Well I was not expecting this one for tomorrow, but I'm ready for it all the same. Something tells me the pre and post at OPT may have some metcon punnishment...

Thank you Coach for getting the truth out about Twight. You're not the first person he ripped off.

I had a choice, as we all have...."SkipFit" and call it my own. No Way!! I am still learning, in my mid-50's, and the credit goes to CrossFit. Thanks Coach. Thanks Lauren. Thanks CrossFit staff. Thanks CrossFit community.

errr crossfit!

Raw
Unedited
Barely Spell-Checked.

now thats the way news should always be.
good luck michael yon.

I guess we will have to settle it "In the street" with his "Piece".

Thank you Coach, you have been more than generous and have insprired me to start my own business. With your open source model you have created a genius fitness revolution of which this man has no part of.

His brand stands zero chance versus your evolving concept of CrossFit. All credit goes to the Glassman family and the people that have shared their knowledge!

Aye, Coach, the pioneers who fail or refuse to sound the clarion call of their triumph are at risk to have others claim to be first. Those who truly matter, those who care about that which is true, will not need convincing, will not need proof. The visionary need only protect against those who would deny him the opportunity to use his creation. As long as one is free to work, to use the fruit of the vision, it matters not what others claim. Men and women of honor will know. They will know deep in their souls, and those who claim primacy without merit will know as well. It is a penance they cannot escape.

And that, Greg, is enough. From one who knows of this in another world entirely, it is enough. We, who care, will know.

And that is enough.

We did this WOD back on Jan 12th this year...

Yeah Bingo, I already said that before....

It looks like you have a pretty good case. If you really want to get things straight, sue him and get the money he made off of CrossFit plus enough to take care your expenses and make sure he doesn't try it again. If you have the right proof, documentation, and a good lawyer, take it to court and get what's yours

Anyone have any suggestions/remedies for leaning slightly backwards during push presses? This seems to happen to me only at heavy loads and I'm wondering if there are any tips or positioning that can help me to correct this during the lift.

Thanks.

It is clear from this video that Crossfit does not build maximal strength. I suggest the participants stop training metabolic conditioning for several years and only lift really heavy stuff once or twice.

Really though, that video is great inspiration for me to get my weighted pullups up. I was getting complacent b/c I could use the 100's for singles and doubles, and then I see Dave getting six quick reps at 100.

Dave, All that strength in such a small guy. great to see you in the demo. I hope all is well.
-Dutch-

Let's talk about something that is very, very important: crotch safety.

In the video, there were a number of moments that I would classify as non-crotch friendly:
1) Guy #1 swings dumbbell in between legs of guy #2 for "knee placement."
2) Dropping 2' with a lot of weight hang by webbing between the legs.

Also, let me recommend a proper dipping belt for back and inner thigh comfort. Webbing is not particularly nice far hanging lots of weight.

Out of curiosity...what do you recommend newbies who can't do a pull-up yet do with this workout.

My friend has been doing negatives and jumping pull-ups for the workouts...but lacks a lot of upper body and core strength...One of the reasons I have her doing Crossfit with me.

I'm thinking still use weight...and just try the negatives...that will overload the muscles...and hopefully help them adapt quicker.

wow. i'm guessing those guys can bang out a few one-arms.
As creative as they were in adding weight, I am going to keep it simple with a dipping belt. Most have a chain that you can hook to whatever you want.

Gaucoin #1 and 7:

For all who traffic here it need not be said, but for the sake of the visitor:

You, Gaucoin, and men (and women) or your ilk, are the man of honor of whom I speak. You are the only audience, the only jury that Greg Glassman need address.

On a personal note, without meaning to embarass, YOU are why I am here on the comments. You and Coach and Bill and Kate and Lynne and Kelly and Dan Silver and Nicole and AFT and OPT and DJ and Kegger and Apolloswobbie and all the rest. Coach has given me CF and I don't need to be here posting in order to accept that gift. It is the men and women of honor who acknowledge that gift by posting, commenting, helping, encouraging, that extend the gift and create community.

Gaucoin is your audience, Greg. He knows. We know. The rest is beneath you, and beneath this wondrous thing you have created. Let it go.

Gaucoin knows, and he represents the person who matters.

A "Crown Royal" Chalkbag!
Yep, he's a climber. Cool

Steveo

Bingo, eloquently said.

Skip, you are a man of integrity and honor.

Scott

Link to Jan 12 workout here

Coach, that's just wrong. I appreciate your efforts and what you do, have done and continue to do. I can only imagine the "punched in the gut" feeling you must be experiencing. You've got a good case. Please don't stop, and know that when the history books of fitness in this era are written, people will know the truth. But why wait? Get it out now.

Stealing property and threatening violence if you assert your own rights is wrong, criminal, and downright extortion.

No html in comments. Jan 12 URL below

http://www.crossfit.com/mt-archive2/001636.html

What Crossfit facility is that?

Anyother cool weighted pull-up variation is using chains just like the powerlifters do on squats and bench pressing but attach them to your feet. The higher you pull yourself off the ground the heavier it is...

Dave,
when did you learn to do pull-ups?

I vote Bingo as CrossFit's philosopher of the year! Well spoken my friend.

Coach, Greg, brother, got your back.

To Mark Twight - dude you are more likely to scare us with threats of having to live through another long lecture with you talking about yourself... Frankly I'd like my two hours back!!!

Coach and everyone else,
I'm probably pointing out the obvious here, but if you guys wrote that before he did that and he copied it without your permission you could sue him, probably get quite a bit of money and force him to stop posting all that on his site.

#20 - Troy

The pictures for today's wod and video were taken at CrossfitNC in Raleigh, NC. Great Gym.

I remember when this was discussed on the message boards, someone said "Twight did nothing wrong. I don't have to tell you I learned computer science from the University when I explain a program to you." That sitaution is totally different. People are going to assume that the programmer learned his craft from a school, book, from someone else.

With Twight's reputation in the climbing world, anyone would assume he developed this methodolgy himself. Twight has a moral obligation to give credit to Crossfit when he teaches people how to work out.

His failure to give credit where it is due amounts to steal someone's else's ideas and passing them off as your own.

Have any of you checked out Mark Twit I mean Twight's bio? Talk about EGO!!! Also, his peeps are called disciples, quite an odd religious slant.

MARK TWIGHT
aka: The Right Reverend Latissimus Dorsai
Age: 45
Ht/Wt: 5’8” 150#
Work: Author, DOD consultant, GNA president, Gym Jones Founder
Favorite Drink: Flavr-Aid (the harsh-tasting alternative to Kool-Aid)

Deadlift: 365#
Clean & Jerk: 165#
Snatch: 115#
Overhead Squat: 155#
Front Squat: 195#
Pull-Ups: 40
Weighted Pull-Ups: +106#
500m Row: 1:28:2
2000m Row: 7:05
5000m row 18:51
Beacon Hill (west ridge): 36:42
Grandeur Peak (west side) 56:00

2006: 43rd place in the Trofeo Renato Chabod ski mountaineering race up and down the Grand Paradiso. Total elevation gain (shortened course) 7100' to an altitude over 13,000' and 15km (+/-). Time of 3hrs 51min ... a "mere" 1hr 11min behind the winners.

2006: 25th place in the North American Ski Mountaineering Championships. The course gained (and lost) 6185' over 13km. Time of 2hrs 41min ... a "mere" 40min behind the winner.

2005: 96th place in the Trofeo Mezzalama (the world’s oldest ski mountaineering race). Total elevation gain during the event is 9,389’, with descent totaling 10,318’, across 27 miles of horizontal distance reaching a maximum altitude of 13,864’ in a time of 7 hours 55 minutes. “I was happy to have finished.”

2004: Eleventh place in the Powderkeg ski mountaineering race, Utah: 1500 meters of elevation gain and loss across 13.5 kilometers in a time of 2 hours 21 minutes. “I did this on a training diet of non-specific workouts with an average duration of less than 20 minutes each.”

2000: Third ascent of the Czech Direct on Mount McKinley, Alaska. The first ascent took 11 days, the second ascent took 7 days. "We climbed the 9000’ face - McKinley’s hardest - in a 60-hour non-stop push."

1998: First ascent of “The Gift that Keeps on Giving” on Mount Bradley, Alaska. "House, Blitz and I did the 3000’ route over 3 days in March during real Alaskan winter with temperatures dipping to -30 degrees F." It is unrepeated.

1994: First ascent of "Deprivation" on Mount Hunter, Alaska in 72 hours roundtrip, (43 hours non-stop). This ascent halved the previous fastest time for any route on the North Buttress of this mountain.

