September 21

Comments (4) | |
It's been a long time, I shouldn't have left you/ Without a strong rhyme to step to/ Think of how many weak shows you slept through/ Times up, Sorry I kept you... [From I Know You Got Soul by Eric B. & Rakim]

What's up, everyone?! I'm so excited to see you all!

First, let me congratulate Coach Travis and his wife, Regina, on the birth of their baby boy, Tahj! He's beautiful. Best wishes to each of you and your new family.

Also, if I'm correct, today is Luke's birthday! Happy Birthday, Luke! You don't look a year older than 45!

And how is everyone else at CLE? Hopefully, everyone has continued to work smart and hard, get stronger and faster, and improve as better performing human athletes. I'm excited to see everyone's progress.

Let's have some fun this Monday...

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BUY-IN
Run 400 meters
Bear Crawl
Spiderman Crawl
25 Squats
15 Burpees
500 meter Row

PRACTICE
5 minutes on Handstands and HSPUs

STRENGTH
Front Squat 5-5-5

WOD
Two rounds for time.

2-4-6-8-10-8-6-4-2 of:
Pull-ups*
Box jumps 24/18
Sit-ups x2

Post time on whiteboard.

Total comes to 100 pull-ups, 100 box jumps, and 200 sit-ups.

* Big Dogs & Savages - STRICT PULL-UPS! No chicken-necking, kipping, or kicking. Dead-hang, fully-extended, these-sons-of-bitches-hurt-my-soul pull-ups!

CASH-OUT
Partner Stretch/Foam roll
Hydrate
Post-workout nutrition

Keep your asses moving today. Talk after the workouts are completed and you're stretching with your partner. Lots of work to get done, so chit-chat will hamper you. And get here on time. You know how I roll -- penalty burpees for tardiness will be handed-out like tootsie rolls on Halloween.

And I haven't said this in so long...

HARDEN THE FUCK UP, CLE!
Missed everyone. See you in the gym.
| Posted September 20, 2009 8:10 PM

4 Comments

R Speed said:

Looks like he's BACKKkkkkkkk!

September 20, 2009 10:01 PM
Luke said:

Welcome back Carl!!! (Thanks for the birthday wishes too)

September 20, 2009 11:23 PM
Larry said:

First Welcome back Carl! And second does Fetsko look like he's about to die or what? lol

September 21, 2009 12:41 AM
Joe Sorboro said:

Congrats to you Travis. I haven't spoke to you since we were in School together. I have to Boys myself and they are monsters! A lot of fun. I have been a homegrown crossfitter since last November, working out of a 24 hr Gym in Mentor. I always thought someone like you would make a great coach. I have to stop by sometime and catch a WOD with you. Congratulations to you and your family.

Joe Sorboro

October 2, 2009 9:40 AM

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