Question to anyone who knows. Which edition of the Crossfit Journal is it that Coach explains how he designs the program. Thanks

Michael,
In Back Issue #6, there is an article about a theoretical template for programming CrossFit workouts. It is not THE way he designs the program, but A way it could be done. The WODs often, but not always, follow this protocol. It's as much art as craft.

What do you folks normally do on rest days? Last time, I went on a three miler, but I think I might actually rest.

Time to search the boards for shinsplints! Did the w.o.d. from 050711; 5k run @ 38:23:06. When I was a young lad in the Marines I got around 24 min. in the 3 mile, of course now I am 35, 33% b.f., 220Lb, so I guess I could have done worse. I also played tennis (well, tried to just volley the ball!) for an hour earlier in the day. I never realised how much sprinting was involved in that game.

Kris

Normally I just rest. But sometimes I use to pick a WOD I really like or feel to do and workout... ;-)

I will be heading to the seaside for 2 days starting tomorrow, so I don't know if I will be able to do tomorrow's WOD and I certainly won't be able to do the one for the 22nd. So I decided to do something to compensate for those 2 days of rest ;-) :

How many rounds can you do in 15 minutes of :
20 2 arm swings (I made it 21 american style swings)
20 squat pulls
10+10 Lunges (mean 10 left and 10 right)
20 pushups

I used a 1.5 pood kettlebell.

Did about 3 rounds+20 swings. Not really good. Next time will be aiming for at least 4 rounds.
This workout is also a pretty good active recovery workout for yesterday's heavy deadlift day.

David, if you want a harder kb workout after you have recovered from yesterdays dl's Coach Burgener suggested a real nasty one during his appearance on CrossFit Live. From memory, it was as follows:

20 2 arm squat pulls
10+10 1 arm squat pulls (l,r)
20 2 hand swings
10+10 1 hand swings (l,r)
10+10 snatches (l,r)

rest for 60 seconds then rinse and repeat for 4 more cycles. Haven't tried this but sounds 'fun'.

Anyways, enjoy the beach break. Hope the sun shines for you.

Cheers, kempie

Hi Kempie,

Well I'll make sure to do that one next time... sounds like a tough one.

Thanks for the tip ;-)

And yes, I do really hope the sun starts piercing those clouds pretty soon, right now it looks a bit dark ...

By the way, do you do those squat pulls of boxes (one box for each foot, kettlebell goes below feet level) or just standing on the ground ?

Impressive with the farmer's walk. What weight are the barbells?

Let me guess about the pic - crosstraining with a visiting Aussie soldier who's a little *too* accustomed to being "down under" (the guy on the rings, that is)?

;-)

SF,
Andy M

I'll do yesterday's deadlift workout today because yesterday I did "Micheal"(RIP).

David, there was no mention in the show of using boxes. In fact I got the idea it was a workout he used for whole classes so I am guessing equipment is kept to a minimum. Of course if you are feeling hardcore could always use a box and see what difference it makes!!

Yeah kempie, I thought so. Maybe I will venture into those 'new dimensions' some day though. After all, how sore can one get ? ;-)

Everytime I think I know the answer to that question I am proven wrong!! Just don't tempt fate ;)

sandbag carry 113lbs one mile 16:40 no drops

Yesterday was the first time I have ever done DL w/ weight after two weeks of learning technique with broomsticks or the bar. I finally had a co-worker familiar with OL's confirm my form before moving on with weight.

My question is whether or not it is normal for there to be some tightness in the lower back even if DL technique is done properly. My back isn't in pain, just tight.

I wanted to make sure this is natural because if it isn't it's time to go back and work on form.

Thanks
Mike

That-a-girl, Sue...way to push yourself! Congrats on attaining a new PR!

IIRC, Sue can do farmer's walks with two 140 lb. implements in each hand for 50 feet. Damn impressive if you ask me.

Racquetball Day!!!

I'd like to learn more about the benefits of the farmer's walk. I was thinking about making something that could be used for that but just not sure why I might should do them.

Mike,
tightness is fine but make sure you always differentiate between 'good' pain and 'bad' pain. good is normally general soreness in an area...bad is normally a specific, sharp feeling of pain. knowing the difference is part of knowing yourself, and you should use this info to guide your workouts (type, intensity, movements, etc).

Nice video. I like how the person holding the camera had difficulty keeping up.
Going to have to try the walk in the gym with a couple of big Db's. I can just see it now:
"Dude, are you just going to walk around with those, or are you going to bench them?"
Me: "They looked lonely, so I'm showing them the rest of the gym."

Flight PT today: Beach Hooverball!

10lb ball. We tried 4 on 4 and then 2 on 2, winners stay on the court. Next time we'll probably do 2 on 2 to 5 points with a 6lb ball- the 10 was knocking some of our smaller females upside down too often. My right bicep feels like I just finished MFing Arms Day.

I'm planning on trying Ultimate Med Ball soon- has anybody here done that before? I figure same rules as with a frisbee and expect a low-scoring game.

Russ,

Carly should have sent you my info--give me a ring and we can CrossFit somewhere in Monterey.

Andrew T.

Rest day yesterday did "Helen" today

15:34

broken pull ups in 3s and 4s but pure. All

AndrewB: Cool idea on the Ultimate Med Ball, can I come and play? I think it would just destroy the arms though, and I worry about catching it on the fly (even with only a 6-lb ball) . . . you'd definitely be knocking people down . . . maybe have to allow one bounce?

If Ultimate Frisbee really works the legs (sprinting) and Ultimate Med Ball works the arms, maybe you need to play a medley (one half with each implement) . . . or maybe both implements in play at once; if different teams are in possession of each one, they have to decide whether to defend or attack?

