March 10, 2005

Thursday 050310

Rest Day


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Ooops! - Video

Posted by lauren at March 10, 2005 7:45 PM

Sweet, I'm the first to post. Yahoo for rest day!! My back is gonna need this. Too bad we didn't get the landing on that video - it sounded exciting!

Comment #1 - Posted by: robp at March 9, 2005 8:05 PM

ouch! good thing those pads were there. She made it over safely a few days after that fall.

Comment #2 - Posted by: Patrick Walsh at March 9, 2005 8:14 PM

Kancho told us once;
Brave souls and those who dare, rarely fall short or soft, more often than not,they; will delight in victory, But ALWAYS in the effort.

Comment #3 - Posted by: tj at March 9, 2005 8:21 PM

Swim and rest, I'm a bit stiff from the last few workouts and BJJ.

Hey that vid reminds me of an indoor obstacle course we used to do in the army. On of our guys fell out the end of the net and caught his foot. He swung upside down like a pendulum while the rest of the class rolled on the floor laughing and it took 4 people to get him down.

Comment #4 - Posted by: Don Stevenson at March 9, 2005 9:15 PM

I didn't have to break Diane up at all, just went right through it. Probably wouldn't have done that a month ago....

Comment #5 - Posted by: sonny at March 9, 2005 9:21 PM

Great Video!

Capt. Andrew - is there a fight on friday this week?


Comment #6 - Posted by: beth at March 9, 2005 9:24 PM

Great work Emily! Classic CrossFit landing, which was in order; feet, knees, hands slapping mat, forehead touching down softly, in that order. Then, in a flash, Emily bounced to standing with a kinda surprised; 'What happened?' look on her face.

By the way, the guy asking; 'Was that the idea?' is Emily's dad Tom. Johnny on the spot with the YBF spray!

Comment #7 - Posted by: RossB at March 9, 2005 9:38 PM

did a fun workout
50 ring pull ups in 4.47 and 30 ring dips in 4.43

Big Kev did 25 in 2.25 then rest and 25 in 2.22 and 30 ring dips in 2.03

Comment #8 - Posted by: Tim 'crack' H at March 10, 2005 12:44 AM

Did a "Briggs Fran" today:

21-15-9 w/

Dumbell Thrusters (50ls each hand)
155lb dead lift.

BW 190.

17mins. Not so fast, but I did all 21 pullups in a row on the first set. Yehaw! First time for 21 consecutive pulls EVER!

The Thrusters smoked me. I decided I wanted to complete some of the "Crossfit Challanges", and I have discovered the DB thrusters are WAY harder.

Started to work up to the 500m rower record. Pulled two consevutive 250m sprints @ 1:29min/500 pace.

No matter how hard I tried I couldn't pull any single stroke under 1:27 pace!?!

Almost passed out after.

Off to Brazil to go fly paragliders for 3 weeks. If it's sunny: flying, beer, and girls. If it's rainy: x-fit, beer, and girls.

Comment #9 - Posted by: Josh Briggs at March 10, 2005 2:45 AM

did diane yesterdat and forgot to post
as rx'd time=5:16
i had 4 hspu left at the four minute point, took 1:16 to finish last 4 reps.

Comment #10 - Posted by: lance at March 10, 2005 3:47 AM

24 hours as prescribed.

Felt great, but I hit the exact same time as last Rest Day. Not sure why I'm not improving on these??

Comment #11 - Posted by: Phil Feairheller at March 10, 2005 5:20 AM

Phil, thanks for the laugh!

Comment #12 - Posted by: Ted Zink at March 10, 2005 5:46 AM

LOL @ Phil!

Comment #13 - Posted by: brian_g at March 10, 2005 5:59 AM

Really tweeked my ankle and knee last night at BJJ class so good timing with the rest day. Hopefully I will be able to do the WOD tomorrow. Have to keep the momentum if I want to be ready for NAGA in May. Off to teach class now.

Comment #14 - Posted by: Ben E. at March 10, 2005 6:06 AM

Good, I need it. The muscles around me left elbow hurt when I fully extent it. Pulled something there I think.

Comment #15 - Posted by: Don at March 10, 2005 6:27 AM


There is an FOF at the 6 AND 7 am groups. Hope to see you there!


Comment #16 - Posted by: Thompson at March 10, 2005 6:30 AM

Rest day's are for people who work hard!

I did "Jackie" in 10:18 ~2 mins faster than last time.

Comment #17 - Posted by: Graham at March 10, 2005 6:40 AM

Rested yesterday. Another "knackered" day, so I sloughed it off.
Unfortunately, not the kind of knackering our UK brothers described!
Diane tonight, if I have the gumption.
I think I'm using a lot of consarded, ubiquitous terms, don't you?

Comment #18 - Posted by: Ron N. at March 10, 2005 8:17 AM

Rest day? Those are for people who get to work out on the weekends, aren't they?

Anyway, I felt like abusing myself, so I did a Chelsea - 31 sets in 30:48, I got confused on my counting somewhere in there and realized after I finished "hmm... did I do an extra set? 1, 2, 3... yeah, I did. Cool."

Now, where's the ibuprofen?


Comment #19 - Posted by: madsox at March 10, 2005 9:39 AM

Just found an interesting article.
It says that I am overweight as per the NIH along with a number of other fit atheletes. I am wondering how many Crossfitters are in the same boat, my BMI is 26.3.
Nutritional thoughts? Ideas on better metrics than Body Mass Index? Ideas on why the NIH is so far off?