1988: Speed record on “Slipstream”, a 3000-foot high frozen waterfall in the Canadian Rockies. "My solo ascent in 2 hours and 4 minutes (most teams take 12 hours) set a record that still stands in 2005."

There's a bit more posted here: http://www.grivelnorthamerica.com/ambassadors.php?id=5

Mark’s Motto: Do it now because you aren’t going to live forever

Maybe Twight feels compelled to follow the misguided leadings of the original Jim Jones. ie. create a cult that is based on the truth and lead his victims/disciples to believe he knows something that nobody else does. Another tragedy.

Man, suck it up Mark Twight. What a tool?

Greg Glassman, you are the TRUTH. It started with you, and when it come crunch time everyone knows where the credit is due. You are my hero sir, and have made such a difference in my life, so don't anyone worry about Mark Twight and Gym Jones. Besides...Crossfit Santa Cruz is a way more badass gym...trust me, I just spent my Spring Break there.

Salaam (PEACE)

Multiply what Mark Twight has done and take it to the depths of forever and you will have an idea of how it feels to have your way of life (religion) hijacked by a "Innovator" and his (i'll quote wilson comment#25) VICTIMS/DICIPLES.

Oh yeah you can also add a 1,000,000,000 and growing body count of innocent men women and children to the calculation mentioned above.

Coach, Welcome to the Club Bro!

I got your back if Jim Jones wants-PIECE

I'm a 43 y/o 6'3" 185# recovering endurance athlete who nearly met Pukie almost every WOD, and that after considerably reducing the rx'd weight or reps or both. After a couple of years and applying my own version of ME black box, my strength has steadily improved to the point where I expect to complete "Diane" and "Linda" as rx'd by this Summer.

Looking at Mark Twight's numbers posted in comment #24, now I don't feel so ashamed. That's his PR for the DL, C&J, snatch, OHS, and FS? Yep, that's right off his webpage. Heck, even I can do that! I was expecting performaces comparable to a Greg Amundson or Josh Everett. OK, so he's a climber, but me thinks it unwise for such to be threatening bodily harm on anyone:

"copyright infringements are dealt with igorously. We settle disputes "out of court," in the street and trust us no one wants that ..."

Let me imagine for a moment... Eva T vs Mark Twight... enough said!

Thank you, Coach, for all that you've done and continue to do.

I'll vouch for Mark Twight's road to Damascus CrossFit conversion experience. I was there.

Here's a couple of blast from the past photos from December '03:

Setting up for Fight Gone Bad:

http://carport.crossfit.com/etc/FightGoneBad_scruz_dec03.jpg

From the left: Mike Weaver; Lloyd Lewis; Jon Barba, Matt Mast; Liz Darling; Mark Twight; Phil Mancini (on rower); David Leys (mostly hidden); Brian Mulvaney; Jason Highbarger.

Mark's experience is just as he described it in the Rock & Ice submission. His world was rocked.

FGB outcome:

http://carport.crossfit.com/etc/FightGoneBad_scruz_results_dec03.jpg

No shame in Mark's results. Only in some of his subsequent behavior.

Bingo (#6 & #15):

You wrote, "The visionary need only protect against those who would deny him the opportunity to use his creation."

Very close. Change that to "The visionary need only protect against those who would deny others the opportunity to use his creation" and you will have nailed it. This is not about Mark Twight using CrossFit methods without attribution. That goes with the territory. This is about Mark's claims of invention combined with misrepresentations of CrossFit in his government contract work posing serious problems for those striving to overhaul institutional PT.

You know, I respect Gym Jones for the effort they put into their workouts and the good athletes they turn out. I can even respect Mr.Twight for thinking up good workouts and trying out interesting exercises. I have used and modified some workouts from the Gym Jones site. They're still CrossFit workouts, they just happen to be CF workouts that weren't posted here.

But making a statement like "we settle it 'out of court', in the street, and trust us, no one wants that" is just disrespectful. It doesn't scare me, or anyone else - it just makes me think that Mr.Twight may have some security issues he needs to sort out. Like I said, I respect Gym Jones for the caliber of athletes they turn out and the hard work they put in...but stuff like this is just extraneous and unintelligent.

Mark Twight is a Koichi-Bushei(Mouth Warrior)

We're honored to stand with you Coach. Thank you for the gift you and Lauren have both developed and defended so well.

Wow, that's pretty weak of Twight. Personal integrity is something that is not worth compromising for any reason, ever. It's a shame that he chose to demean his principles like this.

Doubly so given that the Glassmans publish the WOD each morning, give it away for free, and have set up a painless method for keeping track of improvement as well. Twight's group just tells you how 'elite' they are and how you should 'stand on the porch'.

No thanks, I'll go to the garage and do the WOD.

First the important stuff:
Yesterday's WOD: Pushpress- 135, 145, 155, 165, 175x1 and fail, 165, 165, 175. It felt really good to hit something that I missed earlier.

And into the drama: Others have said it best all ready so I don't have much. To directly take someone elses stuff and try to pass it off as your own is a slap in the face. I can't even express my concepts on fitness anymore without accrediting crossfit as it has completely reshaped my view on what real fitness is.

Coach,if it ever did go to the street to be settled (which it won't because someone has to be gutless to present things that way to begin with) then say the word and you'll have some judo backup.

Good gracious, am I the first to actually post the results of todays workout? What's happening here? It's Hawaii time, so I did the GymJones workout for the 21st this morning, then the Crossfit workout for TOMORROW tonight.

80-70-70-70-70-75-80.

I also owed from SUNDAY, so I did "Cindy" right after. 20 sets in 20 min, with a mile run one way to the gym to do it.

Let Mr. Twight run his mouth. I work with a lot of people who run their mouths, and it's frustrating when they can actually back it up. I feel it's better to let nature take it's course and naturally punish hubris. He's looking for his legacy like everyone else.

Respectfully,
Chaptan Kosman

P.S. I remember reading a COMPLIMENT to Crossfit somewhere on gymjones.com where he stated "beware of workouts that LOOK easy." Said he and his couldn't walk after (incorrectly) completing a Crossfit leg WOD.

Kos, did you bother to look at the link? Twight has infringed on Coach's copyright. He lifted something directly from a crossfit journal and incorporated it in a document he *sold* to the US military.

Who cares if he tossed a gratuitous compliment Coach's way? He stole from him!

Let Twight "run his mouth?" Kos, he's doing a little more than running his mouth. He is stealing!

Well, here's one solution:

1. Explain to the DOD folks who just purchased that 130-page document from Mr. Twight that all that information is available free at www.crossfit.com.

2. Cancel that check to Twight and apply those funds toward getting Michael Yon and other journalists a trailer so first-hand stories of the brave men and women fighting the war can get back to Americans.

FUBAR and SNAFU were coined by military folks not because the military has a monopoly on short-sighted people implementing short-sighted policies (that can happen anywhere) but because bright people saw it happening and called it for what it was. There are plenty of bright people in the military, and I'm glad they don't have to wait around for the Mark Twight Fitness Plan to be bestowed upon them after it wades through years of bureaucracy. They have Crossfit, for free, right now, and that's a good thing because their lives might very well depend on it and we need them to stay alive.

Ah, my favourite wod! Awesome video.

Twight claims to be concerned about protecting the "Gym Jones legend." What a preposterous and revealing display of ego! How about "thief" as his legacy? Or no character? No integrity? Cheater? That will be how he is remembered.

John Wooden said that sports do not so much develop character as reveal it. Twight proves this to be true.

Where I come from folks would say his momma didn't raise him right.

Bwt 113# Rest day from GS training.

72
77
80
82 - chin over bar, but no throat touch
84 - forehead to bar
72 - base of throat to bar; it's cool when this weight feels light
72 - base of throat to bar

Coach, thanks for bringing Twight's "integrity" into the open. It's been long overdue.

1x50
1x50
1x60
1x65
1x70
1x85
1x75

M/48/5'10"/175

1 X 45
1 X 45
1 X 55
1 X 70
1 X 75
1 X 80
1 X 80

1x45
1x50
1x55
1x60
1x65
1x70
1x75

42yom/165

30
40
45
50
53
55
58

Can we put a moritorium on the Twight/Gym Jones conversation. It's old and pointless. If Crossfit wants $ from him than they can seek it through the courts. For the rest of us, why are we sweating a single gym in Utah when CF has like 80x that throughout the nation. Here's my new idea for a CF workout: Each time you get angry about GJ, do you're favorite "ladies" workout. That way you'll be too tired to post. CF'ers have two faces, smiling pre and gassed post workout. Pouty about GJ is not one of them.

