August 5, 2007

Sunday 070805


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 070613.


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CCT Joey Interview - video [wmv] [mov]

Posted by lauren at August 5, 2007 8:45 AM

Perfect timing.

Comment #1 - Posted by: Caleb T. at August 4, 2007 8:05 PM

This will save a lot of time. It's three parallel bar dips for every ring dip!

Comment #2 - Posted by: Geo at August 4, 2007 8:06 PM

This one's fun

Comment #3 - Posted by: drew at August 4, 2007 8:09 PM

Oh man, what a wonderfully shot video, and what an awesome insight. I just couldn't stop shaking my head in agreement.

What job does CCT Joey have exactly?

Comment #4 - Posted by: Samuel D. Nix at August 4, 2007 8:12 PM

Great interview. Very nice comparison between CrossFit and the world at large.

Comment #5 - Posted by: Patrick G at August 4, 2007 8:21 PM

I love it.
"Suck it up! Man up! Slap your C**k and B**ls out on the table and make it happen!"
Hey, can we get a shirt made?

Comment #6 - Posted by: AlanR at August 4, 2007 8:33 PM

Amen speaking the truth once again..I love Crossfit and the people doing it.

Comment #7 - Posted by: lawman698 at August 4, 2007 8:33 PM

Bullseye, CCT Joey...couldn't have said it better myself. You can call in CAS for me anytime. ;)


Comment #8 - Posted by: tenacious "D" at August 4, 2007 8:41 PM

question. using rope loops under parallel bars woudl this function like rings for the stability aspect? otherwise is it 2:1 or 3:1 paralell to ring?

Comment #9 - Posted by: TEkev at August 4, 2007 8:51 PM

Frustration! I pulled a muscle in my neck and shoulder doing Tuesday's WOD on my 118th pull up out of 120. Haven't been able to workout or even drive my car because I have absolutely no neck rotation. Looks like a week of massage with a therapist and rest. Everyone else think youself lucky you are able to punish your bodies this week. I envy you!

Comment #10 - Posted by: bladeboy at August 4, 2007 8:57 PM

cct joey ... aka every mans new hero " im a man... i could do it... ill just be really slow at it " LMAO love it!!! great interview

~ C@ck and balls out and do it

Comment #11 - Posted by: TEkev at August 4, 2007 9:02 PM

Joey--great video. Was even funnier in person!
Bladeboy--accept it as it is and you'll be back in no time!

Comment #12 - Posted by: sarena at August 4, 2007 9:07 PM

I loved the interview and I have always feared this workout. I always rip the flesh off the inside of my thumbs on the last set of cleans but it's just another peace of skin hanging off my "crossfit hands". As if workouts with a zillion kipping pullups don't destroy them enough...

Comment #13 - Posted by: VT Dave at August 4, 2007 9:09 PM

I appreciate the workouts, but that guy's a bad combination of dumb and adamant.

Comment #14 - Posted by: lawprof at August 4, 2007 9:12 PM

I love it, Joey hit the nail right on the head with that one. It's nice to know there are other people out there who feel the same way I do about Crossfit.

Comment #15 - Posted by: Grant at August 4, 2007 9:20 PM

"I can do it, I'll just be really slow at it" love that line!

Comment #16 - Posted by: Ryan Stiefvater at August 4, 2007 9:24 PM

Joey, well said...being in the public services we are taught to be "PC" and it tends to blend into other things...Very refreshing to hear it as it should be...Hoo rah!

Nicely done!


Comment #17 - Posted by: wtp at August 4, 2007 9:24 PM

Quite a character, that CCT Joey. Nice to see he doesn't tone it down for the camera.

Comment #18 - Posted by: Ben at August 4, 2007 9:26 PM

ROFL, that interview is hilarious. I love when fellow military say it like it is, no BS involved (now if we can only get politicians to do the same). We tend to use very colorful terms, it makes for such good use of language.

Elizabeth, I can't wait to meet you in the morning, I feel a PR coming!

Comment #19 - Posted by: Angry G at August 4, 2007 9:30 PM

#9 bladeboy-

I hurt my neck last friday while doing Linda. I also had no rotation, could not drive nor get out of bed! I couldn't even sleep the first night because lying down was so painful. I used a hot water bottle and alieve which seemed to help. Hopefully you will be back to normal in a couple of days! Take care!

Tomorrow is my scheduled day of rest. Will make up Elizabeth on Monday.

Comment #20 - Posted by: nadia shatila at August 4, 2007 9:33 PM

Not sure I agree with his delivery, but I like the points that CCT Joey made in that interview. I also like #19 have a day off tomorrow, I owe a 5k monday and Linda on Tuesday.

Comment #21 - Posted by: Derek at August 4, 2007 9:36 PM

Re: CCT Joey.

Inaccurately characterizing the position or opinion of your adversary and then shooting it down is called a strawman argument. Some use it skillfully. Others just use it.

Comment #22 - Posted by: red at August 4, 2007 9:43 PM

Are these Power Cleans or Squat Cleans?

Comment #23 - Posted by: Joe at August 4, 2007 9:46 PM

let all these other Effers run their bologna lockers about "delivery" and "strawman arguments." You spoke from the heart and we hear it lima Charlie, measurable, observable and repeatable. Warriors don't worry about feelings, just facts.

Comment #24 - Posted by: John Brown at August 4, 2007 10:21 PM

Thank you to those who responded to my ZONE question. Keeping the ratio the same at a higher than recommended caloric intake is what I suspected. I coach a high school water polo, and wanted to be sure to get this right. Helped a lot. Thanks!

Comment #25 - Posted by: Chris Shore at August 4, 2007 10:33 PM

I booked a room at the benson hotel in portland for the seminar in september, anyone interested in bunking up to save some cash feel free to email me

Comment #26 - Posted by: adr at August 4, 2007 10:49 PM

"Video killed the radio star."

Forget the radio gig Joey welcome to TV!


Comment #27 - Posted by: jon h at August 4, 2007 11:02 PM

brock larson, wec welterweight challenger, plugged crossfit today in the WEC weigh ins. fyi

Comment #28 - Posted by: bear at August 4, 2007 11:16 PM

# 4

CCT Joey is a an air force combat controller. His job consists of running around with SOF and calling in close air support (CAS). He is the guy along with the A-10 pilot that all the ground guys will buy drinks for at the bar... you gotta respect anyone who decides to fight on the ground in close proximity... regardless of their military branch.

Comment #29 - Posted by: J-ROD at August 4, 2007 11:29 PM

Could not stop laughing....I sound like Siskel and Ebert...2 thumbs up for the CCTJoey Interview!!!

To me, this is CrossFit. The very human element from just some random guy named CCTJoey. But he's not a random guy...he's got strong convictions, he's hilarious, and in my opinion, dead on with his analysis of the "make-up of the people" who do CrossFit.

Tony B, whether you know it or not, you're capturing very powerful, moving testimonials in this revolution and doing a superb job with it.

I'm gonna make a "CCTJoey for President" t-shirt, and only a select few Americans (just the CrossFittter) across America will get it when they see me wearing it. This is the best community ever to belong to.

Comment #30 - Posted by: Matt at August 5, 2007 1:36 AM

For some reason, CCT Joey reminds me of Billy Bob Thornton.

Comment #31 - Posted by: freddy c. at August 5, 2007 1:44 AM

As Rx'd 5:36

Comment #32 - Posted by: Jon at August 5, 2007 2:29 AM

Great workout!

23:26, I don't have rings so I did 3 dips for every ring dip. Good Luck to all!


USMC, 2/1

Comment #33 - Posted by: CHRIS at August 5, 2007 3:30 AM


As RX'd w/ full squat clean & ring dip


Fun in the desert!

Comment #34 - Posted by: Maddox at August 5, 2007 3:36 AM

34yr old/196

As rx'd.


Comment #35 - Posted by: demog232 at August 5, 2007 3:54 AM

40 yof, 148lbs (2lbs lost of the 5 I gained on holiday!)

Scaled to my level: Parallel bar dips, 1 per
25kg (55lb) cleans. If all is well I will try 30kg next time we do this.


2k row


Comment #36 - Posted by: Cal Jones at August 5, 2007 4:57 AM

Joey is as real as real can be.I appreciate his ability to tell it how he sees it. I agree w/ it all. His passion is what stands out the most and for me thats all that matters. He's entitled to his opinion like the rest of us. Why oh why do some people who may not agree, seem to take so personally and as a result, attack him? But then again, thats life.

Comment #37 - Posted by: gina johnson at August 5, 2007 5:00 AM


as rx'd: 7:00

"Oh. And I _would_ like my undies back."
-Walter Sobchak

Comment #38 - Posted by: the dude abides... at August 5, 2007 5:12 AM

I don't want to take away anything from CCT Joey. He has a hard job. His mission statement is to work with SOF as an air traffic control (landing the planes) but not necessarily to call in close air support. This is an additional duty a CCT can have. It is called being a JTAC. The real JTACs that slug it out with the everyday Army Joe are called TACPs. I am not saying Joey isn't a badass just saying CAS isn't necessarily his job even though most CCT dudes would like to think so.

Comment #39 - Posted by: TACP_Bobby at August 5, 2007 5:17 AM

#30 I think you're describing the job of a TAC-P (Tactical Air Control Party).
Those guys do all the work and get no credit. I worked with them for 4 years at Ft Polk.

Comment #40 - Posted by: Dave at August 5, 2007 5:27 AM

Are anyone else's upper arms bruised from these ring dips? I'd say the pain from the apparatus itself is worse than the workout.

Comment #41 - Posted by: Theo at August 5, 2007 5:47 AM

K: 45# Cleans, band-assisted ring dips, 15 minutes.

Comment #42 - Posted by: mg at August 5, 2007 6:00 AM

From the CCT website...
"Combat Controllers (CCT) are ground combat forces assigned to Special Tactics Squadrons within the Air Force Special Operations Command (AFSOC). The mission of a Combat Controller is to deploy by the most feasible means available into combat and non-permissive environments. Combat Controllers are Special Tactics Operators who establish assault zones, while simultaneously providing; Air Traffic Control, Fire Support and Command and Control communications in the joint arena. Additionally, Combat Controllers expertly employ all-terrain vehicles, amphibious vehicles, weapons and demolitions. Functions include assault zone assessment and establishment; air traffic control; command and control communications; special operations terminal attack control; and removal of obstacles with demolitions. The CCTs provide a unique capability and deploy with joint air and ground forces in the execution of Direct Action, Counter-terrorism, Foreign Internal Defense, Humanitarian Assistance, Special Reconnaissance, Austere Airfield, and Combat Search and Rescue operations."

The main difference between TACPs and CCTs is that TACPs are with the grunts and CCTs are with the SOF (or alone and unafraid). CCTs also have a much bigger skillset like landing the planes and inserting by the "most feasible means available".

I'd buy either one a beer, but I was a FAC so we are brothers.

Comment #43 - Posted by: JPW at August 5, 2007 6:04 AM


I'm back! Again! One week off forced rest. Well, no more!! Now it's serious. But I started slow...

5x10reps of the following series, for time:

Push Ups
Push Ups
Sit Ups

time 6:30

Comment #44 - Posted by: M-force at August 5, 2007 6:12 AM

some of you just dont get it, cct has i closer right then wrong, yes some of his personal opinions on the off days ruffle feathers like mad, but thats the point! crossfit is designed to stressed the body and the mind, focusing on the mind on our off days by ralying in discussion about said topic. these topic are chosen by coach. dont like the topic, jump on the message board and post another article, ill read it im sure and discus it as well.

the whole idea is Mens Sana In Corpore Sano ~ a sound mind in a sound body. we are nothing without our minds and a little healthy thought and discussion goes a long way. dont whine that someones view is different then your own, mearly post that you dissagree and write your views in a none aggressive manor, crossfit gives us common ground to begin discussion, lets handle it like human beings not prepubessent jock straps!

Comment #45 - Posted by: TEkev at August 5, 2007 6:15 AM



I should have done 3:1 for the dips but my shoulder is still sore from a couple days ago.

Next time. It took 22 min last time because of all the extra dips.

Comment #46 - Posted by: Caleb T. at August 5, 2007 6:16 AM

Hey I'm stranded on travel does anyone have a good substitute for this workout that doesn't involve weights?

Comment #47 - Posted by: Adam B at August 5, 2007 6:17 AM

First time completing Elizabeth as prescribed!

Love the video!

Comment #48 - Posted by: Aaron Shaffer at August 5, 2007 6:29 AM

Alpha Male Fitness. Classic.

Telling it like it is, can't ask for anything more.

Great interview.

Comment #49 - Posted by: Gonzo at August 5, 2007 6:38 AM

FAQ states.. Clean from floor to full squat.

Comment #50 - Posted by: Tim Hamilton at August 5, 2007 6:44 AM

M/36/216 lbs

WOD modified for my old a**.

regular dips on captain chair x11
gravitron dips lifting 80% of BW x10
clean 65 lbs - x11, x10
regular dips on captain chair x15
clean 65 lbs - x15
dips as above - x9
clean 95 - x9

16 min 02 seconds

I know, I know... I'm working on it.

Comment #51 - Posted by: jnw at August 5, 2007 6:45 AM

I mean #24...

Comment #52 - Posted by: Tim Hamilton at August 5, 2007 6:46 AM

28 M/5'4"/170 lb


sub'd 63-45-27 bar dips

Comment #53 - Posted by: pocketmonster at August 5, 2007 6:49 AM


15:07 as rx'ed. No pr, this one hurt.

Comment #54 - Posted by: Sailorcrew at August 5, 2007 6:55 AM


13:30 as rx'd

another very unpleasant encounter. it's like I'm dating in my twenties (and thirties) again.

Comment #55 - Posted by: John Messano at August 5, 2007 6:58 AM


3 dips for every ring dip.


Comment #56 - Posted by: Ryan at August 5, 2007 7:02 AM

115lb.cleans bar dips
feeling old and tired this morning ,out late at a party and the beer tasted so good.

Comment #57 - Posted by: lobo at August 5, 2007 7:09 AM

More right than wrong? I'd agree with that. It's the 10% thats wrong and the summary acceptance of it by some that is telling. That 10% contains mischaracterizations and juvenile name calling.

Wheat from the chaff. Discernment is a critical skill. I'm a Crossfitter for many of the reasons he stated-because its hard, beacause it works, because it attracts poeple with a get it done mentality, because it cultivates toughness. And, of course, he has his right to his opinion and I know he's a favorite of many who read the comment section. But when someone names a demographic you're part of, distorts what you hold to be important and then calls you a pussy, some of the humor is lost.

Anyway, talking time is over 3-2-1 squat clean

Comment #58 - Posted by: red at August 5, 2007 7:11 AM


Didn't know how my calf injury would respond to cleans but completed as rx'd, although last few cleans were ugly.

21:49 PR

Comment #59 - Posted by: Rick at August 5, 2007 7:12 AM

Excellent interview. I liked the ending about "man up". He's right about it's all up to "you" and save the whining for somewhere else. I love the fact that he called a "Puss a Puss".


Comment #60 - Posted by: RTC at August 5, 2007 7:17 AM

Measurable, observable, repeatable. I too am a big fan of the scientific method. On the other hand, I perceive cognitive biases as being immensely important when it comes to perspectives of how the world IS. Back in June there was a great list of 21 biases that typically influence people, such as "confirmation bias," in which people tend to search for or interpret information in ways confirming their preconceptions.

It takes guts to tell people how you see things. It takes a measure of arrogance to present what you see as the only rational view.

CCT Joey shows plenty of humility in describing his CrossFit abilities. Most of us can't help but be humbled by seeing something like Brett's 2:19 Fran, since it's so plain to see. World views seem less subject to direct contradiction, since we have so many potentially protective biases. If we recognize our limitations in measuring and observing, then the debate can become a meaningful inquiry rather than simple CrossTalk. For that I can just tune into The O'Really Factor.

Comment #61 - Posted by: WeemsFit at August 5, 2007 7:24 AM Some facts presented to after-the-fact nay-sayers about Iraq presented to them through discourse, starting with "I thought the war was ill-advised from the beginning." ps- I was a one-tour army infantry platoon leader in OIF I and II.

"I thought the war was ill-advised from the beginning"

I will assume by "war" you are referring to the Iraq campaign. I'm curious as to your answers to a few questions:

- Did you believe in 2002/2003 that Saddam Hussein either still had the WMD previously inventoried by UNSCOM or still had a weapons production capability? If not, upon what basis was this opinion formed?

- If you believed Saddam had WMD/production capability, did you deem, post-9/11, that potential for him to use such weapons/knowledge to aid our enemies an acceptable risk?

