First Tuesday in September, Crossfit Labor Day?

I should add: Crossfit has made my summer. Thanks all for inspiring!

This question might be better suited for the message board but here goes...
I'm trying to get some testimonials or lessons learned from operators who have deployed and trained with crossfit. I was just wondering how you saw it benefit you in the field and if there was anything you would add or subtract from your training regimine prior to or during deployment that you think would benefit. If you could email me I would be very appreciative.

Started up with the Macklroy before work today. Met at 6 and did some bench with him and the standard warm-up. It was nice to be back lets just hope I can get up and be there at 5:45 from now on.

Just getting back into the swing of things, work wise and WOD wise, after a short break. Went to Vegas and hung with Dan S. Good times, good food, good drinks. Gambling sucks.

Saw the pic from our boys in London. Looks like a good turnout, but where's the gloves and weight belts?
You're letting me down, Karl!

Ron N.- there were lots of glove wearing, belted up steroid monkeys training at the same time as we were doing the seminar..you would have been very proud. Lots of bench pressing, bicep curls and side lat raises!!

could someone please tell me the difference between the Hang clean and the Hang power clean as in the exercise directory ? or is it the same thing ?

Thanks!

Phil.

Crossfit Georgetown did Fran today with two 40 lb. dumbbells.

Russ Greene - 4:27, a 2:20 PR.

Crossfit Georgetown only consists of one person at this point in time. It is spreading, however.

Phil-
At Crossfit, anytime a 'clean' is specified, we do them as squat cleans. So a hang clean is to be done as a hang squat clean.

Hang means you start out standing with the barbell hanging down. Without the hang you are pulling from the floor.

Squat clean vs. power clean: These differ in the catch. In a squat clean, you catch it when your upper legs are below parallel (in a squat). In a power clean you catch it above parallel.

Hope that makes sense.

I was planning on another bwt sandbag mile attempt but my shoulders are so tight and sore from the recent workouts of dips and pushups I would not be able to hang on to the bag as usual. Maybe tomorrow.

105# OH butt to ankles squats: 8/7/6/5/4 - haven't done these in a while, went much better than expected.

3x10 52# kb rotational deadlifts

3x6 janda situps with arms straight overhead

Tabata 72# two hand kb swings to chin height = 12 on all rounds. These are killer. My hams are absolutely fried. Very tough on the hams, grip and lungs.

Yes, good times with Ron Nelson at the Mirage. Tip- If you guys like Vegas 'pool scenes' the Mirage's pool is really nice and has lots of shade. That said, if you have a butt-load of tattoos, just leave your shirt on and avoid the stares.

-D.

Russ:

dont worry CrossFit PR started with one and now we have 3 full timers and a couple of part timers...

never mind the heat and humidity

Executed Sunday's WoD today @ 29:00 as Rx'd:
- Completed ~ 1.8Km
- Sets were broken.
- Additional 25 assisted HSPUs.
- Additional 24 kipping pull-ups.
- Additional 30 dips (10 weighted).
- 55 inclined militaty sit-ups.

Did the 30 MUs today in 21 mins, first time with rings available. The remainder of the workout was my favorite: we got rid of 3 machines from the team gym to make room for our CFing action. I would like to get rid of all of them, but its a start. Why would anyone ever buy a Deadlift machine????

Awesome Russ, I got Crossfit Lehigh started. There's 3 of us. My roommate started yesterday with KB snatches. He can't get up right now because his abs are so fried. Guess he's sleeping on the couch tonight.

tried yesterday's WOD today. saturday/sunday were my first two crossfit workouts, so it was quite rough. the main problem with the dips was that my inner chest was killing me. it felt almost like the muscle was going to come right off the bone. has anyone had something like this happen before? it only seems to hurt when i try dips, pushups, bench press, etc don't hurt it. any comments, ideas, etc are appreciated.

What is a suitable sub for Double-unders?

What is a suitable sub for Double-unders?

Completed "Tabata Something Else" for the WOD today. Thighs and Lungs were burning.

Hey, mike. Yes, I've had that happen, and it still hurts several months later. Of course, not doing dips b/c of pain makes it harder and harder to do dips as time goes by. I've been slowly working them back in to my warmups (not full ROM yet), have started doing supports on rings, and will probably do dips with assist and see how that goes.

Try posting your question to the board. I don't have any informed answers, sorry to say. I think I'm just weak and pushed too hard during a few chesty workouts in a row early on. Maybe work pushups (even better on rings) and double the reps (or triple) and eventually the strength will come.

I have been subbing pushups when dips come up, although before these last couple of weeks, my impression has been that there really haven't been that many dips over the last several months compared to the several months before that. (Or maybe those were some WODs I missed.)

A tight chest (slouch, shoulders pulled in) may have contributed as I had never done dips with full ROM, so my chest wasn't ready for it. So maybe stretching, too, is critical. The dislocates and inlocates I have been doing with a PVC pipe seem to be helping there.

Good luck,
Rene'

Did yesterday's 30 Muscle-ups WOD, but sub'd the 120/120 Pullups/dips.

21:40
Used gravitron with 40# to 100# of assistance (BW=195). Broke up into 12 sets of 10 PUs and 10 dips. Next time, try regular (bodyweight) PUs and Dips, 30 sets of 4/4.

Thank you very much!