March 23, 2007

Friday 070323

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.


Enlarge image

Weighted pull-up variations - video [wmv] [mov]

Gen. Vincent K. Brooks threatens to kick Michael Yon out of Iraq.

Gym Jones' founder demonstrates his integrity.

Posted by lauren at March 23, 2007 6:10 PM

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...

Comment #1 - Posted by: gaucoin at March 22, 2007 7:00 PM

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

Comment #2 - Posted by: Jerry Miller at March 22, 2007 7:05 PM

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.

Comment #3 - Posted by: Skip Chase at March 22, 2007 7:09 PM

errr crossfit!

Barely Spell-Checked.

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

Comment #4 - Posted by: juan g. at March 22, 2007 7:13 PM

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!

Comment #5 - Posted by: Bill Henniger at March 22, 2007 7:20 PM

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.

Comment #6 - Posted by: bingo at March 22, 2007 7:21 PM

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

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

Comment #7 - Posted by: gaucoin at March 22, 2007 7:22 PM

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

Comment #8 - Posted by: dcyn at March 22, 2007 7:27 PM

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.


Comment #9 - Posted by: Holbie at March 22, 2007 7:28 PM

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.

Comment #10 - Posted by: russ greene at March 22, 2007 7:29 PM

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

Comment #11 - Posted by: Dutch at March 22, 2007 7:30 PM

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.

Comment #12 - Posted by: AndrewN at March 22, 2007 7:33 PM

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.

Comment #13 - Posted by: PB at March 22, 2007 7:36 PM

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.

Comment #14 - Posted by: Gundy at March 22, 2007 7:37 PM

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.

Comment #15 - Posted by: bingo at March 22, 2007 8:01 PM

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


Comment #16 - Posted by: Steve Stackpole at March 22, 2007 8:03 PM

Bingo, eloquently said.

Skip, you are a man of integrity and honor.


Comment #17 - Posted by: ScottH at March 22, 2007 8:11 PM

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.

Comment #18 - Posted by: Hale at March 22, 2007 8:16 PM

No html in comments. Jan 12 URL below

Comment #19 - Posted by: Hale at March 22, 2007 8:18 PM

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...

Comment #20 - Posted by: Troy Archie at March 22, 2007 8:18 PM

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!!!

Comment #21 - Posted by: Pierre Auge at March 22, 2007 8:31 PM

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.

Comment #22 - Posted by: charlie at March 22, 2007 8:38 PM

#20 - Troy

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

Comment #23 - Posted by: Steve Smith at March 22, 2007 8:51 PM

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.

Comment #24 - Posted by: Lee Valinde at March 22, 2007 8:54 PM

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.

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:

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

Comment #25 - Posted by: Silly Twit! at March 22, 2007 8:57 PM

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.

Comment #26 - Posted by: wilson at March 22, 2007 9:26 PM

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 me, I just spent my Spring Break there.

Comment #27 - Posted by: Samuel D. Nix at March 22, 2007 9:46 PM

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

Comment #28 - Posted by: Abdullah at March 22, 2007 10:18 PM

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.

Comment #29 - Posted by: Scott Arnold at March 22, 2007 10:37 PM

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:

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:

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.

Comment #30 - Posted by: Brian Mulvaney at March 22, 2007 10:47 PM

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.

Comment #31 - Posted by: Jacob Tsypkin at March 22, 2007 11:00 PM

Mark Twight is a Koichi-Bushei(Mouth Warrior)

Comment #32 - Posted by: Mencius at March 22, 2007 11:00 PM

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

Comment #33 - Posted by: steve hb at March 22, 2007 11:07 PM

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.

Comment #34 - Posted by: Tim T at March 22, 2007 11:32 PM

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.

Comment #35 - Posted by: John S at March 22, 2007 11:47 PM

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.


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.

Chaptan Kosman

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

Comment #36 - Posted by: Kos at March 23, 2007 12:08 AM

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!

Comment #37 - Posted by: Jerry Miller at March 23, 2007 12:22 AM

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

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.

Comment #38 - Posted by: elfc at March 23, 2007 12:30 AM

Ah, my favourite wod! Awesome video.

Comment #39 - Posted by: mrjling at March 23, 2007 1:14 AM

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.

Comment #40 - Posted by: Dan MacD at March 23, 2007 1:24 AM

Bwt 113# Rest day from GS training.

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.

Comment #41 - Posted by: Kelly Moore at March 23, 2007 4:08 AM


Comment #42 - Posted by: Moccasin Guy at March 23, 2007 4:34 AM


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

Comment #43 - Posted by: Louis Herrera Jr at March 23, 2007 4:52 AM


Comment #44 - Posted by: Benton at March 23, 2007 5:14 AM



Comment #45 - Posted by: Tracy Ray at March 23, 2007 5:23 AM

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.

Comment #46 - Posted by: Syd O at March 23, 2007 5:35 AM

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.


Comment #47 - Posted by: jknl at March 23, 2007 5:41 AM

18 yr. old


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

Comment #48 - Posted by: Erik Rasmussen at March 23, 2007 5:44 AM

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)

Comment #49 - Posted by: dan colson at March 23, 2007 5:46 AM

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.

Comment #50 - Posted by: bingo at March 23, 2007 5:53 AM

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.

Comment #51 - Posted by: Trebor at March 23, 2007 5:54 AM

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

Comment #52 - Posted by: bingo at March 23, 2007 5:56 AM

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.

Comment #53 - Posted by: knholm at March 23, 2007 6:04 AM

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

Comment #54 - Posted by: paulw at March 23, 2007 6:07 AM


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.


Comment #55 - Posted by: Scott S at March 23, 2007 6:09 AM

70-couldn't get chin over bar
67.5-couldn't get chin over bar

Comment #56 - Posted by: dcyn at March 23, 2007 6:18 AM

M38 bw 145

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


Comment #57 - Posted by: Will L at March 23, 2007 6:23 AM

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?

Comment #58 - Posted by: DJ at March 23, 2007 6:27 AM

bwt-165 lbs
did 1 RM's for fat bar bench press b/t sets up to 227

Comment #59 - Posted by: OPT at March 23, 2007 6:33 AM

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.

Comment #60 - Posted by: josh everett at March 23, 2007 6:40 AM

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.

Mike OD

Comment #61 - Posted by: Mike OD at March 23, 2007 6:49 AM

20 yom 194# 5'10

90 (tie pr)
125 f(so close and yet so far)

then some muscle up work, i enjoyed this one

Comment #62 - Posted by: john at March 23, 2007 6:51 AM

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.

Comment #63 - Posted by: gwhealth at March 23, 2007 6:53 AM




Comment #64 - Posted by: mtschanz at March 23, 2007 6:58 AM

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.

Comment #65 - Posted by: TPB at March 23, 2007 7:03 AM

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.


Comment #66 - Posted by: Spider Chick at March 23, 2007 7:05 AM

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

Comment #67 - Posted by: Erik CF PHILLY at March 23, 2007 7:05 AM

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!"

Comment #68 - Posted by: Duncan at March 23, 2007 7:08 AM

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

Comment #69 - Posted by: Jerry Hill at March 23, 2007 7:11 AM


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


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

Comment #70 - Posted by: Daryl W at March 23, 2007 7:12 AM


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.

Comment #71 - Posted by: barry cooper at March 23, 2007 7:13 AM

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.


Comment #72 - Posted by: TomF at March 23, 2007 7:14 AM


Comment #73 - Posted by: Hale at March 23, 2007 7:15 AM

41yom / 149

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

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


Comment #74 - Posted by: mhlane at March 23, 2007 7:17 AM

Coach, thanks for calling out Mark Twight on Integrity.

Comment #75 - Posted by: Jerry Hill at March 23, 2007 7:22 AM

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

Comment #76 - Posted by: CodyC at March 23, 2007 7:23 AM


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

Comment #77 - Posted by: WJO at March 23, 2007 7:29 AM

21yom 165lb

did the push press WOD first



Comment #78 - Posted by: Chris at March 23, 2007 7:31 AM

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

Cheers, kempie

Comment #79 - Posted by: kempie at March 23, 2007 7:34 AM

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.

Comment #80 - Posted by: Jerry Hill at March 23, 2007 7:35 AM

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... :-)

Comment #81 - Posted by: Irene at March 23, 2007 7:37 AM

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?

Comment #82 - Posted by: Helmut at March 23, 2007 7:39 AM

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."

Comment #83 - Posted by: knholm at March 23, 2007 7:40 AM

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???

Comment #84 - Posted by: brandonE. at March 23, 2007 7:49 AM


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.

Comment #85 - Posted by: Coach at March 23, 2007 7:49 AM

800-30 pull-ups-3 rounds

Comment #86 - Posted by: dan colson at March 23, 2007 7:50 AM

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.

Comment #87 - Posted by: Adey at March 23, 2007 7:57 AM

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.

Comment #88 - Posted by: Andrew W at March 23, 2007 7:57 AM

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.

Comment #89 - Posted by: Coach at March 23, 2007 7:58 AM

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

Comment #90 - Posted by: Andrew W at March 23, 2007 7:59 AM


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.

Comment #91 - Posted by: barry cooper at March 23, 2007 8:10 AM

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.

Comment #92 - Posted by: Matt Shatzkin at March 23, 2007 8:11 AM


Comment #93 - Posted by: David B. at March 23, 2007 8:11 AM

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.

Comment #94 - Posted by: mike in the ro at March 23, 2007 8:17 AM

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.

Comment #95 - Posted by: AJonusas at March 23, 2007 8:19 AM

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.

Comment #96 - Posted by: john wopat at March 23, 2007 8:23 AM

Bwt: 131

115 (almost)

Comment #97 - Posted by: speal at March 23, 2007 8:23 AM

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

Comment #98 - Posted by: john wopat at March 23, 2007 8:37 AM

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.

Comment #99 - Posted by: Jordan at March 23, 2007 8:37 AM

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

Comment #100 - Posted by: AlanR at March 23, 2007 8:43 AM

37yoM/5'8"/150 lbs

As Rx'ed
+40 lbs

Duty, Honor, Country
always before self

Comment #101 - Posted by: Josh L at March 23, 2007 8:47 AM

Comment #102 - Posted by: antitroll at March 23, 2007 8:52 AM

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

Now get back to work!!!

Comment #103 - Posted by: CCTJOEY at March 23, 2007 8:58 AM



Comment #104 - Posted by: Ben S. at March 23, 2007 9:03 AM


bwt-165 lbs

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

Comment #105 - Posted by: OPT at March 23, 2007 9:14 AM

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


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

Comment #106 - Posted by: Brett_nyc at March 23, 2007 9:19 AM

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.

Comment #107 - Posted by: Steve at March 23, 2007 9:23 AM

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

Comment #108 - Posted by: OPT Mommy at March 23, 2007 9:24 AM

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



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!

Comment #109 - Posted by: Michael at March 23, 2007 9:24 AM

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

Comment #110 - Posted by: James N at March 23, 2007 9:30 AM

Nice work, OPT Mommy!!!

Comment #111 - Posted by: gaucoin at March 23, 2007 9:34 AM

CrossFit Edmonton

121 (PR +10# from last time)
121 (fail)
88 x2
44 x6

Comment #112 - Posted by: Chad Williams at March 23, 2007 9:37 AM

"Joan" today

800m run
30 pull-ups
3 rounds for time


Comment #113 - Posted by: brent colson at March 23, 2007 9:39 AM


Comment #114 - Posted by: Skip Chase at March 23, 2007 9:40 AM

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.

Comment #115 - Posted by: Trapper at March 23, 2007 9:41 AM

'Light is always the best disinfectant.'

Thanks for shinning the light on the subject.

Comment #116 - Posted by: J Jones at March 23, 2007 9:45 AM

BW 168

110 miss

Comment #117 - Posted by: Eric O at March 23, 2007 9:46 AM

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.

Comment #118 - Posted by: momentum at March 23, 2007 9:51 AM

Looks like Mr. Twight Gives credit to Crossfit here.
(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.

Comment #119 - Posted by: Mr. White at March 23, 2007 9:52 AM

BW: 210 Age: 26


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

Comment #120 - Posted by: BVB at March 23, 2007 9:58 AM

pre-5min double unders -150
post-5min 135# cleans - 17
1st time for 2 muscle ups in a row
upper body is fried

Comment #121 - Posted by: Rob Corson at March 23, 2007 10:03 AM


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?


