Workout of the Day (WOD)

Friday 1/6/11

Here is a cool story from the 2008 CrossFit Games with a Washington State CrossFitter who trains and coaches out of Jet City CrossFit:

Kallista Pappas was 14 years old when she delivered a performance at the 2008 CrossFit Games that inspired an entire community. At an age when many kids are merely hanging out at the mall, Kallista, a home-schooled gymnast who lives in Seattle, Washington, was training gymnastics five hours per day and throwing in CrossFit workouts three times a week too.

"Looking back now, this workout (Sunday's 30 Clean and Jerks at 100lbs) was climactic because it was the event that made the Games something that I will never forget. It changed me as a person. On repetition 22, I was getting ready to jerk it, when I lost focus. I didn't take my inhaling breath to lock my core and, as I got it up to a point near lockout, I lost it and fell down. The weight bounced off my knees and I lay there, stunned. At this point, someone yelled something that still sticks in my mind: 'Don't give it up, you've come this far, you can't give up!'"

Read the full article CrossFit Journal Article on her experience at the 2008 CF Games here

Strength:  Snatch High Pull.  5x5x3x3x1x1x1

Snatch High Pull

WOD: 10-9-8-7-6-5-4-3-2-1

Push Press (95/65)

15 Double Unders after each round

Thursday Fun Facts:

1.  I'm Buff.  I've eaten Guinea Pig.  I have a beer slogan tattoo on my body(not one of my smartest decisions).  Did I mention I'm buff.  Ans. Chris s.

2. I grew up on a 500 acre cattle ranch. I was Miss Teen of Idaho.  I'm seriously afraid of chickens.  Ans. Ashley

3. I played flute when I was a kid.  I sell lawyers for a living.  My high school mascot was the Bombers and we had a nuclear mushroom cloud as our logo.  My wife and I have been together for 18 years, 12 married; we have a one year old baby.  Soccer is my favorite sport (outside of CrossFit of course). My favorite cereal is Cocoa Puffs.  Ans. Vipin

4. I was once mistaken for a woman when running.  Ans. Brad H.

Friday Fun Facts:

1. I was a team debate nerd in high school, was even California State Champ.  I've seen Phish 42 times in 9 different states, 7 of which are east of the Mississippi.  If there was a 5'10" and under swimming league in high school, I would have dominated

2. I proposed to my wife in a gravel parking lot outside of Bent Prop Saloon in the middle of no where Arizona, I have two cats, I’ve traveled to about 25 countries and about 40 states, I’ve gone over 2 months without showering, I once accidentally put chips on the green square at a roulette table in vegas….and won.

3. I have run 5 marathons including New York City last year. I am a professionally licensed SCUBA Divemaster. I competitively race sailboats and our boat won the Seattle NOOD regatta this year. At the age of 18 I was the CFO of international currency trading operation based in Nevis, West Indies... (Damn Euro ruined that goldmine). I am the board president of a women's chemical dependence treatment center in West Seattle. (we are always accepting donations). I have been called sarcastic, but I don't believe it.

4. I was the first altar-GIRL in the metropolitan archdiocese of the catholic. I was a budding young feminist and convinced someone that it was only fair. I think this was a short-lived policy. They don't have altar-girls anymore. One summer I rode my bicycle from Seattle to Washington DC.

5. I have 2 sons, 2 cats, one dog and a hamster.   I perform with in musicals and operas in the seattle area. I have been in many shows with companies like Seattle Civic Light Opera, Bellevue Opera and Lyric Opera Northwest.   I am a big Hot yoga buff, too.

Form vs. Intensity

This is a good video.  Remember form should always be the primary point.  Form and intensity are NOT necessarily incompatible, but when you know you are at the very limit of your endurance AND you know you’re going to break form, are you willing to take the risks of getting hurt?  You should NEVER intentionally sacrifice form. That's not implicitly stated in the video, but I get the feeling he didn't say that because he takes it as self evident.  There is a balance between form and intensity, maintain your form while pushing your intensity and know once you break your form for intensity beyond your limits, you put yourself a greater risk for injury.