everybody rest in peace

Anybody elses shoulders killing from the front squats? Not to mention my legs!!!

Coop, I was at a funeral today. Forgive me if I don't know how to take that one...

Everybody Peace in Rest

for further reading on the subject and possibly to create even more informed debate here is a lovely link that's about as old as the RDA (rest day article)
http://www.policyalmanac.org/economic/minimum_wage.shtml

oh and just for fun. here's a funy primer on libertarians like the Cato Institute:
http://world.std.com/~mhuben/onelesson.html

rest well all but stay vigilant

I'm relatively new to CrossFit. Why does Coach Glassman post the articles on rest days?

Nice work on the plank, Nancy!

And to CFSD, great workout. I'll try that on some of our students this week :)

It's hard to understand how a 14 year old article is relevant to any discussion on the minimum wage. I will say, though, that I find it very interesting that social security benefits adjust every year with inflation, while low income employees funding that system go without year after year. I guess what's good for the goose isn't always good for the gander.

Good video.

Great video...I actually had a sympathetic dry heave while watching!!

$5.15 x 40 hours a week = $206 a week

$206 x 52 weeks a year = $10,712 annual income

#6 Ken Davis- To give you something to think about and debate. Thus giving your mind a workout... Strong mind, strong body, and strong soul.

The minimum wage is a political tool enacted to confuse and bewilder the small business owner, or so it would seem. The only companies that seem to use it are the fast-food chains, and then only as a benchmark.

As a small business owner who employs at times up to 100 employees, the MW is irrelevent. The market dictates wages. Right now, my lowest hourly rate for a construction laborer is $11.00 per hour. My lowest office rate is $17.00 per hour. Most of my wages are in the southeast and midwestern markets; however, my California wages avergae a few dollars more.

In Atlanta, where my business is headquartered, the minimum rate for immigrant labor off the street is $9.00 per hour, up from $8.00 two years ago.

What I'm trying to say is simply that the MW makes for great election year fodder but in reality has very little bearing on actual market wages, at least for most small businesses.

Morally, I find it reprehensible that a business owner would pay MW since a person cannot in all reality live on such a low wage and expect to get ahead. There are many who will use their economic "power" to exploit even the poorest among us.

Stay strong CF family!

#6-Ken Davis
He gives the articles to us because majority of us would not read them if they were not here.

He also probably finds them interesting himself and well it is his site so he likes to share.

As a small business owner employing NO other workers, an increase in the MW would be a huge disincentive to hiring anyone, let alone more people.

If I have a certain pot of money, in a market (retail) where company subsitution based on price is a key factor, why would I hire anyone/more people if my labor costs go up without a concomittant rise in prices (that isn't possible due to price inelasticity)?

So, faced with the prospect of a lower return on my investment, I either fire a worker(s) I have to maintain current profitibility, accept a lower profitibility, or fire everyone and close shop, meaning everyone loses.

So, explain to me again how a rise in the MW is good?

#6

Because he's a hardcore RW fanatic and cherishes this platform he's created...through something that has nothing to do with his routinely asinine politics.

If you ever wondered why the coaches in school usually taught Health or other such light-weight nonsence instead of AP History, Mr. Glassman reminds us why every three days or so. Stick to what you're good at, Gregory dearest, cuz politics ain't it.

Here's an article that he'd never post. Even though it's the truth. A niggling thing, that.

http://www.timesonline.co.uk/article/0,,2092-2261727_1,00.html

DJ 12, I'll drink to that!

Rest, 1 rep, 24 hrs

Rest....a day from the gods

Video: Fight on Friday
Music? Band & Song. Anyone?

#20 sgt feather
Band: Disturbed, Song: Stricken, Album: Ten Thousand Fists

Thanks Travis. I am very out of touch with all this crazy jitterbug stuff that the young folks listen to nowadays. Back in my day their were only two kinds of music; Sex & Pistols.

