Video and pics from our American Cancer Fundraiser
 **This Saturday, 2 MAY, Richard Lassell is going to be at CFW offering spot treatment massage and stretching.  Richard is the therapist you’ve heard Steve, Clint, Shawn, Darren, Julie, Myself and others rave about.  He’s the guy that uses the powertools!  Come in Saturday, knock out your workout, and get a quick treatment from Richard.  You will not be dissapointed. 
Eat 5 – 6 small meals per day?  But how wise is conventional wisdom?
5 rounds. 
2 minutes of rest between rounds.  15 seconds of rest between reps.  Use 80-90% of your max for each movement.
Power clean & Jerk: 1 – 1 – 1
Weighted pull up: 1 – 1 – 1
Weighted dip: 1 – 1 – 1
Box Jump (atleast mid-thigh high) 1 – 1 – 1 
If you miss a lift twice in any given set, you must reduce the weight, and start that round over. If done correctly, this will be a difficult WOD.  Try to resist the temptation of using too much weight.  Even the strongest athletes will pay for being overly zealous with this WOD.  
Happy Birthday Jeremy H!


0 thoughts on “Posted: 4/28/2009

  1. ju says:

    Cody D, take care of yourself and get back in here asap. If it doesn't get any better I can chop it off for you. That seems to help.

  2. ilario says:

    Sorry for the bad news Cody! You should consider staying off the bike for a bit. You may have enflamed tendons on the bottom of your foot that connect your ball to your heel- you put a lot of pressure there when you stand up in the pedals and crank (especially in sneakers vs. bike shoes). Also, rolling your bare foot over a soup can is a good stretch.

  3. taylor says:

    That stinks Cody. I know its driving you nuts to be off your feet. I have seen those foot stretcher/braces that you sleep with on your foot; have you looked into that. Also I have heard a lot about stratching the tendon, as Ilario has mentioned. As your staying off your feet, Im sure you are all over the internet trying to find answers. Hope to see you back soon.

  4. Tracy says:

    Hey guys! Just showed my Physical Education classes the Relay for Life video and some of the other CFW videos. I am incorporating some CF moves into my PE classes. They don't know what hit em! I plan on bringing them into CFW to do a WOD. They are excited! Said they were going to be Beasts!
    Cody, I am not an expert but I have suffered from the samething. Last year I went to get cortisone shots in both my feet for some relief. This year I have found what has worked for me is get a small water bottle and freeze it and then roll your feet over that. It helps with the swelling and massages your feet. STRETCH your calves alot. There are so many exercises for this, do them and continue to do them after your heal. You can also tape your feet or go to the foot doctor and they can tape them for you. Flip flops and being barefoot have no support. Sneakers are best to wear even around the house. I know it flares up right when you wake up, stretch your calves before your feet hit the floor. Hope this helps! See you soon!

  5. drew says:

    "crossfit: its all about eating and laying down in the sun"

    Couldn't have said it better myself. Awesome video, see you all tonight.

  6. Josh says:

    I guess Amy. Will there be food and beverages? Or do I need to pack a snack? (paleo of course)Happyu birthday Jeremy

  7. Jill P says:

    Heres to your Birthday. have a Great One..
    How many CrossFitters does it take to change a light bulb?
    A: Three. One to do it in record time. One to film it. And one to complain about proper form.

  8. Em says:

    Holy crap…I think that post about Paleo friendly snacks was from MY husband…Amy, I'm working Thursday night but will help friday…
    happy Birthday Jeremy
    Cody…get better man…I know that sucks…you will be missed while you recover, always an encouragement in the gym!