Comment #122 - Posted by: Rob at March 23, 2007 10:06 AM

#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.

Comment #123 - Posted by: Tim T at March 23, 2007 10:06 AM


110 Failed (cord i had securing it broke)

finished with some bw pullups

Comment #124 - Posted by: Pfeif-a-Life at March 23, 2007 10:17 AM

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.


Comment #125 - Posted by: apolloswabbie at March 23, 2007 10:19 AM

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
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


Comment #126 - Posted by: jknl at March 23, 2007 10:25 AM

bw: 270

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

Comment #127 - Posted by: erik_b at March 23, 2007 10:25 AM

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

Comment #128 - Posted by: Pat Sherwood at March 23, 2007 10:29 AM

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!

Comment #129 - Posted by: JustinM at March 23, 2007 10:31 AM

bw: 120


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

Comment #130 - Posted by: Deanna at March 23, 2007 10:32 AM

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.

Comment #131 - Posted by: Mark Brinton at March 23, 2007 10:38 AM

70 fail
70 jumping
people in the gym kept looking at us like we were strange animals, lol

Comment #132 - Posted by: Pascal at March 23, 2007 10:39 AM

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.

Comment #133 - Posted by: Craig Descoteaux at March 23, 2007 10:39 AM


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.

Comment #134 - Posted by: bylam at March 23, 2007 10:47 AM


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

Comment #135 - Posted by: dmarsh at March 23, 2007 10:51 AM

CFWU no pull ups
3x BW
1x55 fail
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

Comment #136 - Posted by: shane at March 23, 2007 10:54 AM

Used a back pack, BW 165

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

Comment #137 - Posted by: Wayne at March 23, 2007 10:54 AM

Raph bwt: 145 lbs

Samara bwt 115:

Comment #138 - Posted by: Raphael at March 23, 2007 10:58 AM

bwt: 185
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
65 to nose only

Comment #139 - Posted by: Cliff Lambarth at March 23, 2007 11:00 AM

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

85 - failed to get chin completly over bar
80 - failed to get chin even close to the bar

Comment #140 - Posted by: Robert at March 23, 2007 11:06 AM

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.

Comment #141 - Posted by: Kewayatin at March 23, 2007 11:12 AM

30 unweighted pull ups

Comment #142 - Posted by: KAP at March 23, 2007 11:18 AM

#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

Comment #143 - Posted by: John Messano at March 23, 2007 11:19 AM

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.

Comment #144 - Posted by: mrjling at March 23, 2007 11:19 AM


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!


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

Comment #145 - Posted by: Andy P at March 23, 2007 11:20 AM

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.

Comment #146 - Posted by: Kewayatin at March 23, 2007 11:21 AM

April 17th is right around the corner

See page 90:

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.

Comment #147 - Posted by: paulf at March 23, 2007 11:36 AM


100lb (failed)
100lb (failed)

Comment #148 - Posted by: tmatheson at March 23, 2007 11:39 AM

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...

Comment #149 - Posted by: gaucoin at March 23, 2007 11:41 AM

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.

Comment #150 - Posted by: Tim T at March 23, 2007 11:46 AM

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


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.

Comment #151 - Posted by: tom perry at March 23, 2007 11:49 AM

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

a 5kg improvement over last time

Comment #152 - Posted by: silence at March 23, 2007 11:52 AM


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.

Comment #153 - Posted by: John Seiler at March 23, 2007 11:55 AM

Weighted pull ups
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 ( 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?


Comment #154 - Posted by: Tank at March 23, 2007 11:55 AM

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.....

Comment #155 - Posted by: Boss Hogg at March 23, 2007 11:56 AM

BW 190 lbs.

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

Comment #156 - Posted by: Evan at March 23, 2007 11:57 AM

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.

Comment #157 - Posted by: Steve Liberati at March 23, 2007 12:00 PM

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.

Comment #158 - Posted by: Charlie Nugent at March 23, 2007 12:01 PM

45 y/o M - 158lbs
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.

Comment #159 - Posted by: Trevor S at March 23, 2007 12:06 PM

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!

Comment #160 - Posted by: Tron at March 23, 2007 12:07 PM

22 yrs/ 180 lbs

75 fail

Comment #161 - Posted by: Travis G at March 23, 2007 12:10 PM


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

Comment #162 - Posted by: davej at March 23, 2007 12:15 PM



Comment #163 - Posted by: Lycurgus at March 23, 2007 12:16 PM

Weighted Pullups x1
Bodyweight- 185
40 (chin to bar)
50 FAIL (1/2 way)

Practiced Tuck Sits, man they are tough!

Comment #164 - Posted by: Sean at March 23, 2007 12:18 PM

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

Did the WOD. Deadhang to throat touching bar.
50kgx1 (PR-first time doing a clean rep)

BW 65kg
Shoulder felt fine!

Comment #165 - Posted by: mrjling at March 23, 2007 12:28 PM


Comment #166 - Posted by: ocsog at March 23, 2007 12:31 PM


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

Comment #167 - Posted by: ricky at March 23, 2007 12:31 PM

bwt 220#

weighted PU


then 3x40#

Plus weighted dips

Double under practice after.

Comment #168 - Posted by: ut steve at March 23, 2007 12:37 PM

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

Comment #169 - Posted by: piper at March 23, 2007 12:43 PM

followed by 5k row, 22:02

Comment #170 - Posted by: piper at March 23, 2007 12:43 PM

31 yrs 180 lbs 6'0

1x105 (close but no cigar)

Leg routine (10 minutes)

5 x 3 minute rounds heavy bag 1 minute rest

Comment #171 - Posted by: heath at March 23, 2007 12:59 PM

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

Comment #172 - Posted by: Tony Blauer at March 23, 2007 12:59 PM

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?

Comment #173 - Posted by: Jared at March 23, 2007 1:00 PM

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
weighted pull-ups, 10-20-30-40-45 F,all weight in kg.
have fun, Johan

Comment #174 - Posted by: Johan Nederhof at March 23, 2007 1:00 PM

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

Comment #175 - Posted by: monsoon at March 23, 2007 1:00 PM


Moved up another 5 lbs.

Comment #176 - Posted by: BrianG at March 23, 2007 1:07 PM

#173 - Jared,


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!

Comment #177 - Posted by: John Messano at March 23, 2007 1:14 PM

This just in:

Mike Boyle; not such a bad guy afterall.

Comment #178 - Posted by: Ron Nelson at March 23, 2007 1:14 PM

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.

Comment #179 - Posted by: Bill Cattley at March 23, 2007 1:17 PM


attached weight to a chained weight belt


Comment #180 - Posted by: FangsOutDon at March 23, 2007 1:19 PM

7 reps 80lb dumbbell

Comment #181 - Posted by: Micah at March 23, 2007 1:22 PM

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.

Comment #182 - Posted by: James Humphrey at March 23, 2007 1:23 PM

I absolutely love weighted pullups


Comment #183 - Posted by: 1LT Jason Hussey at March 23, 2007 1:24 PM

Dip belt (~3 lbs) + plates (plate weight below):

75x1 fail

Comment #184 - Posted by: Y. Zhou at March 23, 2007 1:37 PM




Comment #185 - Posted by: Hobie at March 23, 2007 1:37 PM


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

Comment #186 - Posted by: Heidi at March 23, 2007 1:37 PM


weight to chained weight belt


Comment #187 - Posted by: Peppaboy at March 23, 2007 1:39 PM


Comment #188 - Posted by: chris l at March 23, 2007 1:41 PM



Need to work on it!

Comment #189 - Posted by: rob izsa at March 23, 2007 1:42 PM

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

Comment #190 - Posted by: mhollis at March 23, 2007 1:47 PM



Comment #191 - Posted by: DieseLPoweR at March 23, 2007 1:48 PM


CFWU x 3 -pullups

All overhand grip if that makes a difference

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

Comment #192 - Posted by: sean at March 23, 2007 1:53 PM

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


Comment #193 - Posted by: jbean at March 23, 2007 1:55 PM

WOD as rx'd
100(f)chin to bar...not over
100(f)chin to bar...not over

25 Tire flips
25 sit-ups
25 push-ups

Comment #194 - Posted by: Travis H at March 23, 2007 2:01 PM



Comment #195 - Posted by: ChrisB at March 23, 2007 2:02 PM


Worked from 40# up to 55#.

Comment #196 - Posted by: Alex McClung at March 23, 2007 2:02 PM

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...

Comment #197 - Posted by: bingo at March 23, 2007 2:10 PM


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

Comment #198 - Posted by: Jeremy C. Barr at March 23, 2007 2:11 PM

plates in backpack
55 (f - so close)
final 2 on rings
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.

Comment #199 - Posted by: LMD_matt at March 23, 2007 2:13 PM

bw: 186

As rx'd: 55, 60, 65, 70, 75, 80(pr), 85(f)

Comment #200 - Posted by: Rick510 at March 23, 2007 2:14 PM

motivating weather today

6.6m jog 49min
CWFUx3 (no pulls)

65 lbs

Comment #201 - Posted by: David G. at March 23, 2007 2:17 PM

In this world there are some "settle out of court" types that one should take seriously. Blowhards that announce it on web sites with grapics of firearms are not among them. K-

Comment #202 - Posted by: kman at March 23, 2007 2:37 PM

Did chin ups for my weights were higher...wasn't sure where to start.

1 - 50lbs x 3
2 - 60lbs x 2
3 - 70lbs x 2
4 - 80lbs x 2
5 - 90lbs x 2
6 - 100lbs x 1
7 - 110 lbs x 1
8 - 120 lbs - fail

Comment #203 - Posted by: PB at March 23, 2007 2:39 PM

28yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Weighted pull ups:
20lbs x 1
25lbs x 1
30lbs x 1
45lbs x 1
55lbs x 1
65lbs x 1
80lbs x 1*

3 minutes rest per set. *PR
Foam roller work afterwards.

Comment #204 - Posted by: Sesoku at March 23, 2007 2:41 PM


Bike to gym
CFWU x 3 (1 set of pullups)

Completed 1st bar MU ever. Did 5 more. Pretty stoked. Rest of workout was kind of lame.

Weighted PUs:
50 (barely cleared bar)
45 "
35 "
35 "

Tried to imitate Andy, got 30 OH squats w/ 95# before arms wanted to give out.

The enmity that has surfaced due to Mark Twight's actions is unfortunate. I first checked CrossFit out because of the T-shirt Twight was sporting in one of his photos. CrossFit is obviously a superior program (most originals are).
The absence of elitism and the egalitarian attitude of the coach, trainers and participants help promote a greater good (functional fitness for anyone who wants it) instead of being self-serving and ego-driven. Hope there will be a favorable resolution to all this. Will Grivel North America continue to be a "Friend of CrossFit?"

Comment #205 - Posted by: Les at March 23, 2007 2:45 PM

90 fail
90 fail

Comment #206 - Posted by: dal at March 23, 2007 2:45 PM


Comment #207 - Posted by: jpf at March 23, 2007 2:53 PM

I applaud coach for taking the high road in his attitude towards mark twight. integrity is a fleeting quality in this day and age. cf obviously buries gym jones in terms of originality and effectiveness. after reading many of todays posts i can tell that the cf community almost feels sorry for mark twight as they should- this man seems lost.

Comment #208 - Posted by: mark at March 23, 2007 2:54 PM

Working a bit behind schedule of WOD's
Did 40 min of 2 min hard/easy intervals in place of the 400 m runs. Did not have time to do the "Saturn Ion" distance markers so just did intervals.

Today- Nasty Girls
3 rounds
50 squats
21 pull ups, asst (7-7-7)
21 dips, asst (7-7-7)
65# Hang Power cleans
time= 16:23

Spent too much time changing songs on my shuffle :)~


Comment #209 - Posted by: in8girl at March 23, 2007 2:54 PM


did a set of ten to warm up.

set 1=25 lbs
set 2=35 lbs
set 3-5= 45 lbs.
set 6= 55 lbs.
set 7= 65 lbs. (failure)

finished off with a set of 12


Comment #210 - Posted by: Jrad at March 23, 2007 3:02 PM


Dave did 5 pull ups with 100 lbs!

