Lauren went into labor at 1600 and Caitlin was born at 1630. Lauren posted the workout from the hospital at 2055 - CrossFit woman.

Great pic from yesterday.
I had the great pleasure of breakfasting with CCT Joey on his way out of CO after the Golden cert last week, and then going over to check out Skip Miller's great set up at Front Range CrossFit.
It speaks volumes about the CF community that two guys who've only briefly corresponded electronically can sit down for a meal and never run out of things to talk about. Joey is as cool in person as he looks in that pic, and as sharp his posts lead us all to believe. And Skip was a gracious host, answering all of our questions and hanging out for over an hour, never once acting like he was afraid of "giving away the secrets."
Thanks for your service Joey and your hospitality Skip, and we'll look forward to Sheepdogs' CrossFit.

Congrats Glassmans. Welcome, Caitlin.

Power Plate.......WTF

The Powerplate looks like a fun toy, but the cheapest model starts at $3,000!

Black Belt Stamina Testing is today for some fellow Crossfitters in Chicago, so a few of us decided not to let them have all the fun and go through "Murphy" today. Can't wait for the pain...

Congats Glassman's

Welcome Caitlin

Thanks for Breakfast Sheepdog, glad to finally meet you.

The "Power Plate" has got to be a joke...it might drag well with a harness though. I will stick with barbells.

Congrats to the Glassmans!

I briefly look over the Power Plate site, and while it appears that it produces some biological responses in ones body, I think it takes the fun AND functionality out of a workout; it won't teach you to run, climb, throw etc. It is a very interesting idea, especially for someone who might find themselves in a confined area. However, I am not about to give up the variety and results that are offered by this site.

Looks pretty gay. I tried to read how it works but almost fell over laughing. Maybe I can use it to train for my next trip to Jupiter or to the bottom of the ocean.

Congats Glassman's. Welcome Caitlin, Semper Fi, Kid. Stan K.

Congrats Greg and Lauren! We are so happy for all of you! Welcome Caitlin...can't wait to meet you!

congratulations, coach and lauren!

that powerplate looks amazing. i'm totally getting one, right after i finish paying for my bowflex treadclimber 5000 and my ab-doer x-treme.

to go along with Sheepdog...I keep telling everone the magic is in the PEOPLE when it comes to CrossFit.

This might not make sense, but "Give expecting, nothing thereof" is the motto of my fraternity in College. CrossFit (the people) live up to that motto more than we ever did.

I saw that in the staff, the other trainers, and the hospitality from Skip, Jodi, and SheepDog.

Congrats to the Glassman family!

Yeah Lauren and Caitlin! Happy days to Coach! You have great girls and can't wait to see little Caitlin! Blessings to the family.

Welcome to the World Caitlin, and congratulations Glassmans.

In the exercise video on the site, it explains how to do a "deep" squat, which they explain is about a 160 degree posterior angle...ahhhhhh.....capitalism sucks sometimes

Congrats Coach and Lauren! While posting the WOD after gicing birth is impressive, what I'm waiting to see is when Caitlin's first OH squat will be?

Congrats Glassmans...what an awesome miracle

The power plate looks like voodoo.

Congrats to Lauren and Coach(exclamation point)..dont want to get filtered.

I can just here it in the delivery room,
"3-2-1- Push"

Congratulations to coach & Lauren for your ew young CrossFitter.

Didn't Boris Yeltsin endorse the Power Plate on late night TV a few years ago?

Good job Lauren. Congratulations Greg. Hi to Fudgie and Athena, who may be feeling left out tonight.

The Power Plate looks rather phallic. I don't see any way to use it for the squat. No place for a bar. So I won't be buying one.

Rip

I am at the Lake Placid Olympic Training Center for an elective class on elite training. I may have access to the strength and conditioning room here tomorrow. What workout should I and my lifting partner do to best represent Crossfit??

Anyone here get really fatigued from wod? I do the WODs as close to Rxed as I can, and after the 2nd day, the 3rd day I'm feeling lousy all day. I need about 1 day of feeling lousy to feel better. Should I scale back my intensity or will it start to go away if I keep up with it? It's been about 3 months into it, and it wasn't like this earlier. I just started feeling this way recently. My protein intake is high. Maybe I need to eat more. And I try to sleep more, but even after a full 8 hours I still feel tired.

Power Plate.......WTF

Comment #4 - Posted by James

I had the same reaction...I think I'll just stick to the WOD's; they work just fine for me! And for $10,500...wow!

Brian

Coach and Lauren, Belinda and I wish you all the joy for the addition of Caitlin to your family. To Caitlin, all the love of the world.

Powerplate:

[shrugs shoulders]...the lady in their videos seems nice.

Congrats Lauren and Greg!

Congratulations coach. Will Caitlin walk first or do pullups first??

About the Powerplate, it's a terrible terrible site. The use of flash is ridiculous, and I have no idea why I need to fill out a meaningless form before even seeing the site. They punish you for your interest.

As for the product. In the 2 minutes I could tolerate the web interface, it looked like pure quackery... but then it might just have cornered the market of those exercisers not energetic enough to use elliptical trainers...

congratulations Lauren and Coach...Hope the Caitlin and Mommy is doing fine.

With regards to Powerplate. I've know about it for 3 years now. I've been on one, worked out on one yada yada. Nothing spectacular.

People who were selling it said it was going to be huge back then. It looks like it's on it's way there as another F&%$#IN TREND.

I don't want to delve into the science behind this "new and revolutionary" concept of training.

Like I thought back then, I still think now about it. Other than for flexibility purposes this is the "Fitness" Industry's way of trying to bring fitness to individuals without hard work. PERIOD.

Just look at all the claims on their site.

By the way, if any of you guys ever go to a "fitness" convention they will be there. Try it out, it'll be fun. Their best selling point is to tell you to touch your toes. More so the case people can't. Then they tell you to step on the machine for 25 sec and it'll vibrate the hell out of you (Now I know what a paint can feels like at home depot). After you step off the machine they tell you to touch your toes again. Low and Behold, you can touch your freakin toes.