God Save the Queen!

The weight would be better on your butt Nancy, not the upper back!

Sid's the Man, sgt feather

RE "Comment #8

It's hard to understand how a 14 year old article is relevant to any discussion on the minimum wage. I will say, though, that I find it very interesting that social security benefits adjust every year with inflation, while low income employees funding that system go without year after year. I guess what's good for the goose isn't always good for the gander."

--RIGHT so let's abolish the minimum wage, AND social security and all the other trappings of the Nanny State.

Re #6:

"Here's an article that he'd never post. Even though it's the truth. A niggling thing, that."

Well I agree with the tone of the article. I expect the US to leave both Afganistan and Iraq in worse shape than they were before the invasions, oops I mean liberations. But I really don't see how that proves that coaches article posts are poorly thought out. He just has a different view from you. Your post makes just about zero sense and is needlessly disrespectful as well. Go away.

#13

I was agreeing with you 100% until you got to the point where you wrote "...find it reprehensible that a business owner would pay MW since a person cannot in all reality live on such a low wage and expect to get ahead."

The MW is not, nor was it ever, intended to be lived on, let alone "get ahead."

I agree that when a politician parades a poor victim of MW and tells their sob story of trying to raise a family it makes me ill.

Your laboror at $11.00 an hour is not getting ahead either, but in this great country they have the right to change all that.

Ryan

Missed Sundays workout. Can anyone recommend a good one to do today?

Thank you!!!!

When I lived in the States and lived on minimum wage as I had to support myself through my university studies, I didn't worry about getting enough to eat or shelter, as prices were generally okay. I could live on mashed potatoes and ground beef if I have to. The only thing that hurt was healthcare. Despite receiving some "minimum level of healthcare," I could barely afford to see the doctor due to my allergy to penicillin and large deductibles.

The US is able to provide its citizens with cheap shelter, food, and clothing. However, you still have to be at such a low level of poverty to receive any help for healthcare. This can be hard on students, part-time workers, and those that are contracting because they're forced to (i.e. Microsoft at the moment in Redmond, WA).

Did a random mix of 2 minute intervals on rower, cycle, eliptical, mixed with different ab exercises this morning. Just need to get the HR up to start the day.

I'm stoked to do the "Fight on Friday" Workout form CFSD Video today. Can't wait till lunch hour to pump that out!

Could you tell me what the real world application of doing a plank with a barbell plate on your back? Does is help when you do not have a jack in your car to change a flat tire? Acting like a picnic table at the next family reunion? It looks like a waste of four good minutes to me? To the ones that think it is important,tell me what does in prove? If Nancy would like to show me something how about a horse stace with that plate held an arm's lenght in front of her.

Boy, everbody's prickly today . . .

Geez, lighten up, Ian.

AStraus (#28): There's an entire archive of (literally) hundreds, maybe 1,000 or more past workouts available from the main page. Pick one.

#8 JohnM "It's hard to understand how a 14 year old article is relevant to any discussion on the minimum wage."

It's especially hard when you don't read the article.

The tables show *DECLINES* in employment for the very low wage workers the MW increase was supposed to benefit.

The hypothesis is: "The prediction that an artificial increase in the price of something causes less of it to be purchased is the most fundamental prediction of economics; it is called the law of demand."

The result was: "Quite simply, higher minimum wages go hand-in-hand with substantial declines in the employment of low-productivity workers."

Nailed 100kg squat today. That's a PB for me. Not bad for a guy with a clubfoot and one leg an inch shorter than the other, who's had 6 ops on his knee including 2 pins and a cartiledge graft, scoliosis in his back, and a shoulder wired together.

Get Some Go Again

Thanks Coach

Bill Clinton? Robert Reich? for a moment I thought I was having a bad dream . . . .

:-)

That looks like a fun friday night. Cool video!

Was planning on resting today but somebody called me and wanted to work out so....

