January 25, 2005Tuesday 050125Rest Day
Capt. Andrew Thompson, Lt. Sean Mulcahy, Capt. Tim Joyce, USMC; teasing Fran. Posted by lauren at January 25, 2005 6:24 PMComments
With Marines like these, our enemies are toast! 2 things: 1) What does JAFO stand for? 2) What were their times? Stan Comment #2 - Posted by: Stan at January 24, 2005 8:59 PMI don't know what JAFO stands for but Ron should know who that guy is! Comment #3 - Posted by: beth at January 24, 2005 9:11 PMJAFO: Military speek for "BOZO" Imagine my surprise yesterday when I suddenly and dramatically got the hang of kipping pull-ups! My usual struggle up to the bar was replaced for one glorious set by rapid fire, bar-to-chest pull-ups, and I easily knocked out the required reps. Stepping up to the bar for the next set, I confidently jumped up, swung my legs, and....nothing! No kip! In the space of about five minutes I had managed to lose this newly acquired skill! Ah well, I now know the benefits of kipping (incidentally, I felt the kipping PU much more in my lats) and will strive to improve my success rate! Comment #5 - Posted by: Gally at January 25, 2005 3:18 AMEverything hurts from the last 7 days of CrossFit workouts so this rest is much needed, however, I feel so much better after just 2 months of this! Thanks CrossFit!! -Philip What were the times of Greg A and Josh E's impressive performances on the video yesterday? I am very sore from yesterday's WOD... very sore. I like it. Comment #8 - Posted by: brian_g at January 25, 2005 4:56 AMMike, going by the timer on WMP, the times were 2.24 and 2.57. Couldn't tell you where it took place, however! Comment #9 - Posted by: Gally at January 25, 2005 5:02 AMHi have a question about the video of 'Fran'. What the guys are doing during the Pull-ups, 'Kipping'...is this permited during all pull-up prescriptions on WODs? Comment #10 - Posted by: Dan Doiron at January 25, 2005 5:49 AMHi Dan, Yes, kipping's not only allowed, but often encouraged for WODs. Anyone crossfit in Jersey? Resting today but will be at WOW Freehold tomorrow for the WOD. If your in the area ill be there at 1pm. Just look for the rhino horn....hard to miss. Dan, Good question about kipping. I asked the Crossfit crew about that at Mike Bergener's clinic because we Marines have to do dead-hangs for our PFT. Here's what they told us (thanks Tony, Andy, Mike Street) Kipping is better because it is 1) More FUNCTIONAL (you'd kip/thrust your hips to get over a wall in combat) and it is 2) More INTENSE...kipping allows you to keep moving which means your heartbeat stays at a higher pace. Capt Andy Thompson also told me that kipping transfers over to dead-hangs, which Marines have to do for our Physical Fitness Test. (Im the Marine on the right getting his A*% kicked by FRAN!). -Tim Comment #13 - Posted by: Tim Joyce at January 25, 2005 6:34 AMThanks for the answer Ryan. I could be wrong on this one, but would'nt it be harder and more beneficial to complete a 'clean' technique for pull-ups (as with most exercises)? For example, if someone gets very efficiant at Kipping, once they have to do a pull-up onto and over a brick wall, they would be at a disadvantage in comparison to someone who trains with pull-ups without momentum. Comment #14 - Posted by: Dan Doiron at January 25, 2005 6:38 AMThanks Tim...while you were writting your comment, I was writting another one. You answered what I was looking for, so no need for anyone to respond to my last posting (unless you have other feedback). I have just started really exploring CrossFit and I would like to thank all of you who use this site. It is really easy to get feedback and guidance. Comment #15 - Posted by: Dan Doiron at January 25, 2005 6:43 AMWhere is at the Vista High School weightlifting gym where the Crossfit/Mike Burgener seminar took place. Fran was the first event of the day after some brief introductions. Comment #16 - Posted by: beth at January 25, 2005 8:30 AMNot to pick nits, but it's actually the Rancho Buena Vista High weight room. And yes, I'm the JAFO as accurately deciphered by KCD3 above. I was just f-ing observing during Fran! Ron - your right about the times in my memory too. Also about the name of the school. But it was IN the town of Vista - I have that right don't I? Comment #18 - Posted by: beth at January 25, 2005 9:46 AMActually i believe Josh and Gregs Fran times were under 3 minutes. With Josh at about 2:25 and Greg around 2:4????. Comment #19 - Posted by: nicole at January 25, 2005 10:54 AMBeth, did yesterdays wod today the other day a few people asked how i work crossfit into my training for competitive weightlifting. If people are interested I can post my workouts each day. Let me know, Josh