Whoopty freakin doo. The sales people get so excited. It's really a trip how they get into that stuff. But for 3000 dollars I'll get me a nice platform, an off the hook bumper weight set, a vulcan rack, some more kbs, sandbags, shovel and gravel pitt hmm....only in a dream for now.

Anyway that's more than my two cents.

WAAAAY off subject here.
But, LSU's beloved mascot, Mike the Tiger passed away on Friday, May 18. This was the fifth live Bengal Tiger that served as the mascot for Louisiana State University. Mike died from kidney failure during surgery. He was 17 years old.

Rest in peace my good friend, you have earned it, and Forever LSU.

Congratulations to the Glassman Family!!!

Power Plate? Hmmm. In black box fashion, I really don't care that much about the why. Prove it works and I'll use it. I just don't want to pay for it!

Congratulations to the Glassman Family!!!

Power Plate? Hmmm. In black box fashion, show me that it works and I'll use it. Someone else has to pay for it, though!

I wish i had a power plate ,...... I would sell it and build a whole Crossfitt Gym!!!

Congratulations to Coach and Lauren! Wow, posting to the blog after giving birth, pretty amazing.

Wow, I've been killing myself doing these vomit-inducing WODs when all I had to do was buy a $3,000 boat anchor--er, Powerplate. Man, do I feel like a chump.

Pure quackery? It uses the principles of Acceleration Training™! Force = mass times acceleration! You can't argue with Isaac Newton! :)

The thing that has amazed me most is how willing people are to spend thousands of dollars on equipment, especially if it promises to results without the user having to exert themselves or learn anything new.

Someone told me the other day: 'CrossFit is great, but the big problem with it is that most people will never get up the willpower to exert themselves even half that much.' People love 'just 20 minutes a day', but they're not so keen on 'just 20 minutes of high intensity'. Therein lies the secret to separating the unfit from their money.

While I don't know you personally Coach, I would like to congratulate you and Lauren on the birth of your daughter. Thank you for letting us all share in your joy at this miracle and God bless.

Power Plate? Where do you start? The scientific articles supporting it's benefits do not seem to be published in any reputable journal, support only transient improvement in non-functional movements, and have no control group performing even a traditional weight lifting routine (please feel free to add to my critique or critique my critique as needed).

I also found it interesting that they used the formula for force (F=M*A) to justify their products use when there product is called the "Power" Plate. I thought the formula for power was P=W/t? I'm willing to bet 21-15-9 of 155# hanging power cleans produces more power than using the Power Plate for the same given time. Just makes me appreciate CrossFit that much more.

Gotta love a rest day.

Congrats on the growing family!

And this power plate (r)... it vibrates?

I'm a trainer, and my boss has one of the gizmos. It does everything a cheap hunk of iron does but for tenfold the price. What a brilliant idea. Hold on. One difference though, you can sound like Darth Vader if you set the amplitude high enough with the Power Plate.

I also work in a Gym that has one of these,they break down on such a regular basis that it keeps the fix it company in the profit margins.

Highly unimpressive!!!Even when it works!!!

Well I decided to blow some time and actually reads some of the scientific support provided by Power Plate. Here are some of the studies' conclusions:

“Whole-body vibration may be a potential warm-up procedure for increasing vertical jump height.”

“Power-Plate therapy is significant for anyone wanting to recover from as quickly as possible from [arthroscopic reconstruction of the ACL] in order to get back to normal daily activities such as work and sports.”

“Vibratory stimulation resulted in an insignificant residual effect.”

“In nursing home residents with limited functional dependency, six weeks static WBV exercise is feasible, and is beneficial for balance and mobility. The supplementary benefit of WBV on muscle performance compared to classic exercise remains to be explored further.”

“We employ WBV to determine the extent to which reflex standing can be induced in persons with spinal cord injury (SCI) who are otherwise unable to stand without the use of locked long-leg braces.

“Before strength coaches can fully utilize WBV, more research is needed to determine the prescription of this modality.”

and my personal favorite...

“WBV, and the reflexive muscle contraction it provokes, has the potential to induce strength gain in knee extensors of previously untrained females to the same extent as resistance training at moderate intensity.”

Not sure if this says more about the scientific community's focus on disease and general health or the device itself. Probably would benefit rehab patients or untrained persons but I doubt I'll ever see Bolton or Jovtchev on one of these things.

P.S.
Holy crap Ian, quintuple post!

Congratulations Lauren and Coach. Thankyou for all your dedication.

Sam In Aus

Congratulations, Glassmans. Sending lots of best wishes to your whole beautiful family. Wow. Lauren...take a rest day! LOL.

Welcome, Caitlin!

I'll be glad to do some Tabata squats, pistols or one-arm pushups on a power plate as soon as they make one for less than $100.

Seriously, this "first study on long-term effects" is like many so-called studies on physiological effects. It will be interesting to see if the results are consistent after an appropriate number of comparable studies that address more of the potential variables. Everyone has read similar, singular studies that provide evidence of superior exercise techniques. I had the same experience with something called "Max Contraction Training", a static/isometric system. Although these individual studies may very well provide valid evidence of advancements in exercise science, nothing can replace repeated testing and, even more telling, personal testimony. Show me a community of athletes that testify to the Power Plate's effectiveness and I will happily consider adding it to my collection. Until then, I will let the oxygen bar crowd have this one.

Lauren--

Feel free to take a rest day girl;> Congrats Glassman family!

#18 Duvall-- How about Fran??

Congratulations, well done Lauren. Also well done Coach! Enjoy the rest day.
Power Plates - I can just imagine the queue for this machine at the local Globo-gym in the first week of January.
I can appreciate the benefits this type of machine could offer so I won't slam it. If I ever came across on in a deserted gym I'd hop on to give it a whirl but I seriously doubt I'd use it twice.
Is this going to be added to the list of equipment in the garage gym article? An austere alternative would be one of those compactor plates as used by road laying gangs.:)

Who else's legs still hurt? I have seen way too many stairs in the past few days. My quads are analogous to folded aluminum foil. Ouch!!!

