April 11, 2005

Monday 050411

Rest Day


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Scalability - Ridge Physical Therapy & Wellness Center

Posted by lauren at April 11, 2005 8:28 PM

can i request Fight Gone Bad tomorrow?? after seeing the Ultimate Fighter finale last night, i really want to do FGB. the light heavyweight fight was AWESOME...no other way to describe it. ill probably do it regardless but id feel better if it were the 'official' WOD. i always feel like such a cheater if i dont do the posted WOD. thanks.

Comment #1 - Posted by: ediddy at April 10, 2005 8:36 PM

The gentleman on the rower can prob kick my butt :>

Horrible sculling technique is my middle-name.
Cool to see older friends using rings.

Comment #2 - Posted by: Sonia N. at April 10, 2005 8:44 PM

It is great to see Ridge PT up and running! They have some CrossFit classes going and have switched the bulk of thier rehab to a function based, CrossFit approach. Wooohoo!

Comment #3 - Posted by: Robb Wolf at April 10, 2005 8:48 PM

Thinking of fitness at any age:

This morning, while we were doing the NYC WOM in Central Park, a guy who had to be *at least* in his mid seventies jogged up to pullup bar, cranked out nine or ten reps like it was the easiest thing in the world, then jogged off.

As they say, 'use it or lose it'.

Comment #4 - Posted by: josh at April 10, 2005 9:20 PM

There was a time Josh, before machines I guess, when that's the kind of thing people did for exercise. I had my rings sent to my folks' home in Texas because they wouldn't ship overseas. When I picked them up my Dad was curious about what was in the box addressed to me. I showed him the rings thinking he'd wonder what in tarnation those things are for. His reaction was a simple nonchalant, "Oh yeah." World War II infantry he was. Today I hang my rings up in the gym and everybody pretends not to stare.

Comment #5 - Posted by: JW at April 10, 2005 11:15 PM

I just returned from the NCAA Men's Gymnastics Championship held for the first time at West Point, NY. The Army Men's Gymnastics team qualified for the NCAAs by winning the Eastern Conference. Army Cadet Brian Lee finished 2nd in the Still Rings finals, narrowly missing 1st place by a few hundredths of a point. It was a great competition. After graduation, most of the Cadets will go on to Iraq as 2LTs. The team competition will be televised on ESPN 2 on Wednesday.
Although not its intent, title IX, has decimated college men's gymnastics in the U.S. There are now just over 20 men's college teams when 20 years ago there were 120+ teams. The U.S. male gymnasts are just as gifted as ever, but they can't compete with the big money sports of football and basketball. We have to face the fact that although everyone likes to watch the sport every 4 years at the Olympics, it will never have a following in the U.S. My theory is that the sport is just too hard and requires too much work and dedication to become proficient. Any little fat kid can get lucky and chuck a ball into a hoop the first day on the court, but it may take 2-3 years of hard work to master a handstand or back handspring. The muscle-up is one of the most basic moves on rings, and just think how hard it was to learn just this one basic move. In a country where NASCAR and golf is recognized as "sport," I hold out little hope for men's gymnastics, unless we can get sponsorship by Budweiser.

Comment #6 - Posted by: Todd H at April 11, 2005 4:20 AM

As a "minor" sports guy I sympathize with you Todd. But don't be so quick to vilify football and basketball. Those sports generate a lot of money for athletic departments (which helps pay for "minor" sports). Without them, it's not out of the realm of possibility that we'd be seeing in colleges what we now see at high schools...athletes having to pay to play, or the sports just being eliminated wholesale.

IMO, the main problem with Title IX is that football is included in the equation.

Comment #7 - Posted by: Matt G. at April 11, 2005 5:03 AM

Hey Todd H,
I was too at the NCAA Men's Gymnastics Championship, it was a great competition!
I agree with your comment Todd, but MattG has a point too.:)

Comment #8 - Posted by: Cesar. at April 11, 2005 6:09 AM

Gym was closed over the weekend so I just got to Diane today. i know better than to keep a lady waiting, especially on a first date.

actually two firsts today. in addition to meeting Diane i also met Pukie. Diane was fun, but i did feel much better after pukie.

dl 225 broken 11/10 8/7 9 last set unbroken
subbed dumbell presses #30 each hand. still working on the handstand thing.
broken 11/10 10/5 9
time 20:42
watched the crossfit DVD this weekend, I've got a long way to go to get to 3:40 on diane.
enjoyed some strange yet motivating stares during dls from two women working out on a swissball (no offense to swissballs my kids love them.)