21-18-15-12-9
Burpees
Jumping pullups

Him = 12:00
Me = 12:45

Most of us probably worked a MW job when we were high school. I would imagine everyone who visits this site is not stuck in a MW job. What happened? We educated ourselves. We were motivated. We had desires to better ourselves. Bottom line a MW does not hinder or help. It's up to the individual to be a responsible productive citizen. Don't blame the government or the so called heartless business owner if your are stuck in a MW job. Raising the MW still makes it a MW job. Is that going to change your livelihood? NO!

Post #13 & #15 says it all

I know...let's raise the minimum wage to $40 an hour. Poverty will be banished!!!

#5: Now, that was funny.

Sgt. Feather: Listen to indie1031.fm (it's a website) around 12:00 (noon) pdt. What you'll hear is Jonsey's Jukebox featuring Steve Jones, former Sex Pistols guitarist and all around good bloke. If you go to iTunes and look up Indie 103 podcasts, you'll find his interview with old pal John Lydon where they discuss just about everything under the sun including the fact that Johnny is an Arsenal supporter. That makes him "the Man" in my book.

Jonsey supports that blue abomination, Chelsea.

Could be worse, he could be a Man Utd. fan. Ugh.

OK, back to the ever popular political debates and name calling. Remember folks, keep it muddy.

Did July 4ths wod 21/15/9 135# C&J and Pullups.
160#'s 45 yro

Rd1 C&J 10:17 5/3/3/3/3/3/2 PU 1:07 15/6 kipped
rd2 C&J 8:17 3/3/3/3/3 PU 1:02 9/6 Kipped
rd3 C&J 4:14 3/4/2 PU :17 9 kipped
Total 25:16

Post #31-Ian- Before I answer your question, I would like to request you first perform a 4 minute plank..no weight. Upon completion, perform a 4 minute plank with weight. Maintain proper form throughout the exercise...maintain a straight line from your ears to your ankles, glutes tight.
Inform us when you've copleted the exercise. (please provide a video, and then I will answer your question.)
Respectfully, Skip
www.mtbakercrossfit.blogspot.com

Haven't read article or comments yet. Catching up.

25 Wall Ball hits 12#
7 MU (3 PU/3 Dip)
25:35
Pretty much unbroken for the first time. Could NOT have done that with 20# ball.

D.

Making up a WOD a day in advance - 15:26
15 thrusters with 35 lb dbs
420 meter run
15 High pull deadlifts w/ 35 lb dbs
420 meter run
16 renegade rows (r/l) w/ 35 lb dbs
420 meter run
15 hang squat cleans (7+8) w/ 35 lb dbs
420 meter run

#38 & #39 you hit the nail on the head....if you are trying to provide for a family or get ahead by working a min wage job, you are doing something wrong! min wage is an entry level position, and workers should strive to move up from there. with all the public education in this country, hard to see how someone could't get up the ladder just a bit....

#42 Skip - nice challenge!

Unfortunately, I had to abandoned my weightless plank after about 1 minute. well, someone walked into my office and said, "Hey, what are you doing now?!"

I'll try this one a little later. By the way, after a minute my arms were starting to shake, felt a burn in my stomach, and I was looking forward to the end.

Nancy Reilly is crossfit!

From the WOD a couple days ago, does anyone know of a video or a link that demonstrates doing MU's on a straight bar? I am a couple days behind in case I dont get to the internet...Thanks

Oscar Wilde once said "No good deed goes unpunished." That seems especially true in economics. It's worth noting, though, that the INTENTION of raising the minimum wage is a decrease in human suffering, which is largely laudable. However, the road to hell. . . and all that.

I was driving down the road yesterday, and looked at all the cars around me, and thought: I bet not ONE of them is not dissatisfied with something in their lives. Interesting thought. If "we" abolish poverty, there's no reason to think we will also abolish dissatisfaction and misery. The worst drug users I've ever seen are kids of rich parents. It seems to me that, wherever you're at, it don't get no better. Figure that out, then message me and tell me the secret.

