I lost track of the days and logged on to see what pain and torture lies ahead for us. When I saw it was a rest day, My shoulders suddenly felt much better.

"mfbunch", we're all addicts! That's why we're here at midnight reading this. Gotta love it!

This is way off topic, but since this is an off day....a "Crossfit dating forum" should be started. It would ne a great way to meet members of the opposite sex that have the same interest (ie. pain and torture!).

Hi all,
Active recovery bout of exercise

Jon Upright row and press 55#'sx80 reps. Duration 5:30. Note: I was surprised how elevated my HR got from this bout.
TTFN

I am definately in need of a rest day...so..sore..75 Cleans....harder...than you would think!

Excellent!

What is windsofchange? A news forum or something? Hmmm, maybe i should read into it futher....

This CF seminar is a freakin' good time. To those who can make it in the future, do it.

I will definitely be in rest mode tomorrow...

Man... We didnt do yesterdays workout. Is there something wrong with our group if we make a make-up days workout harder than the one we missed? Today we did Linda for a make-up of saturdays WOD. I don't know what I was thinking when I said it...
-CF Japan-

Will do Friday and Saturday's WOD's today. Been gone for 2 days.

three mile jog for active rest...I have some lactic acid for sell. My thighs are screaming today...I love this stuff.

thank god! my shoulders are screaming this morning!

That's how I feel after the last four days at work. One to go.

-D.

I am here working away and missing another seminar. I suspect folks are meeting each other, pushing each other harder, and getting to see the real flavor of Crossfit. The family we are all a part of is very very real. To all the faces I did not get to meet, see you atthe next one. And my friends I have not seen in a while, train hard....see you soon.

I learned all kinds of things today: My muscle up transition technique definately sucked. And thinking back now, I was prob going way too slow on my false grip pullups.

So today I tried just working the transition. I set the rings right about nipple level and then did muslce ups from a squat using leg assistance. Basically a swquat/false grip pullup into a really deep dip. I realized in doing this that I really really had no idea what I was doing during the transition previously. Also I realized that the dip is an inch or two lower than I was going, and the pullup is an inch or two higher than I was doing with a false grip.

Today's workout:

squat/false grip pullups into deep dip (leg assisted muscle up) x 5

just the transition (i.e. the middle 4 inches I was missing, leg assisted) x 5+2+5+5+3

Muscle Up Attempts: 3

False Grip Pullups x 3
Strict Pullups x 5
Tuck Pullups x 5

L-Sit x 3 seconds x 3
Tuck Sit x 30 seconds x 2

Finished w/ some gripper work for fun:
Captains of Crush Sport x 3L&R
Captains of Crush Trainer x 1L&R

I feel like I am SO CLOSE to being able to do a muscle up. If I practice the transition more, and maybe do some more false grip pullups - pulling a little higher and faster, it's in the bag.

Josh, any chance of getting a video of your MU attempts on the digital coaching thread?

whoo, what a doozie, 21:35 w/ 90 lbs.

I was'nt ready for a rest day, so today I combines some of last weeks workuts that I missed:

5 rounds of:

Push press 1/2 bodywieght x 15
Rope Climb
95lb squat x 15

I had to reduce the wieght on the push press after the third set, and I only managed the rope climb through the first three sets - my rope is very skinny.

After this, and yesterdays squat cleans, my legs are definitely cooked.

Hey...got my firstset of four consecutive MUs today!

Was out of town - ran 8 miles in the NC mountains 1:05

active rest , played soccer with the boys

Last day of the seminar, we had a punching drill and a kicking drill with John Hackleman! Awesome and it was very taxing! Nice getting pointers from someone so well known, just as on other areas of skill Coach and Lauren bring into CrossFit.

Where else does this happen? My guess is NO WHERE!

Also pulled multiple sets of kipped pull ups and watch several of women get their first kips. Exhilerating.

All the coaches - really I can't name them all lest I forget someone - were GREAT this weekend. HQ - You rock. Affiliates who sent reps - much appreciated. Brand X coaches, you know I love you!

Didn't do the WOD's that I missed. Instead I worked on my WFD throwing. Will start back on the WOD regimen for tommorrow's WOD.

Rest day is a welcome sight, back is a little sore from Saturday at Rainier CrossFit. Ripped a callous,got my first backward roll to support, it was a good day...

What a fantastic weekend. I already could tell that the CF community was a special bunch just from the net, but to meet many of you in person was priceless. I learned a TON this weekend and I can't thank you enough for it. I look forward to seeing you all again someday. And any time you are back in the SD area, you are welcome at CF ST-3.

rowed 5K (20:40 AHR 161) to loosen up after doing the pullup WOD.

Got home at 11:00pm after driving back from the seminar.

The 8+ hr car ride was not as bad as I expected. I am sure I can expect some delayed onset muscle soreness. If you don't hear from me in the next few days - I will probably be on the floor, trying to reach my 'Life-Alert' button.

The seminar was Amazing.

Welcome back Mr. Jones.

-D.