March 22, 2005

Tuesday 050322

Rest Day

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Sit-ups [MPEG] [real media player] [windows media player]

Posted by lauren at March 22, 2005 7:28 AM
Comments

andrew thompson is a very, very, mean man!!!!

Comment #1 - Posted by: mike burgener at March 21, 2005 8:57 PM

Hoorah log PT ... Get some!!!

Comment #2 - Posted by: Mulcahy at March 21, 2005 10:05 PM

Beth, Nicole, Annie, and Annette,

HooooYahhh! Strong work ladies, you made that look easy and looked good doing it.

Comment #3 - Posted by: RossB at March 21, 2005 11:59 PM

Looks...."fun". :)

Comment #4 - Posted by: brian_g at March 22, 2005 4:45 AM

Adam Walinsky and I did Barbara at the NY Sports Club in White Plains, NY early this morning. It was great training with him. The club had a pamphlet on a new program they're doing. It's a hot new trend called functional fitness, training for real life. They use all the latest tools, like Swiss balls, resistance bands, weighted body bars, etc. Unfortunately, I didn't see it on the schedule anywhere, so we had to stick to the out-dated tools of pull-ups, push-ups, sit-ups, and squats. Oh well, maybe next time we can get a real functional workout.

Comment #5 - Posted by: Tony B. at March 22, 2005 6:15 AM

I'm picking up on your sarchasm there.

Great video! Hooah!

Comment #6 - Posted by: Bryan at March 22, 2005 6:23 AM

Did a sub-10 min. Diane at 0430 this morning with Doug Benedict(PR by 1 min). Diane was done with 50# DB instead if HSPUs. Used 45's last Diane - personal goal is to be doing full ROM HSPUs by the end of the year. Cooled down with a mile row and some medicine ball fun. Feelin' like E6 USD (a million bucks).

Comment #7 - Posted by: Alex M. at March 22, 2005 7:29 AM

Fun with logs!! Where can I pick one of those up and how much??? My CC team would get a huge kick out of that!!
We did Helen yesterday with no subs or mods. Fastest came in at 9:30. Last one done in 13:50. By the way, our season is over and these kids are asking to keep on training, CF Style!!!
Played 10 minutes of squat freeze tag after the workout. Thanks Jeff M. and Nicole for the great idea on the game. The kids loved it!!
Seriously, where can I get one of those logs???

Comment #8 - Posted by: Ron N. at March 22, 2005 8:14 AM

Ron,

I requisitioned the logs from a local military facility. They were all but forgotten, collecting weeds outside the gym--go figure.

Essentially, you can use any similar heavy object. Used telephone poles are available, you just have to find them (local utility company or signage companies have them). You may have to pry the wires and nails out of them and sand 'em down. If you're really motivated, you can paint them with your organization's colors--you know, for that "added touch of sincerity and consideration".

The gals on today's video actually got louder and stronger as the drills wore on--they went from 10 all the way down to 1 rep. This was after a slew of O/H presses and before a nice little jog with the log.

Hope this helps.

Semper Fi,

Andrew Thompson
CAPT USMC

Comment #9 - Posted by: Thompson at March 22, 2005 8:24 AM

Ron,

Check with a tree trimming company in your area. Most use the logs for firewood so you may have to pay a few bucks but it shouldn't be too bad for green wood. You'll probably have to skin (de-bark) it and carve any handles or whatever you might want, but it's a worthwhile project. Heck, it'll be great fun for the team to help with.

Comment #10 - Posted by: RossB at March 22, 2005 8:24 AM

Handles? there weren't no handles on that log with Captain!

It was really fun and great to relive it. What was coolest about it was how we had to work as a team to make it all work. I used to teach "teamwork" and "leadership" in the corporate world. I could do it ten minutes if I had just brought in a log!

Comment #11 - Posted by: beth at March 22, 2005 8:39 AM

I just couldn't let rest day be rest day. The squad PT leader today had us play dodgeball, so I bailed to the gym. Worked some shoulders and bis and finished up with yet another great BSak stomach masacre.

Could someone please post the rules for that squat freeze tag?

Comment #12 - Posted by: robp at March 22, 2005 9:06 AM

I'm working on my list of the benchmark workouts. Did "Angie" this morning in 22:59. Six months ago I would have laughed at the idea of doing 100 pullups in a day much less in one workout.

Comment #13 - Posted by: RickB at March 22, 2005 9:53 AM

squat freeze tag (as created by Nicole)

Someone is "it". They run around and try and tag the others. When you are tagged you have to do 10 perfect form air squats in the place you were tagged before running around again.

Another variation we discussed was to hold the bottom of the squat until someone else freed you by tagging you.

Have fun!

