On the Street....Preparing for Pitti, Florence

I'm getting my wardrobe ready for the upcoming Pitti Uomo in Florence.

I love the idea of a tailored jacket with sportier shorts.

Two years ago I tried a few very casual, unconstructed cotton sport coats (45RPM, Junya, and Engineered Garments to be exact) but the lack of structure and sculpting in the high-waist made the look too shapeless for my tastes.

I'm not saying that the option above is the perfect scenario, but it's a very good reference point.

Actually, last week in Milan I found a great cotton sport coat at Piombo. The jacket fits like the one above, but the upper-sleeve is slimmer and the washed cotton gives the jacket a sportier feel.

I have to write more about Piombo later. If you don't know it, imagine an Italian, super chic version of J.Crew.

WOD

Yesterday was a huge success with 7 graduating in Class 01. Good night also!! Tons of pictures to follow.

Box closed due to bank holiday
Run 5km

Post time to comments

RX'D BABY!!!

It's time for the first CrossFit Velocity RX'D Challenge! ARE YOU READY?
Challenge starts at 2pm, remember to bring something for the BBQ and something to re-hydrate after!!!

On the Street....Out of Nowhere, Milano

This past week I was shooting an ad campaign in Milan.

While I was searching for a location on a very quiet residential street near Parco Sempione, this man, a Sartorialist All-Star, just happened to pop up on his bike. This must have been fate because the street was so quiet.

I didn't have my regular camera, since I was riding around on the back of a Vespa. However Emanuele, one of the production staff, had his tiny point-and-shoot so I rattled off a few shots.

It has always been so random when I run into this gentleman and yet always quite inspiring. He's so sporty, chic and, of course, always with his bike.

When we got back to the trailer I told one of the other production people about seeing him again, and she's now convinced that he's my guardian angel!

WOD

Warm Up / Mobilise
Individual Programming

Met Con:
"The Bear Complex"
Just watch this for an explanation:


Post loads for each of the 5 rounds to comments

The RX'D Challenge will start tomorrow at 2pm. Remember to bring beer/food and friends/family are welcome!!

Weight Weenies Anonymous

Confessions of a Weight Weenie:

Hi everyone, my name is Jeff and I have a problem.

Hi Jeff.

Well, my problem all started when I met a father and son both named Neil. Yeah, that's right both Neil. Well, Neil and his son are both highly respected racers and some of the nicest folks you'll ever meet. They both have my problem. We all have anorexia of the mind. We think our bikes need to be lighter.

So I have taken this to some extreme cases. You see my 29er needed to be lighter so I started with getting rid of things like valve caps, then front gears because I love riding SS and only need 9 speed in the rear. Then went everything stock on the bike! [Alo note: The 2008 Fisher Superfly stock weight came in a shade over 23 lbs.]

I mean everything that I could afford to make this thing lighter. Trust me, it can be lighter but my budget only allows so much. So guess what? I got a drill press for a present one year ago and just started drilling. That's right, just like what you see on old road bikes: Drillium.

Now, trust me things have bitten me in the ass before and I now realize you can not win without finishing the race. So I do take that into consideration. But when I get a couple of hundred bucks to spend on my bike, guess what? I have to upgrade some thing or buy some thing to make my bike lighter. I have a real problem. I hope this support group will help me find a light at the end of the tunnel.

Parts List:

Stock:
- Fisher Superfly frame
- Bontrager Race Lite Handlebar
- Avid Juicy Ultimate Brake levers/calipers - Ti Hardware
- SRAM X0 Trigger shifter
- Race Light Saddle and clamp [drilled]

Not Stock:
- Woodman Carbon Seatpost [cut down]
- X0 Rear Deraileur [back plate drilled]
- XTR 960 Crank [cut to be made SS]
- White Brothers Carbon Fork [shortened all the way]
- Rohloff SS Guild [drilled with nylon bushings]
- Crank Brothers 3 Ti Eggbeater pedals [shortened spindles]
- Shimano Durace Cassette [12/27, because it's titanium]
- Shimano Durace Chain [as short as it goes]
- Rotors: Front: Scrub 160mm, Rear: Avid G3 14omm with 4 Ti bolts in each [because 4 is more than 3 and all the adapters are drilled]
- Foam grips
- Bottle Trap [drilled]
- Plastic Bell [not drilled.... YET]

Now for the best parts... the wheels.
Front: Velocity A23 28H custom painted black, Sapim spokes, Alloy nips, Radial non-disc side, 2 cross disc side, Bontrager X Lite hub with tubeless Specialized Fast Trak tire
Rear: Velocity Aerohead 32H custom painted, Double butted spokes, Alloy nips, 2 cross both drive and non-drive sides, Velocity ATB Lightweight Disc hub with tubless Schwalbe Furious Fred tire.

