brother.
WOD:
Turkish Get Up’s
1-progression per side
2-3 heavy singles per side
Met-Con
- Run 1 mile (**Lisa’s Pizza and Back**)
- 75 pull-ups
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51 Responses to “Thurs: Change Up!!”
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Chris good luck in school and with hockey
Kenia happy birthday
Have fun at the iron horse
Kick some butt at Penn…. gives me a reason to watch college hockey now… sweet. ROAD TRIP!
Can someone help me pace the 1 mile run so I can complete it for Level 1 ?????
I def am down for a road trip to see a game!
@thursday’s wod… 75 pullups = bloody hands
Oh I feel like Vast, this is going to be a long one.
First, hats off to the Grifonetti Fam…you guys are awesome. I miss you all so much and can’t wait to see you.
Now, from yesterdays post I laughed so many times and have so many comments.
Vasti, you amaze me. You are so wonderful with your comments to everyone but the most important person you left out is yourself…so allow me to say something. You are a beautiful person on the outside, and have amazed me with your accomplishments over the last two years. You by far derserve the best body award and I mean that sincerly. You have never waivered in following your goals you set out for yourself and with hard work, sweat and determination you kicked adversity in the ass and look at yourself now…gorgeous, strong and confident.
Now, who is this crazy Vasti on the inside…she is this warm, loving, caring and compassionate woman who yerns to be pushed. She is devoted to her family and that includes her Crossfit Family too. I am not sure but a few years ago a switch went off internally and she became this Super Warrior Chic but there is one thing that did not change and that was her Heart. So, my friend enjoy your vacation, rest, relax you deserve it.
@ John A…wow wish I was there.
@Nick Law School might suck now but if you attack it like you attacked your WODs your going to soar.
@ KNARF I helped my mom make Riceballs today I should bring you one before next week. YUM.
@Lili Have a great Vacation and a drink for me
@Adam…you over achieving AARP member.
@T-REV Be careful what you wish for.
@Chris B…You better study and be good you never know when a CFI SPY might be watching you. I am going to miss you pal.
And lastly, DEB M, are you guys sure you were at Camp and not at some BOOT CAMP…those times yesterday were SICK.
What about me and katie lucy? We feel left out of the praising and flattering! We can understand why u didn’t mention spyder cause he is perfect in every way and does not need the praise. He is like the god of cfi.
um. . .and me? i haven’t left to california just yet. . .hehe
Grif, a family that CrossFits together is a family like the “INCREDIBLES”. Superheroes in my book!!! Love these pictures of your beautiful family being active and loving it.
LOL
Kenia, you and Katie and Stef are getting a whole other page blog…Marissa too.
Oh man, I just love everyone…I heart you all.
BTW Stef…you couldn’t stick to finding a job in Bergen County. Now visiting you is going to be one hell of a ROAD TRIP.
I seriously love you all too. Leaving NJ is tough not only cause of your personal family, but also when you’ve got CrossFit Ignite on your side. LUCY would you really visit me? cause Katie is definitely coming and she’s going to drag Kenia out to the West Coast too. Woohooo!!!
Grif…Where are the Jonas Brothers Pics..??
I have the sexiest elbow. I WIN !!!
Stef Goodluck and best wishes you will be missed for sure. Chris what can I say we started together and you were always there to point something out or give me a push to make me better. Good luck at Penn dominate the ice and the books like I know you will as you move on to the next “evolution”
At least SOMEONE mentioned something about books… and not just hockey. Good thinkin John A. Good thinkin!!
Lucy………I adore you! Watching you meditate yesterday, right before the WOD was like watching a peaceful warrior prepare for a fight…then watching you push through the heat and encourage Ken the whole way through…was beautiful…this is why my times suck…I pay too much attention to what’s happening around me, and I just can’t help fall in love with each and every moment.
“I am of the opinion that my life belongs to the whole [CFI] community and as long as I live, it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die, for the harder I work the more I live.”
