I LOVE XFIT... did it on the playground yesterday with the rings n all... WOW... this isnt just a workout, its a life change

Thank God for rest days. I can hardly lift my arms to type.

This is my second day on crossfit. My brother-in-law, a SWAT Officer with San Diego Police, turned me onto this. Why didn't I know of this stuff sooner ? I regularly box, do Muay Thai and BJJ, as well as weights, cardio-spinning (wife is an instructor) and running. Yet, a 16 minute workout like this one, or yesterday's and I'm toast ! Wow. Totally motivated. Despite all the chin ups, pull ups, and push ups I've been doing over the years...something tells me it won't be long before "throw-ups" are added into the mix.

42 years old.. attorney, married 3 kids. Eastlake (Chula Vista), CA. 5" 11", 190lbs.

Nice mpeg file. Bill Roggio's got it right (mostly). Canadians I worked with there were top notch, and I mean top notch, warriors.....eh. Made me proud of my Canuck heritage.

Anyone interested in today's topic of discussion will also be interested in reading this recent post on Instapundit: http://instapundit.com/archives/030908.php ; it's right on topic. Also worth checking out is this link he has http://www.tcsdaily.com/article.aspx?id=061506F , it's an interview with J.D. Johannes "a former Marine Sergeant and embedded reporter who linked up with his old Marine Corps unit for syndicated TV news reports on the current conflict in Iraq."

One team, one fight...

Hoo-rah Marines!

I suppose it's only coincidence that 'Operation Mountain Thrust' when pronounced quickly sounds like 'Operation Mount and Thrust' as in 'stickin' it to the Taliban'!!
Semper Fi

Typing from my cell- excuse typos...

I'm down at the SOCOM conference. As a Canadian, I'm proud to be working closely with the US military.

On CrossFit, fantastic! Our combatives program has always applied principles of spontaneitity, dynamic application and movement based on natural bio-mechanics..our approach to combative conditioning was/is foreign to many and so I thought my team was in pretty good shape :-) but since starting CrossFit last month the changes in my body and functional strength have been dramatic.

CF's short, intense workouts are so perfect for all athletes but especilly fighters (fire, gun, fist, etc) I can't speak highly enough of it. CF is now the mandatory S & C component for my company.

Personally I'd like to point out a few things as we spread the word about: CF: It is so much more than a S & C program....It also cultivates mindset, attitude, humilty and more. Think about it...not knowing what your workout will be until the night before is so counterintuitive for most of us who need our routines :-) attacking that workout knowing its going to level you cultivates courage and mindset. Competing against yourself is so healthy. When I used to do the same routine over & over my injuries were always there and often compounded, I feel so much healthier with CF and because of the scientific diversity of the WODs, my body actually craves the next workout and my mind eagerly anticipates Lauren's posts.

I'm 46 and in the best shape of my life thanks to CF.

NICE pic!! That's what I'm talkin' 'bout!! :D

Yeah rest day......sometimes these are welll deserved!

Please tell me that no one is surprised to hear that the American mainstream media plays right into the Taliban's hands with their incesant focus on casualties and costs. When the Taliban thinks they can weaken the will of the West by killing a few solidiers, they're only right because they have the MSM on their side. Every life lost is a tradgedy, and deserves to be recognized, but the story of the War on Terror is much more than a body count.

UNbelievable! --

http://youtube.com/watch?v=veIU0Jwu54w

Thanks for posting the link to Bill Roggio's interview!! It is so much more in-depth than anything to be found on regular news outlets. I found what Bill had to say about the news based objectives of the Taliban in Afghanistan very telling and am not surprised to learn the Taliban are ineffective fighters who are being defeated by U.S. and NATO (Go Canada!!!!) forces. That their true aim is simply to set the western newsies into a frenzy in order to shape public opinion is something many people have suspected in this War on Terror but is never addressed by the news companies (right or left leaning) because they do not want to admit their faulty reporting techniques. Once again, thanks for the link.

#13 MWU-
What does that have to do with today's post?

gonna make up with barbara today...stood her up on monday.

I was wondering how many of you do the crossfit warmup, I've been doing CF for a couple of weeks without the CF warmup. For those who do the warmup how do you decide which one to do?

no rest for the wicked. gonna do pull-ups x 5, push-ups x 10, and squats x 15 for 30 mins max sets.

Can anyone help with this, as it is the rest day I want to try some muscle ups, got the rings the other week but can not get from the start position (hanging under the rings) to the halfway poisition (shoulders above the rings) is there a techinque that is used to do this or is it just strenght??