Congratulations, new joy for the glassman family, take care.

I'll have to complete yesterdays WOD today before Thai Boxing, I guess i'll just have to kick today!

Ciao

ripped from the sports performance section.

"Acceleration Training™ exercise is designed to dramatically enhance sports training as both a supplement to and an alternative form of training. In just minutes, range of motion and stability can increase, providing a perfect warm-up before training or competing. In addition to being an ideal pre-event tool, Power Plate® machines are an excellent means of continuously maximizing performance. As the vibrations stimulate fast-twitch muscle fibers, athletes who use Power Plate® machines over time experience a dramatic increase in explosive strength, motor learning, muscular endurance and overall agility."

This is one expensive peice kit - I'm almost positive a lady I work with was going to purchase one of these, apparently her parents have more money than they need!!!

I think i'll stick with o'lifts. AMEN!

will the power plate take the place of deep tissue massage or Chinese massage?? ha

Congrats to the Glassmans. The Power Plate will make a great addition to all the globo gyms.

Grats Greg and Lauren! Some pictures of Caitlin please? :)

Congratulations Coach and Lauren, and Welcome Caitlin!

"A new baby is like the beginning of all things, wonder, hope, and a dream of possibilities."

All the best,
Kate

We actually have a power plate at my work so I'm pretty interested in how the power plate is supposed to implemented in the CF workout.. suggestions?

Soran #41

Try deadlifting it.

Glassmans, although I don't know you personally...congratulations on the new addition to your family!

In regards to the 'Power-Plate', although I'm sure the science is there, it's a pretty hefty pricetag. The presentation seems gimicky to me...that's not to say I wouldn't try one, but I don't see any of my purchases being of their products soon. (like above...get it below $100)

PP looks like one of those 1970's vibrator machines without the belt. It is LOL.

I got behind this week so I have to pick a WOD today. Crossfit roulette. Looking outside I think I see Grace or Karen walking my way. Hard to make them out from this distance.

Cheers,

Carl

Congratulations to Coach and Lauren and a warm welcome to the CrossFit Commmunity and family to Caitlin.

Congrats to the Glassmans!

RE: the PowerPlate. I got to watch these guys in action for 3 days at the PGA show. They had a huge booth adjacent to ours.

What a load of crap IMO. There brochure claims that their product can help with/cure ALS, Urinary Weakness and many other listed ailments including "General Spasticity" -it actually says that.

The claim from the booth personnel was that you could get a full body workout in 20 minutes - pretty much just from wiggling.

I am OK with companies preying on suckers looking for a pill or a "pain and inconvenience free" way of getting in shape.

What really pissed me off was that some couple wheeled in their kid who appeared to have MS, and the guys in the booth started pitching hard.

It's one thing if you want to pinch a wealthy middle aged golfer with too much money on his hands. It's quite another to prey on some poor couple who is desperately looking for a way to help their sick kid.

If I had to guess I would say that the post was a bit of a joke by coach.

Todays WOD-wiggle around for 20 minutes - note how less spastic you are. Compare to previous level of spasticity.

Wow, the Power Plate. Someone is making a mint of that gem, check out the YouTube link. http://youtube.com/watch?v=Rw4E_1G6XSw

Biggie ups to the Glassmans and the newest Crossfitter.

Congrats on the new arrival.

Powerplate? I think I saw this before when you wrapped a band around you ass and it shook you for 15 minutes. Seems like a good tool for that ever present group looking to get in shape without doing anything.

congratulations to the Glassmans. Thank you for all that you guys do.

The power plate is a really expensive equipment that people will buy because so many people want the fast, quick, easy, and lazy way to get in shape, and that is funny because it just won't happen without sweat and hard work. There will always be the market for people who want the easy way. It's kind of sad.

Now if you used it with crossfit workouts that could be diffferent. If it adds a new dimension to teh workout great, but I still feel the majority of people buying this with hope that it does all the work,

Again congratulations

I really wouldn't be surprised if it was a hoax, but that aside, even if it id, it's to easy! No fun in that.

If I was way over weight, I'd just swim laps. I don't understand why people need to pay huge $$ for something that makes you vibrate..

Congratz on the baby!

Congratulations, Coach and Lauren!

Congratulations Lauren & Coach. Caitlin, you are in for a great life.

Regarding the Power Plate, it seems like a very expensive form of laxative.

welcome caitlin!! well done, lauren! you had one heck of a WOD yesterday! good luck to you and your new bundle of joy.

as for the "power plate" -- it does have its place in rehabilitation. balance, or more appropriately, proprioception is increased with this device. i do not have one in our sports medicine clinic, but we do utilize "pertabation" training -- which has been around for years. concept is that if you train your body to react appropriately to an unseen force, you can reduce injury or re-injury. this works to an astounding degree. since "slip and fall" injuries are the most common injuries for seniors, proprioception training is now being applied to our aging baby boomers to prevent this type of injuries. however, you don't need to spend 10K to do this. very inexpensive devices can train you quite well.

this being said, if you are active enough to do crossfit, i doubt seriously you would need the power plate. save your money. how many bumper plates, rings and rowers can 10K get you? :-)

congratulations coach and lauren!

that is some dedication to crossfit - thank you!

#18 no question Grace!

I thought this posted but I do not see it. Power Plate looks like the 1970's belt vibrator without the belt. Basically a pantload.

I am behind on working out this week. Grace or Karen, I can't tell which but I recognize the voice, have already arrived at my house. I gotta go answer the door and let one of those fine women teach me a lesson for missing the WOD.

Cheers,

Carl

Congratulations Lauren and Coach!

#18 no question Grace!

I thought this posted but I do not see it. Power Plate looks like the 1970's belt vibrator without the belt. Basically a pantload.

I am behind on working out this week. Grace or Karen, I can't tell which but I recognize the voice, have already arrived at my house. I gotta go answer the door and let one of those fine women teach me a lesson for missing the WOD.

Cheers,

Carl

Congrats Greg and Lauren. Welcome Caitlin!