Presumably increasing the minimum wage does increase unemployment. The problem with the argument is that it instantly assumes the unemployment is bad.

I suspect that slavery-like situations (indentured servants etc.) give the highest employment rates and as you move away from that and salaries increase the unemployment rate increases as well.

Take an extreme example -- suppose I can go down to the poorhouse and for a few dollars purchase an orphan child to work in my house. As they are working for free unemployment amongst orphans would be extremely low (I doubt you would find an orphan without a floor to scrub). If you increase the wage that orphans must be paid orphan unemployment will increase. I'm not sure that is a bad thing.

#50

Can you clarify your postion. My southern brain is kind of slow today.

Thanks

Did the CFSD "Friday Fight" WOD as prx'd in the video. Timed each round. In between took a short active rest and did 100 count rope skips.

I - 6:09
(100 rope skips)
II - 6:32
(100 rope skips)
III - 6:22

This is a great cardio WOD. Was absolutely dripping with sweat, the ultimate motivator.

crossfit@rawc.org

Age:42, Wt:178

Rode MTB to fire station and back (5.34 miles in 25:37, 11:56(PR) to the top-of-the-hill 1/2 way-point).

AHR:151, MHR:172

I've been on Crossfit for about 2.5 months now, and haven't done this ride since I started doing the WODs. My previous best 1/2 way time was ~12:30, so although I did beat my old record by a little over 30 seconds, I was expecting to do a lot better than that. I supposed I should take this as a wakeup call for that triathlon I'm hoping to enter in mid-August. I'm really hoping that my time today was negatively impacted by the squats and wall-ball workouts we've had in the past couple of days.

I think Ian is just frustrated that he can't do a four minute plank.

The plank, side plank -- whatever, are isometric excercises. All of these seem to develop anarobic (lactic) capacity.

The plank uses a great deal of core and upper body muscles; thus developing their anarobic capacity.

Yeah, the minimum wage is a bad idea. Things were so much better back when we had slave labor.

I remain unconvinced.

James D #34- Outstanding bro! Keep up the work.

Mitch #16- It's obvious by your asnine post that you are a hardcore LW fanatic. You definitely could have posted your opinnion in a better manor. If you're going to criticize
, do it the right way. Instead of crying like you got sand stuck some where it shouldn't be.

Treelizard- The first pints on me.

Get some, Go again!

Re: the plank; builds static strength and there are numerous reasons to build this strength factor. To see more click here:

http://tinyurl.com/mc6nq

I would file this under don't knock it 'till you try it. I am reasonably strong but I doubt I could do this for four min without weight. Maybe I'll try it later today with my jumprope of death routine (another non-manly excercise which Ian probably can't do).

Barry:

Good observations. The only comment I can add is that most human "happiness" seems to me a function of the change that your life is undergoing (the sense of it getting better), NOT the absolute level of objective "goodness".

All kinds of studies bear this out (particularly with respect to money). Increases in income, winning the lottery, etc., all make people happier for an all-too-brief time . . . then they return to their baseline, even if they are objectively much richer than before.

In my experience, it also plays out in other areas of life (romantic, etc.) as well . . . we tend to be "happy" only when things are perceived as moving in the right direction . . . stasis (even at a good situation) seems to allow people to make comparisons, and there will always be someone richer, with a better house, younger wife, whatever. Result: unhappiness.

Due to some hard work, smarts, and good luck, the business in which I am a partner has been quite successful the last two years. We are clearly much, much stronger than we were two years ago . . . radically higher pay (average pay has gone up 25% in 2 years, people who have earned promotions have seen their total income double or better), more financially stable, better growth prospects, better benefits for all employees, more "job security", fewer 60-hour weeks . . . just about every economic measure is better now than it was two years ago.

However, employee job satisfaction has never been lower. Go figure.