Steve

Hey, I recognize that tall guy!
Keep fighting the good fight over there, whether our press lets you know it or not all your efforts are appreciated by the folks back home!
Get a good Xfittin' gym ready cause I may be seeing you over there before long.
Semper Fidelis Marines

Good interview. Bill's point about the US working at cross-purposes on the War and the Drug War are on target. Let's us work on the demand side of the drug problem (or not, for libertarians) and concentrate on the War.

mwu- the laugh track on U Tube was irritating, but I get it. If we post those commandments, what's to disagree with? We might even remember what they are.

XFIT in Kuwait? I'll be at Buehring in August. Only been doing XFIT for 2 weeks and I now look forward to seeing the WOD every morning, ASAP!

#11 Denver,

Remember that that 70% of the population that reads, watches or listens to the news today will believe everything they here.

To some people they would rather have 100 dead NATO troops to 1 enemy because it would be offensive to kill more of the enemy than friendlies.

OK, question. Coach and everyone else: do you do anything in addition to the WOD? Do you routinely add your own workout each day or is Cross Fit it? Do you find it sufficient? It kills, but I'm wrestling with the idea that I can 'get it all done' in the shortest amount of time possible!

60,bwt 283. I'm not anywhere near an expert, but with my limited experience:
#16 Yansters- I tried doing the Crossfit warmup prior to the WOD, but it's a workout (for me) in itself. I have nothing left for the WOD.

#18 Steve Trust me, over the period of a few weeks, you'll find you need the rest days. I just stick with the wod am grateful for the day off. I usually try to do some light cardio, walk, etc.

#23 Abby- If you got enough left to do something else in addition, let me borrow some, willya? :)
Must be great to be young!

#18 Steve - search message board for "false grip"

It's all in the grip.

Thanks - 26 yrs. I sometimes don't know when to stop so I appreciate the guidelines and virtual 'coaching' here. You guys are awesome and I love the results!

Caught up with Tabata... threw in Tabata double-unders at the end, with single jumps for the 10 second "rest". Was an ass kicker...

Getting back into the bodyweight drills after my wake up call with Barbara yesterday

5 rounds of Cindy w 20lb rucksack in 7:42; then

5 rounds of Cindy (bw only) in 6:48

All drills full range w/ press-ups done on handles for greater depth. Pull-ups and squats unbroken, press-ups had some slight pauses.

Wait 5 minutes then

Row 1000m in 3:15.7

First time I've done that distance so PR but pretty happy with it. Think 3:10 should be doable in the next couple of months.

Cheers, kempie

Much needed rest day included a ride with
"Team Red Helmets" http://www.raceacrossamerica.org/files/raam2006/riders/team_redhelmet.html of the RAAM as they came through town.
Truly inspiring. Had more energy after the ride than before.

Thanks for the links Mike #5
I wish we had more journalists like Roggio, Michael Yon, & others, and he is absolutely right that the terrorist strategy is to manipulate public opinion through the useful idiots we call the mainstream media.

As Gen. Giap of North Vietnam said, the NVA & VC were being beaten badly, but the constant drumbeat of defeatism from our leftist media was THE factor in turning US victory into defeat. The anti American left in this country and elsewhere ardently hopes to duplicate their Vietnam success in the GWOT, and snatch defeat from the jaws of victory.

"Please tell me that no one is surprised to hear that the American mainstream media plays right into the Taliban's hands with their incesant focus on casualties and costs."

#11: No suprise here! I often wonder which side the American press is truly on. Sometimes thier coverage stinks of aiding and abiding the enemy.

New to CF. Is there one standard CF warmup or are there different warmups depending on the WOD? Thanks!

I used to warmup with a 20 minute run, but if I really push some of the WOD, its too much. I do the CF WU and think its great. Gets everything moving withoutleaving me tired for the workout. If a workout is strictly BW with a lot of pulls squat etc.. I don't do the same WU. I find one of the best warmups other tha the CF is shadow kickboxing for 10 minutes or so with a few minutes of rope jumping.

the mainstream media isn't left or right. it's simply bad. it lost it's way a long time ago to the whims of advertisers and fancy graphics.

real journalism takes time. that kind of long-form interview won't make it to the nightly news becasue it would take too much time. bodycounts are fast and easy. it's not a right or left thing. it's just a failure of the medium condoned by the marketplace.

fox is clearly mainstream. And no one would call it liberal but it's equally pathetic in it's simplification of ideas. i don't care what ideas they spend more time extolloing. everyone can be made into a hypocite.

I can't speak for canadian commercial radio stations like CQHR that broadcast this piece but for sure no commercial station in the US would dare. Sad.

NPR, heaven forbid ;-), would be more likely to play this clip than anyone else. they may not play the entire thing but extended excerpts wouldn't be unheard of.

