Awesome photo and video. Makes ya feel like there's some good left in life after all.

way to go josh... you rock!!! you motivate me. i wish i would have crossfit when i was young...

-r

Wow Josh, You are trully inspiring, I am going to work on those tommorow.
Cill

'Atta boy!

Wow! Awesome, muscle-ups, Josh. I learned a lot from you on those. Nice kips.

I'm still somewhat of a newcomer to this CF (Last week was my FIRST week). I really look forward to a new workout everyday. Do I REALLY NEED to rest tomorrow?

After working most of the night (and failing) on bar muscle-ups... I'm humbled by a child. Ha. It's not the first time. :-)

Hopefully my kids when i have them will be just as motivated toward fitness.

Don't want to rest tomarrow, think I'll work on squats, leg press, and hang cleans. Then for cardio 10x 3 minute rounds on the heavy bag, and maybe a few rounds of sparring.

I think children just have a much better strength to body weight ratio than adults do. It still kind of pisses me off a kid can do and I can't. :-P

Great article in this month's CFJ on the importance of rest - made me rethink my whole regimen.

congratulations, Josh! Keep going!

I love the Maytag workout! When should I start looking for a published article about the research. Soon Maytag washers will start showing up in gyms and in display windows of every sporting goods store around the country.
Finally something for the Maytag repair men to do.

Great job, Josh. My rings get here today or tomorrow. I am very eager to get them so I can get smoked by the muscle-up.

Josh, that's awesome! Keep it up!

I can't do one MU....he just did 3. Sure makes me feel awesome. Good work Josh!

Great job Josh!

Does anyone know of any Crossfit affiliates or events in the Portland, OR. area? Several of my SWAT teammates are Crossfitters and we would like to attend nearby functions. Thanks!

That's Hot!

Joe,
Contact Scott Hagnas (flatland@teleport.com) CrossFit Portland is up and running, but they are still working on their website. Scott can give you all the details.

Excellent! Thanks Lauren.

Are there any Crossfitters in the Salt Lake City area? I'm about 20 miles north. Thanks!

Very nice Josh! And the Maytag chariot looks like great fun!

52# kb snatches: 9/9,1/1,8/8,2/2,7/7,3/3,6/6,4/4,5/5 for 45 per arm. One minute rest between rounds.

5x5/5 52# kb one hand fingers only swing to chest height, 15 second rest between rounds.

4x400 meter runs - 1:26, 1:41, 1:32, 1:46. Two minute rest between runs. First down a hill, then back up that same mountain. Misery.

Think I'll follow Kelly's lead and go after some KB snatches and C&J's (done with DB's, I'm still working in a gym mind you).
Possible fun with the 5K this afternoon/evening at the track.

Great video. Good job Josh!

3.75 mile run/walk 37 minutes

Good job on the MU's!

Decided to work some squat cleans and ohs today. I could never clean 135 before. Today I was ripping on it. Started off with 95 c&j then 115 c&j then 135 cleans. Finished with 3 sets of 5 95lb OHS (which is a PR). My posterior chain still needs major work but it is getting there. Thank you Crossfit ;)

I thought that was a great video of "Joey" from crossfit Vancouver the other day!!!

Today
2xCF warm-up

a series of 5-3-2

bench
280 for 5, 315 for 3, 320 for 2
zercher squats
225 for 5, 250 for 3, 270 for 2
deadlifts
315 for 5, 375 for 3, 405 for 2
cleans
135 for 5, 185 for 3, 205 for 2, 225 for 2
jump squats
90lbs, 5 sets of 10

steveo

Make up from yesterday. Rowed 5K instead of run (1 yr old was napping).

Time 19:22

Rested yesterday,
Today CF warm-up
5K in 27:53 on treadmill
J.T. (subbing 40lb dbpress for HSPU) in 9:23

I am looking for someone in the Lomita Area who needs a workout partner. I workout in the morning around 6:30am, and I workout at the 24hr fitness on the corner of Crenshaw and PCH. If there is anyone out there that fits the mold, please let me know...

