I'm an expert at this.

Me too, maybe a PR while im at it =)

Spank me! Because I like this too much!!!!

I'll be doing Dips and Pullups as I took a rest today. I hope to see some improvement ,the muscle up is in the distant future.

Took a few days off, nice to see ANOTHER rest day. Will resume this week.

Good! I have a APFT Tuesday afternoon. First test to see how effectively Crossfit will help my APFT scores.

DJ,
i dont know if youve already read it but i responded to your question on Saturday a little late...its towards the bottom of the Comments.

Sage and Coach Burgener - Thanks for another great video. I'm learning olympic lifting on my own and I find these are a big help.

E,
Thanks, I'm going to check it out right now. How about those Golden Domers! Go Irish!!! To bad my other team, Fresno State, couldn't stop making mistakes. I loved watching them punch USC in the mouth!

DJ

Just read it. I agree, that's where I read and learned about the CFWU. I like how it gets the whole body warmed up and ready. Not to mention it gives you a chance to focus on form w/out weight. I always find it funny when I'm telling a person who wants to do the WOD w/me about the CFWU. Thier reaction always seem to be ,"That's the workout right?".

30 kipping pullups
5 double 44# kb C&P ladders with one minute rest between rounds
Lsits done in increments of 45/20/15/15/15/10 seconds
5x5 "Phat" pullups - kips to bottom of sternum

Yes Mr Dodson!

Good to see it's coming together for you mate!

I love the way Sage corrects her Dad.

"Split?"

I hope we have more comedy errors on the vids in future. I'm still smiling as I type this.

Thanks Coach B and Sage.

Kelly,
I have reached the conclusion that you are either (a) a fiction, a character created by someone to give us something to shoot for or, (b) an alien with superhuman powers sent here to mock us.

I was too flabbergasted to even post after your MU post yesterday. Ease my guilt - take a day off. (all said w/ jest and admiration, by the way - and maybe a little fear, too.) ;-)

nearly met pukie yesterday 2000m row 7.10. What a great sport. Next year I want 6.45 at least.

feel great today will nail p/ups/ dips

tried to get 500m row in under 1:30 3 times over the last 3 workouts

managed to get to 1:31.06 AAAAAAHHHHHHHHHHHH!!

Glad to see the DFW Metroplex finally has a CF affiliate. Unfortunately for me they're on the other side of DFW. When I go home on leave, I'm west of Ft Worth, so I'll still have to do CF all by myself :(

Go CF Plano. Now I can train with others and learn some of the WOD exercises I struggle with.

Repost from yesterday since I got know response:General question about diet: In the past I've always seen it recommended that a workout be quickly followed up with protein (such as whey; rapidly digestible and very bio-abvailable) and perhaps juice because there is a window of time post-workout when protein and other nutrients are most easily absorbed and utilized in your mucsles. After reading about the Zone diet and the Performance Menu sites there is no mention of this post-work cocktail as a necessity. What does everyone think about this?

KM motivated me on the off day -

1 CFWU
3 mi. run - 23:40
1 CFWU

Watch, tomorrow will be a run.

new guy here, what are cfwu's?

Len Van,

CFWU's = Crossfit warmups you can find it on the the Crossfit FAQ page here:

http://www.mitymous.net/weights/xfitfaq.htm

cfwu = CrossFit WarmUps. Search on the main page or the discussions for a description.

Is the a XFit in Australia... any group of people who do XFit, perhaps? I'd like to meet up with such a group or get a group of my own going... or something. Any suggestions?

Limping along after the rest of you: up to Friday, did Cindy, 23 sets plus 5 pullups and 10 pushups. Crossfit continues to be invaluable as technique and inspiration. Thanks to all of you, from the Coach outward.

Ryan, post your question over in the "Nutrition" section of the regular discussion board. It will get more attention, and I think more response, over there.

Dave

Sean G,

Thanks for the kind words....if I really were a mutant (without a mending toe!) I would be working harder on two of my biggest weaknesses - running and O-lifting. I admire you for getting out there and doing a 3 mile run on an off day!

I will be giving the mentioned two higher priorities when better weather returns to Wisconsin. O-lifts aren't much fun inside an apartment. Until then I'll keep slowly working my way up to the goal of pressing and snatching the 72# kettlebell for reps and being able to compete in ICS with the 20# cbs.

Posted earlier but forgot to ask a question. I'm a high school baseball coach who thinks this would be a great thing for my kids. But I'm not sure if this is to advanced for them. If anyone out there does crossfit with there squad could you please give me an idea where to start. thanks a lot, hope to hear from someone soon.

Hey all. This is much needed. I have been lazy in my posting, but not in my workouts. And yes it is true, I too am an expert at today's WOD.

LenVen: Newbie takes the bait, eh Diddy?

In other news: Plano area Home Depots report a sudden shortage of PVC.