DJ - I'll save you some homebrew, it'll be ready in six months or so. :)

Treelizard- Right on, I'm there! That's Zone friendly home brew right? ;)

Treelizard

You are confusing slave labor, wherein the worker had no other alternative...work or be beaten or killed, versus one in which the employer and worker arrive at a mutually satisfactory agreement. If either party finds that agreement not to their liking, they can part ways...the worker quits or gets fired.

So, if the goal is to eliminate poverty and provide a 'living wage' (not your words, but the general consensus of those supporting MW), why not just cut to the chase and raise the MW to $15 or $20 per hour?

Ian, I forgive you for your lack of manners and respect.

TimW,
I've been to Central America and met with slave laborers, who work in the maquiladoras making the sneakers and shirts we wear. They do have a choice. If they don't like the maggot-infested drinking water or working 20 hours a day for pennies, they can quit and go hungry. In fact many are fired after a few years when their hands no longer work due to the repetitive motions, and many suffer all kinds of health problems when equipment isn't given to them that would protect them. I wish I could believe that employers want to protect their workers out of the goodness of their heart rather than legislation, but this doesn't seem to be the case.

DJ--What the heck is Zone-friendly homebrew? You mean you want to eat a ton of meatballs before you drink? Albondigas!!!!

Two quick points.

· The decrease in the number of minimum-wage type jobs may not be always due to the increase in the minimum wage. Perhaps the fact that minimum-wage type jobs are being replaced more and more by technology is a large part of the cause of the their decline (self-service stations, self-checkouts counters, ordering online, etc.).
· I live in the Harrisburg, PA area and even with the recent increases in the minimum wage, there are still plenty of minimum-wage type jobs postings everywhere. It seems that there are not many teenagers (which usually make up the majority of minimum wage workers) willing to work.

Re: The Plank
@ Ian and Maximus

Correct; is not static strength the muscles ability to continually burn fuel. Without it a person will come to failure in a squat, for instance, due to a weakness in the spinal muscles that must statically contract before the larger muscles doing dynamic contraction will fail.

The "strength" in a static hold would have to be the muscle's ability to burn the lactic acid faster than it can build up. Because as the lactic acid build up the PH of the muscle cell changes. This PH change is thought to cause the burn one feels; eventually this burn is so intense that relaxation of the muscle must occur.

David,

What kind of office do you have? Did you know 25% of an average employees job satisfaction is directly related to their physical space?

You know, free margaritas wouldn't hurt anything, either. Maybe with those cheesy jalapeno things.

You could experiment with piping in country music too. I sing David Allan Coe whenever I get pissed or depressed. Perks me right up. "I was drunk, the day my momma got out of prison. . ."

Maybe you need mascots, too, like Athena and Fudgie, but smaller, like say two shetland ponies, or Galapogos Turtles.

See, I'm full of ideas.

BW 208 at 34 years

Felt way to good to sit around, so I did the "Fight on Friday" workout shown in the clip.

Wow, and I thought I was in great shape.

3 Rounds for time
30 Sprawls
30 Pushups
30 Sit ups
30 squats
30 Sprawls w/ 1-2 punches
Total time 40 min w/ 2mile jog after

Thank God for a day of rest!

20 minutes of nice, easy lap swimming, no concept of distance (probably about 700m)

Took yesterday off, so...

front squats on smith machine w/ arms crossed:
65/85/105/125/145/165/185 x 3 next end @ 205

then 3 rds for time of:
400m run (treadmill @ 1 deg incline)
30 pushups
40 situps

14:10

goosh!

