HOOAH!!!! Rest day coming up!

just passing through.
I'll come back later.

I'm gonna be so sore..... uuuugnhhgh....

I need a rest.

Anybody have any good suggestions or leads (I searched in forums with "vests") for a good "tactical" vest - one that could be used practically (mostly military) and also for some good weighted vest Crossfit?

Cool Video...great song

Nice work

Love the burpee deadlift attic workout!!!

Try this: for time 400 meter run, 25 pull ups, 400 meter run, 25 45lb plate thrusters, 400 meter run, 75lb duffle bag throw 100 meters alternating sides, 400 meter run, 400 meter 75lb duffle bag carry. We are running this for our group and would like to see some times outside our little world. Thanks for youe time

robp check out Diamondback Tacticalwebsite. They make a vest called the RSVP, nice rig I wore it for Murph this weekend

I use my 20lb X-vest. I love it. Check out renegadetraining.com as they sell it at a discount the last time I checked.

Ally

Yeah CFPhilly!

Can't wait to hit that up.

CrossFit Philly is looking good! I'm really going to make every effort to stop in while I am home for the holidays next month.

Day off, felt a little froggy.
4 mi. run (31:20) then 3 rds of -
10 L pullups (ring) and ring dips
Total for whole thing 45:30. Way too much resting on the L pulls and dips. All in all, a nice workout, though.

Yo Philly!

If you live anywhere close, you simply have to make the trip on the 17th!

Congrat's Jason and Pam, looking forward it!

You people amaze me. I'm 22 and although I was in great shape playing football and running track in high school, I thought I could still hang with the best of them... not quite. The Murph is pissing me off because I can't finish it. I've tried it 3 times in the past week and went from doing about 40% to 80% but I'm feeling peaked out. The only problem I'm having is the pullups. I can do the rest with little problem. Enough sulking, you guys are great and I'm looking forward to joining the CF team. BTW, what's the oldest/youngest person in CF?

Congratulations to Jason of CF Philly!

I have a confernce tomorrow, so it looks like I'll have a rest day then. Did "Dianne" today in 6:34
BW: 215 lb.
DL: 245 lb.
HSPU's feet on the Smith machine hands on paralettes

2-3 minutes faster than last time and the DL's were way easier.
More and more guys are doing crossfit in my unit.

I'm looking for a 20-40 lb. weight vest for running, doing stairs, etc. Any suggestions?

A 12+ hour work day turned yesterday into my "rest day". I've got a date with Diane later this morning.

Any chance on posting a pistols video? Having trouble with it. Advice?

GLAD TO HAVE A REST DAY.

I need it. Now I'm going skiing.

I did my first 3 WODs this week. Holy moly. Yes, I am in good shape, but it KICKED MY ASS anyway. "Fitness" seems pretty relative.

Thanks everyone. I can't wait until we can start moving full speed ahead. Soon baby soon. By the way, it looks much better now than in those photos.

Coming off a few rest days in a row.

"Betty"
5 rounds for time:
12 Push Press 135#
20 Box Jump 24"

Subbed 95# on the push press.

9:30, a one minute improvement from last time I danced with Betty.

Was going to do Diane today, but went out to move the sandbag around and knew it wasn't happening. I felt sluggish, slow, and weak. My workouts the past few days have been OK, but not great; I have also been pretty irritable. Solution: up fat intake from 3x blocks to 4x. I'm still lean, so it is probably the right time. Today I just ran an untimed, nice and easy, 5k. Rest day tomorrow, and we'll see about Thursday. Hopefully it will go better!!

ok, i have to ask-i saw a 2:33 posted, less than my time for the first set. granted, my first set was broken (once in dl and once in hspu) but that is one rep every 1.7 seconds. it took me about 10 seconds to turn around and transition from deads to hspu and back, and that with the wall right behind me-that's 50 seconds of transition time-given five seconds of transition time (which i think is very fast assuming you have to dump the deadlifts set, then kick up into a handstand-that would be 25 seconds off the time, making it more like one rep every 1.4 seconds. that's really quite amazing.

Similar question to earlier. New to crossfit, though have done similar before. Better to get a 20lbs or 40lbs. Weight vest? Also on the kbs. Is one of each 1-2 pood weights enough or do you really want 2?

Just went to the gym and did most of the exercises in the WarmUp. Nice to do some of the exercises in a relaxed way on my day off. good to be back though after taking a few days off after the holiday and going right into the deadlifts (read: my back is very tired). cheers everyone. HAVE A GREAT DAY. ENJOY THE REST DAY!!

Did 1st Murph today since I missed it over the Holiday.

1 Mile
5 Pull ups x 20
10 Push ups x 20
15 Sqts x 20
1 Mile

Total Time: 42:04

J

Today I did half a Murphy. I used a gravitron with 40lbs assistance. After that, I practiced C&J and did 3 sets of 10 thrusters with 75lbs. I'm having trouble getting my elbows up in time to catch the bar and I'm beating up my collar bone on the clean.

10 mile cycle x2

5x5 muscle up practice on cable machine

Frog sit to head stand to front lever, back to headstand and frog sit x2

GHD sit ups x30

David,

I got me a 20lb weights vest and that makes life plenty tough enough!!! In regards to the KB poods, if you had to get one i'd lean toward the one that weighs in at 24kg (seems to be the most frequently used in the WOD anyway..).

I'm no expert, but thought i'd pipe up FWIW...

Scott,
Did your workout today. I did 400 yard runs and used a 75lb heavy bag for the duffel bag. Time was 22:02. The bag throw itself took me 7 minutes. That was a good one.

