September 2, 2005

Friday 050902

Rest Day


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Emerald Isle Vacation

Welcome CrossFit Rockford.

Posted by lauren at September 2, 2005 7:26 PM

Let's go, Suggs!

Comment #1 - Posted by: TKlink at September 1, 2005 8:05 PM

I still have a sore neck after doing all those dips this morning. Is there any particular sort of stretching that we should do after maxing out on dips?

Also, this is a long shot. Anyone know of any gymnastics workshops in Melbourne, Australia? This month's journal has got me inspired.

Comment #2 - Posted by: Matthew Townsend at September 1, 2005 9:32 PM

I tweaked my neck on a previous dip workout. It hard not to tense your neck muscles while forcing out some dips. The pain will come if you're unable to keep your head still. Jerk your head around while straining and you're in for it.

Comment #3 - Posted by: Sandy S at September 1, 2005 9:54 PM

fantastic Journal (as usual)!

also, my prayers are with all those affected by Katrina.

Comment #4 - Posted by: ediddy at September 1, 2005 10:15 PM

I'm with you, ediddy. Watching the unfolding chaos from this hurricane has really made me grateful for the simplest things. My heart goes out to all those suffering through such a horrible event.

Comment #5 - Posted by: Ronnie at September 1, 2005 10:25 PM

Sorry if it is somewhere really obvious but i havent had much luck finding details of each of the frequently occuring WOD, fran etc all the girl named ones...

If anyone could give me a link or direct me where to find a description of each of them i would really appreciate it!



Comment #6 - Posted by: Phil at September 2, 2005 12:16 AM


Look under Friends of Crossfit, first on the list is Lynne's Official Crossfit FAQs.

Comment #7 - Posted by: dru at September 2, 2005 12:27 AM


Comment #8 - Posted by: J Scott at September 2, 2005 12:33 AM

Darn slow fingers.

Comment #9 - Posted by: J Scott at September 2, 2005 12:34 AM

Anyone in the Harrisburg PA area that does cross fit and would like a great place to workout shoot me an email. I can hook you up.

Comment #10 - Posted by: John at September 2, 2005 1:37 AM

Just a quick post from the United Kingdom. Taught the first ever Crossfit clinic yesterday in Stratford which is in east London. Clinic focused on Olympic lifting technique with a little Tabata intervals thrown in for fun;) Great turn out. We had people from Scotland, Australia, Wales, America, Turkey, and areas from all over the UK. Every time I go to a Crossfit function I am amazed at the diverse and talented people that are drawn to this program!

To the guys at Crossfit UK Andrew, Karl,Davie, Ken, Steve etc. etc.... Thank you for the opportunity and especially your hospitality. Look forward to doing it again soon.

To all that paricipated, a big thank you. You guys made my job easy!

Comment #11 - Posted by: Steve Seapker at September 2, 2005 1:58 AM

Damn you Steve......i can't walk! SWEEEEET!


Thanks for coming over and taking us through it all! Last night rocked and have had nothing but very positive feedback from everyone!

Learned a lot and met loads of cool people! Here's to the next one!

Oh yeah.....i thought Tabata's were only 20 secs long you cheeky B@$#@&.....!!!!


Comment #12 - Posted by: karl at September 2, 2005 2:18 AM

Nice to meet you Karl & Steve, thanks for organising and running the seminar. I will be practicing my snatches in the gym, just as soon as I get proper leg function back!

I'm glad I'm not the only one whose legs feel like jelly today....



Comment #13 - Posted by: NickT at September 2, 2005 3:18 AM

Yep, thanks to all concerned who made the seminar an awesome way to work up a thirst. Would be happy if my legs still felt like jelly. Unfortunately they have solidified into something a little more like lead.

Steve, really enjoyed your instruction - keeping it real simple makes it easy for those of us that aren't very bright but lift heavy things (or try to).

Andrew, Karl, Davie and Gally was great to finally meet and I look forward to a bit of bonding through shared pain very soon. To everyone else - damn that was fun and hope to see you all at the next one.

Cheers, kempie

Comment #14 - Posted by: kempie at September 2, 2005 4:11 AM

Emerald Isle! I live in 30minutes from Emerald Isle...