Power Plate...hmmm. Sounds like the perfect no work workout. I heard about them a long time ago and have heard some great anecdotal evidence to support them. My girlfriend was teaching yoga to some physical therapists and they had just gotten one at their place. She says one of the pts was pretty terrible at yoga and had no balance. After a couple of weeks could suddenly balance and was more flexible. She was really surprised because she would only work with them once a week or every other week. The pt claims it was the power plate.
My girlfriend says the guy looked and moved totally differently. Considering most PTs don't exercise or know how to move, it doesn't surprise me.

The site has some claims that they've seen greater than 10% force production from trained athletes (volleyball and boxers). I think that's pretty interesting. I'd like to see more research on improvements in trained athletes.

My aunt in Korea has a knockoff whole body vibrating machine. I would get on it for 5 minutes in the mornings and it would shake off the cobwebs. I found it a pleasant morning ritual while coffee was brewing. However, besides being a nice way to wake up I didn't notice any performance gains.

Power Plate is doing a training here in NYC, maybe I'll go and check it out. Considering that our gym still needs rowers and GHDs, I don't think we'll shell out the money for one. However, I'd be willing to have clients do b2b tabata squats on one if we ever get one. I think L-sits would be fun on one too. Oh and don't forget pistols. I think if it makes the hard stuff harder, then it should definitely be included in CrossFit.

Congratulations Coach and Lauren -- wonderful news!!

Congratulations Coach and Lauren on your new addition.

3rd Reconnaissance Bn, Okinawa, Japan

PowerPlate??? Give me a 17 cent sandbag and a beach full of sand.

Congratulations, Lauren and Coach! I hope you're getting enough sleep!

We routinely modify the WOD's to accomodate 50+ Marines trying to work out at the same time, since we don't have dozens of barbells, lifting platforms, etc. Plus, we need to workout on CF rest days. Here's what we did on the last rest day:

21 x Pullup Burpees (a normal burpee with a pullup after the jump)
5 x 50m Sprints (up a steep grassy hill, about 35 degree incline)
18 x Pullup Burpees
5 x 50m Sprints
15 x Pullup Burpees
5 x 50m Sprints
12 x Pullup Burpees
5 x 50m Sprints
9 x Pullup Burpees
5 x 50m Sprints

It took me 33:45 to complete. Completely smoked! Never had such a continuously high heartrate, just trying to keep moving. Smoked my shoulders, too.

Semper Fi

"Lauren went into labor at 1600 and Caitlin was born at 1630..."

I just KNOW there's a joke in there about brief, intense physical activity with near maximal exertion. 30 minutes...WOW!

Heartfelt congratulations and best wishes from the entire White family to Coach, Lauren, and Caitlin's big sister.

And Caitlin, welcome aboard. Fasten your seatbelt!

Darrell

I have actually been on one of these power plates before when I went to a fitness expo(mostly just bodybuilders, though the gymnastics and martial artists balanced things out) and it felt about the same as if I had been hanging on to an old roto tiller or weedwacker all day. Thought the squats pushups on it felt harder, I just don't see how it can transfer into functional strength if in fact any strength is gained. As someone posted earlier, it gives you no coordination skills, not to mention taking al the FUN out of the great workouts we get here.

Auguri, Coach and Lauren, benvenuto a Caitlin!

#22 Duvall; 3 Bars of Death should do the trick.

Congratulations Glassmans!

My second daughter is on the way (Sep. 6), but there's no way my wife will be posting anything that soon after delivery. Well done.

Power plate: Don't they have those at carnivals? You put your quarter in and they shake the hell out of you for a minute.

re - power plate, go to the pdf poster on how it works here -> https://us.powerplate.com/PDFS/PP_Poster.pdf and tell me the quadriceps and adductor stretch is for safe viewing?!...it accelerates your libido as well...what is she doing there?..tell me?

coach should attach some wheels to a chair from his home as well as a small motor and place "endorsed by CrossFit" on the side of it and retire..like Versteagan has done with this "athletic enhancer"

From the website:

"The principle by which Power Plate® machines work lies in the law of motion, stated by Sir Isaac Newton: that the force of an object is equal to its mass multiplied by acceleration, or f = m x a. What this means is that one can improve functional force (stability, strength or power) by either applying more mass or more acceleration to the body. Many forms of training and conditioning use mass - as seen in methods with weight machines, free weights, etc. Power Plate® machines, instead, use the second half of this equation, by applying acceleration to the body, while keeping mass, i.e. your body weight, the same."

Pure slight of hand.

The relevant law of physics doesn't refer to the force "of" an object; it refers to the force "on" an object. This machine doesn't increase the force "of" the user; it increases the force "on" the user.

When we use barbells, our muscles provide the force that accelerates the mass. When a user stands on this machine, the machine provides force that accelerates the user.

Imagine claiming to have done "work" by driving a car, because you have moved a "mass" through a "distance." This is the same sort of nonsense. When you ride in a car, the engine does the work. When you stand on this machine, the machine does the work. When you lift a barbell, you do the work.

Congratulations Glassmans on your new addition. Welcome Caitlin!

woops, i meant the quad and adductors massage...WTF?

Congratulations Coach and Lauren! Best wishes from us all.

Steve, Denise and the girls

Congratulations, Glassmans!

Power Plate vs Rings? I would think that the rings would win out. Anybody know if there's any evidence one way or the other, outside of their web site list?

Congratulations Coach and lauren!

Congrats to the Glassman family!

RE: the powerplate
I'd seen a moderately positively study (and only moderately positive) on WBV in the NSCA Journal. Basically, the idea is that WBV can get up more muscle fiber recruitment than control method. Big whoopee. I can get more muscle fiber recruitment just by having Coach B. yell at me.

What most of these studies seem to ignore is that the best way to get more muscle fiber recruitment is to simply work harder - more weight, more reps, harder variations of the exercise, etc. You want to make a pushup recruit more muscles? Well, drop three large on a WBV machine pushup platform or... try some handstand pushups.