Total Weight:

17.15 lbs

WOD

Rest Day / Skills Day / Make Up a Workout You Missed.

Hit this link for an easy very tasty paleo salad:
http://www.marksdailyapple.com/simple-spinach-salad-with-grilled-steak-and-raspberry-vinaigrette/

Let's Discuss....Suspenders

I'm so tired of my pants riding on my hips (like jeans) and not on my waist(right below the belly-button) where they should be. All day I'm adjusting my pants hoping they will stay in the right place. My belt doesn't want to help the situation either. It's either too tight or too loose..always.

The other day I broke down and bought a pair of suspenders for my new Ralph Lauren Purple Label suit. After wearing the suspenders just one night I will probably never go back to belting suitpants again. Suspenders work!!

Suspenders keep your pants in place like no belt ever could. Don't get me wrong, I don't like the look of suspenders and I hate funny or theme-y suspenders, so i hide my braces under a vested suit.

The downside of this new love is that suspenders are so hard to find, at least in New York. Suspenders and cufflinks are two of the most important accessories for men and yet the challenge of finding great options is almost insurmountable.

So, what do I need to know about the art and craft of suspenders and where can I find some good ones?

There are some who ride...

... and there are some that RIDE.

The McFerrin Family are some of those in the latter. We have been following their journey from their blog for the last few months as Rick, Tanya and the boys made their way from Calgary, Canada to as far south as Mexico City. Rocking Velocity's along the way, their travels have taken them from Calgary down the US west coast crossing the boarder into Baja, Mexico; a short plane ride to Mexico City then making they're way north along the Gulf to Cleveland and now here in Michigan. This past Tuesday, they made their way through Velocity headquarters, Ryan and his family have had the privilege to be able to spend a little time with the McFerrin's as they visited Grand Rapids and camped in his backyard.

Rick and Tanya have ridden most of the world via their bikes, after what will end up being almost a year long self-supported ride their current journey will end once they make their way back to Calgary. The McFerrin family are definitely an encouragement and inspiration to anyone who desires to live in an intentional manner, not restricted by the 'normal' grind of life. And for that, all of us here at Velocity tip our hats to them.

Rick and Tanya also started an organization called Two Wheel View. Their organization sets out to provided 'leadership, environmental and cultural education programs to young people through their participation in bicycle expeditions. TWV programs focus on learning about other cultures, connecting with the natural environment, and encouraging healthy and active lifestyles - while experiencing the world from a seat of a bike.'

There are few of us that can compete with the amount of miles the McFerrins have ridden but we do share a common love for the bicycle and all that the cycling lifestyle provides. So get out, ride and experience the world!

WOD

Warm Up / Mobilise

Individual Programming

WOD: Choose

1,Thruster 5-5-5-5-5 Progressive loading, this is not for time. If you fail on a set drop the load and redo until you complete 5 sets of 5 thrusters.

2, Skills practice for those taking part in the RX'D Challenge this weekend.

Post loads for each set to comments

WOD

It's been a while since I have posted this video so a few of you have probably not seen it. Its 10 mins long but stick with it and it will give you a real sense of the wider CrossFit community that you are part of!

Glad to hear so many positive comments on our new open gym night, great to have you all involved in the continued evolution of CFV.