Thanks Bingo and ValerieS (yesterday) for your compliments.

Everyone has said so many good things already! I'll just second them.

Coach and Lauren, you have our support. You have changed us and made us better people and for that I will be eternally grateful.

The video was great and the display of strength, amazing.

Kate

18 yr. old
175lbs

10/15/20/25/20/15/10

I'm sore as hell from all the pull ups this week.

From the Twight PDF

"The information on our site is the result of more than 20 years of research and experience......"
(should read - is a result of attending a 3 day CrossFit Certification Seminar)

"......... I post it to share what I have learned........."
(should read - I post it to share what I have learned from Greg and Laren Glassman)

"........Using my copyrighted material to earn you money and stature is not only unlawful, it is wrong."
(should read- Using my copyrighted material, I STOLE FROM THE GLASSMANS, to earn you money and stature is not only unlawful, it is wrong)

Brian Mulvaney #30: I agree with your edit.

I wrote my first two posts last night after a very successful business dinner, and the second bottle of wine prompted me to examine the issue at hand from a purely philosophical point of view (note to self: 2nd bottle of wine was overkill, avoid posting after next second bottle; note to community: Testarossa Pinot Noir is worth the after effects of overkill).

In the cold, hard light of day as I sit in the office working to support my family and my staff (and their families) I see the risk of not responding to this nonsense. Although the CF I practice is free, there is a CF that supports Coach, Lauren, and their family. The sale of pure CF concepts, a CF program in all but name, is a potential danger to the health and welfare of the Glassman family. So while I continue to believe, as I state above, that there is insufficient benefit to be gained by engaging in a "personality war", I do believe that some effort should be considered to address the potential damage to the Crossfit franchise as a business.

As I watch from afar with my "business hat" on, having studied how CF works as a business, I am confident that Coach did not wait for us here to offer suggestions regarding his response as a business. For those of you watching at home, Crossfit is a sophisticated little business. I'll be interested to hear after the fact what Coach has already done.

Great video. One question I have is that I want to go heavy on weighted pull-ups. I have a problem when I'm done getting down with all that weight. Any suggestions??
All this buzz on Gym Jones and the movie 300. Glad to hear the true story on where this started. I had assumed what I hear on here. Nothing comes close to Crossfit. Keep up the good work.
Trebor

Oh yeah, plan on both push presses and weighted PU today. That's why we're here!

I agree with #46. If Mr. Twight is infringing on your copyrighted and/or trademarked materials, shame on him. Persue every leagal recourse available to protect yout intellectual property. If you failed to adequately protect your IP then shame on you. He has taken what he learned here (and used to freely atribute to CF) and made a name for himself. Right or wrong that's the reality. If what #6 says is true and the people that matter, know, then take the high road and seek the BEST revenge....success!

Thanks for everything you've given. It helps many, not few.

bw 170

12 lb weight vest
30 + 12 lb weight vest
40 + 12 lb weight vest
50 + 12 lb weight vest
60 + 12 lb weight vest (fail)
60 + 12 lb weight vest
70 + 12 lb weight vest

Gentlemen,

I am continually humbled, awed by these videos and simultaneously proud to simply train in the same building with you. CrossfitNC, you rock like Colorado.

ScottS

20
35
45
55
60
65
70-couldn't get chin over bar
67.5-couldn't get chin over bar

M38 bw 145

Got to set 7 and still had more in me so I kept going.

45
50
55
60
65
70
75
80
85(Fail)

Brian Mulvaney- Our man behind the scene. I love it when you fire a shot across the bow. You get the point across in a very cool way.

Steve HB- Exactly brother.

Coach, Lauren, CF = LEGIT!

M.Twight = Not so much?

80,90,100,105(f),105,107.5(f),107.5(f)
bwt-165 lbs
did 1 RM's for fat bar bench press b/t sets up to 227

Is twight really claiming these as his origional ideas? I really can't beleive it if he is. There must be some other explanation. If he is than Mike Tyson took the words right out of my mouth... that's compleweetly ludacwis.

Thanks to all of you who gave knowledge without asking for anything in return. Great workouts but I'm leaving the rest behind. The Kool Aid doesn't taste so good anymore.

Peace,
Mike OD

20 yom 194# 5'10

45
70
90 (tie pr)
100
110
115
125 f(so close and yet so far)

then some muscle up work, i enjoyed this one

New Workout in need of a title:

1. Proceed to the nearest Crossfit Affiliate.
2. Grab the heaviest kettlebell you can lift.
3. Run like hell to the nearest pawn shop.
4. Sell the kettlebell.

Post your time or write a book about it and sell it to the department of defense.

TSCHANZY 45 YOM 174LBS 5'9"

AS RXED NO KIPPING

1.75LBS
2.75LBS
3.65LBS
4.65LBS
5.55LBS
6.55LBS
7.55LBS

Don't we have good reflexes. Coach says bark, and sure enough we do. Twight MAY be guilty as charged, or he MAY not. An abridged, heavily edited document does not prove guilt ipso facto. Let's think critically people! Immense respect to xfit, but let's not be automata.

Mark Twight taking credit for creating the CrossFit methodology is as ludicrous as the rooster taking credit for the sunrise.

I'm laughing at him right now. Him and his 222 FGB. Thanks, #30 for exposing that for all of us to enjoy.

It's quite obvious that Coach Greg Glassman created CrossFit. Greg Glassman decoded elite human performance. And, in an act of generosity previously unknown in the business world, Coach Glassman actually gives it away, free. Every single day.

Coach Glassman's "changed the outcome" with CrossFit. CrossFit was the delta. Terrorist hunters live to fight another day because of their CrossFit capabilities. Rip-the-locked-door-and-the-entire-door-frame-right-out-of-the-wall type stuff. And, the hunters don't take the credit for their being superhumans. They're just thankful for CrossFit training and the life saving results.

Ahh... but it's a copyrighted free gift.

My slightly evil legal mind is crouching, ready to pounce, eyeing Mr. Twight with glowing red eyes, and rubbing my eight scaly arachnid hands together over the red hourglass on my black widow abdomen...

Who's the gentleman here? Obvious. At the cert Coach Glassman accurately and appropriately gave credit to Mark Twight for training the 300 actors in CrossFit to outstanding results.

Credit is due to gymjones for their training and the results. Nice products... Compare King Leonidis with the puny Phantom of the Opera. Same guy... went from zero to hero in just four months. Yummy. Credit is due, just as credit is due to Coach Tony Young for what he's done with me. Nice product. I'm wearing a size 0 now, and can deadlift 170# (I started as a size 4 and deadlifted the equivalent of an emaciated labrador retriever... 45#). Crossfit Coaches get amazing results, and I applaud them.

How hard would it be for Mr. Twight to give the same accurate and appropriate credit? It appears that Mr. Twight has a very fragile ego.

All roads lead to Rome. Here, Rome is found at the feet of a teenaged Greg Glassman, doing his first Fran in his garage, upchucking, and then putting his unsuspecting neighbors through the same workout...

Is anyone really getting fooled though? My beloved Coach Young just picked up three new clients because they saw 300 and wanted to look like that. They researched the question of how to get as fit as the 300 actors and found the answer: CrossFit. How to get results = CrossFit.

All roads lead to Rome. Rome = Greg Glassman.

Coach Glassman, with all of my heart, thank you for so much you've done for so many. Thank you for your first Fran. Thank you for inflicting it on your neighbor. Thank you for the daily WODs. Thank you for making it available for free to everyone with internet access. Thank you for training Tony Young and setting him on his path. Thank you for creating gorgeous people like Nicole. Thank you for making it possible for my Baghdad Band of Brothers to survive.

May Peace be Upon Greg Glassman.

-Karen

Coach: Blessed are the peacemakers, for they will inherit the earth...

I remember when where was a lot of "open source fitness" talk around here - while that isn't the case anymore, it still leads me to draw a parallel with Unix.... it is developed "open source", then someone comes along and tweaks it to their liking, then puts a "red hat" brand name on it and charges money. That is the risk of giving out free info, that someone else will take it and make $. On the other hand, Red Hat doesn't try to claim sole glory for all the developement as Twight does, and they don't threaten anyone who goes to the original open source.
...And I'm sorry, someone with such an "impressive" (smirk) 115# snatch better think twice before threatening to "settle it on the streets!"