-George Bernard Shaw
Brad. where do I begin with you? CFI does not exist without you…You are a man of heart and soul…you have a sexy face and heart…I adore you as well…
Love the pictures of Griff-fit!
@ Brad-ass
Level 1 must be completed outside wods! Also, i have a cuter elbow.
@Deb M
This wod is not allowed to be finished under 8 minutes…..just saying. Your times along with Vic’s time’s make me sick….I liked it better when you guys were at camp! (just kidding…love you guys, just not your impressive times!)
@KFJ
What do you know about beef?
-Spyder
@T-Rev
Yeah it is 420 in the morning…set your alarm, so you can be cool like us. haha
@Vasti I hope you have an amazing time on you vacation!!
@ Lucy post #7 was written by Spyder when I left my phone unattended for a brief period of time
@T-Rev…. Your prob waking up in a few to go wod with the 6am crew (good luck with that buddy, I will be sleeping)
@Feefers, I am not speaking to you for the rest of the day (well until I see you at the Iron horse)
@Chris and Katie you both suck and you know why…. (“Hey Kenia I am going in in 5 mins I promise”) 25 seconds later the car is gone, no where to be found.
and now I will go sleep…. have to wake up to work tomorrow
P.S. Spyder the hippie wants to know when you wan to go camping with him, I told him you would call him and let him know
Ha. Thank God for rest day. I had trouble walking down the stairs this morning and I can barely lift my arms. And yes I am blogging at work before 7am while you guys are still up from boozing!
At least the bar is walking distance for me tonight so I might have one of my late nights so I can post at 4am.
@kfj. Loudest concert ever louder than any iron maiden or judas priest concert I ever went to. 14000 teenagers including my daughters screaming for 4hours
Thank god for ear plugs
So my theory about Crossfit is, there are just some things that each of us are good at and are harder for others. For example I enjoy front squats and wallballs. But maybe that is because I can do a lot of them. On the other hand, today’s wod was a lot tougher for me because 75 pullups is a lot and doing all of those is hard! Doing a pistol for me is also tough but Nick Elefther (when verbally challenged by me and Vic) did 50 pistols right in front of us on command. Some things just come easier to some people.
So here’s the plan….Find your strength and then tell Steve “gee, I hope we don’t do ________anytime soon…” Next thing you know, we are doing a wod with a ton of those.
He enjoys our pain.
@ 6am’ers.. You guys did a great job this morning.. Way to push thru the numbness in the arms.. LOL!!!
@ ALL IGNITERS… I always wondered what the hell some of you guys were doing up at 4 and 5am. I’m literally waking up at that time to foam roll and get ready to go to the 6am..
@Vasti.. Enjoy your vacation hunny.. You deserve it.. I honestly love and appreciate the enthusiasm that you show for the Ignite fam and I don’t think the blog or the gym would be the same without you.. Please don’t leave again!
@Lucy.. Ciao Paisana.. Thank you for thinking of bringing me a rice ball but i’m back on the Paleo SUPER STRICT band wagon. I went away on vaca and ate like shit so i’m getting my nutrition back in order and believe me, I did PLENTY of cheating on vaca.
I actually started Intermittent Fasting on Monday and so far it’s been working pretty well.I’m doing like 15 to 18 hour fasts and i’ve been able to wake up NOT HUNGRY and go thru a WOD. I’m actually doing my first 18hour fast today. I ate yesterday at like 5:45pm and i’m still not hungry. I’ve been reading up on INTERMITTENT FASTING and read some studies that show that it has no effect on metabolism which is proving true because I can feel and see myself leaning out.
I have a theory…..
work on your weakness..
me – running efficiently.. not so much running..
can i run 3 miles.. sure.. can i do it in a time i deep acceptable.. no..
