Outstanding video. Poor Nicole seemed to be suffering about halfway through. Best squat I've seen since Lani Lau.

Playing catch up still. Not that anyone noticed.

I'll be going now.

Yeah, I really want to say thank you for posting videos from the seminar for those of us that could not make it. I can't wait until I can get such awesome training first hand at a future seminar. I'm going to go practice my squat right now! :)

The instructional videos have been great for the last several days. Thank you.

Yes, great video. Really opened my eyes to how important hip flexion is. I am going to really start working hard on my flexibility and ROM, hopefully that will keep me from suffering the joint soreness I have in my legs right now...

Gotta love the Cato Institute. Throw "carbohydrates" in there as well. You will find gems like this one: http://www.cato.org/pub_display.php?pub_id=2525

Tyler

hmm... missed tuesdays workout. gunna do...

3 rounds of:
10 windshield wipers
20 pull-ups
30 squats
10 cleans 75lbs

that should be a WOD...

-CF Japan-

Vince: cut the pullups in half, and double the clean weight, and you're on . . .

I now know that I am still an "immature" squater!
CATO is a good!

Gotta love Cato.

re: Squat video...that is exactly what ive been directing much of my attention to lately. my limiting factor right now is hamstring flexibility, but ive also noticed that my stance was a bit narrow for my size. its coming along but not quite there. and Coach's explanation made my weak backsquat perfectly understandable on a mechanical level...my weak posterior chain forces me to lean forward to compensate which puts the weight on a much greater moment arm which equals hard to do back squats.

Victor Davis Hanson

Great video. Not a huge fan of Cato. One out of two ain't bad.

I've worked at a few think tanks in DC. There seems to be one for each political leaning, Cato being the libertarian standard. How many of the people who like what Cato has to say on gun control and overpopulation also agree with drug legalization, gay marriage, and there vehement opposition to any form of mandated national service (draft or otherwise)?

Ater looking at Cato check out Heritage, Brookings, Carnegie, CSIS, RAND, and some of the other alternatives out there.

I have to second the distaste for the Cato boys. While they may be introduced as a rational organization, they often use limited scope in their analysis to make it fit a libertarian viewpoint- one which is frequently reasonable, always thought provoking, but is nevertheless inherently myopic. While popular science often turns out to be bad science, that's not always the case. Stick with Carnegie and Brookings, in my opinion, if you want something a bit more sensible.

That being said, their analysis of social issues like gay marriage is a bit more reasoned, from the viewpoint of a burgeoning scientist. Or maybe that's bias. Whatever.

This just in.
Was inspired by the video (all 5 minutes of it) and went to the gym to try it out.
Did Cindy (she says, "hi") for 11 rounds.
Nothing earthshattering, but my squat form was way more "mature" than before and my hams were engaged moreso than in the past.
It may have also solved my mysterious achilies promblems.

Dare I say it; I love you Coach! Don't tell the Governator!

davidjwood-

i dont know about doubling the weight on cleans. but we can double the reps? pull-ups remain... hahaha, sorry. thats one of the best parts of these workouts.

Awesome video. I have an immature squat. Yikes. I thought I was doing so good.

Cato: Hmm... be careful, and evaluate what you read. There is definatley an agenda here. Try "school violence," for example, then compare what they write with the self-report studies published in the Sourcebook of Criminal Justice Statistics. I was going to post a long rant, but I figured if anyone was interested, they could email me instead.

I read on here recently the suggestion that we should give blood after our third WoD, just before the rest day.

So that's what I've just done.

The nurse taking my blood pressure and resting pulse said "How do you keep so fit?"

I smiled and gave him a back copy of the Crossfit Journal. :)

I looked back at the last 2 weeks of training and realized something.

During the last 2 weeks I:

Set a PR in Muscle-ups
Set a PR in Pull-ups
Set a PR in Squat Clean Max Weight
Set a PR in Helen
Set a PR in Fight Gone Bad
Set a PR in Front Squat Max Weight
Set a PR in Over Head Squat Max Weight
Set a PR in Cindy

Most were small improvments, but there were a couple break throughs. I have been doing the workout of the day regularly for 11 months. How many programs would still show improvement in so many areas this far into training.