He is a beast!

Comment #211 - Posted by: Pat Sherwood at March 23, 2007 3:06 PM

First CF was Tuesday. Forgot to post Cindy results.

14 rounds in 20 mins
First 3 pullup rounds RX, rest were slow negatives. Everything else RX. Took me until today to be able to straighten my arms again.

Today's WOD

Comment #212 - Posted by: Poe at March 23, 2007 3:11 PM

There is a copyright that still allows information to be distributed freely. Go look at the copyrights at . Piper makes it clear that his work can be reproduced and shared, as long as it is within certain parameters, i.e. you don't make money off of it, you charge a minimal fee if any, etc..

As for Twight, they ripped their whole concept off of "Fight Club" anyway, and now they think that they're all badass because they can quote movies. Settling out of court? Yes, let's. The only warning this sniper would offer would be a muffled "thhhhpt" sound a fraction of a second before the message was delivered. My suggestion instead: stick to the rocks in Utah, Twight, because the rocks where I live are far more deadly.

Comment #213 - Posted by: Jackson V at March 23, 2007 3:14 PM

Amusingly enough, I did a CrossFit workout this morning with my XO and supply sergeant, figuring that I'd hit up today's later tonight. oops.
we did
as many sets in 20 min
5 pull-ups
10 push-ups
15 dips

i don't think I'm going to try and do the weighted pull ups tonight. well see.

I hit 10 rounds. had to help the XO with his pull ups he doesn't know how to kip yet.

Comment #214 - Posted by: Travis L @ Home at March 23, 2007 3:15 PM


I've only been to the Gym Jones site a couple times but I couldn't believe Mark Twight's arrogance. Now that I know he stole the whole concept, it's even more amazing.

Comment #215 - Posted by: Steve N. at March 23, 2007 3:16 PM

"It doesn't have to be fun to be fun", attributed to Mark Twight...

It's more like "It doesn't have to be mine to be mine"

Comment #216 - Posted by: kathy g at March 23, 2007 3:16 PM

CFWUx3 (minus pull-ups)


1.5 mi. run, after

Comment #217 - Posted by: edevine at March 23, 2007 3:18 PM

2.5 mile/5k (Terry)
10 PU's, ROM's

DJ 95-100-105-110-115-120-125

Terry 75-85-95-100-105-110f-110f

Only ran 2.5 miles, knee started acting up. May have been able to do a little more, just ran out of DBL's. That and I was being a delicate flower. Time now to ice my elbows in the Gulf w/some cold beverages.

Coach- My Brother, mentor, and Coach! Character, respect and integrity are virtues that not everyone has... And virtues that CF demands. We all know that. That is why some stay and some go. Either way, the ones worth a damn can see through the haze of BS and see the light. We as a family/community will continue to grow due to honesty and hard work... And the Black Box. If someone wants to "settle it in the streets", please let me know. Like many of the CF community, I'ld gladly take that Pepsi Challange. Aaarrgghhhhhh!!!

Get some, Go again!

Comment #218 - Posted by: DJ at March 23, 2007 3:38 PM

Oh yeah, Dave and Pat... NICE! I got some work to do.

Comment #219 - Posted by: DJ at March 23, 2007 3:39 PM

100 110 120 120(missed by half inch) 120 120(F) 110. Followed with one max set of unweighted pullups, 19, then OHS's: 10@45lbs, 8@75lbs, 4@95lbs. Good practice.

Comment #220 - Posted by: FireSmac at March 23, 2007 3:42 PM

Wt: 210#

Pull: BW
Pull: 5# DB
Pull: 10#
Pull: 15#
Chin: 15#
Chin: 20#
Chin: 25# (Couldn't lock it out at the top)

Strict form.

Comment #221 - Posted by: Jacek at March 23, 2007 3:44 PM

P.S. Coach, I'm game for some street settlin' if needed, but my guess is he wouldn't show...

Comment #222 - Posted by: FireSmac at March 23, 2007 3:44 PM


10 x bw
3 x 16kg
2 x 24kg
1 x 32kg, 40kg, 42.5kg
F x 45kg
F x 45kg
1 x 40kg

Comment #223 - Posted by: Sailorcrew at March 23, 2007 3:49 PM


1 X 45
1 X 55
1 X 70
1 X 90
1 X 90
1 X 45
1 X 45

Comment #224 - Posted by: Riley B at March 23, 2007 3:50 PM

First time doing this one.
Good day to use my new dipping belt, Glad that I bought it now.
73lbs x 1 x 7

Comment #225 - Posted by: R.Fielder at March 23, 2007 3:53 PM

Right by your side, Coach.

Brand X -Martin Family

Comment #226 - Posted by: Mikki at March 23, 2007 4:00 PM



(jury-rigged plates on a weight belt - couldn't go any higher without breaking something)

Comment #227 - Posted by: Chris M at March 23, 2007 4:02 PM

Topped out at 115lbs today with a kick to get me the last few inches to the bar. Got 105 with perfect form. My goal is 135 by the end of the summer.

Does anyone know whether or not different ways of holding the weight make it functionally easier/harder for you to do your pullups? IE, is there any mechanical/functional advantage of holding the weight with your feet, using a vest, using a belt, etc?

Good luck and god bless.


Comment #228 - Posted by: JP at March 23, 2007 4:06 PM

"Whoever said "there are no stupid questions" was wrong. We are not interested in helping beginners, the indolent, or the ignorant. This is a serious place, for serious people. Contacting us implies that you have done your utmost to become informed through other avenues and experience."

I think I will throw up, what an arrogant attitude :-(

Comment #229 - Posted by: Sonic-x at March 23, 2007 4:10 PM

"Imagine Eva T vs Mark Twight" Great comment, LMAO! He outweighs her, but she can put up more weight in a C&J and just maybe (and I wouldn't bet on it) he might be able to make it UP a mountain faster, but Eva would smoke him coming back down.

Comment #230 - Posted by: mike at March 23, 2007 4:11 PM

"Imagine Eva T vs Mark Twight" Great comment, LMAO! He outweighs her, but she can put up more weight in a C&J and just maybe (and I wouldn't bet on it) he might be able to make it UP a mountain faster, but Eva would smoke him coming back down.

Comment #231 - Posted by: mike at March 23, 2007 4:12 PM


Thank you Coach Glassman and all at Crossfit, I don't post much and haven't been to a Cert (yet), but the community is wonderful and the information on the website is INVALUABLE.

As far as Twight is concerned. I've been climbing for 20 years and have known about him for those 20. He's a bad-ass climber, no doubt about it. However, he has always come across as a pompous, self-aggrandizing, narcissitic, self-promoting *ss. The Gym Jones website is a clear illustration of what I'm talking about: "...settle it in the street..."


My sympathies to you, Coach. The dude ripped you off and betrayed you. BUT, Market Darwinism will be the Karmic agent here and CrossFit WILL kick Gym Jones' guts out by mere virtue of the programming. No street settling required. That kind of posturing is for the immature and insecure (remind us of anyone?).

Furthermore, you've made a LOT of people's lives better. Really. You've given of yourself, completely. Twight, as far as we can tell, only takes. Who's head would you rather inhabit? Who's life would you rather live?

Comment #232 - Posted by: steve at March 23, 2007 4:15 PM


I combined yesterday's w/o w/ today and went back and forth between exercises: 5 sets each exercise(3 reps on the push press and 1 on the weighted pull-up)


Comment #233 - Posted by: eric at March 23, 2007 4:17 PM

1x100 - not sure if I got all the way up - was definitely close, though. At this point, I switched to a straight bar rather than the parallel-bar contraption I was using
1x100 (clear fail)
1x95 (barely failed)

Was pleased that I got the elusive 90# after almost getting it last time. My arms really hurt now, especially given I did "Nasty Girls" yesterday and supplemented with hand-switch towelies and HSPUs. BW=155#ish


Comment #234 - Posted by: TK at March 23, 2007 4:17 PM

Dave and suck :p Now I can add 6 reps with 100lb in the pull-up and nearly cranking the 157lb to my list of goals. Didn't do well on this, but I'm not surprised seeing as how I worked L-sit-Pike-Press handstands and Pike-pulls to inverted hang, then lowerings through front lever on rings yesterday. On a high note, I was able to press 5 separate handstands on the parallettes, after not having them with straight arms at all a couple of months ago. For this workout I did:
BW x 10
20lb x 6
45lb x 4
60lb x 2
70lb x 1
70lb x 1
80lb x 1
80lb x 1
80lb x 1
85lb - fail, just an inch short
85lb chin-up - x 1

Finished with a couple of sets of 20lb weighted ring dips.

As for integrity, Gym Jones, etc. I hold Coach in the highest esteem. What began as an admiration for a surperior program has evolved into true respect for a good person. I have thanked him enough in person, but I can never feel like it's enough for what he has offered me through our association. For me the greatest thing I can give back is my continual work to advance his program in any way I can through whatever avenue is available to me, and the integrity to give him credit for completely changing the way I think about fitness and giving me the chance to work every day doing something that I absolutely love.

To those like Mark Twight who would take advantage of such a contribution to their personal development, what goes around, comes around. Good luck and much love to you and yours Coach Glassman, hopefully next time we train (August perhaps?) I'll be walking on two feet, but retaining the gymnastics skills you spurred me to continue despite my failing attitude.

Comment #235 - Posted by: Jesse Woody at March 23, 2007 4:20 PM

Kalani Ng
26 y/o

Again wt=200lbs

1)25 (pull up)
2)35 (pull up)
3)45 (pull up)
4)55 (pull up)
5)65 (pull up)1 inch short
6)65 (chin up)
7)70 (chin up)

1 Cor. 9; 27

Comment #236 - Posted by: Kalani Ng at March 23, 2007 4:31 PM

55y.o. 155lb 5'10
7 consecutive pullups with 45lb
Did 5 with 50 lbs.

Comment #237 - Posted by: Ken_Davis at March 23, 2007 4:33 PM

BW 260, didn't feel up to weighted pullups, so I just tried regular full pullups. Got 14 in 4 sets of 4/3/3/4, then another 6 jumping/negative pullups. I can feel that!

I'll bet B.C. (Before Crossfit) I couldn't have got 10 single pullups with a minute of rest between them!

Comment #238 - Posted by: Martin at March 23, 2007 4:40 PM

The entire Gym Jones discussion is fascinating and somewhat disturbing. One thing that doesn't make sense: Twight's 'weak performance' should not be linked to whether he plagiarized from Crossfit. If he stole his material, he's a thief and lacks integrity. If he's weak, he's just that - weak, not strong. But not putting up huge numbers shouldn't be an indictment on anyone's integrity. After all, Crossfit's actual founder/leader doesn't put up any numbers at all.

My numbers for today:
Bodyweight: 215
Pull-ups: 45-90-135-90-135-90-135

Comment #239 - Posted by: LB at March 23, 2007 4:56 PM


I stand with the Glassmans, my friends, people of the finest caliber and integrity.

What Twight has done is neither "imitation" nor "flattery." It is betrayal and intent to cause harm.

The staggering hubris Twight displays, accompanied by the ginormous hypocrisy of claiming integrity and standards while stealing and back-stabbing is hard to comprehend.

Comment #240 - Posted by: Lynne Pitts at March 23, 2007 4:58 PM

31 185#

45 (missed)

Comment #241 - Posted by: jwp at March 23, 2007 5:07 PM

bodyweight 175lbs


pretty much stalled on this. i think i've gotten more or less the same results the last three times.

Comment #242 - Posted by: dammit at March 23, 2007 5:13 PM

Is post #213 a veiled threat of violence...tut tut. I expected better.

Comment #243 - Posted by: interesting... at March 23, 2007 5:17 PM

bodyweight 180lbs.


Comment #244 - Posted by: ducati996 at March 23, 2007 5:21 PM


Comment #245 - Posted by: geof at March 23, 2007 5:24 PM

27 yo, 5'11", 178 lbs

First go at weighted pullups.


Had a couple failed attempts at 55 after that. Then went and did some one-legged front squats with a 65lb bar. Wee!

Comment #246 - Posted by: Alton at March 23, 2007 5:26 PM

I find it funny that Mr. Twight is a DOD Consultant. I see nothing from his bio and the Gym Jones "Desciples" has any military experience except one. Based on his bio he was neither Combat Arms nor Special Operations.