- If you did not believe Saddam had WMD/production capability, did you expect him to again pursue such weapons if sanctions were lifted? If not, upon what basis was this opinion formed?

- Did you support UNSCR 1441, requiring Saddam to provide full accounting of his WMDs and programs? If so, what "serious consequences" other than regime change do you think would have been appropriate given Iraq's non-compliance? Do you think such lesser measures would have helped bolster the UN's and US's credibility or reinforced the impression of both as toothless paper tigers?

- Given what we now know about Iraq's bribes via the Oil-for-Food programs, do you believe major benefactors (including France and Russia) would have supported your proposed actions?

- If you did not favor forcible regime change, what was your preferred course of action vis-a-vis Iraq? Do you think we should have continued sanctions indefinitely? Should we have vetoed any UNSCR to lift sanctions?

- If you preferred a containment approach to Saddam and Iraq, discuss the effects that having an intact Ba'athist Iraq requiring prolonged military presence would have on potential military options available to counter a nuclear Iran?

Saddam was an enemy of the US and the battle for Iraq was a battle that had to be fought sometime. I think choosing to fight that battle before Iran achieved her nuclear ambitions was the right choice. I am not saying that military action against Iran is inevitable, but it is certainly a real possibility, and having a presence in Iraq from which to stage such action is a much better position of strength than having military assets tied up with containing a hostile army on the western flank of the area of operations. In fact, the stronger our military position is, the less likely military action against Iran becomes.

Realistically, there is no victory scenario in the GWOT that includes an Iran or Iraq (or probably Syria and possibly KSA) under the same political regime as pre-9/11. Our goal is to effect such changes as peacefully as possible, but we must be ready to respond militarilly when necessary. Breaking up the Taliban and denying Al Queda its safe harbor was a necessity. Likewise, it was essential to have Saddam and the Ba'athists out of power in Iraq before Iran achieved its nuclear ambitions. Neither of these were possible through non-military measures.

Comment #62 - Posted by: DMA at August 5, 2007 7:27 AM

Thursday WOD (5 km).. 29:42
guys i'm telling u running on the trendmill and actually running is totally different. When i ran the 5km i ran it at 22:40s and when i ran it around a soccer field it was 29:42. Trendmill is soft and running is what elites do.

Comment #63 - Posted by: Kajan at August 5, 2007 7:36 AM

Simulating "real" running with a treadmill is more possible using a 2% grade to account for the difference between keeping up with a moving tread and actually propelling oneself over a surface. At least that was the rule of thumb we used back in my personal training days.

Comment #64 - Posted by: WeemsFit at August 5, 2007 7:49 AM

so after posting my 'puss' effort on todays WOD I just went out and did a 2mile run ,5 x 100 yard sprints and out to the barn and did broken sets of 21-15-9 ring dips.
I keep telling myself its just over 100 days til Pittsburg,got to keep pushing.
By the way ,I really enjoyed the video with CCT joey.

Comment #65 - Posted by: lobo at August 5, 2007 7:56 AM


Not a good day at all, felt very weak!!

Only used 115# and I did bar dips, no rings yet.

21 Full Squat Cleans
30 Bar Dips
15 Cleans
20 Bar Dips
09 Cleans
10 Bar Dips

Time 17:31, will do better tomorrow!!

Comment #66 - Posted by: Damon, Sonz Decatur at August 5, 2007 8:13 AM

10:56 w/ Power cleans from floor
Can't squat,not even an air squat; pulled glute muscle.

Comment #67 - Posted by: b ring at August 5, 2007 8:31 AM

I think CCT Joey makes a really good point here: "you rob people of their liberty, which means you take away their ability to feel the need for responsibility. It's going to go down hill from there."

Which is why I don't understand why he said this, "just stay out of the streets and quit acting like weirdos at protests and everything will be all ok."

I think everything is not ok, and acting like a weirdo or whatever if just fine with me. I remember when I started doing olympic lifts in the gym years ago, I got strange looks. Then I started doing Crossfit and people just about stared. Fortunately, that didn't bother me. Now there are several Crossfitters in our gym and the management even purchased a few rubber plates for us. Unloading from overhead gets some attention, but they don't mind. People are open-minded at my gym, I think because I routinely invite others to join in. Some do.

If we really want everything to be ok, then I think we ought to really live one our nation's great fundamentals, the first amendment to the United States Constitution. Here it is: "Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances."

So speak your mind, assemble peaceably (even act weird if you want to), and call on the government's leaders to do a better job. From my way of thinking, these are among the duties of a patriot. I know there are many people here are taking on other duties of a patriot; you have my full support, because even though we might disagree on some things we are likely to agree on many others, especially such important ones at the first amendment.

Comment #68 - Posted by: Jim Evans at August 5, 2007 8:39 AM

This is my first time posting but I just have to give a shout out to crossfit... I have been doing the program for less than a month but i can already see results.
I am a Dallas TX cop and I was shot in the line of duty on Aug 30, 2006 while attempting to rescue a hostage being held inside a hotel room. As I made entry into the room the suspect shot me with a 357 glock pistol. The bullet entered my upper left leg and severed my femoral artery. Thanks to the heroic efforts of my team I made it to the hospital just in time to save my life( I needed 10 units of blood in th e O.R.). After five months of recovery I returned to duty with only lingering nerve damage and slight strengh loss. I gained quite a bit of weight while recovering at home and I havent been able to shed it until I started the crossfit program. I have almost retuned to pre shooting weight now. I tell everyone I know about the program and the benefits of this type of total body conditioning. Keep up the good work.

Comment #69 - Posted by: jbor at August 5, 2007 8:39 AM

I like it in the video when he is censored from criticizing the left wing and the liberals :)

Comment #70 - Posted by: epsa at August 5, 2007 8:49 AM

125lb power cleans
30lb assist dips x 3

Last time was 115lb power cleans, 40lb assist dips in 16:54. Improvement? Doubt I'll be able to tell until I can do it rx.

Comment #71 - Posted by: Poe at August 5, 2007 8:51 AM


135 lb full squat cleans and full depth reg dips, no rings at cabin, regular dips are just as hard as rings without little kip for me so now i know i can do sub 5 min at time...


Comment #72 - Posted by: OPT at August 5, 2007 8:51 AM


12:30 as rx'd

Comment #73 - Posted by: OSV at August 5, 2007 8:52 AM

CCT Joey, Thanks for the candor in your viewpoint. While the humor in anything is a subjective call please know that I was shaking my head yes and laughing my slow, puss-ass off. Also, should the opportunity arise please let me buy you a drink in appreciation of what you and your compadres do to protect our liberties.

Glassmans, Thanks for seeking out and "airing" the interview. A couple more of those and Rupert Murdoch will be making you an offer.

Naysayers, While I can fully respect one's right to have, voice and champion their opinions (exactly what people like CCT Joey work for) we can now clearly understand why the founding fathers felt the need for a 1st amendment to the constitution.

Comment #74 - Posted by: Granger at August 5, 2007 8:54 AM

Joey - LMAO. Funny. Nice to put a face to the name.

Those who oppose - I don't always agree with everything Joey says, but I love the guy. Heck, I don't always agree with Coach, but I love 'em, too. Kind of like your family. And for many of us, that's what these guys are.

jbor - Thank you for your service in the long blue line. I work out with a number of LEOs, at least one of whom has taken a round from a whack job and come back. Do this "CF thing" hard, brother. You will never regret it. Then lead by example and show your colleagues why they need this.

Couple days behind - probably a 5k, then Elizabeth.

Comment #75 - Posted by: Dale Saran at August 5, 2007 9:00 AM

#69 I am confident in saying that the term "weirdo" was used for the protests that are not peaceful. As a SWAT Team member who tames the WTO protests I think those are what was meant.

#70 Re-post on Aug 30th, your one year mark, and let us know if you're back to your preshooting weight.

As rx'd


Comment #76 - Posted by: RTC at August 5, 2007 9:03 AM

"It takes guts to tell people how you see things. It takes a measure of arrogance to present what you see as the only rational view."

This about sums it up for me....

I like CCTJOEY... as a matter of fact, he has proven to me directly that he has a surplus of good character.

However, summary dismissal of any opinion that doesn't fit within your current world-view blunts learning and progress.

Even worse is offering a blanket description of a number of people in this comunity as "pussies."

Most pathetic of all is being surprised when those "pussies" take it personally.... yaaaawwwnnn.

I'm going to make a pretty big assumption here and guess that most of us came acros CrossFit as somewhat of an awakening from a previously ingnorant state of mind in regards to fitness. Given that experience, it surprises me that there are so many loud voices on this forum declaring emphatically that they posess some ultimate knowledge in regards to fitness or for that matter politics. Open minds got us here, and they can do even more.

Additionally, that CrossFit is "measurable, observable, and repeatable" does not mean that it is the only way or even the best way to achieve the goal of the best all around fitness. To date, I have not discovered anything better, but that does not mean that I don't look out eagerly for that thing to arrive.

If we are honest with ourselves, it should be pretty apparent that the state of psychology, epistology, history, etc... are not nearly advanced enough to claim emphatically that any particular political system has a grasp, let alone a monopoly, on the measurable, observable and repeatable. I understand the desire to simplify the world in this manner, but it just doesn't get us anywhere.


Comment #77 - Posted by: Zach Davis at August 5, 2007 9:16 AM

sub 2:1 dips

Comment #78 - Posted by: jpf at August 5, 2007 9:18 AM

75# squat cleans. Not good on the bum shoulder...

Comment #79 - Posted by: Lynne Pitts at August 5, 2007 9:28 AM

Ooorah, Joey. I laughed hard in agreement numerous times. God bless my beloved USAF.

#69 -- I see nothing inconsistent in what CCT Joey said on this point. Just because the Constitution gives us the right to act like weirdos doesn't mean we should. Peaceful or not, these ne'er-do-well freaks who show up at so many protests aren't helping to improve society. And no one's stomping on their rights by ridiculing them. Bottom line, if you do or say stupid things, be prepared to face the consequences like an adult instead of whining like a baby (Dixie Chicks, are you listening?).

Comment #80 - Posted by: CaptainVictory at August 5, 2007 9:32 AM

N: 75# squat cleans--8:52 (pr)
J: As Rx'd, squat cleans--7:13 (pr)

Comment #81 - Posted by: Jeremy and Nicole at August 5, 2007 9:32 AM

WOD as Rx'd
First 2 rds broke into thirds
Last rd broke up 5 then 4

Next time only one break on each.

18 seconds slower then last. But this time full weight last time scaled weight to 115lbs, so I think of that as an improvement.

Comment #82 - Posted by: superg at August 5, 2007 9:46 AM

sorry time wrong
Correct time

Comment #83 - Posted by: superg at August 5, 2007 9:50 AM

13:30. Dips were bar-dips. :-)

Comment #84 - Posted by: Jonas Cronfeld at August 5, 2007 9:55 AM

Neil 21:36 Form on the cleans went to hell towards the end

James: 14:55 75lb Cleans. Jumping ring dips.

Comment #85 - Posted by: Team Lakeland at August 5, 2007 10:01 AM

46 / 180

as rx'd - first time doing 135 squat-cleans


Comment #86 - Posted by: tom perry at August 5, 2007 10:08 AM

Used what we have:


45# KB Swings
Ring Dips


Comment #87 - Posted by: tjo at August 5, 2007 10:21 AM

12:44 Sub 85 lb Clean

Comment #88 - Posted by: Hari at August 5, 2007 10:25 AM

72# cleans
Jumping ring dips
Struggled w weight but hey i did it!
Followed a little later w BS. Got new PR at 175# (fm 162)! Thats over 1.25 bw. Thabx Keith and Josh for spot and encouragement CFNYC you're the best!

Comment #89 - Posted by: sarena at August 5, 2007 10:27 AM


as Rx'd. Full Squat Cleans. Full ROM ring dips.

21:06. After round 1, my body was pretty much spent. I started SWEATING like crazy. It was weird, but I trucked on... like Brandon's bad day.

To those who got under 10:00... wow. Amazing work.

Comment #90 - Posted by: Gonzo at August 5, 2007 10:34 AM


Had to take it really easy with Elizabeth. Cleans kill me, and my form still needs work, though I think I improved today with low weights and practicing the movement.

65# Cleans
Bar dips

Comment #91 - Posted by: Theo at August 5, 2007 10:37 AM

.5 mi. walk on treadmill stretch
PC 115# x 10
135# PC partitioned
10:42 interupted

Comment #92 - Posted by: TJF at August 5, 2007 10:40 AM

The idea that crossfit is designed to be a mental workout as well (in regards to the off days) seems a little much. It seems like the majority of those here already subscribe to the right-leaning nature of the articles posted, and the "mental workout" is just bashing those with opposing views.

Maybe an idea would be to post articles with more left-leaning views, and then argue against them. That would seem like more of a workout to me.

Comment #93 - Posted by: rln at August 5, 2007 10:42 AM



Scaled the weight to 40Kg. Loved this wod!

Comment #94 - Posted by: Colm O'Reilly at August 5, 2007 10:48 AM


That was classic, and I'll thank the Glassmans' as well for airing it. If you ever get a radio show, I think it will need to be satellite.

With respect to the detractors, I'll simply say that pointing out that other viewpoints are possible, is not the same as supporting or arguing them. It is an unmistakable sign of multiculturalism (the sustained assault on common sense and historically useful notions of right and wrong that has screwed our educational system up) to think that all opinions are necessarily equal simply because they are held sincerely by their advocates.

This basic position has led to tyranny of the masses by the masses (and ironically typically benefitting small elites) historically, because it leads to action based on the will of the mob.

Not all opinions are equal, and anyone who wants to dispute Joey needs to present an argument based on facts and backed by logic. Anything short is whining.

I am in the final chapter of a horror novel, entitled "The Days of the French Revolution". It is a political history of that event still commemorated in France on July 14th, the day on which 4 forgers, a pedophile, and two lunatics--but no political prisoners--were "rescued" from the Bastille, and mob rule formally took hold.

During their "rule", there were many things done which could easily be integrated into a Steven King novel.

To dilate a tad more on leftism, that is literally where it began. At the Assembly, the conservatives sat on the right, the radicals on the left. That is where the terminology came into use.

The leftists took over, many thousands of heads rolled, they bankrupted the state further, destroyed the balance of power implicit in three Estates, and created the first Fuehrer, whose emergence was necessitated by their childish inability to manage themselves like adults.

And so it continues. As Joey pointed out, these policies never work, but they continue being proposed, not out of a genuine desire to improve the world, but an innate need for the feeling, the sense of meaning, that political activism brings. It's quite literally a religion for those without religion, who are still in need of the firm assurances of dogma.

My two cents.

Comment #95 - Posted by: Barry Cooper at August 5, 2007 10:53 AM

BW 180

As RX'd


Comment #96 - Posted by: Jason Hussey at August 5, 2007 11:00 AM


as rx'd: 15:39
previous, with 100#: 9:45.
I'm happy with the strength and form improvement.

Comment #97 - Posted by: edevine at August 5, 2007 11:05 AM

41yof, 165#
Took yesterday off, thighs felt bruised from knee cap to hip from Jason on thurs.
Ran 2.2mile outside,totally different from treadmill,even using incline on treadmill 21:48.

Comment #98 - Posted by: lisaq at August 5, 2007 11:06 AM

12 . 45 as rx'd

21 6'6 220#

Comment #99 - Posted by: TEkev at August 5, 2007 11:07 AM


56/M/187 18:50 !st time as Rx'ed all ring dips unbroken

46/F/125 23:39 42 lb. cleans

Comment #100 - Posted by: Dave and Belinda at August 5, 2007 11:11 AM

Craig 17:00
95# Power Cleans
Ring dips assisted with toes on ground

Chris 17:35
95# FSC
Rings dips as rx'd

Comment #101 - Posted by: Chris R at August 5, 2007 11:12 AM

"As Joey pointed out, these policies never work"

Joey & Barry,

Neither of you can defend this point... consider a less absolute term than "never," and you may have a leg to stand on. Otherwise, you're just chest-beating.


Comment #102 - Posted by: Zach Davis at August 5, 2007 11:17 AM

Clarksville, TN

Comment #103 - Posted by: Ken P. at August 5, 2007 11:31 AM

last Bwt:163
last time :9::31
clean 65lbs
last time 55lbs
jumping ring dips
last time 3-1 regular dips

Comment #104 - Posted by: Buela at August 5, 2007 11:31 AM

CFWU x 3 - dips (11x3 p/u)

95# cleans 21-15-9
Bar dips 42-30-18

Unsure of time, form improving

Comment #105 - Posted by: Chuckee at August 5, 2007 11:35 AM

subbed reg dips for ring dips


+ 16 lb weight vest

Comment #106 - Posted by: paulw at August 5, 2007 11:42 AM

as rx'd



I humbly understand now why 3 parallel bar dips equals one ring dip.