#40 Ron, Up the Pistols, but Arsenal is for shite. Podcast? I said I was a bleedin' SPF, that means I've been knackered in a hedgerow out Kings Gardens since Maggie looked good in knickers. It means Mate, I got a rotary dial phone thats binned in the briney for I hav'nt paid the bloody post since the last time ARSE-A-NIL looked good on the pitch. Podcast, thewt, p*ss off! "NO FUTURE FOR MEEEEEEEEEEE"

Celebrity Impersonator Disclaimer: This celebrity impersonation was made without the consent of the Sid Vicious estate, it is for parody purposes only and therfore adheres to all such laws of the crown. Views offered do not represent management, who think that Arsenal is a simply lovely football club. We also enjoy podcasts and we will have three of the best, trousers down, for any football club if there are scary drunk gents about who would wish us ill otherwise. Finally, management wishes to state that we have never seen Ms. Thatcher's unmentionables and that we believe England's future to be bright and of good cheer. Good night and God Save the Queen! WE MEAN IT MAAAAANNNN.

Should a guy flipping patties at McD's be paid the same as some one who runs into burning buildings to save people? Or some one who walks on top of metal framing, building high rises?

Treelizard- Albondigas soup rules!!! Throw in some Avacado for fat and we're good right? What kind of home brew? Ever have Guinness stew?

Hello!!! I am pretty new to the crossfit workouts and must say I love this stuff. Each workout always challenges me and then reading what others times / data are just makes me want to go that much harder next time. As I am fairly new I was recently trying overhead squats for the first time and have to say these things are really really difficult for me. When I try these (with just a broomstick mind you) I try to start with the stick above my head like the slideshow demonstrates but the instant i begin to lower myself for the squat i notice the stick immediately moves forward. When i try to force myself to stay upright with the stick i notice that my mid/lower back really feels strained. Is this normal when starting out with this exercise? I really struggle to maintain balance and keep the bar back and over my shoulders.
Any advice people have on this would be greatly appreciated.
Thanks in advance.

John

Practice.

Besides that -- ask this question on the Message boards. Or video yourself and sed it there -- they will look at it and perhaps tell you what you are doing wrong.

John #72. I had the same problem when I first started and it's still a very difficult exercise for me. One thing that has helped me is to put my hands at the end of the OLY bar handle and press real hard against the collars during the entire movement. I'm not sure why that works but it definitely allows me to keep the weight back and takes the stress off my lower back. Give it a try and hopefully it'll help you too.

#71

In general, supply and demand drives everything business related...when it's your house on fire, how much would you be willing to pay given your current demand? When it isn't your house on fire how much do you want to pay?

I for one am glad we DO NOT have to negotiate with fire fighters when there is an emergency.

There's room for morality and what is good in business, but don't confuse that with our "Disney" driven ideas about what is right in the world...the underdog rarely comes back to win in the end.

MF DOOM says,
"In America, you can find a way to earn a healthy buck, and still keep your attitude on self-destruct".

ASSIMILATE! Or be smarter than the machine. I never saw the value of raging against it.

Donald E #52

Hey here's some info from the Gym Jones website written by Mark Twight:

"Coach Glassman believes that CrossFit executed at appropriate intensities puts an athlete five (or more) days away from top performance so tapering prior to competition is essential."

Its in the Knowledge section, the article titled Endurance.

Good info before the triathlon maybe.

DJ 71, I think we really maybe ARE related. Guiness is one of my weaknesses... avocados are the other one... (Chocolate's in there too somewhere)...

Not sure what kind of homebrew yet, I've been reading Stephen Buhner. Sacred and Herbal Healing Beers. And hanging out at "Brew Your Own Brew."

When you are doing the 3 Pullup/Bar Dip to 1 Muscle Up substitution, do you do all the Pullups in a row, then the Bar Dips in a row per round or do you do single sets of 3 Pullups and 3 Bar Dips with the number of Muscle Ups being the number of sets we do?

Ex:

7 Muscle Ups = 7 intervals of 3 Pullups and 3 Bar Dips

or

7 Muscle Ups = 21 Pullups in a row then 21 Bar Dips in a row

Thanks for the help!

anyone know the name of that song from the friday night fight video?