The sheer number of current and ex-SOF personnel "all-in" or "chest deep" in CrossFit is staggering.

No you don't have to be prior military to be a consultant, but if you are going to be one for fitness and taken seriously at least a few years of experience would be relevant.

Understanding heat, load, dehydration, darkness, disorientation, mal-nutrition, long-term isolation, fear, aggression are expressions of the mind-body connection.

CrossFit has decades of experience in its innner circle and several centuries in those outer rings.

Too stand before a military audience and tell them that CrossFit ripped him off and that it was not as safe is laughable if it were not so repugnant.

Dance with the one that brought you.

Comment #247 - Posted by: CCTJOEY at March 23, 2007 5:35 PM

N- (14 3/4 YOF)WU x 2 of 7 burpees, 15 situps and back extensions

Combo of yesterday's WOD and Today's-
Today was jump up to bar and hold the position for as many seconds as possible, Palms facing, hands close together-
Push press-
45 lb bar x 3 reps, 7 sets

L- (13 YOM)WU- 50 situps and bike ride around the block

Combo of yesterday's WOD and Today's-
Today was jump up to bar and hold the position for as many seconds as possible, palms facing, hands close together-
Push press-
45 lb bar x 3 reps, 7 sets


Comment #248 - Posted by: jknl at March 23, 2007 5:40 PM

bodyweight 165


15x3 ring pushups

Comment #249 - Posted by: andrew g at March 23, 2007 5:41 PM

32/ 200-205lbs

75 fail, chin was just under the bar and I could not get over

Kinda stuck in the 70 pound rut for a while.

Comment #250 - Posted by: a noble at March 23, 2007 5:42 PM


1000 mtr row + CFWU X 2

Weighted pullups

10 X 44
5 X 55
3 X 66
1 X 77
1 x 77
10 x 44
10 x 44

Haven't really done this before, so messed about trying to find my feet with this one (or should that be arms).

Followed by

500 mtr row
OHS 88 lbs X 25
500 mtr row
HP snatches 44 lbs X 25
500 mtr row
OHS 88 lbs X 25
500 mtr row
HP snatches 44 lbs X 25

Comment #251 - Posted by: neilfit at March 23, 2007 5:48 PM

43 yoa male 200 lbs

as rx'd


Comment #252 - Posted by: trtwarrior at March 23, 2007 5:53 PM

Damon, Andy, Paul CFWU

Jen 10x1 @ Bodyweight

Paul 35/45/55/65/75/85/95

Andy 35/45/55/75/85/95/95

Comment #253 - Posted by: paulf at March 23, 2007 5:54 PM

Before CF changed my life a little more than a year ago, I had never even heard of Mark Twight. He disappeared from the CF scene about the time I really watched the posts here. First time I checked out Gym Jones, I wondered why he didn't credit CF. Plain and obvious to anyone that he bootlegged the whole program. Anyone who wants to research anything these days can ascertain the truth through a few google searches. Isn't hard to figure out what really happened here.

55, 80, 80, 75, 65,75,75

Didn't even feel like working out today, but made a 15# improvement over prior PR. That's what CF is all about. Just get out there and make it happen. No excuses.

Coach, thanks for everything.

Comment #254 - Posted by: Steve Rakow at March 23, 2007 5:54 PM

Started with 20 reps of weighted sit-ups with 50 pound vest.

Weighted Pull-ups:

BW = 161 lbs.
BW during workout = 165 lbs.

50 x 1
55 x 1
60 x 1
65 x 1 (pr)
70 x 1 (pr)
75 x 1 (pr)
77.5 x 1 (failed)

Finished with 27 reps of weighted push-ups with 50 pound vest.

Comment #255 - Posted by: Alfie at March 23, 2007 5:57 PM

all dead hangs

45 (pr)
50 (pr)
55 (fail)

Comment #256 - Posted by: domer at March 23, 2007 5:59 PM


You have my support regarding the Mark Twight "integrity" issue.

Comment #257 - Posted by: Alfie at March 23, 2007 6:00 PM

44 / 198.5

Comment #258 - Posted by: dwf saintsfan at March 23, 2007 6:01 PM

BW 59kg

5, 7.5, 8.75, 8.75, 7.5, 7.5, 8.75kg

Comment #259 - Posted by: Alicia Z at March 23, 2007 6:16 PM

Coach ,

Feeling a little under-appreciated today?

Comment #260 - Posted by: ronald at March 23, 2007 6:22 PM

Age 22
Weight 193
Height 6'1

1 50 Vest
2 95 Vest + 45 w/ webbing
3 140 Vest + 90 w/ webbing
4 165 Vest + 115 w/ webbing Fail
5 165 Vest + 115 w/ webbing Fail
6 157.5 Vest -7.5 + 115 w/ webbing
7 160 Vest -5 + 115 w/ webbing Fail

Followed by 10 w/ 50lb vest then two sets of 20 w/ no weight

Comment #261 - Posted by: Andy at March 23, 2007 6:33 PM

45lb just short
45lb "
45lb "

Comment #262 - Posted by: EricU at March 23, 2007 6:56 PM

coach glassman,

we've never met and i only know you through pictures, videos and posts. today you have shown more of your moral integrity, and i admire your self-control and restraint regarding mark twight.

i had a quick look at the gym jones's website. it contained statements about their "exclusivity" and "eliteness" and it just looked like a club for elitists.

in comparison, you have been most generous with your knowledge and research, and the CF community seems to be all about inclusivity and is the loveliest sporting group/club that i have been a part of (i've experienced racism and discrimination in sporting activities where i'm currently living).

i am a law student and wish i could offer you some help with this issue. but you've already got the best with you anyhow and the CF community's support :)

coach, i look forward to meeting you, lauren and the CF community one day at a certification seminar.


Comment #263 - Posted by: Alicia Z at March 23, 2007 6:58 PM

ME pull-ups
1x 50
1x 60
1x 80
3/4x 80
3/4x 90
3/4x 125
3/4x 115

3/4x means I started the up-pull already half way to the bar, and then as slow a negative as I could manage to the full extension. This workout is really nice opportunity to try your guts out without having to do anything explosive or anaerobic for a change.

I found that Gym Jones website maybe a few weeks before CrossFit Central here and it was a definite turn-off. Twight impressed me as being a waif sociopath and airhead. He can take that business about waiting by the screen door or porch or whatever his hang up is and get lost.

Comment #264 - Posted by: RobertP at March 23, 2007 7:04 PM

M 27yo 185lbs

Strict Pullups using db's:

65 x 3
65 x 3
75 x 3
75 x 3
80 x 3
85 x 3
95 x 3 (pr)

Comment #265 - Posted by: Steve Liberati at March 23, 2007 7:09 PM

26 yo 6'5" 211

55 (Failed at forehead)
45 (Failed at forehead)

Comment #266 - Posted by: Caleb T. at March 23, 2007 7:22 PM

Neutral grip unless otherwise noted.

Comment #267 - Posted by: Troy Archie at March 23, 2007 7:28 PM

1x30 (db held at ankles)
1x60 (2 kbs held from dip belt)
1x90 (failure with above combined)
1x70 (2kbs and held custom made ab-roller with my ankles)
1x90 (failure again)
Finished with 10 pull ups, 10 kips, and a glass of pink lemonade ha!

Comment #268 - Posted by: Brett at March 23, 2007 7:41 PM

Thanks Coach.

Comment #269 - Posted by: Jay M at March 23, 2007 8:00 PM

All dead hang pullups.

Comment #270 - Posted by: barry weidner at March 23, 2007 8:04 PM

WOD as Rx'd:
100x0 (couldn't quite get over the bar)

Comment #271 - Posted by: Tom N. at March 23, 2007 8:10 PM


CFWUx3 (-p/u)

7x1 of body weight...still building...

1x7 of weight assisted 40#

3x8 incline bench 135#
3x8 db curls 30#

Comment #272 - Posted by: SPB at March 23, 2007 8:34 PM

Can't do pullups yet, so went as low as possible for the assist weight on the gravitron.

bwt 154
-40 (fail)

Comment #273 - Posted by: Kirsten C at March 23, 2007 8:38 PM


Comment #274 - Posted by: Brian V at March 23, 2007 8:38 PM

28 yom, 185


Just have one 20 lb dumbbell and an overloaded 32 lb scuba belt! Oh well, still maxed out at the end.

Comment #275 - Posted by: BCJay at March 23, 2007 9:03 PM


20, 45, 45, 50, 50, 60, 60

Comment #276 - Posted by: Tim at March 23, 2007 10:09 PM

I know I'll be feeling this tomorrow.



One minute rest in between sets. Rest day will include nothing but snowboarding!

Comment #277 - Posted by: Blindsider at March 23, 2007 10:27 PM

47/m/bdywt 165
Needed an easy day after Murph and Grace yesterday so I did:

Weighted Pull ups
60 X 1
70 X 1
80 X 1
85 X 1
90 X 1
100 X 1
105 X 1

10 Rounds
250 M
5 Deadlifts X 225
5 Handstand Push ups

I have been away from a keyboard all day and had to watch this unfold from my phone. Others have spoken far more eloquently than I can. Greg and Lauren we owe you a great deal, and you have our support.

Comment #278 - Posted by: Jeff at March 23, 2007 10:45 PM

i have never posted here, i'm a relatively new trainer (1 yr), and have been training w/ crossfit for about 3 years.

if what you wrote is what you actually believe, then i think you have missed the point entirely. if someone put you up to posting that, it would almost make it more palatable.

i enjoy and respect crossfit and its' proprietors, though i don't think i'm "blindly loyal" to anything in this world.
that being said, never, in all the posts on this site, or in any number of crossfit journals, or in any of the times i've heard coach glassman speak, has he EVER eluded to the fact that he invented pullups, interval training, or any of the many pieces that go into the crossfit program.
on the contrary though, the program's structure and concept, the language, and most specifically the research that has brought all those pieces together so seamlessly ARE in fact "new" and "ownable".
similar to a concept patent on a tangible good, you cannot take and make your own something that someone else has done. simple, right? if i engineer and patent a shopping cart, that doesn't mean you can't make a shopping cart, you just can't make it exactly the same as mine. get it?

twight, or anyone else, incorporating pieces of the crossfit program into their program is not the issue here. EXACT language, SPECIFIC research and intellectual property were taken from the "owner" and passed off and sold as someone else's. THAT is the issue. not the "style thing", or the M.O. of twight's gym, or any of the other talking points you tried in vain to make.

as someone that has achieved presumably good results with the crossfit program, i would think you could understand the enthusiasm that comes from finding something that enhances an aspect of your life. i've seen it in our gym- the crossfit program enhances people's mental and physical confidence, gives them something to work towards besides retirement, and boosts confidence in their outward appearance.
the pieces of the puzzle that offer those benefits are not ownable, but the know-how to put that puzzle together and convey it eloquently to a large group of people, is.

the outward appeal of gym jones is not in question... however, if you would pledge allegiance to an establishment, philosophy, or community based on how it looks from the outside, knowing that the proprietor is essentially a plagiarist, i would call YOU blindly loyal.

p.s. telling coach to "ease up & do some pushups" is definitely not the best way to get anyone here to read your posts with an open mind, and definitely not the best way to end the threats of sniper fire.

Comment #279 - Posted by: greg walsh at March 23, 2007 10:51 PM


Comment #280 - Posted by: Sam Plost at March 23, 2007 11:03 PM

25, 20, 20, 22.5, 22.5, 25, 25
I am still super sore from Yesterday and the Nasty Girls

That was my first 3 days of crossfit and I am hooked


Comment #281 - Posted by: Rob at March 23, 2007 11:09 PM

bw: about 150

max weight pullup: 80

grand total: 230

Comment #282 - Posted by: bag at March 24, 2007 12:02 AM

First time with weighted pull ups. Did all with dumbells between my ankles.
1. 10
2. 20
3. 25
4. 30
5. 35
6. 40
7. 45

Comment #283 - Posted by: Garrett at March 24, 2007 1:27 AM

You are right that few elements of CrossFit are new. But the way those elements are put together is unique, and quite different from any prior model of fitness.

