Wednesday, 01.23.13: Daily WOD

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Rest Day

Gord's Gym - Calgary, Alberta Canada

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31 Comments:

1. now that is a sexy picture
Comment by tex bill — January 22, 2013 at 5:01pm
2. The stuff dreams are made of. All it's missing is the higher ceiling for the rope climbs. This is seriously a sweet set up.
Comment by JB — January 22, 2013 at 6:01pm
3. All that's missing is the chalk bucket to drop a power clean on. This has to be Day 1 to be so clean. Sweet setup.
Comment by TRuss — January 22, 2013 at 7:04pm
4. And props to the mainsite pick. God bless that cat.
Comment by TRuss — January 22, 2013 at 7:12pm
5. Thanks for the comments, guys. And yeah, the picture was taken right after unpacking!

Working with Rogue, my wife and I put together a home gym specifically designed for Crossfit Football functional movements and WODs. The picture should give you a good idea of the majority of equipment that occupies our space: walkout basement with 9” ceilings, 600 square feet, rubber flooring and access to a ravine with hills / asphalt paths marked at intervals for sprints.

If the CFF community have any suggestions for additional gear, we’d really appreciate the feedback.

Gord
Comment by Gord — January 22, 2013 at 7:17pm
6. @ Gord
That is seriously the basement of my dreams. The fact that your wife was cool with it just makes it even sweeter. The only thing I think it needs is a prowler/sled. You could have one that just didn't make it in the picture.
Comment by Craftman — January 22, 2013 at 7:44pm
7. @gord GHD is essential. And a sandbag. it doesnt come up very often, but it does come up.
Comment by RyanB — January 22, 2013 at 8:22pm
8. @Gord looks great!

There are a few of us doing CFFB down at Talisman centre. Very cool to see cowtown featured on the site. If more people come out of the woodwork, we may have to line John et al to come up north for a cert!

Comment by Rego — January 22, 2013 at 8:56pm
9. Gord, dude sweet setup. Which Rogue rack(s) are you using? And it looks like yours isn't mounted into the floor, you had any issues with that? I don't have a floor I can drill into so I was concerned about that being issue were I get to a rack.
Comment by jm — January 22, 2013 at 9:27pm
10. @Gord, how do you like the Kilo kettlebells? Have you used any other bells that you could compare them against?
Comment by Ferreus — January 23, 2013 at 1:02am
11. @ Gord, I don't know what I am more jealous about. That sweet gym set up or a wife that let you and will wod with you. I can't get my wife to share a cookie with me. Haha.
Comment by Chris — January 23, 2013 at 5:15am
12. Sweet home gym. Trying to talk my wife into starting a home gym. Gives me hope as well as something to shoot for.
On a side note. CSWOD from yesterday:
PS 2RM @ 205 (ties a PR) had dropped down to work on form. 5x2 @ 185.
Weight PU 5RM @ 50lbs
Comment by Brad 6'4/240/26 — January 23, 2013 at 5:51am
13. @Gord
Could you share the equipment cost and incidentals to ship to Canada?
I would love this set up here in Toronto. Pretty sure Goodlife 'Fitness' is going to terminate my membership for the 'strange' wod's we do.
Comment by Colin — January 23, 2013 at 6:15am
14. @Gord: Dang! Sweet setup bro. And it's awesome to have a supportive wife; mine was the same way, but my garage setup would be like a datsun to your cadillac!
Comment by Steven Platek a.ka. Professor Booty — January 23, 2013 at 6:19am
15. @Ingo and others that were interested here is the interview I did with John a while back, less than a year ago, I'd say. It's just audio because the video was crappy. Don't go fishing around the rest of the site, it's still a work in progress - it was going to be my science site, but might become my new gym site... decisions, decisions, at any rate enjoy and my apologies up front for taking so long to get this done; the files were large enough that I had to make it into two parts in order to upload. (Best listened to using Firefox, it doesn't work in my Chrome browser)

http://sexevolutionandbehavior.com/wp-content/uploads/2013/01/welbourn1-For-Internet.mov

http://sexevolutionandbehavior.com/wp-content/uploads/2013/01/welbourn2-For-Internet.mov
Comment by Steven Platek a.ka. Professor Booty — January 23, 2013 at 6:49am
16. ^ re those interviews I just posted; I'd love to do a power athlete interview program where all of the questions - newbie or otherwise - that regularly pop-up on the site could be addressed by the powers that be...
Comment by Steven Platek — January 23, 2013 at 6:50am
17. Booty - Thanks for posting. Good stuff. You could probably run a month long series on Welbourn-isms and never run out of content. Interesting bit on milk at the end. Would've liked to have heard more.

