March 12, 2007
Nic Nakis - CrossFit Kenya
Brett Marshall, Fran 2:19 - video [mov]
War correspondent Michael Yon is writing a piece on CrossFit for the CrossFit Journal. If you are in Iraq and willing to meet with Michael, leave a message and your contact info in comments.
Posted by lauren at March 12, 2007 4:12 PM
He looks like a snake on those pull-ups.
that's a lot of work in just 2:19...great effort!
on a lighter note while a pitbull is still first choice of crossfit mascots, a kenyan rooster certainly makes for a close second :)
That video is inspiring. You can always be better, faster, stronger, etc.
Is that Barney Rubble doing OHS??
God bless all the men and women in harms way!!!
Nick - hope you enjoyed a Tusker after those snatches. Baada ya kazi!
gonna do the previous day's WOD on rest day since I had to work longer than expected
That pic says it all.... Any time, Any where! Badass!
Thanks for advice ystd #114.
that is an amazing photo... great OHS too!
just wondering, is it cool to swing your legs like that?
2:19 FRAN, NO FREAKING WAY! How much weight is he THRUSTING? Please somebody answer me, Thanks
disregard last comment, just read the whole speal about kipping pullups
thats the most resourcefulness I've seen in a long time!
Sweet setup in Kenya! He doesn't have "no" in his heart.
My contact info for Michael Yon:
location: Combat Outpost/Camp Corregidor on east side of Ramadi
I'm not trying to be fresh when I say this, but that man doing the Fran workout has an incredible body! Amazing! Very strong!
#14, it's legit. That's my boy!!
I am currently on R&R but will be back in the ITO in about a week and a half. I have a nice CrossFit setup at my outpost in Iraq. I enjoy your dispatches and would be willing to meet with you. You can reach me at email@example.com or firstname.lastname@example.org. Use both addresses, pease.
I love the Flintstone gym. Awesome.
Great work, Brett. Totally inspiring.
That is the coolest Crossfit gym I have ever seen. Stone = beautiful!
extremely impressive, awesome cycle efficiency on the kips! Question I have is this hows your "Diane" time these days?
#18 gaucoin DUDE!
How often does Brett do FRAN, once or twice a week?
I am trying to cut my FRAN time, Any suggestions would be greatly appreciated
man, those are some funky looking but fast kipping pull-ups. excellent work!
#23, you're gonna have to ask him that one, but he doesn't do Fran any more that we would.
Nice work on Fran...I was really hoping to have the continuation of having "Jolene" be the song for it...I have heard of, but never actually heard, that Marilyn Manson did a version of it. That would have been interesting.
Love the Bedrock Home Gym!!!
My email is email@example.com. Currently on FOB Liberty.
Wow, no bar makes those kips smooth. Kenya's the place to train.
This is for Micheal Yon, I am not in Iraq at this time,but I will be soon. I have been to Iraq on one previous deployment 11 months ago to al-anbar prov/ falluja/ zaidon AO. I am a crossfit enthusiast and a certified cf coach or trainer. My email is firstname.lastname@example.org
Where is that in Kenya? Anyone know? Looks like Manda Bay, but last I knew, there was no crossfit setup at our place down there. By the way, I guess now I should stop griping about our lack of gym equipment...our setup in Djibouti is definitely better than theirs, and yet they seem to be making do in Kenya just fine.
AFT's performance is astonishing. it looks like that "moving forward through where the bar would normally be" technique is way more fluid and efficient than the "push back from the top" method i think most of us use.
Yeah his body moves almost in an elliptical path vs back and forth through a "C". Man that's how I visualize doing my thrusters...21 straight through, alas, it has yet to happen.
CDR Paul Eich, USN, contact is email@example.com (name is Eich but the Army has it in the email system as elch). I look forward to hearing from you if possible. R, Paul
CDR Paul Eich, USN, contact is firstname.lastname@example.org (name is Eich but the Army has it in the email system as elch). I look forward to hearing from you if possible. R, Paul
Just got the vid downloaded - incredible power and stamina.