Like most so-called "stability" exercises, I have no doubt that the WBV machines can force the trainee to recruit more stabilizer muscles. The problem with stability exercises is that the recruitment of the prime movers then becomes limited. Oh, and the exercises are not functional. Unless by "functional" you mean work done on a moving freight train.

When WBV trainees start showing up on the medal platform of the sports of weightlifting, powerlifting, throwing, Highland Games, etc. then I'll take more notice. And I still won't get one because they are too expensive compared to a set of gymnastics rings.

Congratulations on the new member of the family!

Congrats on the new addition, Glassmans! Awesome news!

PowerPlate WOD:
5 Rounds of:
2 minute PowerPlate Stands

Amount of work performed during WOD: ZERO!

Unbelievable! And people would rather spend $3K on that than a year to 18 months of CF?

Congratulations! That's awesome!

All the best to the entire Glassman family. Congrats on the wonderful new addition.

#55 frafelipe - HAH!
Congrats to the Glassman family!

Congratulations Glassman Family! Wonderful news!

I can think of much better ways of dropping $10k on a machine that vibrates. It will have two wheels and will get me to the gym much faster; plus I'll be getting 40+ mpg.

Congratulations to Lauren and Coach!

I haven't read the site yet, but from the comments i've read, this reminds me of the $14,000 ROM machine that claims it can sculpt your body if you use it for just 4 minutes a day! Does anyone have thoughts on the ROM machine? (google it if you don't know what it is)

PowerPlate...LOL. Scrapyard food within 3 years.

The powerplate is going to be a great tool for somebody. It looks heavy enough to get a solid leg workout. I'll stock to sandbags. they're a bit cheaper.

Coach, Lauren-
Congrats!
Power Plate: Limited Utility?

Is this like the evolution of one of those vibrating belt machines from the 50's?

Congratulations Lauren, Coach, Colleen, Blake and Caitlin!
Love from San Diego,
Krista and Ahmik

Congratulations to you both.
(my body is extremely torpid from sleep deprivation; 5 week-old, you'll know...)
Work
{DL 180kgx2x5 sw/ Press 60kgx4x5 (3:00 interval/superset)}.
~Duration 14:00.
Bdw. 84kg...

Power plate...I have to laugh (I looked at just the home page, too). However, many people like gimmicks...

Congratulations!

And for anyone who wants to use Whole Body Vibration as "...a potential warm-up procedure for increasing vertical jump height.” may I recommend a cheaper solution from my line of work:
http://tinyurl.com/2w5paz
It never ocurred to me to test for vertical leap after a day of demo...

Whoooo hoooooo- CONGRATS Coach and Lauren! Welcome Caitlin! I bet you came out ripped and when the nurse came over you were doing one armed push ups. :) God Bless to all of you.

#22 Duvall- I grew up in Tupper Lake. Used to visit the Lake Placid Olympic Training Center a lot. Wish I were home- I'd love to join you guys tomorrow for the CFWO.

#23-Jack- I know EXACTLY what you are talking about. I am 6 mon into CF, protein take high, and will go for a few WOD's really great, and then have a day I feel so tired I feel sick.

Congratulations.

About the powerplate, It has been around for a couple of years in the Netherlands and it is very popular. The un-fit and lazy use this as their only 'exercise', the clever use it as a masage machine after heavy training. It seems to help with recuparation.

Today's training:
'Turkish Delight'
25x fat-bar pull-ups
10x double unders
10x 15 kg turkisch get-up
25x 40 kg hang-squat clean
10x 15 kg turkish get-up
10x double unders (finaly getting the hang of it)
25x fat-bar pull-up

time: 21:48 min. It is a deceptive workout.
No powerplate for me at my home-gym. Just a nap before going on a night-shift.
Have fun, Johan

Congrats Coach.
Welcome Caitlin.

Congratulations Glassmans.
I'm sure Caitlin already has a better Fran time than me.

I have twice asked Greg Glasman if we would ever sell out to commercial interests. He has had the opportunity many times, he told me. However, Greg assured me that he never would. However, after seeing the crass advertisement for a "magic pill" exercise machine (Power Plate) which empitomizes everthing I thought CrossFit was against, I am wondering about Greg's pledge.

Earlier this week Greg Glassman posted a review of an old Military manual, Tumbling and Gymastics. Any machines? Any Bowflexes, Abdominizers, Power Plates? It is very disappointing that Greg should post an advertisement, not for the improvement of the CrossFit community, but for the enrichment of a hocker of a gimmick.

Lauren and Coach, congradulations!!!

As for Power Plate, I had a guy ask to bring one buy the gym to demo it for us. I told him we werent interested, but he really wanted to prove how great it was. I don't think he realized the gym wa on the second floor, and they got a bit of a workout trying to haul it up a narrow stairway. At that point we were already a bit entertained, but it got better.

After the guy demonstrated a few pushups, squats etc. we still didn't get it. Then he went ito how great it is for recovery, and can be used as massage. So, he asked one guy where was he sore? Quads. So he gets this college kid to lay face down with his quads across the plate. Only the kid was a little to high up, with more than his quads on the plate. As soon as the saesman flicks the switch on, the kid gets a nasty look on his face, rolls of clutching his groin and yelling. Salesman scrambles to shut it off, looks down at the guy on the floor, who looks up and yells "dude, that machine just racked my balls!" Stunned silence followed by a hasty retreat from the salesman, while everyone else was laughing hysterically. Well everyone except the kid.

Congratulations on the birth of your child, glad everyone is going well enough that workouts...even on rest days...can be posted timely. :)

The Powerplate looks like it might be good for old people to keep their bone density up and exercise their nervous system, but for an in shape adult...

#23 Jack -
It sounds like over training to me. Every 4-6 months I will take a week off from the gym. I usually let it coincide with a vacation or something when it would already be harder to workout. You would be amazed what a week off can do for a body that has been having it's butt kicked for months.
Also, make sure you are getting enough sleep. You might be getting enough nutrients but if you don't get enough sleep, you will not have enough time to repair.

Congratulations to the Glasssmans!