Comment #107 - Posted by: Tim Hamilton at August 5, 2007 11:44 AM


CFWUx3 (3 real pullups, rest were negs, no dips, one set 10 pushups)

My scaled version (especially since my cleans still suck)
21 cleans (5x45,5x50,5x55,6x60)
21 dips
15 cleans (5x65,10x70)
15 dips
9 cleans (70#)
9 dips

I didn't time it since I was so pissed at my form and working on it, but the warmup and workout together took exactly one Tower of Power album on my iPod :)

Comment #108 - Posted by: BrettL at August 5, 2007 11:46 AM

holy $%^& nice workout..

as rx'd 30-35 min

only 95 lb. cleans..

thank you coach.. I'm newer to crossfit and am seeing improvements daily.

Comment #109 - Posted by: just another chris at August 5, 2007 11:51 AM


18:51 as Rx'd. First time doing Elizabeth as written. The Power Lifting cert last weekend really helped on the cleans.

Comment #110 - Posted by: Ben S. at August 5, 2007 11:52 AM



Broken sets, otherwise as rx'd.

Comment #111 - Posted by: Steve in Chico at August 5, 2007 11:53 AM

Shoulder too sore for prescribed wod. Did the following: 42/21, 31/15, 18/9 of walking lunges with 25# plate overhead, dead hang pullups.

Comment #112 - Posted by: Norma at August 5, 2007 11:53 AM



Dips done on swivel chairs to try and mimic stability challenge of rings

Comment #113 - Posted by: Jerry at August 5, 2007 12:01 PM

I don't know if there has ever really been tyranny by the masses. It always just seems like the elites/tyrants are making claims, for example Al Qaeda and the RUF calling themselves "freedom fighters." It's even more interesting when both sides of a conflict make the claim.

From what I gather, the French path to democracy didn't go as smoothly as the U.S. or British cases because the peasants were too pissed off. So, there was a violent break and an emotional thrust to consolidate power for the "people." I don't really know the history, but that power consolidation seemed to have nasty consequences as you touched on.

I think it was cool to see the person who is Joey. Listening to his interview really fires me up to hit the WOD hard!
That said, I don't think throwing your b@lls on the line is the end-all value of Crossfit. I remember hearing in a lot of interviews praising the supportive community. As Coach says, CF isn't for everyone, but for those willing to put in the effort, there's a very tight communal bond.

I guess there is a political equivalent to both aspects. I just think that often in the political realm, the people who are struggling for that first pullup are mischaracterized as those who say "it's too hard."

Comment #114 - Posted by: Ben Moskowitz at August 5, 2007 12:11 PM

21/15/9 of:
35 lb cleans
105 lb assisted dips

Comment #115 - Posted by: AFT Mommy at August 5, 2007 12:14 PM



Used 115# for squat cleans and ring dips.

Comment #116 - Posted by: Holbie at August 5, 2007 12:17 PM

No rings so had to go thrice with bar dips:

21-135 lbs Clean
63-Bar Dips
15-135 lbs Clean
45-Bar Dips
9-135 lbs Clean
27-Bar Dips

Felt like I could've shaved off a few minutes if I had actual rings for dips >:0 but don't worry Elizabeth I still love ya...

Comment #117 - Posted by: Kurt at August 5, 2007 12:30 PM

23:51 95lb cleans

Comment #118 - Posted by: Damon at August 5, 2007 12:31 PM

As Rx'd
I couldn't justify scaling it since I knew I could eventually get it done as Rx'd. After awhile, the front squat was the limiting movement. Many times I thought I wouldn't make it but always did.

Great interview Joey! I forgot to say it before. There are only a few people whose posts I enjoy enough to read every word of and Joey is one of them. That said, he is on my list of people I wouldn't recommend to be Secretary of State. Sorry brother.

Comment #119 - Posted by: JPW at August 5, 2007 12:32 PM

To BrettL comment #109

Was it their live in Oakland, CA CD? Cuz that CD flat out kicks!

Comment #120 - Posted by: Kurt at August 5, 2007 12:33 PM

#70 jbor: congratulations on the outstanding comeback--it's good to see you regaining your previous strength and shedding the extra pounds. Keep up the good work!

CFWU x3 (10 reps minus dips)


Brand X "puppies" mod of

21-15-9 reps of

Dumbbell cleans with 20-pound dumbbells
Bar dips (assisted with feet on chair allowing FROM with partial weight assist)

Time: 15:29 (time approximate since I stupidly forgot to set my watch until the beginning of the second set--added 7 minutes to my time for the last two rounds since I was "fresh" in the first set and blasted out the first 9 cleans without stopping at all).

Starting to "get" the proper movement for the clean--practiced with very low weight dumbbells prior to starting actual workout. Tried bench dips, but felt they were much too easy--the assisted bar dips are much harder and closer to the real deal.


Comment #121 - Posted by: Doc Jennings at August 5, 2007 12:33 PM

#70 jbor: congratulations on the outstanding comeback--it's good to see you regaining your previous strength and shedding the extra pounds. Keep up the good work!

CFWU x3 (10 reps minus dips)


Brand X "puppies" mod of

21-15-9 reps of

Dumbbell cleans with 20-pound dumbbells
Bar dips (assisted with feet on chair allowing FROM with partial weight assist)

Time: 15:29 (time approximate since I stupidly forgot to set my watch until the beginning of the second set--added 7 minutes to my time for the last two rounds since I was "fresh" in the first set and blasted out the first 9 cleans without stopping at all).

Starting to "get" the proper movement for the clean--practiced with very low weight dumbbells prior to starting actual workout. Tried bench dips, but felt they were much too easy--the assisted bar dips are much harder and closer to the real deal.


Comment #122 - Posted by: Doc Jennings at August 5, 2007 12:34 PM

i don't understand why ring dips are worth 3 times more than bar dips... there's certainly an element of stabilization that one loses with rings, but 63 bar dips is just a huge increase in the amount of work one has to do.

MAN i wish i had some rings.

Comment #123 - Posted by: Nick S. at August 5, 2007 12:36 PM

I was imagining CCT Joey calling me a "puss" and taunting me in his baby voice during my workout today. It made me push harder. LOL

Comment #124 - Posted by: Ob at August 5, 2007 12:36 PM

105# clean (up 10 from prev, which was up 10 from prev.)
ring dips unassisted


Previous "Elizabeth" done with 95# in 14:40. It's just amazing how much difference 10# makes when you are as inexperienced as I am.

WOD done with son Dan who will post later.

Comment #125 - Posted by: bingo at August 5, 2007 12:39 PM

11:20 as prescribed with split cleans.

Comment #126 - Posted by: Sam L at August 5, 2007 12:42 PM

There seems to be a useful distinction between the belief that all arguments as equally valid and noting that every perspective is subject to bias. The best we can do is hypothesize, test, and retest, recognizing that getting at the TRUTH when it comes to the world is not entirely possible. The stronger arguments tend to hold up to scrutiny. Others seem to survive based more on their convenience and marketability.

Engaging in serious inquiry with others who perceive the TRUTH as elusive can be a lot of fun. After all, the game can then be about learning rather than defending views from "attack."

Unfortunately, much of what I hear, see, and read comes from people intent on describing how something or somebody else IS, often in a single word or phrase. It's pretty challenging to conduct much of an inquiry when somebody is handing out a bunch of proclamations, such as that those with other ideas are pussies, unpatriotic, etc.

Comment #127 - Posted by: WeemsFit at August 5, 2007 12:43 PM


21-15-9 rounds of 65# clean, bar dips self-assisted with feet

Time - 17:40. Last time, 24:00 with 60# cleans. Cleans were done from the floor and felt much stronger, though sometimes I didn't drop under the bar properly. At least I was doing well with catching the bar. Last time, my forearms got tired during cleans, which limited my performance. I didn't have that problem this time.

Comment #128 - Posted by: Rydain at August 5, 2007 12:46 PM

Quick question about subbing bar dips. I usually do 3:1 as per the FAQ, but was wondering if there is a "prescribed" weight to add to do 1:1? I was thinking about throwing on a 40 lb or so weight vest and cranking them out 1:1 but don't know if this would be a fair sub.

My bodyweight is 215 if the weight vest should be based on a percentage of bw.

Comment #129 - Posted by: Corey at August 5, 2007 12:56 PM


as rx'd:

Previous best time was 9:51.

Comment #130 - Posted by: CPT Eddie at August 5, 2007 12:57 PM

First time ever Elisabeth. Did bar dips substitution 1:1 (thats plenty for me).

Time 20:24.

Form was really horrible on cleans, hopefully that will get better with time.

Comment #131 - Posted by: Johan, Sweden at August 5, 2007 12:58 PM

Just finishing up my first month of Crossfit, and WOW what a difference. My Chief turned a few of us onto CF here at our department, and I have to say that it is exactly what I've been looking for (funny how you sometimes don't know what you're missing until it shows up and smacks you in the face).

"Jason" was the first WOD that I couldn't finish, and perhaps not coincidentally, my first meeting with Pukie. Anyway, IMHO the off days do get a bit too political at times, but I loved CCT Joey!!! He hit the nail right on the head, very refreshing to hear something other than the standard left wing drivel.

Soap box aside:
as rx'd
14:11 (subbed 3x parallel dips for the rings at 63,42,21).

Comment #132 - Posted by: AK Cop at August 5, 2007 12:58 PM

first post.
WOD as rx'd
after running UofA stadium + kettlebells

Comment #133 - Posted by: jim at August 5, 2007 1:03 PM

5:07 with power cleans. Due to some overindulging last night and a desire to shake-up my Elizabeth I opted for the power cleans so I could burn through it faster and work on consecutive cleans. So from this I found out that a 5 minute Liz with mods hurts just as bad as an 8:30 min as rx'ed Liz...

21 cleans at the start then 5,5,5 in the middle and 6,3 for the last. Rings were swinging wildly which threw me off at least twice but I burned through them waaay faster.

Post-Some TGUs but I'm hurting and we've got company so I have to split.

Comment #134 - Posted by: gaucoin at August 5, 2007 1:08 PM

Neil(50) & Ellie(52)

Thurs 2nd

Neil & Ellie

"Cycling Cindy"

Cycle 1500 mtrs + 3 laps of

5 pull ups
10 push ups
15 squats

5 complete cycles in 32.30.

Sat 4th

Neil & Ellie

Run 400 mtrs + 5 reps of each with kettlebells. Neil 2 x 12 kgs: Ellie 2 x 8kgs

Sumo deadlift
Hang power clean
Racked squat
Push press
Over shoulder squat
Knees to elbows (10 reps)

7 complete laps in 32.38

Sun 5th

Modified " Elizabeth" 21:15:9


Power clean 55 kgs
Ring dips



Power clean 30 kgs
Ring dips (floor touch between each rep)


Have a good one.


Comment #135 - Posted by: neilfit at August 5, 2007 1:09 PM


Not as rx'd:
135# cleans, not from the floor because I didn't pay attention to the proper form.

30 lb. weighted dips 1:1 which are great for mid- calf exfoliation (skin removal to red meat)


#70, way to go. Great comeback.

Joey,,, unbelievable man. Maybe next time you could tell us how you REALLY feel. lol
Great interview.

Comment #136 - Posted by: ProPain at August 5, 2007 1:12 PM


Actually it was. How'd you guess? :) Great freakin' workout music (you just have to skip the ballads :)


Comment #137 - Posted by: BrettL at August 5, 2007 1:17 PM

With the recent buzz on 300 DVD some friends are talking about the "300 Workout". Anybody here know anything about Gym Jones website.....seems they have taken a page out of coaches book and made it there own on the coattails of the movie....just curious if anyone knows if this guy got his ideas from CrossFit?

Comment #138 - Posted by: Mike at August 5, 2007 1:17 PM


sub 40# dumbbells and 3:1 bench dips


Comment #139 - Posted by: Jarod at August 5, 2007 1:21 PM

Joey- I thought the interview was good

sub'd 63-45-27 bench dips because of equipment shortage
65lb Cleans
Time: 14:55 (Pretty sure PR)
all sets broken

sub'd 63-45-27 bench dips because of equipment shortage
45lb Cleans
Time: 17:18
all sets broken, clean form poor on half of them

1st time Elizebeth, sub'd 63-45-27 bar dips (assisted)
135lb cleans
Time: 9:41
all sets broken
Poor form more like a power clean


Comment #140 - Posted by: jknl at August 5, 2007 1:29 PM

BWT 265 - ~ 21:00 no watch based on wall clock.
135 PCL
3:1 bench dips...all sets broken. 2nd. WOD. 5K row this AM.

Elizabeth must not be one of my favs...i had to go back to 08.02.06 to find the last time i did this.

Comment #141 - Posted by: BBH at August 5, 2007 1:33 PM

as rx'd: 13:47

Comment #142 - Posted by: Troy Hupp at August 5, 2007 1:33 PM

Joey, #96, before one gets too pissed off about the tyranny of the masses, don't forgot that tyrannical mass voted in our current president and vice-president. Their first victory was amazingly close and there wasn't a violent revolution, before, during or after the voting stopped. That's how a democracy is supposed to work.

Denigrating how the system works, then calling for one-way of doing it...well in Italy in the 1930's they called it Fascism, which tends to include a belief in the supremacy of one group, a contempt for democracy, an insistence on obediance to a powerful leader and an approach that favors emotion.

But hey, don't take my word for, check out it for yourself.

Comment #143 - Posted by: Jim Evans at August 5, 2007 1:33 PM

WOD Sunday 070805 okiedb

CF warm-up x 2 (15 reps - minus dips)
3k Row warm-up *TIME = 13:29*

asRXd **TIME = 12:20**

5 Minute R+R
CrossFit WEAK Areas/Train –Up following *Perform each train-up exercise in a rotation fashion going from one to the other until 3 sets complete*
3 sets Max Reps 155lb cleans = 8, 5, 7
3 sets Max Reps regular DIPS = 12, 12, 10
3 sets Max Reps parallette Push-UPS = 15, 12, 15
3 sets 20 ab-mat sit-ups
3 sets 25 twisting crunches

Any comments or suggestions
Train smarter, harder, functionally, more intense, and achieve form/technique perfection! CF/RLTW
okiedb OUT

Comment #144 - Posted by: okiedb at August 5, 2007 1:35 PM

m/33/5'9"/175-[96 days since CF Columbus Ohio]

21 Cleans at 105lbs
63 Bar Dips (sub)
15 Cleans at 105lbs
45 Bar Dips (sub)
9 Cleans at 115lbs
27 Bar Dips (sub)


Comment #145 - Posted by: EnDeR at August 5, 2007 1:38 PM

Power cleans
Bar dips 63-45-27

Comment #146 - Posted by: chris l at August 5, 2007 1:43 PM

WU: 30 Pull-ups, 50 push-ups

Cleans, 95lbs
Dips, BW

Definitely need to increase weight on Cleans next time.

Comment #147 - Posted by: Jamie Maillet at August 5, 2007 1:44 PM

first day crossfit

male 26 180 lbs

crossfit warm up x3

wod: cleans as RX'd
ring dips modified with toes behind body touching floor


Comment #148 - Posted by: ATC at August 5, 2007 1:44 PM


cleans with 105#

assisted bar dips 1/1, not good enough yet for rings or 3/1 sub


Comment #149 - Posted by: Dan White at August 5, 2007 1:45 PM

Sunday musings (Joey made me do it. Really)...

It's still a thrill to work-out with my son.

rln #94:
"The idea that crossfit is supposed to be a mental work-out as well seems a little much..." You know, I really think I disagree with that. The intellectual challenge of staying up with Dale, Apollo, Joey, Jeff Glassman, Barry, Coach, Hari, anon, et. al. is equal to the physical challenge posed by "Fran".

Tiger Woods and Rory Sabatini in the final group at Firestone. Can Sabatini back up his "I like the new, beatable Tiger Woods" comments head-to-head?

The "Heir" (also known as the mayor) is off to college in a couple of weeks. "Lovely Daughter" took her first solo plane flight ystd. The "Spare" looks like he may start at cornerback on the varsity as a 148# sophomore (yikes). A couple of months ago someone (Nadia?) mentioned a first-born graduating. Coach just sent his son off to the Navy. I know it's the normal progression and all (cue "circle of life" soundtrack), but each new stage of this parenting gig is terrifying.

90% correct! Hmmm...I think that's pretty good for anything other that surgeons, precision ordinance, and my accountant, don't you?