Thanks!!

it seems to me that there are no crossfit groups in the southern minnesota area... if i am wrong please let me know, otherwise, anyone interested in getting something going?

Executed the "Helen" WoD from last Saturday @ 19:35.
Additional:
-Weighted dips.
-Abmat sit-ups.
-Assisted HSPU sets

Hi all,
Fun day {Squat 110 kilosx2, upright/row power clean 60 kilosx2, rope jumpx50}x20 Duration 20:49? Intensity moderate average HR ~148bpm

GREAT MU DUDE!

gathered wood and chopped it today for my bomb fire pit.. I have been walking by the rope that hangs in my pole barn everyday since I hung it up in jan. I havent tried climbing it since that last wod in mar. I think it was. I was just doing the beginning rope climb practice. Well after chopping wood today I decided to give it a go. I did it 3 times 15 ft. Damn cf works people. Now the only thing is I have to work on getting down it. I could move my hands a couple times downward and then its the slide factor. Ouch on the hands thats forsure.. Anyone have advise for downward climbing or is it just another strength obstacle for me to work on.. Thanks again crossfit...

Aaron,
I teach high school in Eagan and squeeze me WOD's in in my garage or at my school if I need specific weight equipment. I've got 2 little ones, which makes it hard for me to get away, but I would be interested if I could work it out... BTW- I've only been doing the WOD's for a couple of weeks but I'm working at it.

Jeff

Thought I'd give the ol' 10 minute KB snatch test another go today. I used a 1.5 pood KB. My bodyweight is about 150lbs.

Warmed up with 3 rounds of
5 sternum chins
5 HSPU
5 pistols/leg

Then the snatch test: 164 in 10 minutes.
Last attempt on April 28th I got 150. Nothing earth-shattering, but steady progress.

dennyy
a big part of climbing ropes is the way you lock your feet into the rope. I don't know if they have anything on this website related to it but I know Stew Smith' does. That advice works if you wanted to use your feet, if you're trying to climb it with just your hands then disregard what I just said. Pullups help grip strength a lot but you're just going to have to climb ropes more often to get comfortable with it.

Did my DB snatches and C&J's much to the delight of the 24hr Fatness crowd.
20 each arm of the C&J with 60lbs (little over 1.5 pood)
15 each arm of the snatch with 50lbs.
Saw a guy doing curls wearing a hat with a pot leaf on it. Isn't that some kind of dichatomy? Is that how you spell dichatomy?

Also, spotted a guy doing the weirdest movement ever. He was in the squat rack, on his knees, with 135lbs across his shoulders. He then proceeded to lower himself from standing on his knees to resting on his feet. Looked like he was trying to work his hips, but damned if I know what he was doing.

Any guesses?

Great job Josh. Very motivating, and humbling, to see a child do more consecutive muscle ups than me. Keep it up.

Jeremy

jeff-
i actually live in rochester, so that would be kind of a stretch, but during the school year i am up in saint paul. it would be cool if we got a large group of people together and did some sort of mass workout every few weeks. i dont know how we could accomplish this, but i see pictures of it all of the time and it looks really fun...

ron n
no guesses here, but i did see a guy wearing a pair of running shorts(you know the ones were you can just about see the person's butt cheeks because they are so small) and one of those real nice g string bodybuilding t-shirts that you get to see those nasty man b**bs in. he had approx 4 towels over the back of his neck and was doing a set of squats on his toes/leaned forward/then went down into his squat with his face and chest pointing straight at the ground. he also had his hands stretched out touching the plates on either side.
-it was, in fact, the most retarded and disgusting (disgusting based on the clothes) lifting performances i have ever seen.
*he did seem to be impressed with himself though.

Messed around with some bodyweight bench, pullups, and max L-sits today. probably gonna do a sandbag mile later.