Comment #20 - Posted by: jdclimber at March 10, 2005 10:34 AM

todays workout for those interested...
1.Front squat worked up to 2 sets of 3 w/140k
2.back squat 1x3140K
3.snatch balace 5x2 w/70k
4.Kettlebell snatch 40K 10 sets of 5 reps on each arm perfromed every minute on the minute
5. 15 minutes of agility work

Comment #21 - Posted by: josh everett at March 10, 2005 11:21 AM

Today I did my first tabata this. I am disappointed. I am a rower, and am realizing that the muscle memory acquired doing long strenuous activity in the boat lulls one into a false sense of fitness. I entered with an ego-boosted smirk saying "tabata what?!" and left with an employee asking if I was ok while I was laying on the floor next to the erg. I politely responded, ", , garbage...can."

My score was a 39, and Pukie never came.

Comment #22 - Posted by: brendan at March 10, 2005 11:40 AM

I'm classified as overweight as well. Just imagine how well I'll do on these crossfit workouts once I get my weight under control!

Comment #23 - Posted by: josh everett at March 10, 2005 12:22 PM

“Fractured Fran”
Complete 5 rounds for time of:
95#Thruster, 9 reps
9 Pull-ups
TOTAL TIME=8:42 (55.3/1:42/1:57/2:01/2:07)
best & last FRAN=7:02 (1/22/05)
FAT FRAN=16:09 (3/7/05)

Comment #24 - Posted by: jdg at March 10, 2005 12:24 PM

jdclimber, I am classified as overweight as well.

josh, thanks for posting your workouts.

Comment #25 - Posted by: brian_g at March 10, 2005 12:52 PM

I am overweight at 6'4" and 210lbs and 10% BF. Other charts I have seen show me being borderline 'Obese'.

The BMI is not good for athletes. Especially tall ones for that matter.

Comment #26 - Posted by: J Jones at March 10, 2005 1:34 PM

BMI is based on a list of "average" folks simply based on your height to weight ratio. It doesn't take into consideration lean muscle mass nor fat mass. Using the BMI you can be normal weight and overfat - like if you diet excessively but never workout. Or you can be overweight or even obese but low fat because your lean muscle mass is high. The problem is that so many folks use it without understanding it's limitations - including doctors and researchers.

Comment #27 - Posted by: beth at March 10, 2005 2:11 PM

Performed "Diane" program today at 19:45.

round 1: (all 21 reps)
Deadlift @ 135, 185, 205lbs
Standing shoulder press @ 20, then 30lbs

round 2: (all 15 reps)
DL @ 205, SSP @ 30, then 25

round 3: (all 9 reps)
DL @ 185 (left forearm sore and grip failing)
SSP @ 35

Subsequent ab work, and a CF warmup of 3 rounds with front squats, pull-ups and dips.

Comment #28 - Posted by: Brand at March 10, 2005 2:21 PM

Coach, was this vid to remind us to practice our breakfalls?
Todays workout:
Run 800 M
75# Deadlift X 30
Run 800 M
75# Hang Squat Clean X 30
Run 800 M
75# Front Squats X 30
Run 800 M
75# Split Jerk X 30
4:00 faster than last time.

Comment #29 - Posted by: Jeff at March 10, 2005 5:16 PM

Sqaud pt (5 pull ups, 10 push ups, 15 squats on the minute 10X's / 800M run with 100M lunge/ 6 pull ups, 11push ups, 16 squats on the minute 5 X's/ 800M run with double bar and rope climb)

Comment #30 - Posted by: j wade at March 10, 2005 5:41 PM

Hey, I just wanted to geek a bit and say that the rss feed is tops! I just discovered it. If you use Firefox as a browser and Sage it makes keeping track of the days even easier.

Thanks for the cool page, guys.

Comment #31 - Posted by: kevin gp at March 10, 2005 6:12 PM

Ran my 5K tonight since it's the first night that the weather was ok. I am blown away by my result... 18:45, which is 20 seconds better than my fastest on this course (and that was when I was running it at least 3x per week). My aerobic ability is much better than when I was just running and my time is faster. CrossFit is truely a blessing.

Comment #32 - Posted by: Reckdenwald at March 10, 2005 6:56 PM

did some strict muscleups today and some other gymnastics. then did some single arm, DB snatches. first time w/ these...worked up to singles @ 75# each arm w/o too much trouble. then i tried drop snatches w/ the bar for the first time.

Comment #33 - Posted by: ediddy at March 10, 2005 9:26 PM

Pack workout at Brand X
400M run
30 situps (Big dogs = kte's)
30 14# wall ball (Big Dogs = 20#)
30 bar dips -not all the way down - better than benchdops though. (Big Dogs= Ring dips)
30 lunges across mat
30 OHS with 25# (Big Dog = heavier wt)
30 slam ball 20#
30 pullups - modified/not dh (Big Dog=DH unassisted)
run 400m

< 60 minutes

I did terrible at this one but I did the pull ups and bar dips one and two at a time.

Comment #34 - Posted by: Laurar at March 10, 2005 11:44 PM

I've been going nuts after a few days off weights due to a shoulder injury. Pushing and pulling overhead has been quite painfull. I really suck at being injured, I'm such a baby about it. Anyhow, according to the BMI chart I am .9 of a point away from being overweight. Man that's funny. Utter rubbish.


Comment #35 - Posted by: Dan S. at March 11, 2005 2:12 AM

Light practice of OHS, pullups, ring dips, handstands, L-sits and pushups. On to Barbara tomorrow.

Comment #36 - Posted by: Ted Zink at March 11, 2005 5:41 AM

Rested yesterday (if you can call BJJ class a "rest day." :) ) so I did Diane today. Subbed HSPU for 45# dumbbells. Time= 32-ish.

Comment #37 - Posted by: Justin R. at March 11, 2005 1:31 PM

I loved Thomas' comment at the end of the video "was that the idea?" comical and consructive at the same time.

Comment #38 - Posted by: eva twardokens at March 15, 2005 6:09 PM
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