With another HS graduation party in an hour or so our streak of weekend nights without the need to cook extends to 10.

Agree or disagree, it's really pretty cool to put a face to the name, to see who else is sitting at the CF table. It's also pretty cool for those of us not in the military to hear (unfiltered) from our Soldiers, Sailors, Airmen, and Marines. That mike is pretty seductive, eh Joey? I enjoyed every minute. Thanks for the chuckle.

See you tomorrow. Thanks for inviting me, Coach.

Comment #150 - Posted by: bingo at August 5, 2007 1:48 PM

19 mins as rx'd

Comment #151 - Posted by: Nick G at August 5, 2007 1:51 PM

Ref Mike #137:

Crossfit is indeed referenced on the Gym Jones website and indeed is a very similar type of training methodology.

I have noticed certain differences and remain neutral as I often switch between the two sites for variation on a theme. Crossfit seems to be more community orientated and inclusive of all abilities working towards a common goal. Gym Jones is balls to the wall, all or nothing every time and may seem to some to be more exclusive or elitist. My perspective may be somewhat different to others as I have done some of the Gym Jones stuff full bore intensity and respect it hugely (as I do Crossfit).

In defence of Gym Jones and Mark Twight though, he is very explicit about the aims of the Gym Jones project, what, why and how if you scrutinise his site.

To summarise, both Crossfit and Gym Jones use a combination of high tempo circuits, olympic lifting, gymnastics and quality calisthenics to elicit a broad adaptational response over all energy systems and areas of speed, power, stamina, lactate threshold anaerobic infinitum.

Crossfit appears to have been formed a couple of years prior to Gym Jones so I think it is fair to say that Mark Twight has incorporated the Crossfit system into his methodolgy whilst adding other ideas from particular areas of expertise and experience and tweaking things to suit the specific aims of his athletes.

If you can complete workouts from both Gym Jones and Crossfit then you will be headed in the right direction.

"300" is merely a test session like any of the hero/girls WOD's and should be approached as such, people seem to have the impression that this was a routine religiously followed by the cast of the movie, to quote Coach Glassman "Routine is the Enemy" The cast of that movie will have trained in a crossfit type way with dietary restrictions to achieve the required physique for the period of shooting. The stunt crew are probably better as role models as those guys are functional athletes who use their bodies as tools of their trade.

Sorry to bore you with my ramblings but I hope this addresses your questions.
'Pain is Temporary' Hands healing slowly.

Comment #152 - Posted by: firemanben at August 5, 2007 1:54 PM

CCT Joey, your kind of lewd, but I like ya.

Comment #153 - Posted by: Alex at August 5, 2007 1:59 PM

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Clean 65lbs x 10.

Clean 115lbs: 5,2,4,2,2,2,2,2 – 2,2,2,3,2,4 – 2,2,3,2
Ring dips: 12,5,4 – 15 – 9
Time: 27:07
Foam roll after

Compared to 070613: 14:09 w/95lb cleans

Comment #154 - Posted by: Sesoku at August 5, 2007 2:04 PM

full squat cleans as rxed
did double the # dips on the dip bar

18 mins.

Comment #155 - Posted by: EJ at August 5, 2007 2:06 PM

Power cleans

CCTJoey, appreciate you speaking your mind once again.

Comment #156 - Posted by: gordo at August 5, 2007 2:10 PM

As Rx'd

Time: 24:03...previous time on 1/26 was 27:26

After looking over the other times posted I've determined y'all are just freaks. It's either that or my asthma keeps me from posting sub 15:00 times.

Comment #157 - Posted by: Don King at August 5, 2007 2:12 PM

Tim: as rx'ed


pre: full ROM HSPUs

post: HSPUs

Comment #158 - Posted by: Tim T at August 5, 2007 2:17 PM

Good call CCT.

This workout with hang cleans, going to start with the powerclean or squat clean.

w/hang clean 4:38

Comment #159 - Posted by: JohnC at August 5, 2007 2:19 PM



135lb Cleans
bar dips x 2

Comment #160 - Posted by: Ron at August 5, 2007 2:20 PM

Subbed and scaled:

Cleans 105 lbs
Dips - normal straight ones


Comment #161 - Posted by: Hale at August 5, 2007 2:26 PM


WOD w/ powercleans at 120#, otherwise as Rx'd: 22:01

This is my first "Elizabeth". I approached with trepidation as the last time I did cleans (at 145#) I badly tore a muscle in my lower back. The injury was the result of bad technique. So for today's WOD I decided to lower the weight, slow down and really work on the technique. I am glad I did, my time suffered, but I really felt my skill at the clean getting stronger throughout the evolution. I am looking forward to the next "Liz" being faster and heavier. Coach, thanks for the great exercise demo videos, it really helped me work on this movement without a trainer.

Comment #162 - Posted by: perry k at August 5, 2007 2:35 PM

95lb cleans, self spotted ring dips
21-15-9: 7:06

Tried 135, just not there yet.

Comment #163 - Posted by: derek at August 5, 2007 2:45 PM


Comment #164 - Posted by: spike at August 5, 2007 2:47 PM

as rx'd but not sure about the cleans

Comment #165 - Posted by: Nolan at August 5, 2007 2:47 PM

As written... 11:05

Comment #166 - Posted by: Mel Jenkins at August 5, 2007 2:52 PM

65# clean
1:1 Regular dips
I also have a problem remembering how many reps I've done and today it even extended into what exercise I was doing! While bringing the bar up to do a hang clean, I quickly remembered I was doing full cleans. Unfortunately, I wasn't graceful enough to pull that maneuver off and so, I landed rear first on the floor...yes, I'm just that awesome!

Comment #167 - Posted by: Ashley at August 5, 2007 2:55 PM

42yom / 148

CFWU x3 x15 (-Dips)
WOD - Elizabeth as rx'd - 3rd time for this one Last time 13:54
Time Today - 10:31

Practice on the full squat cleans has really given me confidence with this lift. 135# is still heavy for me but I got through it with smaller breaks this time. Ring dips were no problem.

Post - GHD Sit-ups, bar muscle up practice got three MU today a first for me. I had the bar at wrist height and pushed with feet a bit but I think it was more of a psycological push and not that helpful with the exercise itself although I could not string anymore than one in a row. Also performed walking two handed kettlebell swings, one arm swings, and Waiter walking lunges with kettlebell overhead.

Comment #168 - Posted by: mhlane at August 5, 2007 2:56 PM


95# squat cleans 21-15-9
bar dips 30-20-15


Comment #169 - Posted by: ldemarco at August 5, 2007 3:01 PM

first time with Elizabeth as rx'd = 14:35
previously I have been 18+ minutes with 121# full cleans and last time was 10:41 with 135# power cleans. I'm very happy to have gotten it done as rx'd but greatly need to get more comfortable with the uncomfortableness of multiple rep cleans regardless of the load. I may have managed 2 consecutive once or twice but a majority singles.
Onwards and upwards.
Pre: cfwu x 2, bwu x 3
Post: push jerk practice with 65#

Comment #170 - Posted by: Intent at August 5, 2007 3:01 PM

as rx'd with rings. cleans floor to rack, not much dip to catch


cleans-1.52m 2 sets
ring dips- 1.49m 2 sets
21-split- 3.42m

cleans-2.26m 2 sets
ring dips-1.56m 2 sets
15 split-4.22m

cleans-1.24m 2 sets (6,3)
ring dips- .5m (50 seconds)
9 split- 2.14m

Total 10.19m
Previous try: 19.22m

I don't know what's going on, but I'm cutting time like nobody's business. Probably because I didn't try to catch the cleans in a full squat, but basically caught them as high as I could in the "pull" phase. Legs finally getting over "Jason" and his squats.

Comment #171 - Posted by: kevin c at August 5, 2007 3:02 PM

8:56 as rx'd
Split at 7's, 8's and then 9.

Comment #172 - Posted by: Matt Hehn at August 5, 2007 3:06 PM



WOD as rx'd:


Last time was 6:20ish, but performed hang cleans rather than full cleans.


Comment #173 - Posted by: Travis H at August 5, 2007 3:08 PM


21-15-9 reps of:
Clean 135 pounds
Ring dips

Comment #174 - Posted by: Alfie at August 5, 2007 3:09 PM

32 m, 195 lbs

CFWU x 3 (assisted pull-ups, you'll see why)

I did "Jackie" instead of "Elizabeth" because I haven't done "Jackie" yet:

1000m row, no problem
45 lb thruster, broken sets (25-15-10)
Kipping pull-ups, broken sets (8-7-8-7)


is that good?

Comment #175 - Posted by: dragoon at August 5, 2007 3:13 PM

9:43 as RXed

Comment #176 - Posted by: Mark at August 5, 2007 3:21 PM



21-15-9 reps of:
Clean 95 pounds
Time 12:20

Comment #177 - Posted by: Andrew Wil at August 5, 2007 3:24 PM



21-15-9 reps of:
Clean 95 pounds
Time 12:20

Comment #178 - Posted by: Andrew Wil at August 5, 2007 3:24 PM


They did not work in Revolutionary France, National Socialist Germany, under Bismarck when they were first rolled out, in the Soviet Union, Cuba (or anywhere in Latin America), in China, North Korea, Yemen, any of the former Eastern Bloc countries, or anywhere else lacking substantially complete cultural uniformity.

What would be your examples of where they work? Would France be a good example? How about Germany?

If you look at a country like Norway, there are less people there than in New York City, almost all of them possessing a uniform cultural and ethnic heritage. The value of this is it makes the generation of agreement much easier, and I will offer the concession that social programs with which everyone agrees are far less injurious than those imposed by a slight majority on a slight minority.

American society is much more complex, as are Germany and France. And if you want to get into the ills of those latter two nations, I'd be happy to go there.

If there is some other socialist paradise I'm somehow overlooking, please point it out to me.

Comment #179 - Posted by: Barry Cooper at August 5, 2007 3:38 PM

Tin Lizzie (115# cleans, 1/1 50# weighted dips) in 23:10. After foolishly marinating myself yesterday with Brandon's Bad Day, this one cooked me even as scaled. The beat(down) goes on. Thanks Coach! BW:176 Y/A:58

Comment #180 - Posted by: john wopat at August 5, 2007 3:41 PM

Power clean
ring dips

Comment #181 - Posted by: ut steve at August 5, 2007 3:49 PM

Great interview, the kind of guy I want covering my back in "the jungle."

Comment #182 - Posted by: john wopat at August 5, 2007 3:54 PM

AM: 2000 yd straight freestyle swim 37:11
PM: Elizabeth (scaled down)
30# db cleans
bench dips
first time I completed workout with cleans and probably spent 25 minutes watching demos and practicing with a broomstick.

Thank you Crossfit

Comment #183 - Posted by: Dave at August 5, 2007 4:04 PM

cfwu normal minus dips

cleans broken 7 7 7, 5 5 5, 6 3
dips with 25# weight belt 21 15 9
kettlebell swings 50# 21 15 9 to make up for no rings

15 minutes on the button

Comment #184 - Posted by: Angelo 36/250/xfit feb '07 at August 5, 2007 4:08 PM



Comment #185 - Posted by: John D. at August 5, 2007 4:22 PM

"socialist paradise"

Venezuela? The only problem is that Chavez is consolidating power and stifling opposition. The opposition is the upper and middle classes and the elites. Barring that, there's a bit of cool stuff going on.


I had a looong warmup featuring the CFWU x3, Burgener-style WU with cleans, and empty bar practice.

Pack scaled : 90lbs clean + 2x bar dips

Please check out the Digital Coaching section later to tell me how I suck at cleans, and for a bit of laughter not directed at me :-)

Comment #186 - Posted by: Ben Moskowitz at August 5, 2007 4:25 PM


Second time doing cleans. Form better than when I did Linda on July 27, but LOTS of room for improvement!

Comment #187 - Posted by: RJF at August 5, 2007 4:25 PM

re #164, ran 3 @ 22:23 on the way home

Comment #188 - Posted by: Derek at August 5, 2007 4:29 PM

First time with 135 # for all cleans
rings dips

Comment #189 - Posted by: jef at August 5, 2007 4:29 PM

Subbed 95 lb full squat cleans.


10 lbs more and about 6 minutes longer.

Comment #190 - Posted by: mas at August 5, 2007 4:32 PM

Nice work, Trevor, on your first Elizabeth as rx'ed!

Comment #191 - Posted by: gaucoin at August 5, 2007 4:39 PM

Got closer to prescribed weight on this one....

regular dips


Comment #192 - Posted by: tedw at August 5, 2007 5:03 PM


CFWU(w/o dips)x3 (6:24)
21 135# HPC's
62 dips
15 135# HPC's
45 dips
9 135# HPC's
27 dips


Comment #193 - Posted by: bylam at August 5, 2007 5:07 PM

45 yom 201

135 cleans/ bar dips 21-15-9

Comment #194 - Posted by: Kevin McClellan at August 5, 2007 5:09 PM

So has the question been settled? Which is better? Do the WOD as rx'd and accept a longer time frame? OR....scale the weight back so you can blast through it? Assuming one has decent, acceptable form and technique. As for me I chose to stay with 135# and I picked up the bar from the floor and caught it in a full squat every time. Of course, my sets were broken up. Just curious for some feedback on that.

Comment #195 - Posted by: Tim Hamilton at August 5, 2007 5:10 PM

285#/43 yom

Elizabeth: sub 165# Squat Cleans and jumping ring dips (rings at arm pit height, jump and hold for a count in front support).


I'm still sweating 3 hours later.

Comment #196 - Posted by: Kegger at August 5, 2007 5:16 PM

Time: 10:50
Age: 46 bdywt: 195

Did full cleans on the first 21, then switched to PC's. Hard to squat clean "only" 135. I like to pull as high as I can, and with "only" 135- seems more natural to PC it. First WOD back from vacation and I was feeling it.

Comment #197 - Posted by: Tony Springman at August 5, 2007 5:21 PM

bar was 125# instead of 135#


Comment #198 - Posted by: gbk at August 5, 2007 5:21 PM

8:47, regular dips, 60kgs. PR.

Comment #199 - Posted by: Matt Townsend at August 5, 2007 5:23 PM

Time: 15:30
Age: 36 Bdywt:245

Comment #200 - Posted by: Hoot at August 5, 2007 5:23 PM

As Rx'd
Time: 9:41

Comment #201 - Posted by: HarryHogg at August 5, 2007 5:24 PM

As Rx'd 14:04

Comment #202 - Posted by: Jay at August 5, 2007 5:33 PM

37 yom 195

As rx'd


All sets broken. Still working on form on both.

Getting better on rings and feeling stronger on cleans.

One question though cleans are from the floor each rep right? That's the way I understood it from Coach's video. Could someone set me straight?



Comment #203 - Posted by: luc3504 at August 5, 2007 5:36 PM


Comment #204 - Posted by: FBC at August 5, 2007 5:42 PM

32 yom, 5'10", 190 lbs..

Subbed 95 lbs clean, and bench dips x 3...

time: 11:56

Comment #205 - Posted by: layman at August 5, 2007 5:43 PM

"crossfit is alpha male fitness"

Comment #206 - Posted by: Laurent at August 5, 2007 5:47 PM

M 34/5'4"/150
First time with Elizabeth. Only had 125 lbs to work with, otherwise as Rx'd.


I enjoyed the interview, regardless of whether I agree or disagree with Joey. He's one of the characters of this community and he continues to add something on a regular basis, whether it's comedy or controversy. It's nice to have the variety of videos that are given to us on this site: exercise demos, lecture clips, interviews, CrossPit, etc.

I remember as a child, adults in my family telling me I should try to learn at least one new thing every day. I find that you can usually do so on this site. Thanks everyone.

Comment #207 - Posted by: Motomouse at August 5, 2007 5:48 PM


subbed 3:1 bar dips

Tweaked my ankle yesterday so I could not do a full squat on cleans. Did a half squat instead, felt harder to me since I could not pull myself under bar.

Comment #208 - Posted by: Corey at August 5, 2007 5:51 PM


WOD: slow. felt very sluggish. scaled to 95lbs., 1:1 bench dips. yuck.

Maybe I overtrained. All systems seem normal, but mentally I've been out of the game. I'll try again tomorrow.

Comment #209 - Posted by: c-sco at August 5, 2007 5:57 PM

Clean 135 Pounds
Bar Dips


Comment #210 - Posted by: B. Rhaly at August 5, 2007 6:02 PM

#196 Tim Hamilton

IMHO you should try to make that call yourself based on addressing your weaknesses. For myself, 135# cleans are approaching body weight, but (for that very reason) I stick with prescribed routine. The way I see it, I may have an advantage over some when it comes to speed and endurance, but I will always be weaker (in terms of simple "Baby Huey" strength) than a 250# dude who doesn't Crossfit, etc. So I opt to take longer and focus on gross strength building and gaining weight. I still burn through as fast as possible, but the higher weight means more broken sets.

