July 16, 2005

Saturday 050716

Rest Day


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This 200 pound redheaded beast blew out his knee and twelve weeks later had 54 pull-ups. Thatís rehab!

Posted by lauren at July 16, 2005 7:01 PM

Oh grady...so sexy you love to be all over this site. Good job on your rehab. tmac

Comment #1 - Posted by: tmac at July 15, 2005 7:10 PM

Way to go "Mac Daddy"! And stop smiling you're supposed to look scary.

Comment #2 - Posted by: dan at July 15, 2005 7:11 PM

***NOTE***Tried posting to the WOD for Friday 050715 "Michael" but for some reason the section "Post a comment" would not come up. So I'll just post here for the WOD "Michael"

Stability Ball for Back Extensions (Broken)
Anchored Sit-ups (Broken)

Everytime I wanted to slow down I remembered that I was doing the WOD in Michael's memory and kicked it back up a gear. I kept swearing under my breath at the treadmill because it takes so long to get up to speed and I wanted to GO!

Comment #3 - Posted by: T. Cam at July 15, 2005 7:47 PM

OOOHHHHHH, look at me... MAC RED i look so good with my short hair and red eye lashes...glad you knee is better. Mike

Comment #4 - Posted by: mike f at July 15, 2005 7:49 PM

GradyMac! You are the man. To all CFitters', if you ever have the chance to speak with Grady do so. He is the "Warrior Elite".


Comment #5 - Posted by: Neal at July 15, 2005 7:50 PM

nice watch... so much for the silent professional. haha

Comment #6 - Posted by: jason at July 15, 2005 7:51 PM

Yesterday's "Micheal" seems to be locked or something so I'll post here.

Time 22:45 as Rx'd
Back ext. unbroken and sit-ups unanchored.

Comment #7 - Posted by: Troy Archie at July 15, 2005 8:10 PM

Even though I'm supposed to rest, I think I'll do an active rest of a 5k run.

Comment #8 - Posted by: Kris at July 15, 2005 8:16 PM

did "Michael" again in the pm...

time: 18:41

i knew i could go sub-20:00. it helped that i went into it knowing what to expect. i was able to push it harder this time as my pacing in the am was a bit slow. knowledge is power. im also happy to say that while doing the WOD this morning i discovered a treadmill at my gym that can stay on while your not running...no wasted start-up time!!

Comment #9 - Posted by: ediddy at July 15, 2005 8:30 PM


This workout was in no small way a very spiritual experience. God bless you and keep you, Lt. McGreevy.


Comment #10 - Posted by: Chuck Pelowski at July 15, 2005 8:31 PM

i blew out my left knee and broke my lower leg approx 3 years ago playing rugby. crossfit, for the approx 4 to 5 months i have been doing it, has been the single best form of rehabilitation for my leg. alot of the tentativeness i had in pushing that knee/leg is gone. i may even be back on the seven's pitch before the summer is over. good stuff coach
-i am a bit short of 54 pull-ups though

Comment #11 - Posted by: dan santini at July 15, 2005 8:42 PM

Six months into CrossFit and I ended up with a medial meniscus tear in my right knee somewhere in the middle of the 3rd round of Kelly yesterday. Doc told me today to lay-off for two months. Heck with that! I'll do the "Mac Daddy Rehab" instead!

Way to go Grady!

Comment #12 - Posted by: jkruse at July 15, 2005 9:05 PM

He's smiling because he got his rug back, pee and all.

Way to go, Walter.


Comment #13 - Posted by: Dan Silver at July 15, 2005 9:11 PM

Someone peed on your rug, Dude?

Comment #14 - Posted by: dan at July 15, 2005 9:25 PM

as rx'd 38:54

after a few nights and days of "other stuff"

this one hurt...

as for Michael and our other fallen mates, like matt g said before..."greater love hath no man..."

their's is one of the greatest struggles I've ever known..

Comment #15 - Posted by: turkish_n IZ at July 15, 2005 9:26 PM

sorry, meant 28:54...not that this time is much better...

Comment #16 - Posted by: turkish_n IZ at July 15, 2005 9:27 PM

" Wu peed on my rug!"

