One of my favorite workouts!

Amen.

Beautiful picture! That's a scene I'd love to add to my garage gym.

The line appears ready.

-D.

Nice picture. I will be in PR next week, it'd be nice to see a crossfit workout in the island.

Something about women and guns. . .

Gives new meaning to "Get some"

Such a bitter sweet feeling, those rest days.

"Something about women and guns..."

I second that.

any saved rounds or alibi's?

FYI-

A man-made disaster of cataclysmic proportions is currently taking place in my thighs. More at eleven.

-D.

Crossfit workout for the day!

Dodge bullets for time.

"You know, I can't think of nothing finer than a fine naked woman holding a gun."

-Michael Clarke Duncans character "Frankie Figs" in "The Whole Nine Yards"

Of course being clothed at the the range is much less of a distraction, and therefore ALOT safer.

They let you own guns in PR? Nice....

The pain, the sheer pain from yesterday's WOD. Oww. I feel like I've been beaten up by CrossFit again..

#1 sign of complete psychosis, I'm not relieved when I look at the WOD & see "Rest Day".
Am I all alone in this or are there others with me on the express train to the funny farm?

Crossfit Virginia
Team Ruthless

Rest Day? Don't even know what that is anymore...

Teamruthless WOD as follows:

3 cycles of:
1/4 miles run
20 2 arm KB swings
20 bw squats

Total time: 14:38

Coming back tonight for 1 hour of VICC :-(

Does anyone have any idea who sings the Joelene song in the "Classic Greg Amundson and Josh Everett faceoff over Fran" video? I've heard it before, but never could find out who it was or what the name of the song is...I've tried searching "Jolene" (& various iterations of it) to no avail. Thanks.

It sounds like the White Stripes...

Cates: I'm with you on that...every rest day only makes me wonder what's next and I try to guess what we might be doing next. Definitely not relaxed but more tense...

You sure this is Crossfit PR and not just the side of Eugene's garage gym?

great picture

but the real reason I'm posting is to say that I just couldn't take it anymore had to do Fran

BW=183
time= 2:53 not my best but it was just as much fun as I remember, I luv you fran.

Is that the "21 rounds for time" workout?

The song is the White Stripes' rendition of a Dolly Parton song Jolene, off of the album The White Stripes Blackpool Deluxe (Live). I'm pretty sure I've seen it on iTunes. Hope that helps. GET SOME!

Going after the chipper today. If not back within an hour, send backup.

Why can't I get the image of Dan's cataclysmic thighs out of my head? Sick.

Thank God for rest days. I haven't been able to walk right all week...

The Sisters of Mercy did a version of "Jolene" as well.

did 21*15*9 75#Sandbag thruster/pullup combo
:06::57

Bad news-- went to do muscle up afterwards and failed. I've got to get those stronger!!

with each passing hour, the soreness from yesterday's WOD intensifies...

Hi all,
I did yesterdays WOD today.

Bike sprint 1.2 miles (3:30)
Box jump 20" 40 reps
GHD sit-up head touched pad 10" below hips
40 reps
Rope climb as prescribed
Slam ball 22#'s 40 reps
Walking lunge 35# DB's 150'
DB clean 35#'s each 40 reps (22,18)
Ring dip 40 reps (interrupted)
Duration 24:00
Until tomorrow...

Anybody watching the video of Greg yesterday notice how his box jumps look like levitation? I swear he's wearing a wire and harness. Makes it look effortless, compared to my plodding crash to the top of the box.

Did some handstand practice today, rowed a light 1,000 meters.

During yesterday's workout I rowed a 1:49 without straps, which I thought was pretty good.

*that's 1:49 for 500 meters.

Anyone else notice that the chippers never 'Get Some' as much as Fran?

The post numbers really skyrocket for that particular lady.

Ahhh. I love to hate Fran.

I see CrossFit PR.
I read CrossFit Public Relations.
Funny how the mind works.

Focus guys. There are seven shooters! Each in CF shape and a dead eye for the target

I'm w/you Cates! I'm sitting here contemplating on if I should take a true day off, or do a run and then jump in the pool for some finning....... All aboard!!!!