Treelizard- You had me at "Herbal healing beer".

Just kind of messed around today with some stuff and had a pretty good day. Was able to do four muscle-ups in a row. could previously only do one. And did a 106lb weighted pull-up. 6'2" 190 lbs

DJ It's not what you think!!!!

Mitch,

Go troll somewhere else!

would leg presses be a substitute for squats?

Treelizard- I didn't meen it like that kind of herbal... I should of specified. YOu had me at ,"Beer".

DJ LOL, okay. :) Cos I ain't related to no stoners. ;)

http://www.amazon.com/gp/product/0937381667/104-8647162-6247132?v=glance&n=283155

and

http://www.brewyourownbrew.com/

It is so nice of you,Skip,to forgive a miserable soul such as myself. It takes a big man with a big heart to forgive. Let me kiss your feet for extending to me your mercy. I should never question the superior intellect and fitness of a person such as yourself and the others on this site. Oh,yes,I am frustrated to the no end as to my weakness in doing a plank eventhough I do not see the need to do one. I am sure that I could do one for,at least,a minute. As for four minutes,I would say this,life is not lost by dying,it is lost minute by minute. I would like to thank you again,Skip and the other crossfit members for having mercy on my poor unfit soul.

Anticipating no time for WOD tomorrow.
"Murph" today. Rest tomorrow.
44:50. 15 minutes better than last time.
"Crossfit"...

Group Moffett

For time

5 rounds of:

Run 200 meters, drop down and do 15 pushups
Run 200 meters, drop down and do 20 squats
Total pushups is 75 reps, squats is 100 reps, and 2000 meters

Total time 16:16:80

Crossfit COB Speicher

I've been doing crossfit now for about 6 months, and I love variety and results. I have also not posted here before.

To the point though...since this is a rest day and the opportunity for random discussions and/or questions...

Does anyone else have pain in their wrists from the constant squat cleans/thrusters/front squats/clean and jerk, etc...
I find that the extreme backward angle when the weight is at shoulder level is often a limiting factor in the max weight I can move, especially when the reps are high.
Does anyone have recommendations (other than streching, which I've done), to reduce this pain.
Thanks for any help out there.

#76 - Erica

Thanks Erica. :) I actually had read that section at gymjones.com and was really hoping it was true, but from the way I pedaled today, and the way I huff and puff through the WODs, it looks like I'm going to have to put a lot more effort into my training if I want to do well in a triathlon. Having said that, I must say that I've never competed in a triathlon before, so I'll be happy just to finish.

#91 - Donald

I just completed my first Triathlon in May. You should also realize that not all triathlons are really long. The ones I'm doing this year are sprint size - approximately .25 mile swim, 10-12 mile bike, and 2-3 mile runs. The first one I competed in I took 3rd in my age group for beginners! It's not bad at all. Next one is almost a month away.

I tapered my workouts down about 5 days before just doing light workout loads. Good luck!

RE plank again:

After my "600 jumps of doom" workout in central park (100 double-unders, 100/100 alternating jumps xovers, 50 single foot jumps each foot, 100 skips, 100 regular jumps) I tried the plank.

I clock in at 195: I can bench around 230-240, I can rep out with 185 easily, I can do 50 continuous push-ups and this postively kicked my butt:

30 seconds: hm, this is gonna be hard
60 seconds: hm, I seem to be vibrating
90 seconds: omg it feels like i'm being electrocuted
120 seconds: good lord, i wonder if i could pull an ab muscle this way; arms weakening
150 seconds: fall on face.

I suppose I could have done 3 minutes if i had someone egging me on, no way 4 minutes, and 4 minutes with a weight?? Not if my life depended on it.

Anyone know of an archive that has all the workouts named after ladies in one spot (a.k.a. the archive of pain...) Trying to put together a CF quick reference to keep in my back pocket when deployed. Thanks!

94, Robert

http://crossfit.com/cf-info/faq.html

scroll down.