88lbs, a bit off from my best - did it post 'nasty girls'

m/33/195

Warm up
Run One Mile (No time)
Overhead Squat w/ dowel 3x10

25
25
25
35
45
55
60

Rev. Hypers 3x10
In sauna
Overhead Rainbows w/35 lb. plate 10 each side 3x
Standing Dum. Curls 20 lb. 1x50 each arm

Coach,

I'm glad you did that. That story needed telling more widely.

With respect to the timing, I would just like to point out for general consumption that the movie 300 has seemingly generated an enormous amount of interest in functional fitness and the types of exercise we specialize in. Which we do as well as anyone out there, and better than most.

That interest could have been funnelled directly where it belongs, into CrossFit. Gym Jones was in fact an affilliate, prior to a dust up which Mark apparently attributed to other causes, and which in my understanding can much more accurately be linked to the issues indicated in the posted PDF.

I agree that Coach could likely sue Mark with some success, but that option has been obvious for quite some time. This whole thing happened at least a year ago. Given that Gym Jones is one gym, I think the economic impact from 300, for them alone, will not be that significant, and while I don't know Coach's thoughts on this, it seems to me that lawsuits, and extended public bickering, normally just create muddy waters, which would detract from the good things going now. Gym Jones is not holding CrossFit back, and arguably has benefited it through increased exposure.

It's really just sad, the whole thing. I've reached the conclusion that the character of people can generally be derived both accurately and reasonably completely if you know what few basic things they unconditionally value and believe to be true. Their actual principles, not the ones they profess.

If Mark believes you should do now whatever you want to do, since you won't live forever, then this is behavior consistent with that. I don't know if it's still there, but he had an essay on his site essentially on how being a bourgeois "salary-man" (as the Japanese put it: a man in a suit somewhere) is BS. Much more noble the epic struggles of the romantic hero, presumably, the man with "passion".

I'm as susceptible as anyone else to that longing for something more exciting than what I have now. It's pretty much stinks getting up every morning and doing something you really don't like doing. Yet, bearing that responsibility with your chin up takes a lot more character than he's demonstrating by following his "passion" (or "bliss", take your pick).

I wouldn't want to live in a world without loyalty, where everyone followed their own bliss without regard to consequences, decency, or the damage done.

In the real world, people get away with things. There is not always a connection between "crime" and punishment, although we try. Yet, as I look to the future, I see CrossFit getting very big, and Gym Jones staying about where it is, and Marks reputation slowly ebbing, but never fading completely. He has in fact accomplished a lot that he is justly proud of.

In the light of summer, the winter can be forgiven.

6 weeks into Starting Strength with my young teenage kids, we're looking forward to doing the WODs once we hit Rippetoe's intermediate strength standards. The kids are junior rowers, and I can think of nothing that will help their conditioning and performance better than CrossFit.

I'm very grateful for this open source resource, and the incredible generosity shown by the people who develop it and make it available to us.

That said, elitism and hero worship, wherever it occurs, is the enemy both of democracy and innovaton. Cult-style elitism can happen as easily in athleticism as in religion ... or politics ... or science ... or ... and it's psychologically unhealthy.

To put it another way, however inspiring the performance of the 300 was that day against the Persian army, there's a reason that the Spartan state ultimately fell. A reason to do with self-aggrandizement, and the detachment from reality that comes of it.

t.

50/55/60/65/70/75x/65/70

41yom / 149

CFWU x 3 x 12 (minus Pull-ups)
Pull-ups with various grips to find best for WOD (underhand)

WOD
1x45#
1x70#
1x90#
1x115#
1x115#
1x115#
1x135# (could not clear chin, tried again and same result)

Post - Floor Wipers sets of (16, 12, 10)

I have been using CF since Jan. I started by just browsing the exercise page and picking a couple to incorporate into my daily workout. Then in Mid Feb I decided to go gung ho and perform the WODs as best I could on the day prescribed. My main reason for fully incorporating CF as my workout program is because of the web site, the philosophy (that I completely buy into), and the people that post to this blog (minus trolls of course). This is an amazing product. I don't usually post comments I have been just posting my results thus far but I wanted to just say Thank you CF

Mike

Coach, thanks for calling out Mark Twight on Integrity.

WU: 25 min. run + CFWUx2
45
50
60
70
80 (heaviest DB)
95 (15# in backpack)
100 (fail...could not clear chin)
80
finish w/ 100 double unders

22
33
44
44
55
55
44

First time I've ever tried this. My weight system was a webbing and bumper plate contraption...very uncomfortable.

21yom 165lb

did the push press WOD first

then

25x0
20
20
20
20
20
20
15

7*1*53lb palms facing
5*2*25lb palms away

Cheers, kempie

Barry,
I only wish your post was 100% true:
"Gym Jones is not holding CrossFit back, and arguably has benefited it through increased exposure."

Mark is selling his version to the public, private, and Military. Not only has he compromised his integrity but the integrity of the entire CrossFit Program.

Mark Twight is just your usual hyper-inflated ego climber.. and he isn't even that much of an outstanding climber, just a delusional poor guy who comes here in Italy from time to time and never wins anything. But I see he's good at stealing other's people work, though... :-)

Goodness! Some of the discussion going on here is reminiscent of the mid '70's "Your Kung Fu sucks. My crouching lotus style is the best. The imperial style is a dishonourable copy of my lotus" Thumb drawn along nose, snort and posture.

My full respect for Crossfit. It is a highly motivational site. I think you are getting many people "off the couch", hopefully also "off the keyboard".

How about if we just work out (or play strong, as my 3 yo likes to say) and leave the trash talk in the dumpster? Or is this a new religion. I mean I work out religiously but I dont worship anyone or any ones "style"

Also, didn't Jim Jones kill all his disciples with kool aide?

Shouldn't hte link include the disclaimer Mr. Twight has posted on the bottom of his "Warning" page?

"Author's note, January 2007: I posted this as somewhat-serious, somewhat-tongue-in-cheek, because first of all, it's the Internet, so why would I expect anyone to take such an admonition seriously? And second, who among us - I include myself, of course - is not a hypocrite? It was also a bit of an inside joke because it was the phrase, "out of court on the street" screamed from the pages of Mountain Magazine that first introduced me to Scott Backes, with whom I (later) climbed many hard mountains. It was a traffic dispute. And it was a piece of pipe. Finally, this page pissed off enough people that I'll leave it up for a while longer. Soon though, I'll grow up or decide that the page prevents our project being taken seriously and I'll take it down. I predict the latter will happen first."

I have been a cross fitter for about a month. I love it. I look forward to ten o'clock each night to see my new challenge of the next day. I have also researched the gym jones site recently. Can some one explain to me exactly what happened and what is going on. Are Glossman and "coach" same person. Is it correct to assume that Glossman is the creater of crossfit for gym jones and now gym jones is trying to copyright it???

Bingo,

You are exactly correct in your summation, wine sodden or not, and overly generous in your praise of me. For you and the rest of this fine community I offer my motivation and my deepest gratitude.

When Mark’s weakness was publicly revealed at our seminar I ordered cameras turned off to mitigate his obvious embarrassment.

When he couldn’t get a muscle-up I bought him rings and coached him over the phone to success.

When deployed soldiers told me that he’d hidden from them the origins of “his new program” I actually laughed – then worried.

When he gave me his two books and later called saying that he was embarrassed at their fitness content and wished he’d not presented them, I praised him as a pioneer.

When he asked that his affiliation be removed from the site because it was bringing him too much fan mail, I didn’t quite believe the rationale. When he asked that it be reposted on launch of his new site, I was pleased. When I found out that the down time coincided with his appearance at a military installation presenting Gym Jones as a substantial (though unsubstantiable) improvement on CrossFit, I had a moment of clarity. When he again asked that it be removed because of my issues with a mutual friend, I listened for the other shoe to drop. It dropped months later with the release of trailers from his Hollywood project.

When the Gym Jones manual, which Mr. Twight naively thought I’d never see, was revealed to be built entirely from CrossFit concepts for which he took ownership, even liberally, eerily, infused with my idiom and syntax, I was enraged but ultimately decided that the market judgment would be more fruitful than legal remedies. Markets are fooled but transiently by affronts like this. (Our law firm, Wilson Sonsini Goodrich Rossati which represents Google, Intel, Sun, Palm, Apple, Hewlitt Packard, Knight Ridder and, of course, CrossFit offered that we’d surely exceed Mark’s net worth in pretrial motions, and that a judgment would likely never be recovered, offered nonetheless to subsidize our efforts. Say what you want about lawyers; ours, and their generosity, are vital to this program's existence.)