Aaron wrote:
"How many of the people who like what Cato has to say on gun control and overpopulation also agree with drug legalization, gay marriage, and there vehement opposition to any form of mandated national service (draft or otherwise)?"

Um....me. :)

You asked.

GREAT JOB AHMIK!

Great video, she was doing 5+ minutes of very slow bodyweight squats...maybe it's down for a WOD soon...."Do squats with a 4-2-4 tempo for 20 minutes then fall over and grab your burning legs" heh

Skipped yesterdays WOD going to do the WOD from 050924 today and also something I saw over at Mike Mahlers website (KB circuit but since i don't have one i'll just have to use a DB) Should be a fun day.

congrats ahmik i set a PR on Cindy the other day too, psyched me up! (not to mention the enormous amount of DOMS in my lats)

Awesome work Ahmik!!!

Great picture on the main page. Great video.

Did Cindy this morning - worked on ROM for Pulls and Squats.

Thanks!

Aaron wrote:
Tim:
"How many of the people who like what Cato has to say on gun control and overpopulation also agree with drug legalization, gay marriage, and there vehement opposition to any form of mandated national service (draft or otherwise)?"

Um....me. :)

You asked."

I have to second that viewpoint. Gotta love Cato ;)

Glad to see some other Cato dissenters. But hey, we're a diverse set of hardworking muthas!

Cato. Standard, well funded libertarian dogma. Rational and scholarly sure, but frequently misused by politicians and pundits for their own agendized purposes.

You know it's possible to be liberal and against gun control, FWIW.

Surfed the last two days. Need Yoga this morning and WoD later. The great thing about Crossfit.com: I have three Wods to choose from.

big loop 32:33 (PR)

Flight PT: 6 rounds for time of 20 pushups, 20 body rows on a 30" bar, 400m run.

I just realized I'm anxiously counting down the days til the Dan John Crossfit Live.

Congrat Ahmik!

Well played Ahmik,

Nice one Ron me ol' china plate, good to see you back...

Bought myself a weighted vest today.......bodyweight drills are gonna be sucky from now on.......ouchy!

Excellent video. I think I'll do my squats in a dark closet until I improve.

I'm trying to figure out how to take a video of myself doing squats, and then superimpose it on this one (after scaling my 6'2" frame). That'd be a cool tool to directly ID errors in technique.

I know it can be easily done with still pictures. Maybe try that first.

San Diego Women!!! To all of you interested a few of us are getting together tomorrow (10/1) at a local park for a wod and form practice. Please bring a broomstick. It should be a good time, and hopefully we can keep it up on a weekly or at least bi-monthly basis. Hope to see you there!! See this thread for more info or shoot me an email:
http://www.crossfit.com/discus/messages/3499/14312.html

Took APFT yesterday. Went on extended scale after gaining 30 pounds of muscle through crossfit.

83 push-ups in 2:00
93 Sit-ups in 2:00
13:14 two mile run

This might sound slight to some of you out there, but my goal was to make 300, I made a 317 and attribute it to crossfit and KB. Thanks.

RLTW

awesome videos lately, did my 1st handstand pushups (3 using the wall for balance) after watching that handstand video.

I look forward to checking the video (can't do that at the office, even on breaks!)

Another few things about Cato. They, do try their best to be consisent. I was a bit surpised to see them mentioned on crossfit, though that list of issues list was very selective. In addition to their defenses of gay marriage and drug legalization, they are also some of the harshest critics of our military policy and the GOP's love of spending.

If you don't know about the Cato Institute, check their "Hot Topics", In particular "GOP Spending" and "Exiting Iraq" are eye-openers. "Terrorism" ain't so bad either.

Great Great Video.

the Cato Institute always is very thought provoking.

Karl, me ol' son!
Yeah, I was afraid my squat had gone all Pete Tong, but watched the video; Bob's yer uncle; form recovered! Miracle, that!
I still don't need a weighted vest. My vast midsection is quite adequate and is slowing my push ups to a crawl.
On the bright side, my arms are getting pretty buffed!

I always thought the term "think tank" was somewhat of an oxymoron.

I love my Crossfit WITHOUT politics.

