With 70s Big Justin Lascek

With 70s Big Justin Lascek

Sean and I had the privilege of attending one of the last CrossFit Barbell Certs with Mark Rippetoe, irreverent Texan and genius strength coach. The cert began with a breakdown of human anatomy as it relates to physics, using science to explain our movements. The (back) squat, press, bench press, deadlift, and power clean were broken down into levers, stress/strain factors, and muscle mechanics.

Besides a boat load of priceless Rip quotes, we gained a much greater understanding of the movements as well as an appreciation of an emphasis on strength programming. Of course, we’ll be our own guinea pigs before we spring it on you, but don’t fret. There’s been quantified proof in the CrossFit community that a linear strength program is the key in lowering your Fran time, conquering Linda as Rx’d, becoming a general prepared fitness beast. Can’t wait to see the PRs to come!

WOD 11.24.09

BS 5×5
Max BJ/one min x3

4 rds:
15 Power Snatches
15 V-Ups
15 GM

6 Responses to “Barbells and Rippetoe”

November 24, 2009 at 11:06 AM

OK…I was already jealous that you’ve attended TWO gymnastics certs but now this? haha. Sounds like an awesome time. Can’t wait to hear more about your experiences at the Barbell cert.

Michael H
November 24, 2009 at 8:24 PM

Awesome job Scott and Nick!

BS 5×5 : (95/95/95/115/115)
Max BJ/one min x3 : (43/42/43)

4 rds: 10:sump-thin
15 Power Snatches
15 V-Ups
15 GM

Power Snatches made me look like a fool today. You are now my nemesis! Beware, I’m coming for you, be afraid be very afraid!

November 24, 2009 at 11:17 PM

Foam roll ~5 min
Lacrosse ball 10 min
Stretch ~5 min
Ice shin 20 min

Swim WOD

Nick R.
November 24, 2009 at 11:48 PM

5×5 HPC @ 135#

3rds 1 minute max pushups: 37/31/21 (DIED on this one!)

50 Dubs
25 Squats
15 Situps
15 Supermans
14:27 (i think) — either way was a lot harder than it looked! almost pulled a michael before i started it! :)

November 24, 2009 at 11:55 PM

BS 5×5 225#
3 x 1 min box jumps 21-23-22
4 rounds – 15 power snatch 45#, 15 v-ups, 15 good mornings 45# – maybe 12 min (check my book)

Nice work today Mike & Nick!!

Posting this from iPhone. Fairly easy.

Although, someone explain to me why we post here AND our personal logs? Dual data entry!! Ironically, my career is centered around helping people avoid dual data entry!

CrossFit Intrepid » Time to Shine
March 18, 2010 at 6:04 AM

[...] look familiar? Well it should if you were with us back in November of last year. Here’s the original post for a flashback. In the picture with Ruth and Sean is Justin from Rip’s staff as well as the [...]