For folks that can blast through a WOD like that - do you consider that good for one day's work? Or do you feel like you have to do more to 'get enough done'?
Another stunning day in Camp Cupcake; I'm under 40 days to go, and ~90 until the cert in Vancouver. Received a stunning photo of my two oldest kids this AM - can't get home soon enough. Hopefully, the demob at Bragg won't be too lengthy.
Spent the day at the park with my 3 year old yesterday, along with many other parents and kids. All thanks to those of you out there keeping us safe... ASWAB, LT, Will, Robert and Bryan- thanks for all you do. Stay strong, stay safe.
Brett - awesome job!
Apolloswabbie - if you feel like you need to do more than the WOD, then no problem. Just be warned that tomorrow's WOD may crush you as a result. On occasion, I've done two WODs to make up for a missed one, but rare. As for a WOD like Fran, she's always been my nemesis, so for me Fran has always been enough for one day! Best of luck in your last month+. Come home safe.
Brett, as always, I bow in awe before you. Damn.
The cert's only a week away. I'm so excited I can't sleep!
very good then, at least you understood the question.
As I said the efficiency Brett espouses in each workout video posted is frankly outstanding, which suggests some things to me, but I wont belabor over a distant thought!
Chalk it up to hearing voices;)
makes me appreciate my 'designed on a dime' garage gym OH SO MUCH MORE!!!
I am going to make up the split jerk day today. I had some hamstring problems last week and its been feeling better. This is my question, when doing the exercise is it important or essential to alternate legs, if not, which leg should go forward and which one back?
I'm willing to bet the farm that more strength and fitness has been gained at the Kenya "gym" than ANY "state-of-the-art" million-dollar-in-equipment gym out there.
Thanks for another inspiring video. They have been amazing lately.
Is that a subliminal endurance banner in the background? 140.6 is Ironman distance.
Looks like the backyard to my house when I lived in Nairobi. (J/K...;) We lived in Lavington Green, nice looking neighborhood.)
AFT turns in similar times on the Benchmark work-outs such as 1:50 on Diane. He said he changed it up to 305# DL and parallet HSPU (for full ROM) and turned in a 8:00 time or so. Not sure if he got a better work-out, but intuitively it would seem so.
Probably if the super fit are turning in lower than 5 minutes on the benchmarks they start upping the ante to raise their times (weight vest for bodyweight exercises, more weight on bar for rest). On the opposite side, if you're taking more than 20 minutes, perhaps its time to scale it back a bit. Just my interpretation.
Since I used the word "intuitively", and that can get you in trouble, perhaps Coach or others can chime in on increasing the load on benchmarks being necessary or not.
Video is inspiring to say the least. I don't think I could ever hit a FRAN under 4 mins...
Nice work Brett !!
Nik Nakis, great innovation for CF Kenya! I'd love to visit some day.
AFT, Strong work. You looked like you were ready for another round at the end! Those kips were cool. I guess I didn't realize until reading comments that the absence of the bar enabled the technique?
Tatoo's and the Military. Time for a change.
I am not in the military, never have been. So I know I am low credibility on this issue but why not stir the s$#% Storm, anyway.
I am , however, a high school teacher and coach. I had lunch with a guy Thursday back in the states from Fallujah. Talked about grunts and officers Likewise, recently had recruiters from the Seals speak to All the State Qualifiers Wrestlers in our county. Wrestlers have shown to make good special ops guys and are joining the military at much higher rates so are being targeted. So I am not some San Francisco councilperson trying to impart my progressive secular values.
My beef is with the rules on guys not becoming commissioned officers b/c they have ink. I am 37 no ink. But the amount of guys I know b/w 18-45 w/o ink is far less than the w/ ink category by a long shot. Likewise, a lot of these 20 year old kids getting hands on training fighting counterinsurgency war fare should not be excluded from becoming officers b/c they have ink on them. This is impractical at best and stupid at worst. We need tough, well trained warriors. What difference does ink make.
