TUESDAY, 09.17.13

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Wades-Wings-PAHQ-Banners1-Again

I was typing up a Wade's Army post when I ran across Crossfit Balboa's (aka CFFB HQ) write up on it. They put how I feel better then I could have on my own.

I posted about Wade’s Wings on Monday however I thought it necessary to post again. I do not yet have children in this world, however, what I do know is that I could not ever imagine raising a child through the hardships of any sort of pediatric disease, let alone watching helplessly as your flesh and blood falls victim. Please let me refresh your memory and help us reach our goal for bringing both awareness and financial aid to those dealing with Neuroblastoma.

Let PAHQ tell you about both Wade and his fight.

“On November 12, 2011, a brave young boy, Wade DeBruin, lost his fight to the little known, yet most common pediatric cancer, Neuroblastoma. This is a cancer that forms in the Sympathetic Nervous System and is extremely difficult to treat. Neuroblastoma affects nearly twice as many babies as leukemia a year, yet there is little being done about the cancer. ”

Why is this charity so important to us. First, its simple these countless children need all the help they can get. Cancer research can only continue as long as there is support. Now why Wade’s Wings, this is simple. My boss and close friend’s wife, Kate grew up with Wade’s mother. As John and Kate welcomed their two beautiful young twin girls into this world Kate’s childhood friend was ushering her son into the heavens.

We have set up a team to utilize the CrossFit Balboan Community and infrastructure to join in the WADE’S ARMY cause, in order to change this and continue Wade’s fight and support his charity; Wade’s Wings.

On November 12, 2013 CrossFit Balboa will be participating in a workout to celebrate Wade’s life, and will be raising money to help fund research to put an end to Neuroblastoma and support the families affected. This is an incredibly unforgiving disease that no child or family should suffer though. Please support our campaign with WADE’S ARMY’s, and help us achieve our fundraising goal by November 12th. Please share with those around you.

Thank you in advance for your generosity! Every donation above $30 gets a commerotive t-shirt and beef jerky.

Join our Team!

DWOD

On the minute Sprint 110 yards on the minute for 9 minutes.

SWOD

Deadlift 5 RM (add 10 lbs to last workout) Supine Ring Pull ups 3 x max reps

 

FRIDAY, 09.13.13

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Leg Cradles + Tea Pots  

Leg Cradles + Tea Pots

The other day Mike asked me if he should redo his Deadlift 5RM of 315lbs because he ended up rounding his back on rep five. The conversation that we had inspired me to do a little post. Failing to complete reps on a 3x5, 5x3, or 5RM isn't the only way to fail a set. Failing to maintain proper posture and position (i.e rounding your back) throughout a lift can also constitute a failed set. Remember that the numbers aren't the sole thing that we are chasing. You have to be able to take your ego out of the picture and look at the bigger picture. One of my favorite Crossfit Football mottos is "Persistent Pursuit of Perfection." That is exactly what this is about. Don't let yourself get too wrapped with what is on the bar. Although it can be a great motivator, if it is the sole focus you are losing site of the whole picture. I know from experience this can be a very hard thing to do. Mike ended up trying 315lbs again and made it look much better.

SWOD

Power Clean 5x3 (add 2.5 lbs to last workout) Strict Chin Ups 3 x max reps

DWOD

"Sindy" As many rounds as possible in 8 minutes of: 5 Pull Ups 10 Push Ups 5 Back Squats @ weight from last working set on today's SWOD (your power clean weight)

THURSDAY, 09.05.13

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Rough Logo Idea

Thoughts on the logo? A slightly different spin on the Power Athlete Logo

SWOD

Squat 3x5 (add 5 lbs) Bench 3x5 (add 2.5 lbs)

DWOD

Complete 6 rounds: Max Rep Plyo Push Ups 20 yard Shuttle Run *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate. *Rest as needed between efforts.