Finally, let's not run our mouths calling anyone anti-american becasue they are to the left of your thinking. we need civil discourse and cudos to Crossfit for providing such a forum during rest days.

after all liberals wanna be fit too!

Pretty new to Crossfit.
My husband and I both do A warm up. Our warm up
is mostly streching. Then depending on what the Wod is we add to the warm up whats not in the WoD. If pulls ups are in the WOD, instead of pullups in the warm up I let my body wieght hang from a set of rings with my feet on the floor and do shrugs and rotate the shoulders to wake them up. Im no fitness expert I do what I feels helps me do the WOD.

BW 170, 33 yr old

Did yesterday's today, because I had a pushup/situp intensive fitness test first thing this AM.

Pullups: 07/05/04/03/03/04/04/05
Pushups: 17/15/12/07/07/07/07/07
Situps: 13/14/14/14/14/15/15/15
Squats: 20/20/20/20/21/22/22/22

Also, rowed max effort 2k prior: 7:03, damper-5, SPM 26-28 (its been a LONG time since rowing on an erg in college...almost forgot why I hated it then)

Crazily enough, I almost enjoyed this workout--though pullups are simply discouraging.

I am thinking of purchasing glutamine and/or creatine from my local health/fitness retailer. How safe are these two supplements? Any particular brands that I ought to be on the lookout for? Any info. is greatly appreciated.

Thanks

#20 - i'd rather not see the commandments posted in public places. just like i'd rather not see edicts from the koran, the torah, or any other religious establishment in public places.

#37 Tommy

Check out the messages boards.
Nutrition > Supplements.
You'll find what you need in there.

Question re: kipping pull-ups - When kipping i have the tendancy to not get full extension on the bottom part of the pull-up (if fully extending hanging from the p-u bar is 180 degrees, i would be around 150 degrees at the bottom of my pull). If I do go to full extension while kipping, my kip breaks and I am back to doing strict pullups.

Am I still getting the full benefit of pullups by doing not going to full extension on my kipping pull-ups? Does anyone else have this problem?

Mike,
I have the same problem... and I'd be interested in a reponse from somebody too.

Basically, it comes down to the fact that I'm not really strong with my pull-ups, and don't have a heckuva lot of experience with kipping... so I get stuck. Not sure yet if it's harmful.

Hi all,
#1 Walk, w/pack (62#'s) and push-up (w/ said pack)x15x6 (sets spaced) 2.1 miles.
Duration 34:21.
#2 {Rope jumpx150; Z-sit :15; Hand stand hold (against wall) :30; Arm swing (side to side; left then right; ~ :45/set)x8.
Duration 25:50.
Rest...

Mike and Johnny (#40 and #41),

I had the same problem for years with not fully extending at the bottom of the pullup. When Coach Glassman saw my pullups he told me he wouldn't count any beyond my first rep; I set to work fixing the problem.

Unfortunately Eva's excellent "how to do kipping pullups" video didn't exist for me but I would strongly suggest you check it out. (It's on the FAQ page under the video section).

I had to unlearn a lot of bad habits. I started by simply swinging from the bar, working to allow my shoulders and chest to open at the most forward portion of the swing. I increased the power and speed of the swing using a little kip. That lesson was amazingly hard; I kept trying to swing with bent arms. (Didn't work very well!). After I finally became comfortable with the swing I added a 1/4 pullup to the swing, making sure I returned to the fully extended swing position with an opened chest each time. I added height to my pullups as I become coordinated enough to maintain the extension, kip and swing.

A big point to remember: push away from the bar at the top of the rep. That will help maintain your swing and help prevent injury.

Abby #23: I'll add martial arts training one to three times a week... as well as some leisurely hiking and cycling. But I heavily scale workouts and take extra rest days.

Catching up on Barbara today.

Craig: 22:21 as Rx'd
Gretchen: 20:45 Mini-Barbara: 5 rounds, but 1/2 the number of reps of each exercise

age 37
cfwu x 3 with assisted dips and pullups
great routine for a beginner

#38:

I'm not religious @ all but I do like the ten commandments in public places. To me it's pretty rational logical common sense that transcends any religious or non religious person. Should not steal, kill, etc.. I guess I could see how this offends somone...if they like to steal, kill, etc.

serious question.if ur doing the second pull properly and dragging the bar up the thighs.how do you miss the family jewels on the actual pull.I keep the bar off my body

#47 -

you need a religous posting in order to realize that killing and stealing are wrong? interesting.

further, the commandments' scope go beyond killing and stealing. they also forbid (1) having other "gods before My face," (2) taking god's name in vain, and (3) coveting your neighbor's goods. if you're going to post the first two, which plainly refer to the Christian god, then you open yourself to argument that Allah and Yahweh and others deserve the same billing. the third one, to paraphrase George Carlin, is just plain stupid because coveting thy neighbor's stuff is the basis for good ol' fashioned capitalism.

i won't even go into the other commandments, but shouldn't there be some exception for killing? terrorists, for example?

my computer has frozen up more than once while checking out the "comments" section. any computer gurus out there? May be a problem with the site. it doesnt happen anywhere else. im computer ignorant, but perhaps someone can figure it out if its a common problem.