I think you are trying to make a point similar to others, that if CrossFit is open source why the controversy about Twight using it? There is no controversy about him using it. It's out there for anyone to use. The controversy is about him claiming to have invented it. But it is much deeper that him simply making the claim. If all Twight did was use these ideas without attribution on his website and in his gym, or even to have invented this combination of ideas, then he would mean no more to Glassman & the CrossFit community than a gnat on the wall. But Twight has gone further, as Glassman has detailed in post #85.

All that is happening here in this discussion is that the truth is being told about the true source of Twight's fitness theories. So where are you coming from complaining about that? That the light of truth harshly shows Twight to be a man without an ounce of integrity, all while he poses as a man who values integrity is only the least of what he deserves.

Comment #284 - Posted by: Dan MacD at March 24, 2007 3:24 AM

1. 20
2. 40
3. 55
4. 75
5. 75
6. 95

BW 195
40 yrs

Comment #285 - Posted by: TomO at March 24, 2007 5:00 AM

m/165/liverpool UK

got to get me a dip belt - I wanted to go heavy [heavier than what my legs could take using a dumbell last time] so I used a roofrack strap, and it felt like dental floss attached to an elephant.

1 x 44
1 x 55
1 x 66
1 x 88
1 x 88
1 x 110
1 x 110

all weight in lbs, made bar/chin level every rep [just about], palms facing away, no kipping of course!

Comment #286 - Posted by: Dr Punch at March 24, 2007 5:35 AM


burned after "Murph" yesterday as rx'd in 54.02 with 20lb weighted vest.


1RM is 37.5kg.

Comment #287 - Posted by: karl at March 24, 2007 6:41 AM

BW 277


Comment #288 - Posted by: EMelton at March 24, 2007 7:05 AM

Age: 37
B.W: 160
WOD: 1 X 45 - Pull up
1 X 70 - Pull up
1 X 80 - Pull up
1 X 90 - Pull up
1 X 90 - Close grip pull
1 X 90 - Chin up (short)
1 X 70 - Pull up

Comment #289 - Posted by: Seth at March 24, 2007 7:43 AM

An Open Letter to Mark Twight: Dear Mark, Yesterday, Coach Greg Glassman posted in this site a number of documents which raise troubling questions about you and your past relationship with CrossFit. I'm a lawyer and I'm used to hearing from the other side in disputes. I'd like to hear what you have to say about the documents Coach posted here; what's your side of the story? Maybe you've told by your lawyers not to say anything. That's fine, then ask them to tell us what your response is. The CrossFit community is fair and open-minded, and I for one, am interested in what you have to say. I'm waiting. Sincerely, John Wopat

Comment #290 - Posted by: John wopat at March 24, 2007 7:49 AM


CFWU x 3

1 - 90# (did it twice, I couldn't believe it)
1 - 100#
1 - 110#
1 - 115#
1 - 120#
1 - 115#
1 - 115#

First 5 were done with a hammer grip. The last two I tried using regular pull-ups and had a much harder time at the top. Think I got there with a kick at the end.

Comment #291 - Posted by: Steve Smith at March 24, 2007 8:01 AM

Forgot to add: Used a dip belt to add the weight.

Comment #292 - Posted by: Steve Smith at March 24, 2007 8:02 AM

Brother 19/m/190 pulled 365 easy.

Comment #293 - Posted by: briangoldstein at March 24, 2007 8:24 AM

1 X 45 LB
6 X 25 LB

Comment #294 - Posted by: dyagg at March 24, 2007 8:28 AM

cfwux3rds 15reps of ohs,pushups,situps,back ext,dips, 5 dhpu's

me pu's

1.5mile run on treadmill
1.5 incline time 11:15

Comment #295 - Posted by: brian t at March 24, 2007 9:01 AM


90 was my PR last time

Comment #296 - Posted by: rpo at March 24, 2007 9:23 AM

cfwu x 3
70 (missed the top 5 inches)
Switched to underhand
Switched back to overhand
70(got it this time)
20 x 4

Comment #297 - Posted by: Gundy at March 24, 2007 9:49 AM

Age 51/BW 240#
7x1 @ BW (nothing added) pulled from a dead hang each set.

Comment #298 - Posted by: stan k at March 24, 2007 10:40 AM

37/M/190--Syracuse NY

(45/60/70 warmup) 90/100/110*/115*/125-f (*PR)

Comment #299 - Posted by: DaGunk at March 24, 2007 11:00 AM

wore 18 lb vest thru out: 10 min ellip wu 16/16. wod = 1x 40, 45, 50, 55, 60, 65, 70 lb db held w/feet. ran 1 mi at 5.5 & 7 mph. hr avg 114, hr max 161.

Comment #300 - Posted by: kevin o at March 24, 2007 11:14 AM

CFWx 2
95x0(dropped dbell)
Post- KB practice, and clean practice.
Thanks Coach! You and your crew make me proud of what I do. Ensuring Twights freedom as an American feels the same as protecting rights of flag burners. Cold day in Hell before I back anything he sells to the Army.

Comment #301 - Posted by: Robert@Combat Outpost at March 24, 2007 11:15 AM

Age 34
BW 145#

60, 65, 70, 75, 80, 80, 80

Comment #302 - Posted by: Shawn B. at March 24, 2007 11:59 AM

Played around with different grips today because I have not gone up with this. Ended up at the same weight (again!) but felt like I may be able to do more with some practise now using different grips
3 + 40lbs pronated
2 + 50lbs supinated
2 + 60lbs alternated grip
2 + 70lbs supinated
2 + 80lbs supinated for 1 (hard), pronated for 1 (easier)
1 + 85lbs alternated (hard)
+90lbs tried pronated, supinated and alternated both ways, all failed

Comment #303 - Posted by: AFT at March 24, 2007 12:05 PM

41 y/o m, 218
35, 45, 55, 69, 80, 90, 100, 114, 125, 135, 169f

Comment #304 - Posted by: MurphIZ at March 24, 2007 12:14 PM

22yo M/ 195#
WOD as RX'd
25,35,45,55,60,65f,65sup,70sup...then 10 dead hang PU, 10 kipping

Decided to to a little WO(x3) for time
25 PU
25 situps
25 Dips

Comment #305 - Posted by: dannyboy at March 24, 2007 1:17 PM

cfwu x 2 then
45, 70, 80, 85, 85, 85 (couldn't reach the chin over...), 80
then 20 mi bike ride (duathlon next week!)

Comment #306 - Posted by: chris m at March 24, 2007 1:24 PM


35,40,45,50,55,60,70 and failed

Comment #307 - Posted by: lawman698 at March 24, 2007 1:33 PM



Comment #308 - Posted by: Mike_h at March 24, 2007 2:25 PM

6x100lb pullover+10chinups

Comment #309 - Posted by: johnmc at March 24, 2007 2:37 PM

43yom, bw 175#
cfwu - pullups x3
80x1 fail

Comment #310 - Posted by: rangerdan at March 24, 2007 4:50 PM

25 mar


flexibility exercises afterwards

Comment #311 - Posted by: charley at March 24, 2007 5:04 PM

25 mar


flexibility exercises afterwards

Comment #312 - Posted by: charley at March 24, 2007 5:04 PM

45lb, 90lb, 115lb, 135lb, 160lbx1
100lb x5,4,3,2,1
10,9,8...1 ladder x2
bw as of 03/23- 167

Comment #313 - Posted by: sean at March 24, 2007 5:37 PM



45-45-55-65-65-65-55 lbs,

Bingo - several posts well said!

Thanks Coach

Comment #314 - Posted by: jon h at March 24, 2007 6:05 PM

Forgot to post last night...

WU (if I can call it such): Chief's Strength & Endurance Challenge for Hickam's Sports Day

1 mile run with 25lb pack in 7:46
30lb duffle of medicine balls, toss of 39 feet
165 litter carry w/partner, 50 yards can't remember our time
Push HWMMVV 50 feet w/4 other team members in 11.04 sec

Weighted PU WOD: 25, 30, 35, 40, 45, 50(f), 50(f), 50(f)

Comment #315 - Posted by: wilson at March 24, 2007 6:21 PM

25, 36, 50, 61, 72, 77, 84

Comment #316 - Posted by: Theresa & Mark at March 24, 2007 6:56 PM


Used DB - picked up w/feet


Strict form

Comment #317 - Posted by: df404 at March 24, 2007 7:13 PM

Nolan: 45, 50, 55, 60, 65, 70, 75

Comment #318 - Posted by: Nolan at March 24, 2007 7:39 PM


BW: 205

Comment #319 - Posted by: Orie S at March 24, 2007 8:13 PM


Comment #320 - Posted by: ChadC at March 24, 2007 8:35 PM

Jeff-65# db and plates hung from waist by webbing (@ work)65#-75#-85#-95#-110#-115#(overhand grip)-117.5#(underhand grip)
Charity- tomorrow

Comment #321 - Posted by: JEFF AND CHARITY at March 24, 2007 11:11 PM

1 x BW
1 x +20lbs
1 x +20lbs
1 x +30lbs
1 x +30lbs
1 x +35lbs
1 x +35lbs

Comment #322 - Posted by: Mike G at March 24, 2007 11:12 PM

got up to 75lb dbs. failed on first attempt (rd 6) made it spotted on 7 and did a final rd 8 to make sure I could really do it. Barely made my chin over but I unabashedly counted it :)

Comment #323 - Posted by: Kaala at March 25, 2007 12:13 AM

BW 70kg
Plates in Dip Belt
Neutral Grip Chins
30kg 1
40kg 1
45kg 1,1,1
50kg 1
55kg 1

Comment #324 - Posted by: Adc (CrossFit Sydney) at March 25, 2007 5:37 AM

Peter at Infinity

Comment #325 - Posted by: Peter E at March 25, 2007 8:10 AM

50,60,70,80,80,70,70 (tendonitis even w/ reverse grip)

Comment #326 - Posted by: Trooper at March 25, 2007 8:51 AM

35 a little short

Comment #327 - Posted by: llh at March 25, 2007 9:42 AM


Comment #328 - Posted by: Andy W. at March 25, 2007 11:00 AM


Comment #329 - Posted by: hartman at March 25, 2007 11:05 AM

29M 6'2" 220
25,30,35,40,45 failed, 40, 40

Comment #330 - Posted by: EJS at March 25, 2007 11:51 AM

Tim: (WOD performed 3/24/07)

pre: 5x36, 3x53, 1x72 (KB/foot) then

0x105 (f)
0x95+20#chain (f)
0x75+40#chain (f)

post: one-arm chins assisted below elbow, 1x/arm

In responding to another poster's comment yesterday, apparently my loads got deleted. (baby with the bathwater) Not a big deal, I probably should have separated the two, but a bit of a drag nonetheless. Coach is a big boy, he can take care of himself and his business.

Thanks for continually evolving and posting the WOD and its associated reference links. Looking through older workouts where one computed a score from (for example) dividing load/bodyweight * time/goal, or performed exercises with poorer risk/reward ratios, the evolution is unmistakable.

Empiricism at work...

Comment #331 - Posted by: Tim T at March 25, 2007 12:15 PM

I had Gym Jones set in my bookmarks as one of my favorite sites...Gym Jones led me to Crossfit...I just removed Gym Jones from that list, will tell others Gym Jones is a fraud, and know that the only good that came out of that site was the fact that I found Crossfit...Twight will get his in the end, Karma loves a game of hide & seek.

Comment #332 - Posted by: Jim Besenyei at March 25, 2007 1:15 PM

45-45-50-55-60-65-75 + chain. Alternated pulls and chins.

Comment #333 - Posted by: Jeff Anderson at March 25, 2007 1:40 PM


Bwt. 245

I will add, with all the Mark Twight drama, we didn't talk at all about Yon. If he was being threatened with expulsion, that wasn't on the post I read. Perhaps it was censored.

Comment #334 - Posted by: Barry Cooper at March 25, 2007 2:06 PM


I was waiting to see if anyone would notice that we actually sneaked in a CrossFit exclusive among the MT/GJ drama.

We're standing by our story coming from perfectly reliable sources.

Comment #335 - Posted by: Coach at March 25, 2007 2:11 PM

Forgot to post my scores:

50# (pr)
55# (pr)
60# (pr) Chin over bar
65# (pr) Chin just over bar

What an improvement over the Jan 12 WOD!!