I saw an ad for the Powerplate in the Wall Street Journal. It looks like a big marketing campaign to separate the lazy from their money.

I almost burst out laughing when reading the website. I wonder how long this will last.

Congratulations Coach and Lauren.

Hope to see you in Vancouver

Ken Davis...

You lost me. I am not picking up what you are dropping. Please expound.

I am thinking he posted think link in an effort to illustrate absurdity.

Joey

Congrats on the new arrival, hope all are healthy and happy. Posting from the hospital..now that's motivating as hell...Mom's gotta be tougher than a snake's belly.

Needed the rest day...after only two days of WOD my upper body is spent. Haven't worked this hard since SFAS at Mackall...Can't wait to hit it again tomorrow.

Power plate reminds me of pictures and videos from the 70's of hefty women in leotards and leg warmers standing in front of machines...belts around their waists...supposedly shaking the fat off of their mid-sections. Whatever...

Congratulations, Glassmans.

As for the Power Plate, I think most of you are being to hard on it without sufficient reason--because there is sufficient reason to be hard on it. If you read the "scientific support" articles, you'll see what I mean. I think this topic was touched on in the Journal the past couple of months.

For those of you who are impatient, I'll give you my critique:

1: Small sample size. They only did one study for a sample size of just around 20 people per group, they should do multiple studies, at least.

2. They didn't say that selection of the individuals was randomized. How do we know there wasn't some sort of selection bias? Assignment was, however, so I'll concede that.

3. Different exercises were done by groups using and not using the Power Plate. They didn't match the variables that mattered (exercises) to measure the effect size of the independent variable (vibrations). You can't prove something works as an effective independent variable without matching everything but that independent variable.

4. Since they didn't match variables, all they can say is that bodyweight squats are better than resistance training on a machine. Wow! That is so insightful.

Just read the abstract from the first article:

Methods: Sixty-seven untrained females (21.4

I did Fran in 4:03 to celebrate caitlyn's arrival. Wish i could get that down to about 2:30. How is it possible to cut 90 seconds out of something that already almost kills you? It can be done

Congratulations Coach, Lauren and family.

Took my rest day on Thrusday
today:
CFWU x3 (- pull ups)

Row 1000m
21 1-Arm Split Snatch Right, 20#
21 1-Arm Split Snatch Left, 20#
21 Asst Pull ups
Row 500m
15 1-Arm Split Snatch Right, 20#
15 1-Arm Split Snatch Left, 20#
15 Asst Pull ups
Row 250m
9 1-Arm Split Snatch Right, 20#
9 1-Arm Split Snatch Left, 20#
9 Asst pull ups
Time: 20:18

Erin

Cindy at Brand X - partner up and coach your partner. At 20 minutes switch.

Big Dawgs
How many rounds can you complete in 20 minutes
5 pull ups
10 push ups
15 squats

10 rounds + 5 pull ups + 7 pushups

I bought a power plate and its workouts are unbelievable. It's way better than any other workout I've ever done. It's well worth the price. Ok, so I didn't really buy one, my friend owns one and I got a really great workout. Ok so I have never really touched a power plate but it looks neat. Ok, I laughed when I saw it and the you tube video on it is hilarious.

Have Fun, Train Hard,

Billy

Congrats to the Glassmans (Glassmen?)

I have ordered you a Powerplate as a new baby gift...let me know how it works (as a changing table).

Hope to see you guys in South Georgia at our place soon.

Dan D.

Greg and Lauren,

Congratulations on the little bambina! 30 minute labor, that's definitely getting the job done efficiently.

I'll have to give this amazing new fitness innovation some thought. The social and cultural aspect of it is interesting.

Congrats the the Glassmans; and welcome Caitlin!

Coach & Lauren, congratulations... 30 minutes is a good time.. man, we took about 12 hours. Guess we're gonna' have to work on that one:)

There is a training studio here in Reno that has those machines. I put a post on my blog about it a few weeks ago. The really funny thing about that device is that it has about 100% the opposite effect than what people are looking for.

Just to mak sure, I had a couple of Care Flight nurses that train with me check out the specs... the rate of vibration is pretty close to what they experience in the air. Anyone who spends more than 10 minutes in a helicopter can tell you that there are two common side-effects:
1. Exaggerated appetite
2. Lethargy

What a joke.

Zach

Looked over the site and browsed the articles. My thinking: why? Why spend that exorbitant amount of money for results that can be equaled or bettered with a similar time commitment and significantly less expense?

As others have mentioned...w/respect to studies the sample is everything. Taking a sample of sedentary individuals and showing results really doesn't tell you anything; that type of sample population will exhibit good results with any exercise protocol.

It really is amazing...slap a high enough price tag on something and you can convince people that you've developed/found a "miracle". People just don't want to accept that the answers are cheap and [technically] simple.

Lauren - well done! Greg, congratulations! 30 minutes of labor - that's a heck of a time to beat for labor. Welcome to the family, Caitlin.

Been on a Power Plate and a few look-alikes. Feels kindof cool, and is a great back and glute massager... it better be for $3k! As far as athletic results - blah, blah, blah - it's right up there with the Easy Rider and Total Gym and belongs in the category of "white noise."

Caught up with PU ladder: 12 again...stuck.

Congratulations Coach and Lauren! Welcome Caitlin to the Crossfit bigger family too.

Shoulder Press
135 X 5
135 X 5
140 X 5
145 X 2 :x
120 X 10

For time:
21 Over Head Squats, 105#
42 Pull ups
15 Over Head Squats, 105#
30 Pull ups
9 Over Head Squats, 105#
18 Pull ups

8:00

HA HA! I'm not sure if anyone made the connection yet, but I can imagine some of the appeal to the desperate housewife set might be the "side effects" of sitting on a giant vibrator. The only thing missing is another "accessory". LOL!

