It's going to feel to let the shoulders rest, but looking fwd to Tuesdays WOD!

looks like someone has been working on their false grip?

and there are the kickers of my ass.

Two questions:

1. What mountain?

2. Are you guys anywhere near Fairlee, VT or Hangover, NH?

I assume you guys made up for your missed 5k run by running to the top instead of hiking.

Good I need to catch up so ill be doing 2 WODS! Yeah

Where are you in this picture? Looks great.

Quick question, My arm hurts while in a deadhang and am unable to do pullups because of it, but I can do body rows with rings starting on my back on the floor without pain, would this be a good substitution until my arm feels better? Will it help improve my max pullups once i get back to em? Thanks!

thats a cool CFE shirt !! hahahah
makes me feel like I need a break. ( hey I need a break ) Santa Cruz....here I come, then Seattle, then Nor Cal

I am going to have to rest on Tuesday becuase that will be the day I drive out to the Grand Canyon.

I'm thinking of doing Barbara.

The picture is on Mt Monadnock, in southwestern NH. It's been literally in my back yard for 13 years, and this is the first time I've climbed it.

Um, yeah, ran up...yep, we ran up. LOL. Not much running up the White Arrow trail!

Today I did :

"Jonesworthy"

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

As RX-ed, although my time ain't that spectacular ... yet : 25:01 minutes.
Will do some tabata L-sits when I get home from work this evening (thanks for the idea Brendan Melville!)

Yep, we moved up the mountain so fast that a 50+ yoa firefighter passed us and beat us back to the trailhead by at least 15 minutes...Fireman Mike, it was a pleasure to shake your hand!

The bandage was protecting my pullup/C&J induced callous rip - looks fine on the mountain and in the gun shop, not so attractive at the nice restaurant we visted later. Another somewhat embarrassing old age PMS III moment....

Did yesterday's WOD

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Did crossfit warmup first. Streched between sets. Flexibility and a week left shoulder didn't help. All weights in KG's

3x10
2,2,2x20
1,1 x 22.5
1,1 x25
1 x 27.5

Does anyone know if the Crossfit dvd "Try this @ home" volume 2 is in the works yet?

TJ,
Come South.
Jeff

Mt. Monadnock!!
Nice work, it's a great little mountain! If I remember correctly the white arrow is pretty rugged. Great story about how the farmers burned the top of the mountain to kill the coyotes that were eating their livestock; the growth on the mountain never grew back.

Bench
7 sets of 5
225, 230, 235, 215, 220, 225, 230
light weight, fast push-off

Steveo

Missed the other day's 30 muscle-ups, so I did a pale imitation:

10 rounds of: 5 pullups, 5 snatches each arm (55 lbs), 5 dips.

From the pic it looks almost like Kelly's left leg has two knees...but then I realized it's just an awesomely developed VMO!

Yes I'm jealous.

hey, I've been on that hill! Must have been 30 years ago, in Boy Scouts.

Crossfitter since 10/04
height 6' 2", weight 210, age 45

Behind on the schedule and trying to catch up.

Did Fran today in 8:30.

My stopwatch has bitten the dust. What are other crossfitters using? I'd like to get one that remembers multiple rounds/laps/whatever.

Any input appreciated.

Thanks,

Tom

Hi all,
Back from camping at Old Quarry near Stonington, Maine. I did the OHSQ routine All weight in kilos 60x5x2, 70x5, 80x4, 90x4, 95x4, 100x4x2, 90x8. Bdw. 82 kilos (reps to parallel; jerking the weight over head was a challenge with 100 kilos). Until tomorrow...

I leave on a rest day and come back to one. Sweet!

Hey, Good Will Hunter,
The only way you'll see a picture of my abs is if they come up with a realllllly wide angle lens for my digital camera. Until then, see what the Iron has to teach you!

I'm still healing, so it's mainly BW exercises for a while. No pull ups until the elbow stops aching (actually a stabbing pain every time I lift anything).

Tom,

Timex Ironman rocks my pukie world

Tom,
dont get the watch i have.

oh yeah, its a Freestyle Shark Predator.

Tom, I have the Timex Ironman Shock. $30 has a 30 lap memory, works great. Can be set to do Tabatas to.

Jeremy

In August I'll be going to the IDF and trying out for the paratroopers unit. I'm in good shape (8% bodyfat, 24 pullups, 110 pushups per set, 6:30 mile) but my performance suffers pretty badly in the heat.

Which is better--drinking more water so I can train longer and harder, or drinking less to try to condition my body for the desert heat?

I'm hoping someone in the Crossfit and US military community might be able to offer some advice.

Thanks.

Yeah, all about the timex ironman! high quality stuff... haha. works great in the pool too. sean- im not an expert, but here is what has worked for me, and i sweat about ten times more than your average guy. if i drink a lot of water at night, it isn't sloshing around in my belly all the next day. then, i just take a single drink of water whenever i feel like i need it the next day (if you hold it in your mouth and swallow slowly, you can trick yourself into thinking you are drinking more, and it quenches your thirst better). this keeps you properly hydrated, it quenches your thirst, and youre not carrying an extra gallon of water with you. i dont know if this is the right way to do things, but it has worked for me.

Back
Grass cutting 101# pack, 91 degrees fahrenheit, 40% hunidity Duration ~46:00 drip, drip, drip...

Executed yesterday's WoD today as follows:
- 3x85lbs
- 2x95
- 2x105
- 2x105
- 1x115
- 1x115
- 1x125 (PR?)
- 1x125
- 1x125

Additional:
- Weighted dips x 3 sets.
- Weighted pull-ups x 3 sets.
- Static HS practice.

Why it's the dynamic-duo, Kelly and Lynne!! What a great view from up there.