Age 29
BW 165

Comment #336 - Posted by: Mike Mc at March 25, 2007 2:33 PM


If I or Crossfit Westside can do anything for you in this unfortunate situation please ask. Were there! Anytime, anyplace! I love Crossfit and everything it stands for! Let us know if you need anything.

Comment #337 - Posted by: Jenika at March 25, 2007 2:48 PM

70 (f)
Broke weighted belt so no 7th rep.

Comment #338 - Posted by: Pierce at March 25, 2007 3:06 PM

27yo 200lbs

100 (just barely got chin over)
100 (underhand grip)
90 (underhand)

Comment #339 - Posted by: Greg at March 25, 2007 3:31 PM

Using backpack for weight - 53, 64, 75, 86(x2), 91.5(x2). Chin not getting to the bar with 91.5.

Comment #340 - Posted by: johnb at March 25, 2007 3:31 PM


Comment #341 - Posted by: JohnP at March 25, 2007 4:53 PM

Charity-20# OH, 25# UH, 27.5# OH, 30# UH, 30# OH, 32.5# UH, 32.5# OH

Comment #342 - Posted by: JEFF AND CHARITY at March 25, 2007 5:12 PM

BW: 135

Completed on Sunday 070325 after Michael

10-20-30-40-50(f)-50(f)-50(f)-50(f)-50-45-45 lbs

Was very determined to get 50 lbs. All attempts were very close...last one just made it, so I counted it.

Comment #343 - Posted by: Mary Ann at March 25, 2007 5:15 PM

35, 40, 45, 50, 55, 60, 65 (BW = 153)

Comment #344 - Posted by: Hari at March 25, 2007 5:16 PM

The first time I met Greg Glassman, he embraced me enthusiastically. "Laura! You little firecracker! You did your first pull up!" You see, Coach (if you forgive a little lifting from sacred texts) is "no respecter of persons". In other words, he doesn't care what you do, he cares who you ARE. He cares that you are a person. When you become a crossfitter, he doesn't care if you have ever done a pull up, if you ever deadlifted your body weight or if you have ever even looked at a pair of Olympic rings. But he DOES care if you ever DO a pull up, if you ever DO deadlift your bodyweight and if you plan on getting a pair of olympic rings for your garage.

When men and women of some note in other circles of fitness approach his concepts with some skepticism he invites them into the fold. He says, I don't care if you believe in my concepts when you get here. He invites skepticism. He opens his arms and shows them that the man behind the curtain is actually a guy looking in a mirror. The magic is in the programming. He shows them the secret ingredients, he waits for the light to dawn. "I'm not a salesman. I'm passionate." His words.

But back to me. So here I am a short, fat, middle aged woman - Remember, I'd just done my first pull up a couple of weeks ago and he says in front of a group of 100 people, Hey there's Laura! Let's get her up here to do 45 pull ups and 45 thrusters." The other people doing this workout had been doing pull ups and thrusters in this setting for a while...and he asked me to go up there. Well, I was afraid I'd be embarrassed. But guess what. An entire crowd of people, from novices to the "elite" (these elite would laugh in your face if you used that word to describe them) cheered and encouraged me and I completed the workout with assistance and with a decent time.

Back to Coach. Say a man who was of some notable reputation in a specific sport would come in to the same setting, here is how Coach approached them:

"Hey! Joe Athlete! I've heard you are in great shape. How about doing 45 pull ups and 45 thrusters in front of a crowd of 50 - 100 people." Joe Athlete, may or may not need assistance, and may or may not get a "respectable time" but he would get the same coaching, encouragement and support that I got. Same with military personnel, rescue and law enforcement men and women and yes even elite athletes from other fields. Even BAD ASS trainers who declare their programs are not for the "everyday joe or housewives."

So what happens once in a while is that Coach, giving of himself, his life, his work and his passion draws one of these Bad Asses into the group. The BadAss sees that what Coach is doing WORKS and it adds to his BadAssnes. This person becomes "one of us" and contributes to the group. Then goes back to his sphere of influence where his BadAssness is revered above all other BadAsses. His people thank him for bringing the new concepts and probably his program is transformed. Renewed maybe. Pretty soon the BA (I'm tired of typing all the ssss's) forgets that what he has infused into his group is NOT from himself. He absorbs it into his programming and begins to see these additions as something he would have come up with on his own.

Now, that's not that unusual. But what is unusual and what injures Coach, is not those who absorb the program and forget where it comes from, but when the absorbers, begin to attack Coach's program and defend their "own". And detract from Coach's reputation. And harm his livlihood. A person who had declared himself a friend.

Now back to me. Back to us.

Do you think Coach cares what thousands of "average joes and joannes" who've been transformed believe about his program, and whether it is safe. Whether he has integrity. Whether he is just going after someone because of a few copyright disclaimers? Yes, he does. Because all of us, we are his program. We are the proof that his work, his labor, his works. It works because of who we are. And he cares who we are.

Hey, Coach. I did 30 pull ups a few day's after my 41st birthday. Thank you. Thank you, Lauren. Thank you CrossFit.

As a postscript, I would like to contrast the current situation with how things SHOULD work when an existing program absorbs and is transformed by CrossFit. See Brand X Martial Arts. See Jeff and Mikki Martin. Bad Assness personified. But also Sweetness, Honesty, Openness, Caring, etc. Their program, their passion, their integrity combined with the potential, the beauty and effectiveness of the Glassmans' program. That's how things should work. Thank You, Jeff and Mikki.

Comment #345 - Posted by: Laurar at March 25, 2007 7:36 PM

5'9" 185# 32yo

Comment #346 - Posted by: Brawny at March 25, 2007 7:39 PM

46 yo, 170 lb

Did this one on Sunday 3-24-07. Used climbing harness and a strap to hang dumbells, worked pretty well.

30-45-50-55-60-65-70-75 (failed)

Before the pullups I rowed eight 250 m sprints, with 45 sec rest between each one.

Comment #347 - Posted by: Mark Rosen at March 25, 2007 7:42 PM

done on Sunday with Michael

Bwt = 193 lb


Comment #348 - Posted by: Woody at March 25, 2007 9:08 PM

I did the WOD for 3-25 first. Then I did this.

BWT 168

Comment #349 - Posted by: Micah at March 25, 2007 9:54 PM



Comment #350 - Posted by: joeyrav at March 25, 2007 11:05 PM

BW 78kg

kgs: 27.5,35,40,40,40,42.5,45

Chinup grip

Comment #351 - Posted by: William Walshe at March 26, 2007 4:50 AM

Did WODs for 3/22 and 3/23 today, trying to catch up after being crossfit-less for a week of travel.

Push Press 7x3 (95-110-120-130-135-135-140) - retried 135 because form was pretty bad

Weighted Pullups 7x1 (45-55-65-70-80-80-85) - last rep was very close, not sure if I got it

Comment #352 - Posted by: Tom (M/20/168#) at March 26, 2007 6:07 AM

Maybe it has something to do with complaining about the facilities. Based on his own reports, reports from troops on this board, and from my impression of the media, it seems likely that the prevailing and unfortunately likely accurate view on the part of most soldiers is that reporters/media are hurting the cause of victory, and in no way advancing it. Given that, what good are they? Yon of course is doing good work, but he's got a strike or two against him up front because of guilt by association, I would suspect.

I'm wondering when I'm going to read in the New York Times about how Clinton fired ALL 93 U.S. attorneys. I'm not going to hold my breath. The combined hypocrisy and stupidity of the MSM is truly stunning. They may as well be working for another country.

Comment #353 - Posted by: barry cooper at March 26, 2007 6:31 AM

bodyweight 84 kg

20 - didn't get my chin over the bar

Comment #354 - Posted by: Soran B. at March 26, 2007 7:25 AM


I've always known you to be a stand up guy. Your reaction in light of this situation simply confirms my initial impression.

Jodi and I are both looking forward to seeing you again in Gagetown!

Comment #355 - Posted by: Anthony B at March 26, 2007 8:03 AM

Mike: 50/60/60/65/70/75/75 did on 3/26

Comment #356 - Posted by: mike in the ro at March 26, 2007 8:15 AM

No, Barry, Michael Yon's reporting reveals that what is fatally flawed in Iraq is our strategy, not our tactics. Yon's reporting convincingly demonstrates that our soldiers are winning, have won, and are going to win every battle, every encounter. This coupled with the fact that we are losing the war shows powerfully that we are losing this war, quite deliberately in my estimation, at the highest levels of leadership. The situation in Iraq is not a quagmire; we've not the political resolve to destroy the enemy while in full possession of the tactical means to do so.

Yon will be ejected for exposing this reality while his counterparts reporting from safe refuge that "Iraq is a quagmire and unwinable" will be treated deferentially and respectfully. We are losing on purpose, the Bush administration and senior military officials want to keep it a secret.

And another "final" note on Gym Jones: While the athletes training at Gym Jones are fine people, the Gym Jones eliteness gimmick has produced a culture seriously handicapped in its ability to produce top tier performance, and their revealed data irrefutably supports that point. (They're best male performance is not a match for our best females in Santa Cruz alone.) The elitist attitude is directly and perfectly to blame. We've forged our best performers from a large pool of people given equal and ample opportunity to develop their fitness. Forged or screened by performance, not decided by authority. This egalitarian, merit based, model of performance development has economic advantage and manifests across all human activity. Mark's masquerade of elitism assures mediocrity. (Imagine if at SOF selection the operators were chosen by interview and not through competitive testing and training.) The "wait on the front porch" model is destined to yield CrossFit Lite while the "CrossFit for the masses approach" will continue to forge unprecedented human performance. Keep watching.

Comment #357 - Posted by: Coach at March 26, 2007 10:23 AM


I have to say, I don't understand that. I know there are plenty of crooked, rotten people in this world, and that some of them are in the military, and some of them are in our government, on both sides of the aisle.

Yet, what is the benefit of losing this war? The Dems basically want to claim it's a lost cause anyway, but the Republicans stand to gain from success. They can fry the Dem's in their defeatism.

If you are arguing that we have politicising cowards in the senior ranks of the military and government that would rather fail than make hard, politically risky and even suicidal decisions, I would be perfectly willing to accept that.

I would genuinely appreciate it if you could flesh that out, here or off-line.

Comment #358 - Posted by: barry cooper at March 26, 2007 10:32 AM

Yeah, Barry, you said it perfectly. We lack the moral and political courage to win this thing, and the men posting here are in no sense lacking. They are lions led by dogs.

I fear this cowardice may someday evaporate in a blinding flash of light in downtown Houston (or elsewhere) with equally horrific consequence in the very region where we now only play a game of GWOT.

Comment #359 - Posted by: Coach at March 26, 2007 10:57 AM

90 fail

Comment #360 - Posted by: nickB at March 26, 2007 11:23 AM

In my more pessimistic moods, I sometimes think something like that is about all that would be powerful enough to get us away from being a nation characterized in all too many cases by childish narcisssism. "With your shield or on it" is dead for much of our ruling class, and our military "leaders".

We need a better reason for living than the reason we're living for, to paraphrase my favorite liberal Jersey rocker.

Comment #361 - Posted by: barry cooper at March 26, 2007 11:39 AM


Comment #362 - Posted by: mickgee at March 26, 2007 11:49 AM

CFWU 3x15
chinups from 15 to 35# (5 at 35)

Comment #363 - Posted by: budd at March 26, 2007 11:50 AM


I struggle to find the view you characterize as pessimistic all but inevitable, and tragically, necessary.

Comment #364 - Posted by: Coach at March 26, 2007 12:34 PM

I don't know. Most of the awful things I've dreamed up over the course of my life never happened. Change can happen with leadership, and that begins with people saying "this is my problem". This is the thing. We are used to being passive receivers of information, and fail to understand that everyone anywhere who did something notable had first to break with the mass of motion around them, and see with new, and newly revitalized eyes, then act on it.

If we are lacking leaders today, that need not remain that way forever. If we are failing today, that need not mean that Iraq is doomed. The longer we fight to make it that way, the better, but who knows if push comes to shove that the Iraqis may not collectively realize the choice they have, and fight for a more just society harder than they are now.

