Feral CrossFit

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12.22.13 - Clean, Herman Melville

"A smile is the chosen vehicle of all ambiguities." - Herman Melville, Pierre: or, the Ambiguities

In case you missed the news, WE ARE ORDERING [mother f*ck*ng] HOODIES! Click on the hyperlink for the relevant deets or speak in person to Jay and/or Noah… then jump for joy… but then stop shortly thereafter, you’ll get all tuckered out for squatting.

Clean - 12.23.2013

A. Hang Clean High Pull x5 + Hang Clean x1 + FSq x1

B. 3x1x90% of ‘A’ (1 rep = the entire complex of 7 reps)

C. For time: (10 minute cap)

15 Push Press 135/95#

15 BB Row 135/95# (strict, no “kip”)

Row 750m

Dom explains in great detail and with perfect accuracy how to tell if you even lift [bro]. Take copious notes.

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12.21.13 - HOODIES (HOLY SHIT), Christmas week hours

The world is changed: I feel it in the water, I feel it in the Earth, I smell it in the air… Much that once was is lost, for none now live who remember it. 

…And some things that should not have been forgotten… were lost. History became legend… legend became myth.

…in the gloom of Gollum’s cave… it waited.

…its time had now come. 

Behold! The prophecy! The hoodies have FINALLY arrived! I’m super, super cereal, you guys. I know what you’re thinking: amaze-balls. Well that’s right, amaze-balls in deed.

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The above image is just a mock up (obviously). We’re going with the RED color and the BLACK ink (just to get all anarchy-ey on you). So don’t be thrown by the truffle color or white ink, those are just an illusion. An illuuuuusiiiooon.

We’re going to be placing the order ON JANUARY 4th. If you want a hoodie you must FIRST FINALIZE PAYMENT. We will NOT have any overstock. They are $40 a piece. Come and get ‘em.

I’m so seriously now, folks; how badass is this thing? It’s at least as badass as this shark-bear…

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Christmas Week Hours. 

Dec 24th - 5:30am, 9:00am, 12:00pm

Dec 25th - Closed

Test - 12.21.2013

In teams of 2, AMRAP 30:00

Row 350m

5x Thruster 115/85#

Alternate with partner

12.20.13 - Snatch, John Stuart Mill

"The only freedom which deserves the name, is that of pursuing our own good in our own way, so long as we do not attempt to deprive others of theirs, or impede their efforts to obtain it. Each is the proper guardian of his own health, whether bodily, or mental and spiritual. Mankind are greater gainers by suffering each other to live as seems good to themselves, than by compelling each to live as seems good to the rest." - John Stuart MillOn Liberty

Just a quick heads-up, we’ll be running a free mobility clinic/class/stretch-a-thon at 11am this Saturday. If you’re as flexible as a sheet of glass then you may be interested in attending and getting yourself a bit unglued. This is open to all and the gym will still be available for open gym shenanigans as per usual.

Snatch - 12.20.2013

A1. Hang High Snatch High Pull x5 + Hang Power Snatch x1 + OHS x1, heaviest possible with good form. 

A2. Weighted Pullups x 5

B. 3x1x90% of ‘A’

C. 3 Rounds For Reps

1:00 AMRAP Handstand Pushups

1:00 AMRAP KBS

1:00 AMRAP Burpee

1:00 Rest

Snoozers Are, In Fact, Losers

Your Fat Has a Brain. Seriously. And It’s Trying to Kill You

12.19.13 - High Bar Back Squat, Baruch Spinoza

"The more clearly you understand yourself and your emotions, the more you become a lover of what is." - Baruch Spinoza

For today’s workout you will be doing absolutely nothing. See the following guide: image

Alternatively, if cake is not your thing, you can squat. Come to think of it, you’d better get in here and squat. 

High Bar Back Squat - 12.19.2013

A. HBBS Heavy set of 2

B1. HBBS 5x2x90% of ‘A’

B2. RKBS 5x15 - heavy

C. For Time (10 minute cap)

100 Double Unders 

rest 2

100 Double Unders

D. Weighted Planks 3xAMRAP

12.18.13 - Snatch, Drake

"You only live once. That’s the motto, baby, YOLO. And we ‘bout it everyday." - Drake

Snatch - 12.18.2013

A. Heaviest possible of the following complex:

Muscle Snatch x3

Snatch Push Press x3

Overhead Squat x3

B1. Handstand

B2. L-Sit 4x0:20

C. 1-4 Sets for quality of motion

Low Gait 1/2 Lap

Horse Walk 1 lap

Lizard Crawl 1/2 lap

Ostrich 1 lap

Nutrients Vital to Location of Early Human Settlements

The Paleo Diet: 13 Facts About Eating Like a Hunter-Gatherer