Comment #21 - Posted by: josh everett at January 25, 2005 12:13 PMCouldnt stay out of the weight room today, did some light lifts, some kipping. Competing with other Marines against "Fran" was a great challenge for me. Tim and Sean were great teammates as we directed all available firepower against Fran. As a Marine, I practice the dead-hang pull-ups as part of my warm-up (as Tim mentioned earlier, we are graded on dead-hang pull-ups on our Physical Fitness Tests). I still attempt perfect reps. However, when doing the WOD, I change to kipping pull-ups in order to meet the demands of the workout, and to gain the other benefits offered by the kip. I've found Coach's advice to be correct--each type helps the other. Hope this is helpful. Comment #23 - Posted by: Thompson at January 25, 2005 12:22 PMPlanned on just doing some light work today ended up doing: 10 min on the CII Fran with 75 lb barbell Time = 5:53. Completely blow away with yesterdays clip! I even like the song - somehow fits quite nicely. Who is that? 10 min stationary bike - progressive intervals 10 min T-mill - progressive intervals Comment #24 - Posted by: C_Mel at January 25, 2005 12:30 PMMissed Sundays workout. So I did it today. 23 Sorry to Ron and Beth - If it's the marines your talking about i believe the times were around 6 - 7 minutes. I know Andrew's time was about 5:33...Yeah Drew! Comment #26 - Posted by: Nicole at January 25, 2005 12:35 PMC_Mel: The song is The White Stripes doing a cover of Dolly Parton's 'Joline'. Great song, great version. Comment #27 - Posted by: jorgen at January 25, 2005 1:01 PMJosh, count me as one of those interested people regarding the O-lift/CrossFit details. Sweet time, btw. Building slowly (5# approx every other day). OHS 120# x 15 reps. Comment #28 - Posted by: Ryan Atkins at January 25, 2005 1:34 PMHey Josh,you can count me in with Ryan, would realy like to know what you do daily. and thanks for offerring. Comment #29 - Posted by: Reed at January 25, 2005 1:53 PMJosh, I third the notion. Thanks Comment #30 - Posted by: Joe C at January 25, 2005 2:04 PMSo I'm watching "I Love the 90's" on my rest day and wondering: What happened to the Thigh-Master? We need a few reps of Thigh-Mastering in the next chipper! That little device totally has "elite fitness" written all over it.
Josh, I would be very interested in seeing your daily training; I have just begun Weightlifting recently and I will be looking for a way to integrate CrossFit soon. Comment #33 - Posted by: Ross Hunt at January 25, 2005 2:17 PMNice try Dan, but Coach is totally into "Body by Jake" equipment only!! Josh, I will agree with those so far. I would really be interested in your daily training routine. Thanks in advance. Comment #35 - Posted by: brian_g at January 25, 2005 2:38 PMRon.N....Funny...Hardto...Type...On...AbChair... -D. Comment #36 - Posted by: Dan S. at January 25, 2005 2:44 PMMe too Josh! Comment #37 - Posted by: beth at January 25, 2005 2:46 PMDid the Fran WOD today just to see how I would do. Josh, that'd be nice. Comment #39 - Posted by: Wilk at January 25, 2005 3:12 PMHey all.. Josh, Josh- I'd like to see how you incorporate Crossfit. -TJ Comment #42 - Posted by: Tim Joyce at January 25, 2005 4:19 PMToday I did OHS ALCON, Josh, add me in with the others. Comment #46 - Posted by: JP at January 25, 2005 6:00 PMJosh E. Yes please! Comment #48 - Posted by: Will H at January 25, 2005 7:04 PMOh yeah! Lauren & Co., thanks for kicking some White Stripes to the video of Josh and Greg! I highly recommend the "Blackpool Lights" DVD to anybody. It's better than coffee in the morning! -TJ Comment #49 - Posted by: Tim Joyce at January 25, 2005 7:25 PMTim, to you NJ crossfitters--where is the "cf approved" facility closest to delaware? anything in the southern tip of the state or philly? Comment #51 - Posted by: kls at January 25, 2005 7:31 PMRHINO - I am now in Bradley Beach. I cannot make it tomorrow at 1pm, but would be interested in meeting some other time. I have met a couple of other CFers out here, really cool guys. Send me an email. Murph Comment #52 - Posted by: Murph at January 25, 2005 8:20 PMBumped up to level 5 for Recon Rons program on weighted ring dips and pullup, I am using a 45# plate. Comment #53 - Posted by: phil at January 25, 2005 8:24 PMJust so everyone remembers, Connor is freaking 13!! What the heck is in the water supply in Ramona??? Ron, Did some OHS practice 15 reps at 75lbs then 15 at 95lbs. I need to get some Olympic bumpers so I can go heavier and not worry about dropping the bar. Comment #57 - Posted by: J Jones at January 26, 2005 8:36 AMI already know Josh's routine.... Post a comment
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