For those of you that are starting to look more seriously at your nutrition you need to bookmark this site http://www.marksdailyapple.com/ and sign up for his news letter it is an awesome resource with great ideas and suggestions for eating cleaner. Here is a great blog post on how eating paleo has ruined one athletes life!!(It is tongue in cheek!!) Read it http://karlmacphee.com/2010/05/19/the-detriments-of-eating-paleoprimallow-carb/

This link will probably appeal to most of the boys who train at CFV and is concerned with adding lean muscle mass whilst still ensuring a balance in maintained in the 10 physical skills:

http://www.marksdailyapple.com/gain-weight-build-muscle/

CFV WOD

Warm Up / Mobilise

Individual Programming

WOD:

AMRAP 12 Mins

6 Deadlift 100/60kg

6 Lateral Burpees

Post rounds completed to comments

On the Street....The Burlesque Dancer, Milano

I am really starting to believe that the most stylish performers are burlesque dancers. This is also the second girl in a row whose posture speaks volumes about who she is and how she wants to be perceived.

dP2

All the way back in February, while Jacobi and Bolt were out in Richmond for the Handmade Show they got to hit up the premiere of Kareem Shehab's newest film Death Pedal 2. From all accounts, Bolt had a great time although recollection of the nights events is still a bit fuzzy.

This was another project that we are proud to be able to be a part of, with plenty of the guys rocking the Chukkers. We received a copy of the film last week and I was able to watch it last night and needless to say I was entertained.

From Wonka's segment setting off a great series of tricks that continued through out the rest of the film with the Friends portion showcasing a number of the riders who were there with the guys. Then the lead into Eric Puckett's clips was absolutely hilarious, which I had to watch twice just to catch everything that was said. The film ends with Torey Thornton, who hits some staircases that has blown my mind. Once you see it, you'll understand.

The film is available for purchase at the Death Pedal website and there are plenty of clips to be seen from outtakes, trailers and such to see at their site also. Kareem and all the guys who helped get this project together did an amazing job and I highly recommend you get yourself a copy. On a side note, when we opened the packaging we were pleasantly surprised and honored to have one of a Chukker wheel rocking the DVD, a nice added touch.

Death Pedal 2 Trailer 2 from Killa Kareem on Vimeo.

On The Street.... Power of Posture, Milano

Open Gym

Warm Up / Mobilise

Skill work on CTB, TTB and C&J

Met Con
For Time:
20 CTB
20 Box Jumps
20 TTB
100m Overhead Carry
20 TTB
20 Box Jumps
20 CTB
Post time to comments

From the 4th of June the box will be open on a Friday for 2 hours for an Open Gym session. This will allow you to practice skills and movements or catch up on missed workouts, the session will not be coached like a normal WOD class although there will be a Certified CrossFit trainer present should you need any guidance. You will only be able to attend the Open Gym sessions if you have passed the RX'D Challenge.
Please let us know your thoughts and post to comments.


RX'D Challenge Sunday - sign up if you have not already done so! If you are not taking part just come down for a beer and join us for our CFV night out!! We are hoping the weather is good so we can have a BBQ we will provide some food and beer but would like YOU to bring along some food and beer also! If you have a gran who makes a kick ass potato salad get her to make some and bring it. One rule NON PALEO foods are a MUST!!

On the Street....Back in Milano

This week I'm in Milano, and it's already full-on summer here.

When I saw Luca for just a moment today, I was kinda surprised to see him in such a subdued color palette.

Even without his usual bold prints and dramatic pattern combination, Luca still looks great. The understated nature of his look actually helps to highlight the perfection of the Rubinacci cut and tailoring, details which are sometimes upstaged by Luca's flair for color and pattern.

WOD

Less than 7 days until CFV RX'D Challenge ARE YOU READY?
Remember to come along and bring friends / family even if you are not taking part in the challenge as we will be having a few beers and then heading out for some fun after the challenge!!
Those who graduate from our first RX'd Challenge (Class 01) will be entitled to certain benefits. More details on this coming soon........

Individual Programming

Met Con:
AMRAP 10 Mins
5 Thrusters
7 Hang Power Cleans
10 SDHP

Finisher;
50 Double Unders

Post rounds to comments

What a weekend.

It's been a full week since our last post. I had part of last week off and the Velocity train doesn't stop, so a few other things took precedence over blog posts. It is important to note that we do have some pretty amazing things up our sleeves for the coming months and I can't wait for the launch of them!

This weekend I would say it's safe to say summer has hit here in west Michigan. Sure, June 21st is the official date for summer but with temperatures in the 80's and look to be that way for the coming week, it's hard to argue differently. Any excuse not to ride is now out the door.