At a time when the military needs guys and tough guys especially why exclude ont the basis on a tatoo. I think it an arbitrary anachronism to the traditions of an aristocratic time. Now I realize much of military tradition (much I laud and support) comes from aristocratic traditions (Officer and Gentlemen). But we are not fighting Napolean for control of the continent, we are fighting querilla wars and terrorism. A guy with a sleave on his arm or his name in Gothic script on his back should not be excluded from leadership.
I have a college degree and no ink. But I am completely unqualified to lead guys on a Patrol through Fallujah. In a little time with the right training my former student back from Fallujah might be precisely the guy. His ability to graduate from OSC and show leadership should be the judge not his Marine Corp tatoo.
Interested to see the Xfit communities thoughts.
Michael Yon -
capt rob pettigrew
MNC-I ASOC FDO
army vosip: 242-0472
AF vosip: 308-453-7004
The point is to take the tests without training for the tests or necessarily knowing what the test is! We don't know what tomorrow brings so how do we train for something unforseable? CrossFit! Do anything do everything...
Sometimes do Fran with 95, sometimes with 45 sometimes with 135, 115, 185, a baby whatever.
Do everything but anything that relates to the test and then take the test...
Now I'm just thinking out loud here, I couldn't compete with AFT on my best of days which these of late are not.
Anyhow I'm still very impressed by that kip efficiency thats something else!
Many of my times are over 20 minutes, and some over 30 minutes. But I still try to do the WODs as rx'd, even if they take too long.
Yesterday, I subbed SDHP for rowing. 46 minutes. Yes, 46. Sad, but I worked hard and laid down on the floor afterward for about 10 minutes. I almost stopped after round 2, but pushed through (My motivation -- CCTJOEY. He may disagree with my viewpoints, but I don't want him calling me a quitter!! :-)
Dianne I get around 15 minutes, Fran around 11. Last Linda was 55 minutes. Elizabeth around 20. Michael around 30.
Point - do you really think I should sub, or just stick to the WODs as rx'd, but that take a long time? My times pretty much improve every time out, so I have stuck with my current method. Any advice?
Did yesterday's WOD today. Am a bit dissapointed in myself.
O.K., so my strength and endurance aren't quite what I thought they were.
Supposed to do three rounds of:
95 lb Thrusters x21
45 lb Sumo Deadlift High Pulls x100
Turned out as:
95 lb Thrusters: 1x21, 2 x10 (all sets broken)
45 lb Sumo Deadlift High Pulls x50 (all sets broken)
Hell, I am broken. But I had to scale the workout down to complete it at a fast enough pace with my current fitness level.
By the way:
God bless and watch over all of those in harms way making it safe for us to sleep tonight.
# 51 I am going to make up yesterday's WOD today also. I think its just a lot of squatting and quad work to do the sumo pulls and the thrusters like that. Is there any other sub for the rows? I once saw a WOD that said 500m row or 400m sprint. So could you scale it to a 800m then the thursters, that may be just as bad...well I guess that is the idea, wish me luck.
90-Minute Run: 7.96 miles.
3x70, 2x80,90,100, 1x110, 120, 130, 140, 150(Fail), 145
Dumbbell Wrist Curls: 30x35lbs
Reverse Barbell Wrist Curls: 6x45lbs, 10x40lbs, 14x25lbs
Side Leg Raises: 3x32reps
This afternoon will do a 3 mile light jog.
For Michal Yon
I'm in Baghdad.You can reach me at email@example.com.
Scott McC #37, thanks!
Kids w/ their parents at the park help make all worthwhile! I can't wait to get home and take my kids to the park, just hope they don't make me ride the merry-go-round with them. All the CF in the world doesn't seem to keep me from getting sick on that thing!
I'm currently here in Baghdad on Victory Base Complex, I'd really like Michael Yon to swing by, I'll show him a thing or two.
