June 22, 2005

Wednesday 050622

Rest Day


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Integrated Martial Arts

"Frelen" [video] Five rounds for time of:
Run 800 meters
15 Dumbbell thrusters
15 Pull-ups

Posted by lauren at June 22, 2005 10:24 PM

I love this workout!!

Comment #1 - Posted by: Jack m at June 21, 2005 10:37 PM

Frelen video shows up as a text file for me. Is there something I'm doing wrong?

Catch you in Seattle Gary, unfortunate I can't leave Pattaya, Thailand.

Comment #2 - Posted by: Aush at June 21, 2005 10:38 PM

Can't get this video to play

It comes up then stops

Anybody else having trouble??

Comment #3 - Posted by: Patty at June 21, 2005 10:41 PM

Cool video. Looks like an awesome time. I'll try to make it to one of these next summer after I finish my degree. Oh yeah, Mars Volta? Nice.

Comment #4 - Posted by: Chuck Pelowski at June 21, 2005 10:52 PM

Patty-try downloading the file onto your computer and then playing it.

Comment #5 - Posted by: JoshS at June 21, 2005 10:58 PM

before i head off to bed...i did Tabata squats but a little different than the CF standard. decided to see how many rounds i could hold 18 for. got the 18th rep of the 6th set just after my watch went off. not too bad. no more than two weeks and ill have at least 18 for 8 sets...thats an ediddy guarantee.

Comment #6 - Posted by: ediddy at June 21, 2005 11:07 PM

hw mutch weight for those thrusters?

Comment #7 - Posted by: konstantin at June 22, 2005 12:38 AM

That's cool - won't be nearly as fun in the basement.

Comment #8 - Posted by: Bill Fox at June 22, 2005 2:43 AM

Cool workout....what are the times to beat?

Comment #9 - Posted by: Graham at June 22, 2005 3:41 AM

i'm not sure which would make me fall over first, the 4000 meters of running, the 75 db thrusters or the 75 pullups, as a beginning crossfitter i've only just gotten to a point where i can do more than 15 pullups in a row and some of these people on round 5 are still repping out those pullups....sheesh just goes to show how much farther i have to go

Comment #10 - Posted by: Allen at June 22, 2005 3:52 AM

That is a great video. Where did that take place? I wish there was something like that here in NYC.

I also can not belive how many women are into thrusters and pullups! It's great! i wish I could get my wife into that type of workout!


Comment #11 - Posted by: Joe at June 22, 2005 4:46 AM

I usually don't post on rest days,but that was awesome!!!I have got to make it out to HQ for a seminar.Thanks for putting up the video-it is truly inspiring.I hope to see this as a WOD soon.


Comment #12 - Posted by: JTinch at June 22, 2005 5:12 AM

I am too pumped up now for a rest day.I got to go do something!!!Off to the gym.


Comment #13 - Posted by: JTinch at June 22, 2005 5:14 AM

Frellen...pronounced "felon". Why? 'Cause she'll put your ass in jail.

Comment #14 - Posted by: Matt G. at June 22, 2005 5:20 AM

Does anyone know of a crossfit gym in San Diego metro area?

Comment #15 - Posted by: Rodg at June 22, 2005 6:47 AM

Man, my abs are sore from yesterdays L-pullups...

Comment #16 - Posted by: craigv bwt 185 at June 22, 2005 6:53 AM

Flight PT this morning was 2000m run done in 200m intervals at the track.

Comment #17 - Posted by: andrewb at June 22, 2005 7:06 AM


We are starting Crossfit NYC on July 3! Bring your wife! Email me for more info.

I was feeling bad after doing my Tabata B2B Squats the morning. Watching that video makes me feel a lot better for me and a lot worse for them.

Comment #18 - Posted by: Keith W. at June 22, 2005 7:07 AM

Did yesterdays workout today.

8 total rds.

Then did two sets of 1rd deadlift- 365, 315
Then 4 rds of push presses, 135x 7,135x7,135x7,155x5

Comment #19 - Posted by: John H at June 22, 2005 7:14 AM

Frellen looks like a horribly awesome time...

Did yesterday's wod today. First day ramping up after rest week, matched my previous PR with what feels like a full tank of gas afterwords. I'm always scared that I will have lost strength or will still feel bad after a rest week, but I feel lik ea million bucks. Few more days and I'll be ready for another FGB.

Comment #20 - Posted by: brendan melville at June 22, 2005 8:47 AM

OK, got my kid all graduated from HS (whew!) and ready to get back on track.
Big party this weekend at my place. Stop by if you're in OC!

Chipper today.
Frelen. . .I'll think about it. Maybe as an alternative to oral surgery (paraphrasing Rutman)!

Comment #21 - Posted by: Ron N. at June 22, 2005 8:52 AM

Nice video. HQ's lookin motivating as hell (as usual)!!

Comment #22 - Posted by: Mulcahy at June 22, 2005 9:01 AM

Tired from working late last night and getting only three hours of sleep before the doorbell, dog and phone kept waking me up.