Comment #211 - Posted by: bylam at August 5, 2007 6:02 PM


full squat cleans @105#
weighted dips@ +10#


Comment #212 - Posted by: Ben CFC at August 5, 2007 6:03 PM

21-15-9 of
135 lb. Clean
Ring Dips

I did:
95 lb. Cleans
Bar Dips

No watch, just completed.

John West

Comment #213 - Posted by: John West at August 5, 2007 6:09 PM

as rx'd 8:38

Comment #214 - Posted by: tmatheson at August 5, 2007 6:20 PM

#144, you are ignorant. Read a book on the French Revolution. It is the prototype of all modern leftists autocracies, all of which are purportedly governed by the "workers" (the modern incarnation of the French sans-cullottes), for the workers, and which use means which wind up killing masses of workers, and making small numbers of Party members wealthy. Read up on Stalin and Lenin. Read up on Goerrings wine collection, gathered from stolen loot, like most German revenue, since the Socialist policies of the Third Reich were unequal to the task of feeding Germans. That is why they intentionally starved millions of Russians.

Since Stalin was doing the same thing--he was stealing from the Kulaks--one can understand the modern Russian fondness for vodka and nihilism. Stalin, of course, was far more proficient at mass murder than Hitler ever was. Hitler was an amateur. Both were, however, in charge of Socialist groups purportedly governing for the People. Both had congresses that met when they needed them to, and both talked constantly about their concern for the common folk.

The difference between them and the United States ought, I would think, to be obvious. We do not allow--Bush at least does not allow--public policy to be dictated by mass marches, opinion polls, or other means of intimidation. The French did, and so did Hitler's predecessors. The SA--who were supposedly "the People" put him in office. When mobs rule, bad things happen. This is historical fact.

Bush will serve his current term, then leave. This is how it ought to be, and his unexpressed but evident disdain for those who mistake violence of expression for force of argument should not in any respect be taken for anything other than personal integrity, and the vindication--not the overthrow--of our democracy.

Comment #215 - Posted by: Barry Cooper at August 5, 2007 6:20 PM

wow!! i couldnt finish this 16 and just starting crossfit back up and i was wondering if there is something i can do to work up to the wod's...because i cant lift alot of weight and am trying to build up my cardio..and i really want to do crossfit!! any suggestions?

Comment #216 - Posted by: kylie at August 5, 2007 6:25 PM

My legs are still extremely sore from yesterday (did last Thursday's WOD which included the 250 squats, not the 5k), it hurts to sit down and stand up. So, I didnt want to do today's clean (which includes a full squat in the motion).

Thus, here's my substitute wod:

21-15-9 reps for time of:

press (something heavy to sub for the heavy cleans)
knees to elbows
pushups (actually did 3:1 pu/ring dip ratio - 63, 45, 28 reps)


After the first round, the press became a push jerk as it became too heavy to press alone (was able to use minimal squat). Great workout!

Comment #217 - Posted by: Grund at August 5, 2007 6:30 PM

as rx'd
41yom 190

Comment #218 - Posted by: poidog at August 5, 2007 6:35 PM

10:23 @ 115#

Comment #219 - Posted by: broot at August 5, 2007 6:36 PM

as rx'd but w/power cleans

Comment #220 - Posted by: Alec M/45/175/73" at August 5, 2007 6:40 PM

#216 Kylie,

At your age you should be checking out the Crossfit Kids site. There is some quality information, and some outstanding athletes there.

Or, check out the Brand X website for scaled versions of the WOD: (WFS)

Comment #221 - Posted by: Gonzo at August 5, 2007 6:41 PM

#217 Kylie,

Boy 'o boy, am I jealous of you. If only to be 16 and just starting CrossFit! You are in a position to achieve an elite level of fitness that will serve you well in any sport or endeavor that you choose.
My recommendations for a complete newbie:

1. Read, with discernment, every word of this site beginning with the Start Here! tab on the main page, moving to the FAQ's, and watch the videos and slide shows for examples of perfect form.

2. When you start the WOD's, tomorrow I assume, do so with caution but not with fear. Start with perfect form, only then move the weight up.

3. Ask LOTS of questions of the members of this community AFTER you have looked for the answer in the material here.

4. Subscribe to the CrossFit Journal.

5. Find your nearest CrossFit Affiliate for some coaching and support.

6. Pursue your goals with intensity and focus.

Good Luck and we'll look for the post of your WOD tomorrow.

John West

Comment #222 - Posted by: John West at August 5, 2007 6:45 PM

46:52 I was mastering the technique as this was my first time doing a clean. I got mixed up with a hang and clean before.

Comment #223 - Posted by: Kajan at August 5, 2007 6:49 PM

40 yom 156#
135# cleans, dips
24:07 (not pb)

Comment #224 - Posted by: Rusty at August 5, 2007 7:02 PM


11:38 w 105 lbs cleans....went lighter this time but about 5 minutes faster

Comment #225 - Posted by: lawman698 at August 5, 2007 7:13 PM

#139 Mike -

Yes Gym Jones is definitely an expansion of crossfit. If you read in the "Knowledge" section of the website and look under "The Old School", Mark Twight freely admits that going to a crossfit cert. and being completely humbled. I think what has happened is Mark Twight incorporated a lot of crossfit for the first couple of years, and then sort of went his own way. I actually found out about crossfit through the gym jones website. Originally, I was using workouts from the gym jones site but I realised how hard it was to formulate a program for myself. I thought the workouts on the crossfit site seemed too easy and too short. That was until I tried them myself. I am forever now a crossfit devotee.

I was a typical procrastinating fitness type, doing my bodypart workouts and running an hour at a time. I thought I was fit. Now I know at age 32, bodyweight 158lbs with 11% bodyfat that I have a long way to go. And I look forward to years of improving my "total" fitness. The guys at the gym look at me funny when I do my workouts, and I don't care because I know that I am the only one there actually WORKING OUT!

No more fitness magazines to purchase anymore, crossfit is the only tool I need.


Comment #226 - Posted by: bladeboy at August 5, 2007 7:16 PM

Age 51/BW 240#
"ELIZABETH" cleans @ 105#; subbed 3:1 bench dips (12:11). Moving up to 115# next "ELIZABETH."

Comment #227 - Posted by: stan k at August 5, 2007 7:26 PM

played two hours of ultimate frisbee instead

Comment #228 - Posted by: dbones at August 5, 2007 7:32 PM

135lb clean
reg dips 21-15-9

Comment #229 - Posted by: CRussell at August 5, 2007 7:34 PM

d - 29m/173

low back can't handle cleans right now, sub'd the following:

42 x alt 1 arm KB snatch + overhead squat (53#)
21 x ring dips
30 x snatch/ohs
15 x ring dips
18 x snatch/ohs
9 x ring dips


j - 33f/123

12:00 (55# cleans)

Comment #230 - Posted by: dmarsh at August 5, 2007 7:58 PM

bw: 110

55# power cleans/bar dips 1/1

Comment #231 - Posted by: D.Frazier at August 5, 2007 8:03 PM

36yom 150lbs
Subbed 2x50lbs dumbells
2:1 bar dips:ringdips

Previous weight was 95lbs oly bar.
Slower than previous time by 3minutes.
Came to realize how much harder using dbells are than an oly bar.

Comment #232 - Posted by: AlanR at August 5, 2007 8:06 PM

OK, I am not good at O lifts. Not surprising as I had never done them before CF. I should probably scaled down a bit, but I did it as RX'd. My Cleans showed marked improvement on ROM, but as I fatigued they crept a bit toward Power depth. Ring dips are going well, but were still broken.


Comment #233 - Posted by: Joel at August 5, 2007 8:07 PM


Not the same but I did this 4 times instead:
50 foot Overhead Lunges
20 Burpees

Comment #234 - Posted by: Adam B at August 5, 2007 8:10 PM



FS and cleans practice with 95lbs

As Rx'd except broken sets
PR'd at 21:29

Comment #235 - Posted by: jon h at August 5, 2007 8:13 PM


subbed cleans for #20 weighted pullups because of a tailbone injury. i didn't do this for time, just for completion.

Comment #236 - Posted by: vtam at August 5, 2007 8:39 PM

age 41
bwt 206#
stat. bike - 15 min.
c2 rower - 15 min.
3/4 mi. run w/ 20# vest.
300 jump ropes w/ 20# vest.
CFWU minus dips.
WOD - 18:00.
all sets broken.
bar dips x 3.
cleans a2a w/ 135#.

Comment #237 - Posted by: MSR at August 5, 2007 8:40 PM


"Elizabeth" as rx'ed

Did my first 11 reps as full squat cleans then did the rest as power cleans from the floor. Thanks to Josh for letting me switch. The 135# full squat cleans were killing me.

Comment #238 - Posted by: Kevin_nyc at August 5, 2007 9:11 PM

21-15-9 reps of:
Clean 135 pounds
Ring dips

Age 26
BW 175lb
Time 13min 40sec

I'm finally starting to see a difference in my strength, speed,& time of completion of wod.

"The strong shall stand and the weak will fall by the way side"

Comment #239 - Posted by: Eddie Laubengeyer at August 5, 2007 9:13 PM


8:16 as rx'd

Comment #240 - Posted by: JDisch at August 5, 2007 9:15 PM

Out of town, no equipment. Scaled to 21-15-9 reps of squat jumps with backpack full of books, chair dips (feet on floor). 6:55.

Comment #241 - Posted by: kpm at August 5, 2007 9:34 PM

32yom 5'8"/185 finished in 5:44. This was done with power cleans, I was not aware these were supposed to be squat cleans. I now know for next time.

Comment #242 - Posted by: Luke at August 5, 2007 9:57 PM


As Rx'd 16:27
full squat cleans

Comment #243 - Posted by: Brian V at August 5, 2007 9:59 PM


14:15 as rx'd. PR for full squat cleans. I've been doing the power clean variety for about the last year or so - boy what a difference it makes.

Comment #244 - Posted by: Tbone at August 5, 2007 10:00 PM

45y/o - 6' - 225#

As RX'd


Clean form needs improvement...more like a power clean followed by a front squat...Need to attend Coach Burgener's training so I can learn correct technique.

Comment #245 - Posted by: wtp at August 5, 2007 10:14 PM

as rx'd
1:30 better than last time

Comment #246 - Posted by: Hobby at August 5, 2007 10:28 PM

bw 163 age 38
135# power cleans
ring dips

Comment #247 - Posted by: coop at August 5, 2007 10:53 PM

Thought this one looked really easy until I actually did it. Damn I'm impressed by these times. I did it in 40 minutes, had to rest a lot, not so much because the weight was heavy but because it just got me exhausted. Did power cleans at first until i got the hang of squat cleans. I'm only going to go to parallel because I really value my knees. Had to do them in sets of five or seven. I only did 2 for 1 bar dips instead of 3 for 1. Did those in sets of eight or ten. Next time I hope to be under 30 mins.

Comment #248 - Posted by: cptampersand at August 5, 2007 10:54 PM

CFWx2 (minus fewer dips) and Burgener WU
14:20 as rx'd. About 1:00 faster than last time. In about 6yrs, I will be in the 8:00 range! Woooo Hooo!
Nice interview w/ CCTJoey! Like alot of other people have mentioned, it is nice to put a face to a name. Great job Tony B. and crew!

Comment #249 - Posted by: Robert@Combat Outpost at August 5, 2007 10:56 PM


CFWU - dips and squats...pulls are starting to improve 3x5 without a problem...only a couple weeks ago I couldn't get half that.

I feel sheepish...did 1:1 bar dips for ring dips, was blown up.

135# were reg. power cleans, not squat cleans:

9'47" Now I feel cheap for not selling out more on the dips, though I'm not sure how much more I had in the tank after the work day.

Comment #250 - Posted by: SPB at August 5, 2007 11:16 PM

33M / 188# / WOD #152 / CFT 825


"Elizabeth" as Rx'd in 18:00

Cleans off the floor, squatting to med ball.

Atta' boy CCTJoey. Straight talk does the body good. Good to know we have men like you in my USAF.

F-15 pilot

Comment #251 - Posted by: wilson at August 5, 2007 11:17 PM

hey guys im new. figured id start posting when i did the wods.
anyone picks this up id appreciate a reply. my primary concern is ring dips. im in russia and its easy as hell to find rings. i bought myself a pair for less than six bucks and slap them on the pullup bars on the cable crossover machine for the ring dips.
about that. every time i do ring dips when i push myself up the ropes dig into the side of my arm. how the hell do you not do that? ive had bruises the size of baseballs on my triceps for weeks?
anyone else have the same problem? im fearing its just that theyre hanging too close together, but thats not really fixable cause my weight will push em together again after a few reps. insight would be greatly appreciated.

i did liz in 18.09. BUT I GOT AN EXCUSE! a squad of fat gym bunnies took over the crossover machine and i had to wait between sets. im sure i killed at least 3 min that way. no stud time, but you gotta consider the extenuating circumstances :)

Comment #252 - Posted by: sonovthegun at August 6, 2007 2:24 AM

oh yeah

im a 23 male, about 80k, (dont know my # weight anymoore) and i did power cleans instead of cleans. never did cleans before and didnt think this looked like the best time to experiment.

Comment #253 - Posted by: sonovthegun at August 6, 2007 2:26 AM

21 135# Cleans (15,6)
63 Bar Dips (40, 18, 5)
15 135# Cleans (8, 7)
45 Bar Dips (15, 15, 15)
9 135# Cleans
27 Bar Dips (12, 8, 7)

Comment #254 - Posted by: JB at August 6, 2007 2:35 AM

Did 21-15-9 with 95# bar and rings dip. 16 min 48 sec.

Comment #255 - Posted by: Dael at August 6, 2007 2:47 AM

17:37 as Rx'ed


Comment #256 - Posted by: Tim at August 6, 2007 3:41 AM

Back after 6 weeks vacation...

Male 34, 89kg


11 (elbow hurts)
5 (elbow hurts)

Comment #257 - Posted by: MaTePe at August 6, 2007 4:09 AM


Comment #258 - Posted by: TomO at August 6, 2007 4:23 AM

pre : hung sheetrock for 8 hours
wod- as rxed w/full squat cleans 9:42.

Comment #259 - Posted by: bleedcf at August 6, 2007 4:41 AM

CCT Joey- "measureable, reportable, and observable" did that come out of the CDCs or something. i was having horrible flashblacks from ATC fundamentals. well, way to hold it down for CCT keep up the good work.

Comment #260 - Posted by: JamestheRed at August 6, 2007 5:02 AM

- sub. cleans for power cleans (I'm not that confident in the catch phase yet)
- sub. ring dips for parallel bar dips (x3)


Comment #261 - Posted by: Petr Ruzicka at August 6, 2007 5:37 AM

60kg Power Cleans
Ring Dips

Comment #262 - Posted by: Adc (CrossFit Sydney) at August 6, 2007 5:39 AM

JamestheRed, Measurable, Observable, and Repeatable are the criteria that Coach uses to define what exercises and methods a part of CrossFit. No VOO-DOO!!

Comment #263 - Posted by: CCTJOEY at August 6, 2007 5:53 AM


All-'caps' added for emphasis:

"As Joey pointed out, these POLICIES never work"

Policies are vastly different from entire governments.

You and I can agree that purely socialist or even largely socialist governments trend towards failure, but I walk out of my door every morning and take advantage of all manner of POLICIES that come from the left side of the political spectrum:
Fire Departments
Postal service


Comment #264 - Posted by: Zach Davis at August 6, 2007 6:00 AM


Subbed 125# cleans and 3:1 parallel bar dips.

Comment #265 - Posted by: Rick at August 6, 2007 6:02 AM

Re: post 187: Venezuela, Paradise? I think not. Interesting things going on? ABSOLUTELY! One of the "interesting things" going on you failed to mention are the kidnapping and murder of US Citizens BECAUSE they are US Citizens. A second is the sytematic surveilance, obduction, torture and murder of US Embassy Personnel by "concerned citizens." Another is the kid napping for ranson, a household industry. These crimes are rarely investigated by the "Authorities" and those that are investigated have incredibly low conviction rates. But, maybe it is OK if President Chavez tolerates the kid napping of foreigners because it puts money into the local economy. Hey, paradixe is expensive! Also, this allows him to milk his cash cow, "CITGO" all the more for his personal gain rather than for that of the country (as opposed to what is extolled by Marxist theories on the subject). A paradise in which a dictator can keep the cash and still allow his people to make some money? Maybe it's a new form of Govt encapsulating the best (or worst of) several political systems. We can call it Neo-Facist Capi-Communism.
I disagree that Venezuela is a "Paradise" but fully agree that "...there are some interesting things going on down there." Go visit some time, just down speak English too much or you could get to know the local citizens (and the monetary value of your life) a little too well.