Missed yesterdays WOD on account that I had to perform an IFA. Scores were, 120 push, 91 sit, and 8:47 min 1.5 mi run. Overall I was pleased with my performance in this hot weather.

Will get back into the groove of things tomorrow.

Did Barbara.

30:19.

5k - 25:03

Did my patented basketball workout.
20min of sprinting and free throws. Attempt 5, run 2 side-to-sides for every miss. Take a 1 min break if you go 5 for 5; run 5 full lengths if you go 0 for 5.
Actually got a break halfway in!
Ran about 5 full lengths anyway for fun. Side to sides mean lots of stops and starts and can be harder on you when you go balls out.
Followed by 3 rounds of 20 sit ups/5 push press with 105#.
Finally, farmer's walk: 2 75# db's 100ft./3 rounds.
4 waiter's walks 55lb 50ft each arm.
Thanks for the help Will!!

Who's Dan Silver?

I am about to start Xfit for the first time. After watching the WOD's, I am pretty sure I can not do most of them, like 100 pull-ups. It would probably take me a week to do that. Any suggestions for starting up. Should I cut the weights in half or the reps in half? Any suggestions?

Erik,
Utilize the message board as much as you can, the information is priceless; any question that can be asked has been. And make sure you check out Lynne's FAQ page, again priceless.

Good luck, it's a lot of fun.

Erik,
When I first started, I made it my goal to do all the reps. I started with less weight where necessary. So when it called for 95 llb thrusters, I would do like 85 llb thrusters, so I could make all the reps and sets. It used to take me a good 45 minutes or more to do 100 pushups. I would do sets of 2 or 3 and just plug along. Try to get in all the reps, and the weight will start to come soon. Good luck and have fun!

edit: I meant to say 100 pullups, not pushups.

Lauren, Coach, et. al

Great Journal issue! Every article was right on! Thanks again for an immeasurable product.

10 min mill test, 15# clubs:
130L/130R

5 min break, then

1 min swipes: 20
1 min rest
1 min swipes: 20
1 min rest
1 min swipes: 21

This is for Sean-NYC. NEVER deprive yourself of hydration, especially when you don't have too. As soon as dehydration sets in, your finished. Fasting from liquids won't condition you, it will only make you weaker. When your in the desert, drink as much as you possibly can whenever you get the chance. Hope this helps!!

Some event specific training tonight.
Farmers walks, 212lbs each hand. Over a measured 130 foot course.
Clean and presses up to 220lbs
Pulled around partner's SUV

Steveo

Lynne - Great numbers on the swipes!

Great swim sets in this month's CF journal! I'm looking forward to trying them out (in that terrified omygodwhathaveigottenintothistime Crossfit kind-of-way) :-)

3 rds
400 meter run
1.5 pood kb swing x 21 reps
7 fingertip pull-ups on my deck(no choice but to do fingertip pulls)
1 pood overhead squats x 20 reps (10 left/10 right arm)
16:13

Tom
I have a Nike Triax Elite and love it and the software package that comes with it...

Tom
Timex Ironman Triathlon Mega-Lap 200 Sleek #54591
Most user-friendly and versatile training watch I've ever purchased....period. Check it out, you
won't be disappointed. Hope this helps.

Monadnock is great! I might have to get the girlfriend to run it next weekend...ah, who am I kiddin...she'll drag my butt up that mountain...

Thinking about a Presidential run in early fall if I can get in shape for it...21.5 miles in one day. Any New England Crossfitters up for the challenge?

I am interested in hydration as frequent desert traveller. I am not so sure you cannot acclimitize to need less hydration, but I also dont think it is a very bright idea to try.

Check this out:

Grub, sweat & fears: Hydration strategies for cyclists
page 2 of 2

Know that you do not have to replace all the calories you are burning during the ride, as some of the calories you use are provided by fat burning. However, the faster the ride, or the higher the intensity, the more glycogen you rip through and the more attention you need to pay to supplemental calories.

Heat and sweat rates

Your sweat rate and sodium-loss rates change with heat acclimatization. Acclimatization to heat takes about 10-14 days. Sweat contains about 0.8 to 2.0 grams (800 to 2000 milligrams) of sodium chloride per liter of sweat in a heat-acclimatized individual and 3.0 to 4.0 grams in a non-acclimatized individual. This formula is grams of sodium chloride per liter of sweat.

Sweat rates also vary widely due to several factors, including ambient temperature, humidity, genetics, fitness, exercise intensity and heat acclimatization. Sweat rates range from 1 to 3 liters per hour, which is a huge variation. These wide variations are why one person can drink one bottle of fluid per hour with 200 milligrams of sodium chloride and be fine, while another athlete gets into trouble on this pace.

http://www.active.com/story.cfm?story_id=10767&category=century_challenge&num=2

PS - after intense excercise in over 95 F heat for 10 days or so you will have an extra pint of blood!! This helps you be more efficient in cooling the body.

OK last post I promise (wish there was an edit function).

So Sean, I think, but am not positive that exposure to heat is the best thing you can do to acclimize to heat. You should be fine after 10-14 days. There is a huge genetic component to this. I am not a gifted athlete, and certainly not in the kind of shape you are in, but I have a positively inhuman ability to tolerate insane (like over 110 F) heat and function far better than 99.9% of people.

You might try a sauna.

http://www.google.com/search?hl=en&safe=off&q=heat+acclimatization&spell=1

7:13- 135lb cleans, subbed normal dips for ring dips. Gotta get some rings...

Run Little Pilgrims-Lincon Park 4 Sets of Stairs: Time 45min

REST

55lb DB Thrusters 4X20=80
Sit Ups: 4X50=200
Dips: 4X15=60