Ignore the last comment in my name. One of my friends has nothing better to do.
Today was my first chance to get back to the gym after over a year lay off, so I decided to do it even though it was a rest day. Did the CFWU.
Wiped. Me. Out. It's scary how much I've lost in the last 18 months. But I'm back in the saddle.
you didn't ask me and i'm no pro but here is my take. if you don't scale, you are probably doing something closer to max effort on met con days. this isn't necessarily a bad thing as i think that in general xfit is varied enough that you end up with some sort of body building split. however, you aren't getting the metcon benefits of xfit.
as you gain strength, you will start to get more met con so, in the end, i think you'll get where you want to go.
for me, i scale because i like to get the metcon effect and i figure i get my strength building on max effort days.
my (unsolicited) $0.02
Thanks all for the continued well wishes, I appreciate that very much.
#37/Scotty: That's great news, I love to hear about Americans making the most of what they have and I fully intend to do the same upon my return. I was emailing with spider chick about how strange it is to adapt to being back but it's like paying a lot of taxes; a good problem to have.
I just noticed, #56/Robert had the same thought, most excellent.
I had a remarkable conversation the other day with an Iraq national, Rasul, now an American citizen, who's working here at Camp Cupcake as an advisor. He's quite the contradiction in his thoughts - has a "Kill them don't capture them" attitude about 'insurgents' (I use the term loosely, as it is imprecise and not applicable to many combatants here), which he says he's told all the brigade commanders he works with. He went on a long spiel about the wrongness of capturing and detaining killers. I think his logic followed the saying, “kill them all and let God sort them out.”
In the next breath, he spoke eloquently of his distaste for extremists in the world. His opinion was the world is picking more and more extremists for leadership positions - speculated a while about why that is (and I think he's right). His summary of extremism - he talked about abortion, and how he thinks that is wrong. But he views those who would do a greater wrong to prevent abortion as extremists - very simple, but illustrative of his thoughts. He was brilliant, passionate, eloquent in his second tongue (English). I remember being surprised many times that he articulated an idea just as I would have.
In the minds of many Muslims, a good should Muslim should be characterized by moderation - for example, a common quote is that whenever he was confronted by two choices, Muhammad always chose the middle option.
At one point, he said, "I've been struggling against extremists my whole life, I think they may kill me one day." At that point, I knew instantly I would without hesitation fight to defend him from any persecutor. It only seemed like a strange thought because I see him as an Iraqi, but of course, he’s an American as well.
Later I found out from another Iraqi American advisor that that Rasul was imprisoned by Saddam many times. He finally made his escape to America in the early 90s. He’s made quite a lot of that opportunity, as have several of the Iraqis who found their way to our nation.
There are many great stories like this, the Iraqi Americans have had fascinating lives and experiences. It is quite interesting to me to consider the ways that the futures of our nations are bound together, and what an amazing influence the US has had on these people's lives. Spending an 15 minutes, or an hour visiting with them, getting a sense of their life stories, it never fails to fascinate.
The present effort is based on "underpromise, overdeliver", but here are two articles for any that are curious about goings on in Baghdad right now.
Steve/Nuke: Thanks for the answer on the 'quick WOD' - makes perfect sense to add a level of difficulty if blasting through them that fast. Another good problem to have, should I ever have it!
I think Brett is approaching the limits of what is physically possible with an as rx'd Fran with his straight sets and barely any slowdown. Maybe about 2:00 is the fastest Fran possible. After all, you can only do pullups and thrusters so fast
Michael,I'm at camp Taji, sheriff 16 at tomahawk village. SSG S______ Coffee's on! K
#40 Pierre, I was supposed to be responding to #24's question... Maybe they removed a comment and you guys moved up a spot.
#60 Paul, Yet another moving post. Keep 'em coming. And thanks for your service.