#49:

Oops I hit a nerve..hmm..you started it by posting nothing related to today's subject and now you bring in killing terrorists...hmm...yeah let terrorist attack and do nothing in response...yeah that's the way to do it...yeah and then the terrorists will leave you alone...you should be the next Secretary of State.

pull...6,1,6,6,5,4,4,5
push...15,10,6,6,5,6,5,5
sit-up.11,10,10,8,9,9,10,10
squat..14,13,13,15,14,15,12,16

#51 - i thought you wanted to follow the ten commandments? well, one of these commandments states that you shouldn't kill. the logical extension is that you don't believe in killing terrorists (or anyone else).

explain yourself, if you can.

I stateed my response already I would do something if a terrorist attacked me. I guess you would not...

From Wikipedia...might help explain killing terrorists...

The phrase "an eye for an eye, a tooth for a tooth", a quotation from Exodus 21:23-27, expresses a principle of retributive justice also known as lex talionis (Latin for "law of retaliation"). The basis of this form of law is the principle of proportionate punishment, often expressed under the motto "Let the punishment fit the crime", which particularly applies to mirror punishments (which may or may not be proportional). At the root of the non-biblical form of this principle is the belief that one of the purposes of the law is to provide retaliation for an offended party. This early belief is reflected in the code of Hammurabi and in the laws of the Old Testament (e.g., Exodus 21:23-25. Leviticus 24:18-20, Deuteronomy 19:21).

if you believe in killing, why would you want the ten commandments posted? there's a word for that -- hypocrisy

thanks TE, i expected something like that. one of the problems with the bible, koran, and similar works is that you can cite quotes from the text that would justify just about anything, even if it plainly contradicts different provisions in the same document!

heck, the terrorists are killing people in the name of their bible, the koran.

this is one of the many reasons the ten commandments should not be posted in public places

#43 Kelly.
You mean at a time in you life you weren't superman?

How's the shoulder? I have what appears to be just the opposite problem you do. I can do pullups and pushups, but when I try HSPU or Handstands my right shoulder and right tricep collapse on me. It also affects my ability to do muscle ups. Gonna go see a doc about that tommorow.

We will not agree on this subject since I would imagine you are totally against the war on terrorism in general. Would you prefer if we send an invitation to a terrorist asking them to turn themselves in or if we could just capture them without using any force. Ok Tasers for the military. Will that satisfy your distaste for killing terrorists. Are you in the same camp as those who blame Israel for the troubles of the Middle East?

Last one...more to think about :)

Many over the centuries have used "thou shalt not kill" to justify pacifism, or "conscientious objectors" in the military, or opposition to capital punishment for those who committed heinous crimes. And yet, if they read all of the Bible, Old Testament and New Testament, they would see that there were occasions when God not only permitted the taking of human lives, but commanded it. Examples:

"And he said unto them, Thus saith The Lord God of Israel, Put every man his sword by his side, and go in and out from gate to gate throughout the camp, and slay every man his brother, and every man his companion, and every man his neighbour" (Exodus 32:27 KJV)

"Thus saith The Lord of hosts, I remember that which Amalek did to Israel, how he laid wait for him in the way, when he came up from Egypt. Now go and smite Amalek, and utterly destroy all that they have, and spare them not; but slay both man and woman, infant and suckling, ox and sheep, camel and ass." (1 Samuel 15:2-3 KJV)

God is not a hypocrite. He means what He says, and says what He means - consistently. When the Israelites were given the Sixth Commandment, they knew from everyday life that it prohibited murder, not lawful killing, such as in self-defense, or in defense of one's nation, within legally-prescribed rules. In matters of criminal law, the guilty were punished in kind - in ancient times, prisons were merely places where accused people were held until trial and punishment - prisons were not the punishment itself. Murderers were put to death, not, ironically, and unjustly, sentenced to life:

"the murderer shall surely be put to death" (Numbers 35:17 KJV)

#38

aren't the ten commandments from the Torah

For mwu:

Since you are against anything religious, anything military, any action against criminals, what rules in life do you adhere to?

