I can only imagine the A.S.F.C. has grown quite a bit since the seminar. The women of Crossfit have always been and continue to be an inspiration, a testament to this community's athletisism and to Crossfit itself.

Today I started coaching my coworker Chad who has finally commited to doing this crazy stuff. While I worked out I coached him as best I could through a WOD of his own. I chose to do the 050209 WOD because I didn't want to do the similar one with all the pullups. I then decided to do a few pullups and wound up doing two WODs back to back. Guess the seminar "lit a fire."

Me (BTW=150):

7 Rounds for time (050209):
135# Push Jerk (taken from the floor)
25 Push Ups
About 11 minutes (hard to coach and watch the clock)

Rested five minutes then...

7 Rounds for time (050211):
135# Hang Clean
20 Pullups
Between 25 and 30 minutes (clock thing again), didn't commit to really doing the whole thing until after the third round.

Chad:

Three rounds at 21,15,9 of
Back-Extensions
Sit-Ups
20# Dumbell Thrusters
Took him about 20 mins. He nearly puked several times and made a nice sweat angel on the floor after completion. Strong work, Bro. Don't worry, it gets worse.

-D.

Jeez, it looks like Annie has her own personal bouncer.

Or is it the other way around? ;)

It's hard to say, Matt. :)

Nice to have this rest day. I have some serious soreness. It feels great, but it's nice to rest a little.

I did Saturday's WOD today, but had to cut it off after 2 rounds. Shoulda subbed lower-weight DL's.

After CF warmup w/ pushups:
21x 185lb DL
400m run
21x K2E
18x 185lb DL
400m run
18x K2E

Time = 18:55

Cooled down with some clubbell stuff.

"Don't worry, it gets worse." - Dan S.

ROFLMAO!

"Or is it the other way around?" - Matt G.

Gotta love this place!

Dan S.
How many push jerks?
How many hang cleans?

Loved this weekend. It was a very enlightening, and humbling expereince, but it made me grow as a trainer, teacher, and athlete. The Pit has been turbo-charged. Thanks coach, Lauren, and all the great crossfit studs and studettes. Lani you rock...

Does John Hackleman still train Chuck Liddell? And if so, will Chuck be doing any crossfit style workouts to prepare for his upcoming fight with Randy Couture?

Dude, John looks like a bad motha! But I bet he melts around Annie!! Total studette and really nice person, just like everyone associated with CFHQ!!
BTW, who won the ASFC election for VP, secretary, and treasurer?? I put name in for Sgt at Arms, but I think Josh Everett was a better qualified candidate!
Doing Saturday's WOD today as catch-up. Sat was spent with kids #3&4 at the Oak Canyon Nature Center in Anaheim (yes, Anaheim, not Los Angeles of Anaheim!) hiking trails and looking at rain swollen streams.
Sunday was 6 games of 2 on 2 b-ball and all I got was a really sore achillies tendon. So, it's rowing instead of running for a while!
Happy V-day lovers!

Travis M.- I asked Mr. Hackleman if he was having his athletes do Crossfit and he stated "yes." I replied, "I imagine they aren't overly enthused about that?" To which he answered...

"Not one bit."

davids- Oops. Good eyes. The number for the PJ's and HC's was 2 each round. The WOD's I did are from a few days ago but I initially missed them because of the seminar and work. I'm playing catch up now.

-D.

Practice day:

10 "judo belt dips"
OHS 5 reps:
20, 45, 60, 60kg
"Judo belt muscle up" max test: 4 reps pr +1!
Advanced tuck lever 60secs (27s+23s+10s)

Got a 10K this Saturday, so ran at easy pace for 4.5 miles.

GAINED A VAST AMOUNT OF IRREPLACEABLE KNOWLEDGE AND INSPIRATION FROM THIS WEEKEND, THANKS AGAIN AND I AM LOOKING FORWARD TO SEEING YOU ALL IN THE SUNSHINE STATE. ALL POWER TO THE FUNCTIONAL FITNESS PEOPLE.LOVE, PEACE AND FITNESS.

Dang, I only live 5 miles from CFHQ but did not have the money budgeted for this cert. Will do so for the next one that comes to the neighborhood. Sounds like a great and valuable weekend! Take care all,
Matt

Special moments in life:
1. Grady presenting flags from Iraq to Coach Burgener and Coach Glassman. 3 total studs, 2 historical flags, 1 great country= lots of chills.
2. Little Josh hits a big lift. Oh yeah!!!
3. Feb 11-13, 2005.

Nuff said.

Looks like the next seminar's gonna be on my birthday (April 15). Excellent timing!

Mike

4.4 mile run

Bill Griffin, are you the bill griffin who was a PJ and then a Navy pilot?

Yes I still train Chuck... 14 years later... I work his fighting, and he has a conditioning coach.

Crossfit Class: How many rounds can you do in 20 mintues?

800M run (actually 960m)
5 pull ups (jump/negatives)
10 push ups (all standard p/u - no knees)
15 squats

In twenty minutes I completed 2 full rounds and 1 BX 800M (960M)run. I finished off the last round at 23:09. Pretty proud of myself on the pushups.

Then stuck around for Kickboxing and that was another 800M (960M) run and 30 KTE for warmup. Good ones. Bas workout tape (boxing, push ups, crunches, jumping squats, jump Knees to Chest, neck exercises) for 28 minutes, then inside defenses for 10 minutes.

Looking forward to working snatch maxes tomorrow.

John, I'm a longtime fan of Chuck and of his fighting style; I'm really looking forward to the upcoming fight with Randy. I hope your training goes well. Good luck to you and your team!

John, me, too! I'm a recent addition to MMA fandom. Love that stuff and am watching Chuck and Randy! I can totally see crossfit being integral to MMA training.