Comment #14 - Posted by: beth at March 22, 2005 10:46 AM

Worked on Hang Squat Cleans today. Did 3x1 with 80#, 95, 115, and 135. Wrist, shoulder, and hip flexibility is definitely improving. I was beginning to wonder if it ever would.

Comment #15 - Posted by: Seth D at March 22, 2005 11:02 AM

Re: Squat Freeze Tag

Actually, Cill created it. I just posted it :-)

Comment #16 - Posted by: nicole at March 22, 2005 11:03 AM

Rest day fitness question: I've read varying "recommendations" on here about the level of effort and time for a workout. Q: when coming up to speed/fitness level, does CF recommend a time limit vs work volume? eg: When someone is trying to get into better shape should they worry more about finishing an entire workout even if it takes 50mins or should they focus on working as hard as possible for 30 mins and stopping, expecting a higher level of effort and more gains for the hard 30 mins?

Comment #17 - Posted by: joe at March 22, 2005 11:15 AM

Active rest day.

Deadlift
1X5 - 275 1X5 - 255
2 pood KB snatches, 5 reps each arm
2 pood KB C+J's, 4 reps each arm
1.5 pood KB bent press, 5 reps each arm
1.5 pood KB windmills, 5 reps each side
1.5 pood KB TGU's, 5 reps each side

Felt really good!

Comment #18 - Posted by: Neal at March 22, 2005 11:59 AM

Active Rest:

3 x 3 bar MU's,
2 x 8 HSPU's

C&J:
1 x 135
1 x 155
1 x 175
1 x 185
1 x 205
1 x 215

Good day.

Comment #19 - Posted by: Mulcahy at March 22, 2005 12:10 PM

Nicole,
Pass along my thanks! That game rocks! It's fun watching kids in the full squat begging to be re-tagged so they can run!
Drew and Ross,
Thanks for the tips! I'll check them out and keep you posted on the results.

Comment #20 - Posted by: Ron N. at March 22, 2005 12:13 PM

Also, Justin Nahama a crossfitter out here in Boston successfully completed his first muscle-ups on Sunday. I believe he did about ten!
Capt Thompson he is one of your Marines.

Hoo-Yah!

Now we just need to get him posting.

Comment #21 - Posted by: Neal at March 22, 2005 12:14 PM

went for a one hour swim in the rain today, totalled 4100 yards. woke me right up =)

Comment #22 - Posted by: chris at March 22, 2005 1:45 PM

Executed the WOD from Saturday, 050319 today.

ETOC: 31:00

Additional abmat and L-sit work.

Comment #23 - Posted by: Brand at March 22, 2005 1:55 PM

not yet 100% today... active recovery, not yet at full intensity:

3 rounds
400m run
10 pull-ups w/ 25# plate
10 dips w/ 25# plate

sit-ups 3x 20
75# OHS 3x 6

Comment #24 - Posted by: jdg at March 22, 2005 2:01 PM

First coach gives us "the Girls", now Beth, Nicole, Annie, and Annette demonstrate "the Ladies".

Nice work!

Comment #25 - Posted by: adam_mcclure at March 22, 2005 2:46 PM


HEY! Neal's post above inspired me to test the MU waters again.... I did 10 singles was pretty tired... but said what the heck soooo...I did a triple consecutive and almost got the 4th before letting down... I'm feeling as if I just might be able to pull off a five spot ie 5 consecutives before my 57th birthday next month. Thanks Neal & Justin for the motivation!

Comment #26 - Posted by: dave k at March 22, 2005 3:17 PM

Hey all,
Awesome Vid and it looks like I missed some great WODS while I was outta the net. Gotta get back into it.

-T

Comment #27 - Posted by: LT. T at March 22, 2005 6:11 PM

active rest
4 mile run @ 7:45 minute mile..would ahve gone longer but the gym was closing....what is that?

10 Snatches w/ 2 pood kettlebell ea arm.

Comment #28 - Posted by: John H. at March 22, 2005 6:40 PM

i went to put my rings away bc of some rain and decided to see how many consecutive muscleups i could get (after reading Dave's post). not to trying to one-up anyone, i got 5 and probably couldve got more but i was losing my grip. i think ill hit up some inclined full ROM pushups on the 'lettes later. happy rest day, Crossfit nation.

Comment #29 - Posted by: ediddy at March 22, 2005 6:49 PM

Woke up Monday with major back spasms, so no WOD. Back still on fire so make-up WODs (db deads, snatches) are no-gos. So play night at Gym Mitymous:
10# clubs: warmup, then
short whips - 10/10
Drumming: 31
15# clubs:
DARC swings x 20
Taskmasters x 5/5

2-kb swings/jerks:
18s x 10/10
26s x 10/10 + 10 front squats
35s x 10/10 + 10 front squats

OHS (bar) 65x10. That hurt.

