March 30, 2005

Wednesday 050330

Rest Day


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CrossFit Certification Seminar, March 21-23 2005. Infantry School, Gagetown, Oromocto, NB, Canada.

“Skilless physical training exaggerates the genetic differences between men and women while delivering less fitness for both men and women.”

-Greg Glassman

Post thoughts to comments.

Posted by lauren at March 30, 2005 6:48 PM

It was an honor to serve these warriors - Ducimus.

Comment #1 - Posted by: Coach at March 29, 2005 7:04 PM

What weight D-Ball should I order for ball slams

Comment #2 - Posted by: Mike at March 29, 2005 7:32 PM


Crossfit's emphasis on skill development and athleticism has given me a new-found appreciation for the accomplishments of both male and female participants. In several situations, I've seen women adapt quicker and embrace challenges better than men. Being a part of TEAM 7 with gals like Annie, Nicole, Cill, and Annette ensures a fully competitive environment--regardless of gender. The demands of Crossfit's methodology have bridged gaps and given me a new-found respect for my fellow athletes.

Growing up in a predominately male environment, and serving as a US Marine, my exposure to female athletes has been somewhat limited. Yet, my opportunity to train at Crossfit HQ has enlightened me in ways I never thought possible.

What a wonderful gift. Thanks.

See you all for FIGHT ON FRIDAY!

Semper Fi,


Comment #3 - Posted by: Thompson at March 29, 2005 7:53 PM


See pic of me throwing yoo...UUUrahh
Semper Fi,


Comment #4 - Posted by: Brent at March 29, 2005 8:09 PM

Thanks for coming up to Canada Coach... Very appreciated. I hope you folks enjoyed our snow!

Comment #5 - Posted by: Dave Hill at March 29, 2005 8:23 PM

I think it's unquestionable that exercises requiring high skill execution elicit higher fitness levels because they create higher demands on the whole system..... and are more functional (a characteristic key to real world fitness).
I also think that skill acquisition is gender neutral (in fact I'd guess females especially younger females outperform the men in this area)......
So certainly skill based activity narrows the gap in my opinion.
Pound for pound it's obvious who lead the pack in the WOD postings.

Comment #6 - Posted by: timM at March 29, 2005 8:38 PM

Tim Hortons, Did you unroll the rim?, Blue Door, 2 eggs, Boot drive, toonies and loonies, Colored money, towels are over rated, red meat, Moose Head, giv'ner. Participants...way to put out. You will be "ducimussing" everyone!

Comment #7 - Posted by: grady mac at March 29, 2005 9:09 PM

Thanks for coming up to Canada. Its good to see that Grady has the lingo down. Should of taken the picture right after "Fight Gone Bad", to show the full effect.

Comment #8 - Posted by: Wayne at March 30, 2005 3:34 AM

To any military/law enforcement personnel, hosting a Crossfit seminar will be the BEST MONEY YOU EVER SPENT. Thanks for coming...

Comment #9 - Posted by: Wade R at March 30, 2005 5:35 AM

I couldn't agree more. I have had the pleasure of playing with a female college volleyball player in a predominately male rec. league at work. Seeing her out hit, out hussle & out play the beer chugging, chain smoking neanderthals who underestimated her brought a smile to my face every time!

Comment #10 - Posted by: Bob Cornute at March 30, 2005 6:10 AM

Hey - my old alma mata
I spent 6 yrs in Gaggtown NB as an Infantry Soldier.

Couldn't get connected to the web site last night 28:14 for assisted p/u's ( no L hang yet)
Road 20 K into work at 25.3km averge

Comment #11 - Posted by: hoogern at March 30, 2005 6:40 AM

Trying to get back on track...

For time:
100 ft walking lunge
50 high jump touches
25 reps 65lb overhead squats
50 box jumps
25 pullups
25 knees to elbows
25 reps 65lb thrusters
50 sit ups

Time: 20:44

Comment #12 - Posted by: C_Mel at March 30, 2005 7:38 AM

Got up early and went with my wife to support her growing awareness of fitness. We did a spinning class. Talk about "skilless physical training." I'll have her on modified WODs within three weeks.