Should have said "doctrine" not "dogma." Libertarian doctrine.

Let's keep this great website pure and great. It's about fitness. There are plenty of chat rooms out there dedicated to politics (Cato Institute) and discussions of whether or not God wrote the Bible (two-week old discussion).

This website is about whatever the Glassmans want it to be about.

Great videos recently! Thanks for those.

Are there any supplemental exercises, drills or stretching routines to use to accelerate moving from an "immature" squat to a "mature" squat?

Making up yesterday--

Michael, substituted the run with 1000m row. Did back ext. on swiss ball with feet secured under a shelf. Situps done with nothing holding down the feet.

:26::23.

Karl, good point about form the other day on "Cindy." You mentioned not doing the kip; that is definitely tough and I will be sure to give it a try next "Cindy." One thing I tried this last time was to keep the kip, but to pull as high as I could. Remember Rob at the seminar? His pullups were up to his waist!! I figure this could help develop a muscle-up, and later, some of the stuff like popping from one bar to one higher, etc. Keep up the great work.

Mike Joyce

Ahmik,
Congrats. Closing on two years for me and had the same kind of progress the last two weeks.
Today:
7 rounds of 20 pull ups
1 minute rest between rounds.

Hey Coach, awesome link to the ring swing site! We're down at those rings every weekend. Gave me some great new ideas to try! Thanks!

OLAD Standing press
120 for 5
135 for 3
150 for 2 sets of 2

Steveo

Thanks coach and Lauren for the squat video. That is awesome. Each time I have seen Lani do it at the seminars I learned a ton. But having Nicole in the privacy of my own living room to watch when I am able to stop, rewind, etc, is awesome. I watched it three times in a row already!

"Fractured Fran"
5 rounds for time:
9 thrusters, 2x 40# dumbbells
9 pull-ups
TOTAL TIME=6:05 (0:42/1:02/1:28/1:29/1:23)
best Fran (w/ 95# barbell) is 6:38.

i second vsand's request. drills to develop a mature squat from my decidedly immature squat would be great. i know it's gonna take time, but id rather it be time used effectively.

of course, now that i've asked, i guess i should do my part and check out the Message Board and old CFJs.

and just before i posted this, like a good CrossFitter, i used the Search function on the Message Boards and found this gem of a thread: http://www.crossfit.com/discus/messages/22/10520.html ...immature squatters, check it out.

Curiosity,
Lisa is always saying I should do as prescribed. Well, I redid yesterdays (not exactly as prescribed) minus the tire carry and push-up. {Run 1/4 mile, leg raisex50, and GM's w/20 kilosx50}x3. Duration 17:45. The run was the challenge.
Until tomorrow...

another pretty good one w/ suggestions...

http://www.crossfit.com/discus/messages/27/10508.html

Fans of the more anti-state positions staked out by Cato and real libertarians everywhere are encouraged to check out these links as well:

http://lewrockwell.com/

http://antiwar.com/

This is not an endorsement of views expressed.

i love crossfit but could live without the politics. personally i agree with some of what cato promotes (allow gay marriage, pull out of iraq, republicans are hypocrites on spending) but disagree with more. do my views exclude me from crossfit? i can't tell which of cato's views the glassmans adhere to and which they don't, nor do i care. expertise in physical fitness does not make one a political leader.

perhaps the glassmans should start a second site for their political followers and leave this one to the broader community of fitness lovers, regardless of race, creed or party affiliation.

alright, all the anti-politics comments are starting to get to me. all Coach did was post a link. and he did it in the knowledge that we are all mature adults capable of forming our own opinions. if you agree w/ the content of the site, you have articles to enjoy that share your beliefs...ammo for your arguments. if you dont agree, its food for thought from a worthy adversary...a 'close to your friends and closer to your enemies' kind of thing. in the end, its Coach's site, and he can and does post whatever he likes, so chill.

I just found out about this site. I am certainly no athlete and never have been, but I do believe it is a good idea not to sit around and let your body degenerate into an amorphous blob of fat as you age. Therefore, I have been doing a lot of independent study on health, nutrition, and fitness. For some time I have been looking for a website like crossfit.com, I am glad I have found it.