How does one become a CFFB Space Monkey? I could rep the 40+ demo.
Comment by Ingo B — January 23, 2013 at 7:41am
18. @Ingo - I believe you're halfway there no?

http://talktomejohnnie.com/cf-football-certification/joining-the-seminar-staff
Comment by Shawsie — January 23, 2013 at 7:54am
19. ha...Thanks Shawsie, but I was just messing around. I seriously doubt they need a 40+ Space Monkey. You should've told me to read the FAQ.
Comment by Ingo B — January 23, 2013 at 8:00am
20. @Ingo - Read the FAQ noob! Pwned.
Comment by Shawsie — January 23, 2013 at 8:26am
21. FOM: was re-reading some TTMJ and bumped into this article. read it before, but i forgot about it. http://talktomejohnnie.com/training/pulled-hamstring
Comment by Rick g — January 23, 2013 at 8:45am
22. @Ingo (newbie)
Schooled, Lulz.
I agree we could probably run a monthly series of thoughts from the Welbourn brain, or an interview series with any of the staff at CFFB and simply call a "show" like that "The Power Athlete"
I'm game if they are ;)
Comment by Steven Platek a.ka. Professor Booty — January 23, 2013 at 8:48am
23. How much money did you spend to achieve this??
Comment by James — January 23, 2013 at 9:23am
24. Where is the hole in the ceiling after the first box jump?
Comment by Dan Silver — January 23, 2013 at 10:08am
25. @Steven- Thanks for posting the audio. Great stuff as it gives us some great background and understanding on the program as well as John's perspective.
Comment by Matt the Celiac 32/170/6'1 — January 23, 2013 at 10:26am
26. Here's a listing of the equipment purchased.

4 x 25LB Rogue Color Comp Bumper
4x 35LB Rogue Color Comp Bumper
8 x 45LB Rogue Color Comp Bumper
6 x10LB Rogue HG Bumper
6 x 2.5LB Black Steel Plates
6x 5LB Black Steel Plates
2 x 45LB Rogue Barbells
10KG Junior Barbell
Rogue Axel
Rogue Rings
10LB D-SlamBall
20LB D-SlamBall
30LB D-SlamBall
Rogue Flat Bench
Rogue Parallettes w / X-member
Rogue R6 Rack
Rogue Matador Dip Bar
K-8 Rogue Kilo Bell
K-16 Rogue Kilo Bell
K-24 Rogue Kilo Bell
K-32 Rogue Kilo Bell
Games Box 20/24/30
Concept2 Model D Rower(Black)
Small Tactical Sandbag
Medium Tactical Sandbag
2 x Wood Band Packs
24x24x1.5" Rubber Tile 6 Pack (Moveable Lifting Platform)
GrandFather Clock Grip Pair
3 x AbMats
6 SR-1 Rogue Bearing Speed Rope
Captains of Crush Grippers
40LB Vest

@Craftman, depending on what I do with outside storage a prowler/sled would be a cool. Thanks!

@RyanB, agree. GHD would be a great addition. Sandbags are sitting on the box jump in the picture. Might be tough to see.

@Rego, good to know. I trained a Talisman a few years back. Might warrant another visit if you guys are down there.

@jm, Rogue R6. Solid piece of equipment. No issue with it not being secured to the ground. I have 600lbs of weight sitting on the plate storage.

@Ferreus, Rogue kettle bells are bomber. I'm thinking about putting some tape on the handles to prevent slippage.

@Colin and James, we were around the 8K mark. $500 for shipping.

@Dan Silver, I'm under six feet. No issues hitting my head on the 9" ceiling.
Comment by Gord — January 23, 2013 at 10:38am
27. good stuff Platek...I can listen to John speak all day.
Comment by Denny K — January 23, 2013 at 11:58am
28. Platek- I'd be willing to help you with the show if it ever comes to fruition. Let me know.
denny@a3crossfit.com
Comment by Denny K — January 23, 2013 at 1:16pm
29. Thanks for the feedback about the interview; it was an honor and super fun to interview John and get answers from the horses mouth, so to speak.
I don't have any inroads into CFFB nation - still need to get a cert, but awaiting an ATL or close to ATL visit. Hard for me to travel with a 2 year old and the full time teaching / research gig.

Comment by Steven Platek a.ka. Professor Booty — January 23, 2013 at 1:39pm
30. @Rego it seems like every time I go to talisman there is someone new doing CFFB! A cert would be awesome!

@Gord Living downtown calgary this is something I can only wish for. Looks awesome!
Comment by Stephen M — January 23, 2013 at 3:25pm
31. @ Stehpen

We could get them to come up during Stampede. A good cert, then take them to pound town stampede style.
Comment by rego — January 23, 2013 at 3:56pm

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