Comment #15 - Posted by: Andy at September 2, 2005 4:16 AM

Emerald Isle is (oddly enough) the place where on vacation I first got into CrossFit. My brother the carnivorous corporate lawyer suggested that I try it with him. After two workouts I was hooked. Now it has spread to our stepbrother and his wife and two of my friends.

Ain't no stoppin us now! Here's to CrossFit and Emerald Isle, both jewels in the rough that you want to share but also don't want to be discovered so much that they're spoiled by the masses.

Comment #16 - Posted by: John Wiseman at September 2, 2005 4:40 AM

Ain't no stoppin' us now!

(Who wants a beer bong?!)

Comment #17 - Posted by: emily h. at September 2, 2005 6:26 AM

Today I did my invented 20 min. ab workout:

5 sets of:
15 sec Samson stretch x 2 sides
45 sec. of side bends with 25 lb. dumbbell x 2 sides
60 sec. of sit-ups
60 sec. of leg lifts

Ouch, my coccyx.

Comment #18 - Posted by: kevindhodges at September 2, 2005 6:28 AM

Next time a Crossfit group hits NC you should let us know and we'll come out and crossfit on the beach. Talk about getting some stares.....:-)

Comment #19 - Posted by: Jason C at September 2, 2005 7:15 AM

Sounds good, Jason. Hopefully next August!

Comment #20 - Posted by: John Wiseman at September 2, 2005 7:45 AM

The height of beach fashion . . .though I'm thinking somebody must've air brushed the empties out of the picture.

Comment #21 - Posted by: David T. at September 2, 2005 8:23 AM

Guys- were scattered but when we got togther for the beach trip- we were out there everyday doing the WOTD because my older brother brought all the equipment needed. We had people drinking beer looking at us in the other houses like we were crazy. It's a matter of time before something crossfit officially hits NC. We have way too many people here in the military and otherwise for it not to spread!

Comment #22 - Posted by: joe kilpatrick at September 2, 2005 8:25 AM

Shoulders, chest and upper back real sore from yesterday's ring dips....

3x5/5 two hand 25# cb parry casts
3x5/5 two hand 25# cb arm casts

52# kb snatches: 7/1/6/2/5/3/4 per arm, 1 minute rest between rounds. No callous tearing or stingers. Yet.

3x10 Janda situps with arms overhead, feet planted on floor. Easy until halfway through the last set then I started to struggle; I couldn't stop my feet from coming off the floor about an inch to finish the movement.

Comment #23 - Posted by: kelly moore at September 2, 2005 8:47 AM

Weightlifting today ...

3 Squat cleans & 2 Jerks, 8 sets (incl. pressouts)
Back Squat 5 4 3 2 1

Around 55 minutes

C&J 30, 34, 40, 40, 40, 44, 44 and 50 kg. Squat cleans smooth: under bar and up in smooth movement. Last three sets 8 pressouts, important for strength and stability.
BSQ 50kg, 5 and 5 reps. BSQ up and extending calves. Smooth and fast.
Crossfit warmup, incl. PU ladder & 400 m run. Ended with empty barbell lunges and jump squats.

Experience-1: C&J two days before volleyball make me feel powerfull in jumping, hitting and stable in the defense. I feel due to the many squats and the increasingly heavier weight.
Experience-2: Key is the slow weight increase, to warmup legs and find optimal "heaviness".

Comment #24 - Posted by: igortorfs at September 2, 2005 8:49 AM

Even though it's a rest day, had to get a run in to make up for the fact I'll be on a plane tomorrow and exercise will be tough to accomplish for the next few days.

Easygoing 5K with Graham. Time: 31.21

Sorry I'm gonna miss Painstorm V at Brand X tomorrow.

Comment #25 - Posted by: Ronnie at September 2, 2005 10:00 AM

I love Emerald Isle. I used to run from my beach house to the pier on my summer vacation.

Comment #26 - Posted by: David B. at September 2, 2005 10:25 AM

Emerald Isle is awesome. Can't wait to get back to the warm waters of the east coast sometime.

Comment #27 - Posted by: Adam B at September 2, 2005 10:53 AM

Since I half-assed the ring dips yesterday I did "J.T." today. 13:33 I hope there are no dips tomorrow.


