Hey CROSSFIT ROCKFORD!

Summit of Mt. Whitney is indeed a very cool spot.

Congrats Jon! Anyone else like the prospect of doing Fran up there?. Well, maybe one that doesn't require a pullup bar...

What no handstand?

GO NAVY! BEAT ARMY!

What's the date on that photo? I've climbed (well, hiked) Mt. Whitney about 4 times, but every time was late summer . . . wouldn't want to do it much earlier or later in the season.

One of the quotes in the logbook at the top: "How can there be so much wind and so little air at the same time?"

1 year of crossfit today. I am now officially a veteran and not a rookie anymore. Thanks to the Glassmans for having the site. The workouts have been awesome the past year. It's been a struggle but I have stuck with it all year and I look forward to having a better year of crossfit this year. These workouts are not easy and they will make you huff and puff, but thats what I like in the workouts. My progress has been slow and steady but very enjoyable. I am so lucky that I can workout at home and not in some bogus gym everyday. There's only a few workouts that I need a gym, like LINDA. I have no problem using three bars there.
I would also like to thank ringtraining.com because I found that site first which brought me to this one. Crossfit has grown leaps and bounds over the last year and I see it growing alot bigger in the future. So thanks again to everyone involved in this elite fitness. Good luck to all crossfitters in the next year. Stick with it theres no doubt in my mind I will..

Man, CF Hawaii looks kinda boring.

-D.

Go Navy!

Yeah, that must be northern Hawaii. We all know it is colder up there.

Go USC! Beat UCLA!

Go ARMY, Beat NAVY!!!!!

Go ARMY and NAVY, beat Jihadi!!

Go Navy, beat Army! Good luck on 4 in a row.

go Tiger, beat Vijay!

(what can I say, I'm a golfer! lol)

Being stuck in FL, I have to admit I am not ready to head back to the winter in the midwest. This is humbling.....

Had to improvise a lot this week, especially without pull-up bars.

However, played around with one workout that is an inspiration from Coach Rutherford.

Try this one:
21-15-9
DB Snatch
DB Swing
Bear Crawl forward/Bear Crawl Backwards (15 yards)

Go Army, beat Navy

Go Army! Beat Navy!

Also best wishes to my Longhorns on their Big 12 Championship Game. If they handle their business, it's going to be quite a national championship game.

Hey, Coach, could we see some dumbell swings/snatches in the next three? I like those!

Go Navy

Did Painstorm 8 today

Connor..that was a tough one!!

BEAT ARMY!!!!!!

"Beat Jihad!" is some of the funniest poop I have read in a long time.

Did 50 squats with 175# sandbag (2x25) and 25 bench presses with 125# sandbag on plyoball (one set). Wanted to do more but I felt like crud. Frustration is setting in again. Tomorrow is a rest day for me... hopefully Monday will be better. But, I now have a definite short term goal-50 unbroken squats with 175# sandbag.

Go Army...3rd Infantry Division in Iraq, stay safe brothers.

My first Painstorm, Day II back to CrossFit from rest.

Went to the gym today to do yesterday's WOD. (My rest day was Wed) I've been getting a lot of interest when I do my band assist PU"S. So much so that today I got asked to be a trainer at 24 hr Fitness!
I don't think they would like what I'd tell their clients.

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa Snatch pull 35x4, 45x3, 55x3, 60x2x2; Squat 75x3, 95x2x2; and PP 35x3, 45x2, 50x2 (easy day for Lisa).
Jon Sn 60x2x2, 70x2x10; Squat 125x2x5; and PJ(from traps) 75x2x5.
Also, almost two hours of snow shoveling!
Until tomorrow...

Painstorm 8 @ Brand-X Martial Arts

Start with
15 muscleups

Followed by 5 rounds of:
15 x heaving snatch balance, lunge, lunge (alternate R/L on lunge) @ 45 lbs (barbell)
10 burpulls (burpee with pull-up)
5 x bear complex (squat clean thruster back squat press) @ 95 lbs
run 200m

Finish with
15 handstand pushups

53:14

Congrats to Jon Perl who completed it at ~37:00.. ANIMAL!!!

Thought I would try Fight Gone Bad with my buddy who'z never done Crossfit before.

3 Rounds
Wall Ball 35,33,32
DL High Pulls 25,21,20
Box Jumps 50,46,38
Push Press 23,20,17 Really the worst one by far
Rower

It was a smoker. After finishing up with abs i layed in a heap and left my sweat mark on the gym floor for all the floosies who come to the mat after me.

Kris Freeman (LCpl 2nd Recon)

I know it's not over quite yet, but...

Congrats to Navy on the win. Great game. Army folks...take heart, I think Bobby Ross has got you moving in the right direction. 4 consecutive wins coming into today's game is certainly nothing to sneeze at.

Mikki and I did the following today at Brand X after the storm was over.

3 rounds of:
2:00 Rowing
2:00 Handstand Push ups

After doing "JT" yesterday this was tough.

I agree the top of Mt. Whitney is indeed a very nice spot!

Couldn't rest today, had too much energy.

Took one from Dan John's Playbook as mentioned on his CrossFit Live interview (thanks again Dave!).

3 rounds for time:

DL 145 10 times (supposed to be 185, but I didn't have enough weight).

22" box jump 20 times.

Time: 2:58

Legs: Jell-O

Can't wait to try this with full weight some day.

J Jones
Sounds like a good one. Will try that soon.
Did a Coach Rutherford workout this evening at work.
Deadlift 150lbs, 15 reps, 15 push-ups for 10 rounds.

13:55

Steveo

No time in the last week to workout, so did it today.
Row/pushup sprint: 250m row + 10 parallette pushups (feet elevated), * 5
Overhead squat, 65#: 10-9-8-7-6-5-4-3-2-1

a.m.
Rower: 16.10min 300 Cal
Eliptical 15min 124 Cal
Stairmaster 15min 225 Cal

p.m.
150 Push-ups
60 Glut-Ham Sit-up
90 Back Ext
60 Box Jump
30 Pull-ups

Missing:
UCLA football team.
Was scheduled to play USC on Saturday afternoon, but never showed up.

If seen, please contact Coach Dorrel. He looked pretty shocked all afternoon.

Hook 'em Horns!