For Jeff M. and other soccer lovers, especially my UK brothers (Steadmania?):
Had to play flagman (referee's assistant) yesterday for my daughter's playoff match. Had 2 controversial calls; one where the opposing keeper saved a shot and then rolled past the end line, resulting in a corner for our team (opposing coach was furious). Other, I called an offside when 2 of our girls snuck behind the defense waaaay ahead of the ball. My wife didn't speak to me for the rest of the afternoon, except when she was quoting the rule book to me.

Lesson: Never volunteer to flag a soccer game.

Henry,

There are quite a few Ozzies doing Xfit.

Click on the "Message Board" link on the top left of the main page, get onto the message boards, and do a search for 'Don Stevenson' or 'Australia', then GET SOME!

LenVan,
I use this program with my junior high cross country team and have used it with our volleyball teams for the past 2 years. Outstanding results. Just scale the work for them as they begin. You might want to pick up some copies of the CrossFit Journal, especially the one with "CrossFit for beginners" in it. Well worth it.
Use it as off-season conditioning and as conditioning during the season spaced with regular practice. You'll see it works way better than endless wind sprints, laps, and jumping jacks (which is what I see many HS baseball and softball teams doing and they have the worst conditioned athletes in the school).
Feel free to e-mail me if you have any questions.
I've been here a while, although there are plenty others smarter.

Ran 5k in 19:30 today.

Tried the 30 muscle up wod and got to around 11 before my elbows fired up on me. Finished with many sets of ring dips.

CrossFit Virginia
Team Ruthless

Great! Finally got started on HSPUs!

Ruthless WOD was:
5 rounds of
5 HSPU & 20-20# wall ball shots

As rx'd my time 9:51....not bad for someone that has never done this before :-)

Thanks Dino

Ron!

Lesson learned my old mucker, never run the line! Being Ref or "Line-o" in footy is asking for trouble...

Didn't think ladies got the offside rule anyhoo.... ;-)

Ron
Anything new on your blog?

Steve

Karl,
They don't. Although, my wife is pretty much an authority on most things and rarely wrong. She married me, didn't she?

Steveo,
I'm afraid I've been letting my readers down (all 3 of you). I need to post up somehtings soon, I promise. Should be entertaining, if nothing else!
In the mean time, don't forget: www.theartofdansilver.com Priceless!

Just finished my first ring muscle ups.
It was all in the grip. By the time I left I could do 3 in a row. I have been practicing for a long time.

Been doing WOD for about two weeks now. Found that my core strength has improved which is helping my main sport of triathlon. Sore after doing Cindy but was able to run a half marathon on Sunday (1:35).

Dig the plug.

-D.

row 500m time 1:29.6....at last!

YMCA-Lincoln Park Run (4 Sets of Stairs) 46.17min

Ron,
You're right, I forgot all about Dan's page.
Dan, I hope you're well.

OLAD Bench
5-3-2-2
285 for 5
315 for 3
335 for 2 doubles

Steveo

were is crossfit OC??? we got love for you in orange county!!!

Al Asad, Iraq
first time found this website in some dude mag, american mens journal or something.

100 pull ups about 25 assisted.
105 dips 50 un assisted.

people really don't like when you use one machine for 19:38
my arms hurt but i sweated my ass off and didn't think some thing so simple would have done so much.

any one else over here? email me. tell me how you get around things.

Ron,

its like fresh apple pie on an open window sill.

One last strength day using Barry Ross' felix program before I take off from training til monday.

3x3 285# dl
2x3 135# c&j
4x8 box jumps to 24" interspersed.
5x4 1pd weighted pull-ups
2x5 pull-ups
30,30,25 second l-sits.

row 5k on c2
20.39
toe still healing. luckily time is still dropping.

Group Moffett 4 rounds for time of:

30 box jumps
30 push-ups
20 box jumps
40 sit-ups
10 box jumps
Run 400 yards

Total time was: 29:45:17

We should have stopped at 3 rounds, because everyone was dragging after the 2nd. This WOD was taken from Crossfit Oakland.

Took a rest yesterday, did 120 pull ups and dips with a LOT of assistance (28 mins).

sage's videos are great. very instructive. thank you.

Today I went with a buddy and went mountain biking on single track for the first time. What a blast! What an ass kicker! We went about 8 miles or so in only a couple of hours, but man, did I feel this weeks workouts. Can't wait to do it again.

williamsonperry,
Crossfit HB is down near the Bolsa Chica wetlands. Great location.
The other CF crew in OC is more nebulous. I called them out and they haven't responded. I'm in Anaheim (recently referred to as "that cesspool" on King of the Hill) and terrorizing 24hr Fatness locations from Cypress to Orange; even Garden Grove gets my love.

Diddy,
Word.
Steveo,
Blog updated, just for you. You OLAD stud. Dan John must be proud.
Dan,
Anytime.

LenVen,
Also check out the Crossfit Journal with team workouts. Journal #14. Its a good start.

Ron N.,
check out maximum fitness in cypress at maxfit.com. got mad love for crossfitters in the north oc

Done.

Ron N.,
hey, i botched that web address for Maximum Fitness; it should have read www.maxfitusa.com.
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