@Home

Hey'all! I'm home from my trip and exhausted...on Wednesday night, I made the 2 hr trek to Wichita Falls to visit, and luckily enough, train with the one and only Mark Rippetoe! I arrived shortly after 6pm, stopped at a local Starbucks and got a Venti Bold...big mistake. The WOD was FGB and "Rip" as the members referred to him, was not there yet. So, after introducing myself to a few of the members and having some good conversations with some fellow crossfitters, I decided to bang out FGB while waiting for Rip's arrival... mistake number 2. Did I mention it was hot...not REALLY hot, but considering the weather at home, apparently I hadn't acclimatized (sp) to the temp yet and bailed out of the WOD 2 rounds in... which sucked cuz I was rocking 300+ points!!! I sat out in the parking lot for a bit trying to recover, it was cooler out there, talking to Steph, who work and trains there. Then, I puked up the 20 oz. coffee...yum. Luckily, Mark Rippetoe arrived after that...

When he did pull in, we introduced ourselves and went inside. He should me around the place officially, the platforms and racks, barbells galore, the freeweight area, a few rowers and treadmills, the crossfit area in the middle and then we went out back. There is a 50m rubber track for sprinting and a pea gravel area for flipping tires and what-not. Also, there is a concrete pad for a platform. He also own a lot beside for deceleration and throwing more stuff around. We chatted about the weather differences, lack of frost, structural steel buildings (my forte) and concrete. We went back inside so he could grind and make some coffee while we talked about the lack of basements in Texas due to the water table only being 24 inches below grade and the poor habits of a certain people bringing shitty coffee into the country...all in all and good first meeting. Then we started to train.

He had me doing set of 5, working to a max 5 of the deadlift, press and squat. The deadlift went well, he gave me some coaching, fixed my odd tendancy to push entirely through my heels and got me to pull a 325 max 5. The we pressed, which seemed I did very well, not many corrections. Pushed for a max 5 of 115. Then came the squat, which I had never done, his way. Low bar squats, although extemely efficient, hurt like hell to get into...for me anyway. Apparently, over a few workouts, it'll get easier. God I hope so. Well, I didn't go for max on the squat, just learning it and all, and my back was burned from the deads. It had also gone on the 4th hour since my arrival at CF Wichita Falls. I left at 10:30 and heading back to OKC... Thanks Mark for having me, it was a unforgettable experience!

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

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