Great work on "Fran", Bet it took more than 2:19 to recover from that :)
missed yesterday's wod
as rx'd 19:48
thrusters - 6,5,5,5-5,5,5,3,3-5,5,3,3,2,2,1
post-amrap pull ups-24
#47 -- that's a cool obstacle course. Methinks Jesse Woody would give that dood a run for his money though.
I would not consider you a quitter...that is for sure.
Thanks, I think. :-)
I would have been a quitter, however, if I had stopped after round 2 yesterday. Honestly, you (and all the other crossfit warriors, including the heroes) popped into my head when I considered "pulling out" of the workout. I banged on, and while I was laying on the gym floor afterward I silently and simultaneously cursed you and thanked you!
Seriously, I feel so content when I can barely move after a workout. Its a serene and exhausted peace, and it puts a lot of things, including my job, into perspective.
I love crossfit, and I thank all who contribute. And, thanks to all in the military and law enforcement.
Wasnt Nick the only one to complete the OHS BWT challenge a couple of years ago? Havent seen him post in a while... great pics NICK !
That was very impressive!! It looked like you were having to be careful not to go airborne on the pullups.
Sorry, couldn't rest. Took the weekend off.
Meet Betty (as in Bouncing):
20# wall ball
Jumping Pull ups
1 Pood kettle bell swing
Reps: 15-10-5-10-15-10-5 for time
A day behind...did yesterday's WOD
Three rounds for time of:
Row 1000 meters
60 lb Thruster, 21 reps
That was awesome. I like the CF Gym! Man that is cool! I bet it is not even crowded like the Y. Sweet OHS too!
took yesterday off, and took today off
Question: I have been doing crossfit everyday, or I have only missed 5 workouts since December 15 of last year, so about 10 weeks and I have gotten a lot stronger, endurance way up, basically every part of my health has drastically changed for the better but my physique has not changed a whole lot, it has changed sum but I thought I would have built more muscle. Does anyone have any ideas? Will I not get any bigger? Is it a nutrition thing? Just wondering what you guys thoughts are. Thanks.
OMG!!! Deadlift PR today!!
First deadlift in my life was on 11 September 2006 at 45lbs.
Today I deadlifted 170lbs.
And, I'm still 120lbs!! Not burly, just wicked strong...
Thank you CrossFit!! I couldn't be happier!
See you all in Raleigh!!
Post that question on the Message Board on fitness. The answer is almost certainly diet, but 10 weeks is really not that long a stretch. Patience...
Only way to get bigger is eat more. Simple as that.
Crossfit is primarily a muscular endurance program, where high volume and intensity are prescribed on a consistent basis. In terms of gaining more muscle mass, lifting heavier loads for fewer repetitions will give you more size, which Crossfit does work in, but not as much as you seem to want. For optimal hypertrophy (size) lift weights heavy enough to only complete 2-4 reps. For power, 4-8 reps.
Hope that helps,
I think you've got your rep ranges confused, Mr. Steele.
You're being generous. I'm taken aback.
Thanks for the links to two outstanding opinion pieces. I can't wait to read more from the Fadhils. I've bookmarked their blog and I am looking forward to more. The Washington Post piece reminds me of so many people I hear from these days. I really scares me, but I think there are people out there that secretly hope that we lose this war. That way, they can all say how "right" they were about George W. and how they "knew we couldn't win". Meanwhile, they haven't had an original thought about the war since it started. What ever the New York Times says is what they quote. Thanks for sharing some other quotable sources from the side that keeps fighting the good fight.
I'd like to share a link with you. You may have already read it but, I've been following Michael Yon for a while now and saw the following "Open Letter". I'd be interested to hear your thoughts.
Thanks for doing what you do for our country, Apolloswabbie. Be safe and think about writing down your thoughts during your remaining days there. Your words and observations could go a long way towards shedding some additional light on the real story. Thanks again.
We actually agree on something on a rest day! What's going on here?
I, too had to do yesterday's WOD today.
3 rounds for time of 28:21:
100 sumo deadlift high-pulls(broken sets)
21 95lb thrusters(broken sets)
it was a great workout.
