holy crap.

Whiskey Tango Foxtrot!!!!???? That's unpossible!!!!

Wow.

hey coach and team,

since we have quite a few new members, how about the activity called jonesworthy????? for tommorrow

I don't know what you consider jonesworthy...but it's got to be fantastic!

Cisco G is THE man... Thanks for the clips Roger, they are inspiring!

Holy $#!^...

Ok that it's that, Cisco Gonzalez isn't human . It'd be cool to know how he trains . Does he do Crossfit or just Gymnastics ?

That guy is unreal. And I say that with the absolute utmost admiration.

Will the real Peter Parker please stand up....uh, I mean climb up....I mean, oh forget it!

Great job Cisco G.!!!

Paul and Jessica - looking tough. I'll see you guys next time.

Paul & Jessica,

Nice hill work there! Your dedication is inspiring and your enthusiasm is contagious. Carry on! (So to speak... :-) )

Seriously, where are the wires? Just kidding. Thanks for posting the videos. Very inspiring to see that. I'm still trying to get a video of Jordan Jovtchev's milk delivery guy from Bulgaria. He's 60 years old and can do 16 one arm pullups with either arm. It's the only exercise he trains, but it's still impressive!

Amazing!

What a video,
put a spiderman suit on Cisco and Hollywood would hire him in a minute.

I see it but.......its still hard to believe.........now dont tell me he does one arm HSPUS too!

Fantastic!

Its a bird, no a plane, its Cisco...

HeinzK

Hi all,
Going camping this weekend so...
Workout as follows

"Susan" Squat 105 kilos 21,15,9.
Pull-up 21,15,9.
Duration 4:50
Average HR 157bpm
5:00 rest (put away plates)
Run (one mile) 7:15
Average HR 158 bpm
Until...

normally dont post on rest days.....
But, Holy Crap! i'm still tryin to get the PU bar muscle up.....now i see this!?

Did yesterdays WOD today.

2 x CFWU

as rx'd 14:36
PR, bc that is over 3:30 faster than last time conducted "Diane"

Then ran 3 miles at a steady pace of 7:45, then fartlek that last mile, with quarter mile sprints.

Ummmmm . . . yeah . . . wow.

I'm a lurker and don't usually post but I am just incredibly humbled. I'm working with my 14 yr old son on pull-ups and we're both struggling so he's gonna FLIP when he see's this. Talk about inspiration! Next attempt for Cisco...'look ma, no hands'.

That guy...Amazing.

Wow.
Freakin' WOW.
JK

Cisco has done a lot of pulling stuff. Yes, he's a bit of a mutant. He's disproportinately strong in his pull, and climbing with him is truly humbling. His training is gymnastics and climbing. He does 1 arm pull ups almost daily. Does a lot of one arm lock outs, two arm work. He spent a lot of time playing around with rope climb stuff a few years ago.

Company PT this morning:
2 rnds of 5 mins abs-5 mins pushups&squats-5 minutes laps in the pool (total 30 mins)
followed by about 30 mins up and down the hills of Camp Pendleton
I think these guys are starting to get the idea. =)
bad news: the CO I've been working with(and who designed this morning's PT)is leaving.
good news: the new CO is on the Marine Corps Triathalon Team.

Crossfit Challenge IV anyone? A one-handie might be a good goal, whatdya think?

went to local football field and brought my rings and hung them from the crossbar of the goalpost. I also brought a football and a tee and practiced my fieldgoal kicking. Did 5 sets of dips x10 also did a few pull to inverted hangs.
In between sets of dips I did 3 field goal attempts from 20 yds 25 yds and 30 yrd. Made a few of the 20 yrds. A couple of the 25 yarders and only 1 of the 30 yarders.. Sprinted to retrieve the football everytime built up a good sweat in the 90degree heat..

I've been working on this goal for a while actually. It is, in my opinion, a great goal, as it builds overall back strength. Working on oapu's and weighted pu's has increased my overall volume and speed capability substancially (as has doing volume kipping pu's). Coach Sommer has a great article that sort of deals with oapu's as an exercise. It will give some incite to helping toward this goal.

Did Jeff's (BrandX) WOD from yesterday:
2 Rounds of:
10 Standing Long Jumps
100' Walking Lunges
21 Dumbell swings 50# dumbell (21/15,6)
21 pull ups (12,9/7,5,5,4)
21 burpees (10,6,5/12,9)
21 knees to elbows (sub for slam ball)(10,6,5/7,5,5,4)
TOTAL TIME=19:52 (9:07/10:44)
Not even close to Jeff's 11:50, but a great WOD to close the week!f Thanks for lookin' in on me Jeff...

Holey pants Batman! That is an awesome feat of rope climbing...

When I saw "one armed rope climb" I tried to figure out what that would actually look like, came up with what the video shows, and dismissed it as impossible. Curiosity made me click the link and my jaw dropped. Absolutely amazing.

Sick.

-D.

Oh... MY... GOD! I didn't realize at first what I was about to watch on the video - it didn't register in my head until I saw it. WOW!

Executed the "Diane" Wod today @ ~20:xx mintes.
- DL: 205, 215, 225.
- All sets broken.
- Additional HS work for balance
- Abmat work.
- 5 minutes of heavy bag work.

That video is awesome!

Catch up day:

Warmed up with
Bench 200x5
Deadlift 300x5
Weighted chin up 60x5

Then did 10 of each:
-Deep Squat tuck jumps
-Jump ups to above-the-waist high rail
-Jump over said rail
-Deep Squat tuck jumps

Finished with 3 rounds of
1 muscle up (on chinup bar)
10 Burpees with a pushup and a Jump to Chin up
3 (each leg) one legged squat jumps to 16" bench
1 Press to handstand and hold for max time
Then 3 rounds of :
Run 400m
30 squats
10 clap pushups (chest to floor)

RUN: Alki-Fairmont Canyon Time 47min

REST: 20min

21-15-9 reps of:
Deadlift 225
Push-ups
Time:06.75min

Incline Press 135lb Barbell 20/15/10=45 Reps
Sit-ups on workout ball: 30/30/30=90
Back Extensions: 20/20/20=60

PR of 18 push ups in a "contest" with a male buddy of mine.

I had done 5 right before we faced off and we did it as a joke. We both crashed on #19.

Great job Laura. Keep it up.

Did my first WOD (Diane) on Thursday and was too excited to rest on Friday so I did the "Jackie" Workout.

SDHP's w/45lbs: [35,15,15,15,20]100
Thrusters w/ 45lbs [10,10,10,10,10]50
Pullups [5,3,3,3,3,3,3,2,1,1,1,1,1]30

Time: 26:34

I am very sore today.

can't do the WOD so I guess I'll try to double-up tomorow(a thought that kind of scares me but I think I'll give it a shot)

elliptical for 400 calories.

That guy is a beast!

run 7km (51:07).