That the Gym Jones manual claimed my contributions to the concepts therein were taken from other coaches, and that my sole contribution was clever Internet marketing, whereas his were the fruits of 20 years of research caused me worry for our affiliates and my anticipation of more and worse to come, but I remained committed to, as one of my best friends puts it, “the high road”. Against my instincts and nature, I must add.

But this week, Mr. Twight presented himself to an elite military audience and offered that he’d been ripped off by CrossFit and that CrossFit was injuring people. For the record, he was very careful not to mention CrossFit by name but made it abundantly clear to whom he has referring.

The injury part is hard to take, especially from a renegade affiliate whose most salient feature among all affiliates was a general, even reckless, disregard for mechanics with a concomitant and hypocritical lip-service to standards. (Check out what my crew calls the “Blair Witch CrossFit Videos” on Gym Jones site).

But, here’s what has forced my hand. We currently have scores if not hundred of soldiers who have staked careers and reputations, even their lives, on implementation of CrossFit within their ranks. They come from all branches of U.S. military and Special Operation Forces, and several foreign countries. These brave men and women have committed themselves professionally to CrossFit because of their firm belief in CrossFit’s potential for keeping them alive, enabling the successful completion of their objective, and extending the length of their operational careers. They see the specter of injury that Mr. Twight raises as a dishonest and dangerous ploy for market share. They know, as does Mr. Twight, that CrossFit has, in repeated tests, exceeded the requirements for safety, efficacy, and efficiency offered by current mil/LEO PT.

The Gym Jones method is sound though not up to CrossFit standards for safety, efficiency, or efficacy. Gym Jones represents a substantial improvement over traditional mil/LEO PT. Mark Twight’s attacks on CrossFit risk the lives of soldiers and police. This is more than the theft of my intellectual property about which I’ve long remained silent.

"Joan"
800-30 pull-ups-3 rounds
17:47

The one good thing that has come out of this is that myself and I am sure countless others having seen the workout trailer for 300 and then done abit of research found Crossfit. I am now a dedicated crossfitter. Thanks Coach et al.

Just to be a professional about it, Mark does give Crossfit credit on a number of occasions, like on a few of his WOD's he does say "from Crossfit Santa Cruz," yet sometimes he doesn't... and he does mention Crossfit in the PDF. He also makes his own/new exercises like floor wipers and GHD with a different system, but the system is definitely backboned from Crossfit. His mission statement/ philosophy even says

"We consider the Gym Jones method the JKD of fitness. We adopt the most appropriate components of other "methods" and adapt them to our purpose. In so doing we create a system that is "no system."

So that pretty much explains his case.

I've been on Crossfit, oh thank God for Crossfit, since last August, and yeah I'm sold for life, he should give more credit to Crossfit yet he already explained his case. & btw I tried a few of his WODs after seeing 300, and they were easy lol. He's got it going for himself but with the help of CF.

kholm #83,

No! The disclaimer was not there when he published his theft. The disclaimer was published after he was made aware of our exploring legal remedy. He publicly chastised an Operator for revealing his manual and blurted out, very publicly, "Now the Glassmans are going to sue me!" Our counsel found the page in question perfect fodder for any potential action. I'd imagine Mark's counsel found it similarly dangerous to his cause and so it was mitigated with a discliamer and then removed.

I'm done with this.

Oh yeah after seeing the 300 workouts last May on youtube, I convinced myself to do Crossfit.... karma lol

Coach,

I'm glad you put that all out there. That's some chutzpah on the part of Mark, given the documented record of his participation on CrossFit. I remember when he got here--for those who don't know, he posted on the Message Board, and was allowed to teach at a least one Certification--and couldn't stop gushing about how amazed he was with what he could accomplish with so little work, and how different it was from what he used to do. I'm sure the whole transformation process--right up to where he stopped posting because the little wheels and dollar signs started popping up--is there in crystal clarity, enabling for quick and unambiguous judgement for anyone with unclouded eyes.

I'd go after his butt for defamation of character, in a heartbeat, even if at the end I couldn't roll a stack of pennies with the proceeds. It's one thing to steal ideas and run a small gym in a relatively unpopulous state. It's quite another to attack the people you stole from. There's no conceivable excuse for that.

Coach and CFHQ,

Thanks, as always, for CrossFit and your undying support for our folks.

In my mind, there is no other program.

Sincerely, Matt

From today: 38 yo/177 lb

Began with 45lb, got to 120lb (20 lb vest plus 100) on fifth rep, got greedy, failed on 145 for sixth and seventh rep.

Thanks Tony for one more great video and tips on how to execute this workout.

20,25,35,36x4

Coach,
Thanks for everything, and even though I haven't met a single other crossfitter other then my wife (which I secretly gave the kool-aid too in her morning coffee)I feel part of a community and affronted by learning the actions of Twight.

Did birthday workout. Lucky year 34.
Pull ups 34 straight, although the last four my chin was not crossing the bar.
225 squat - 34x
Bench Press bodyweight - 185 lbs - 34x
225 Deadlift - 34x
Thanx x-fit for allowing to reach my physiological potetial across the the widest spectrum possible.

Re: Integrity. Thanks for laying out in unmistakeable terms what Twight has tried to do. I hope his conduct receives wider and more public scrutiny. I'd also be interested to see if he attempts to enforce his alleged patents "out of court." Give me a break.

Bwt: 131

90
90
100
110
100
90
115 (almost)

Weighted pullups: 1x25,35,45,60,75,90, 95(f), 90(f), 90(f),90. I got the first 90 chin clear palms facing me, failed at 95, tried palms out at 90 and got the bar somewhere between my mouth and chin. I was used a dip belt and reversed it so the weights were hanging from my butt so I might be able to kip but it felt awkward and the weights almost pulled my shorts off me. Whoops! Putting the X in XFit. Got my chin even with the bar with a neutral grip and kept my pants on as well. A clean clear 90 is a pr; finished up with weighted deep dips at the pullup tower where the dip bars are shoulder height so I have to lean forward slightly into the dip as if I was on rings doing a muscleup. 1x25,35,45,55. Weighted pushups w/45# plate on my back x 15. Another good day. Thanks Coach! BW:169, Y/A:58

Man that's a bummer when people act that way. This is why I fall all over myself crediting crossfit and other resources. Not just for legal reasons, but because people should get credit for all of their hard work. My only hope since I think Mark does have some ability and talent is that he can step up, take responsibility for his actions, and make a new start. On a side note I would like to give my personal thanks for the crossfit methods I have applied to my own training. With an impending deployment to 'you-know-where' I know I am miles ahead of where I would have otherwise been in regard to my tactical fitness. Also, having a quick url to give to young soldiers who are still misguided in their efforts to 'build a big bench' has proven to be invaluable. You truly are saving lives.

Coach
Just wanted to give my 2cents. I too found out about Crossfit via the Gym Jones site. Offensive as his actions are I do appreciate the fact that it led me to this community. Karma is a strict enforcer!
Thanks again

37yoM/5'8"/150 lbs

As Rx'ed
+40 lbs

Duty, Honor, Country
always before self

http://who.godaddy.com/WhoIs.aspx?domain=moynihaninstitute.com&prog_id=godaddy

You can lead a JACKASS to water...
but, you can't give him INTEGRITY.

Now get back to work!!!

50/200/75"

60x1-60x2-60x3-60x4-60x5-60x5-60x4

80,90,100,105(f),105,107.5(f),107.5(f)

bwt-165 lbs

pre-amrap double unders in 5 min - 232
post-amrap 135 lb cleans in 5 min - 35

bwt 210, highest it's ever been, not sure how I feel about it...

anyways

60 overhand
60 underhand
70 overhand
70 underhand
80 overhand to my mouth
80 underhand, got it!
60 over
60 under
60 over
60 under

6 dead hang
4 dead hang

2x10 KTE

As a lawyer who used to practice in SF, I know that Wilson,Sonsini et al. are complete badasses. What might not have been abundantly obvious in Coach's last post is that his attorneys are capable of bringing Twight and GJ to financial ruin in litigation before Twight even gets a day in court. It doesn't seem that Coach is ready to pursue that option. Would Twight display the same behavior if things were reversed? I think we already have the answer to that.
Coach, the best revenge is living well. If Twight's actions have made that impossible for you (which would be understandable), then release the hounds. When Wilson Sonsini is done with him he'll be living in the streets, not just settling disputes there.

bwt 145 lbs
Kipping pull up's:
0,2.5,3.75,5,6.25(f),6.25(f),6.25(f) - all PR's!
i never thought i would be doing weighted pull up's!

pre: amrap dbl unders in 5 min: 39

Ok,
I'm new to Cross Fit but by no means a slouch - even by USMC standards. Just did the WOD. My 3rd day.

