Fredagsbloggen uke 45: Snatch Session + Snap & Push, Øyvind ❤️, Goes up in smoke, Clean & Jerk Session + Push it (then squat it), Could Be

Mandag | Snatch Complex - Snap & Push

To start the week, our members were surprised with a proper dinosaur on the Whiteboard. I'm pretty sure that's a first time, so I rang the Bell 🔔. Turns out, Mia drew "Ronto" from Star Wars, which the Brachiosaurus from Jurassic Park inspired. I had to go on Wookiepedia (yes, that is a real thing on the internet, who thought CrossFit was the only niche people cant stop talking about?) to find out.

We welcomed a big group of seniors yet again (thought of making a joke about Dinosaurs here, but decided not to...) The seniors are urging us to expand the coffee room because every seat is taken after their training sessions. Wouter went WonderWoman+ in his colorful outfit!

Tirsdag |Øyvind ❤️

On Tuesday, we remembered our tall friend Øyvind by repeating his benchmark workout. A lot of our members wanted to join this special workout to share sweat, laughter, effort, high-fives, and a tear here and there. Young, Old, regular members, Deloitte company class —we had to add an extra hour to accommodate everybody who wanted to join, which is an excellent example of how supportive working out with a group of like-minded people can be. Long legs make this workout a little easier, but the biggest help is a supportive teammate. The small gestures of welcoming new faces, encouraging effort, and sharing a barbell before a cup of coffee go a long way. Harald and Elisabeth were invited to talk about this at TV Haugaland to share that message outside the walls of our box.

Onsdag | Goes Up in Smoke

If you are an '80s or '90s kid like me, you probably saw some footage of the "Up in Smoke" concert tour featuring Dr. Dre and his West Coast crew back then. Images are not suited for this blog post, but there is a parallel to draw here: Friends, Good Times, Sold-out facilities, and people taking their tops off.

• Manuel worked hard to maintain his hollow position in the band 🍌

• Hans crancked out 5 strict pull ups and ran like the wind on each round 💨

• Christian -maybe Verftet's finest strict pull ups - has practiced more strict pull-up lately due to an injury and showcased that practice makes permanent

• Jørgen and Sigleif joined the class for a good workout, and a good workout they got! They came annoyingly close to 1000 reps and realized afterwards that they should have worked even harder to make the quadruple number score. 🤷‍♂️

• Great to see Marthe and Bjørg training during their maternity leave and building their fitness back brick by brick. 🚧

• Elisabeth was "kind" enough to let the seniors pass on running in the rain on the condition that they would fully commit to strict gymnastics. That ended up with 30 minutes of great practice and biking 🫡🙌

• Margrethe went to coach our weekly company class at Sandvold & Velde - feedback was that she made them train harder then before, which means our regular coaches there need to step up their game! ☝

Torsdag |C&J - Push It (then squat it)

Thursday can be summarized in one quote:

"It's somewhat sexy watching Harald do Cleans" - Anonymous at the 06:45 class

Whatever floats your boat. #enplasforalle

Fredag |Could be 🤲

Another team workout on Friday, this time with quick rotations between muscle-up variations, sandbag cleans, burpee box jumps, and the devil's bike.

• Aarekol brødrene pusher hverandre godt for tiden. Øyvind markerte at han ledet denne uken med antall treningsøkter (5!)🥇 Men på team sammen med Onur var det Øyvind som hjalp Henning til å spre sine vinger og fly til toppen av riggen 🪽🙌

  
  

• Olav gjorde noe som er nesten ukjent i crossfitverden 😆 nemlig å gå fra strict til kipping gymnastics med sine bar muscle ups 🤩

  
  

• Friday night at the Bar- Hanging out at the "bar": sandbag cleans🌪️, burning bikes 🔥 and cleaning sandbag cleans 🪠

Ukens Kunnskapsbombe

Our knowledge bomb of the week is one to prepare you for the holiday season and all the socially acceptable dinners, drinks, and other health-detracting behaviors that many people accept come with it. Enjoy yourself, unwind, have a good time. But remember that you have spent the other 51 weeks of the year saying yes to choices that help you build health and fitness. How much of that are you willing to ruin, to start over again in January?

Have a great weekend, the full-time coaches are having dinner at Thomas' tonight, so that is a promising start for them at least. We hope to see you at BAF tomorrow morning, Hyrox on Sunday, or just after a weekend of winding down on Monday!

So Long, King Kong 🦍

Thaddeus & Team Verftet