Comment #17 - Posted by: dood at July 15, 2005 9:33 PM

I thought he had a meniscus tear. Did Grady tear his ACL?

Comment #18 - Posted by: FFF at July 15, 2005 9:36 PM


how'd you beat me by a minute.
Now I know i'm slackin'.

We be fightin' later.

Comment #19 - Posted by: kevin gp at July 15, 2005 9:49 PM

WOW 54 Pullups??? Let me in on some secrets ive been stuck at 10 for 2 months. Ive got a stress fracture so I should be doing some more upper body like that.

Comment #20 - Posted by: paul3 at July 15, 2005 9:50 PM

Did "kelly" today...as I was out of commission on Thursday...and most of today.
Subbed 25# plate thrusters for wallball...
35:38 (I was hoping for 40 to 50 minutes, so I was shocked...)

Then I went inside, got out the clippers and shaved my head...also gave myself a "Spurlock"...or handlebar mustache...so that when the wife comes home, she is more shocked by the goofyass "Spurlock" (as in Morgan Spurlock...http://www.imdb.com/name/nm1041597/ ) and doesn't notice the buzz :D

Comment #21 - Posted by: tedw at July 15, 2005 10:07 PM

is it a "holiday" rest day...is something going on at CFHQ...hmmmm

Comment #22 - Posted by: TJ at July 15, 2005 10:24 PM

"That rug really tied the room together"

54 pullups!! Dude, I think I could use a knee injury like that. Seriously, impressive. Now, I just need to go find a cash machine...

Comment #23 - Posted by: Rob M. at July 15, 2005 10:31 PM

Ok...please, please let us know what your routine was to get to 54 pull-ups...and just as important, how many pull-ups you were doing when you injured your knee...Please???


Comment #24 - Posted by: chuck at July 15, 2005 11:19 PM

3 months ago I ripped my meniscus to shreds and spent the next 8 weeks on crutches while it was healing. Glassman's gave me the knowledge and tools to use it as a re-focus in training and turn it into a positive experience. (saluting) HQ...thanks.

Comment #25 - Posted by: grady mac at July 15, 2005 11:27 PM

To quote you, Grady, "That's legit."

Way to turn it around.

Comment #26 - Posted by: Laurar at July 15, 2005 11:46 PM

54 Pullups I'm ready to shave my head. No need to carry that extra weight. Congrats Grady!

Michael you will live on in this workout. I will give it my all to honor you the way you honored our country. Thank you and rest easy

Comment #27 - Posted by: Mike at July 16, 2005 1:10 AM

Glad the new and improved Grady is back at it. Looking forward to his Christmas message this year...last year's was classic.

Comment #28 - Posted by: Steve S at July 16, 2005 5:49 AM

WOD - Mt. Fuji

Reached the summit in 5 hours.

Comment #29 - Posted by: Vince at July 16, 2005 6:34 AM

I know this is probably off topic for comment section, but since it is a rest day, and people aren't posting much in the challenge section.

How are people doing on the sandbag challenge?

What is the most weight anyone has done so far as % of bw for a mile, and how fast?

How far has anyone made it with full bw?

Comment #30 - Posted by: craigv bwt 188 at July 16, 2005 6:43 AM

From 050710; Lynne (did I spell it right?)
B.P.: 220 x 5,4,3,3,2
P.U.:220 x 10,11,8,7,6

I used to be a natural at the kipping pullup, when I was in the Marines, you could still kip on the p.f.t..I am going to need to work on it obviously.

Comment #31 - Posted by: Steven C. Herndon at July 16, 2005 6:47 AM

active rest (couple of days off)

little more than 5k in 26:34

Nice job Grady!


Comment #32 - Posted by: Murph at July 16, 2005 7:03 AM

Good job on the spelling, Steven C. No HSPU penance for you! ;^)

Comment #33 - Posted by: Lynne Pitts at July 16, 2005 7:27 AM

Grady - those are some damn impressive numbers! I'm a little more than half your bodyweight and can't touch those pullups...outstanding!!!