Mike Donnelly

Comment #13 - Posted by: rosceaux at March 30, 2005 7:57 AM

Alright! Another 2005 goal bites the dust....I ran 1 mile run in 7:29 this morning! I know that's slow by most everyone's standards here, but the 7:30 mark is a big milestone for me. While I was working hard at that pace, it wasn't an all out effort. Now if I can just maintain this pace for a 5k...

POSE running with 62 degree temperature and a 20 mph wind.

Comment #14 - Posted by: kelly moore at March 30, 2005 8:09 AM

The thrill of the moment clouded my 1 mile goal for 2005 is a 7 minute mile :( Not there yet, but getting closer....only 29 seconds to go!

Comment #15 - Posted by: kelly moore at March 30, 2005 8:15 AM

Way to go Kelly! If you keep running in those conditions you should breeze past the 7 min mark as soon as the weather lightens up.

I had better check back on my '05 goals - I know I haven't been focusing on them (I can't even remember them at the moment).

Comment #16 - Posted by: J Jones at March 30, 2005 9:06 AM

anyone who can do 12 mucleups can prpbably run a sub 7 minute mile

Comment #17 - Posted by: dave k at March 30, 2005 9:32 AM

O.K. 3 sets this morning of hang snatch squats at 95lbs and 400 meter run. Untimed.

this evening 3 sets of hang snatch squats one at 95 lbs and two at 65 lbs. I think I got a rock bruise on the 10K yesterday so I subbed 500 meter rows. My first row was under 2:00 at 1:57. second two rows were at 2:02. Feeling better.

Great to hear about the running improvement. It sure is nice to be ahead of schedule on goals. Great work!!

And my two cents on the theme of the day. It doesn't matter if we are male or female, what matters is our attitude and heart.

Comment #18 - Posted by: Bryan at March 30, 2005 10:33 AM

Hey folks,

Greetings from Whistler. The weather is nice and the snow is great (up top). Snowboarding muscles are slowly awakening, as am I (I usually don't get out of bed until about 1400 so this is another culture shock).

Coffee... now.


Comment #19 - Posted by: Dan S. at March 30, 2005 11:00 AM

Need to work on L pullups in my warm up as I can barely string half a dozen together!

Instead did

DL 80kg x3, 80 x3, 100 x2, 125 x1, 140 x1, 160x1


Pullups with 20kg
1, 1, 1, 2, 2, 1, 1

Comment #20 - Posted by: Don Stevenson at March 30, 2005 11:55 AM

6x 10steps 65# barbell overhead lunges

Will attempt the 10K tonight, hopefully the residual lung congestion from last week's cold will cooperate...

Comment #21 - Posted by: jdg at March 30, 2005 12:12 PM

What a pleasure to work with the Gagetown group. You were inspiring. Thanks you for having us.

Comment #22 - Posted by: Lani Lau at March 30, 2005 12:14 PM

One of the things I love about CrossFit is its lack of regard for anything but the task. Size, age, gender, how you feel, all don’t matter what matters is accomplishing the WOD. As an RBMA teacher that is extremely appealing. I sent this to Mike last night:
We did Tabata slam Ball today! Warmed up with:
20 Standing long jumps
100 M Lunge, Lunge, Clean, Lunge, Lunge, Squat X 45#
5 Rope Climbs
10 Bear Complex X 95#
20 Wall Ball X 20#
30 Burpees X 30#
40 Pull-ups
50 Kettlebell swings X 50 #
100 M suitcase walk X 70#
Tabata Slam Ball
What I failed to say was the WE included my 6’4” 230lb training partner and my lovely wife. She finished 5 minutes ahead of us, walked out looking fresh as a daisy, saying she had “Things to do and couldn’t wait around all day for us to finish”.