Comment #9 - Posted by: Dan G at April 11, 2005 7:22 AM

I totally agree. The light heavy weight fight was awesome! and Dana White (UFC Pres) did the right thing in offering that third contract. both of those guys are warriors.

Comment #10 - Posted by: Dan G at April 11, 2005 7:24 AM

Speaking of UFC; isn't the big fight next week?

Comment #11 - Posted by: Ron N. at April 11, 2005 8:13 AM

I watched those UFC fights on Spike TV and they were very good. There was also another show on free TV from UFC 49 with three fights. Chuck "The Iceman" Lidell was on and knocked out Vernon "Tiger" White. Ken Shamrock was on and lost. He is 40 something and was still looking good. He slipped twice and the second time he could not get up. He was down on the mat, getting hit, could not defend himself so the referee stopped the fight.

I skipped one of my workouts to watch the ultimate fighting. I skipped another because of it being springtime and having to run to the local hardware stores and nurseries. I bought landscape timbers, bricks, mulch, a couple of plum trees, a few blueberry and raspberry bushes and some perennials and flowers for my wife. I had an alternative workout moving all that stuff, planting the trees and bushes and digging and setting the bricks, timbers and spreading the mulch. I need to do my taxes tonight. I am hoping to have time after to get in a WOD.

Comment #12 - Posted by: John P at April 11, 2005 8:51 AM

9 regular grip bar MUs in 5 minutes - 12 total attempts with 3 misses; all but the last MU was ugly with the bar hitting me mid ribcage followed by a press to get on top of the bar. The last MU was a surprise as I didn't hit the bar on the way up; I just landed on top somehow. No clue how that happened, but it was cool.

Setted OH squats with weighted TSC pullups:
65/75/85/95/105x5 - all solid, butt to floor
52/52/52/52/52x3 - dead hang, no kip, throat on bar

Because I land like an elephant when I jump and I need to improve on the "Kelly" WOD, I practiced 2 foot hops working to land softly and with bent knees. My knees are feeling plenty sore from yesterday.

Just enough time for a quick 2 minute double 15# cb swipe test: 37 reps

Comment #13 - Posted by: kelly moore at April 11, 2005 9:31 AM

TODD H.......In some ways its like the short story THE GIFT OF THE MAGI ..an irony of life.. seemingly no good deed goes unpunished....we need Solomon like thinking and decision making in matters such as this...in general elected officials dont always see the BIG PICTURE.

Comment #14 - Posted by: dave k at April 11, 2005 9:31 AM


Lidell v Couture, next Saturday. I'm so PPVing that one! LOL.

I loved the fights this weekend. A bunch of folks from Brand X got together to watch. Great time.

Comment #15 - Posted by: laurar at April 11, 2005 11:18 AM

Coaches Greg & Lauren,

On the anniversary of my first year @ Crossfit HQSC, I want to take the opportunity to "Thank You!" for letting me join in such a great experience.

I watched from across the street for awhile and it seemed like everyone was having such a good time working out so... I ask Greg if I could give it a try.

Well, here I am one year later... 31 pounds lighter, 1 year older (that's 58 big ones), stronger and more determind than ever. It's been even more fun than it looked from across that street.

Much thanks to my many trainers & teachers... Greg, Lauren, Lani, Jason, Matt, Brendan, Nicole, Tony, Kevan, Captain Thompson, Michael Street & more!

And, thanks for the encouragement & inspiration (@6am almost every weekday morning) Jim & Debbie, Mike & Karen, Mindy, Sue, Dave, Blake, Annie, Scott (I miss you!), Mike, Eva T, Rob and Greg A.

You are all awesome! "It doesn't have to be fun to be fun". Thanks from my heart!


Comment #16 - Posted by: Sally Stade at April 11, 2005 11:34 AM

Active rest today. Did 45 minutes on the cross trainer. Aerobic day today. Have an awesome day.

Comment #17 - Posted by: John H. at April 11, 2005 12:04 PM

PFT today, my first 300- The ladies seem to be working.... Definetaly showed a few more Marines today crossfit was the way to go, look for some new comers this week...

Situps: 120
Pullups: 24 dead hang w/no kip
3 mile Run: 17:40

Comment #18 - Posted by: Justin at April 11, 2005 12:27 PM

Hey, I was just wondering what people thought of my summer plans..

Background: Have made considerable endurance and cardiovascualar progress since starting Crossfit half a year ago. Was very good during school, as time of workouts was short.

