August 17, 2005

Wednesday 050817

Rest Day


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CrossFit Mosul

Posted by lauren at August 17, 2005 7:48 PM

Want to start doing muscle-ups but can't get myself over the ring into the dip. My shoulder's get parallel to the ring just can't finish. What can I do to help with my situation?

Comment #1 - Posted by: John at August 16, 2005 8:29 PM

Awesome photo of our friend Dave! I just hope that bar holds up...

Comment #2 - Posted by: Fran at August 16, 2005 8:48 PM

That photo rocks! Go, Dave!

Comment #3 - Posted by: Ronnie at August 16, 2005 9:04 PM

Where is that bar? I have a set of rings hanging on Pad 5 (SE corner).

Comment #4 - Posted by: john at August 16, 2005 9:08 PM


Regarding muscle-ups, the pudding is in the transition. Use a BIG false grip. Your knuckles should be looking at your temples. Focus on keeping the rings as close together as possible and as tight to the body as possible. For an assist, to get you through the transition, lower the rings to a height where you can stand-up through the movement. Or do the big rubber band thing. You'll get it and it'll seem easy after that.


Comment #5 - Posted by: Dan Silver at August 16, 2005 9:09 PM

Dan, A long time ago, my first sports participation was gymnastics. Rings and parallel bars. I know how to do a muscle up. However, things have changed. I still have excellent upper body and incredible core strength, BUT, my right wrist was 'fused' in 1995. It is fused solid, no movement whatsoever. I AM going to do a muscle-up someday soon, but, could you offer any tips on how I could train or 'adapt' to the transition. Any suggestions greatly appreciated. Respectfully, Skip

Comment #6 - Posted by: Skip at August 16, 2005 9:25 PM

It is possible to do muscleups without a false grip, you just have to pull higher and harder. Have you tried starting at the top of the muscleup, and doing a negative, that is lowering yourself into a deep dip, down to the top of the pullup and then to a dead hang? That would be the best way to figure out how to manage the transition, IMO.

Comment #7 - Posted by: russ greene at August 16, 2005 9:32 PM

What Russ said. Plus what I said, minus the false-grip part. Grab as high up, on the part of the ring closest to your head, as possible. It's a poor-man's false-grip. Work up a big kip, stand or jump your way through the transition. You're right, you will get one of these very soon. Once you learn the movement it comes into place pretty quickly.


PS- I have STUPENDOUS core strength.

Comment #8 - Posted by: Dan Silver at August 16, 2005 10:12 PM

what's with all the pullups recently? my shoulder is killing me...

Comment #9 - Posted by: joe at August 16, 2005 11:46 PM


Sometimes real life demands our bodies to perform on successive days and it doesn't care if we are sore/tired/etc. CrossFit is great in that it also demands repeat performance and forces the body to adapt in hopes that when necessary, in the real world, our bodies will not fail us.

- Neal

Comment #10 - Posted by: Neal at August 17, 2005 2:31 AM

Joe, it's called "seasoning the meat". Watch out, next week it could be Squatual Homicide.

"You want more pullups, you NEED more pullups" - CFJ (forget what issue)

Comment #11 - Posted by: Will Hunter at August 17, 2005 5:25 AM

Great picture

Comment #12 - Posted by: Wayne at August 17, 2005 5:26 AM

Woke up at 0435 hrs to catch up on the WODs that I missed this weekend.

21-15-9 reps
115lbs cleans
Rings dips

Forearm still tender, had to break the reps ups for cleans (5,8,8).This afternoon will due "Helen." Crossfit for life, great workouts.

Comment #13 - Posted by: Adrian D at August 17, 2005 5:48 AM

Ok, so it's a rest day...

But I farmers walked a 24kg kettlebell a half mile to and from the beach to train one of my clients. You farmers walk a kettlebell a half mile down the beach in Rio and you make a lot of new friends.

Comment #14 - Posted by: Josh Hillis at August 17, 2005 5:49 AM

After reading the FAQ page: Not to nitpick, but the Air Force didn't sanction "Air Force" style situps untill about a year and a half ago when the PT test changed... prior to then they used "hardcore" style situps during training and testing. I believe (and I'm sure someone will correct me if I'm wrong!) that the Marine Corps, Navy and Army have tested "Air Force" situps during their PT tests for quite some time now. Just thought I'd set the record straight.

Comment #15 - Posted by: Peter at August 17, 2005 6:24 AM

Just back from France after 2 weeks so no WOD but I did my own versuions with pull ups on branches, swings etc,shuttles on tennis courts and so on. Also the dvd was on my doorstep when I got back and it is compulsive viewing! Especially the walk on extras that give it real authenticity!!

Comment #16 - Posted by: Guy UK at August 17, 2005 7:13 AM

Now, *that* is a weighted pullup! ;-)

Keep it strong, bro!