As for the politics, I think the CATO Institute is a bit silly, but they are principled, but unfortunately, they are paid to push a certain ideology so their research is a bit skewed. But as long as the owners of this site keep up the good work, I don't care if they use their popularity to get folks interested in their politics.

ediddy kind of beat me to the punch on this but I thought I'd add my $.02. I find it interesting that there are some political links being posted. I've been looking at this website for a long time and there always seemed to be an underlying current of politics although it wasn't really discussed. I often thought, "I wonder what their beliefs are?" So now that there have been some links posted, I am intrigued because it gives me a better idea of what influences Coach's values.

Do I always agree with what I read on these links? No, but I do find it good food for thought. In same vein as ediddy's post, no one make us open a link and we can all make up our mind as to whether we agree or disagree.

I do hope that now that politics is coming up on this site will not lead to a disintigration of the respectful tone of discussion that happens here and that no matter what people in the community believe they will be accepted and respected as long as they show the same respect in their behavior.

I love chinese food and all my chinese goods purchased at Walmart, but refuse to endorse communism as a form of government. I read the Washington Times but am not a moonie. I read the Post want ads, but ignore their editorial position. Lord only knows what the folks who design the clothes I wear do for entertainment in the privacy of their own home. I still eat french fries. I don't automatically change the station when the Dixie Chicks come on. OK, I lied, I do change the station.

I smile when I see coach post a link to the Cato institute. It rounds out the picture. I've had people from other forums that I hung out in for years, where they de facto assumed everyone was in moveon.org (I'm not), tell me they can't go to the crossfit site because it's too militaristic. Good. Stay away. Caveat emptor even when it's free.

Rocky, don't worry, your doing the Three Bars of Death will not be confused as a statement of support for the Cato Institute. :-)

Perhaps an example of how discussions of politics and religion are divisive (bad) and exchanges of feats of strenths (fitness) bring us together regardless of race, color, political or sexual orientation, etc.:

Politics: "Bush lied about all things Iraq and did cocaine in college and yet still has the support of millions of people. Kate Moss did cocaine and she's now unworthy of endorsing really small undergarments." (People get really pissed and think I must be a Euro-loving Frenchman.)

Religion: "God did not write the Bible (I challenge you to show me one verse in the Bible where he claims to have done so.) and the Earth is not flat." (People get pissed off and offended and call me a heretic.)

"Last week I set a PR on Fran!" (People get psyched for me and post congratulatory statements.)

Like I said: Let's stick to fitness.

TKlink, the only behavior you can control is your own.

You threw up two strawmen examples that were inflammatory, and don't fit the tone of this board. I can discuss politics all day and keep the discussion civil and respectful. It takes discipline and respect, kind of like crossfit. The respect we've developed for each other ought to allow us to meet on terms outside fitness and keep the tone.

And I also have amazing powers to ignore others when I choose. I suggest you follow my lead.

While I come to Crossfit for fitness info, I have no problem at all with Coach and Lauren posting non-fitness links. They could link to the Drudge report or zen.com for all I care. I click on the links that seem interesting, and ignore the rest.

After the varied, functional and intense mental exercise on these rest days, my brain is pushing the pukies... Keep it coming coach.

Vince:

OK, I can double the reps on the cleans (actually, in my current (sucky) condition, that would be enough to make be start to suffer, even at "only" 75 pounds).

20 pullups is going to kill me, though.

I'll go for it tomorrow, and see what I can do.

Did a workout from about a year ago to compare time & overall feeling.
10 deadlifts (155#) and 25 box jumps, 3 rounds.
4:55 (year ago was 6:44). Only difference was using a 20" box, not 24".

Leanne followed with 65# dl's and step-ups (no jumping allowed yet). 4:53.

MikeY, you have given good suggestions about respect and discipline but you've also provided strong support for my case of why we should stick to fitness.

What you think are inflamatory "strawmen" examples are to me simply statements of fact (Bush lied, did cocaine in college... Kate Moss did cocaine... The Bible was not written by God... The earth is not flat).

Only the last statement of fact ("Last week I set a PR on Fran") is not controversial or subject to opinion or interpretation. So... I rest my case: Let's stick to fitness.