39/173/5'11

30/6
40/4
50/3
50/2.5
50/2
50/2
50/1.5
50/1
50/.9

Strangely enough, I started off with 2 minutes rest between sets but this quickly became 2.5 and then 3. My hat is off to those guys in that demo video! Awesome! Guess I have a little catching up to do!

15 reps pullups, OHS 65#, pushups
pullup +10#, 20, 25, 30, 35, 40, 45, 45, 50
push press 3x 95#, 105, 110, 115, 120, 125, 130, 135, 140
row 500m 2:40 (pr) first time, on concept 2, damper 5

Nice work, OPT Mommy!!!

CrossFit Edmonton

25yom/174
44#
88
110
121 (PR +10# from last time)
121 (fail)
88 x2
44 x6

"Joan" today

800m run
30 pull-ups
3 rounds for time

15:54

35
45
53
65
78
95
105

27 male/ 165
1. 1 20lb weight vest
2. 2 20lb weight vest
3. weight vests + backpack w/2kg & 4kg MB
4. weight vests + backpack w/2kg & 4kg MB
5. #4 + 3 cans of food
6. #5 + 3 more cans
7. #6 + 3 more cans

Home installed chin up bar prior to WOD......quit job to further pursue crossfit.

'Light is always the best disinfectant.'

Thanks for shinning the light on the subject.

BW 168

45
90
100
110 miss
90
90
90

Ayn Rand, for all of her dogmatism, divided people into two groups: producers and second-handers. The latter make their living from the scraps off the former's table. This divide fits the Mark Twight affair to a "T". While he presents himself as a Noble Individualist, swimming against the stream of conventional wisdom, he is really just riding Coach's coat-tails.

Having been a sport and fitness enthusiast for most of my life, I have not been as motivated by, interested in, or challenged and humbled by anything I have done since last year discovering Crossfit. The most recent CFJ contains an illuminating article about the Crossfit business model as compared to the conventional big box model. The success of the Crossfit model is as much a testament to the Glassmans' business accumen as it is to the genius of Crossfit as a fitness system. Both bode well for the future of the business. Just as the snow surely melts here in New England, the second-handers eventually fall by the wayside.

Looks like Mr. Twight Gives credit to Crossfit here.
http://www.gymjones.com/knowledge.php
(scroll down to the article he wrote for "Easy")
He should definitely have stated his sourcing Crossfit though on the page in the posted PDF.
I personally like his workouts, ripoffs or not. They are, at base, the same, but are practiced differently.

BW: 210 Age: 26

45
90
115
115
125
125
135

at the end did eight with 45
and then two sets of twenty with no weight

35,40,45,50,55,57.5,60fx2
pre-5min double unders -150
post-5min 135# cleans - 17
1st time for 2 muscle ups in a row
upper body is fried

Ya,

I just started CF This week two days ago. I can barely lift my arms let alone stretch them out all the way. Should I do today's workout for pullups?
Would it help push that lactic acid out? Or be a negative?

Thanks

#68 Duncan: Red Hat still gives Linux away, as Fedora. Just like the Glassmans still give the WOD away, and charge for their certs, Journal, etc.

It's called making a living and there's nothing wrong with it. What Twight appears to be claiming is more like what SCO was claiming -- credit where credit is not due. That is immoral, all laws and ethics aside, and I am always surprised when someone can act in such a fashion and hold their head up.

Twight's climbing resume speaks well of his skill. When he does not reach a summit, he says so. Why would he want to apply lesser standards to his Gym Jones project? It does not reflect well on him

Your analogy, however, is deeply flawed. Red Hat has consistently 'done the right thing' with regards to charging for service/labor (rather than a product which is not their own). Twight, it appears, has charged for a product not his own.

Don't get mentally lazy. Greg Glassman is not without flaws, either, but the evidence as presented is fairly compelling. If you read some of the important civil rights cases decided by the Supreme Court, you will note that the protagonists (plaintiffs or defendants) were often people with less than attractive qualities. The essence of judgement is to discard that which is irrelevant and focus on the evidence. Considering Glassman's case, and awaiting a rebuttal from Twight, it is rather damning of the latter. But then, it's supposed to be. Still, it is hard to look past the contradictory statements published by Twight in light of reality.

Your swipe at Red Hat really irritated me, FWIW. It's just not the same -- they're not stealing.

22yoM/6'2"/215

50x3
70x2
90x2
100x1
110 Failed (cord i had securing it broke)
90x2
95x2

finished with some bw pullups

Ever the interesting day at Crossfit.

Having people try and slime off of your success is, in a sense, a good problem to have. Most of us should be so lucky, and Coach seems to understand that from what I can tell.

Got big news the other day - will be departing much sooner (apparently) than I thought, will mean 408 days away from home vice ~420. Enjoying the packing. Still loving the WODs, often twice daily. Crossfit has made for a great deployment obsession, and I'm fit as a fiddle, in position to post my best fitness test score since I was an Aviation Officer Candidate in 1989.

Thanks Coach and thanks to all of this group for the learning and excitement the last two months.

Aswab

WU- walk 5k (forgot to look at the time when I left)

Did weighted Lat pull downs until failure instead, close grip, palms facing me, feet flat on ground

120 lbs
130
140
150- F had to slightly jump to meet it
140- slight knee bend
140- no knee bend
140- slight knee bend
140- 4 attempts all failures

Kate

bw: 270

bw
bw + 20lb
bw + 20lb
bw + 35lb
bw + 35lb
bw
bw + 35lb

With regard to #85......well said Coach. The truth will come out & twight will look like a fool.

Male
Age: 30
Bwt: 133

25lb x 5
35lb x 5
45lb x 1
55lb x 1
65lb x 1
75lb x 1
80lb - fail - got my forhead to bar, but couldn't quite pull myself all the way up.

Overall - definite improvement from last time I did this WOD.

Finished with 5 sets of 10 dips, then transition into L-sit (15 seconds). Then added another 5 sets of 10 pull-ups followed by 10 push-ups for time.

I love this stuff!

bw: 120

5-5-5-5-5-5-5

Tried 8lb but failed each time. Haven't been doing as many pullups in the last few months and lost all my strength :(

I did 75 pull-ups, broken sets down to 3 per set. I pretty much kipped all of them and this was a first for me.

I'm pushing 51. Crossfit has had and continues to have a profound transformative effect on me. I find myself saying, to the point of being a walking cliche, "If you had told me 5 years ago that I would be able to ...". While posting, I'm often of the mindset that it goes without saying that all of this is due to the talent and generousity of Coach Glassman and this amazing community that through his leadership, he as fostered. Memo to self; it doesn't always go without saying. Say it more often.

I don't think that giving common courtesy and, yes, a bit of loyalty to someone who has given so much while asking for so little (only that you do your best to live up to the precepts of the program) is "drinking koolaid".... IMO.

24yo/M/176#
25
35
45
50
55
60
70 fail
70 jumping
people in the gym kept looking at us like we were strange animals, lol

First time w/ the crossfit WOD. I weigh in at 135 lbs. I started with 25, 45, 70, 80, half pull at 90 lbs. and finished the rest at failure, w/o reaching the bar on the last 2 @ 90 lbs.
Thanks for the challenge.

160#/33yom

CFWU (no pullups) x3 (6:00)
WOD: Weighted PU's 1-1-1-1-1-1-1
0# x10 (WU)
55 x1
60 x1
70 x1
80 x1
80 x1
90(f) x2
80 x1
80 x2

For what its worth...
I've read most of the articles on the Gym Jones site (and Crossfit's as well). All plagiarism aside, while I've gotten some motivation and ideas from the Gym Jones site I find the spirit of community and respect exhibited by Coach and many of those who post here to be far superior and more motivating than the elitism expressed elsewhere.

28m/170

70
80
90
100
105
110 (bottom of chin to bar, couldn't quite get the throat up there)

sets 1-4 pronated grip, 5-6 supinated, elbow tendonitis kicked in pretty bad so passed on a 7th set

finished with 4 x 25 x tire flips/situps/pushups

CFWU no pull ups
3x BW
1x50
1x50
1x55 fail
1x55
1x50 fail
1x50 under hand
1x 50 under hand

8 rounds of jumps with 50lb vest 20 jumps 30 sec rest

3 rounds BW jumps 20 jumps 30 sec

Used a back pack, BW 165

35lbs,45,55,65,75,85 and 90 failed.