Comment #266 - Posted by: 123GuardMC at August 6, 2007 6:14 AM


8:20 with squat cleans. Up 'til now I had done this with power cleans which are much easier for me due to a lack of hip flexibility. This added a whole new dimension to what used to be a relatively easy workout for me. My form needs work but it is slowly improving.

Comment #267 - Posted by: MurphIZ at August 6, 2007 6:20 AM


I'm not a dogmatic libertarian. The national highway system was developed by Eisenhower, a Republican, and surely police (aka "pigs" on some portions of the political spectrum) are not to be considered an invention of the Left?

The case can be made that FDR did some good, at the time, with his policies. I am absolutely in favor of feeding those who are hungry, willing to work, who are sincerely interested in carrying their own weight.

However, there are two caveats: 1) the policy must support personal independence at some foreseeable and time-delimited point; and 2) that intervention need not come from the government. That role has historically been performed by the Church and various private charities, well, and the limited nature of their resources builds in a limit to the amount of charity that can be offered and taken.

It is my opinion that public welfare has caused charitable giving to decrease, for the obvious reason that everyone assumes the Fed's are taking care of things. That's certainly where a lot of our tax dollars go.

Here is a list of the most charitable states, which compares incomes to charitable contributions:

By and large, the states that donate to charity tend to be Southern and/or Republican, and the states that don't tend to be liberal. This makes perfect sense. They vote themselves--and pay-- higher taxes, and figure they've already given "at the office".

Comment #268 - Posted by: Barry Cooper at August 6, 2007 6:20 AM

Elizabeth as Rx-ed with full squat cleans in 10:21. (Nearly 4:30 mins of my last time 14:50 in January '07)

Felt slow out of the squat and couldn't get any rhythm on the recovery but I'll take that as a win.

Cheers, kempie

Comment #269 - Posted by: kempie at August 6, 2007 6:40 AM

CCT Joey,

oh ok, sorry. i was thinking like "the three priciples of a weather obsevation" or something to that order. im still learning the "coachisms". good looking out.

Comment #270 - Posted by: JamestheRed at August 6, 2007 6:48 AM

First time doing Elisabeth. Went for 110# power cleans and subbed 3:1 normal dips.

Time: 13.37mins.

Arms completely blown...!

Comment #271 - Posted by: Barry T at August 6, 2007 6:48 AM

also, I think #40 is a hater. The dudes in the shit know the truth even if noone else does.

Comment #272 - Posted by: JamestheRed at August 6, 2007 6:51 AM

"I'm not a dogmatic libertarian. The national highway system was developed by Eisenhower, a Republican, and surely police (aka "pigs" on some portions of the political spectrum) are not to be considered an invention of the Left?"


Any service that is payed for by the distribution of tax dollars is by definition on the left side of the political spectrum... the "commonwealth"

Also, the first part of you statement in which you attribute to some unnamed (though, we all know who it's directed at) group of people the use of such a disturbing, derogatory term is wildly offensive and as far as I can tell not relative to the topic we are discussing. Seriously, is it necessary to be sucha jerk?


Comment #273 - Posted by: zach davis at August 6, 2007 6:55 AM

123GuardMC, Welcome aboard.

Comment #274 - Posted by: CCTJOEY at August 6, 2007 7:05 AM


Given the prevalance of what might be termed "Bushitlerisms" on the Left, how about if I apologize for speaking accurately about personal experiences after you apologize for the pathetic attempts of leftists to substitue insult for argument, and well-oiled outrage for reason and thought?

I will add: are you seriously suggesting that the left should take credit for providing the basic services which substantially all conservatives argue ought to be provided by a Federal Government?

Is the corollary to that that you can't find any Leftist programs which are otherwise defensible?

Comment #275 - Posted by: barry cooper at August 6, 2007 7:21 AM


Likewise, welcome.

I have another post in the hopper. As you may discover, there is a filter intended to prevent unduly "sincere" communications. This one should make it out at some point, though.

Comment #276 - Posted by: barry cooper at August 6, 2007 7:40 AM

25 minutes
First day back after six months

Comment #277 - Posted by: Andy at August 6, 2007 7:54 AM

22:59. 3 dips per ring dip subbed, took me forever. This worked me after a week off of camping with the family. Cindy did hang cleans with 15 lb. bar and 21-15-9 assisted dips, 9:00.

Comment #278 - Posted by: FireSmac at August 6, 2007 8:09 AM


75lb cleans
ring dips with red band assistance


3:30 faster than last time and only a tad slower than the time before, but with higher weight.

Comment #279 - Posted by: SueAnne at August 6, 2007 8:17 AM

hey barry,
After getting past the quick insult, I had trouble understanding all those streams of thoughts. Can you slow them down so I can make better sense of your statements?

Comment #280 - Posted by: Jim Evans at August 6, 2007 8:44 AM

1000m row
18-15-9 Hang squat clean 75# + dips
not timed, forgot to set watch
need to do alot better on this

Comment #281 - Posted by: texasmick at August 6, 2007 8:55 AM

28 yom 220#
as rx'd
Too much vino this weekend. . .

Comment #282 - Posted by: Kuna at August 6, 2007 9:02 AM


Comment #283 - Posted by: markd at August 6, 2007 9:06 AM

"Any service that is payed for by the distribution of tax dollars is by definition on the left side of the political spectrum... the "commonwealth""

This is patently absurd. Show me where conservatives oppose having police forces, military forces, firemen, shared utilities, and commonsense benefits provided to protect commerce and the well being of our citizens?

What they oppose is taking money from one group of people and giving it to others. This is legalized theft, and historically never leads anywhere good economically.


That's about as slow as I can go. I guess the next gear down would be "don't mess with my stuff". It's not yours, and the simple fact of the matter is that our purported "War on Poverty" has not eradicated poverty, but rather caused several generations of Americans within a certain socioeconomic strata to abandon traditional notions of personal responsibility and the associated value and pleasure of personal dignity and self respect. Things are getting worse, not better. This is a money pit with no foreseeable positive outcome, unlike the War in Iraq.

If people don't want to work--and if they wanted to work, they would pay attention in school and graduate--then how is throwing more money at them going to make them less poor? All it does is make them more self-indulgent, whiny, and in many cases violent. There are many State funded parts of Appalachia, and many State funded ghettoes you don't want to get lost in at night. What are we paying for?

Comment #284 - Posted by: Barry Cooper at August 6, 2007 9:11 AM


WOD: "Elizabeth"(scaled down)

21-15-9 Reps of:

115# Clean
Bar Dips(3 bar dips for each ring dip)


Comment #285 - Posted by: wg at August 6, 2007 9:12 AM


Sub'd 115# Cleans, Dipsx3


Comment #286 - Posted by: Svor at August 6, 2007 9:17 AM


Comment #287 - Posted by: david gladstein at August 6, 2007 9:24 AM

36 yom/175

Cleans as rx'd
weighted bar dips w/ 20lbs


Comment #288 - Posted by: ChrisB at August 6, 2007 9:27 AM


breakfast: run 50 mins = 6.5 miles

95# full squat cleans
sub'd 3:1 bar dips

time: 24:41

woohoo! over 5 minute improvement! still kinda slow but any progress is good... i really don't like the 3:1 sub. it kills my time. altho ring dips may be even harder. still have yet to even attempt any.

Comment #289 - Posted by: cleverhandz at August 6, 2007 9:53 AM

Was off camping and didn't see this posted, but made up my own WOD with what was available around the campsite and came pretty close to this one.

4 sets of
10 ~60# boulder cleans
20 pushups
15 29-inch stump jumps


Comment #290 - Posted by: PatrickH at August 6, 2007 9:54 AM


A person on the farthest right end of the political spectrum would favor concepts such as anarchy or omerta... They would certainly not be in favor of police or protected commerce. Are you confusing capitalism and conservatism?

ANY acknowledgement, reliance on, or distribution of the commonwealth is by definition "left." I'm not sure why or how you can argue this point.

It appears that you are attempting to define the nature of policies by the overall leanings of their proponents... a common thread in your posts is that you seem to not differentiate between a party, government, party-supporters, etc... The relationships between the three are quite nuanced.


Comment #291 - Posted by: zach davis at August 6, 2007 9:56 AM

Hanging squat cleans. Still not comfortable enough with form from the floor with this kind of weight. Otherwise as prescribed.

9 min. 12 sec.

Comment #292 - Posted by: rcurriejr at August 6, 2007 9:59 AM

12:16 rx'd

Comment #293 - Posted by: freddy c. at August 6, 2007 10:09 AM

subbed 95lb. Full squat cleans


Mike Donnelly

Comment #294 - Posted by: rosceaux at August 6, 2007 10:43 AM


Comment #295 - Posted by: TomO at August 6, 2007 10:47 AM

17:39 - deep squats

previous = 19:49
previous = 18:58
previous = 23:46
previous = 16:15
previous = 29:00

Comment #296 - Posted by: ChadC at August 6, 2007 11:04 AM



WOD w/ rings, mostly power cleans
had to share the area where I set up my rings, no time

Comment #297 - Posted by: davej at August 6, 2007 11:04 AM

14.32 as rx'd

Comment #298 - Posted by: Mike_h at August 6, 2007 11:10 AM

Elizabeth as Rx 6:40

Comment #299 - Posted by: Justin D at August 6, 2007 11:36 AM


Load was 115 lbs vs. 135 lbs


Comment #300 - Posted by: clementhe at August 6, 2007 12:20 PM

For those of you that took offense to my comments I would like to direct you to this link which DEFINES the left in this country now. This diary entry is a common theme from the website from which it comes that manny feel is the preemminent website guiding the policies of the left. The elected left regularly (weekly) has confrence calls with the blog owner and several other blog owners of this ilk to hash out objectives and actions. Makes you PROUD to be an American and to fight for these meatsticks to undermine your mission, motivation, and career.

Comment #301 - Posted by: CCTJOEY at August 6, 2007 12:42 PM

1 bar dip for 1 ring dip
Cleans were squat cleans
5 min. more than in June Uggh

Comment #302 - Posted by: TJ Mahl at August 6, 2007 12:42 PM


You're a bit misdirected, here.... Daily Kos is not only a blog, it is also a community website, much like this forum.

The user that posted that missive is not part of, nor does he or she represent the views of the ownership of the website. Kind of like me... I don't have to tell you that my views and those of Coach Glassman are sometimes divergent :)

You're being a bit alarmsit in assuming that THIS user's opinion is directly influencing the policy decisions of any particular politician or pundit... hell, take a look at the responses.


BTW - I have another post in moderator limbo. When it gets out of jail, you will certainly be marveled by its brilliance.

Comment #303 - Posted by: zach davis at August 6, 2007 1:03 PM

7:40 (pr)

Power Clean

Comment #304 - Posted by: Maximus at August 6, 2007 1:07 PM

That's a good example of the utter and total self absorption of the Left, which in it's extreme rejects--ironically, on the basis of a poorly thought out and poorly articulated "principle"--all formal moral codes, all laws, all ethical restraints, other than their perceived emotional imperatives.

This system works to provide a sense of meaning and purpose to people. It works to provide a sense of helping, of being of more than average decency, of wanting peace in the world, and working towards it. People that don't understand Republicans ask: why don't you want peace, why don't you want to help the poor?

My response is: why don't you want peace, why don't you want to help the poor? The fact is, history tells us what works, and what doesn't work. The desire for something is not the same thing as working intelligently towards it.

But--and this is the key point--for leftists, the desire "is" what they want. They want the feeling of helping, and they are oblivious entirely--aggressively antipathetic in fact--with respect to actual efficacy. With respect to rational assessments of what works, and what doesn't. They don't want to conduct detailed policy discussions based on known history, because that is a total buzzkill. It ruins that grand passion, that beautiful sentiment of running through the grass with flowers in your hair, in love, and wishing only good for the world. Of the joy of childhood. Of innocence, of a world without pain and unnecessary suffering.

But we live in a world where people are regularly tortured to death, where innocent civilians are blown to pieces for being in the wrong place at the wrong time, and where sticking our heads in the sand doesn't change this fact.

If you look at people who are poor, then become not poor, what you will typically see is they paid attention in school, went to college, worked hard, then became middle class. Some of them skip the school part--since it's not formally needed in our entrepreneurial economy--but the realities of effort, goals, and sustained hard work are common. You do not see people on Welfare en masse suddenly elevating themselves. You see them riding the tides up and down of changing compensation, playing at self improvement, cognizant that if they fail, they will be taken care of, and consequently failing often, in the process cultivating that habit.

And in any event, our modern Republican Party has caved in totally to the leftists. You will note the only issue the Dem's have in this regard is universal healthcare. We are spending as much or more on social entitlements than we were under Clinton. This will have to change, or we will bankrupt ourselves. That's the French approach. We can do better.

With respect to my alleged "insult": since that is self evidently not my own sentiment, presumably I am being called to task for insinuating that some on the Left feel that way, which is insulting to them. Well, that is quite mild compared to what they are calling our Commander in Chief in a time of war.

And in point of fact, I worked for the campus police department in college, and have in fact been called a pig (and much worse--one guy in a wheelchair swore at me for several minutes straight for the crime of wearing a uniform), so at least on the Left Coast, this tasty little epithet--or at least the sentiment behind it--is in my view alive and well. Every time the police come out to stop violent protests, they are promptly associated with the symbol of the Consuls during the Roman Republic (although I doubt any of those using the word know that much, much less who Mussollini was).

I don't like being aggressive, but I just get tired of Bs masquerading as plausible and defensible. I get tired of seeing hackneyed cliches spouted out, and then abandoned when faced with a vigorous counterargument. I think moderate Democratic policies are likely defensible, although I haven't seen it done here. Harry Truman was a man I respect, and if our current batch of Democrats were more like him, these discussions would be much easier and more productive.

Comment #305 - Posted by: barry cooper at August 6, 2007 1:17 PM

Age 35
BW 145#

As rx'd:


Comment #306 - Posted by: Shawn B, at August 6, 2007 1:26 PM

BW 127, CFWUx3ish

65# cleans and ring dips, 13:46, compare to 16:47 last time. Need to work on cleans, as I say every time they come up. May up the weight next time.

Comment #307 - Posted by: Sarah at August 6, 2007 1:29 PM

The consenting opinions were what I was marveling at. He is a diarist, and as such is invited by the Website to post. A mainstay if you will. However, those word PALE in comparison to the website owner.

I look forward to being marveled.

Comment #308 - Posted by: CCTJOEY at August 6, 2007 1:32 PM

m 35 bw 153

supposed to do this yesterday but forgot rings at home. Sleep, eating and mind not right, but as the saying goes... 3, 2, 1, go

95 lb full cleans
ring dips as rx.
full range of motion on all
14:51. Room for improvement. Old Elizabeth workouts were either power cleans or not full range of motion.

Comment #309 - Posted by: dandny at August 6, 2007 1:37 PM


95# Cleans & ring dips

Comment #310 - Posted by: epicurius at August 6, 2007 1:39 PM

JPW, comment #44

TACPs don't work with SOF? Let me go check down the hall, in my building, on a SF compound. Yep the TACPs are still there. Although TACPs do support conventional Army units, they also support SOF. TACPs are THE original CAS guys. Not all TACPs are JTACS and neither are all CCT. TACPs whole purpose in life is CAS. It is only part of the job for CCT. While you can argue that CCT has the ability to do CAS along with many other things that TACPs can't, who do you think is better at it? The guys whose sole purpose is CAS? Or the guys who spend some of their time training and doing it? And don't forget about SOTACs. Oh, and one more jab at anyone believing TACPs don't work with SOF. Earl ******, a TACP stationed at Ft Lewis, recently received the Silver Star while deployed with a SF team to Iraq. He saved his team from being overrun in a 36 hour battle with over 200 confirmed kills. Great article in the Air Forces times about it. I am not a TACP, but I have trained with and gone to war with both TACPs and controllers. I also have friends who are controllers and TACPs. I have seen both sides, and this is the truth.

Comment #311 - Posted by: willski52 at August 6, 2007 1:42 PM

as rx'd: 14.42
(3 mins faster than previous)

Comment #312 - Posted by: Foz at August 6, 2007 1:51 PM


Easy 5K - 26:30

95# Clean x 21
63 parallel bar dips
95# Clean x 15
35 parallel bar dips (should've stuck it out for the full 45... push harder next time)
95# Clean x 9
27 parallel bar dips


All you's guys & gals in the 6 to 9 minute range (or anyone under 20 for that matter)... Animals I say... Animals... ROAR! Good work. Keep giving me something to shoot for.

