WOD:

“The Widow Maker”

Every minute on the minute for 20 minutes

5 Cleans (115/85)
5 Push Jerks (115/85)
5 Push-ups

When you fail to complete a round on the minute, continue to complete as many rounds as you can for the duration of the 20 minutes.

Post the number of rounds completed on the minute plus the number of additional rounds completed within the 20 minute time limit.

This WOD was crafted in the brain of our great friend Jeff Gorumba and subsequently named by our very own Amy. Feel free to send Jeff your thoughts on this great WOD, he’d love to hear from you (jeff@oceansidecrossfit.com). By the way, the current record for this WOD is 16 rounds completed on the minute.

Marit gives it her all during her final Fundamentals WOD. Gotta love those ring rows.

Quick San Diego Recap

As Amy mentioned, I had the honor of being invited to San Diego this weekend to present an Anatomy lecture to the CrossFit Certification Staff. Check out this photo from the main site and you will see a veritable who’s who of the CrossFit community.

The weekend was phenomenal. I met some fantastic people enjoyed some good grub (most of it paleo…but not all), and learned a lot. Nearly all of the CrossFit Subject Matter Experts spoke and gave information on what their specialty certifications are all about. Coach Greg Glassman gave us an update on the new CrossFit Nutrition Certification, I’ll expand more on that later. I also had the “pleasure” of taking the CrossFit Level 1 examination. Don’t know my score yet, fingers crossed that I passed.

My anatomy lecture was very well received. I, of course, am my harshest critic. Lots of things that I want to clean up with that lecture, but I’m happy with the response I got. Nearly everyone told me that it was valuable information that was very much needed and that it was well presented. Plus, Louie Simmons, owner of WestSide Barbell (home of some of the strongest men and women on the planet) said “That guy was right on the dot.” in reference to my thoughts on core training.  What more validation do you need?

In addition to hearing about what the specialty certs have to offer I also learned some good tricks on teaching kipping pull-ups and muscle-ups and got some rowing technique tips.  On Sunday, I sat next to Erin Carfaro, gold medal winner in the 2008 Beijing Olympics in the women’s eight.

What can I say, it was an amazing weekend.  Lots of great stories that I will share with you all over the next couple of weeks.  Lots of great techniques that I will implement in our programming.  Lots of great contacts with some of CrossFit’s brightest minds and greatest coaches.  Hope to get some of the SMEs here to conduct their specialty certifications in our box.  2010 is going to be a great year for Kitsap CrossFit.

(check out the CrossFit Unlimited site to see a photo of me “in action”)