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Jan142012
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Saturday, January 14, 2012 at 4:24PM
Saturday, January 14, 2012 at 4:24PM Sunday January 15, 2012
Amnesty
Monday January 16, 2012
Here is the CF commercial played during yesterday's NFL Playoff game.
1. What do you think?
2. Is it good or bad; does it matter?
3. What does it mean for the smaller CF boxes like ECC?
WOD: 4x4
Bench @ 90%
Sellout:
3x10 GHD BE
2x Max Rep Push-up
Tuesday January 17, 2012
WOD: 2 mile Run
Reader Comments (37)
Amnesty: 5x3 Jerk @ 90% (#225)
Amesty 8x2 @ 315#
6 min AMRAP
10 DL @ 225# 4
3 DU 20 Singles 3
On Sunday I did Thursday
3x @ 1 min each
Lhang longes hang 20 sec
KBS 35#
Push press 53#
8x2 DL @87% - 300#
6 Min AMRAP - 10DL @65% 255#, 20 DU - 2 rounds + 6DL
Heavy as hell
That shit KRAY!
8x 2 DL @ 105#
6 min AMRAP
10 DL @ 95#
20 pistols (10 each leg instead of DU's)
= 3 full rounds
For amnesty, I did Friday's snatch workout. I think this WOD might have been designed just for me since I cannot get under the bar for a snatch! Well today at 65lbs, I felt like I improved that skill.
10 mins work - ~28 full snatch at65lbs
3rft (20 situp, 10 snatch balance)
7:27
Had trouble with snatch balance. Shoulders were tired. Did a slight heaving snatch balance which seemed to get me through it.
10x (rope climbs + 15 lb DB rows) = 18:44 = popeye forearms!
Amnesty
Bonny thanks for noticing that I was not retracting my scapula for the L sit...BIG difference
I don't like the commercial for one reason: The initial imagery of the boxes, while punny, makes CrossFit feel cookie-cutter. Good for shoes (maybe), but shit-tastic for something like CrossFit, where ECC has to work to keep from being painted with the same brush as crappy affiliates where someone paid $1K for a t-shirt and permission to open a box. Like I wanted to be before actually seeing what good, experienced coaching can be... the commercial skips the coaching and goes straight to the brand. Meh.
185# 4x4
30 GHD back extensions
Max rep push-ups: 13, 12/3 (full/knee)
Bench press 160# 4-4-3-2
GHD Back extension 3x10
Pushups 17 strict- 19 strict
My Thoughts (from my Marketing Mind)
I will do what you asked first and THEN, I will give my monologue!
1. What do you think? I think that both Reebok and CrossFit missed the mark here.
2. Is it good or bad; does it matter? It is bad and yes, it does matter.
3. What does it mean for the smaller CF boxes like ECC? Nothing much, just more. explaining to new members.
From a marketing standpoint, I think that (just the fact that there is an ad) is great publicity for the CrossFit brand, building off of the ESPN2 showings of the games.
However, I think that the ad totally misses the mark! The number of athletes that actually make it to the Games may be 1% (if that, you guys know I don't do math), and those are the athletes highlighted in the ad. While phenomenal specimens that they are, they do not make up most of the athletes, (or the members fees) that come into CF gyms across the country.
The ad could have been better and more powerful, if it showed WHO CF REALLY is ~ Soccer Moms, Working Moms, Marines, Former Athletes, Current Athletes, The Accountant, The Dad, The Physically Different (because they are far from challenged!). I think by not showing who CF truly represents further intimidates people to walk through the CF doors based on their preconceived notion of their limited capabilities. On a more sinister note, I think it would bring up the argument..."well if they didn't pay ALL this money for advertising, then they wouldn't charge so much"
Ask us what the message/branding should be. CrossFit is not going to help revive the Reebok brand.....
ECC, please continue to stay true to you.....
Bench @ 90% = 170# 4x4....smoooooth ( maybe my 1 rep max went up or maybe i was so pumped up by THE NEW YORK FOOTBALL GIANTS!!!!)
Bench @ 85 lbs - first time on bench
Push Ups: 1st set @ 7 and 2nd set @ 5
3 x10 GHD BE
PR'd 70# bench 4x4
3x10 GHD BE
2x max push-ups PR'd 16!
4x4 bench at 90% 105lbs
max push ups 2xs 32/30
4X4 bench
195 lbs 3,4,4,2
Max push@ups 31/22
nothing is more elitist than getting a TV spot during NFL playoffs so they did well following through with that theme.
Its good if your box is trying to recruit ex- D1 athletes so you can attain more corporate sponsorships.
Its not good if your box is actually trying to share the sport of fitness with everyone.
Bench @165, 4,4,4,4. Max Push-up 15/10
bench press 1) 105# 2reps 2) 105# 1 rep 3) 95# 3 reps 4) 95# 2 reps.
max reps push ups 13/12
3x10 ghd be.
bench true 90% @ 210
4,4,4,3
sellout - max pushups with hand release - 25, 23
+ GHD BEs
Started at 110, 90% of my true max (120) and only did 2
Went down to 105 and finished with 3, 2, 2 with the help of my partner Alan
Pushups are fun after benching....17 and 10
Rotator cuffs really sore from Friday's amnesty workout on Sunday
4x4 Bench @ 205# 4/4/4/3
Bench 90% @ 205
4,4,4,4
Sellout - Max Pushups - 45, 40
3 x 10 GHD BEs
Bench 90% @ 205
4,4,4,4
Sellout - Max Pushups - 60, 50
3 x 10 GHD BEs