Whats up guys, I'm new to this site and forum. I'm a member at Getfitnow and sall a post about this site so I thought I'd check it out. It looks really cool, I'm always looking for new work-outs. I'm currently doing Stew Smiths 12 weeker. I leave in March for great lakes and am preparing for bud/s. Right now, all I'm doing is cals and I've been told that I should'nt lift weights before going to bud/s? I think thats b/s. My problem is I can't find an actual scheduled workout on this site. If someone could give me a little direction, I would appreciate it. Thanks.

colter,
good luck getting into bud/s. the wod is the
"scheduled" workout here. the wod is the workout of the day. this is by no means a traditional workout program. there is no, "monday i do this workout, tuesday i do this workout", and repeat each week only changing the poundages or reps. the workout is different every single day and the same workout does not generally show up very often, maybe every other month, if that.
-there may be others on the site who can direct
you to specific work that they may deem as
necessary based on their experience with bud/s.
-there are active duty and ex-seals who use crossfit and can probably help in that area.
-that being said, crossfit is excellent and you should definitely start working the wod's.

colter,
check out the seal quest website towards the bottom of the right side of this web page. the site is a good resource for somebody wanting to become a seal.

That's a great video. He makes it look easy! Just the inspiration I need to keep working those pull ups and dips.

Clubbell training tonight:
15# clubs
10 min mill test: 115R/110L.
2 min rest
65 swipes in 7:15

35# club:
One-hand swings: 5/5, 5/5
Inner pendulums: 5/5
Outer pendulums: 5/5
Armpit casts: 5/5

dan,

I just used my arms only. I will try to wrap my legs around the rope on the way down, but it could be a fight against gravity.. Eventually I will get the hang of going down on the rope. I will check out that stew smith site .. thanks

Sweet I couldnt see the video!!

Alan asked:

"HR pushed over 206bpm during the last mile? Anyone know if that's bad for you?"

If you are an athlete in your teen years, maximum heartrate can be in the low 220's. I remember pushing my heartrate to 220 (200 continous full speed flights on the "real" stairmaster) in the late 80's. It felt somewhat dangerous, but nothing happened, other than extreme exhaustion.

this page has a lot of good info on heartrate:

http://www.cptips.com/hrmntr.htm

I did a google search on the terms "sudden cardiac death" plus sprinting, "during excercise", etc. The concensus seems to be that, yes full on sprinting can kill you, but only if you have a congenital heart defect (for under 35) or corenary artery disease (over 35). Of course most sources reccomend seeing a doctor before engaging in all-out excercise.

Another danger, of such all-out effort is overtraining, which can massively retard your progress.

Hope this helps.

Dan S,

I believe the "retarded" (tsk, so un-pc) movement you are refering to is the "Good Morning"

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

maximus,
no, this was not a good morning. not even remotely close. this man had his face and chest pointing at the ground WHILE squatting on his toes, i.e. heels off the ground. he also had the bar pushed up to the base of his skull due to the 4 towels he laid across his neck for padding.
-he was leaning so far forward the torque generated on his knees had to be unbearable. which would probably explain why he had to go so unbelievably slow-hence the word "retarded"-which is to impede progress/slow down/delay. i would never mean "retarded" in that un-pc way.
-i do not even want to describe how scary and dangerous his ascent was. lead w/butt-lift barbell w/neck, and finish w/legs.
-here is a visual for you: think of a person bending over to touch their toes. now put a barbell on there back. have them get on their toes and start to squat.
-maybe that helps give a better picture.

colter,
I just finished up training a few classes back and I did stew smiths 12 week workout twice through right before I went. I went from running like 9min miles before I started his program to not failing a timed evolution during training. From my experience you don't need to lift weights that much you just need to be able to run all day!

Well, I started CFing as "Dan." Then I went to "Dan S." last Summer. In light of the abundance of Dans posting, and in an effort to avoid confusion, I will now be Dan Silver.

That is all.

-D.

You will always be "Dan Silver" to me, precious!

Lise (the rider of the Maytag Chariot) wanted to make clear that her crossed arms are part of the CrossFit cheer. In case you were wondering.

did back squats just because we love them so much

315x10, 335x8, 365x6, 405x4, 435x2, 455x1, 365x6

rode the airdyne for 60 mins ~70 rpms, ~165 avg HR

mike (dad) bw=225#
vince (son) bw=215#