Hey, I'm relatively new here and I was wondering what the best way to work up to the WODs is. I mean, should I just jump into it or is there some sort of CF method to it? I haven't really seen the info anywhere. I did Diane yesterday and I am aching all over but it was great.

Thanks for the info you guys. Keep up the good work.

Jose:

Welcome to CrossFit!

Lots of things to read:

The official CrossFit FAQ: http://www.mitymous.net/weights/xfitfaq.htm

Some brief thoughts on how to start out: http://www.crossfit.com/cf-info/start-how.html

Additionally, the CrossFit Journal (Issue #9) had a great 12-week "true beginner" program. You can order that issue here:
http://store.crossfit.com/cgi-bin/cp-app.cgi?usr=51F2101266&rnd=3759322&rrc=N&affl=&cip=12.161.237.158&act=&aff=&pg=cat&ref=cfjbak&catstr=

You may not need that, however (although the CFJ is a great investment). If you can go through the motions, and are familiar with the movements required, then you could just start out with the WOD at half-loads (weight, reps, or time) or even less, and work up from there.

We were *all* sore when we started.

mfbunch:

Some of the times posted here are astounding, yes.

They're also very real.

Seriously, I've personally witnessed performances that I would have thought impossible (i.e., my time would be 10x longer (assuming I could do it at all)). And I've seen videos of plenty of others.

So, play some of the videos available on the site and you get an idea of true human potential. Don't let your vision be limited by your own (current) capabilities . . . you yourself will be much, much stronger in 6 months if you stick with it.

And, if someone were bullshitting (which I doubt), someday another CrossFitter will get together with him, or he'll come to a seminar, and he'll be found out. Until then, not your (or my) concern.

"We were *all* sore when we started."

David/Jose, I'm eight months in and I'm still sore *all the time*. That's become the mantra around our garage, "If you ain't sore, you ain't doing it right."

Cheers
ML

CF Philly, can't wait baby!!

jason c brown, you should have better mechanics when opening up paint, you'll pull your back out dude!! ha ha

see you soon brudda!!

--Z--

Executed the "Murph" WoD today @ 58:00. A decrease in time of ~ 12:00 from the last execution, but perhaps still slow by CF standards.
-No vest employed.
-No additional training following the WoD.
-Stretching performed.

thank god!! lower back killing me today

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa CJ 35x3, 45x3, 55x2x10.

Jon {PP (from traps)60x5, DL 130x5, and sit-up +10 x15}x10. Duration 19:40. Bdw. 80.5.
Until tomorrow...

Run: YMCA-Lincoln Park (Beach Run&2Sets-Stairs) 45:30min

REST: 10min

Dead Lifts:
10X 225lbs/5X 335lbs/5X 335lbs/5X 335lbs/5X 335lbs/10X285lbs/10X225.
Bench Press:
30X135lbs/30X135lbs/30X135lbs/25X135lbs/20X135lbs/20X135lbs.
SlantBoard (high angle) Sit-ups: 5 Sets of 20reps

someone please answer me?
on that "An Arbor" video i kept seeing people doing dips and push ups while bouncing, What is that called? why were they doing that and is that you do 100 pull ups or 130 dips if you can't do them by your self?
Don't mean to sound desperate? Just need to know?

Group Moffett completed "Diane" in a total time of: 12:10:98.

21-15-9 reps of:
225lb Deadlift
Handstand pushups

1st day back after an injured shoulder and broken ribs. "Murph" w/ 20 lb in vest (weightvest.com) as RXd. 47:50. Felt good to be back. Will rest tomorrow then get back on the CF sched.

I am supposed to be working right now, so I thought I would do a small WOD instead.
Five roun for time of...
10 pullups
20 squats
10 chinups
20 situps

time came in at 7:42. Not great, but hey it is a rest day...

6 rounds of
10 pullups
10 ring pushups
10 head-high 53# kb swings
1-2-3 rep ladder of double 36# kb clean & press

How about those folks on the "Biggest Loser"?
Pretty impressive work.

Jimmy:

I can't speak for the people in the video, but using your legs to "jump" into an what would otherwise be an arm exercise is one way to really get (and keep) the heartrate up, increasing the metabolic cost of the workout.

So, yes, in a sense it's to be able to do 100 reps when you can't "really" do them. I don't think anyone is kidding themselves that this is the same thing as doing 100 pullups or 130 dips (or whatever) . . . but it can be a good workout nonetheless.

going 5 on, 2 off this week...

cfwu x3

WOD: started doing the C/PP/PJ/SJ WOD but switched to straight C&J after the third round. weights as follows:

C/PP/PJ/SJ: 135/155/165
C(squat)&J(split): 175/185/195/200/205F/205PR/205F/185/3:135

thats a BWT C&J, one of my New Year's resolutions. pretty psyched.

No Diane for me today. I had a sensuous gym date at Club One on Santana Row. It was a nice mix of cardio, weights, and flexibility. My workout partner showed me some challenging exercises. It was a hard workout, but it was nice to relax in the steamy sauna after we were finished.

Matt,
Thanks for the imput. That bag throw will give you visions of the all mighty. We ran about 50 guys through it this morning. Out here at Crossfit Torii beach and we got times from around 14:00 to 30:00. Good job thanks again for your time

low back injury so did
max chins and max dips but way below normal efforts...happy to be moving though!

I was wondering if someone can explain Burpees to me? I have only been doing Crossfit for about 3 weeks and couldn't find an example of the excercise. Thank you

davidjwood,
i don't doubt it's possible, it just bends my mind-i didn't think some of the 21-15-9's were possible to do under five minutes until i did a 4 (+) fran!

good job guys very nice blog