The power plate is built by geniuses for geniuses as evidenced by the warning in the intro video not to put your head and or neck on the vibrating pad while it was turned on. It is truly a machine for the masses as well. Ignoring the cost if you can, just look at the contraindications. I recently got my Fran time down to 5:30 but I can't use the power plate because I have a metal plate with some screws inside me. The contraindicated populations are those most in need of physical activity so Power Plate is doing them a favor in sending them elsewhere.

cindy

33 rounds

Congrats Coach

Welcome Caitlin! Congrats Lauren and Greg.

Congrats Coach and Lauren on the new addition to the family.

As for the Power Plate, I believe it may have some benefits for rehab. Other than that I don't believe it could offer anything of significant value to those who workout on a regular basis.

Congratulations to the Glassman family addition!
Caitlin, welcome to this world!

28/F/105#

took my rest day yesterday.

this morning:
CFN class

windmills
medicine ball cleans
barbell clean work

Afternoon: 3 mile run around greenlake

Will make up yesterdays WOD this week at the gym.

#112 Joey,

As I've been working out in the yard today and pondering today's posting, I'm thinking it may have been posted to demonstrate the absurdity of the fitness "scene" in much of America. It is so contrary to everything I seen in CrossFit for the past 16 months.

Some clarity from the Coach would be helpful.

Congratulations to the Glassman family !
Very happy for you all.

Congrats on the arrival of Caitlin!
I missed yesterday's wod and made it up today. 1st time for this one.
16 + 15 reps - unbroken until 12 and then then 4s & 3s. The last 15 were 2s and singles-quite a few new blisters.

Last message did not get through.

Congrats on the birth!!!!

Congrats Glassman family!

Power Plate?! I can see it's perfect to hang my towel on - it has many slots for towels so mine would not get mixed up with others.

But I'd rather spend my $3,000 on a nice Olympic set, Kettlebells, rings, rope, rack, a few medicine balls, pull up apparatus and a lifetime subscription to the CrossFit Journal.

Congratulations to Coach and Lauren on their newest crossfitter, Catlin!!

I injured my wrist recently (not from crossfit) and tomorrow will be my first WOD in over a month. I am looking forward to getting back into it.

Have Fun, Train Hard,

Billy

Congrats Lauren and Coach. A daughter is a great thing.

As a matter of fact I started crossfit and BJJ to prepare for my daughters first date. I figure I'll be 55 by then.

Congratulations Lauren and Coach!!!!!

#136 Ken

I think you are getting closer with this interpretation. In my 17 months here I've made some observations:
1) Coach doesn't accept advertisements
2) Coach has a very well developed sense of the absurd
3) While many Rest Day articles require deep, complex thought, some are just for fun.
4) Waiting for clarification from Coach is like waiting for J.D. Salinger to help interpret "The Catcher in the Rye".

It's a silly web site promoting a silly product to silly people. It's OK to relax. There are some things we can count on today here at Crossfit. Coach and Lauren are still the sole owners and proprietors of CF. Coach hasn't changed the answer he shared with you when you asked him about "selling" Crossfit. Neither they nor CF changed today. There IS a new spirit alive in our CF world named Caitlin, and we rejoice with Greg and Lauren, as we would rejoice with you were you to share similar news.

And tonight around 10:00 EST Lauren will tear herself away from Caitlin for a moment or two to share another gift from the Glassman's with each of us, as she does without fail every night. No change there.

Tomorrow, all together, just like yesterday...3-2-1-GO!

Ken Davis #136, and all,

That is/was our motivation for linking to the Power Plate site, and I'm grateful from the bottom of my heart for the warm wishes on our new arrival AND this community's recognition of the value of a product that, believe it or not, competes strongly against CrossFit training for military recognition and funds. It's an enormous relief to see that this community's rxn mirrors my own. Some things are so absurd you have to pinch yourself to makes sure you're not imagining them. Thank you!!

Congratulations on the new arrival!

Congratulations from us as well. We are looking forward to meeting the newest Crossfitter.

Tariq & Norma

Coach and Lauren,

Congratulations! May God bless you all. You have certainly been a blessing to all of us.

The Power Plate doesn't even deserve to be commented on.

Got chin up bar installed in basement. Couldn't do a single damn chin up. This is hard.

Coach and Lauren

First, let me extend a belated congratulations on the new baby! (I'll be interested to see what neonatal crossfit looks like. Crossfit for new moms?)

And, Thank you for the reassurance. In many ways CrossFit is too good to be true, and I thought the posted ad was the beginning of the end. I'm glad the sun still rises in the East and sets in the West and CrossFit is still what it has always been.

Congratulations Coach and Lauren. Welcome Caitlin.

Congratulations! Coach and Lauren. May God bless your family. This is my first posting since I attended your cert in San Diego and I'm happy its regarding the newest edition. May she be an inspiration and contributor in these times the same way Crossfit has been.

light jiu jitsu class a little rolling gi and no gi. More hanging out than anything.

The powerplate...umm...all I can say is it's pathetic. Is our society truly that convenience-driven? I think I'll stick with my barbells, thank you.

Regarding the PowerPlate,

though I am not familiar with the current PowerPlates, about 5 years ago I worked at a study group looking into the effects of a similar system (Galileo http://www.galileo-training.com/en/literatur.php?t=2 )

There are some applications where this stuff works - e.g. in the "treatment" of Osteoporosis, which was the study groups main focus. It also had some merits in the rehabilitation of certain injuries.

Studies that attested increased performance in some metric useful for athletes, were usually designed in a way that it _reduced_ the measured performance of the control group, e.g. in one jumping height study, both groups had to statically stretch their lower extremities for _at_least_5_minutes_ (with a minimum of 30 seconds continuos stretch time "per muscle"), before jumping and counter movement jumping performance was measured.

From my personal experiences with the study group and the studies I read during that time, the thing is (outside of physiotherapy) one of the usual fitness industry scams... moderately useful (you have some physiological effect after all), ridiculously expensive and over hyped.

