Monday, March 31, 2008

Brazilian Jiu Jitsu Seminar

This past weekend's Brazilian Jiu Jitsu Seminar with Michel Porfirio Pereira 'Buiu'. Several promotions were earned after an excellent seminar by Buiu.

Tuesday's WOD - And It's No Joke

Bottom to Bottom Tabata Squats


Double DB Push Presses
Sit Ups
Jumping Lunges (per leg)
Pledge Push Ups

"One must be out-of-doors enough to get experience of wholesome reality, as a ballast to thought and sentiment. Health requires this relaxation, this aimless life." -Henry David Thoreau


Susannah said...

Is it true that you guys will pay for my registration fee for the Broad Street Run, or am I mistaken?

Scott said...

Good Morning Philly! How is everyone. Scott Rocks here wanting to say hello. Sorry for my absence, the past week has been a little crazy. It is not super nice in Florida today. A little muggy and warm. I love it but a lot of people will complain.

Have a Super Fantastic Day!

Pamela MacElree said...

Susannah, fill out a registration form the next time you come in to train.

Scott, it's warm and muggy in Philly too! With a side of drizzle.

Christian said...

someone give me a link to that crossfit article in that magazine yesterday =)

Pamela MacElree said...


Dawn said...

Is it just me or is JCB's outfit hella white? Maybe it's new. Maybe he uses Tide w/Bleach. Or maybe it just never gets that dirty.

Rob said...

Scott's back! What's the word from the sunshine state?
It was hot enough at the 6AM class that I actually watched Sam win the challenge...He was hoisting the 70lbs dumbbells with reckless abandon and then added claps to his pledge pushups.

Wow. Cheese. Is that you?

Hello, Mitch. Bernard. I see you guys haven't changed much.

Who's this guy?

Beanie, you remember Cheese, Rodney's kid brother?

Actually, my name's not Cheese anymore. It's Gordon Pritchard.

Oh yeah. Cheeeeeese. Yeah, didn't we lock you in a dumpster one time?

Yea, I got out.

Cool man. Good. Glad you did.

Gregory K said...

Blue, do you understand that I do not want to see you die here tonight?!!!

Yes, Sir.

Blue, you're my boy!!!

Thank You Sir.

Rob said...

Frank here was staring at a white picket fence. Now he's single, he's broke, and has second degree burns all over his body. And I see a spark in his eye that I haven't seen in fifteen years.

Jeanette said...

Greg's about to break into "Dust in the Wind" any moment now.

MichaeL said...

Mini coop S' motor revs high and gets hybrid type gas mileage!

didn't run on Sunday, but watched and did my penance at Gym X or should I say Gym B. By the way, all this talk of depantsing makes me think you guys are running the wrong race...ever think of the Naked Mile?

I'm still not officially part of the cult...get to that later. So, Susannah decides to pull a two a day and worked out w/me in the evening on Sunday since my wife and me still had to do our thing. Mini Coop is my sister-in-law.

Started off with tabata style sprints of 10 spd for 20 sec, 10 sec rest for 8xs. Mini Coop sat that out.

Then we both did 21-15-9 of Burpee Chin ups/Clean and Split Jerks with the barbell/spiderman pushups/KB one handed high swings?? I did farmer walk DBs 50 steps 3xs with 10 sec rest between each time.

Pam, JCB, what do you think of that routine? Is it legit?

For me...The clean/splitjerks were 70lbs. Chinup Burbees were actually no problem. Spidermans were tough and I went to incline pushups when I hit the wall to finish them. KB overhead swings were only 12 lbs. Clean and Jerks were killer, but felt that high i mentioned in my first blog. Love that! Are Crossfitters addictive personality types?

Anyway, Mini Coop S did it all no complaint...maybe there's some energizer bunny powering her motor;) I'm thinking of becoming her sports agent since I'm in between work anyway and introduced her to crossfit! I showed her the site, but she's built for it, huh? Personally, I think she's a Cylon...anyone get that?

I'm curious how everyone else found crossfit? I was a Radio/TV/Film major(Broadcast Journ.) at Temple so I still got that nose for a good story.

For me it was the 300 film training story in Men's Health Mag, then Robby (my Idol--man can do pull-ups...and me, not so much...15) Miller's "Tabata Something Else" WOD linked off a crossfit WOD on Youtube, which led me to the Mainsite, then CrossfitPhilly. I was hooked after that.

Guys, sorry, I don't mean to hog the blog since I'm not a member...yet. Hey, you guys could heeeelp me...

Does anyone work in the mental health field or at one of the University Hospitals/schools? I'm trying to go back to school for a Master's in Counseling and applying to jobs that are good for mental health x.p. or offer tuition reimbursement. By now you guys think I should be on the couch, hahah...

I know someone at a place I just applied to, but it's too soon to see if it will go anywhere.

Pam, JCB, I know you're prices are fair, but I am really working off of a shoestring budget. Mini Coop can verify that. Which means I have to keep doing my commando workouts at Gym X until they kick me out or I get hired somewhere. But I'll keep plugging your name to whoever I spy seems interested. I also want to attend the Olympic Lifts Seminar if I can swing it.

One last thing...anyone a fan of "Lost" or "Battlestar Galactica?" Desmond on Lost may have been doing Crossfit in the Hatch to "Make your own kind of music" in his opening episode--LOL Also, Battlestar Galactica's crew definitely need some sort of routine to keep up that razor's edge for when you need to frak some toasters who always have a habit of coming out of nowhere...Each episode is one big Crossfit workout! What a rush! watch a lot of TV and blog when not working...actually you guys are my only blog I've written on, lucky you all, but it was nice to finally talk to someone about it and not have their eyes gloss over like sheep, not intensify like a wolf after hearing what it's about.

Hope to see you guys soon...Stay hungry! I'll refrain from the blogging until I attend another class or become a member since it's only fair to Pam, JCB, and you guys...

Pamela MacElree said...

Dude Micheal, I admire your enthusiasm! I do have to admit, I started in on your blog post and ended up missing my 3:00 appointment!

JK, anyway, the workout looks good, but I'd like to see you using much heavier weights than 12lbs for swings, too light!

Keep working hard!

Rob said...

True love is hard to find, sometimes you think you have true love and then you catch the early flight home from San Diego and a couple of nude people jump out of your bathroom blindfolded like a goddamn magic show ready to double team your girlfriend...
Michael has some Super Fantastic enthusiasm...Wow!