52# kb GS snatches before a scheduled 13 hour workday:

10/10, 1/1, 9/9, 2/2, 8/8, 3/3, 7/7, 4/4, 6/6 one minute rest between rounds - tore off middle finger callous and ripped a hole in the palm of my left hand on the 6/6 round. Did not do the final set of 5/5 reps.

Comment #34 - Posted by: kelly moore at July 16, 2005 7:27 AM

My deepest condolences to Laura and Molly. You have also made a supreme sacrifice for our country. Yesterday, I joined my kids in this workout to honor Michael.

Alley Loop
50 Back Extensions / Hug a Twinkie (limited apparatuses)
50 Situps

Jonji 17:10
Patrick 19:50
Paul 21:30
Eddie 24:20
John 25:30
Alex 27:10
Tony 30:40
Lulu 31:50
Naomi 32:50
Andie 33:55

I'm proud to be part of CrossFit and what it stands for. Grady, you rock!

Comment #35 - Posted by: Tony B. at July 16, 2005 7:27 AM

Stop the presses, Hell Hath officially frozen over.I finally successfully completed my first unassisted muscle up today after being frustrated for 18 months despite fairly solidpull up and dip numbers.Age 52.Got 3 more singles on following efforts. Interestingly althogh not as severe as Gmacs, this came after suffering a Grade2 sprain 2 weeks ago of my MCL that necessitated more of an upper body modification of the WODS.Nice timing as I leave for the beach for a week of vacation in a few hours. Sadly there will be no skimboarding this year while the knee heals.

Comment #36 - Posted by: Ed Velasco at July 16, 2005 9:05 AM

kgp, I've got a slight atvantage, i think. I've gotD fish Eating friends that I'Ve got to push me. Though they only come out for select WOD's like this and the last. Almost met pukie...

Comment #37 - Posted by: turkish at July 16, 2005 9:19 AM

Well, you know what they say...Pullups are what the skinny guys are good at! ;-)

Comment #38 - Posted by: Alexander Karatis at July 16, 2005 9:28 AM

Way to persevere Ed. That's outstanding.

Comment #39 - Posted by: Brian Mulvaney at July 16, 2005 10:16 AM

Right on Ed, I've just started playing around with MUs this last week and I'm finding out just how murderous they are.

Comment #40 - Posted by: Troy Archie at July 16, 2005 10:48 AM

The 400m and 800m runs have really paid off for me. This is the first in a very long time (i.e., former Marine Corps days) that I was able to run three miles in under 30:00.

Okay, so I ran it in 29:55.54, but it was still under 30:00 and this is HOT Tucson weather.

Comment #41 - Posted by: Kris at July 16, 2005 10:55 AM

did michael's wod

34 min
3 rouinds of
800 meter run ( lost a few min having treadmill start, it's 104 this week- no outside running!
50 back extensions ( 1 set unbroken)
50 situps - feet unanchored, sets unbroken

Comment #42 - Posted by: kathryn at July 16, 2005 11:06 AM


54 pull-ups, 405 on FGB ... and a Kool-Aid shirt.

Now that's legit.

Mark T.

Comment #43 - Posted by: Mark T. at July 16, 2005 11:33 AM

Fight Gone Bad at CF HB! Mike ran it and had us going at a perfect pace (%&#@ kicking). Another awesome WOD. Thanks you guys for having this old man over.

Comment #44 - Posted by: Steve HB at July 16, 2005 11:37 AM

You rocked!!
CF HB is awsome....too many drinks last night followed by a few hours sleep then "Fight Gone Bad" and that it did!
Thanx Mike and Carol
I think im still fighting! Chris can you do muscle ups.....? You suck

Comment #45 - Posted by: Lucas at July 16, 2005 1:04 PM

Rower: Time 15min 302Cal
LIFECYCLE Time 30min 470Cal 10miles

REST 10 min

80 Dips
30 Clean & Jerk@115lbs
120 Crunches
60 Back Extensions

Comment #46 - Posted by: Matt Durham-IAFF at July 16, 2005 1:35 PM

I did it!! Birthday challenge of 26 clapping pullups for my 26th birthday!