I think if each of us just does every day what we can, and tries not to worry about the rest, good things can happen. A new Extended Order, based on higher ideals. The journey of a thousand miles, and all that. It's not necessary to see the end. Moses never set foot in the Promised Land, but he was nonetheless vital. That's what our parents and grandparents, and their parents, and their parents understood. I still have my grandfather's pipes, so there's hope.

Comment #365 - Posted by: barry cooper at March 26, 2007 12:52 PM

Push Press 3, 3, 3, 3, 3, 3, 3
Pull-ups 1, 1, 1, 1, 1, 1, 1

Combined two WOD, alternating

PP: 135, 155, 175, 195 (1), 195 (1 more like a snatch), 185 (almost 2), 175 (almost 2), 155, 135

Pull-ups: 45, 90 (up to mouth with pull-ups; followed by a full and strong chin-up), 90 (pull-up to about mouth), 115 (chin-up to about nose), 70 x 3, 45 x 7

Comment #366 - Posted by: kramer at March 26, 2007 12:54 PM

It's worth noting that there were 3 opponents and 3 wars to fight in Iraq: Arab nationalists (Baathists), Sunni Islamists, and Shiite Islamists. The Baathists have long been defeated, and for a long time the Sunnis were our biggest problem. Trouble these days seems to come from the Shia and (more and more directly) Iran. Does anyone besides me see the progress being made here?

Comment #367 - Posted by: Rob at March 26, 2007 2:04 PM


My take on what is being said is that we are fighting not to lose, which is a losing proposition in most guerilla conflicts. It gets late early in that sort of thing, as Yogi Berra would say.

We have on the one side an unwillingness to risk the sort of aggressive actions which are needed to pacify the country with some degree of decisiveness, and on the other an aggressive Democratic Congress doing its' best to hamstring what efforts we ARE making, in the name of the principle that opinion polls should dictate policy.

Comment #368 - Posted by: BArry cooper at March 26, 2007 2:15 PM

+25# x 1
+25# x 1
+30# x 1
+30# x 1
+30# x 1
+30# x 1
+30# x 1

Comment #369 - Posted by: MPHinCowtown at March 26, 2007 2:44 PM


Originally wasn't going to do the WOD because I was feeling a bit overtrained w/ CF and vball.

Disappointed from last time around - 70lbs.

Comment #370 - Posted by: TMar at March 26, 2007 3:45 PM

35,60,85,95F(nose not chin),70,95F(nose),70,80short,80short

Comment #371 - Posted by: firedave at March 26, 2007 5:07 PM


45 (PR!)
50 (fail) got 1/2 way up
40 (almost failed but got chin over bar)

Comment #372 - Posted by: nadia shatila at March 26, 2007 5:52 PM

weigthed pull ups

10lbs, 15lbs, 20lbs, 25lbs, 45lbs, 50lbs, 70lbs

Comment #373 - Posted by: Laramee at March 26, 2007 6:20 PM

Team Lakeland
Neil: 45 55 65 70 80(f)75

James: 10 10 15 20 22.5 25

Comment #374 - Posted by: Neil at March 26, 2007 6:22 PM

Didn't double-check the WOD before heading down to the gym, so did a few extra singles.

Warmup: unweighted x5, 20x3

Work reps:

55-fail. No 50s in the office gym.

Legitimate 1RM is probably about 50.

Comment #375 - Posted by: John Frazer at March 26, 2007 6:53 PM


then 30 with no weight

Comment #376 - Posted by: Newlin at March 27, 2007 4:13 AM

As rxd (palms facing away; strict).

1. 70
2. 75
3. 80
4. 85
5. 90
6. 95
7. 100(fail)

Burned out with:
a set of 25# (10 reps; strict).
1.5 minute break.
20 kipping pull-ups (no weight)

Comment #377 - Posted by: Bill Stock at March 27, 2007 6:17 AM

Age: 41
BW: 164

CFWUx3 (minus 2 sets of pullups)

100 (PR)

Comment #378 - Posted by: OCMike at March 27, 2007 8:43 AM


Warmed up with 1x45 then 7x65.

Comment #379 - Posted by: BB at March 27, 2007 1:12 PM

Two points:

1. In another forum, Dan John has stated that the Mark Twight (Mountain Mobility Group) document posted by Mr. Glassman -- the one containing the alleged plagiarism -- was merely a rough draft distributed to a few people. Yet Mr. Glassman's pdf gives the impression that the page in question was from a document sold to the military.

Questions: Is the document Mr. Glassman presents the actual product sold to the military? If not, does the actual product sold contain the same alleged plagiarism?

2. What is the surrounding context of the Mark Twight page that is cited in Glassman's pdf? It is possible that an attribution is made to Glassman/Crossfit immediately before or after the page presented. The fact that there is a running footer indicating Mark Twight's copyright does not mean that he fails to cite sources.

Best regards.

Comment #380 - Posted by: Bob at March 27, 2007 7:37 PM

************************ 03/27

50 x 2
100 f
100 f

Comment #381 - Posted by: TommyKrackCorn at March 27, 2007 7:54 PM

i went from 45 pounds to 70 pounds in the last 3 sets. juan

Comment #382 - Posted by: juan at March 27, 2007 8:03 PM

(done 3/27/07)
Finished w/ 3 sets of 10 kipping p/u's.

Comment #383 - Posted by: Mike Scott at March 27, 2007 10:39 PM

15 kg
20 kg
25 kg
30 kg
35 kg
25 kg

Comment #384 - Posted by: Grapppler at March 27, 2007 11:05 PM

Weighted pull-ups 1-1-1-1-1-1-1 reps

1 x 30#
1 x 35#
1 x 40#
1 x 45#
1 x 50#
1 x 55#
1 x 60#
1 x 65#
1 x 70#
1 x 75#

Did a few extra, but was able to hit the CFN std of 1/3 body weight with the last rep (bw = 213)

Comment #385 - Posted by: Nicholas Burgett at March 28, 2007 12:41 AM


Hung a dumbell from a chain around the waist.



Comment #386 - Posted by: Dan Silver at March 28, 2007 2:47 AM


Great questions!

1. Plagiarism is not a legal term, but a colloquial one. The legal issues might, as it is explained to me, come under copyright laws and the Lanham act. Alleged plagiarism? You decide.
2. The document was SOLD to the military. It accompanied work performed for the military for pay. I’m sure it is now a “rough draft” in that it will be promptly changed. (Just like the earliest versions of the Gym Jones Manual contained a copyright that bore my, Lauren’s, and Mark’s names became rough drafts over time as my and Lauren’s names were omitted. This theft of IP has a traceable and clear evolution.) We watched this thing sit on Mil servers for nine months while operators pulled it down ad libitum. We waited until it was freely available and widely distributed before even contacting our lawyers. This will be changed like the Gym Jones public threat of violence for copyright infringement was changed after Mr. Twight publicly announced, “Now the Glassmans are suing me!" That the threat, explained to us by counsel as being evidence in a potential case, was appended and then removed only after Mr. Twight publicly identified his awareness of our addressing the theft with our counsel suggests to me that he was given legal advice to remove the threat; it too became, as it were, a “rough draft”.
3. Mr. Twight mentions me only to explain that I didn’t come up with the underlying concepts but merely took others work and cleverly marketed it on the Internet, whereas his contribution was the fruit of decades of research. Two enormous lies. He really had no tactical choice but to cite me because he’d made public and repeated statements identifying CrossFit as the source of his fitness conversion. As to your fourth question, the answer is, “No, it is not possible that an attribution is made to Glassman/CrossFit immediately before or after the page presented”. I’m guessing that future edits will, however, in that the cited piece was only a “rough draft”.
4. No source was cited for use of my “Hierarchy of Athletic Development”. And…the omission can be seen as deliberate because Mr. Twight’s use of Jim Cawley’s “Ten General Physical Skills” is attributed to Mr. Cawley. BTW, Mr. Twight has borrowed this fitness standard from CrossFit, and while crediting Mr. Cawley, appropriately and as we had years earlier in CFJ Issue 2, he has failed to recognize our unique contribution in stating that the balance of these skills defines fitness – a contribution recognized by Mr. Cawley as being very important and distinct from his work and now essential to Mr. Twight’s opus.
5. Ask Dan if his recent public insinuation that we took (unnamed and unnamable) material from him is part of Mr. Twight's public defense. Ask him if he’s received compensation for work with Mountain Mobility Group. Hint: the honest answer to both is "yes".
6. We had a team analyze the Gym Jones Manual comparing it to CrossFit Journals and CrossFit lectures where Mr. Twight is present and both his presence and the lecture are videotaped – the Gym Jones Manual is entirely derivative, and repeatedly plagiarizes CrossFit IP.

Comment #387 - Posted by: Coach at March 28, 2007 3:24 AM

Hello everyone!

Completed this on 28/03/07.

Weight in KG:
5 x 1
10 x 1
15 x 1
20 x 1
25 x 1
27.5 x 1 (made it to crown above bar)
27.5 x 1 (same with this one just crown).

London Crossfitter!

Comment #388 - Posted by: Lorenzo F at March 28, 2007 5:41 AM

Weighted pull-ups 1-1-1-1-1-1-1 reps
(In Kilos)

5/10/15/20(fail)/17.5(fail)/17.5(1/2 Fail)/17.5(1/2 fail)

Comment #389 - Posted by: Christina Fraquelli at March 28, 2007 5:57 AM


Comment #390 - Posted by: marr1 at March 28, 2007 7:48 AM


BW + 100, 110, 120, 125, 130 (new PR), 135 (about 1" short of a full pull), 130

previous PR was 105

this time hung plates from chain belt instead of holding a dumbbell between my feet; I think that helped.
shoulders are sore today, big time (not sure if it's due to pullups or "Tabata FGB")

Comment #391 - Posted by: Foz at March 28, 2007 7:59 AM

Warmup: 5 Minutes on C2 -- 2 minutes at 200W, then 30 sec hard / 30 sec recovery; hard: 250W, 325W, and 400W output. CFWU.

WOD as rx'd


Notes: Performed 070327. Last 2 reps, chin just barely over the bar.

Comment #392 - Posted by: jeftyg at March 28, 2007 8:15 AM

Well! That last post by Coach should answer THOSE questions.

Did this WoD on 3/27 (w/ 3/19 WoD) as part of "Make-up Month" - tough early and mid-March for WoD's.

75-90-115-115-125(ties pr)-135(pr)-135f(but close)

Comment #393 - Posted by: Dale Saran at March 28, 2007 8:33 AM

CFWU x 2, subbed 24kg x 10 1 hand kb swings L,R for pullups
Weighted chins 70,80,85,80,80,80,85
Decided to add a bit more and did pullups with kettlebell 5 x 1 53,53,53,53,53

Comment #394 - Posted by: Baron at March 28, 2007 8:50 AM

Did 4 rounds for time of
40lb dumbells cleans
400m row

Comment #395 - Posted by: Luca Z. at March 28, 2007 9:13 AM


CFWUx3 (-PU on last)
60 - failed at about 75% of full pull. Finished with 50x1, 35x1, and 2sets of 10 reps with no add. weight.

Feels great considering that about 7 weeks ago when I started XF I could probably only do 1 rep with an additional 30 lbs and no more than 8 PU in a set!

Thanks coach!

Comment #396 - Posted by: Chris H at March 28, 2007 10:41 AM

Dear Mr. Glassman,

I appreciate your taking the time to respond to my questions.

I agree that plagiarism is not generally a legal term or issue. But neither is integrity. I realize that there may be legal implications, but I took you to be focusing on ethics.

You state: "Mr. Twight mentions me only to explain that I didn’t come up with the underlying concepts but merely took others work and cleverly marketed it on the Internet, whereas his contribution was the fruit of decades of research."

Would you be so kind as to provide evidence that this is in fact what he wrote in the document in question?

You also state: "No source was cited for use of my 'Hierarchy of Athletic Development'."

Would you please show us the page(s) prior and after the page containing the hierarchy? I'm not doubting your word. But I would like to see the evidence myself before reaching a judgment.

Continuing, you state: "We had a team analyze the Gym Jones Manual comparing it to CrossFit Journals and CrossFit lectures where Mr. Twight is present and both his presence and the lecture are videotaped – the Gym Jones Manual is entirely derivative, and repeatedly plagiarizes CrossFit IP."