Hey all... today WOULD have been my first day with CrossFit, after getting linked through the site for my new Power Rings. Just a quick question: glancing at the WOD for the last few days, it seems the only equipment I really don't have is a kettlebell. Is there a significant difference between the cast iron kettlebells and the plate-loaded bells? The latter seem MUCH cheaper, and I am but a poor college student. Thanks!

Michael--

Try using a dumbell. Even a rock will work. I used DBs for months before buying my first KB. I have not used the plate-loaded version, so I cannot comment on its effectiveness.

Good Luck!

Crossfit Cisco:
3 rounds of
5 HSPU (mix of wall and smith machine support)
5 Weighted pullups - PR's for both - Brand 5@25, Jonathan 5@50
5 OHS - 65, 85, 95 lbs
L-sits - 1 minute total per round

Boxing focus-mitt work for cooldown.

Brand and Jonathan

Did deadlifts today
Not really sure what happened, I just kind of exploded halfway through. Hope its still the effects of last saturday.
135 for 3
225 for 3
315 for 3
365 for 3
385 for 3
405 for 2
415 for 2
425 for 2 still felt strong
430 for 1
435 for 1
440 blew up
Went back to try 1 at 405 and it took everything I had
Used straps today
Checking back to when I last did deadlifts, June 24, in comparison I may have over done the volume today. Perhaps moved up too fast. Either way my deadlifts arent great and really need to boost them much higher.
Steveo

Sue Brenner walked 102 feet with 140 lbs in each hand. As the photographer, I must say she was quick.

Rutman mile with half body weight

120lbs in 22.52

I spent 6 years in the infantry were the school is based on the East Coast many moons ago.

I cycled 20k into work and (go figure) 20 k home again.
I did the 1 rep in one min and 2 reps on the 2nd min and so on with dips
Made ten rounds complete
I also discovered that my watch was chimming at the 30sec mark as well which explains why when we did it with chins I could only get to 7

Live Strong

10 min swipe test, 15# clubs:
126, broken up 40/30/30/26

Kb snatches:
26 x 10/10
35 x 5/5 x 3
44 x 3/3 x 3

Hi.

Somebody posted some information on the best place to purchase rings earlier this week, but I cant find that post. It was something like Bobs Rings or Dons or.....? Can anyone help me out?

Thanks
J

DLs today: (145 bw)
115
135
155
165
185
195
195
185
205

Wife did 95# for all sets except last, then 100.

any one else out there training for the July 30 women's Strongman? I am at Crossfit Santa Cruz (the video with 143# farmers each hand)...and psyched!!!!

4 rounds:
jump rope 250x
"rage ball" 25x
time = 17:32
a balmy 105 degrees for this one.
400m sprint & handstand practice afterward.

Hi Joe, here is the link for rings that you would have seen:

http://www.ringtraining.com/

Cheers, kempie

Damn!
I capped on Eva T and didn't even know it!!
Pretty impressive Sue. Kill 'em all on the 30th!

Tried the deadlift wod today and couldn't get it going. My form has gone to hell and it ain't coming back soon. Back was all screwed up. Got to pairs at 225 and a triple at 205. Tried to go to 185 and that was it. Finished with triples of power cleans at 135. No problems.

Also did Tabata KB snatches. Scored 7 with each arm. Pretty intense!

I climbed on Monday and rested on Tuesday - day at the beach with friends and kids.

So I did both Fran and the deadlifts today, after a 13km hike around the lake with my daughter on my back most of the way.

Feeling good...

Today I went down to my old highschool track. This is the year of my 10 year reunion, but I'll be in Brazil.

It's heady and nostalfic being on the track that soaked up our blood, sweat and tears for four years, 400 meters at a time. Remembering the year I lost every race. Remembering the injuries and the setbacks. Remembering the pre-season training. Remembering the year I was second man on the most fearsome team our division had ever seen. Remembering hoisting the championship banners with our names on them.

My best friends, my brothers, my girlfriends, and my sisters. None of it would have been worth much without my teammates and the girls team. I remember when I lost my virginity and the first thing that came into my head was Coach Nerelli saying that "winning CIF would be better than sex." And thinking, as good as that was, I think Coach was right.

So I warmed up with scaling a 20 foot chainlink fence to get in.

I ran four 400m repeats, with nearly full rest between efforts. I didn't bring a stopwatch, I couldn't find one. Worked out for the best, I didn't go there to compare my times to when running was the only thing that I got up for in the morning. I went there for the memories, sure. And for sure I went there for a good workout... there is nothing like cranking down the back side of the track with 200m down and 200m to go with my body begging to stop and something deep inside me pushing harder and faster. Mostly I went down to the track today to just one more time get that feeling, when you open it up all the way, stride all the way out, push as hard as you can, and it feels like flying.

Right before I left, I walked into the gym, and turned to see those championship banners with our names on them still hanging on the wall.

Did 15-12-9 of the couplet:

135 lb front squat
45 lb weighted pullups

Active rest day. Waiter walks, abs and dumbell snatches. Hit a 50% BW (75#) dumbell snatch on both arms. Stoked on that.

-D.

Active rest day: 2 Hours of jet-skiing on the choppiest I have ever seen Lake Folsom, I wasn't feeling the deadlift workout from yesterday until I had to ride the ski like a thoroughbred horse jockey going 50 mph on an unbroken mustang. Then I cooled down by coming home to the in-laws to assemble the 3-year old's (soon to be 4) birthday present in 96 degrees in the shade: a flipping sweet trampoline! I can't believe how tiring just jumping on a trampoline can be.