#77 Spider Chick,
Way to go! It's great to hit such a significant PR.
No, not mixed up... High repetitions are for muscular endurance... for strength and power, lower repetitions with heavier loads. (I see what you may think I have mixed up, and in response, I quote) : Basic Stregth Phase: High intensity, 80-90% of 1RM 3-5 sets of 4-8 repetitions. Strength/Power phase: high intensity 74-95% of 1RM and low volumed 3-5 sets of 2-5 reps." Essentials of Strength and Conditioning, Second Edition.
Notice the overlap of recomendations, making them one in the same, and the 'Strength/Power' phase grouped together... I was merely distinguishing heavy loads for size versus Crossfits focus on muscular endurance.
100 M Hill Sprint
1 Rope Climb
1 Rope Climb
20 Pull ups
500 M row
95# Overhead squat X 20
AFT- Smokin' Fran!! Excellent job, that was very cool to watch - the real deal the whole way through!
Hi...I am in the IZ in Baghdad and am happy to talk to Michael Yon about my Crossfit experiences! I can be reached by email or phone 07901949825.
Regards, Bruce Spargo
Me again...herewith email address for Michael Yon...firstname.lastname@example.org +964 790 194 9825.
Thanks, Bruce Spargo
#84/Mccorry - I read the Yon link - another great one from his site. I started to write a response to your comments and it's way long, and needs work, but it was a good inspiration. Thanks very much for your gracious comments. I have your email, will send the response for review at your leisure. A-swab
#66/John, Thanks also for your gracious feedback - I tried to send a personal thanks a few days back, not sure if it made it, but I am in receipt of your comments here and appreciate the encouragement. A-swab
Im with the Strykers on Camp Striker. email@example.com
Home gym work out:
3 rounds of:
20 DB curls (20 lbs each)
20 Pull Ups
30 pull-ups (+5 L sit Pull-ups as "punishment" for non gymjones worthy)
did it fran style...
24-16-8 OH Lunges 65#
21-15-9 Gym Jones Worthy Burpees (7/7/7, 5/5/5, 3/3/3)
that beat me down... I could not imagine doing this as rx'd
Michael, I'm on Camp Taji. firstname.lastname@example.org.
Kman, we're building a rope climb on our compound next to the firing battery - just need the rope!
Currently in Tal Afar Iraq. Crossfit community here has exploded. I am a 39 year old Army chaplain. I would love to talk with Michael Yon. Crossfit has made a huge difference in my life, losing 6% bf (down to 12% currently) and rocketing in strength. Several of my peers here are experiencing similar results.
Make up from yesterday, No gym so had to make something up:
As many rds in 20 mins:
100 single unders
10 ring dips
I just learned that these pictures were up here, and I wanted to give you all some info:
- The setup in Kenya is NOT MINE. It was built by my friend Steve Kaingu at his house in Shanzu (near Mtwapa in Coast Province). He's an awesome globe-trotting Rasta Acrobat who has been doing Crossfit-style training on his own (with absolutely no knowledge of CF) for years. All this is his homemade gear out back of the modest two-room home he shares with his brother's family (more Rastafarian acrobats). There are also a couple sheep and a half-dozen goats living there. If you are in Kenya and you want to work out, you can call him at: (0254) 0723-424754
- There are a lot more pics up on my travel site: www.travelblog.org/bloggers/mad-greek, along with more of the story.
- I am still training the OHS (obviously), but not nearly at the level I was a couple years back. However, I have noticed that the posture improvements and coordination gains that I developed during that competition in early '05 are still with me, despite my laziness. (I get the impression that the small, oft-neglected, stabilizer muscles have a much longer 'memory' than the larger muscles.) I'll be working on Dave Werner's fitness levels when I get back home in April, so we'll see if I can duplicate the 15xbw OHS again this year.
For Michael -
I'm in Baghdad at Camp Victory and would love to chat. I can be reached via e-mail at email@example.com