Comment #313 - Posted by: Travis from Reno at August 6, 2007 1:52 PM


Having had a few minutes (lunch) to read through the entirety of the diary that you linked to on Daily Kos, I find myself surprised that you take such offense at it.

I do think that the use of the word "retarded" is a bit unnecessary, considering the number of other possible words that could have been used to convey as much or more of the meaning that the author is pointing to... especially when weighed against the comon, derogatory use of the word.

However, unles I missed something, here are his two main points, condensed:

1. A military is a necessary evil, evidence of our shortcomings as a species. Therefore, it is morally bankrupt to support the concept of a military, absent of the presence of necesitating factors such as malevolent forces in other parts of the world, etc... This doesn't limit one's ability to be supportive and appreciative of the people that make up a given military.

2. Upon joining our military, a soldier relinquishes a good amount of their decision-making capacities, in regards to the fundamental, moral quandry of whether or not to kill another person.

I think the use of the term "morally retarded" was clearly meant to inflame, and that the author could certainly have chosen their language differently. However, the major points of the diary are not offensive, as far as I can tell.


Comment #314 - Posted by: Zach Davis at August 6, 2007 1:54 PM


Elizabeth 24:30
Clean 95#
Dips x3

after trip, dehydrated quickly

Comment #315 - Posted by: budd at August 6, 2007 2:13 PM


Claiming that this guy "DEFINES" the "left" in this country is like claiming that Michelle Malkin or Ann Coulter define conservatives in this country... the fringe is the fringe, no matter how many people have access to it.


Comment #316 - Posted by: Zach Davis at August 6, 2007 2:16 PM

28yo, 5'11", 170lbs

Subbed regular dips for ring dips.
Time: 22 minutes.

No real improvement here. Energy levels seemed kind of out of whack. That's what I get for eating cookies before a workout.

Comment #317 - Posted by: Alton at August 6, 2007 2:16 PM


As I've stated on this thread or the Rest Day thread, the term "left" comes from the National Assembly of the French Revolution. The Conservatives--who tended not to favor mass random executions--sat on the right, and the radicals--who did tend to favor mass random executions, which they performed upon taking power--sat on the left.

Where on earth are you coming up with this stuff? According to your logic, most Republicans are on the left, including Pat Buchanan, and presumably David Duke,if he's still alive. There's nobody left on the right. That's the most tortuous argument I think you've come up with yet.

Please stop with that, and explain to me how Welfare is a solution to long term poverty. It's not worthless--I will concede that. However, I would like to see it contextualized with a system of thought whose goal is the actual eradication of poverty, not persistent talk about the plight of the poor.

Comment #318 - Posted by: Barry Cooper at August 6, 2007 2:25 PM

Subbed bar dips at 2 to 1. Time was 29:00, but had to help the wife, and she was testy. Probably would have been around 24:00, and maybe less.

Comment #319 - Posted by: davidmaui at August 6, 2007 2:27 PM


...Taking two steps back...

I perhaps read too quickly... just found this nugget:

"To surrender the judgement of that most critical question, who should I kill today, would be irresponsible in the extreme, in such a case.

Such recklessness would indicate a fundamental failure of the innate moral facility. That is what I mean by morally retarded."

I see why you took offense.

Comment #320 - Posted by: Zach Davis at August 6, 2007 2:32 PM

23:54 as rx'd. Paced myself on cleans to work on form. It's getting much better. Armpits to rings on all dips.

Comment #321 - Posted by: Brent F. at August 6, 2007 2:43 PM


So, you want to define "left" and "right" in complete ignorance of everything that has gone on in the world since the French Revolution????

A current understanding of the political spectrum does place modern Republicans a little left of center on the political spectrum... On the far left you have totalitarianism, and on the far right you have anarchy. Perhaps a limited understanding of the true breadth of the political spectrum explains why you would draw such irrational conclusions as that politicians who are left of Republicans are influenced by a Stalinist agenda.

Anyway, here is a handy article that lays out the current political spectrum, written by a fairly conservative blogger:



Comment #322 - Posted by: zach Davis at August 6, 2007 2:51 PM


Although he's reversed right and left, Republicans are still right of center. Your usage of these terms is unique in my experience, and in any event amounts to pedantic quibbling. You have not addressed the meat of what I am asking.

However you define me, I believe we need a police force, a military, etc, etc. This does not lead to a conclusion that I believe leftist foreign policy works, that their social programs tend towards progress and not regression, or that I hew to any of their views on any number of issues. Given this, you haven't advanced your argument an iota.

I would add, that I would place National Socialism on the same end of the spectrum as Communism. It is only their historic antipathy towards one another that confuses the issue.

Fascism, in point of fact, was founded by the former Socialist Mussollini to counteract what he viewed as the latent nihilism in Communist doctrine, which reduced all experience and all value to economic processes, and which considered the people as so much meat for the grinder.

Both Hitler and Mussollini embraced in contrast the notion of the Great Man, and the Great Nation/People. They sought specificity relative to the universalism of Communism (itself a product of the French Revolutin, with Napoleon notably being a former Jacobin and friend of Robespierre's father), but the methods they used, economically and politically, were functionally identical to those of the Communists.

They socialized what they wanted to, gave exclusive contracts to their cronies, and in every respect muddied the economic waters beyond the possibility of functionality. They then invaded other nations to steal what they couldn't produce. They used political repression, secret police, and mass arrests and executions to keep political opponents in line.

This is exactly what the Communists did. Many Communist functionaries became wealthy under the Communists. People miss this. If you are sitting in the right seat, you can see a property you want, denounce the owner as counter-revolutionary, pack them off to Siberia, and then move in to further the "Revolutionary Cause". Both groups were and are comprised almost entirely of people who would be jailed in a liberal democracy.

Personally, I would put radical libertarianism on the Far Right, then Conservatism, then Democratic liberalism, then European socialism, then National Socialism and Communism together. This represents their stances with respect to personal freedom and inalienable human rights.

Comment #323 - Posted by: Barry Cooper at August 6, 2007 3:12 PM

Zach, I don't shun Ann or Michelle, particularly Michelle. They are hardly fringe of anything accept talking in PC code.

Willski52, your take on this is appreatiated but misinformed. In fact no one ever said that TACPs don't work with SOF, but as a careerfeild they are NOT SOF. At most 10% work with SOF. They do not go through even remotely what we do just to get to a team, let alone stay on a team. If you want to compare CAS skills you need to peek at the individual controller of either type. We have our Silver Medals as well, thanks for paying attention. Many of our wash-outs are doing very well in TACP, from what I hear.

Hands down, when it matters in SOF, a CCT will be there. We simply have a larger and more versatile skill set. I can link you to many A-Teams and SEAL PLTs that ONLY want a CCT, particularly after OEF and OIF. DOD knows it, Do Army knows it, Do the Navy know it, and the enemy knows it.

Now with that, I am not here to start crap with TACPs, but as a former Army Grunt, tanker and RECON, I can tell you that CCT and TACP as careerfeilds, are very different.

123GUARDMC has a more accurate take and I will let him explain further if he chooses.

I would like you to further notice that this discussion was started by a TACP who appeared to have his feelings hurt about "who is better at CAS". Not my problem. Nothing involved him or TACP, but he felt the need to toot his horn anyway. I am sure he a good Airman. So be it, I did not feel the need to bag on another Blue Suit, but now it had to be addressed.

Any questions?

Comment #324 - Posted by: CCTJOEY at August 6, 2007 3:29 PM

"Zach, I don't shun Ann or Michelle, particularly Michelle. They are hardly fringe of anything accept talking in PC code"

...well, I've got some beach-front property here in Reno, if you're interested.


Comment #325 - Posted by: zach Davis at August 6, 2007 3:43 PM


Decent squat cleans, all broken (mostly sets of 3). Bar dips 21-15-9 only.


Comment #326 - Posted by: T-1000 at August 6, 2007 3:58 PM


Comment #327 - Posted by: CodyC at August 6, 2007 4:12 PM

Last time 17:44 with no rings.
This time 14:42 with rings at MacDill after the snatch workout.
I really need to work on the hook grip.

Comment #328 - Posted by: Garth at August 6, 2007 4:24 PM

Used 115lbs

Subbed 3 regular dips per


Comment #329 - Posted by: df404 at August 6, 2007 4:44 PM


115lb clean
3x1 parellel bar dips


Slow but kept good form on cleans.

2x5min rounds on heavy bag

Guerilla cardio
4 min job
4 min 20s sprint 10s jog
4 min jog

Comment #330 - Posted by: LMD_Mike at August 6, 2007 4:49 PM

That was awesome!!

Comment #331 - Posted by: Anthony Bainbridge & Jodi Arbeau at August 6, 2007 4:49 PM

full cleans 1-21, and 4-9, all others power cleans.
good one.

Comment #332 - Posted by: Ben B. at August 6, 2007 5:16 PM

Man, y'all gonna leave my tiptoe through the tulips post in limbo? It did of course have some broad, unflattering characterizations, but to the extent of my recollection I followed my normal protocol of mixing factual and logical argument in as well.

I will add--to this thread--more generally: I am not opposed to ad hominem, per se, particularly when some creativity is used in it. What I am opposed to is argument that consists entirely of ad hominem, particulary when coupled with dogmatism. What I try to do is articulate a valid point, and only then get my shots in.

If you look at the leftist blogosphere, the hatred is almost palpable. Bush is not an evil man, and his policies are defensible, even if one disagrees with him. There is nothing to justify the venom and invidious attacks levelled constantly on him. Disagree with policies if you must, but ranting on and on without ever allowing the oxygen of rational thought to enter is contrary to the intent of our Founders. They enshrined free speech as the right of those worthy to govern themselves, as a suitable dignity for a proud and self respecting people. They understood that many issues would be disagreed upon violently, but I think it would cause them to roll in their graves to consider that the arguments of substantial portions of our populace as it exists today consist entirely of hate-filled spite.

In my own subjective opinion, Republicans tend to view left-leaning Democrats as seriously misguided. Left leaning Democrats tend to view--if one watches the rhetoric--Republicans as little short of evil, and in many cases, not short at all, as comparisons with Herr Schickelgruber persistently attest. I see nothing comparable to that sort of calumny on the right.

Comment #333 - Posted by: Barry Cooper at August 6, 2007 5:19 PM


Being someone who is dificult to pin to either of the dominant political parties in the US, pundits on both sides seem pretty damn vitriolic to me...


Comment #334 - Posted by: zach davis at August 6, 2007 5:36 PM


As rx'd 8:59

Did this one a day late. Beat my old record by 1:41!

Comment #335 - Posted by: shanedog at August 6, 2007 5:45 PM


I think we can agree on that. We are broken on both sides. I will admit to having read one of Ann Coulter's books--and I basically agreed with her (big surprise there)--but her tone of constant, unrestrained and bitter attack was a bit off-putting. Her comment on John Edwards was just dumb. Uncalled-for and unhelpful for everyone except possibly the Democrats.

I scanned Bill O'Reilly's latest book and he seems to be trying to set a higher standard, but of course he's hamfisted at times too.

That's about the extent of my right wing reading. It bores me, in general.

It's much more useful, in my view, to read primary texts and suitable histories. I'm listening to this excellent CD set on the "History of Freedom" (approx. 45 thirty minute lectures), just read that book on the French Revolution, and my next history book will likely be McCulloughs biography of John Adams.

I will make that my last post for a while. I have some work to do that this is distracting me from. I will return, of course, but may be gone a few weeks.

Comment #336 - Posted by: Barry Cooper at August 6, 2007 5:48 PM

wieghted dips(70# first 7, 35# the rest)
135# cleans( more of a power clean)

Comment #337 - Posted by: firedave at August 6, 2007 5:49 PM

I thanked the mods for releasing my post, and ironically forgot about the rule on multiple exclamation points, which put it in limbo. I take pleasure in these sorts of things. There's a lot of humor in this world, if we look with the proper mindset.

Comment #338 - Posted by: Barry Cooper at August 6, 2007 5:52 PM

did regular dips instead of ring dips (multiplied by 3).

TIME: 31:35

Comment #339 - Posted by: smithwick's at August 6, 2007 6:04 PM

On Mon, 8/6/2007 -

CFWU x 2

Elizabeth 17:32 95# assisted ring dips

Comment #340 - Posted by: Rick Ihrie at August 6, 2007 6:05 PM

63,30,10 - dips
95# dumbell cleans


Comment #341 - Posted by: mustafa at August 6, 2007 6:07 PM

"it should be pretty apparent that the state of psychology, epistology, history, etc... are not nearly advanced enough to claim emphatically that any particular political system has a grasp, let alone a monopoly, on the measurable, observable and repeatable."

True, but we DO have a pretty good idea of what does NOT work. To date, a market-based representative democracy does the most good for the most people. Perfect it is not, but that doesn’t mean you make sweeping changes when all you need are tweaks. It seems the left-leaners, in their hatred of W. et al, have made good the enemy of perfect. Given the choice between the nuance crowd with their superior booklearnin’ and high-falutin’ theories and Joey, with his admittedly simple summary of life on the ground as it were, I’m sidin’ with Joey every time.

“I understand the desire to simplify the world in this manner, but it just doesn't get us anywhere.”

Actually, it gets us where we are today with the most successful society in the history of the world. If that’s nothing, I’ll take nothing...

Barry, McCullough's 1776 was great and I've got the Adams book, but haven't read it yet. I cannot read or listen to righty pundits either. They seem to have taken on the shrill tone that has worked for the Carvilles and Begalas on the left. Much better to study the Founding Fathers. Hard to come away as other than libertarian if you do that.

By the way, Zach, I was on board with that new political spectrum until I saw where the writer put W. He needs to be much further left toward socialism as evidenced by his massive increase in govt spending. Without reading further, I'd guess he was ranked higher on the capitalism side solely on his tax cuts. "For the rich" wink-wink as they like to say. Hogwash. When it comes to domestic spending, George W. Bush is a liberal's best friend. They just cant say so...

Comment #342 - Posted by: Rob at August 6, 2007 6:17 PM


As Rx.


PR. Last several cleans... power cleans.

Comment #343 - Posted by: moglee at August 6, 2007 6:19 PM


Ran the 5km this morning, and did "Elizabeth", as Rx'ed, this evening. Legs still hurtin', but I was inspired by CCTJoey's video, and put "the boys" out on the table, and yes, I was slow.


Comment #344 - Posted by: Allan Luomala at August 6, 2007 7:06 PM

cfwux3 (- dips)
scaled cleans to 115# for 1st 7 reps, then down to 95# for remainder, ring dips as rx'd, but broken


Comment #345 - Posted by: G.Luke at August 6, 2007 7:23 PM

13:57--not back yet--vs
12:13 as rx'd 6/13/07 vs
12:08 4/10/07
12:54 1/26/07
14:13 10/18/06
16:12 w/ power cleans & 2:1 dips 8/11/06
17:23 3/11/06
28:00 w/ 115 lbs and 3x bar dips
16:00 on 1/18/06 w/ 1x bar dips
16:31 on 8/15/05 w/ 115lbs mixing dips & cleans 14:58 on 5/5/05 w/ 105 lbs and 1x bar dips.

10 min ellip wu 17/17. hr avg 128, hr max 170.

Comment #346 - Posted by: kevin o at August 6, 2007 7:30 PM

cfwux2 + 10 pullups

21, 15, 9: 45lb Dumbell Cleans (1 each arm)
40, 30, 20: Strict Pushups


Comment #347 - Posted by: Y. Zhou at August 6, 2007 7:32 PM

Here is another for you ZACH. This is truly disgusting. Come to find out the author (Soldier) is the fiance' of one of the editors of the magazine. Another lefty trying to smear the military.

Anything they can do to lose to a bunch of meatsticks in order to make the President and the military look bad.

Comment #348 - Posted by: CCTJOEY at August 6, 2007 7:36 PM

Cleans 95#, full squat cleans
Ring dips

17:45 - Cleans really slowed me down.

Comment #349 - Posted by: Rico at August 6, 2007 7:55 PM

Holy Crap! Joey, you're right... this one guy proves it... it's a vast, left-wing conspiracy to make the president and the military look bad....

Seriously, though, you're a nice guy and everything, but you seriously lack an open mind. You proved as much by your low-brow insults.

Remember; even if you're right, it's not right to be a dick.


Comment #350 - Posted by: Zach Davis at August 6, 2007 8:23 PM

still a day behind in the cycle, and no suitable equipment for Elizabeth. My closest approximation with what I had on hand - cheap chrome-looking DBs and plastic parallettes.