Yesterday, the wMMBA put on it's first Misery Loves Company free time trial race down on the gravel roads around Yankee Springs and on some the Barry Roubaix course. With the solid presence of the Founders Ale Racing team along with our very own, Ryan and Jacobi, and around 30 other riders from all accounts the event was a success. With the 80 degree temps and some humidity topped with an solid amount of sand, the race lived up to its name and provided enough misery a 12 mile time trial could.

Jacobi decided to try out an interesting approach with his bike set-up for this race; with his Fisher Super Fly rocking a P35 front wheel partnered with a 700 x 40 tire and on the rear going with the B43, yes a B43, and a 700 x 32 tire. In traditional Jacobi logic this would provide a 'roller coaster' effect once up to speed, mirroring his success on his Iver Johnson in gravel races. Sure, it would fight you on hills but given Jacobi's size it would increase downhill speed and help cut through the wind. Needless to say, he admits the 'roller coaster' effect worked but having more float [which the P35 front and rear would have provided] is what he would have ideally needed for this course. Even with that, Jacobi still won the Men's 35 and under category and Ryan took home first in the Men's Single Speed.

There is another Misery Loves Company time trial planned by the wMMBA for Saturday, August 28th at 2pm. For the second edition they are doubling the length to 25 miles of gravel/sand goodness. Check out the wMMBA site and their Facebook page for updates on all of the WMMBA/MMBA events.

In other weekend news, our fearless GM, Matt headed to Minneapolis on Friday to participate in the the Midwest Bike Polo Championship 8. We don't know how the tournament went so far since Matt is traveling back today and I'll see if I can get him to do a little write up about it. From all that I can gather from the Twitter feeds, this was another great event with a solid turn out with lots of bike polo had by all.

Remember, there is still a week left of Bike Month.

Get out. Ride. Advocate.

On the Street....Ready for Summer, Milano

Brother & Sister, Vintage Photos

Attached is a photograph of my grandmother Claire, and her brother Jack. I never met my grandmother, and so know her only through family stories and photographs. It seems to me that she looks gorgeous (and effortlessly glamorous) in every photograph, but this is one of my favorites.

Don't you love the white shoes?!

Best regards,

Janet

WOD

Individual Programming

Met Con:
Nicole
AMRAP 20 Mins
Pull Ups Max Reps
Run 400m

Post total reps for pull ups and number of 400's to comments

Alejandro & Mom, Vintage Photos

I love the idea of the contest, of sharing and being able to see other people's vintage photos. We tend so much to see fashion as something idealized and this really connects it with people's lives, it's great.

This a picture of my mother Willy van Rooy and me in Paris, I'm guessing the year must be 1970 or 71 at the most (I was born in 68). Apart from being an iconic model in the 60's and 70's who worked with the best photographers and designers, my mother was, and still is, a person with an amazing and very individual fashion sense (which later in life led her to become a successful fashion and shoe designer). I never remember her following fashion or buying clothes off-the-rack.

What I love about this picture is that it really shows her style, the mix of old-Hollywood glamour (the 30's vintage coat, the red lips, the short snake-skin jacket), with absolute freedom (the embroidered dress, the hand-made spanish boots, the Ibiza basket, the scarf and the flowing hair). And... don't I look like the cutest little hippie?

All the best,

Alejandro

On the Street....White Heat, Florence

Men of Moscow

I had to save these shots from last trip to Moscow until they appeared in my GQ page.
The thing that impressed me about men's style in Moscow is that it's really unlike that of any European city.
This young Moscow generation is really pushing againist the city's image of blinged-out Versace-ism and is looking to make a new statement for themselves. The haircuts are different in Moscow too, I mean, when was the last time you saw a guy wearing an updated Beatles shag that actually looked pretty cool?

I think this push against bling has most affected the young designers in Moscow. It seems that fleece has replaced cashmere as the primary fabric of choice. I saw it worn colorblocked (as above) and mixed with leather (below). With fleece as a core fashion fabric, young designers can afford to take more chances with design, color, and assortment.


It was great to see the high-end fashion boutiques in Moscow hanging collections of small, local designers next to the big international brands.

