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Crossfit WOD

March 18, 2010

Today was a doozy from Crossfit Football.  This program is something that I wish I had during my competitive rugby days, and is definitely something that I urge all coaches to at least consider.  Having physically dominant players on the pitch is the tipping point in a tight match.


  • Front Squat: 5×3 @ 60kg
  • 10 rounds for time:
    • Bench press: 2 @ body weight – 65kg
    • 10 sledgehammer strikes, right side
    • 10 sledgehammer strikes, left side
    • 20 yard sprint
    • 20 yard backpedal

Finished in 12:21.  The sledgehammers were killer, and definitely worked muscle groups in a way I haven’t experienced in training before.  Awesome.  Is it odd that I sometimes have dreams of returning back to my high-school to play rugby on the old boys’ side during Remembrance Day because of this?

As you can see, I’ve started to move my fitness regimes onto the main site.  Food updates can now be found in my Twitter posts.  Let’s deconstruct this move from a strategic perspective, since it’s simply a fun mental exercise for me.

  • Product-market matching. The primal lifestyle isn’t a diet, it’s … a lifestyle.  Those interested in how I eat should definitely be interested in how I’m hitting the gym, too.
  • Elimination of consumer barriers-to-entry. Making readers of this blog switch back and forth between blogs needlessly is an inconvenience.  This will help reach a broader target market.  It also makes this blog a more concentrated repository for (hopefully) useful information.
  • Operational efficiency. I spend less time trying to go back and forth between two blogs, resulting in greater efficiency and a higher quality of posts.

Hope that was as fun for you as it was for me.  Yes, Ivey does some crazy things to the way you think.

Vi sees i morgen (see you tomorrow).

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