WOD 7/27/2010
Make up the squating if you missed it.
3 Rounds, not for time:
5 Over-barrier Burpees
9 Rope Climbs
+
rest 5 min when done.
+
5 rounds for reps:
30 sec burpees
30 sec rest
Flexibility/Mobility
Instructor led:
10 floor PVC pullovers + 10 sec hold
10 PVC Active Lift + 10 sec hold
90/90 Hip stretch + pigeon position
George Corbo over at Crossfit Fort Vancouver has designed a line of shirts geared towards Crossfitters, Weightlifters and athletes in general. His company is Manimal, and they are taking orders for their first shirt, which the Fort Vancouver Afilliate team wore at the Games. Check out his website.
For this next Who’s Who we have Brock!
How were you introduced to Crossfit?
For a few years I looked over the main page website. I tried mixing in some of the stuff I saw there with my own workouts. I knew I could do better with some instruction, but never thought to look for a local gym. At the end of 2008 my diet and exercise went off the rails and I put on 45 pounds. A friend said “Go to Crossfit Portland, don’t ask for a tour or an explanation, just sign up for the January On Ramp.” So I did.
Favorite WOD/lift:
WOD: Randy (75 X 75# snatches), because it favors my strengths.
Lift: Overhead Squat, because it punishes my weaknesses.
I have always wanted to:
Study and master empty hand fighting techniques. My work schedule makes that difficult.
1 word people use to describe me: I’m a wicked sensitive guy.
Outside of the gym I like to:
I have rediscovered cooking. I went for years eating out of boxes, but the paleo diet has me back in the kitchen, and loving it. I also teach basic and tactical pistol shooting. Most of the time I train my fellow jailers on my own time. If one of them gets into a gunfight, I want them to be as prepared as they can be.
Something nobody knows about me or would be surprised to know about me:
As a teenager I read every book on hypnosis that I could get my hands on. I did stage hypnotism for my friends just for fun. Later I tried making a career out of a quasi scientific study into it, but lacked the training to set up good experiments, and quantify the results. I did get my name mentioned in the acknowledgments of two books. One fiction, one nonfiction.
Favorite physical activity outside of Crossfit:
Walking my dog at the off leash park. Some times at the range I like to mix in running and pushups with pistol practice to simulate the fight that precedes 50% of police shootings.
Favorite place to eat in Portland:
Ruth Chris for the steak, Harvey’s Comedy Club for the entertainment.
Song that gets me pumped up for a workout:
“Broken, beaten, scarred” by Metallica.
Proudest accomplishment:
When I was 30, it was discovered that the lower half of my heart is completely backward, and the nerves running to my heart and lungs are in complete disarray. I was told then that by the age of 45 I would need a transplant, and could not expect to live past 60. Just before my 44th birthday I asked my cardiologist to rate my heart function as if he had never seen my echocardiograph. He said that I was easily in the top 10%, possibly top 5% of my age group. He also said to keep doing what I’m doing, and I will probably live a near normal lifespan with no transplant. This change is so drastic that I still get a little choked up when I think about it.