Raph bwt: 145 lbs
20
30
40
45
50
55
45

Samara bwt 115:
10
15
20
20
20
20(f)
15

bwt: 185
Warmup
push up 15 15 15
sit up 15 15 15
pull up 5 5 5
dip 10 10 10
ohd sqt 15 15 15

Weighted Pull up
45
55
65 to nose only
55
55
55
55

First, to #82 - Thank you for the correct reference to Jim Jones, I was actually looking for it after reading the first few posts.

39yrs/195 BW

25
35
45
70
85 - failed to get chin completly over bar
80
80 - failed to get chin even close to the bar

I agree with Barry Cooper. For Mr. Twight to steal from Crossfit then threaten and criticize is unconscionable. Arrogance knows no limit here, and being insufferable with egalitarianism and exclusivity (one must be "invited" to participate, then become a "disciple") would lead to fewer and fewer participants except those that want to be "followers". I like to think about the older women that you have included on the videos, who are doing their best and for whom you have made room for adaptations, so that inclusivity is your norm. Good work and thanks for being liberal with newcomers and those with special needs.

90
90
100
100
115
115
115
30 unweighted pull ups

#98 - John: "I used a dip belt and reversed it so the weights were hanging from my butt so I might be able to kip but it...almost pulled my shorts off me. Whoops!"

John, you're killing me!

Post loads and body weight to comments:
1. 45
2. 75
3. 90
4. 90
5. 90
100 f
95 f
6. 92.5 (got it!)
7. 90

Bodyweight: 172

Didn't see the MT thing first. A short comment;

I have a constructive suggestion.
I think, generally, people come to CF for the training, the information, the knowledge, the community.
It is a fantastic resource. Outstanding. It brought me back in the gym and I am grateful for that.
And here is the suggestion:
Let it be just that!. Concern yourselves only with being better, be ing "grander", being even more generous, even more loving. Those are the aspects that I think built this. Nourish them, and only them.

Coach,

Thank you for shedding light on the Twight story that has for so long has mystified me. I've been infuriated with the credit he's claimed for "his system" in training the actors for 300 as well as the posts on his website.

While writing this post and reading all the others, I thought to myself, "Why am I so enraged by this? CrossFit wasn't my idea, I don't own it." That's when it hit me - I do own it - as does every other person who claims the title CrossFitter. Twight's theft of your intellectual property and lack of respect for CrossFit and our entire community feels WAY personal to me, and I suspect most other CFers out there.

Unleash the hounds. The world's too small a place for people like Twight with such low moral and ethical standards, character, lack of integrity, and broken moral compasses. As I see it, his is a perpetration against all of what CrossFit stands for. Don't have to look far to find EVIL - holy crap, it's right here in our backyard!

ap

PS - Dave, repping 6 100# weighted pull ups is seriously impressive - nice job!

The weighted chin video is unbelievable. Those guys are amazing. I am struggling to advance with the pullups. Can't tell if I am under or overtraining.
So here are some questions- In the workout of the day, if it says 21 pullups, then another type movement, then 15 pullups, then the other, then 9 pullups, if we say can only do 10 pullups in the first set, do we stay there and do sets of two or so after a brief rest until we complete the 21 and then go on to the other movement and do the same? Or do we do the 10, go to the other movement, then come back and do as many as possible?

How many times a week is right for doing pullups? I just need an idea of time for recuperation. I am fairly fit at 57. If anyone is willing to write an email, I would be appreciative.

April 17th is right around the corner

See page 90:

http://www.irs.gov/pub/irs-pdf/p17.pdf

Stolen property. If you steal property, must report its fair market value in your income in the year you steal it unless in the same year, you return it to its rightful owner.

M/18/185

65lb
75lb
85lb
95lb
100lb
100lb (failed)
100lb (failed)

Yeesh, what a day...

Worked up from 55 and ended up with a new PB of 78.75. It hurt. Did more MU practice and push-ups on rings for s#%ts and giggles.

Pre-max dbl unders in 5 min=160
Post-max 135lb squat cleans in 5 min=28

Bingo, watch those drunken posts...

nb. Got distracted and forgot to applaud the guys in the video. Those dudes are seriously bad ass and they re-invigorated my desire to get back my OAC.

The great big dumbbell between the relatively little guy's feet, and his effortless motion, is awesome. I will be doing this WOD when I get home today and I'm going to keep that image in mind.

45 / 181 (up two, been sick with sinus issues)

WOD

45-70-70-75-80PR-85F-80F PR by 15#s - Go CrossFit

Finished with the 4 rounds of 400 meter runs / 2 minute rest WOD from Monday.

bw 80kg (w/ clothes, shoes)
10kg
23
23
29
29 fail (shoestring caught on bicycle on way up)
29
29

a 5kg improvement over last time

Coach,

I applaud you and empathize with your situation. Karma and the market will take of the gym itself. Start f-ing with our military, take even one ounce of preparedness away with your lies, and Karma can't come fast enough. I concur with Andy P; unleash the hounds.

Weighted pull ups
65
75
85
95
105
115
120 (PR)

- - - - - - -

Thanks Coach for putting CrossFit out for all of us. I just went and read most of the Gym Jones website and it is pretty full of how great Mark feels about himself. Not the kind of place where I want to be.
I am considering emailing him (redemption@gymjones.com) but probably won't because I'm not here to change him or his character. Ironically he makes some pretty hard comments several times about how much Gym Jones looks at character as a part of the application to train there.
I am a novice climber and had heard of Mark Twight before I heard about him through CrossFit. This incident has tainted my view of him. I would hope he would give credit to you and Lauren publicly. This would add credibility to him in my mind. You guys have said "CrossFit is free like speech, not like beer." So anyone can use it and anyone can train others with it.

My comment is: How about a little respect GIVEN to you both so that others will do the same back to Gym Jones?

Steve

35 M / 220 lbs

Bodyweight: 3
+ 25 1
+ 35 1
+ 45 1/1/1/1
+ 55 1 (barely)
Bodyweight: 2/2

Biceps and lats are pumped.....

BW 190 lbs.
25
45
50
50
55
60(failed)
55(failed)
50(failed)
45

Did "Barbara" with station crew yesterday and those hundred PU's did not help me today.

Just how word of mouth has turned CrossFit into a success, word of mouth will turn Gym Jones into a failure. Mark (no pun intended) my word.

As the saying goes, "A bad reputation is harder to hide than a good reputation."

Word spreads like wildfire, especially in niche communities like fitness.

Looks like his clever marketing (picture a gun) is about to backfire.

Hope this man is wearing a bulletproof vest (good lawyer and very deep pockets) when it happens.

I'm disgusted with Gym Jones. He is pathetic. And the whole thing about settling it on the street? Please. I'm sure most have seen the Verizon commercials with 'the network'... I'm sure Coach's 'network' would be just like that.

Thanks to everyone and everything CrossFit. I'm closing in on 40 and feel like I'm just beginning to see the potential in my body.

45 y/o M - 158lbs
40/50/55/60/65/70/71.25(f)/71.25/72.5(f)/72.5(f)
parallel grip touching shoulders to bar. was short by 1/2 inch on the failed attempts.

BP in between - 153x5/158x4/163x3/168x2/173x1

pre - max rep double unders in 5min - 122
post - max reps 135# cleans - 8
plenty of pop in the hips but poor catches so about 4 failed attempts which left me on the ground.

Rob Corson - I owe you coffee. My first two minutes of dbl unders sucked!!!!!!!! Singles and doubles.
Enjoy your holiday.

Everyone has pretty much said it all, I just wanted to add my two cents. I am a personal trainer and have been for 6 years. Certified by NASM, former ISCA kickboxing certified instructor, most importantly Crossfit level 1 and climbing! I am also a new Crossfit affiliate. I went to my first Crossfit seminar in San Diego last year and was introduced to the C.F. family, and was welcomed with open arms by everyone! I got my first taste of Fran, Greg E. taught me how to kip, and Ryan and D.J. even took me out on the town, and we had a blast West coast style! I said all this to say that in all of my years of experience I first have never learned as much as I have in the short time that I have been Crossfitting. Everyone has been the very best in educating, coaching and instructing. I am proud to be a Crossfitter, honored to extend the education that has been passed on to me to others. What seperates us (Crossfitters) from Mark Twight and what he represents is passion. We all have a passion for Forging Elite Fitness. I feel I owe it to Coach, Lauren G., Nicole, Tony B.,Greg A., Lisa and Eddie L., all the affiliates and all the other coaches and trainers and everyone in the community to continue to put Crossfit out there. I plan on opening a gym this fall, and like Skip and many others I too will have the option of calling it something other. I am going to go with the Crossfit brand. Every chance I get I spread the Crossfit philosophy, when I train at the gym where I work as well as any other gym, I wear my Crossfit clothing, I represent Crossfit to the fullest! And will do so until I die! Proud to be a Crossfitter, honored to be a part of such a wonderful growing movement, and blessed to be in "The Community"! I love all Crossfitters everywhere, forget idol threats, no one can touch us, cause we're in the best of shape! Thank you Coach and Lauren for starting this most powerfull movement!

