Jaiya, Ghandi, Patty, Boy, Andrew, Schumacher on the beach in G-Land Jungle
Well.........we are back. It was a great trip, we all improved our surfing, recharged our batteries, created some great memories and cemented friendships.
Other than some broken boards, minor scrapes, ( I burnt my leg on a scooter muffler, and still have some coral imbedded in my finger), I believe we are for the most part.....Unscathed.
I have to tell you, the most impressive aspect of Bali is without a doubt, is the people. They are amazing. Once we got past a few touts, scammers and hustlers, (bull has the best story) we found the most hard working, honest and happy people we have ever met in any country, we have ever vacationed in. We hung out with these guys nearly every day.
Thanks fellas! (tear up my car seat)
Back to work:
In Medewi (point break in north west bali) we created a workout one day by the pool. We don't have a pool, so I am going to substitute with a bear crawl.
The leaderboard will be a 500m row. The professor wants to test more short hard fast.
Monday's lesson Plan:
Warm up: 500m row (put your time in the leaderboard)
Tech: Bulgarian Split squat (an Urban Monk favorite) I think we might fool around more with the lunge, BSS, one legged deadlift and pistols.
WOD: Medewi
In teams of 2 or 3 (depending upon how many in each specific class)
2 lengths of bear crawls
10 pushups
15 squats
switch with partner
How many rounds in 15 minutes?
See you there
Patty
- http://www.youtube.com/watch?v=keWCS942iFM
Posted by rbs on 12/20 at 06:17 PM
- laugh out loud funny, rbs. laugh OUT LOUD.
Posted by lecheng on 12/20 at 06:41 PM
- If you are hitting the 500m hard for the leader board - I hope it is clear that you need a good "pre-warm-up". Get a light sweat going, even a little out of breath, then recover - then hit it hard. If you rush into the gym late - don't start with a max 500 m sprint row.
Have fun.
Posted by Prof on 12/20 at 11:46 PM - oh - and... what's with the hair Patty!!!!!!!!!!!!!!!! lol
Posted by Prof on 12/20 at 11:48 PM
- Prof, Blonds have more fun
always wanted to do it.... thought I was just a little too old, so I said.....f$@k it for Bali.
Everyone should be doing the Pre-warm up every day
Right?Posted by Pink Pig on 12/20 at 11:53 PM - Saw an article in the Journal about stairclimbing.
Where is the longest/highest set of stairs in the lower mainland?Posted by mark Gervin on 12/21 at 03:45 AM - Gervin,
There is a legendary set of stairs at the foot of Pemberton street in North Vancouver. They actually have two sets. One that is right at the foot of it, that is more Grouse Grind style (much smaller obviously) and one that is down the trail on the left hand side that is concrete steps. Its about a 3min run along the trail. 5 x stair climb there is great workout.
The Pie
CrossFit LionsPosted by The Pie on 12/21 at 10:01 AM - ... and we're gonna end every day while we're there workin on our new "manifesto" ...
Posted by How'd that go? on 12/21 at 12:55 PM
- Welcome back boys. I've noticed that over the last couple months there has been a trend towards anonymous postings...as a client and friend of CF Van for 4.5 years, this has never been an acceptable part of our culture. In my opinion, part of Crossfit is standing up and articulating your position - that means identifying yourself. What the hell is so hard about asking how the work went in Bali?
Posted by Girlyman on 12/21 at 01:10 PM
- This is a late response to the "blond" - been at VGH - my 88-year-old father-in-law just had a hip replacement - why not, he has to keep working out!
Yes everyone should be doing the pre-warm-up ... but life happens and if you do end up running into the gym late, realise that and take the "crossFit warm-up" at medium pace!Posted by Prof on 12/21 at 10:53 PM