Wednesday, 11/30/11

29 Nov

Have a moustache of any kind at home, on your face, available with a little eye pencil action?  This is the day to sport it – the very last day of November/Movember!  Read more about Movember here. :{ Come in to train, sport a stash and your picture will be taken.  Chalk stashes are gladly accepted.

Don’t forget to save Sunday, December 18th for a day of CFCC craziness!  We’ll be doing our thing in elvish costume in Rittenhouse Park that morning at 11am then heading out to a huge brunch – you don’t want to miss it!

Moustache Mobility with Tim is at 730pm – if you’re feeling stiff or struggling with CrossFit positions such as the Overhead Squat, the Press, or the rack for the Clean – this class is for you!

One of the Saxon brothers - proving that stashes make your strong(er?)

More proof?


SELF-MYOFASCIAL RELEASE: Lax Ball Feet, 1 minute each side. Lax Ball Glutes/Hamstring, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Box Assisted 90/90, 1 minute each side. Band Overhead Stretch, 1 minute each side. Band over shoulder, hand behind back, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings and Hip Swings if you are not the first on the ergs. Row an easy 300m.
STRENGTH: Overhead Squat, up to a peak of 2.
METABOLIC CONDITIONING: Tabata Row – 8 rounds of 20 seconds of work and 10 seconds of rest for max distance.

“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness concerning all acts of initiative and creation. There is one elementary truth, the ignorance of which kills countless ideas and splendid plans; that the moment one definitely commits oneself, then providence moves too.

All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision raising in one’s favor all manner of unforeseen events, meeting and material assistance which no one could have dreamed would have come their way.

I have learned a deep respect for one Goethe’s couplets: “Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now!”” -W.H. Murray, from the journal of his Himalayan expedition (Many thanks to Meghan Santaniello for passing this along.


4 Responses to “Wednesday, 11/30/11”

  1. cgsant85 November 29, 2011 at 7:25 pm #


    Thank you so very much for posting that quote and mentioning Meghan’s name for introducing it. This has been an emotional time for my family and I, which has involved a number of life changing events including today. Meghan is such a beautiful, strong, compassionate, enlightened person, and I am so very proud to call her my sister.

    Chris Santaniello

  2. Gabriel November 30, 2011 at 7:58 am #

    Awesome. I was just thinking yesterday how it’s been a while since I rowed, AND as it just so happens I’ve got a ‘stache to rock during my workout today.

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