...and what an excellent time it was! Thanks Greg and Lauren and all the instructors!!!
Steve & Leanne

LOVE the video! Thanks again to all for a great weekend. Beautiful quote too.

Today's post gave us two gems to ponder for a long time.

We must be saved by hope, faith, and love, for nothing else can be guaranteed.

CrossFit Nation: Kicking ass and spreading the love.

Does it get better than this?

Well said Tone!!!

You have got lots of all three to go around.

kicking ass and spreading the Love....seems like a dichotomy at first doesn't it

But that's what it is.

Awesome re-cap to a rockin weekend - CrossFit Nation, keeping it real - thanks everyone!

Who's who? :-)

kicking ass and spreading the love would have been a great t-shirt slogan entry

an awesome picture ... i am envious

You guys rock!! 4 months ago, bored with old routines I was seeking a path to warrior fitness. Being 37 I wondered if the energy of 18 was possible again. IT IS!! My body changed so rapidly, amazing stamina,strength and endurance. Learned to clean a bar 4 months ago and am close to clean and jerk my BW of 176 , deadlifted 380 and ran 1st 10 k in 50 min flat last Sat. I have found a true warrior's training program. This is the program I searched all my life for! Can't get enough crossfit! Thanks
Dan P

Maybe one of these days I will be able to get in on one of those certification seminars. Looks like a ton of fun.

This was really an inspirational post today. I've been feeling kind of burnt-out (like what Reed said in yesterday's comments). I'm not sure if this is from midterms or stress about work or what, but I've been skipping a lot of workouts and watering down the ones I do.

So today, I got back on the wagon:

Started with 10k run, around 50 minutes.

Tabata bottom-to-bottom squat - score 16, though there were several 17's and even a 20 in there.

Setup a 45lb bar to do assorted high-rep presses.

Then went through one-handed barbell bench, deadlift, c&j, snatch. Tried for one-legged squats with 45lb bar, but my legs were too sore from tabata.

Ended with clubbell swipes - my new favorite exercise.

Ever look at a photo of complete strangers and think, "Hey, I know those guys!" That's what I think looking at the smiling faces from Colorado. It's like there was a huge family reunion, and I couldn't be there.
Got to get to Vista in January!!!
Nice quote. Reminds me of Elvis Costello singing "What's so funny about peace, love, and understanding?"

I would recommend everyone try to attend a Crossfit seminar. The amount of talent, knowledge and genuine friendship is unbelievable. It was excellent.

Continuing with my "rehab":

Pullups with totally straight arm/no kip/one second dead hangs at both top and bottom and throat touch to bar (60 second break between efforts):

62x1x1x1
53x1x1x1
44x1x1x1

3x5/5 "hopping" bwt pistols
1x15 dead hang/straight arm/no kip pullups
1x10 kipping pullups (lost my straight arms at rep 6 - had to stop, hang, and kip from a dead stop the final 4 reps)
a pile of broomstick snatches

My mini Maine Coon cat then brought a mouse into the basement and dropped the kicking critter at my feet - this is NOT a good house for mice to try to move into for the winter - time to finish up outside.

All done with the 5# clubbell:

2x5/5 catches
2x10/10 swipe to catch
2x5/5 hand to hand catches
2x2/2 lateral catches

Tried to catch the 10# club several times. Succeeded once - the hand shock was incredible and painful; 10# club catching is not to be taken lightly.

Lynne, thank you for giving me the confidence to try catching the clubs! I wouldn't have attempted it if I hadn't seen you do it....

Kelly, I see you suffer from bent elbows during high speed kipping pull ups as well. I've been doing 10+ sets throughout the day of 10 straight arm no kip pull ups with 1-2 seconds at the bottom to look left and right making sure my arms are straight. I've been going at it for about a week and a half, but still lose it when I'm doing the WOD. I think some intermediate excersise will be needed, like pull up slow-drop fast-straighten elbows.

***

OK...lame "request" and I know it, but:
I don't know about y'all, but my gym is closed on Thanksgiving day (weak!). Any way that we could have an equipment-free WOD (or an alternate WOD) for this coming Thursday?

