I’ll Do It For Life

Thursday, November 29, 2012

2013 Winter Shakedown Registration opens December 1st!  Check Upcoming Events for details!

Warm up/Mobility:

2 rounds of:  Jog 200 meters, 60 seconds jump rope 
Assisted Bottom of Squat, 2 minutes
Keg Drill, 1 minute 

Classic Programming


10 Minutes to establish a 1RM Strict Press
Set up and find weights, pregressoins for ‘Hynes’ Golden Birthday’ WOD!

200 meter run
29 Wall Balls (20/14)
29 Pull ups
29 Jumping Air Squats
29 Sit ups
29 Kettlebell Swings (55/35)
29 Box Jumps (24″/20″)
29 Push Press (65/45)
200 meter run

Advanced Programming


10 minutes to find 1RM Strict Pressthen
Perform 3 sets of 10 reps at 65 % of this weight, 90 seconds rest between rounds

     Notes:  Warm up and grab equipment during rest.

29 Double unders
29 Wall Balls (20/16)
29 Chest to bar Pull ups
29 Jumping Air Squats
29 GHD Sit ups
29 Kettlebell Swings (1.5/1 pood)
29 Box Jumps (24″/20″)
29 Push Press (75/45)
29 Double unders

Cool Down:

Quad on Wall, 30 seconds each side
Active Bar Hang, 30 seconds cumulative
Calf Stretch, 1 minute per side 


Dave Chung.

We used to hold CrossFit 201 classes once per month many moons ago.  It covered our definitions of Health, Fitness, CrossFit, and Nutrition.  It was free to anyone, and we posted it on our online schedule as such.  We had several months of 201’s, and it was always attended by our own members.  It had never occurred to me (at the time) that anyone outside our gym would be reading our blog, let alone scanning our website.  One night in walks this Asian dude I’ve never seen in the gym, early for the meeting.  I introduced myself, told him I’ve never seen him before, and our conversation went something like:

Me:  So how did you find out about our 201?
Him:  Well I’ve been looking for a CrossFit gym and saw on your site you had a free 201 class and thought I would attend.
Me:  So you’ve been trolling our site?  
Him:  Basically, yeah.
Me:  Ok.  For how long?
Him:  A few months I think.
Me:  Very flattering.  Creepy, even.  Grab a seat and we’ll get started.

And that’s how I met David Chung.  I never saw him again for several months afterward, until he joined On Ramp.  I remember thinking, we  encourage people to visit other boxes and choose based on ‘best fit’ for them.  And here’s this guy who did just that all on his own, and he chose us.  I remember being impressed with him during On Ramp.  He did his homework on us, studied us for God-knows-how-long, and now he’s here learning to squat and deadlift.   He impresses me still.  In the time since he joined, (a year-ish Dave?) he’s proven to be not only a meteoric success story for CrossFit but one of the most kindest, verbose, and well liked guys in the gym.  Plus, just look at him workout.  He’s a little guy that can now throw around weight that confounds bigger dudes.  He’s always happy, always smiling and laughing and doing pull ups at turbo speed.  I saw him as the gym’s barometer of morale, and Heir to my Nerd Title.  

But I can’t see it that way anymore because he’s fucking leaving.  If you’ve read The Hard Good-bye or The Nerds Class, you know how I feel about investing in people and watching them go away.  It’s easier now, but Diso once chalked it up to our city, LA.  It’s transient.  Our box population is young for the most part.  People move here and come to us in times of their lives when they’re not grounded yet, not settled down, still looking for themselves.  I told Diso long ago that if we just made the box as good as we could make it, be the absolute best at it, people would stay.  But it’s not true.  Life takes them, despite our best efforts.  And so it’s taking Dave.  I had the pleasure of hanging out with him a few days ago.  We talked and nerded out about a lot of things.  Towards the end we talked about the work/life ratio and how some people work to live and some live to work.  He told me he would be willing to take hits at work to have an awesome life.  I’ll do it for Life, he said.  I respect and admire that.  

Who will I and Track Master Frank practice free standing handstand push ups with now Dave?  Or crazy Ring routines with?  I wish we hung out more and wish you could stay to see what PCF will become.  Anyway, you will be missed.  Join me in wishing Dave farewell and good luck on his next adventure.


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