Joint mobility

3:30 minutes 15# swipes - 63 reps. I worked to maintain a faster pace than the 5 minute test I did a couple days ago by keeping a tighter arc. While my numbers are considerably higher, my hands were much closer to cramping. It's got me wondering if I shouldn't work on combining both fast and slow rep intervals throughout the triaining minutes.
4x25 20# swings, 20 seconds rest

Rested 5 minutes

5x4/4 52# kb snatches, 1 minute rest - callouses whining, but no more stingers or tears

Inspired by today's video, I tried to learn what appears to be a less painful way to do kipping pullups than what I've been doing:

3 OH squats (45/65/85/105/125) setted with 5 swing kips working into 5 swing kip pullups for 5 rounds. I started slowly with little swings trying to allow my chest to pull through in front of my shoulders. It's a real tough motion for my shoulders, but I was getting full elbow extension on each rep (I broke down and used a mirror) and a slight "C" curve to my body. Not as nice as Nicole's, but pretty good for me. This kip produced more upward drive with less effort than what I've been doing. I'll keep chipping away at this motion, doing as much as my shoulders will allow.

Time to eat a little, do an hour of artwork then back to bed before another overtime shift

Comment #23 - Posted by: kelly moore at June 22, 2005 9:13 AM

Just watched most of the Frelen video. Looks like Frelen was taking the names of some of CF's elite while the mutant was kicking their a$$es!

Comment #24 - Posted by: Ron N. at June 22, 2005 9:32 AM

I really like that kind of workout, the "Frelen" one. So good for everything in your body. I have to stand in my garden to do thrusters and do pullups off my back porch though. The ceiling in my basement where my pullup handles are is too low to do thrusters. So my neighbours think I'm a bit weird.

Comment #25 - Posted by: bobk at June 22, 2005 10:03 AM

19:01 for "Frelen"

Only got 3 rounds before the girlfriend called me into the house for breakfast. Jumped for rope for 2 minutes in place of 800 m run.

Comment #26 - Posted by: Pappas at June 22, 2005 10:06 AM

Yesterday was my first day, and my back hurts something fierce. I just want all of you to know that you are all exceptionally good athletes ( I used to think I was in good shape)

Comment #27 - Posted by: Mike Durham at June 22, 2005 10:10 AM

3 round Frelen, ~ 30 min.

Used 2x45# DBs for the thrusters

Comment #28 - Posted by: Alex McClung at June 22, 2005 10:36 AM

The video also inspired me to "get some". However, no heavy DBs so I improvised with:

4 Rds of:

5 Bear Complex reps with 65# BB
15 pullups


I can't get the redness out of my face.

Comment #29 - Posted by: Will Hunter at June 22, 2005 10:38 AM

Awesome video! Very inspiring...

Comment #30 - Posted by: brian_g at June 22, 2005 11:32 AM

cfwu x3 w/ reduced pulls and dips (10)

then wanted to loosen my hips up and work on getting into the deep squat w/ snatches so i did some drop snatches working up to 115#.

badminton later. yeah, thats right, badminton, baby...badminton.

Comment #31 - Posted by: ediddy at June 22, 2005 11:45 AM

Today I did:

planche (4 solid attempts)
100 situps
80 pushups
80 split squats
80 one arm rows, 35# KB

Comment #32 - Posted by: Lincoln at June 22, 2005 11:55 AM

A "rest day" chipper for today:
400m run (1:40)
21 75# OHS (2:08)
21 pull-ups (1:31)
21 75# hanging squat cleans (2:52)
21 back extensions (1:29)
21 75# split jerks (1:42)
21 dips (1:44)
21 75# front squats (2:14)
21 knees-to-elbows (2:15)
21 burpees (2:18)

Comment #33 - Posted by: jdg at June 22, 2005 12:09 PM

I'm glad to hear Frelen has served as an inspiration to several posters above. As a participant (the dark-haired guy in the white t-shirt repeatedly gassing) it inspired me to seriously reconsider my choice of weekend activity.

The good news is my lungs will apparently grow back. And I can't wait to get back to HQ for another one! Anyone who is serious about CF should do a certification, end of story. What a great time.

Comment #34 - Posted by: TK at June 22, 2005 12:27 PM

I flew the 6000 miles from the UK to do this work out. Its not very nice( this is what they mean by typical british understatement)

As for the questions about time, I think the range was about 26 minutes ranging to 40 minutes.
( mine was 30.52).

Comment #35 - Posted by: andrew (UK) at June 22, 2005 12:51 PM

I did two sets for 12hrs each of rest. Not as hard as I thought.

Comment #36 - Posted by: michael at June 22, 2005 1:19 PM

nice video, but don't remind me...at he 3rd round I was praying for a natural disaster so I could stop. I've heard there is a radio show out that is substituting another cuss word that starts with the letter 'f' and using nothing other but FRELLEN!! I may do the same just to clean up my act.

Comment #37 - Posted by: eva t. at June 22, 2005 2:55 PM

Took my two sandbags, 120lbs and 60lbs and went to the track.
Threw them both in a large duffle, and did 800m in 8:45.
Put the bag down, pulled out the 60lbs, and did another 800m, for 18 minutes on the nose.
My feet did not like this one, they both got numb very quickly.