Just for the record: 60 mins Bo staff/patterns practice, kicking practice and big stretch.

mwu,
I think you're a red herring to work people up. You only post on rest days, never WOD days. Your comments are perfectly pitched to raise ire in a site populated by folks in the profession of arms. It's too perfect, I think you're a plant.

follow-up article from last rest day, heh heh. not saying i agree or disagree!

http://www.theworldforum.org/story/2006/3/27/202252/067

robert taylor - good one, ha. not a plant, just offering a different opinion. i'm all for the military and for killing terrorists. i'm just opposed to this administration's gross negligence, especially when it comes to its pursuit of the war on terrorism.

tracy - your premise is totally wrong, but i'll answer your question anyway -- i support the rule of law, the basis of modern western civilization.

confused -- good question. the 10 commandments are from the old testament. i don't know enough about judaism to know whether the torah is identical to the old testament, or whether the torah has the commandments

TE - interesting, but it’s worth noting that the Bible was long used to justify (1) slavery . . . “slaves, obey thy masters” (Colossians 3:22) “with fear and trembling” (Ephesians 6:5) (2) to deny women the vote . . . (3) and death for nonvirgin brides (Deuteronomy 23:21). i could go on, but you get the point.

mwu: Look at the original translation of 'thou shall not kill', it was 'thou shall not murder'. Murder and kill have two different meanings. I have been a police officer and SWAT operator for 16 years and have been lucky enough not to have employed deadly force. However, if it is in defense of my life or another, I would not hesitate. I respectfully hope that you are never placed into a situation where you would have to decide.

mark wold - so, jesus said it's ok to kill another human, but not to murder him? i don't think so. look, i'm not a pacifist or opposed to war. i'm just pointing out very deep inconsistencies in the bible and other documents (eg, torah, koran) that were written thousands of years ago.

i think the penal code is a much better document to follow for guidance in this area. as a police officer, i'm sure you agree.

I'm 11 years old and I saw on crossfit kids that we have to do reverse burpees. Can someone please tell me what those are or point me to a picture?

#16

I do the Crossfit warmup as a cool down after I work out. This works out great for me.

tracy,
what credentials do you offer the forum to be such an aggressive personality? I hope that you have/or are serving in this theater or possibly have a significant other that has/is ... as it is awfully easy to have a itchy trigger finger when you don't have a dog in the hunt. I personally think that we have a whitehouse full of chickenhawks and when it was their turn they hid behind their fathers checkbooks and they have some big brass balls to be pre-emptively striking anything.... the whole bunch of draft dodgers that they are.

#69 Jessica:

Check out April 15 2006 WOD. It explains and shows a picture.

Oh wait, those are inverted burpees on 15 April, not reverse burpees.

mwu- I am not quoting Jesus. I am quoting the original translation from the old testament. If someone is actively engaged in trying to kill you, you do not sit back and ask what would jesus do? I am a human being and like it or not,not all of us are peace loving individuals. I do agree with you on the penal code (state law). Obviously that is where my authority to carry a sidearm rests.

#72

Thanks for your help!

Jesus quite clearly said with his words and deeds that if someone strikes you on one cheek then you should turn the other cheek.

While he was being arrested, tried and crucified, he did not resist.

If you want quotes from the Christian Bible posted and or followed in our country, how about using actual quotes from Jesus, not just the Old Testament before He was born?

Because the people who say they want those values emphasized do not want to see:

turn the other cheek

It is way too hard to follow.

"...And if you do not have a sword, sell your cloak and buy one."

~Jesus Christ Luke 22:36~

Run:Alki-Faimont Canyon 47min

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

MWU- Jesus didn't come up with the 10 Commandments. From one SWAT operator to another, keep up the good work Mark.

treelizard that is a ridiculous quote to try to show what Jesus said and did

I can easily give you 50 that say the opposite, plus the example of his life in which he did not resist the force against him with more force but instead with word, prayer and submission

for you to take that one quote is intellectual dishonesty and more importantly shows the danger of trying to use religious text as the basis for government, as there are always conflicting quotes that can be brought out to prove a point

Making some days up
Tabata Something Else
PU's 20/15/10/8/8/6/7/6 = 80
Pushups 24/17/12/9/10/7/10/6 = 95
Sit ups 16/16/15/14/13/12/15/10 = 111
Squats 16/12/15/16/19/13/16/20 = 127
For the squats I took more than 10 seconds in between sets but never over 15 seconds.

mvu,

George Carlin is an idiot. He's always talking about how Christianity is for suckers, then checks himself into rehab. Maybe if he tried filling the void in his life with the love of Jesus instead of drugs and alcohol...