About the force/power/fiber recruitment stuff. In these measurements the plates do look good. The vibration produces a quite powerful reflexive/involuntary muscular contraction (because of the sudden passive shortening and lengthening of the muscle fibers, like the "classic knee jerk reaction" ... sorry i do not know the proper term - english is not my primary language) up to 30 times per second, so if you calculate (or better approximate) the "inner force" (as a sum of all forces created by each contracting muscle fiber... regardless of the "outward effect"), "inner power" etc. the plates do tend to come out favorably... of course this is stupid, but what would you do if you'd have to sell these things?

Regarding the PowerPlate,

though I am not familiar with the current PowerPlates, about 5 years ago I worked at a study group looking into the effects of a similar system (Galileo http://www.galileo-training.com/en/literatur.php?t=2 )

There are some applications where this stuff works - e.g. in the "treatment" of Osteoporosis, which was the study groups main focus. It also had some merits in the rehabilitation of certain injuries.

Studies that attested increased performance in some metric useful for athletes, were usually designed in a way that it _reduced_ the measured performance of the control group, e.g. in one jumping height study, both groups had to statically stretch their lower extremities for _at_least_5_minutes_ (with a minimum of 30 seconds continuos stretch time "per muscle"), before jumping and counter movement jumping performance was measured.

From my personal experiences with the study group and the studies I read during that time, the thing is (outside of physiotherapy) one of the usual fitness industry scams... moderately useful (you have some physiological effect after all), ridiculously expensive and over hyped.

About the force/power/fiber recruitment stuff. In these measurements the plates do look good. The vibration produces a quite powerful reflexive/involuntary muscular contraction (because of the sudden passive shortening and lengthening of the muscle fibers, like the "classic knee jerk reaction" ... sorry i do not know the proper term - english is not my primary language) up to 30 times per second, so if you calculate (or better approximate) the "inner force" (as a sum of all forces created at the tendon insertions by each contracting muscle fiber... regardless of the "outward effect"), "inner power" etc. the plates do tend to come out favorably... of course this is stupid, but what would you do if you'd have to sell these things?

And of course these things are pathetic, but so is the fitness industry.

WELCOME Caitlin and congratulations Lauren and Coach!

WELCOME Caitlin and congratulations Lauren and Coach!

ASG #152...perhaps you mounted your pull-up bar backwards or upside down?

As with most "get in shape fast with minimal effort" exercise machines, as well as the vast mojority of bodybuilding machines in the average gym, you'd get much more bennefit picking the machine up than actually using it the way it was designed. Congradulations on the new baby!

Congrats Glassmans!

Congratulations to the Glassmans! The empire grows.

I have used these PowerPlate machines after having a crazed secretary extol their virtues. My opinion in short: loud, uncomfortable, worthless, and can give you a good head rattling resulting in a headache. They posted the research, but apparently they did not expect anyone with half a brain to actually read the them. As others have said above, the studies are small, lacking controls, and often no better than minorly conclusive. I was amazed they even had the gall to post them. They are really going for the lowest common denominator with these things.

Fun discussion topic though.

I was going to try and say something insightful about these worthless metal beasts, but all I can come up with is that we have obviously become lazy in all too many cases, in our society, and that the creators of this thing should be ashamed of themselves. They are just as lazy, in a sense, as the people they are selling to. Creating something good and new and profitable is tough, but I don't think that means you should be proud of creating something largely useless, mostly copied, and profitable.

I will apologize if someone will show me where it helps someone do a situp, deadlift, squat, or pullup, better than practicing those movements, or as close as they can get.

They should make the clothesline aspect of it more overt by at least running up two poles with a line between them.

I read about this before and it said that is was total BS. I am sure that goes without saying.

Congradulations!!! to Laura and Greg from CrossfitHB!

I RECENTLY TOOK A POWER PLATE COURSE THAT WAS PROVIDED AT THE GYM I TRAIN IN- THE PHYSICS BEHIND THE PLATE MAKE SENSE AND WE HAVE SEEN GREAT RESULTS FOR THOSE THAT HAVE POOR MOVEMENT PATTERNS OR WHO ARE VERY SEDENTARY, HOWEVER NOTHING REPLACES HARDWORK. I WILL STICK TO THE CROSSFIT "FITNESS PHILOSOPHY" FOR MYSELF AND INTEGRATE THE POWER PLATE INTO MY CLIENT'S PROGRAMS FOR FLEXBILITY AND RECOVERY.

I think this would work great. It is over 300 lbs, and comes on an odd shape with wide contours. Dead lifting, or doing cleans with this thing would certainly make one stronger. Holding onto it would be hard due to its wide contours so grip strength would be enhanced as well. One could also just add a simple rope and harness and practice sled pulling. The potential for this machine is limited to only your imagination.

I think these people are on to something and I would expect to see this in every Crossfit gym soon.

/sarcasm

#96 re: the ROM machine. I've always thought the ROM machine was probably the most ridiculous machine ever. It looks like a torture device, costs something like $15k, claims to provide results in 4 minutes a day, provides absolutely NO scientific studies (even crappy ones) and claims that the entire fitness industry is in a conspiracy against them. At least they mentioned that intensity is the key to their machine...

Lauren and Greg,

Congratulations and best wishes with your new little one!

Patrick

Completed Camp Pendleton Mountain Warfare Training Challenge 10K run @ Bridgeport, CA today.

6.2 Miles
1,000 feet of vertical elevation gain
59:47

Congratulations!!!

It seems to me that the idea for the Power Plate is based off of some research by NASA. The problem facing Astronauts is that when suspended in a weightless environment, the body breaks down physically. This includes bone density, as well as muscle tissue. So this could be an issue for a manned expedition to Mars or Astronauts on the ISS who face extended periods of time in low gravity. The solution, I was old, was found in a rapidly vibrating plate. The Power Plate appears to be the marketed version.

Correction... "I was TOLD", not "I was old".

Congratulations Coach and Lauren. Expect to see the "tabata labor" training video out soon (push as hard as you can for 20 seconds... rest for 10 seconds).

Coach, Lauren, Blake:

Congratulations on the newest addition. Don't let the fast labor fool you regarding predictions for future speed endeavors. My second daughter came out so fast, she bruised her nose on my wife's pelvic bone.

It was the last thing she did that was fast.