22 yrs/ 180 lbs

60
60
70
70
75
75 fail
70

CFWUx2

WOD:
+90# for all
Hang on bar for max time with +135# x3
16 sec, 14 sec, 13 sec

33/185

25/35/45/55/55/45/45

Weighted Pullups x1
Bodyweight- 185
bw
10
15
20
25
40 (chin to bar)
50 FAIL (1/2 way)

Practiced Tuck Sits, man they are tough!

Well, I'm kinda used to people not listening to me...
Is it the beard?

Did the WOD. Deadhang to throat touching bar.
BWx4
10kgx4
20kgx3
30kgx2
35kgx1
40kgx1
45kgx1
47.5kgx1
50kgx1 (PR-first time doing a clean rep)

BW 65kg
Shoulder felt fine!

75-1
80-1
85-1
90-1
95-1
100-1
100-1

Coach,

Mimicry is the greatest form of flattery!

We CFers know how this methodology/program started and all the work you and yours put into it. It works and others are just trying to CASH in on it. I agree with Tron; we CFers have passion! Whether battling out theology and politics on rest days or surviving Fran or Fight Gone Bad together we are a loosely linked team that evolved organically. No marketing no slick promotional crap just effective work. Let them try but they can’t equal what you put together. This is the smartest and most effective program I have ever been on. I have people ask me for pointers or just "WHAT IS THAT STUFF YOU ARE DOING" all the time in the gym. I tell them to look you up coach!

Not posting as much but still hitting CF daily
Ricky
Richmond

bwt 220#

weighted PU

20#,30#,40#,45#,45#,50#,50#

then 3x40#

Plus weighted dips
20#,30#,40#,45#,40#,40#,40#

Double under practice after.

big pipe: 50/60/70/80/90 (just about to chin)/80/70/60
not too happy w/this compared to previous performances, not really recovered from nasty girls

followed by 5k row, 22:02

31 yrs 180 lbs 6'0

1x45
1x70
1x90
1x95
1x100
1x105 (close but no cigar)
1x90

Leg routine (10 minutes)

5 x 3 minute rounds heavy bag 1 minute rest

Much of the advice that has been written is excellent, passionate and insightful.

As a friend of the Glassman's and as a business owner who has experienced identical behavior in the martial arts world, I can tell you its always different when it's happening to 'you'. :-).

Aside from expending money on legal fees I consumed a lot of emotional resources.

(Its different when it's happening to 'you'.)

I tried to remind myself of Oscar Wildes' famous quote: "Imitation is the highest form of flattery" . But to be honest, that didn't help much. Betrayal is an awful feeling. I'm continually amazed at how difficult it is for some people to not honor and respect the sources of their inspiration and education... anorexic moral fibre?

Perhaps it is their 'ego' investment in the myopic notion that only they know the truth. This is doubly ironic considering they are, in fact, imitating and copying another's discovery or process and are either completely unaware that they are doing so, or far worse, lack the integrity to care.

So what do we as a community do?

Remember, by not committing to the 'important', we unconsciously commit to the 'unimportant'.

If these were physical attacks no one would question the need to defend. However, protecting yourself psychologically and emotionally is every bit as important, and warranted, as protecting yourself physically.

Business owners must also protect their 'brand' on behalf of those who invest in it. That's us. And that's where we as a 'team' collaborate.

Abuse' should be punished. Avoidance is a victim's trait.

The power of the Internet makes sharing information more powerful and instantaneously accessible. For this battle, here's hoping the pen is mightier than the sword.

Tony Blauer

hi, I am new to this site. I was wondering: When they give you these daily workouts is it just something to add to your regular workout?

2 workouts today
1: truck-tire flip 25 mtr, drag tire 175 mtr, 25 mtr lunges, run steep ski-hill, 25 mtr lunges, drag tire 175 mtr, flip 25 mtr
time: 19:45 min.
extra: 1 leg squat practise
wod2:
weighted pull-ups, 10-20-30-40-45 F,all weight in kg.
have fun, Johan

45,50,60,70,80,75,70 lbs

45x1
55x1
65x1
75x1
80x1
85xF
70x1

Moved up another 5 lbs.

#173 - Jared,

Welcome!

Today's Workout of the Day (WOD) is 7 sets of 1 rep of Weighted Pullups - maximum effort.

Many CrossFitters warmup with 1-3 rounds of pullups, dips, back extentions, situps, overhead squats with a broomstick, and the Samson stretch (see FAQ, "What is Crossfit?", and "Start Here!")

Browse the achives, read, and for the best responses, post your questions to the message board.

Good Luck!

This just in:

Mike Boyle; not such a bad guy afterall.

Bill 46 yom 183 bw

3 X CFWU with 20#weight vest (-Pull ups)

65, 90(fail),80,80,75,75,65,65

Finished off with 8 fast pullups with vest.

23m/5'9"/181.5

attached weight to a chained weight belt

weight/grip
35/neutral
40/pronated
40/supinated
40/pro
50/sup
50/neutral
50/pro(barely)

7 reps 80lb dumbbell

I for one discovered Crossfit through Mark's site, but based upon Coach's statements in message #85, and considering his contribution to society versus Mark's blow-hard attitude, I have no personal choice but to delete his site from My Favorites and no longer use Gym Jones as a reference for fitness.

I can understand confidence and pride in one's accomplishments, but to be over-confident enough to plagarize from his teacher and mentor in this wonderful fitness concept... eh, whatever; Mark Twight isn't worth the effort to waste my typing motion on any further, and now he can simply fade into irrelevancy.

I absolutely love weighted pullups

50-50-50-50-50-50-55

bwt-145
cfwux3
Dip belt (~3 lbs) + plates (plate weight below):

45x3
55x2
65x1
65x1
70x1
70x1
75x1 fail

m/35/180

1-30
2-50
3-60
4-70
5-75
6-75
7-70

Word!!

25F/5'7"/122lb

15 (neck to bar)
15 (neck to bar)
10
10
10
10
10
Got lots of weird looks... but I loved it! :)
Thanks Crossfit!

23m/200lb/6'1"

weight to chained weight belt

45
45
55
55
55
55
70

bwt-185
105x1x7

M/37/185

25,50,60,70,80,70,70

Need to work on it!

165#/39 yrs
45
70
100
125 made it to my nose F
100
110
115 chin touched the bar ?
1 each one arm pullup-free hand on chest, not on pulling arm

40M,72",200LBS

25,45,55,55,65,65,70F,45X2.

26M
145

CFWU x 3 -pullups

All overhand grip if that makes a difference

35, 45, 55, 65, 70(heaviest db available), 70, 70

Playing catch-up- did these after yesterdays workout today,

80
90
100
100
100
100
100

21/m/155
WOD as rx'd
60
70
80
90
100(f)chin to bar...not over
100(f)chin to bar...not over
95

4 ROUNDS
25 Tire flips
25 sit-ups
25 push-ups
11:15

35/M/205

25
35
45
50
50
50
55(chin-up)

45/235

Worked from 40# up to 55#.

Did ystd WOD first, results posted there. All results heavily compromised by unbalanced liquid carb intake last night (see posts above under "wine sodden").

Turned today into heavy PU rather than 1RM due to poor prep. Prev. 1RM is 80.
30# x 3
40 x 3
40 x 3
40 x3
30 x3
30 x3
30 x3

Finished off with Traq 3D computer-assisted agility training, 17 minutes of training performed in approximately 35 minutes. Quads are now solid blocks of immoveable mass.

Beware the second bottle...

M/32/150#

25#
35#
45#
50# (inside grip)
50# (inside grip)
55# (inside grip) [70# (f)]
60# (inside grip)

plates in backpack
25
35
45
50
55 (f - so close)
final 2 on rings
50
55 (got it, nice!)

And to all those responsible for Crossfit, and this site, thank you.

I think we've all seen enough crap, in our various fields of expertise, masquerading as original thought, that the real goods are all the more worth the search. Keep up the awesome work. I think most who visit this site, like me, encourage everyone we can to try it. The results speak for themselves, and the community keeps us coming back.