WOD 8/9/2010
1) Noon T-Th-Sat(11:30 AM) On Ramp, 2 spots left, starts August 17th
2) Jay’s O-lifting program is half full
3) Did you know? I didn’t until Elisa told me! Portland Baconfest 2010 is just around the corner.
From Alaska, Team Lael:
12 DL, 12 pistols, 19 Cal (I was going for 20!), 100 lbs.
I’m going to start posting my stuff to pretend I am still there. The people on the treadmills sure looked startled when I was rowing 19 cal in a minute.
Make up the squats if you missed them.
A. Windmill: 5 x 5,4,3,2,1; rest 2 min. Work up to a heavy single.
+
Teams of 2, perform 3 rounds.
20 Burpee/Tire Flips for time. (10 each. Flip the tire back and forth w/partner, do a quick burpee while your partner has the tire. Men big tire, women med.)
Rest while the other teams go, minimum rest 3 min.
+
If you failed the Sorrensen test, do:
DB Back Extensions: 2 x 6-8 @ 3012, rest ~ 60 sec
If you have passed the Sorrensen, do:
Muscle-up practice.
Cool Down
Instructor led:
10 floor PVC pullovers + 10 sec hold
10 PVC Active Lift + 10 sec hold
90/90 Hip stretch + pigeon position
For this next Who’s Who we have Madoc!
How were you introduced to Crossfit?
I’m a gadget-hound, and one of the Internet forums that I am a member of has a couple of artists on it who, when they post about physical activity, would talk about this “Crossfit” thing. So Crossfit has been on my radar for a few years now, since about 2006. You can credit one of the trainers (Jade Marsh) at Crossfit High Voltage in Burbank as being the reason I know about Crossfit – although I’ve only met Jade once in person, and that was while checking out the jewelry he produces. Oh, and because I was in the Marines, I try and keep track of what happens in the Corps. Needless to say, if it’s good enough for the Marines, it’s probably good enough for me.
Favorite WOD/lift:
Don’t have one yet. Anything that challenges my skillset and ability (which basically means every WOD/Lift).
I have always wanted to…:
There is a long, long list of things that I would like to do. Most of the things that I wanted to do as a kid I either did or grew out of the desire to do. I do not not do things that I want to do. If I want to do something badly enough, I’ll do it. Currently, one of my short term goals is to complete an Ironman length triathlon by the time I am 40 years old. I haven’t jumped out of an airplane yet, so maybe that’s something.
1 word people use to describe me:
For the people who have known me for a while, it normally is “Sigh.”
Outside of the gym I like to:
Work (seriously, I love my work). Fish. Kayak. Run. Drink beer. Discuss health, politics, and philosophy. Fish. Drink more beer. Prepare gourmet meals (cooking in the gym is such a bother). Dig clams. Go crabbing. Ocean = interest. Hunt for mushrooms. Hike. Do all of the other standard things that Portlanders tend to do. Recently I have discovered the joys of lounging about in the Sunlight. Wandering around the Chinese Classical Garden. Dim Sum. Discuss/proselytize about all of the above (yes, that means discussing discussion of philosophy. Mind. Blown).
Something nobody knows about me or would be surprised to know about me:
That’s a hard question, given that I have the short history of Madoc ready at a moment’s notice. Seriously, when you have a name like “Madoc,” you need to have a story ready. Asking someone about their unusual name is an easy conversation starter. Most of the “surprising” things about me are out in the open within 15 minutes of me opening my mouth. And the stuff that no-one knows about me, well, no-one knows…
My love of irony is readily apparent once you read through/hear my bio.
I guess, because of the long hair and beard, people have a hard time believing I was a Marine.
Favorite physical activity outside of Crossfit:
There are physical activities outside of Crossfit? Well, I used to detest running, and now I am equivocal about it, so not running. Most of my kayaking is done to get me closer to fish – the actual physical activity is, again, not something I really pay attention to. Not hiking, since I get bored easily, and really, hiking is just a long, long walk in the woods. Absolutely not running in the woods – which really just a fast hike. Oh, wait, a fast hike. Maybe that’s it. Kidding aside, I wish I liked dancing more.
Favorite place to eat in Portland:
Before I cut wheat and potatoes from my diet? Grand Central Baking. Best Croissants on the planet (I can say that because I lived in Paris for a year and a half, and spent a couple of months in the South of France. The Croissants in Paris have nothing on what the Grand Central crew turns out). Pho Hung on SE 47th and Powell. The Delta back when they were under original management (not so good now, although I guess Miss Delta is what the Delta used to be, as far as food quality goes). Bete Lukas on 50th and Division (Ethiopian food). Lauro. Pok Pok. Biwa. Wildwood. Papa Hayden’s. Vincent’s Pizza. Genie’s (arguably the best Eggs Benedict in Portland).
After I cut wheat and potatoes from my diet? Toast, on SE 52nd and Steele. The owner there turns out heartbreakingly good baked goods (MMMM, English Muffins). But they also have dishes that have no wheat, potatoes, or starchy veggies. Their “Truck Stop,” subbing the potato rosti with sautéed greens is awesome. Local, mostly organic. And then there is Navarre, on SE 28th near Burnside. Tapas = yum. Of course, I always end up eating the bread there, since it is made by Ken’s Artisan bakery, which, in my informed opinion, is in the top 3 as far as bread making goes in Portland. Biwa is still tops, but I can’t/don’t eat ramen or udon anymore, so that kills one of the reasons to go there (housemade noodles).
Wong’s King on 97th and Division, because it is Dimsum. When you are eating Dimsum, it all counts as Paleo, since it is all made of pork or seafood. The headache and lethargy afterward can be blamed on the guilt that you didn’t eat that last char siu bao. Always, always eat the whole plate of char siu bao. If anyone else wanted one, they would order their own damn plate. Those are mine.
Song that gets me pumped up for a workout:
Whatever Xi Xia is playing. After Rick Astley, the most current song that I like to listen to that makes me think about working out is “Dog Days” by Florence and the Machine. Although I don’t really get pumped up by music while I’m working out – it’s actually kind of distracting.
Proudest accomplishment:
Don’t have one yet. I view what I have accomplished in life thus far as just a component of what I will accomplish in my life as a whole – and each decade seems to have come with its own moments. I’ve got most of the major milestones – high school, military service, college, existential crises after college (what the heck do you do with a degree in Bioethics/Philosophy?), non-profit work, grad school, self-employment. Like I said, I’m aiming at an Ironman triathlon by 40. Since I don’t have kids, I can’t fall back on that answer. I think I’ll have a good answer in 60 or so years.