Anyway, the commandment tells us not to covet, not want. Here's the difference (from Merriam-Webster):

Main Entry: cov·et
Pronunciation: 'k&-v&t
Function: verb
1 : to wish for enviously
2 : to desire (what belongs to another) inordinately or culpably
intransitive senses : to feel inordinate desire for what belongs to another

I can admire my neighbor's car and want one for myself without coveting it. To covet it means to wish harm to him for having it, or to wish that he didn't have it.

And as others have mentionned, the Ten Commandments were given by God... who happens to be both the Jewish and Chistian God.

BTW... Jesus was God in the flesh, Mohammed was a profit. Big difference.

Rested on Tuesday - travel day. Was going to Tabata Something Else this morning, but it was virtually impossible for me to find a suitable place to do pull-ups at or near my hotel. Madening.

Punted and just cranked 100 burpees in the hotel room.

I hate burpees.

17:20

MWU, I'm disappointed. You are again sowing discord, 'pointing out' stuff, and engaging in arguments that cannot possibly bear fruit on this or any - yes, that's my opinion - electronic forum.
Your 10 commandments bit is not the topic of the day, it is not an innocent topic, it is not even really a solvable topic.
THIS IS AMERICA. Don't be one of those nativity-nuking nincompoops!
If you want to contribute to a group, methinks the first step is to condescend to talk about what the others are talking about, not try right off to impress people with trivial links and sundry exotic points of view.
Friendly advice, you know that I hope.

jared b - the ten commandments were given to us by god? are you sure about this? what evidence do you have? are you sure it's not something moses dreamed up to control his minions? and are you sure jesus was god? rational thought would say otherwise.

and moreover, something like 1,000,000,000 muslims think their god is better than your god. so why not post the isalimic code in public buildings rather than the ten commandments?

also, saying that mohammed was a "profit" (read: prophet) after your discussion on the meaning of profit. whether or not this mistake was intentional, very humorous.

stryker - good points. i just think this comment board has sorely needed a different pov.

#49 -- Covetousness isn't the basis of capitalism. "Coveting" generally means you want what someone else has; to get it, you have to take it away from him.

Under capitalism, we go out and create wealth so we can have what the other guy has, without taking it away from him.

It is my fault for tossing grenades at mwu. I'm not particularly for posting christian symbols in government spaces- but I'm not rabidly opposed to it.
What I really want to know (from mwu or anyone else) is...
for DL and other heavy lifts, is using the hand grip strap a no-go? Are we trying to improve the weakest link (for me) of the entire movement?
Thanks for your advice.

I love how on a forum where so many people constantly criticize posters for not using rigorous enough logic in forming their arguments sees such frequent use of biblical passages to justify positions. The bible was written by fallible human beings (not God) and can (and has) been used to justify countless atrocities over the ages. Prime example of a fallacious argument from authority. If all you have to 'prove' your argument is a snippet from the Old Testament, you got a whole lot of nothing.

Gbass #80, How can you call it a ridiculous quote? It's the word of God! ;)

Seriously, though, Jesus wasn't a pacifist. There's a time for war and a time for peace, etc.

#87 I think my first post I asked about lifting straps.
The reply I got was "no straps".
So I got rid of them and now am deadlifting more than I ever did with the straps.

I give up -

Happy solstice everybody?

#89 - jesus wasn't a pacifist? please tell me you're joking. if there's one thing i know from 8 years of catholic school, it's that the guy was a pacifist.

and what's "there's a time for was and a time for peace" all about? is that some dickens quote?

I'm jumping in on this late, but wanted to share a bit.

gbass- The reason Jesus didn't let Peter finish what he started when he smite that Centurions ear w/his sword, or to quote an old heme,"Call 10,000 angels to destroy the world and set him free" was because he was full filling what was laid out for him long before he was born in that manger. He knew what must be done, and the sacrifice that needed to be made. Jesus knew there is a time for prayer and a time for action. He took actions against those who were using his fathers temple for a market. How by turning over tables, knocking over stands, and expressing how enraged God was w/what they were doing. It's all in the New Testament. What's your thoughts on The Army of David?

mwu- Hmmmmm..... What was this country based on bro? Wasn't it Christianity? Is that not why you swear to tell the truth, the whole truth, so help you God? Isn't that where our original laws came from? "In God we Trust", Is that not what is printed on our money and what at one time was on every courthouse you saw? The further removed we get from this, the more down the crapper this country gets. Even if you disagree w/the religion, which you have the right to do, you can not take away that it was and should still be the key building block for this country. Remember, As long as there are tests, there will be prayer in school. As long as my brothers and I are fighting for the freedom of this great country, their will be prayer in our military. Get used to it bro. No mater what, the 10 Commandments and prayer are here to stay until the end.... Which in all actuality probably isn't too far away.