Comment #38 - Posted by: steven stackpole at June 22, 2005 3:28 PM

SteveO, I mean this in the most respectful way when I say that you are flippin' crazy!

Comment #39 - Posted by: Will Hunter at June 22, 2005 4:10 PM

Does anyone know how to order the two Weightlifting tapes by Steve Miller on the Snatch & Clean and Jerk (worlds fastest lift and worlds most powerful lift)? The website that was given in the journal doesn't work and I can't find World Class Coaching LLC anywhere.

Thanks for the help,


Comment #40 - Posted by: Skipp at June 22, 2005 4:37 PM

First workout with crossfit. Took my puke meter to redline. Very humbling for a triathlete who thinks he's in shape. Thanx for the workout.

5 rds:
15 thrusters w/ 1/3 body wt (didn't know how much to use, but this was pretty good).
15 pullups (palms facing each other narrow grip)

= 36:33

Great total body workout after this morning run.


Comment #41 - Posted by: Slowpoke at June 22, 2005 4:45 PM

Great vid! Kinda crazy to see yourself mid-workout though -- I'm really glad there's no mirrors in CrossFit gyms!!!

Comment #42 - Posted by: Becca at June 22, 2005 4:48 PM

Around here, thats about the highest possible award you can get from one of your peers, so, Thanks.
I would have done the 180lbs for the whole mile, but it is a rest day, and I'm hoping for a big day tomorrow.


Comment #43 - Posted by: steven stackpole at June 22, 2005 5:07 PM

Skipp -

Search the forums - http://www.crossfit.com/discus/messages/board-topics.html . I remember seeing something a few months back.


Comment #44 - Posted by: mstreet at June 22, 2005 5:14 PM

Frelen was brutal - 5 rounds of 800m run - don't suggest doing that regularly! For those of you thinking about going to a CrossFit Cert - it is fantastic - especially the CrossFit family - truly great people!

Did yesterday's workout today. 10 rounds.

Comment #45 - Posted by: Andy Petranek at June 22, 2005 6:04 PM

did yesterdays workout after 5 day trip to nyc.
16 rounds in 20 min of 45 degree pushups 7/set and gravitron pullups 12 per set after attempt at L pullups ( could only do about 5).
Kinda glad I was gone father's day- that looks brutal.!But because of that I'm going to give it a go later on this week.

Comment #46 - Posted by: Kathryn at June 22, 2005 8:22 PM

WOW! I am really starting to see why these are the workouts of elite athletes!! I lost 4 pounds in 3 days of CF training so far (mostly water weight). Okay, enough rambling...

5 rounds - 38 minutes (no giggling please:) )
- Did thrusters with 27# dumbells (will go heavier next time)
- Did all sets of pull-ups, with help from machine (used 70#s)
- ~5:20 per 800

Comment #47 - Posted by: Jon at June 22, 2005 8:23 PM

I am with ya Andy

Great people.....and after that workout you don't need to go to confession for a month

Your guy in LA who knows one of my guys Here in Vancouver is "Pete"

Here is what My guy Adam "fuzzy Duck" Wood had to say about Pete

Little story about Pete,

When he was 15, he was walking through a park(drunk) one Friday night. He saw a gang of fellow teens beating the sh#t out of a girl. Without hesitation he ran into the group pulled her free and told her to run. The gang turned on Pete and quickly mobbed him too the ground. They kicked and punched him half senceless then the boys held him down andlet the girls in the group have a go at his face. They finally let him up and told him to "run". Pete calmly pulled a beer out of his pocket, cracked it open with one hand and told them to "F#ck Straight Off", he
then strolled off to the party. The guy looked like Jake Lamotta
from Ragging Bull the next day. He's the best humanity has to offer.

Keep on Truckin Andy

Love Patty

Comment #48 - Posted by: Patty at June 22, 2005 8:27 PM

That video was simply awesome. What an inspiration!!

Comment #49 - Posted by: Ted Zink at June 23, 2005 5:46 AM

Rower: 15min 302Cal
Stairmaster: 15min 240Cal
Eliptical: 15min 210Cal

Comment #50 - Posted by: Matt Durham-IAFF at June 23, 2005 12:08 PM

Tried it, liked it! 28:10, I felt ok on the first 4 rounds (20: 24) the 5th killed me!

Comment #51 - Posted by: Dave_mac at June 23, 2005 12:44 PM

Rather than rest, tried a Challenge: 21 Thrusters w/ 1/2 Body Weight

I weigh 180lbs, so it was 2 45lb DB

Naturally, this challenge sounds easier than it is.

I completed 2 sets of 10 reps each. Arms and shoulders still tired from the HSPU workout. I will try again.

Comment #52 - Posted by: Brian M. at June 24, 2005 4:33 PM

Give Frelen a shot. Used 30lb dumbells for the thrusters and it still took me 31:37. Next time try it with 40's.

Comment #53 - Posted by: Monte at June 25, 2005 12:11 PM
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