July 8, 2005

Friday 050708

Rest Day


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L-Hell - CrossFit Santa Cruz

Posted by lauren at July 8, 2005 7:00 PM

L-Hell... unfair to those with long legs and big feet!!

Comment #1 - Posted by: Phil Feairheller at July 7, 2005 7:31 PM


Comment #2 - Posted by: brian_g at July 7, 2005 7:51 PM

Is it just me, or do the three women on the left seem to be looking for divine intervention?

Comment #3 - Posted by: Chuck Pelowski at July 7, 2005 8:17 PM

theyre probably watching the clock

Comment #4 - Posted by: ediddy at July 7, 2005 8:53 PM

Nicole, Brendan and Annie leading the charge.

Big suprise.


Comment #5 - Posted by: Dan S. at July 7, 2005 9:05 PM

I'm not going to be able to do a rest. I started this thing mid-week and owe Crossfit a day. I'll probably go out and do a 5k run.

Plus, I ate some really cruddy fast food today, so I need the extra cardio.

Comment #6 - Posted by: Kris at July 7, 2005 9:18 PM

I think they're trying to use ESP to move the clock faster. Tabata L-sits, good stuff.

Comment #7 - Posted by: Ronnie at July 7, 2005 9:20 PM

I think I'll use this rest day to sit back and think happily of how I've doubled my pull up and squat output in the first two weeks of crossfitting. I cant wait to say "as Rx'd" and really mean it! Almost there!

Comment #8 - Posted by: Dan at July 7, 2005 9:36 PM

I know I stated I was going to run a 5k tomorrow, since I started Crossfit on Tuesday (and I did it wrong on that day AND on Wednesday), but after today's workout and going to karate class, I may just take tomorrow as a rest day after all.

Comment #9 - Posted by: Kris at July 7, 2005 11:57 PM

I went to a weight lifting club (birmingham uk)on wednesday. From 7pm-9pm I practiced the snatch and c + j (bar only, then 30kg)with coaching feedback. I told them about crossfit and dumbell snatches - it was new to them!
To watch these guys clean and jerk was awesome. Explosive technique, complete focus.
Snatch and overhead squat now seem easier. Know what their advice was? Practice at home with a broomstick. I'm sure I've heard that somewhere else.. Crossfit rules.

Comment #10 - Posted by: James D at July 8, 2005 1:24 AM

Looks like fun!

117# butt to ankles OH squats - 3/4/5/3 Triceps and shoulders still sore and fatigued from JTs WOD, so no working for the usual 30 rep total.

Off to Chicago for Saturday's Steve Cotter kb clinic.

Comment #11 - Posted by: kelly moore at July 8, 2005 5:21 AM

Handstand and power c&j practice for me today. I'll try some L-Sit Hell tomorrow.

Comment #12 - Posted by: Ted Zink at July 8, 2005 5:37 AM

James D

Where in Birmingham? I,m a couple of hours away in Preston. Is it worth a trip?

Comment #13 - Posted by: dru at July 8, 2005 6:35 AM

I'm hitting up some tabata l-sits as soon as they're done carpetting my room. Handstands are much better to do when you DON'T get splinters...

Comment #14 - Posted by: brendan melville at July 8, 2005 8:21 AM

I did my three-mile run. In the Arizona heat, it kicked my butt.


Comment #15 - Posted by: Kris at July 8, 2005 9:37 AM

4.5 mile run 29:30

Comment #16 - Posted by: John H. at July 8, 2005 9:52 AM

I didn't complete tuesday's WOD so today 1 hour of ab circuts, 5 2min rounds on the heavy bag, 30 min bench- incline decline military with DB's and stability ball, and end it with max sqt and deadlift.

Comment #17 - Posted by: Dave Ross at July 8, 2005 11:16 AM

3 mile run-walk 32 min. Still slowly coming back into after stress fracture. I have a triathlon on Sunday after 2 month break from racing.