It was also funny/cringy to see Amercian West done as a fashion statement in a super cool shop like Kuznetsky Most 20.
I'm betting the Moscow retail scene will become one of the best and most daring over the next ten years. Rents are still low, the people are hungry for fashion and there is a deep history of great artistic expression in the Russian people.

Now if they can just get a few more cool hotels and restuarants.

Cincinnati - A Gathering of Eagle(Ones)

My plane is still down at Velocity in Florida while John Abraham flies off hours. Of course, there have already been the expected annoying squawks, including a hydraulic seep, dirt in injector lines and more bad probes. However, it is progressing. He has tested it at 140, 160 and 180 knots on the test flights so far and is continuing to expand the envelope. (I'll be happy if it tops out at anything starting with a "2")

I can only hear about the progress second hand and bug him with calls and emails suggesting my recommended fixes. It is frustrating not being there because of the accident, but I'm sure it could not be in better hands. As I mentioned in the last post, the guys at Velocity were great when I was down there last week. I was really impressed.

Since I don't have much in the way of N929X photos or other news, this post will be more people oriented than hardware oriented. I have enjoyed being part of the close knit Velocity community since building my first Velocity. When my business trip took me to Cincinnati overnight, I had the chance to visit several local builders/friends and see their projects.

____________________________________________________________





First off, a visit to Jerry Brainerd's house. He and Bob Buls are both building XL-RG's in the terrific workshop that Jerry built. Here is Bob's Vesta V8 auto conversion with Vesta constant speed prop. This is actually the one that was on display at the Vesta booth at Oshkosh.

Right beside it is Jerry's project, which has lots of really cool detail work already. Unfortunately, it is too late for me to take advantage of most of his innovations.

________________________________________________________




.....and I thought I was OCD about details. Here is Jerry's nose fork polished to a mirror finish like most of the other metal parts (even the ones no one will see). Of course, this dooms me to a weekend with the sander and buffing wheel to try to achieve this great look.

______________________________________________________










Next up a visit to the hangar of Brett and Elizabeth Ferrell with their beautiful XL-FG "The Fox". She is newly painted and just about ready to fly (again). They have put together a real Garage Mahal level hangar. Kudos guys, it is great.

After that, it is out to dinner as one big group.

___________________________________________________________




My hosts, Brett and Elizabeth Ferrell. I just heard from them that their plane will be back in the air this coming Monday. Way to go you two! I can't wait to fly with you.

_________________________________________________________




Jerry and Linda Brainerd. You can hardly recognize him without his apron and spatula from the cookout.

_______________________________________________________




Andy and Theresa Millin
I am threatening to drop in on them next up in Michigan as soon as I get my plane back from Florida. Andy is in the home stretch with his project. Between me, Andy and the Ferrells, we'll soon have our own Velocity moving airshow.

__________________________________________________________


Bob Buls - the "Shmooey meister". (You'll have to ask him)

________________________________________________________



Then the whole gang went out to dinner. We usually have to wait for the Velocity Cookout at Oshkosh to get this many of us together.

I am not sure I want to fly in to Oshkosh this year if I can't get the paint done in time. Everyone was telling me that the paint didn't matter. I'm still undecided, but leaning toward flying in even ugly. We'll see.

__________________________________________________________






After dinner, everyone gathered at Ferrell's home for apple pie and Velocity talk. Their very Velocity themed home is gorgeous and just the place for Velocity fans to get together. Thanks again Brett and Elizabeth.

__________________________________________________________



Eagle One! (with Hummingbird One) There's a guy who is really secure in his masculinity.

I couldn't resist, Andy.

________________________________________________________




The Ferrell's Velocity themed garage/former workshop inspires a group Eagle One pose. I know, we heard it from the wives too.

Anyway, John and the guys at Velocity continue to debug the annoying squawks that are part of the fly off. I eagerly await the time when the hours are almost flown off, so that I can go back down to pick up N929X and fly her home.

More to come soon....

___________________________________________________________

Chin up, head down

It's been some time since I've had the energy or interest in putting anything new up here, mostly because lately I feel like I'm in a bit of a rut. My weekends are no longer occupied with long, challenging runs, and I'm not motivated by having a big race to work towards. The only goal I have right now is one that requires a different kind of stamina: Zdenek and I are on the hunt for a new apartment.