#92 - Matt

Thanks. :) The triathlon I'll be doing IS a sprint type triathlon. It's the "Whiskeytown Lake MTB Triathlon" and we'll be swimming 0.5, biking 8, running 4. I've done some mountain biking around Whiskeytown Lake (near Redding CA.), and there are some incredible climbs there. A couple of months ago I went out with the mountain biking club on one of their rides, and even though I thought I was in relatively good shape, I was the 12th person out of 14 to get to the top of a ~6 mile climb. The worst part was that I was absolutely thrashed by some senior citizens (I'm 42). :) Maybe I'll put on a grey wig, thick glasses, and carry a cane so I can get into a older-than-geriatric race class.

#90, I asked about this on the message boards, check it out:

http://www.crossfit.com/discus/messages/22/26973.html

#94, thank you in advance!!!!

Donald E: You are in good shape; you got to the top of the hill, right? The seniors who went by you might have been mountainbiking for years, have a far superior bike and know the specific terrain you all were climbing. As for your upcoming "sprint", the swim seems a bit long for a sprint (they are usually .25mi for a sprint) and the bike short. But what the hell, just slap on that ol' grey wig (under the bike helmet, of course) and get after it. Enjoy! John Wopat Ironman '91, '94

Didn't do a WOD so its an almost rest day because I still have my running schedule:

Age: 32
BW: 194.8

5x1:00 sprints with 1:00 walking breaks:
1. 0.16mi
2. 0.15mi
3. 0.17mi
4. 0.17mi
5. 0.16mi
Total: 0.82mi
Avg Pace: 6:07/mi

30-minute Bike (mountain bike not stationary):
Distance Covered: 5.32mi

I'm primarily a runner so not very efficient on the bike, yet.

Robert #94
Check the FAQ.

Know rest

My WOd for today
4 rounds
500 meter rows
50 situps
40 meter run

hah! whatever you do don't take it down coach!

Hey, this is a good little workout I thought I should share with all of you.....

It goes like this...

Pull ups, push ups, sit ups, dips....

Begin with One pull up, for every pull up do 3 push ups, 3 sit ups and 2 dips,

so next round is.... 2 pull ups, 6 push ups, 6 sit ups, 4 dips,

next round is.... 3 pull ups, 9 push ups, 9 sit ups, and 6 dips.

so on and so forth...

Make as many rounds happen as possible.

if anyone has watched the video today....i love that song. What are they working out to I need it!

Mark (#105)...that's Disturbed/Stricken.

Site moderation note: Forged entry from "coach" formerly comment #101 was removed and the IP address (63.98.100.163) banned.

Somebody with too much time on their hands currently at an Extended Stay motel in Austin, TX won't be doing any further posting.

thanks Matt G

Brian,
Sorry, the free cocktail hour was too much to pass up. . .hic. . .I thought it would be funny.
(kidding, I'm not allowed in Austin)

Sgt. Feather: You're the flowers in my dust bin, mate. Even if you're no fan of the Gunners.

Do you know a guy named Karl? He's from England.
I was just thinking, you know, small country and all that.

Fight on Friday looked so tempting I decided to give it a whirl.

3 X 30 Sprawls/30 pushups/30 situps/30 squats/30 sprawls w/ jab-cross combo on heavy bag

18:49

A four minute plank is nothing to sneeze at and the plank is a great way to tighten up your core,among other things.

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*Minimum wage workers make an annual income of $10,700.

*Childcare can cost up to 10,000 yr.

*There’s over 73 million children in the U.S[40%(29.2million) lives in low-income families. 18%(13.5million) lives in poor families.]

*In 2004-12.7% lived in poverty, 1993 the rate was 15.1%.

*Between 1993-2004 rate fell each yr.Reaching 11.3% in 2004 and has risen the last 4yrs to 12.7%.

For more facts visit:[USCCB.ORG]