Summer: Considering the amount of free time I will have (student) will start a bodybuilding strength routine - Loading Phase of Stewart Smith's Maximum Fitness. Then, will return to Crossfit when have gained some strength, so that certain Crossfit exercises are done easier and with better form.

Does this make sense? Has anyone else taken breaks from Crossfit to focus purely on strength, and then return for the full fledged aerobic workout Crossfit gives?

Comment #19 - Posted by: Steve_M at April 11, 2005 12:36 PM


What did you do a day or two prior to your PFT...

I'm a squid and we don't do pull-ups, yet (I think our PFA will come closer to your bulldog version with the addition of pull-ups soon)...

But, besides the differences, like to know how you approached it. Did you treat the day before as a rest day? Or did you just do the PFA in the morning as if it was just an extra workout during the day?


Comment #20 - Posted by: Aush C at April 11, 2005 2:25 PM

Finally convinced my wife to try a Crossfit-type workout. I did Tabata pushups, situps (AbMat), squats, and burpees. She did Tabata situps (AbMat) and burpees and proceeded to kick my butt! In total reps:

pushups 98
situps 63
squats 103
burpees 27

situps 75
squats 120

Nice job, Rach!

Mike Donnelly

Comment #21 - Posted by: rosceaux at April 11, 2005 3:43 PM

As far as spectator sports go I think Gymnastics suffers as does figure skating and the like....since the roman days it's obvious spectators like direct man-to-man conflict (Football etc) whereas although gymnastics is aeshetically thrilling it has a delayed resolution to the 'conflict'.
I can think of ways to restructure the competitions to make some events more fan-friendly can you?

Comment #22 - Posted by: timM at April 11, 2005 3:44 PM

Hey Aush,
Usually I rest the day before a PFT, but this time I figured I'd change it up and just charge through, so yesterday I did the regular WOD. Lately I've been trying to focus more on the mental side of the workouts and just put my mind in neutral and my body in gear. And to be honest, I think most of the WODs are harder than a PFT. After I finished today my body was like "where is the rest of the workout and why don't you feel like you're about to puke..." My mentality is that if you know you have to do X amount of whatever to get a perfect score on a PFT or PFA, you have to train harder than that and try to do X++, so when test day rolls around you'll rock it. The only thing I'd suggest is don't do any distance running the day or two before your PFA. What exactly do you have to do for the PFA? Hope this was helpful, let me know if I can help with anything else.



Comment #23 - Posted by: Justin at April 11, 2005 3:45 PM

i for one was disapointed to see Shamrock loose, but thats how it goes sometimes. my hat goes off to the 41 year old superstar who helped form a great sport.

Comment #24 - Posted by: blank at April 11, 2005 4:11 PM

I'm a day behind. Did Kelly today.
20" box jump, otherwise as Rxed.
My friend (a fellow CrossFitter) sent me a box of lard in the mail as a present. No note attached. What does it all mean? Any good recipe ideas?

Comment #25 - Posted by: kyle at April 11, 2005 4:11 PM

Lynne Pitts,

as order 25 HSPU in between heavybag round like so:

warmup skipping for 5 round and finish my rest day with some take-down on a dummy

Comment #26 - Posted by: JF at April 11, 2005 4:35 PM

Executed an improvised WOD for today as yesterday was a rest day.

- OH Squats: 7 sets @ 65, 95, 95, 105, 115, 85 lbs.
- Dips: 7 sets @ bwx15, 25lbs x10, 35lbs, x8, 45lbs x7, 45lbs x7, bw x15.
- Dumbbell swings: 6 sets @ 40lbs x15, 45lbs x21, 50lbs x18, 55lbs x15, 55lbs x12, 60lbs x10.
- Military incline sit-ups, 3 sets of L-sits.
- 1 HSPU practice.

Comment #27 - Posted by: Brand at April 11, 2005 4:52 PM

Did SS 5 minute snatch test 24kg - 122 reps - to get a base line for the TSC.

Then did 1/2 Angie - 9:16

Now off till RKC, back to CF next Tuesday. I'm asuming Manday I'll be in no condition to do nothing but whine.

Comment #28 - Posted by: Bill Fox at April 11, 2005 5:24 PM


Good luck this weekend! Looks like there will be some serious fanny-kicking on both coasts at the end of the week!

Comment #29 - Posted by: Robb Wolf at April 11, 2005 5:36 PM

Thanks for the tip. I'm looking forward to the Lidell/Coutre match. Now, I just have to strategically get the family to the certain pizza place next Saturday to watch the mayhem!! Local place gets the PPV and lets all comers watch. Don't tell anyone though! It's a secret.