2-kb alternating Sots press
26s x 3/3, 6/6
Double Sots press: 26s x 6

15# club: Mills, 10/10, 9/9, 8/8, etc. down to 1/1. No breaks.

Nifty x-rays from my chiro show that 2 discs (L5-S1 and L4-L5) are completely gone. Scared 'em away, I guess. Hey, at least they aren't herniated any more!

Comment #30 - Posted by: Lynne Pitts at March 22, 2005 6:53 PM

Dave K.

I still have not yet completed my first muscle-up so THANK YOU for the additional motivation. 4 is awesome!

Comment #31 - Posted by: Neal at March 22, 2005 7:05 PM

I want a USMC Sgt to yell at me (AWESOME VIDEO btw)....but instead I got two Brand X monsters making me do the following:

Bottom To Bottom squats - with a 12lb med ball. 4 rounds 30 on/10 off
Pushups 4 rounds 30 on/10 off
Lunges with 10lb db in each hand 4 rounds 30 on/10 off
Mountain climbers 3 rounds 30 on/10 off

Followed by
4 Bear Crawls across mat, sprint to back of line
2 Crab Crawls "" ""
1 Seal Walk "" ""
(line consisted of 2 other student, recover time about 15 seconds.)

Then the KB lessons when done. I was a mess. My legs are still wobbly.

Comment #32 - Posted by: LauraR at March 22, 2005 11:27 PM

Lynne-

Sorry to hear about the back. Heal quickly so we know what the standards are supposed to be.

-D.

Comment #33 - Posted by: Dan S. at March 23, 2005 2:15 AM

Steve and I did the following:
95 pound Thruster, 21 reps
3 Pull-ups
95 pound Thruster, 3 reps
21 Pull-ups
95 pound Thruster, 18 reps
6 Pull-ups
95 pound Thruster, 6 reps
18 Pull-ups
95 pound Thruster, 15 reps
9 Pull-ups
95 pound Thruster, 9 reps
15 Pull-ups
95 pound Thruster, 12 reps
12 Pull-ups

Time 17:50

Comment #34 - Posted by: Jeff at March 23, 2005 5:56 AM

AM:@45 min squash practice(drills,drills and more drills!)
PM:@45 min tai-chi

Comment #35 - Posted by: Sonia N. at March 23, 2005 8:14 AM

Jeff,
I just barfed up a lung reading your workout!

The OV version of freeze tag was to stay in the bottom position until retagged. We played with one "it", then two, then three, finally four.
Great fun!
Jeff at Brand X has another player crawl under the frozen player to "Unfreeze". Brilliant!

Last night:
Did the Tabata front squat with 65#. Brutal!
Rounds of 8-7-6-6-6-6-7-7.
Just so you know, Pat J. in Oz did 14 with 95#, or roughly 1/2 his BW!!
I am a wimp in comparison!
Thanks to Dan John for spreading the insanity!

Comment #36 - Posted by: Ron N. at March 23, 2005 8:20 AM

Thanks, Dan. The worst part is that I'm probably *shorter*! If I had discs, and no scoliosis, why, I'd probably be 5'1"!

Comment #37 - Posted by: Lynne Pitts at March 23, 2005 10:55 AM

active rest day (only because I have been missing a lot of the other WODs.

Coach B. Oly warmup with Oly bar.

14.5 ohs with 115lbs. Boy I am glad I got those bumpers, I my arms gave out on me on the 14th rep! It was weird because I didn't seem to get a warning. Dropping weights in puddles is fun! Actually I thought I was done around rep number 8 then things 'clicked'. I could feel the strength coming from the hip. It was crazy, like someone was pulling the bar up from above - then my arms gave out.

Took a small break then kept the bar at 115lbs and did 10 reps of C&J working on form, not resting, or regripping the bar.

Did some janda pushups, situps and squats, then returned to the bar for 20 reps of DL at the same weight again.

Basically my workout was just me playing with my new BFS bumpers (and practicing my Overhead squats, I only have half a rep and 100 more pounds to go).

Comment #38 - Posted by: J Jones at March 23, 2005 2:53 PM

Lynne-

You're not short, you're stylish and compact.

-D.

Comment #39 - Posted by: Dan S. at March 23, 2005 3:04 PM

3 rds. for time, 800 m run, 50 wall balls
21:43
40 pull-ups

steveo

Comment #40 - Posted by: steveo at March 23, 2005 5:23 PM

Lynne,

You can't give me an advantage like that....can anything be done?

Comment #41 - Posted by: kelly moore at March 23, 2005 5:54 PM
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