I'll be trying to replicate the feat tomorrow morning, likely with a severe hangover, at CFNYC.

I am, however, humbled by the fact that, while I had to build up to those 26 in GTG style, Grady yesterday banged out 27 on his first pass.

No wonder he gets his picture up here.

Comment #47 - Posted by: josh newman at July 16, 2005 1:49 PM

nice work sir. Ed you too.

Comment #48 - Posted by: tj at July 16, 2005 1:49 PM

Nice work Grady!
The recipients of FGE last week now curse your name...

Comment #49 - Posted by: Wade R at July 16, 2005 1:59 PM

I've noticed my treadmill will compensate for the 'safe-t-start' glide up. although it only maxes at 10 mph (6-minute mile/ or 1:30 440 yard), I still finish a max speed 400 meter @ 90 seconds, so somewhere along the way it overspeeds to make up for the slow beginning.

Yours may do it also, just a thought.

Comment #50 - Posted by: jimc at July 16, 2005 2:09 PM

Did Helen at HQ in 9:15, for over a minute improvement over four months Some ab, back, and ring work afterwords. Thanks for timing me, Lani.

Comment #51 - Posted by: russ greene at July 16, 2005 2:29 PM

Red IS the best cool-aid flavor. . .

Stong work Gmac. Inspirational.

Comment #52 - Posted by: J Jones at July 16, 2005 3:30 PM

Acidentaly Reduced Michael 18:52

For some reason I thought it was only sets of 30 not 50, looks like I owe some situps. On a good note I was able to everything except the last set of situps unbroken.

Comment #53 - Posted by: Adam B at July 16, 2005 3:54 PM

Decided to see where I stacked up against the 'G-Mac-Daddy.'

Max pullups today were 43, cold.

Felt like I might have had a few more in me but the skin on my right thumb felt differently. More to the point, it no longer exists in a small spot.


Comment #54 - Posted by: Dan Silver at July 16, 2005 4:39 PM

Well Done Grady


Comment #55 - Posted by: steven stackpole at July 16, 2005 4:42 PM

that would be nice...but the treadmills at my gym are not quite state-of-the-art. fortunately, i found one that was even less state-of-the-art than the others and has no way of detecting your presence (or absence). now i just have to get people used to a running treadmill with no one on it...what about cardio for the ghost of treadmill #5!!

Comment #56 - Posted by: ediddy at July 16, 2005 6:28 PM

I am glad to see team america is back on its feet.Oh ya, go ahead shave whenever you want.


Comment #57 - Posted by: ige at July 16, 2005 7:21 PM

Did Michael today.

22:07 as Rx'd

Comment #58 - Posted by: Seb at July 16, 2005 8:13 PM

I'm suprised nobody has posted a caption for Mr. Street's incredulous look.


Comment #59 - Posted by: Dan Silver at July 16, 2005 8:21 PM

22:21 on yesterdays WOD

Comment #60 - Posted by: Ben B. at July 16, 2005 8:23 PM

i noticed him but forgot to say something. to me, he looks more like hes about to blow chunks all over Grady's dark socks.

Comment #61 - Posted by: ediddy at July 16, 2005 8:27 PM

I was suprised nobody mentioned anything about the black socks either.


Comment #62 - Posted by: Dan Silver at July 17, 2005 12:26 AM


Black Sox, black boxers, black bedsheets...either you're bad or you're not.

Comment #63 - Posted by: Alexander Karatis at July 17, 2005 12:56 AM

SO, what's up with the Michael comments? No can get to.
I said I would go balls to the wall and did my best with what I had. Did 50 65# good mornings like my man Larry L. Those hurt real bad.
Rowed 1k first round and ran the rest. I still managed a 30:10 time, which sucked ass.
Sorry Michael,this old man went as hard as he could.

Nice about the Grady Mac fella. I heard he kilt him a baar when he was only 3. Grady...Grady Mac, king of the wild frontier!

Comment #64 - Posted by: Ron N. at July 18, 2005 5:05 PM


Comment #65 - Posted by: RED at July 21, 2005 12:50 PM
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