Oh, and the separation between Church and state was meant to keep any certain religion from gaining power over the Gov't. IE, The early Popes in Machiavelli's time.

Who wrote the bible, the koran, the torah or any other religious book: people. Mostly people who where inspired an had the good of their people in mind.
Next queation: Who interpretates them: Other people who may or may not use the text in their own or others advantage.
Conserning the bible, have you ever heard about 'consili"? That is were the pope and his merry men dicided what of the original manuscript was to be put into the pulic bible.
I am very interested in what the original manuscrips have to say. Aren't you?

extra workout:
21-15-9 of
1- ring core work / deep squat, OHSQ stick stretch
2- sec of ring L-hold / low swing deadhang (see Kelly's post)
btw How's the shoulder coming up? Take care :-)

Have fun, mind training
Johan

"#89 - jesus wasn't a pacifist? please tell me you're joking. if there's one thing i know from 8 years of catholic school, it's that the guy was a pacifist.

and what's "there's a time for was and a time for peace" all about? is that some dickens quote?"

It's from the Neocon version of the Bible. It can be used to justify anything, especially preemptive violence! Now with 30% more certainty!

DJ, my man, you got it all wrong. our country was founded based on the principle of separation of church and state. have you forgotten 6th grade civics?

this principle is a primary reason the U.S. has thrived. look at the countries where church and state are essentially one -- iran, iraq, practically the entire middle east. they're stuck in the middle ages man!

the founders never stuck "in god we trust" on anything. this was put on money by politicians years after the founders had passed.

in fact, some of the founders were vehemently anti-religion. thomas paine, author of "Common Sense," wrote: "I do not believe in the creed professed by the Jewish church, by the Roman church, by the Greek church, by the Protestant church, nor by any church that I know of. My own mind is my church."

matt mc, your wit exceeds mine by leaps and bounds

GBass: Yeah, what DJ said. :)

Jessica #69
11 years old and doing crossfit very impressive. Atleast we can count on you to stem the tide of obese children. Keep posting. I expect your parents are very proud of you

MWU- I agree w/the separation of Church and state. Dude, 6th grade Civics? Come on, I'm a product of the California school system. That was 8th grade. Joking aside, It was meant to keep a division of Church leadership and Political leadership. That we agree. It was not meant to keep God out of this country. Or it's courthouses.

As for founding members of this country. Whether they agreed or disagreed, this country was built on the word of God. Being an obviously educated man as yourself, I'm sure you can even admit to that. With that said, there are some who have used this fact out of turn, and or in ways it wasn't meant to be used. Even the blind can see when this happens. I'm just thankful that we have President that is not afraid to publicly state his faith and to admit the strength he derives from it.

I would love to stay and chat more, but I have to go get a bite to eat... and maybe some fermented barley and hops(Zone friendly of course). Oh, and before you say it, the Bible says to ,"not be drunkard and act like a fool". Not to not drink. =)

If only there was a "find someone to xfit with in your area" section... anyone from Calgary, Alberta? More specifically... Cochrane? Hard to count Tabata reps when you're focusing on pain ;)

Jessica- Rigth on, Keep it up.

Treelizard- =)

A regime that tries to deny its own history in order to conform to a political ideal ends up satisfying nobody - viz. France (where I have a good deal of experience), its model of 'laicity', and its brand of republicanism claiming to include everyone. In reality, it is French history that decides social mobility, French language that rules supreme.
Godless guys, go live in France, you will only get a political cult instead. It's not the next stage of humanity, taking the writing off the walls, believe me. Other writing goes up, like 'No more writing!' Are you all crypto-Maoists or what?

Or if want to be successful American dissidents, do less 'philosophizing disgrace' and give us something new.

Finally, you - master debaters! - want your country to be your ideal un-God, mom, dad - yet curiously don't seem to feel that when it's fighting, it's worth fighting for/with it.

Go on talking.

My hat is off to Jessica #69.

Here's an article for all the whiners:

http://thehc.iblogs.com/2006/04/20/america-haters-bitchers-an-complainers/

Tabata something else - sub SDHP for Squats due to leg DOMS from two days back

Pullup 4/3/3/3/2/2/2/2 - total 21 - try 8x3 next
Pushup 8/8/5/5/5/3/3/3 - total 40 - try 8x6 next
Situp 5/5/5/5/5/5/5/5 - total 40 - try 8x6 next
65#SDHP 9/6/1/5/5/0/0/0 - total 26 - try 8x5 next

total 127, lowest subtotals=10

also:
1mi. slow jog (13min.) on eliptical to rid lactic acid
6 dips
40# db snatch 5L,5R

First tabata anything - 4th WOD, every other day

40yrs, 217#

Aw man treelizard I think you have it wrong.

