AH - a rest day. I'll be swimming and hashing out squadron PT, but with no Crossfit, it's still a rest day.

Thanks, coach, for an incredible site that has so much knowledge and forethought put into it, not the mention the great quality of character of all that it attracts.

Ohh I'm in that pic. Sick.

That's such a sweet gym! And look at the packed crew in there, you KNOW the atmosphere is pumping big time in there!

By the way, latest CF Journal is bad ass, thanks :)

Circumstances dictate i've invented my own WOD for today:

Blown bike tyre has caused me to run 2km while holding my bike in the air. (I couldn't bear to walk back from lectures!)

It nails!
Time: 12min :D

Another SF Halloween debacle in the bag. Highlights: Losing Market Street in the first hour, getting in a foot-chase through the crowd of 250,000+ drunken revelers, seeing a good portion of the gang-bangers from my district infiltrating the party-goers, most likely robbing them, and (the number one super-awesome part of my day) getting very close to a fist fight with one of my co-workers (right at the end, like icing).

Ah, memories.

Gonna miss the old space. I'm glad I got to be there when that pic was taken.

-D.

Dan
Sounds like a hoot. Especially the fist fight. :)
Maybe people will understand why you have the sense of humor you do!!

Steveo

wod for me-
Incline DB press 4x 85/12 superset with leg curls 4x130/12
Followed by DB snatches 2x55/12 with hanging leg raises 2x15
Incline DB Flyes 2 x 55/15 with Tabata squats 2 x 21,15,9
FINISHED with DB Snatch 2 x 65/8 with hanging raises 2 x 15

Total time 40 minutes - smoked!

Crossfit's really messing up the ol' traditional lifting (LOL) - I sub that to add in XFit.

What a facility!!! I dream of the day I can take my backyard workouts into a gym like that. But for now we'll play in the corn!
Matt H.
Nebraska

In the pic only a few people seem to be working out. More people just standing around.

Harinder,

That's cos the workout is the infamous "Fight gone bad" by the looks of it.....believe me you need a rep counter to be with you cos when i do it, i'm mainly focussed on not spewing up...

There are only 5 stations unless you have an abundance of kit so only 5 can go at once.

Hope this helps....

That is a fight gone bad and of course misery loves company and encouragement.

Sorry I will never see the old HQ. There's still hope for the new HQ.

Dan,
You never know where it will come from, but you know it's coming. Trouble, that is. At least you lived to see another day... Day of the Dead that is. Time for another Sean of the Dead viewing.

Steveo,
Dan has a sense of humor? My wife says he's very dry. Like the desert around Vegas.

Got the DOMS in my chest. Intermittent fasting (unitentional too busy to get food until now) and am damn hungry.

Looks like a Bally Total Fitness, a lot of people just standing around. All you need is mirrors.

Deadlift:3-3-3-3 (225#/275#/295#/295#) 1RM 330# 8/11/05
Front Squat:3-3-3-3 (135#/155#/175#/185#) 1RM 220# 8/22/05
Push-Press:3-3-3-3 (115#/125#/135#/145#) 1RM 165# 8/23/05

Ah, what's a rest day without a troll or two, eh "Preacher?"

idiot.

I think they should put a mirror on the bottom of the pukie bucket so that "Preacher" can see what he looks like half way through his first workout.

If anyone is computer inclined....I installed windows xp on my computer and now can't view the slides for the exercises. The video's work fine, just nothing appears in the slide popup anymore....please help.

cb -

Go to java.com and make sure you have the latest version of Java Runtime installed on your computer -- it's what the slides run on

-Russ

Still nursing this tweaked lower back. Thought it was GTG, but after Saturday's C&J's, I'm a hurtin pup again. Did 2 x 10 of back extensions to get the blood flowing, some incline DB presses for the hell of it, then 2 x 10 of KTE to work the opposing abs. Anyone have an active recovery routine that's worked for their lower back?

Mulcahy,

I tweaked my lower back pretty badly earlier this year. After about 4 months of recovery time I was making little progress until I examined my sleeping arrangements.