Comment #30 - Posted by: Ron N. at April 11, 2005 5:51 PM

I can't wait for that fight. The crappy thing is that I like both Chuck and Randy. I have to go with Randy though.

Comment #31 - Posted by: brian_g at April 11, 2005 6:42 PM

Lauren (or ??):

Could you provide me with a link, and/or, more information on the "Scalability - Ridge Physical Therapy & Wellness Center?"

Thanks, marianne

Comment #32 - Posted by: marianne at April 11, 2005 8:05 PM

I've always liked Couture personally, but the Iceman is local, and I like him too, I've even been to his gym, SLO Kickboxing, so if I have to choose, let it be Lidell!

BTW, what causes that cauliflower ear?

Comment #33 - Posted by: jimc at April 11, 2005 8:35 PM

Sally, you are an inspiration to all – proud of you – one hell of an athlete!

Happy 1 year - stay stong - continue to grow!

See you in sunny SC, in a few days…

Comment #34 - Posted by: mstreet at April 11, 2005 8:50 PM

Felt like terrible today.
3 rounds:
1 mile run
21 pull ups

Then Mini Kelly (3 rounds). Probably going to pay for that.

Comment #35 - Posted by: Jeff at April 11, 2005 9:25 PM

Todd H
I emphathize with you regarding the current status of mcollege men's gymnastics. But you show your ignorance of basketball because it involves more than "chucking" the ball and doesn't involve luck I assure you. Shooting, although an important element, is not about luck. It is a skill. And some basketball players are among the best conditioned athletes in the world.

The UFC light heavyweight bour for the contract was a bloody classic which made me more of a fan for MMA. I respect both of those gents for their effort and courage.

It was too bad that Shamrock performed so poorly in his bout. Alot of people who saw him for the first time missed an extraordinary athlete when he was at his peak. MMA would not be where it is today without his efforts.

Comment #36 - Posted by: Tom Schneitter at April 11, 2005 9:41 PM

Put the female side of the crew through a quickie...

5 rounds for time:
10 Dips (assited)
10 Wallball shots 20#
10 SDHP's with 25# curl bar
10 Glute Ham Situps
10 Back Extensions

Finishing times were 11:30 (Sgt. Jean) and 12:30 (Brandy) respectively. Strong work.


Comment #37 - Posted by: Dan S. at April 12, 2005 1:40 AM

JF: Good job! Don't you wish spelling lessons had been so much fun in school? ;^)

Comment #38 - Posted by: Lynne Pitts at April 12, 2005 3:52 AM


Well don't know if you'll see this being it's a day late...

Navy PFA is:
1.5 mile run
push-ups in 2 mins
sit-ups in 2 mins

usually we do the push and sits first...

Agreed I did a PFA last year when I'd only been doing crossfit for about 2 months...now that I'm completely immersed I think it will be much easier, I haven't timed myself on a 1.5 mile run, but I know I can push alot harder on a run now than I ever could before...and since we get to basically do half push-ups on the test I should max everything...by the time we get around to adding pull-ups I think I'll be able to crank out 20...just wondering if working out the day before degraded you in any way. I guess I'll just pay attention to what exercises the 19 APR WOD calls for and not do any push-ups if those are in it in excess.

Thanks for the feedback.


Comment #39 - Posted by: Aush C at April 12, 2005 8:27 AM

a day behind.
had an o-lift jones, so i did "Grace" today.
30 C&J @ 135#
time = 7:10

BW = 167#. almost a 3 minute improvement from october 2004. cool!
added c&j singles to 185
deadlift 1x315/1x315/1x335/1x335/1x345
OHS 5x135/5x165

looking forward to FGB tomorrow!

Comment #40 - Posted by: JC at April 12, 2005 2:50 PM

five rounds
400 M run
95# Good Mornings 21 reps
KTE 21 reps
first day back after back off week felt really good. ran the 400's faster than I did previously at 8.0 rather than 7.5
The Good Mornings started at 95 teh first roumd but I dropped the weight to 75. This seemed more manageable. My posterior chain needs to get stronger.
The KTE's in the beginning were good reps. But as I fatigued in the later rounds I was doing Knees to chest.
around 31 minutes. need to buy a new watch.

Comment #41 - Posted by: Tom Schneitter at April 16, 2005 11:22 PM

five rounds max reps 60 LB. DB bench Press/Pullups
Gravitron 35 Pullups resistance 80-100 lbs.

Comment #42 - Posted by: Tom Schneitter at April 16, 2005 11:26 PM
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