Comment #18 - Posted by: Seb M at July 8, 2005 11:30 AM

Hi all,
Good run John H
Just out of curiosity OHSQ (all weight in kilos) 20x10, 60x4, 75x2, 82.5x19 bdw. 81.5 kilos (to parallel; my goal was 20; however, my shouder girdle was uninterested in finishing the 20th rep; medial heads should be sore tomorrow). TTFN

Comment #19 - Posted by: Jonathan Jensen at July 8, 2005 11:31 AM

Decided to do a favorite benchmark WOD,helen. I can't believe the clock, since it read 8:31. I'm truly Amazed. Did this 3 months ago in 10:15 (On the zone almost a month now, so could that have been the missing ingredient?Apparently so.)

Comment #20 - Posted by: Eddie Lugo at July 8, 2005 12:51 PM

Back after a week off. Did some pullups (PR 7 kipping like crazy), some pushups, 95lb C&J and 5x1 225 DL.

Comment #21 - Posted by: Christian H. at July 8, 2005 1:38 PM

I have a question. I am new to crossfit, I have only done a couple of WOD so far, however everytime I do one I feel wiped out for the rest of the day. That is to say I feel like I cannot move and I am borderline nauseous if I do move. Will this subside with time if I keep doing the WOD's?

Comment #22 - Posted by: pnw at July 8, 2005 2:23 PM

Hi all,

I have two questions:

A: can anyone give some handstand tips? I can hold a headstand practically forever, and can also do the scorpion, but I cannot seem to hold the handstand for more than four seconds, perhaps my shoulders are not flexible enough?? I can do HSPUs all the way if I use the wall for balance, so don't suppose it is a lack of strength.

2:Does anyone have experience with portable ring sets? Are they a good investment?

Thanks in advance.

Comment #23 - Posted by: Maximus at July 8, 2005 3:08 PM

Yes it will just make sure you are properly hydrated and are eating something post workout. I usually eat or drink something with plenty of sugars after the WOD ( I prefer SNICKERS). It seems to work for me and I no longer feel wiped out afertwards.

Comment #24 - Posted by: Romad85 at July 8, 2005 3:13 PM

Sorry Max, you're just weak. Nothing you can do about that.

Comment #25 - Posted by: russ greene at July 8, 2005 3:31 PM


First off, the WODs are supposed to be demanding. That said, I wouldn't kill yourself, especially when you're first starting off. Also you don't want to set yourself up for injuries. Remember, these workouts are designed to challenge even the strongest of athletes. So, the solution, I think, is to come up with Crossfit-LITE Wods (at least in the beginning). You can do this a number of ways. Try dropping the “quickest time possible” mentality. Or do a fraction of the suggested weights/sets/reps. Substitute exercises when necessary. Use machines/partners to help you out. Just be consistent. For example, yesterday’s Wod started you off at 100 squats and 40 pullups. Try starting off at 50 squats and 25 pullups (and going down by factors of 5). Then forget about the time part. The key thing though is to keep pushing yourself, so that you get to a point where you can storm through the Wods without injuring yourself or getting discouraged.

Comment #26 - Posted by: Eray at July 8, 2005 3:37 PM

As a beginner and old bastard I echo what Eray says. I try to alter the WOD so that (a) I can actually do the exercise--no point in trying a 95lb OHS when you can barely do an OHS and (b) I can complete the WOD in an effective time--my cut off is generally 40 minutes. When doing baby learning weights I might add something else so that for a 95lb OHS I might sub a 45lb OHS and 95lb push press. As for sugar, to each his/her own. I'm on a mostly paleo regimen and personally think sugar is worse for you than heroin. Then again, it might work for you :)

Comment #27 - Posted by: Christian H. at July 8, 2005 3:57 PM


If you find out anything about the birmingham weightlifting club, get in touch. I'm in Manchester, maybe we can sort out a trip down there together. I'm trying to find out about a club in Manchester, will let you know if I do.
Maybe we should meet up somewhere for a Crossfit North West session anyway sometime?