This is a great fitness site! It's the coolest program I've ever come accross and has me and a lot of people I know really psyched about getting truly fit. It will be a sad day if it degenerates into something less pure and less focused.

And although it has been fun, from this day forward I will practice what I've been preaching and I shall limit my posts to the subject of fitness.

Just my opinion, I would like to see this site stay focused on fitness, it seems that when it drifts to shall we say "controversial" subjects the tone seems to change into more of a split debate, and less of a community supporting and helping each other, which is what I have always liked about this place. I second Rocky's suggestion, maybe the message board could be a place of "other subject" threads. No offense intended to anyone.......BTW, great video!

For those who care, have a look at "How to Label Cato" at

http://www.cato.org/about/about.html

"those who subscribe to the principles of the American Revolution--individual liberty, limited government, the free market, and the rule of law"

Simple, clear, reasonable.

I, for one, believe in these principles. Call me whatever you want.

Nice demonstration Nicole!

2Timothy 3:16 All scripture is given by inspiration of God.

God was the author, man were the ones who wrote it down.

2 Peter 1:21 (New International Version)
For prophecy never had its origin in the will of man, but men spoke from God as they were carried along by the Holy Spirit.

it's the same as a man who cannot write, getting someone to write down what he tells them.
the man who can't write is still the author,

as far as cato goes, you have the freedom to choose
if u don't want to read it, don't read it.

4 rounds:
jump rope x 100
50# db swings x 25
pushups x 25
time = 12:39

as for the other "stuff" - it's not what i'm here for.

Group Moffett completed:

5 rounds for time of:

pullups x 5 reps
handstand pushups x 10 reps
clean and jerk x 15 reps (men 95lb, women 65lb)
dumbbell squats x 20 reps (men 20lb dumbell, women 15lb dumbell)

Total time: 33:36:18

Rutman mile practice

BW 185

Sandbag 186

Started the run after about 15 minutes of trying to get the bag off the ground. The bag was not in the right spot and I couldn't shift it. . . I ran for 3:11 and had to stop. All the weight was on my right shoulder.

tough 3 min run though. . . felt kind of like Fran afterward.

I've been on Crossfit for about a month now, and I'm so grateful to you guys.

The link gives me the opportunity to express what I have had in mind since I discovered CF, for what it's worth:

Mixing fitness with politics and patriotism will get in the way of promoting CF to a wider audience, which it and you would deserve.

I'm European, which makes some of the political or armed forces-related content on this site amusing at best, bad taste at worse (e.g. "good guys looking for bad guys" picture).

I deeply respect your work, your background, and your opinions on both fitness and politics, but my 2 cents would be "do yourself a favor and don't mix your expertise on Fitness with politics".

Thanks again for sharing the Crossfit approach in such an effective way, politics or not.

Fran: team workout at Brand X:

One partner has 10 minutes to complete fran and records their time. At 10 minutes, the clock is reset and the other partner takes his/her turn. If not completed, an athlete takes 10:00 as their time. Add both partners times for team score.

The fastest team took a combined 9:44 to finish. All the other teams subtracted 9:44 from their team time, multiplied the difference in minutes by 3 to get the number of burpees to do as penalty.

I PR'd today with 45# thrusters and kipped pullups: 8:20 - Ahmik-style. 2 minutes after I finish my set I saw blood and felt the sting of my torn callouses.

My teams total was 15:00
penalty: 15 fingertip burpees.

Monster Mash in the AM - O-course, short ruck run(45#), pistol shooting, short swim w/ ruck, drink beers.
PM - cfwu X 3 "Michael" 17:13
about a 1:30 improvement from last month.

To everyone who's crying about the "politics" please shut up. If you don't like a certain link don't go to it. Just log on, get the WOD and do it. You don't even have to post. You don't even have to come to this website if you find this stuff so distasteful. This all inclusive society we live in where everyone needs to feel good all the time and no one gets offended is pretty pathetic. Sack up.

nice, stone training, I love training with stones! Ancient training at it's best :)

--zach--

Thanks for the link to the Cato Institute. For even more unpopular opinions, type Iraq, Katrina, or Medicare Prescription Drug Benefit into the search engine.