Comment #28 - Posted by: Jeremy at September 2, 2005 11:10 AM

Been "away" for a little bit and not able to workout/post much. Did manage to run trails behind our new house today (1600 vert feet up and down in about an hour). Also got rid of a few thistles for Kelly. More info on where we've been:

Comment #29 - Posted by: Steve S at September 2, 2005 11:42 AM

My parents and Aunt/Uncle have 2 houses side by side so we have an annual EI vacation. With no internet access at the beach this week, we (brothers, cousins) had a great time with the workouts we could do with nothing but rings , dbells, and kballs. Did Tabata +sit ups (saw it before we left), Couplet of 1600, 800, 400 run and thrusters (which I will call Bryson as my cousin's wife smoked it at 15 flat) run 5k (22 min), cindy, Fight gone Bad Helen, and 10k run. Only one rest day, felt great every day so kept going.

Also managed daily ocean kayaking (had a 7 foot shark swim around the boat when i was 3/4 mile out - very eerie), chasing kids, digging holes for kids (crossfit shoveling) swimming, and put up 6 snow fences, played golf,etc. Very active week, turned on 4 skeptics to xfit!

Comment #30 - Posted by: Jeff K at September 2, 2005 11:52 AM

Just got back from the CrossFit London Seminar..12 hours to get home.

Steve, you are the man!! My legs are like hammered SH*T!

Andrew, it was great to finally meet you after so many emails.

Karl, Graham, Gally....good to see the boys again.

Kempie, Ken, Julian, Leo, Guy, Ger,....and everyone else whos names I have forgotten but who were there on the night thank you all so much for being there and making the first seminar so successful!

Comment #31 - Posted by: DavidE at September 2, 2005 12:16 PM

A "shoulder engagement" WOD:
3 rounds for time of
5 clean & jerks, 115#
15 pull-ups
TOTAL TIME=16:47 (5:06/5:57/5:43)
Planned on 7 rounds but I was more worked from this week than I thought! Really concentrated on the shoulders per this month's CFJ.

Comment #32 - Posted by: jdg at September 2, 2005 12:16 PM

Upper back is killing me from yesterday's WOD.

Together with my broker (John W. above) we've been going to Emerald Isle since we were born. It's a wonderful place for a family vacation. Uncrowded beaches, good eats and plenty of places to do Tabata squats.

Comment #33 - Posted by: Jamie W. at September 2, 2005 1:00 PM


To all who came: wow you were amazing.

If your legs are sore, or hurt or wont work... its just Greg and Laurens way of reminding you to work on handstand push ups, pull ups, dips......Pain? Thats just weakness leaving your body.

Comment #34 - Posted by: andrew UK at September 2, 2005 2:35 PM

Yeah Andrew I figured that. Hit yesterdays WOD today, pain hasn't quite left the body yet but it is closer. Has moved from my legs and is now comfortably residing in my shoulders and arms!!

Thanks again for a cracker seminar.

Cheers, kempie

Comment #35 - Posted by: kempie at September 2, 2005 2:49 PM

Matthew, Try the Wharton's Stretch Book. There are a couple of versions available on Amazon. All are good. Their stretches will fix up your neck in no time. As an alternative, Pain Free by Pete Ecosgue is good (I don't think I spelled his name right). Different style of stretches in Pain Free - more passive. Wharton's are active isolated stretches. Or you could ignore it ala Dr. Sarno. All work. Jack

Comment #36 - Posted by: Jack Heath at September 2, 2005 3:17 PM

Another thanks to Steve & all the guys who organized the London seminar - great event. There is still currently lots of weakness leaving my body!!

Comment #37 - Posted by: GuyE at September 2, 2005 3:51 PM

tabata this - 41

squats - 18
pullups - 2 (ugh)
pushups - 7
situps - 8
rower - 6

then 1mile run ... 8:45

aiming for 50 by year-end

Comment #38 - Posted by: larry at September 2, 2005 4:56 PM

How about a workout named in honor of the ultimate triumph of the human spirit over adversity i.e. the survivors on day 5? of Katrina's aftermath?

Comment #39 - Posted by: Mark at September 2, 2005 11:40 PM

OHS 155x3,5,5,7 SN with barx6,6,6,6
Jerks (split) in rack 135x6,6,6,6 alternating legs each rep trying to actually do jerk instead of mod PP.
Fran again 4:15 (5 sec PR)

Comment #40 - Posted by: craigv bwt 187 at September 3, 2005 5:51 AM

surfed like king k!

Comment #41 - Posted by: David_Seattle at September 4, 2005 8:14 PM
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