If you have tried rest, ice, anti-inflamatories etc. you may want to see if sleeping on a firmer surface helps. For me I saw little improvement after 4 months in a normal bed, but after a week of sleeping on the floor I was doing the WOD regularly and recovering very quickly. Hope you feel better soon bud, I know how bad that injury is.

Mulcahy,

I'm in the same boat...too many max deadlifts and cleans after a layoff. Anyway, my mom (who's a yoga freak) gave me this daily perscription when you have an over-worked back:

1.) cat and cow stretch
2.) baby cobra
3.) child's pose

Do a several circuits. Repeat as needed. Hold/Do each pose for a bit. Look up the first three online for a "how to." Add other gentle, non-twisting yoga moves for the lower back if you like.

4.) Advil
5.) Take it easy and don't be dumb next time (thanks mom).

This routine has helped me ease the pain of maxing out on d-lifts, etc. Hope this helps!

I too tweaked my lower back (snowboarding) two years ago. I could stretch it out, and it would feel good enough to play indoor soccer, but the next day it was awful. The injury stuck with me on and off for about 6 months. At the beginning of last season, I started stretching everyday, doing tons of situps, doing yoga, and concentrating on stretching my hip flexors; and I was good to go all season long with no pain.

Just wanted to pass the word along, best of luck on your recovery.

Made up 102505. 21-15-9 of Left DB Snatch, Right DB Snatch, Subbed Situps for Pull-ups, as no pull-up bar.
10:08
Pull-ups would have at least tripled this time. Sorry for posting here, but the other page just switched to the archive, missed posting by one day. 30 minutes on bike before WOD.

Anyone know when the new HQ opens? Am sorry that I won't have a chance to get down to the old HQ.

Uh, I seem to be missing something. Is the HQ closing/relocating?

Hunted down an L-sit workout to rehab the abs that are killing me - found April 13, 2005
5 rounds 15 L-sit pullups and 21 back extensions.

finished in 20:13 - all L-sits broken by end in 2s and 3s - all back extensions unbroken. Feels good...

Orange County Crew (Irvine, CA) making up a past weekend workout. Only one bar came down on someones head and an added 300yd shuttle (25yd turns) at the end for punishment.
Sarah 81kg 30kg,35,37,40,45,47,50,52,55,57 miss@60
Julie 72kg 22,30,32,35,37,40,42,45,49 miss
Rett 81kg 70,72,75,77,80,82,85, miss 87 x 2, 87
Mr.Clean 81kg 40,50,60,62,65,67,70,72,75,77
300 yd shuttle
Sarah 1:11
Julie 1:09
Mr.Clean 1:04
Rett :56
We are expecting a "Cindy" workout or the like tomm. Rett ows me a Mt. Dew if its not. Good word from France Double "0" is still training in a park near Bengal Tiger cages. Says it helps with her motivation when doing push - ups. As for Rocky still awaiting his numbers.
Looking for good company to share in our training.

Executed the 051029 (C&J) WoD as follows:
R1-R10: 65, 95, 105, 105, 105, 110, 110, 110, 115, 115 lbs.

-Additional: executed the Boston CrossFit WoD today as well: R1-R7: 225, 225, 245, 245, 255, 255, 225x5 lbs.

-Additional: deadlifts as follows: 135 x10, 225 x5, 245 x3, 265 x1, 275 x1, 285 x1.

-Additional: 3 sets of assisted HSPUs.
-Abmat sit-ups and matching back extensions x40.

A week to the day since I started Crossfit and it's time I join in. The videos on the site are totally inspirational, my favorite being "The Ladies do Grace". My hamstrings and lower back are totally sore (in a good way) and I'm loving it. I can't figure out if its from the C&Js on Saturday, or the Wall Ball/Smash Ball, but it doesn't matter, it feels good. This website and community is absolutely awesome. My inner athlete is re-awakening, and I thought he was dead at the tender age of 30. I'm telling everybody about Crossfit.

Hi all,
Weightlifting day (All weight in kilograms)

Lisa Snatch 35x3x2, 40x2, 45x1, 50x1x2, 55x1, 57.5x1x3. Squat 80 kilosx10x2. Bdw. 61 kilos.