I love the United States.

I also love Jesus.

They just don't mean the same thing.

I know, I know: no duh.

Chain dragging fun today.... 100+lbs of sling load chains with rings attached

6 rounds:
120 ft OH forward drag
120 ft forward drag

~ 17 min (timed with cell, no watch)

Credit to Anthony B for the rings overhead style "sled" work

#48, I too wonder the same thing. On more than one occassion, I've had the bar come straight up and hit my nuts...it seems the best way is to have the bar arc away from the body ever so slightly.

MWU - some points of etiquette.

Rest Days are generally supposed to be an opportunity for some civil discourse on a topic posted. Sure, it gets off course a little as the forum here is a little less "moderated" than the message board.

But here's what you did - posted some clip (rather funny) that was completely off topic. And, oh, wouldn't you know, it's a particularly inflammatory subject! Then, you begin a long, thread-hijacking debate about the Commandments meant to do nothing really other than irritate others under the guise off "just offering a differing opinion".
So, you have (a) offered nothing on the topic of the day, namely Roggio's points/reporting on Afghanistan likely because it's hard to argue against that War or criticize the Adminstration on that ground (after all, Bin Laden was actually there, had a place at Tarnak Farms, where there was also a jihadi training camp, and a rudimentary chem/bio place); (b) offered no sweat equity to the community. As someone noted above, you're a troller (I'm paraphrasing to save time). There's no hard requirement to post your times here, but if you want to be a part of the CF commnunity, then be a part.
My sense is, however, you don't want to be. You're just here to get your rocks off busting people's chops on rest days because you don't happen to agree with the "conservative" bent of this community. I would submit your likely wrong and confusing conservative views with conservative politics, much like people make that some confusion with conservative politics equaling conservative judges (see Earl Warren).

That's fine - you don't have to like the people here because of the generally "conservative" tone of their beliefs, but if you're just here to bust people's chops, troll elsewhere.

You know, after rereading this, I think it might be a bit presumptuous of me. So, if I have stepped on one of the moderator's toes - Lynne, Robb, or Brian, I apologize. BTB Tabata squats as my penance at your word.

"This nation of ours was not founded on Christian principles." - John Adams

He outta know.

mvu,

You're correct, I misspelled prophet.

For all of you that think that the Bible was writen by man, you are correct. It was their hand that put oen to paper (so to speak). However, it's contents were inspired by God.

I seriously doubt that anyone who truly comprehends the history of the Bible would doubt otherwise.

2nd day back from injury - 5 weeks no workout.
Still cautious
2k Row 8:21 - draining
3 x 5 x 95 FS - ok, weak feeling
3 x 20 second tuck sits very shaky on rings

Amazing to see how much performance has been affected.

#109 - those are fair comments. and you're correct that i posted colbert's interview knowing that it's not in line with the conventional wisdom on this comment board. i thought it was an interesting discussion item, much like the items that coach offers.

i didn't discuss the afghanistan reporting because there's not much to say there. unlike iraq, that war was eminently justified. very few people disagree with that.

Crossfit Kids

4 Rounds:
5 reverse burpees
10 superman
15 situps

I finished this in 6:48.
Thanks everyone for the support!

Group Moffett

5 rounds for time of:

Run 100 meters (down and back)
Burpees 10

Total time: 13:11:38

BW = 167 lbs

June 18, 2006
Sunday 060618
Front Squat 3-3-3-3-3-3-3 reps

Warmed-up with 95 lbs. Then 135 -> 175 lbs. got through one rep at 185 (new PR) but failed on the next. Worked on knees to elbows after.

Please forgive me for returning to the last Rest Day topic, but today's press release from the National Research Council regarding their latest study (conduected at the request of a Republican Congressman) is highly relevant.

The takeaway:

"There is sufficient evidence from tree rings, boreholes, retreating glaciers, and other "proxies" of past surface temperatures to say with a high level of confidence that the last few decades of the 20th century were warmer than any comparable period in the last 400 years ... Other proxies include corals, ocean and lake sediments, ice cores, cave deposits, and documentary sources ... The committee pointed out that surface temperature reconstructions for periods before the Industrial Revolution -- when levels of atmospheric greenhouse gases were much lower -- are only one of multiple lines of evidence supporting the conclusion that current warming is occurring in response to human activities, and they are not the primary evidence."

Find the press release and links to the full report at:

http://www8.nationalacademies.org/onpinews/newsitem.aspx?RecordID=11676

Is that 1stLt Mulcahy???!!! Motivating!