Matt

***

Graham, thank you for the suggestion. It sounds like a good idea.

Nicole C,

Nice--way to not look at the camera at just the right moment (sorry, couldn't resist)!

That weekend was inspirational.

Mike

Did yesterdays WOD today.

Tabata score: 11
Mile time 11:17

Nic: That wasn't just "on the wagon" . . . that was pulling the wagon!

This was an amazing weekend. So much to say but it seems trite so I guess I will leave it at "Thank you" to everyone.
Robb

OK, just saw the video. First, looks like I missed a great time. I'm signing up for Mike's class in Vista ASAP. Next, we're the participants supposed to be doing "American Swings" as opposed to "Russian Swings?"
That up and under thruster with a medicine ball looks killer. I'll try this at home with my 15 lb'er.
Matt,
For Thanksgiving, try this routine:
5 rounds for time:
30 12 oz. curls
3 reps of watching football
30 "vegetable dips" (you choose the veggie and dip)
3 reps of turkey/fixings gorging
Pukie optional.
Mine will include one round of putting up with the in-laws, specifically mother-in-law!

Kelly,
You're probably even better informed than me, but when opening your elbows all the way at the bottom of the pull-up, be careful not to shock load the tendon. Medial epicondylitis can flare up, maybe even more so since you said you have spent many years not straightening your arms.

What a great video! Thanks for making it. It is so inspiring I am ready to go out and do bottom-to-bottom Tabata squats all over again!

Ron...thanks for the suggestion, but that sounds a little carb-heavy for me. Actually, I'll be in DC with my family, and I was hoping to drag my lazy little bro (a Naval aviator) out and make him do CF with me.

I guess if I'm really lucky the Pentagon Athletic Club will be open, but I'm not counting on it.

Marvelous video. "Kicking ass and spreading the love" is absolutely perfect. Smoke you like cheap crack and then give you a big hug.

Thanks.

The weekend was awesome. Too much to say, you just have to experience it!

In case you are all wondering... Kelly's weights and times are FOR REAL. She and Lynn are among the strongest and fittest people I've ever met.

Brad

(Kelly and Lynn's weights/times) :)

Way to go Dan and keep up the quality gains. Jim H. has a great point in regards to Kelly Moore's comment. Coming down to fast to a stop will definitly cause a shock load on your elbow. Not only causing pain and injury to your elbow, but to your shoulder and lats as well. Anyway keep up the great work every one.
L8
Eric-SLC

Matt,
Good luck with that. I think the government closes the day before Thanksgiveing and re-opens the day after New Year's!!

Hey, everybody, the picture looks good and I miss the excitment and fun of the last weekend! Thanks, Coach for the outstanding seminar.
P. S. Hey Mike and Dave from San Hose, and also Nick and Dave from Seattle drop me an email sometime. We'll deffinetly meet again!

Also, Tom H. from Seattle -- stay in touch!

What a great weekend. Cool video. What a gift to add so many quality friends to your life. I have already used the new kettlebell techniques, Dynamax drills, and gymnastics with my clients. They were smiling ear to ear when they left the gym.
ET

It was an AMAZING time for me, meeting and working out with and learning from the BEST!

Coach Glassman: Way to go! You took the gamble a few years ago to create CrossFit and you are being rewarded by seeing athletes, soldiers, cops, coaches, etc., use your system (and add to it) and get OUTSTANDING results in the real world.

Kelly and Lynn: It was a blast and very rewarding to get a chance to train with you two on Sunday morning! You both kick butt, but most importantly, you're outstanding individuals. Funny, hard working and talented - just what any coach would want. Hope you liked my kb technique tips - email me anytime with questions.

Greg M. - Great meeting you! Nothing like meeting a fellow KB fanatic! email me anytime! Way to kick ass on "Fight Gone Bad!". Not bad for a kettlebeller! ;-)

Mark Twight: meeting you was an honor. Your accomplishments are impressive enough, but your honest pursuit of improvement, even at the risk of looking weak (at first) is even more impressive in my eyes. Too many people have success, but then just keep doing the same thing, which eventually gets less effective. You picked another path and your results have been inspirational.