Andy M

Comment #17 - Posted by: madsox at August 17, 2005 7:16 AM

I might feel up to Helen today. Lizzie seems to have kicked my virus' butt for now.
Besides, the elbow is up for some pull ups.
Say it ain't so about death by squat. I had serious DOMS last week from Cindy coupled with some sprints. On the plus side, my buns and thighs are now dead sexy!

Hopefully meeting Jeff and Mikki later today near the Tragic Kingdom. You come to OC and I'll do the same for you.
Dan's core strength scares me.

Comment #18 - Posted by: Ron N at August 17, 2005 7:43 AM

80# sandbag carry for a mile: 14:58. Only 40# to go....

Comment #19 - Posted by: kelly moore at August 17, 2005 8:56 AM

Strong work Kelly.
Keep on keepin' on!

Comment #20 - Posted by: Bob Cornute at August 17, 2005 9:12 AM

I'll be the one in bermuda shorts and black socks.

Comment #21 - Posted by: Jeff at August 17, 2005 9:12 AM

Go Dave! I wasn't introduced to CrossFit until I returned from Mosul, but am loving it ever since. Keep your head down and visit pad 12 to see my FB Reagan sign when you get a chance. Spread the word, I am introducing what I learned from John U and Mike Perry in Washington here in Okinawa, things are going good so far. Thanks to everyone for the motivation and instruction. We will begin posting when we become "reasonably fit", should be a couple more workouts.

Comment #22 - Posted by: Jim in oki at August 17, 2005 9:37 AM

That was you?
I'll give a call this afternoon. Big plans for me today involving a pool filter and backwashing!!

Comment #23 - Posted by: Ron N at August 17, 2005 9:37 AM

1000m swim

Comment #24 - Posted by: David at August 17, 2005 9:55 AM

6 rounds in 12 minutes of:

5 HSC, 95 lbs.
5 pullups
10 burpees with jump.

Supposed to do ten rounds, but I ran out of time . . . had to be at a meeting.

L-sit practice: got 20 seconds (not much, but a lot for me).

Comment #25 - Posted by: davidjwood at August 17, 2005 9:58 AM


are you a pool boy?

Comment #26 - Posted by: ediddy at August 17, 2005 9:59 AM

Can anyone tell me when is a good time to fit in some extra cardio work? It seems as though I'm so smoked after each CF workout that I don't (can't do) need anymore activity.

Should I do some after my CF or perhaps on a "rest" day? On my rest day I feel I owe it to my body to rest, but is that necessary?



Comment #27 - Posted by: tenacious "D" at August 17, 2005 10:01 AM

Had fun w/ the swings in Helen yesterday so I broke out the KB again today along with Lifeline Power wheel I just got in the mail.

3x10 snatches, l,r w/ 24kg bell
3x10 pike-ups w/ power wheel (knees on ground)
3x10 roll-outs w/ power wheel
3x10 alligator walk push-ups w/ power wheel

Comment #28 - Posted by: Tom Needham at August 17, 2005 10:03 AM


Great pic...there's nothing like "battle rattle" training. Weight+shallow breathing = smoke!


Comment #29 - Posted by: tenacious "D" at August 17, 2005 10:03 AM


Is your heart trying to jump out of your mouth after a workout of the day?

Are you shaking uncontrollably and having trouble speaking?

While collapsed on the floor, do you make a very distinct 'sweat angel'?

If you are accomplishing these you are fulfilling any 'need' for cardio. If you want to add more because of a sport specific need (triathalons, marathons, etc) you can add them on rest days or substitute them for WODs. But usually someone should be 'tweaking' the WODs until they have been doing them consistantly for at least a few months.

Comment #30 - Posted by: J Jones at August 17, 2005 10:28 AM


IMO it would depend on why you need the extra cardio. Are you training for something specific? If so, I would separate the WOD from anything else by as many hours as possible. If it's a BF issue then I would focus on dialing in the diet.

Clean diet + WOD = performance.

If it can work for me it can definitely work for you.

Comment #31 - Posted by: Will Hunter at August 17, 2005 10:29 AM

Ha! I beat you to it Will.

Comment #32 - Posted by: J Jones at August 17, 2005 10:30 AM

and I should have said " should NOT be 'tweaking' the WODs"

sorry, I'll shut up now.

Comment #33 - Posted by: J Jones at August 17, 2005 10:31 AM

J Jones - quick on the trigger. I'll get you next time.

Comment #34 - Posted by: Will Hunter at August 17, 2005 10:32 AM

Russ Greene--

Got a lot on the plate right now, and I know you're leaving soon. Probably won't be able to link up before your departure. Good luck to you back East, brother.

Hang Tough--

Andrew T.

Comment #35 - Posted by: Thompson at August 17, 2005 11:22 AM

Good luck with the pool. Wearing my CF East shirt as well. It's a good look.