As any New Yorker knows, finding a decent, habitable space at a reasonable price in this city is not a trivial task. Zdenek and I seem to have spent every weekend for the past three months (and several nights each week) apartment-hunting on the UWS. If only we could pony up $8K in monthly rent, we'd have signed a new lease a long time ago. But we're a long way from that rent band and, indeed, even further from the "fantastic, gorgeous, spacious" apartment on Central Park West that one broker called us about yesterday. (The price tag: $15,000 per month.)

As nice as it will be to finally move out of our adequate but too-small space and into something slightly more "grown-up," I'm starting to tire of the constant internet searching, emailing to non-responsive brokers, and visiting places that look nothing like the photos (one place we saw last weekend was literally coming apart at the seams and, I think, hadn't been lived in since 1955). I just don't have the energy for this anymore. In fact, I don't seem to have the energy for much at all these days. My running has been sluggish and hard, and my biking is nowhere near the level it was at last year. Zdenek, too, is a bit frustrated by my exhaustion, and spends most of our running or biking time looking back over his shoulder, wondering if or when I'm going to catch up (this morning he just opted to bike without me).

But I need to remember that it's still early days and my biking legs might yet return. I have to relish the freedom from training plans and the option to run only four or five miles, whenever the mood strikes me. I must savor the opportunities to be outdoors and in the late springtime warmth before the oppressive summer humidity moves in to stay. And I need to enjoy the little rewards running gives me along the way: last week I found $1 on my run back from the Park, and yesterday morning I picked up a $20 bill. It may not help the apartment hunt, but it's good motivation to keep my head down and stay moving.

Booking Into Class

It's only the first week of the new booking in system and we are working to try and iron out any creases so please bear with us. A few things you can do to help:
1)Only put your name down for the respective class if you are 100% intent on attending.
2)If something does come up that prevents you from attending could you inform us at 12pm very latest on the day of the class. 4/5pm does not allow us enough time to offer your place to other members.
To do this post to the comments section of that day e.g
Cannot make 5:30 but would like to do 6:30. Free space at 5:30 Matthew E.
If you would then like to take the spot just reply (first come first served) e.g
I will take Matthew's 5:30 spot - Jaffa.
Thanks for your help and understanding on this CFV.

Tonight we are going to spend time working on the Split Jerk. Check the video for a heads up (sorry about the coaches voice!)

Split Jerk Technique
Split Jerk
1-1-1-1-1-1-1

Finisher: In 7 minutes perform 75 weighted box jumps once clock stops any left over reps become burpees!!
Post loads for split jerk to comments.

The Split Jerk from Patrick Cummings on Vimeo.

Degand, Brussels

Easily one of the best men's shops I have been to in a long time. The hats, the canes, the shoes, the pajamas, this is a shop where a man goes to become a gentleman.

Housed in a 5 floor 1911 townhouse on the edge of the main shopping district in Brussels, this is not a shop that a tourist would easily fall into, but it's worth the hunt for any true Sartorialist.

Brioni and Kiton are the shop's main clothing labels, but I would go for their special edit of Edward Green shoes. In fact, they will be opening an entire separate shoe shop in September if everything goes according to plan.

One of the elements of Degand's selection that I was most surprised by was the extent of the formalwear that they offer. I think that says a lot about how the residents of Brussels have retained a sense of Old World elegance and respect for certain public events like weddings, operas and funerals.

Thanks to my good friend Gianpaolo of Al Bazar for tipping me off about this great shop.

Degand is located at 415 Avenue Louise, Brussels

Gi

CrossFit works simple. But of all the people who try it only about 20% of them will reap the benefits of constantly varied, functional movement executed at high intensity. We can teach you the movements, design workouts and give you nutrition advice but ultimately it is YOU the individual who dictates how your CrossFit journey will go. If put your trust in us and commit to hard work your potential is endless. One of the most important factors in achieving success is nutrition. YOU CANNOT OUT TRAIN A BAD DIET and I cannot emphasise this enough!
Gi joined us in November and has thrown himself into CrossFit 110%. He attacks WODs with complete single mindedness, records all his training AND FOLLOWS THE PALEO NUTRITION ADVICE WE GIVE HIM. He followed our advice after completing his fundamentals classes by taking a "before picture" and yesterday he emailed me a picture of himself taken recently. It is clear from the massive shift in his body composition that he has dropped a huge amount of body fat. But what the pictures do not show are the improvements made in the 10 physical skills. Gi is stronger more powerful and has increased his work capacity and is now able to complete more work in less time and this is evident in the PB's he is setting in benchmark WODS.
Gi it is a pleasure to have you as part of our CFV family and you have shown what CrossFit can do!! I hope you inspire others to change their diet and lifestyle and fulfil their potential. To read Gi's testimonial click on Testimonials on the right hand side of this page.