Comment #28 - Posted by: MarkB at July 8, 2005 4:11 PM


A: I have been practicing handstands since December. The one thing that helped me the most was placing my hands about 1 foot from a wall and kicking up against the wall. Once I was there I would kick off the wall and see if I could balance. This lets you get the feel of what it's like to be at that point of balance and what to look for. From there I just practiced kicking up into them. Also, pay attention to your hands. They have A LOT to do with your balance. If you start to fall forward, press with your fingers. I am sure I didn't cover most things, but that is what helped me the most. There is also a back issue of the crossfit journal on handstands as well. Check it out if you haven't already.

B: The rings are definitely worth it. I bought a pair in February. Best $100 I have spent. The variations of exercises are great and you can take them anywhere.

Just my $0.02.

Comment #29 - Posted by: brian_g at July 8, 2005 4:22 PM

That's an OUTSTANDING time Eddie!


Comment #30 - Posted by: steven stackpole at July 8, 2005 5:13 PM

Damn nice Eddie.

I'll tell you something...diet plays a bigger role in this than I'd have ever admitted a year or two ago.

Comment #31 - Posted by: Matt G. at July 8, 2005 5:50 PM

diet is absolutely crucial in my opinion. i wouldve denied it a year ago, too, but now i know how ignorant i was.

Comment #32 - Posted by: ediddy at July 8, 2005 5:55 PM

Did yesterday's workout(with a twist) at Burgener's with Tony D. We named this workout "Suck it Up, Buttercup" because it was the most politically correct one we came up with(I hope the guys up North don't mind that we borrowed their saying). All slams done with 20# ball.

Tony D. 23:12

Steve S. 30:18

100 Ball Slams
40 Pull ups
80 Ball Slams
32 Pull ups
60 Ball Slams
24 Pull ups
40 Ball Slams
16 Pull ups
20 Ball Slams
8 Pull ups

Comment #33 - Posted by: Steve Seapker at July 8, 2005 5:59 PM

OK, um wow "Russ Greene", you are clearly some j**k**s I have offended in the past, and I bet I could kick your ass in most, if not all, of these protocols. So, F. U. and let me know where to meet you for a contest along these lines. However, even if you win, I would have no respect for your negative attitude.

AND thank you brian_g that is excellent advice!

PS - I hit a 5 second handstand today! Working towards one minute!

Comment #34 - Posted by: Maximus at July 8, 2005 8:28 PM

Thanks to all who replied to my post.

Comment #35 - Posted by: pnw at July 8, 2005 9:19 PM

Sorry Max. It was a joke. I can't do freestanding handstands well either and certainly can't lift that crazy dumbbell over my head.

Comment #36 - Posted by: russ greene at July 8, 2005 9:33 PM

Did this one today. 20:30 My goal was to do everything unbroken. Had to break the first set of pull ups at 32 and the second at 24. Oh well it was a good goal.

Comment #37 - Posted by: Jeff at July 8, 2005 10:04 PM

I think you are mistaking Maximus for Maximilian the guy who lifted the Thomas Inch dumbbell over head.

Russ was just teasing out of respect. I can guarantee he is not picking a fight.

Comment #38 - Posted by: lauren at July 9, 2005 7:23 AM

I did Thursday's WOD on Friday...rough day on Thursday, didn't have time to do the WOD in the morning, or at night.

My performance on Friday kind of sucked...went to the muay thai gym and did the WOD there...hadn't been there in 4 months...I would have liked to do better on the pullups, but they didn't have any decent pullup bars or spots, I ended up ripping up my hands pretty good.

34:23 with a nice warm up and cool down session on jump rope...then did 90 minute MT workout.

Comment #39 - Posted by: tedw at July 9, 2005 9:35 AM

I did Thursday's WO on Friday.


All squat sets unbroken (do lots of bodyweight squats/lunges at karate class)

All pullup sets very broken with lots of ugly reps. Pullups kill my time in every timed WOD that includes them.

Comment #40 - Posted by: DaNewf at July 9, 2005 7:05 PM

Mark B

A crossfit north west session sounds good. Sorry i took so long to reply ( busy weekend ).Btw there's a gymnastic club in the old trafford area that runs an adult class. Been meaning to check that out too.

Comment #41 - Posted by: dru at July 11, 2005 12:39 AM
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