The coaches here arent here to make us better at what we are good at they are here to attack when they see one of us walk in on a day historically speaking we may have cherry picked.. they see you walk in .. they see its not a “strength day” for you.. we stand by u watch you suffer but stand by you none the less and NEVER let you quit. because that isnt an option. It isnt in our DNA .. its a lie we started to believe at some point in our life. This lie will be crushed here at one point or another then its onto the next lie and we will crush that..
we do this because we are the deciders of our future we are crossfit we are IGNITE.
who am I?????????? C – F – I !!!
Thanks for proving my point.
Tell steve that you hate what you are good at and it will be in tomorrow’s Wod. Haha!
i hate eatting pizza and chocolate ice cream ***keeping fingers crossed**
so last night…the soreness was so bad, I couldn’t turn in bed. I had to flip like a pancake from side to side. Literally, I would use momentum to jump from the bed and turn.
Then…I had to explain the bruises on my collar bone to the other side of the family that doesn’t understand my cult membership @CFI…
“They are not hickies, I swear…I’m a bodybuilder…”
I’m off soon to the ship…I’m hoping they don’t catch me trying to sneak on Paleo friendly snacks…My aunt said to just say I’m a diabetic and I need those snacks… (Turkey Jerky…yeah, they’re going to buy it…)
I guess I will be forced to take a rest day…I am tempted to do a 1mile run and 75 push-ups though…
as always, I adore you all… WOD ON!!!!! WOD ON!!!!
@ Vic, Deb and ALL IGNITERS.. Hey when were you thinking of going hiking up in Harriman? I was thinking of getting a hiking club together this fall and maybe even an amateur rock climbing club. I LOVE THE OUTDOORS (which is why in my former life i’m pretty sure I was a caveman LOL)… I want to be in the wilderness AS MUCH AS POSSIBLE this fall so let’s get together and make it happen. I can help and assist you with whatever you need as far as organizing our outings so PLEASE let’s make this happen this fall or sometime VERY soon..
@Knarf, thanks! I still have to WOD with you and Randy when I get back from vacay…I’m not going anywhere, anytime soon.
Ok so I DEF just got in trouble at work for sitting here reading and laughing out loud at all of your posts!
you guys are hilarious! lol
p.s. Steve and Kenia thx for not letting me drop the weight down in yesterday’s WOD…but my wrists are killing me!
Steve, I WILL QUOTE YOU ON MY BLOG TODAY BECAUSE WHAT YOU WROTE ABOVE WAS AWESOME and YOU ARE AWESOME, and each time I feel like giving up you and Tina push me, along with the other amazing CrossFitters that comprise IGNITE! When our coaches believe in us then that is all we need to push harder and to make it happen!!!! Ignite is led by true leadership.
@Frank, I’ve been reading about the fasting as well, but was wondering if you do an all food fast, only fruit, or what do you allow yourself, if anything?
Fasting??? oh gosh… getting crazy!
I would suggest you go RIGHT NOW to this website:
http://www.bodyrecomposition.com and start reading EVERYTHING from Lyle McDonald.
The first article on the front page is “Permanent Metabolic Damage Followup – Q&A” in relation to bodybuilders who lose extreme amounts of fat preparing for a competition.
This guy bases all of this articles on actual FACTS and real studies, and science of what happens in the body.
When I have the motivation, this is what I follow… his “A Guide to Flexible Dieting”
Oh, and he has major sections of the website dedicated to:
Fat Loss
Nutrition
Muscle Gain
Training
Research Reviews
Brad,
I can do the run with you. What time do you need to hit?
I’d run with you but I cant feel my legs today.
@Kenia, its not my fault that you haven’t figured out that everytime we go out I do a shady sneak away to go home to my bed. I’m sketchy like that but you are the fool who falls for it everytime.
@Lucy, I want a riceball!!!!
Bad Brad – don’t stress over the run – I was 30 secs slower today due to the front squat nightmare earlier in the week. And I could only reliably get 35lbs up on my TGUs. I need some “pacing” from you on those! The pullups today will complete the sense that every single muscle in my body is sore and wasted by tomorrow.