Comment #36 - Posted by: Jeff at August 17, 2005 11:56 AM

I have a question about the wall ball target. The other day it said a 10 ft target. What exactly does that mean?
I started out 10 ft from the wall, threw the ball and it promptly fell to the ground 8 ft away from me. I run to it, run 10 ft away , throw it to the wall and repeat. I felt like an idiot. Then I figured maybe you mean 10 ft up in the air. So to clarify wall ball-
How far away from the wall,
How high up in the air is standard?
What is target in reference to?
Thanks, Kathryn

Comment #37 - Posted by: Kathryn at August 17, 2005 11:59 AM

gymnastics class tonight.

Kathryn, my understanding is that it is 10 feet high, from the ground.

Comment #38 - Posted by: Seb at August 17, 2005 12:02 PM

I feel ya. I do the WOD at about 4pm (right when I get done with work). I go home, do what I need to do, eat dinner, etc... then run about 2 hours after I eat. It seems to be working out pretty well, though there are still some days where I feel like my legs have gone through a grinder, and I skip the run. This is nice cuz it's not so hot out too. Anyways, that's what I do. I also usually have time to work in about a 40 minute swim workout before work.

Comment #39 - Posted by: Aaron at August 17, 2005 12:17 PM

oh yeah, man in picture = total badass

Comment #40 - Posted by: Aaron at August 17, 2005 12:19 PM

Just wanted to say thanks for the help yesterday w/the "Kipping". That's another reason I love this place... Down to help each other improve. Thanks again. D.J.

Comment #41 - Posted by: DJ at August 17, 2005 1:40 PM


Re: Scary... It should.


Comment #42 - Posted by: Dan Silver at August 17, 2005 1:42 PM

No problem DJ

Cheers, kempie

Comment #43 - Posted by: kempie at August 17, 2005 1:51 PM

making up sundays workout today

cfwu X 3
5 rnds 25-20# dbell thrusters/30 pullups
cfwu X 3

1 mile swim

Comment #44 - Posted by: dan van at August 17, 2005 4:19 PM

How the hell are you checking the comments if you're in Disneyland? They have wireless there?
Only at my own home/pool. and in certain movies with a "wacka-wacka-wacka" guitar soundtrack.

I wish that was all that scares me. Vegas looms baby!

Doing Helen today when somebody finally asked me what the hell those things I was doing were. I told him, between gulps of air, they were swings and that they work the enitre body. He was worried I was one of the "short bus" guys and was missing my helmet (his words, I swear). I told him I only need the helmet when I drop the weight on my head, and that usually only happens once a workout. I ended by telling him to check out
I don't think he's familiar with the internet.

Jonsey and Good Will Hunter:
Settle down boys. Go to your corners!
Then kiss and make up.

Call you as soon as I get out of the shower.
Unless you prefer a "muskier" version of me.

Comment #45 - Posted by: Ron N at August 17, 2005 4:39 PM

Awesome picture! Keep it up, bro!!

Couldn't rest...had to make up for a weekend on an island. Did Cindy: 14 rounds in 20 minutes- 4 round gain in a week. Looked at tomorrows WOD. Maybe I should have rested!! LOL

Comment #46 - Posted by: Skip at August 17, 2005 4:40 PM

Modified "Helen"

4 Rounds for time:
400 meter run
55lb dumbell swings x 20 reps
10 pullups (palms facing me)
20 pushups

Total time: 22:48:74

Not good times, but something to gauge for next time.

Comment #47 - Posted by: Adrian D at August 17, 2005 4:44 PM

4 rounds for time.
20 pushups
20 situps
5 pullups
800m run.
I'm breaking in another one of my brothers. The other left for college last week. Me 23:59, him 27:19


Comment #48 - Posted by: Jeremy at August 17, 2005 6:22 PM

RUN: Lincoln Park-5 Sets of Stairs 2 1/2laps Time 47min

REST 20min

40 Pull-ups
80 Knees-to-Elbows
80 55lb DB Thrusters
(Took 4 Sets of Each)
30 min

Comment #49 - Posted by: Matt Durham-IAFF at August 17, 2005 6:59 PM

OK - inquiring minds want to know...what the heck does chinup guy have in the o-ring on his vest? Looks like a solar panel with a lead coming off it. Could it be attached to a cooling device/under garment? A couple guys were trying something like that at Taqaddum last year. Also -whats with the two watches? Is one of them a pulse meter, maybe? (I have way too much time on my hands on rest days!)

Comment #50 - Posted by: miket at August 18, 2005 8:16 AM

It's an American flag, combat colors. Just a nice little sun flare on the picture

Comment #51 - Posted by: Seb at August 18, 2005 1:46 PM


Just saw this today. That's too bad. Hope your back stays strong.

Comment #52 - Posted by: russ greene at August 18, 2005 3:59 PM
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