May I ask, who is this team? What was the analysis? And what was the basis for their judgment? Rather than telling us that "a team" "analyzed" the documents and reached a particular conclusion, perhaps you could share more of the data that supports their conclusion.

Best regards.

Comment #397 - Posted by: Bob at March 28, 2007 11:07 AM

CFWUx3 (+ some “hand-walks”)
BW 170
25-30-35-40-45 (failed PU switched to Chin-Up)-50-55
5xstrict PUs warm-down

Comment #398 - Posted by: Doug at March 28, 2007 11:39 AM

Doing this workout about 5 days late...coming back from a cold.

1/3 mile run to gym - 1:29

Pullups: 50,60,70,80,90(failed, but close),80,80

Kettleball swings: 1x10x70lbs, 1x10x90lbs

Knees to elbows

Run home.

Comment #399 - Posted by: mbalanda at March 28, 2007 4:03 PM


Were there anything exculpatory in the document, Mark or Dan would have shown it to the world, and we'd not have been so stupid as to post what we did. (Maybe Mr. Twight wants to alter the document and include attribution, after all it was a "rough draft", or why doesn't he release it to show just how original it really is, "rough draft" or not?)

Here's what I'm willing to do, next time Mr. Twight tells a group of soldiers that CrossFit is dangerous, or that we've stolen his work, I'll release another damning page or two. We're sitting on a 130 pages of this crap.

Maybe Mr. Twight wants to take this to court. Contact Katharine Martin at Wilson Sonsini Goodrich & Rosati in Palo Alto, CA.

Comment #400 - Posted by: Coach at March 28, 2007 4:28 PM

Out of curiosity i searched the CFit Message Board for a Bob Stone. Couldn't find one.

Did happen to find a Bob Stone in CA that is an intellectual property attorney. Coincidence ?

Comment #401 - Posted by: kevin at March 28, 2007 7:57 PM

Dear Mr. Glassman,

Thanks again for your response.

All me to offer a few final thoughts.

If your goal is to convince me and other neutral individuals that Mark Twight lacks integrity because he plagiarised from you, then you need to provide more evidence. (Some might even argue that since you're making the accusation in a public forum, you are obligated -- morally, not legally -- to provide more evidence.)

I prefer not to make inferences about guilt based on how the accused has chosen to respond (or not respond) to the charge. For example, you say, "why doesn't [Twight] release [the document] to show just how original it really is." But for all I know, Twight is prohibited from realising the document publicly. Especially if it is in fact a document that he sold to the military.

You might be tempted to explain to me that Twight is not prohibited from releasing the document, etc. and etc. Please don't. I can't evaluate and assess the veracity of completing claims in this Glassman / Twight / John back-and-forth. Nor should I be expected to.

You have put forth a serious charge. If you want to convince me and others that your claim is true, simply provide sufficient concrete evidence. Your last response indicates that there are other "damning" pages. If you want to convince the public, show us the additional evidence. (As well as they additional pages I previously requested.)

Best regards.

Comment #402 - Posted by: Bob at March 28, 2007 10:14 PM

Age - 32
Ht - 68"
Wt - 210 (14.7%)

CFWU(15) x3, (7 kip pull-ups)

WOD - 7x1 weighted pull-ups

Max Underhand - 45#
Max Overhand - 60#

Technically I got weaker (weight plus load = 270#). May not have rested enough between rounds.


Jan. 12, 2007

Wt - 230 (22%)
WOD - as RX'd weighted pull-ups
overhand grip - 0#, 5#, 10#, 15#, 20#, 25#, 30#(F)
underhand grip - 30#, 35#, 40#, 45#, 50#(F)


From Oct. 17, 2006
BW: 240 (25%)
WOD - weighted pull-ups.
Max UnderHnd - 30#
Max OverHand - 15#

Comment #403 - Posted by: Nuke-Marine at March 29, 2007 12:17 AM

42 yoa, 185 lbs.
CF w/u, then weighted pullups.
Dumbells stacked on weight belt around ankles, underhand grip.
Thanks Coach and Lauren.

Comment #404 - Posted by: Mark Sampson at March 29, 2007 3:26 AM

Man...nice to see computer geeks aren't the only ones capable of some nasty flammage (I saw a Red Hat guy get his hackles up back there)

My evolution: I began the physical pipeline for special ops at school. Back in '97, they didn't have the corrective laser eye surgery now approved by the military, so I had to be recycled, and by the time it WAS approved, the timing was all off (and okay, my swimming sucked too, but I was working on that)...

For about 3 years, I did the workout posted on the SEAL BUD/S page, some of you are no doubt familiar with it--push-ups, sit-ups, pull-ups, dips...with running and swimming inter-mixed. Great workout, but I had a hard time working the weights in between, and while my endurance was pretty good, by strength was a bit of an ebb-and-flow.

I first saw the trailers for 300 last year...which led me to Gym Jones...which led me to CrossFit. I have to admit, when I was reading from all of his pages, I _never_ got the impression that he "invented" CrossFit principles...I read it some time ago though. Heck, half the reason I went to CrossFit in the first place was because Mr Twight as much as said "This is where I got this from." Yes, he said he improved upon it...maybe, maybe not. If it works for him and his "disciples," then who am I to argue it? I understand the rub where he tries to market this as "better than CrossFit" to the populace-at-large, but you see how many friggin work-out people there are out there??!! The workout industry is like the ultimate all-you-can-eat salad bar...EVERYONE has something that's good for someone. Take what you think you'll like, and if it turns out you don't, then don't get it again when you go up for seconds. That goes for CrossFit, GymJones, Tae-Bo, whatever...

I remember when some SEALs had a cow because Carricci started publicizing "his" SEAL workout plan--called him a "sell-out," etc. Not jabbing anyone in the eye here, but a lot of those guys a) were kinda peeved because they perceived he "beat" them to the punch, and b) when they saw how much POPULARITY it got and how wide open the market was for military-style workouts--jumped RIGHT on the bandwagon with their own "one-of-a-kind" SEAL workouts.

I watched part of "The Prestige" last night...Christian Bale's character had an amazing trick...but poor packaging. Hugh Jackman "ripped it off," and rather poorly...but he got all the money because he packaged it! That's what this comes down to...yes, it's an integrity issue, and he didn't give credit where credit is due, made some dumb comments (don't you think he made some DUMB comments, "Bob," especially considering how much Mark DOES know?), but Twight "packaged" it all nicely, and our military brass like things that are "packaged" nicely and are sparkly... So, a hint I will give you Coach, please forgive me for addressing you so informally in this first post--if you really ARE concerned about giving the military a "better" PT option than Mr Twight...package it up, and sell it to them (they'll never give it credit if you don't ask something for it...lame but true...and the more you charge...the more "valuable" it has to be). Trust me...they will buy it.

Only one other comment I will make...whether it comes from Coach or Mr Twight...being in the mainstream AF...we NEED a LEO PT alternative...something that enhances core strength. Have it going through the SOF community doesn't mean anything because 90% of us look at those guys like a different breed. We don't we NEED something else...and I don't want that opportunity to be lost for us.

Oh, and "Bob"...if Mr Twight isn't willing to settle in the forums, doesn't make his "street" comment look very legit...

Comment #405 - Posted by: bhinton at March 29, 2007 3:55 AM


Gym Jones is not a threat to CrossFit in any market.,+gym+jones&ctab=0&sa=N

His theft of our IP is really no different than dozens of assaults on our trademark and copyrights around the world.

"300" has done as much for us as it has for Mr. Twight. Remember "Troy"? Identical scenario. Can you name Brad Pitt's trainer? You all know the program.

Nothing speaks better to the reasons for our military market dominance than a Gym Jones and staff presentation. I wish he'd fluff for all our Mil gigs. I wonder if he'd be willing?

What won't go unadressed is publicly lying about our safety record to support his needs to make the shift from military climbing authority to fitness authority.

For the record, CrossFit is not a mil contract suckling. The largest mil PT contract ever awarded wouldn't pay my server fees, taxes, or legal fees - wouldn't come close. Our mil gigs are motivated out of patriotism and friendship.

It is out of patriotism and friendship that I've drawn attention to Mr. Twight's attempted interference with our work.

I hope this is clear.

Comment #406 - Posted by: Coach at March 29, 2007 7:05 AM

Mr Glassman,
I apologize then, I guess I'm confused. The example you originally posted, along with several of your posts in this thread, indicate that your main beef was his lack of integrity, evidenced by his taking credit for your IP without giving proper dues. I assumed that to be your major beef, not the falsification of safety records (which is really a piggyback on the former).

Regarding the mil contract, if I mislead with the talk of "money," I never intended that you needed or wanted the money (if you did, obviously it wouldn't be free in the first place). What I meant was that in Mil Leadership eyes, the more you "ask" in relation to the object, then the more it must be "worth." We both know that's not necessarily true. My goal was simply for you to look at offering the system in a mainstream fashion, in a package Mil senior leadership would accept. If you prefer the way things currently are, fair enough. But because Mr Twight has "sold" his system, and the military "paid money" for it, they assume it has "worth," and will seek to get their "worth" out of it by mandating it. And thus folks who have never known CrossFit will start using that system and be mislead. Like you, I'd rather the truth be known, and let folks make up their own minds.

I appreciate all that you have done, and continue to do for us. It truly is an inspiration.

Comment #407 - Posted by: bhinton at March 29, 2007 7:40 AM

Age 35
BW 182

75, 85,95,100(f),95,85,75

This one was fun!

Thanks, Coach!

Comment #408 - Posted by: Tim in VT at March 29, 2007 9:59 AM

Done after push-press WOD; at home while unloading groceries:


Comment #409 - Posted by: Sarah at March 29, 2007 11:25 AM

55, 75, 100, 75, 75, 75, with plates in a back-pack.

Did this one time before, last June.

Comment #410 - Posted by: mas at March 29, 2007 5:28 PM

33 / 231#

+ 20 / 25 / 30 / 30 / 35 / 35 / 40

Comment #411 - Posted by: vggolfpro at March 29, 2007 8:54 PM

palms forward


i can't count.

but i did do a drop set of BWx14 at the end.

Comment #412 - Posted by: todd man at March 30, 2007 11:21 AM

bw 182

cfwu x 2
ohsq 5x5

made sure to get full extension and chin clearly above bar.

70, 85, 95, 105, 115(pr!)

had to stop after 5 pulls. my forearms and wrists were starting to hurt. probably from all the rock climbing lately. still a win in my book.

Comment #413 - Posted by: ml at March 30, 2007 5:36 PM

38 y/o M, 182#
3 x CFWUs (-PUs)
1-1-1-1-1-1-1-1-1-1 weighted PUS, palms facing palms, dead hang

Comment #414 - Posted by: Geoff B. at March 31, 2007 6:04 AM

30kg (fail)

(overhand grip)
weights in rucksack

Comment #415 - Posted by: Z at April 2, 2007 9:57 AM

bw 150#

Comment #416 - Posted by: pat d at April 3, 2007 4:08 AM

44, 5'11", 205lbs
45(f), 35, 35, 35(f), 25, 25, 25(f)
-failed attempts were to mouth or top of chin, but couldn't get chin over
-had to drop weight compared to last weighted pullup wod on 01/11; still sore from pullups on 'cindy' wod 3 or 4 days ago

Comment #417 - Posted by: hammy at April 9, 2007 5:34 PM

7 x 1 x BW (elbows feel ok) add 10 next time

Comment #418 - Posted by: EdC at April 11, 2007 8:07 AM

18yrs M 160lbs
5-75(to mouth)
7-80(to soul patch)
Last one burned--but I lost concentration and couldn't fully get my chin to the bar. I laughed on the inside (cuz I'm a skinny little white kid)when an insanely ripped guy went wide-eyed at me pulling up the 80 pounder. All I gotta say is, CrossFit, you rock.

Comment #419 - Posted by: Kurt at July 17, 2007 8:29 PM

m/ 30/ 6-2/ 245

CFWUx 2x 10

+25x 1
+30x 1
+35x 1
+40x 1
+45x 1
+50x 1
+55x 1
+60x 1- Switched to a palms-parallel grip here
+65x 1

Comment #420 - Posted by: Brad Collins at March 14, 2008 1:44 PM
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