Wednesday
Jun242009
Wednesday
Wednesday, June 24, 2009 at 2:34PM ;)
Play on the rings for 10-15 minutes - inverts, muscle-ups, back rolls, baskets & skin-the-cat etc, then
15-12-9 reps for time of
Overhead Squats (95/65)
Pull-ups (Chest to bar)
Post times to comments.
;)
Mike K on his quest to the Muscle Up & Gymnastics at 57. You're an inspiration!
Reader Comments (31)
Sean - "Taken" was indeed an excellent movie! Enjoyed it last night & thought of where to sign up for knife fighting.
3:58 rx'ed after gymnastics, bench press, heavy clean & jerks & Fronts squats. Overhead squats were misery for my legs were jell-o.
Defensive Walking Stick Steve Tarani of Op skills Group - Aug 21-Aug 22
Knife Defense with Karambit Steve Tarani of Op Skills Group - Aug 23-Aug 24
Both classes in Lakeland
You can Youtube Steve
I will probably do one of them not sure which one yet.
we should all just do a group buy and bring a Krav Maga instructor in...I'd pay extra monthly for that + CF...
Awesome work Mike! Keep it up!
3:58! I would say you are the rabbit but the term "rabbit" assumes one can catch or at least keep up.
You put up a "Cheetah" time. Who the hell catch a Cheetah? Your time makes me say five words I hate to say before a WOD "I WILL DO MY BEST".
"I don't know who you are. I don't know what you want. If you are looking for ransom I can tell you I do not have money. But what I do have are a very particular set of skills. Skills I have acquired over a very long career. Skills that make me a nightmare for people like you. If you let my daughter go now that will be the end of it. I will not look for you I will not pursue you. But if you don't I will look for you, I will find you, and I will kill you".
Good Luck...
3:58 w/ Jell-o Legs? I guess I missed the part where you are supposed to chalk up, clap 3 time and say:
My name is Drago. I'm a fighter from the Soviet Union. I fight all my life and I never lose. soon I fight Rocky Balboa, and the world will see his defeat. Soon, the whole world will know my name.
Leo, you are a machine!
Hey Leo: vous homme da!
I meant:
Вы da человек
I know Taylor and I would totally love to do Krav Maga or knife skills! Anything ridiculously bad ass like that is always something I desire to know how to do. We should take a Saturday event day and do crazy skills in the workouts, like 30 KB swings and then shooting arrows at a target, or rowing 2K and then knife throwing. Good time with heavy stuff and pointy objects!
Sean - one of my favorite movies and the quote is badass. It's not just the words either, It's the calm tone in his voice that tells you that he is not F'in around. I was telling Leo earlier, that scene ranks up there w/ Mel Gibson sitting at the news table in Ransom. Great stuff. Leo, 3:58 that's all you got??? Did you take a water break or something?? :) See you tonight, I'm thinking I'll finish "around" the same time
yea Kristin, Krav Maga would be a blast...I "trained" for around a month about 5 years ago, it was one of the funnest things ever...intense, but fun...Maybe we could learn some Sambo to pay homage to Leo's roots...
I'm not sure if you all know Mike Friedman (Mike F on the board). He owns a school, he is very good. He teaches American Kenpo (the science of street fighting). Here is his video, he is a crossfit member and his school is down the street. I"m sure he would be open to helping those interested. This video is good but does not do justice to the speed and effectiveness in which he moves. It is something to see. Mike Friedman hand to hand self defense stick and knife fighting and here is another one for Raffy Pambuan Pambuan Tactical (you have to be accepted to train w/ Raffy)
Scott - I didn't know Mike dealt with Knife fighting. He's been out due to summer camp - will chat with him once he gets back in.
3:58 was all I got and it was miserable.
Mike is pretty unassuming and quiet, I'm not sure whether he will be happy or pissed that I made everyone aware of his skill set. He is extremely talented regardless of how humble he speaks. As far as the WOD, I'm pretty confident 3:58 was enough to make all of us look bad. Even worse, this is your first MetCon in several months. The bright spot, there is a good chance that I will have one of those numbers in my time.
Awesome wod!!
Rx at 14 and change
(chest-to-bar pull-ups)
my first CTB in a wod. very excited.
also, first controlled negative out of a muscle-up
I bet Mike would be thrilled to share the arts with anyone interested. He is really talented and humble. Great instructor and fighter. Great to hear people recognize his gifts!
I also train with Raffy Pambuan(and honored to be his student), but have put most martial arts stuff on hold while I am dropping weight. Gotta tell you, Ama Guro(Raffy) is one of THE most incredible martial artists I have EVER met and trained with. Miss him, can't wait to get back. We work with stick, blade, whip, empty hand, takedowns, etc...the Filipino stuff is wicked! Crossfitters Travis & Mike K are certified under Raffy.
I would also love to see quality martial arts seminars @ Crossfit. I have TONS of connections with MANY different styles, if you guys ever consider it.
Watching Leo's 3:58 was inspiring. And that was AFTER his other training. WITH jell-o legs.
Nice.
Kristin's suggestions for Community Day sound like a blast!
9:01 RX'd OHS felt good, CTB pullups was another story.
I think Leo's workout should remind everyone of where the bar truly is (not like I ever forgot). The combination of speed, strength (power), flexibility, skill, and Freight train determination is what we are all (I know I am) striving for. I am sure we will see him do daily WOD's soon and when that time comes all of the "board watchers" will be miserable. If you really want a test of the "group training" he blogged about a week ago, do a WOD with him. And be sure to wear depends because you will shit your pants trying to keep up! That's real talk from ABM!
Yeah Mike F. is Badass!
Was really neat seeing Leo's time up on the board and having something to shoot for. Reminded me of the old box. 3:58 as Rx'd. Post workout double under work.
OO and my legs are still rubbery from last week cant wait to not have any more pain.
Chris - Just get used to the pain. The way you are rolling it's not going away.
11:13 with 45# OHS and Blue Band pull-ups.
My hands hurt (I know they will heal) and I felt really stiff today. I did the warm-up, but it did not seem to work out the kinks and get loosened up.
Thank you Sean, Sean B, and Andrew for encouraging me at the end. That's the team attitude that Paul E was talking about. It is what makes coming so fulfilling and addictive, at least for me, anyway.
And I got my first unassisted kick-up to a handstand on the wall today. One small step toward the full handstand and then handstand push-ups.
You guys are too kind.
step aside...
2:29...
overhead squats w/broomstick and pushups lol...being injured blows...
Sharon, you must have me, Mike K, confused with another Mike. I am not certified under Raffy. :-)
Sorry, was referring to Mike F.
:-)
Don't listen to what I say, listen to what I MEAN.
5:24 with 63# OHS and good 'ol regular pull-ups. Those overhead squats were fun. Miserable at the same time, of course, but really fun. We should do those more often. ;)
Not posting a time today because I too used a broomstick. I'm going to keep working on my flexibility, OHS watch your back, I'm coming for you. Just a little clarification, I'm sure Mike Friedman would be excited to share his knowledge with anyone willing to learn. He is passionate about his art and he loves to teach. I was joking earlier, he may be little pissed that I was bragging about his skills but hey, he's the real deal. He is a 4th degree Kenpo artist, fought for nationals, and is certified under Raffy. I'm positive he could put together a hand to hand, stick and blade seminar at his school in Lake Mary. Express some interest and he'll make it happen. It's fun to know so many people carry similar interests.
We're a cult, what can I say.
Mike F's video is cool. We'll talk to him and work on organizing a field trip to his place & kick some ass!