Hockey Chris, best wishes – it was inspiring for me to get totally, completely smoked by you in the few WODs we did together, to the point where I laughed at myself and imagined how much further I could improve.
In addition to the link Brad posted, check this out, too:
http://robbwolf.com/
Robb Wolf: Intermittent Fasting, Fitness, & Paleolithic Nutrition
Robb Wolf’s gym used to be a CrossFit affiliate, but due to some brouhaha last year he was stripped of his affiliate status. He is super knowledgeable and has a podcast as well as the blog. My ipod was busted and I made copies of the first 5 or 6 episodes onto cd. I gave them to Steve, so I’m sure they’re around the box somewhere, help yourselves.
Oh, and look at this. A woman named Rashmi Cole runs an orphanage in India and started a CrossFit gym. She describes herself as a mother to 65 children trying to stay in shape.
CrossFit: http://crossfitsriramashram.typepad.com/my_weblog/
Orphanage: http://www.sriramashram.org
Inspiring and Awesome.
Id like to thank everyone for their kind words. I had a blast with all of you this summer. I made a group of friends that hopefully stays with me for the rest of my life. I will miss you all but I will be back before you know it.
Lili, because of you I’ve already been to that site, which has some great podcasts…. so thanks!!
Which brings me to my own personal thought…. (yes, I think and stuff)
Read about all there is…. Paleo, zone, weight watchers, Flexible dieting, intermittent fasting, etc. etc. and take from all of those and put to practicing what works best for you personally. To say any one method is THE METHOD for everyone is ridiculous.
So learn from all, and take to heart what works for you as an individual, and you’ll be ahead of the game.
Well said, Brad. I couldn’t agree more. There is more than one path to health and happiness. That’s the beauty of us each being individuals, right? There is no one size fits all solution. Experiment, read, listen ask, have fun and try new stuff!
For me, I have a more open mind about this paleo thingy than I did months ago. I’m dabbling with it and seeing how things change around here. Macrobiotics and Paleo, what a combination!
American eating habits disgust me. American eating habits on a cruise ships repulse me.
But isn’t it like all you can eat lobster on cruises? That’s the only reason why I want to go on one…
I love eating. In the past, I loved it way too much. I still do!!! =0 Life can’t be all about restrictions, just making better choices 80% of the time. LOBSTER FOR ALL!!
*****
i hate eatting pizza and chocolate ice cream ***keeping fingers crossed**
*****
That is the Funniest Coach Steve line of the week. Read up above for context.
http://shine.yahoo.com/blog/OK2CQNOEVVT2MO55R7B7T6GYHQ/;_ylt=AtuAtOD.H9nouVwiA.NvfLJrbqU5
Artcile about barefoot running and vibrams
Active rest WOD: 7.5 miles, LSD. 68 minutes.
Was dreading it at first, especially after 100 front squats killed my legs. And the first mile was hard. But I’m glad I went.
Around mile 6, I caught about 30 seconds of the most incredible sunset. Frank, I’m with you; I love the outdoors too. Let’s go hiking. Soon.
Brad: Did you know Simply Grazin are the providers of grass fed beef to Whole Foods? Just bought a great looking cut there tonight with some swiss chard for dinner.
Anyone ever looked into beta-alanine? I’ve read it causes L-carnosine to be generated, which creates a buffer before lactic acid build-up, hence reducing recovery times after strenuous WODs. My question is: couldn’t one just take L-carnosine and be just as well off? That I CAN find at Whole Foods…
I’ve also heard that creatine works well too. Anyone use these?
See y’all tomorrow at 6am.
nb
Neil,
Only a crossfitter would call a 7 and a half mile run active rest. I love it.
Brad,
Sorry I dropped the ball today with coming to the WOD. I felt bad bc I wanted to help you run but I was in no shape to WOD. I can do the mile run with you any time you want to do it to cross it off your list though. Let me know when.
Katie