Jon Snatch 50x3x2, 60x2, 7x2, 80x1x10. Squat 110x10x2. Bdw. 80 kilos.

Group Moffett completed:

8 rounds for time:

185lb deadlift x 15 reps
run 200 meters

Total time: 22:05:97

Mr. Clean,
E-mail me. I could be in on the weekends. Sort of our own "Suffer on Saturday" thing. If youse guys are down in Irvine, it's not too far from me. Besides, better parks in Irvine that Anaheim.

Mulcahy,
Carol from CrossfitHB saved my lower back by reminding me to stretch the hammies and glutes after the WOD. I know some hate static stretches, but they worked wonders for my flexibility.
Don't hate; appreciate. So says Jack, founder of Jack in the Box.

OC Crew, seriously, let me know. Don't listen to Jeff Martin about me. He's just jealous. Of what, I don't know. (t-shirts are coming your way Jeff)

Crossfit Virginia
www.teamruthless.com

---That's an awesome picture! Great facility!

Just came back from out of town...so I had to do a little something this morning.

Front Squats
10x75#--10x80#--5x85#--5x90#--3x95#--5x100# (PR)

Back Squats
5x65#--15x75#--5x80#--5x85#--10x95# (PR)

And of course as every tuesday finished the evening with a nice V.I.C.C. class. Thanks JeffT, you are great! Didn't miss Dino or Ashley this time :-)

It felt like I was sprinting...definitely butt kicker!!!

Yesterday's workout cost me; I broke my ankle in a mad sprint from the treadmill to the bench. Face planted and everything.
An avulsion fracture to the right ankle.

Frick

Sorry to hear that Seb. There have been others with leg injuries who have really worked on their pullups. Good Luck.

5K Row 22:20, continuing to improve.

Did Friday's WOD:

10-20-30
Box Jumps 18"
Shoulder Presses 15#
Burpees
Pullups

34:08 - would have done 20# dbs but wanted to keep is "short" - lol. Still took me a half hour. Damned burpees.

Seb,
definitely check out CrossFit Journal #33 'Working Wounded'...it will give you great ideas on how to manage while you heal. get well!

Run: YMCA-SeahurstPk.(Sand/Beach) Time: 52min

REST 10 Min.

4X 20Reps Bench Press 135lbs
4X 20 Reps Back Ext.=
4X 20 Reps Highest Slant Sit Ups
4X Neck Rolls to Failure

Seb:

See if you can have your primary doc send you to a sports orthopedist, the latter might be able to fit you with a mobility cast that might allow you greater mobility and keep more active than with a standard plaster cast, which might allow you to use, for example, the CII. Also, go with the kind of orthopedic crutches that have the wrist cuffs, rather than the kind that go under your armpit, this will afford you greater mobility, and you can practice balancing on them and do dips with them when you are killing time. They look kind of spastic, but they difinately are way more functional. And work your upper bod, practice one legged squats, etc. And cut back on total calories since you will be more sendentary at first, but make sure you get plenty of protein and eat lots of dark green vegetables, which are rich with calcium. Good luck bro.

Looks like fight gone bad. Did 5 rounds of 150 lbs. sandbag squats x 20 followed by :02 jump rope. Room for improvement as always... can go heavier next time (bw 175ish) and will strive for double unders.

Thanks for the well-wishes and ideas, guys. I'm going to work on writing out a bunch of WODs I can so I can just pull from the pile.
Unfortunately, my ankle has to be immobilized for 6-8 weeks.

Seb,
Sorry to hear that one. I suffered a bad sprain a few years ago (bad enough to make me see stars and almost throw up). It took a good six months before it got back to normal. I found that range of motion exercises and isometric strengthening helped a lot.

Dan,
Sounds like you had a blast. Did you catch the running perp? Could be an interesting WOD.

Rick-

Yep, I caught him. It was the only fun part of the whole night.

-D.

still recovering....

20 mins

ring push ups (8-10)
situps (15)

13-15 rounds

Thanks!