Dan John: If you ever quit your "day job", I KNOW you could be a stand-up comic! Your presentations were informative, inspiring, and hilarious! Way to put some fun back in training! Keep up the excellent work on the Get Up newsletter. Can't wait to read about your reflections on the weekend! It was too fun hanging out with you, swapping opinions and stories while sipping a whiskey and a beer... Every Irishman's Heaven!

Greg Amundson: You really impressed me (again) with your drive and desire, especially since you were a bit under the weather, even though you never complained. Keep up the great work and stay safe!

John Baumann (Gill Athletics) : Thanks for participating and putting your money behind your beliefs. The discount is much appreciated! I hope to send you lots of business in the future!

Mike Burgener: What an inspirational experience to get some coaching from you, AND to get to sit with you at dinner, exchanging views and ideas. Humbling and exciting at the same time. I hope all you athletes and students know how lucky they are to have you as a coach and role model for hard work, dedication and having a passion for what they do.

My index fingers are getting too sore to continue! LOL! Sorry I couldn't mention everyone, but rest assured I was mightily impressed by everyone I met. The wide range of skills, backgrounds, ages, sporting and coaching accomplishments blew me away! Can't wait until next year.... Maybe a CrossFit Convention??

Tom Corrigan, Everett Fire Dept
kbfiremantom@yahoo.com

Worked out with my Juniors today:
Walking Lunges 75ft
10 Burpees
Walking Lunges 75ft
10 "Up and under MB Thrusters" with 20lb MB
Walking Lunges 75ft
10 L-Pullups
Walking Lunges 75ft
10 "Up and under MB Thrusters" with 20lb MB
Walking Lunges 75ft
10 L-Pullups
Walking Lunges 75ft
10 Burpees
9:30

Thank you Coach Greg, Lauren, big thanks to Jon Barba.
Fitness freedom baby! Pour it in the mixer and see what comes out.
Colorado was CrossFit excellence and more. The best of the best. I really liked the silence that seemed to shake the gym when Jeff Martone started doing pull-ups for reps with 40 kilos hanging from his feet. That dude was still talking like it was no big deal, and cranking out the pulls. Thank you's to all the excellent instructors/students. It seemed the students were all able instructors too. Your good people CrossFit, and this is only the beginning.
I pray blessings to the shooters, swat gunners, the firemen, the SF people, the coaches, trainers, fighters, lifters, climbers, gymnasts, the extremists who look over the edge to come back and tell the wild story, the garage gym junkies, musicians, and to the guys driving the black and whites on the street everyday. You were all a great encouragement in Denver. See you at another seminar down the road and we'll do it again.
I'll pass the love onward,
Michael Harrison

Posted this last night, but looks like the ethernet ate it:

Dan John's snatch workout, followed by 20 min with the 10, 15, and 35# clubs. Ended with a couple of 1 pood TGUs.

Kelly, you're welcome, and way to go Mini!
Brad -thanks, and it was great to see those pretty muscle-ups in person!
Fireman Tom - had a blast Sunday morning. Thanks so much for your time and enthusiasm. I'll be in touch.
Coach, Lauren, Lani, John Barba and everyone who put the seminar together, as well as all of the teriffic presenters (the only kind that was there!) - THANKS! What a wonderful experience.

Coach, Lauren, and everyone else I had the opportunity to meet this week. THANK YOU! I have never been so excited and amped as I am after this weekend. I cannot wait to get together again.

Tony and Nicole, let me know when you are back in the Beantown and we will get some team crossfit going for sure.

Fireman Tom, great to talk with you this weekend. I will be sure to let you know when I am make it out to Seattle. Ditto Dave, Nick and Carrie. See you all soon!

Dan, I am looking for my kilt big guy!

Thanks to all for a very memorable weekend and for giving Julia a home away from home. Can't think of another group of adults I'd rather have her hang around with. Awesome video, Craig.

Absolutely incredible caliber of people last weekend who's backgrounds and personalities were inspiring to us CrossFit newbians. Thanks Greg and Lauren for being the pendulum around which this community of people swings.
I'm sold, that's all I'll say. Anyone wanna open a CrossFit gym in Boulder?