Time to take the CF gym to the range. I'd love to see the same picture taken right after FGB or Fran...or... Any takers in Colorado? I'd participate.

It may sound like a generalisation but the "Gun thing" is quite an American love affair.I saw the picture and just thought"and?". I may be totally wrong but I wonder how many Crossfitters from the UK thought the same ( uh oh can of worms coming open ...!)Anyway rest days are a time of contemplation and happiness is a warm gun...

Edit to first post. Got angry, rested a few minutes, and went out and hit an easy muscle up. Going to max them first thing tomorrow to see where I am.

Couldn't get the video to play of yesterdays workout but I attempted it today. Am very much in pain now and I cut the last 3 exercises in reps and had to substitute. Can't wait for the am.

Guy,

I wouldn't say the "Gun thing" is any more the sole province of the US than is something like racial discrimination. Just ask the French about that.(how's that for a can-o-worms?)

sorry Guy but i cant take you seriously since you spell generaliSation with an s instead of a z, as God intended

we Americans discovered this language and it's about time you English people learned how to use it

so don't be dishing us about our weaponry

now that's funny.

Crossfit VA
Team Ruthless

Work out:
3 cycles of:
1/4 miles run
20 2 arm KB swings
20 bw squats

Total Time 7:56

That was way too easy:-) Real rest day!

my day for the 5k. missed it earlier this week. then maybe a rest day?

Crossfit Bible

...And on the fourth day Coach ended his work which he had put us through, and we rested on the fourth day from all his work which we had done. Then Coach blessed the fourth day and sanctified it, because in it we rested from all his work which we had done....

paralysis by analysis quote from Stephen Crane's The Red Badge of Courage:

"But then he said that his tireless fate would bring forth, when the strife lulled for a moment, a man to ask of him an explanation. In imagination he felt the scrutiny of his companions as he painfully labored through some lies.

"Eventually, his courage expended itself upon these objections. The debates drained him of his fire." (p.66 of the Vintage edition...great book)

My lower back is killing me in a bad way from I believe the GHD's. Anyone have any suggestions as to improving my form or maybe just not doing those @#$% things again. I didn't have the equipment so i just used a flat bench with my feet locked into a squat rack. I have to get back to my ice and ibuprofen. Thanks for any help.

DJ, take a true day off my friend. If you do fin
keep the hurt shoulder as the trailer arm.

Cody,

Did you watch the video on GHD's 051111? Watching that helped in answering any questions I had. Check it out.

DJ

C,
I was filling guilty bro, so I did a 1000yd fin(all leg, no arms) and an easy 4 miler. Probably should of taken the rest, but couldn't get it out of my mind. How's things up there? Thanks for keeping me motivated. It looks like it's gong to be a fight to get what I want.

D

Guy,
It's called freedom; a number of my British friends envy ours and even travel here to indulge.

Group Moffett completed 10 rounds for time of:

135lb Deadlifts x 15 reps
Pushups x 15 reps

Total time: 20:50:79

We are still sore from yesterday's WOD, so it was difficult to continue with the 10 rounds for today.

I see the picture about the people are shooting in a shooting range.
The position is incorect like also the hands.
If you want a basic shooting course I can offer to you.

Sincerely,

David Schinasi

You know, the mention of being on the firing line after a WOD isn't a bad one, especially for those of us who look at shooting as another martial art.

I'll have to give this one some thought....

Thought that would get a reaction..put some colour in someones cheeks or is that color...!

Subed fgb - 351 previous 320

20lb db thrst - 30, 26, 25
sdlhp - 25, 24, 22
20" box j - 20, 20, 20 (8 risers)
pp - 25, 25, 30
burpees - 20, 20, 19

120, 115, 116

ME Black Box Day
OHS-Front Squat- Back Squat
5x1-5x1-5x1
115-120-125-130-135
160-165-170-175-180
185-190-195-200-205(PR)

Trying to get my OHS up in the 135-155 range.

Among other things (training), ran 7k in am and 1hr soccer in pm.

finally recovered....

5 24kg kb swing
5 16kg kb shoulder presses
5 pullups

20minutes
17 rounds

thanks!