Comment #23 - Posted by: Jeff at March 30, 2005 12:35 PM

Hi everyone, just got back home to California from Albequrque finally (8 months of training there). My laptop modem had a meltdown so I haven't been on line for a while. Thanks for all the nice comments the other day. Andy: Josh got it right...My nicname is Chemgirl because I used to teach Nuclear Biological and chemical warfare. Steven: yes, pavehawk.

Comment #24 - Posted by: Chemgirl at March 30, 2005 2:31 PM

,and on the 3rd day coach rested.

Comment #25 - Posted by: Jared Probst at March 30, 2005 4:23 PM

I meant 4th day "coach said rest".

Comment #26 - Posted by: Jared Probst at March 30, 2005 4:24 PM

I'm so tired today and I don't know why. Did a lot of work on the parallettes.

Comment #27 - Posted by: brendan melville at March 30, 2005 5:01 PM

3.5mi walk w/ my dog of which i ran about a mile to tire her out a bit. she just isnt a good walker but im committed to changing that. running her definitely helped her high level of distraction (think out of control, hyperactive child hopped up on chocolate) and its a good way for me to sneak in some running on a rest day.

Comment #28 - Posted by: ediddy at March 30, 2005 5:03 PM

Brand wanted to do BP singles today.
Maxxed at 225 and it felt pretty easy (bw 172). First time benching singles since shoulder surgery last year. Didn't want to push to "failure" since my goal is to strengthen myself (and my shoulder), not tweak it. Sets of pullups in between every 2nd bench set.
SLDL's, HS, and bagwork as a cooldown.

Comment #29 - Posted by: Jonathan K at March 30, 2005 5:19 PM

Ran 2 miles in 16min flat. It felt GREAT!

Comment #30 - Posted by: Cesar. at March 30, 2005 5:31 PM

Rounds in 20 min:
26# kb DARC swings x 10
75# OHS x 5

15 rounds. Deliberately chose lighter weights to concentrate on form. Goal: not f'ing with my back too much.

Skillless training - not sure about the wider gap between genders, but definitely produces inferior fitness. See the discussion on the message board about one of Eugene's running pals whose only definition of "fitness" is how far/fast you can run!

Comment #31 - Posted by: Lynne Pitts at March 30, 2005 5:41 PM

1st workout - Yesterday's 100 L pull ups

2nd workout -

Ran a mile in 6:37

3 sets of 25 sit ups punching to the sides when up(these have become very easy with all my L sit practice).

2 sets of 25 dip pushups (I think that is what they are called, Starting with the hips up, you dip low and arch your back grazing the ground, then go back the way you came in reverse)

2 sets of 25 burpees without a pushup

1 hour of Shootfighting

Feeling Monday's Hang squat clean thrusters majorly in my traps. I have got to do more cleans.

Comment #32 - Posted by: JJones at March 30, 2005 11:37 PM

barbara 4 rounds only!



Comment #33 - Posted by: Tim 'crack' H at March 31, 2005 2:00 AM

Today was an example of how body weight squats can make your legs feel like jello.
The CPT showed us a tabata bottom to bottom body weight squats 20 seconds with 10 seconds of rest in the bottom postion. Did 8 rds then ran a mile legs felt like lead for the first 800 meters. finished in 6mins and 50 seconds.

Comment #34 - Posted by: Dimond D. at March 31, 2005 2:56 PM

catching up from some rest days:

1.5 hrs kickboxing
100 L pullups broken down to 3, about half were knees pulled in

1 mile run 7:30, no gas left...


Comment #35 - Posted by: Murph at March 31, 2005 8:25 PM

Recovery Week-

AM: 30 mins tai-chi then:
@7 mins Concept II "fartlek" rowing
25 x 3 air-squats(10 sec rest)
@7 mins Concept II "fartlek" rowing
5 x 3 RDLS(100/110/125)
2 X 10 suspended leg-raise
2 X 10 med-ball situps(4 pd/8 pd)
@15 min yoga cooldown

Like the piccie.

Comment #36 - Posted by: Sonia N. at April 2, 2005 9:47 AM

22:03 FRAN, 30kg on BB, all sets broken.

Comment #37 - Posted by: Michael L at April 2, 2005 11:31 PM
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