Individual Programming

Met Con:

10-1 Deadlift / 1-10 HSPU
Do 10 deadlifts, 1 HSPU, 9 deadlifts, 2 HSPU etc work to 1 on deadlifts 10 on HSPU.

Run 200m

Post time to comments

On the Street....Rue De La Cle, Brussels

A very good friend of mine challenged me last week because I didn't post on Friday.

He cautioned me that I had trained the readers to check the blog 3 times a day based on my posting over the last few months. I tried to explain that the human element of the this blog, I'm not a big corporate magazine, is always the at the core of each post. If I have a lot of images to post I will, but if I don't have an image I won't post something just to keep an audience happy.

That is very much the case with this image.
I knew I didn't have any images in reserve for today but instead of going for the easy shot in a city I didn't know, I took a chance and just let myself get lost.

Sometimes getting lost and taking chance can result in finding a completely surprising and a very rewarding shot like this.

I won't get into the religious and political issues of this woman because the romantic in me wishes that we all could just get along. I hope we can discuss her style and self-expression for the its genuine nature and celebrate the differences that keep this human family so interesting.

WOD

CFV special edition RX'd Challenge T shirt, navy with CFV logo on front, on back- RX'D Challenge Are You Ready? Click to view:


Individual Programming

Met Con:
5 Rounds For Time:
5 GTOH
10 Burpees
15 Press Ups
20 Sit Ups

Post time to comments

On the Street....The Dancer, Berlin

WOD

AMRAP 12 Mins

7 Snatch Push Press
7 Snatch Balance
7 Overhead Squat

Post rounds completed to comments

We will put a hold on the individual programming for tonight as there are 2 new movements that I would like to introduce you to and spend a bit of time dialing in your technique. Don't be surprised if some of you are doing this WOD with just PVC as if there are any holes in your OH squat the snatch balance will expose them BIG TIME!!

Asking for a Little Help!

I've had this razor for years.
I love it. I love the weight of it, the look of it, and the fact that I've been able to hold onto it for so long.

However, I haven't been able to use it for years because they just don't make blades for that type of head anymore.

So I need a little help. Where can I get the head of this razor reworked to fit the new standard blades?

And for the ladies, a great Father's Day gift might be a classic, reworked razor. All of us guys need some type of razor and today's options are usually less than chic.

Gotta Be Prada, Vintage Photo

This is a picture of my grandmother taken in 1956 on her honeymoon in Cairns. I think the whole shot is fantastic, the old snorkel, bathers and flippers - it simply captures her personality; colourful and slightly wild. It was taken on what would be the first of many exotic trips in which my grandfather would force my grandmother to experience all there was to experience. What attracted me firstly to the photo was the amazing bikini which just seems so stylish and secondly the fact that my grandparents, now 83, are still going on similar trips -sailing down the Dalmatian coast of Croatia this year! I hope you like the picture as much as I do.

-Iona

WOD

From CrossFit Endurance:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Some Sunday reading for you on the rationale for full fat milk in your diet:

http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=milk

Brussels Monday!

Monday I will be in Brussels!!

Below is the information for the event.

Monday 17th May
Book Signing
Chic Outlet Village
Maasmechelen Village, Belgium
4PM till 6PM

It's my first time there so I am very excited.

Any suggestions on what I shouldn't miss?

Wednesday Frankfurt!

Great-Grandma with Che?, Vintage Photo

Eatmore, Vintage photos

The sassy woman in the saddle shoes is my grandma Lois. This photograph was probably taken in the 40's in Yakima Washington. Lois always spoke her mind and was sharp as a whip.