21-15-9 of:
40# DB thrusters (weight of DBs themselves negligable)
Alternating leg extensions on paralettes (bicycle motion in dip support position)

time 7:43
one of the shortest workouts I've done, love the intensity. which reminds me, LOVED the certification video clip on intensity. Simple and to the point.

Also, big step - led my 63-yo father through his first CF-style workout today. Max pushups = 2! This is exciting.

Comment #351 - Posted by: mike peiman at August 6, 2007 8:32 PM


CFWU (15 reps) x 2 (No Dips)


Power Cleans
Subbed 3x bar dips for ring dips at body weight - 50lbs (shoulder still recovering from injury)

my hot wife did power cleans at 55lbs and did bar dips at body weight - 50lbs 1:1 for ring dips ~ 26 minutes

Comment #352 - Posted by: Cooper at August 6, 2007 8:35 PM

scale 95# cleans
12.44, previous 15.11

Comment #353 - Posted by: Wade at August 6, 2007 8:38 PM

I performed the 21-15-9 cleans in 3 minutes at 95 Lbs., followed closely by 21-15-9 dips with no assist in 1:50 seconds. Got a narly headache afterwards.

Comment #354 - Posted by: walter scott binns III at August 6, 2007 8:56 PM


subbed 3 dips for every ring dip...


Comment #355 - Posted by: kyle at August 6, 2007 9:04 PM

31/M/180 CFT 723

As Rx - 8:08 (PR)

"My CCT is bigger than yours..."
"Yeah, but my JTAC has more hair than yours..."
Give it a rest. If I had a dollar for every time someone asked me who was the best in the SOF community I'd be a millionaire. They are all great Americans performing a critical role in The Mission. A-M-E-R-I-C-A-N-S...white, black, brown, and yellow they put thier necks on the line performing amazing feats of strength and courage to protect our rights, our freedoms, our way of life. If I wasn't in Iraq right now I'd raise a beer and say thanks to "Nappy D" (JTAC) and "Angry Doug" (CCT) for saving our a$$e$ more times than I care to remember. FAITH6 Out.

Comment #356 - Posted by: Snake Eater at August 6, 2007 9:23 PM

Did this on 8/6.

First WoD, ran 5K - awful time (posted on that date's WoD).

Recovered in afternoon, then went at Liz.
14:00 even.
Rd of 21 - 5:30; Rd of 15 - 5:27; Rd of 9 - 3:03.
Last time in April for me) was about 30 sec faster. I'll take that given I ran a 5k earlier. All cleans were full A2A squat cleans. Blech.

Comment #357 - Posted by: Dale Saran at August 6, 2007 9:37 PM

125lb squat cleans a bit shallow
1:1 bar dips

Comment #358 - Posted by: David Burns at August 6, 2007 9:43 PM

17:41 as rx'd with deep full squat cleans from the ground.

Man I need one of those "whippy" bars!

Comment #359 - Posted by: Jeff at August 6, 2007 10:54 PM

Hooyah on the interview, brother! Everybody getting all butt-hurt about this and that obviously isn't working out hard enough! Fu@k 'em if they can't take a joke!

Comment #360 - Posted by: Oscar Tango at August 6, 2007 11:00 PM

10:55 as rx'd. One of the hardest ones in a long time. Felt super tired but wanted to shoot for 10". Last one was 11:53. Missed the goal but took off almost a minute. Recovery took almost 10" after. Pressed hard on this on...happy now but!

Comment #361 - Posted by: Kaala at August 6, 2007 11:27 PM

M 34/170

95 full squat clean (more weight next time)
first time with ring dips--UGLY


Comment #362 - Posted by: J.Brown at August 6, 2007 11:28 PM


when did you fail out of CCT? you think that CCT joey shouldnt be proud of his job but the navy seal calendar on the crossfit San Diego site is cool. CCT is a unique career field that is looking for exactly the type of people on the site. strong in body and mind. mostly the ladder. oh, and dont pull this silent professional crap out. There is alot of good work that doesnt get recognized because CCT doesnt run their mouths. They should. Combat Controllers have killed more people than cancer.

Comment #363 - Posted by: JamestheRed at August 7, 2007 4:38 AM

Elizabeth done on Tuesday 7/8/07
sub 50 kg hand squat clean
time: 9:42 min
Have fun, Johan

Comment #364 - Posted by: Johan Nederhof/Rotterdam at August 7, 2007 4:42 AM

21-15-9 reps of:
Clean 95 pounds
Ring dips

Total time = 21:15 (PR with full squat cleans at this weight)

Comment #365 - Posted by: Nicholas Burgett at August 7, 2007 4:56 AM


clean 95lbs
overhead press 40 lb dumbbells


Comment #366 - Posted by: jegan17 at August 7, 2007 5:56 AM

well looks like johnnys comment disappeared

Comment #367 - Posted by: JamestheRed at August 7, 2007 6:42 AM


Subbed 3 bar dips for every ring dip.

While my form on all exercises started off pretty clean, it suffered as I went on.

I thought my time was pretty good until I saw what some others achieved.

Comment #368 - Posted by: CaptainVictory at August 7, 2007 7:09 AM


Scaled to 115# Clean
First set broken to 11 and 10, subsequent sets complete.
Dip sets broken into 11 and 10, subsequent sets complete.
Time: 11:34

Comment #369 - Posted by: FFChad at August 7, 2007 7:19 AM


subbed power cleans at 115#
subbed bar dips

21,15,9 in 25:30

I've never done cleans or power cleans before - I could tell they were hitting my whole body.

Comment #370 - Posted by: win at August 7, 2007 7:26 AM


As rx'd: 15:47

Comment #371 - Posted by: ToddS at August 7, 2007 7:31 AM


Subbed 3x bar dips for ring dips.

Result: approx 27 minutes. All sets broken.

Comment #372 - Posted by: pshaw at August 7, 2007 8:08 AM

14:33 with 95 lb cleans.

Comment #373 - Posted by: nickB at August 7, 2007 8:14 AM


Warmup: 20 minutes clean practice (form)


Scaled to 65 lbs, bar dips - 21, 15, 9

Time: 14:36

Comment #374 - Posted by: crazyXgerman at August 7, 2007 8:14 AM

14:10 (:50 faster)

135# cleans (18/45 FSC, 27/45 PC) (+20# from last, 9 fewer FSC)

Comment #375 - Posted by: Rob S at August 7, 2007 8:23 AM


Comment #376 - Posted by: terry at August 7, 2007 8:26 AM

HOLY CR@P! Can this video be perma-linked somewhere on the website so any time I feel like a puss I can watch it? That was OUTSTANDING!

Comment #377 - Posted by: Rob S at August 7, 2007 8:35 AM

Zach, I am not sure of your point accept to purposely downplay some very serious situations. The article was not offered as a stick in the eye to you. The article was to give you a perspective that you do not seem to realize is out there in droves.
I am not talking about Vast Left Wing Conspiracy. It is however a colusion of an admitted left-wing media source trying to pass off lies as reality, if for no other reason to pass along their beliefs or reaffirm them. As a PV2 this soldier is new to the Army, and I would not be suprised if he joined the Army to eventually further his own career as a Journalist (which he was in College). Which is not a bad reason in and of itself, however to liable the Military and this administrations policies to get there is dishonorable and he will suffer the consequenses.

I am also not sure why you are saying I am being a dick. Please expound. Otherwise, quit being a hater, that is my job.

Comment #378 - Posted by: CCTJOEY at August 7, 2007 9:44 AM


Gutted out 5 -135# cleans, then scaled back to 115# for remainder.


Comment #379 - Posted by: Tim G at August 7, 2007 9:57 AM

wu-20 min aerobic "easy" stairs lv 15
sub 95#, 3xbar dips.
last time:sub 95#, bar dips 9:10
wu-20 min level 14 aerobic old stairs gym

Comment #380 - Posted by: gregev at August 7, 2007 10:32 AM

Subbed 95# shoulder press for ring dips
First time doing cleans. Technique was ok, but has a long way to go. All cleans were powercleans.

Comment #381 - Posted by: silence at August 7, 2007 11:11 AM

1:26 faster than last. Cleans done broken in 11/10 - 8/7 - 9
Done as power cleans.

Comment #382 - Posted by: Baron at August 7, 2007 11:20 AM


21, 15, 9
95lbs power cleans
Standard dips


Comment #383 - Posted by: Jack Ehlers at August 7, 2007 11:40 AM

46 M 188

CFWU x 3

21, 15, 9 Cleans w/ 115 and Dips


Comment #384 - Posted by: Mark at August 7, 2007 11:57 AM


"Elizabeth" as Rx'd
21-15-9 of:

135lb cleans (full squat clean - broken)
Ring Dips (on rings - broken 15/6, 10/5, 9)

Time: 17:08

This was the first time I did this as Rx'd (no scaled weight, FULL squat clean and with rings). I'm pretty happy with my performance as I caught my cleans in a pretty deep squat (almost got stuck in the hole a couple times), but couldn't really get more than 5 in a row without taking at least a couple second breather.

Comment #385 - Posted by: BrianG at August 7, 2007 12:11 PM

modified Elizibeth
cleans with 95lbs.
2x's dips

first time doing dips so I will see how I feel tomorrow!!

Comment #386 - Posted by: robin finlayson at August 7, 2007 12:13 PM

105lb cleans 21-15-9
bar dips 30-20-10

Comment #387 - Posted by: J Cash at August 7, 2007 12:46 PM

Mike: Subbed bar dips x2 for ring dips. I have been doing this for sometime and x3 or x4 just doesn't translate for me this is just personal. The ring-dips are much easier for me then x3 bar dips. Other wise as Rx'd 13:52
Erin: same sub as above: 18:47

Comment #388 - Posted by: mike in the ro at August 7, 2007 1:52 PM

Elizabeth subbing 115# for cleans and 3:1 bar:ring dips.
17:05 (PR). previous was 26:30.
Next time, up the weight on cleans.

Comment #389 - Posted by: Josh G at August 7, 2007 2:12 PM


Don't you think there are plenty of people watching Joey's interview and going "Hoo Ah, where do I sign up?"

In my own opinion, the vast bulk of American citizens feel like they've been bullied into silence on any number of issues by the politically correct, who are quite happy to attach epithets first, then ask questions only after being called on it.

This is in fact still first and foremost a fitness site which delivers a superior product, and if people get their panties seriously in a wad over American citizens exercising their right to free speech, then they are likely too dainty for this program anyway.

Coach has never made any secret either about the fact that military/LEO/firefighters are his focal point, although of course we want this as widely distributed as possible.

I've been effectively running my own businesses of various sorts--certainly acting as a marketing entity--for a number of years, and in my view having a personality and a recognizable individuality can be as much a marketing advantage as disadvantage. You lose some people, but gain others.

And you definitely lose something valuable when you pretend to be someone you aren't, because your passion suffers when you have to put those filters on.

With respect to your comment that his comments are childish and idiotic, I am reminded of a statement which I believe was attributed to Tom Reid, who was quite the man about Congress back in TR's time. Delivering his assessment of a colleague, he said that "he has never opened his mouth without detracting from the sum total of human knowledge."

I've always liked that, and should you ever decide to begin delivering substantive and well reasoned contributions of your own, I would greatly enjoy it. Until that day, remember that there are three fingers pointing back at you.

Comment #390 - Posted by: Barry Cooper at August 7, 2007 2:20 PM


Warm-Up - row 1km, 5x5 Squat - 185#

Did tomorrow's Snatch WOD first.

Elizabeth: mod'd Hang cleans, bar dips.
Time: 11:50

Comment #391 - Posted by: CJOH at August 7, 2007 2:24 PM

Time 16:14 subbed 95 cleans, 3 for 1 bar dips for ring dips.

Comment #392 - Posted by: ZMAN at August 7, 2007 2:26 PM


Comment #393 - Posted by: Dr. Eric at August 7, 2007 2:31 PM


You have become a CROSSFIT legend with one interview. Way to capture the heart of the CRossfit community while clearly defining the fringe left bankrupt philosophies. A plain spoken eloquence that is needed in the public arena.

CCTJOEY for PResident. I think we need a write in campaign!

Comment #394 - Posted by: Bill Cattley at August 7, 2007 3:07 PM

As rx'd: 38 minutes.

I suspect the time was due to heavy lifting the whole day at work. I think I'll try this again next week. Pardon my ignorance, but who is CCT Joey?

Comment #395 - Posted by: patrick at August 7, 2007 3:17 PM

Jeff-@ home
sub'd 79# cleans

Comment #396 - Posted by: JEFF AND CHARITY at August 7, 2007 3:42 PM


Did 95# cleans not 135# since my form sucks and 3:1 ratio on the dips


did this a few days late since im taking a fundamentals class at function crossfit rochester

Comment #397 - Posted by: bklyn_chris at August 7, 2007 4:56 PM

26:30 Slow and deliberate after a day working in 100 degree heat.

Comment #398 - Posted by: Rob@LFD at August 7, 2007 5:05 PM

to caveat the above, I will consider sending Zach $500 to stop whining, he might have to get installments though. I most definitely would if he will pull his affiliation from CF,so that we might hear what he has to say without him being scared to speak without effecting his business. I believe that is fair shake. ;)

Comment #399 - Posted by: CCTJOEY at August 7, 2007 5:25 PM


Let me get this straight:

1. You're a voracious defender of free-market economics, and you're best response here is that I'm just in it for the money?

2. It's totally cool for you to call a large swath of CrossFitters and potential CrossFitters "Pussise," but it's not cool for someone to call you on it?

3. It's not cool when someone misrepresents the organization that you've invested your life into (the military), but I shouldn't sweat it when the homepage of CrossFit features you representing the same sort of elitist attitude that Coach Glassman abhors in Gym Jones?

Incidentally, you did talk quite a bit about yourself, your job, etc...

BTW - I don't have to spend a minute of my time proving my "loyalty" to CrossFit to you... That's not only ridiculous, but it also shows your complete ignorance of who I am and what I do... Not that you have any reason to know these types of things... so, perhaps you shouldn't make such asinine assumptions.


Comment #400 - Posted by: zach davis at August 7, 2007 5:57 PM

Scaled down the Cleans to 95lbs
Sub'd 3X Parallel Bar Dips for the Ring Dips


(Last time :18::56::98)

Comment #401 - Posted by: Andy P/43/189# at August 7, 2007 6:05 PM

Since my post got yanked and yours as well, the reference is lost.

Since you are attributing things to me please transcribe for me

1. Where I said anything about a large swath of CrossFitters and potential CrossFitters being 'Pussies.

2. What attitude are you talking about? From what I have read here today, most people found what I had to say encouraging.

What are you "calling me on" in relation to your point number 2? Are you calling me a pu$$y?

Show me where I was talking about me, as in telling the world about me? I was talking about Coach, my take on CrossFit, and my take on CrossFit as it applies to rest days. I answered specific questions and gave background if necessary.

You know no more about me or my job, after that interview, than you did before.

I don't know what your beef is with me, but perhaps you would love to expound. I would love to hear it.

Again, your complaint revolved around you as an affiliate.

I say, film a rebuttal to my assertions you are gathering from my interview as soon as possible and get it to CF.

Comment #402 - Posted by: CCTJOEY at August 7, 2007 6:30 PM


Comment #403 - Posted by: nsb at August 7, 2007 6:48 PM

26 yom


21 - Hang Cleans - 135#
63 - Bar Dips
15 - Hang Cleans - 135#
45 - Bar Dips
09 - Hang Cleans - 135#
27 - Bar Dips


Comment #404 - Posted by: BP at August 7, 2007 6:59 PM


Clean 135#
--- 15:00 ---

Cleans were full ROM for once. Dips were not ring dips, but finished with 20 instead of 9.

Comment #405 - Posted by: Dan Schmieding at August 7, 2007 7:10 PM

95 lb cleans trying to fix a back injury

Comment #406 - Posted by: dbones at August 7, 2007 7:54 PM

Here you go, Joey:

1. Where I said anything about a large swath of CrossFitters and potential CrossFitters being 'Pussies

- "Stay out of the streets, and quit acting like weirdos at protests"
- "The reason I got sucked into it is the same reason that so many people are pussies about it on the webste...." ....followed by some assumed mimicing of the "pussies"
- "And these little assholes over here are posting all sorts of crazy stuff and trying to pass it off as normal... and they try to pass it off as some sort of moderate view when it's not.... everything over there on the left side of the system, of the political system has failed..."

So, let's see, we've got not only "pussies," but also "weirdos" and "assholes".... I forgot about those until you challenged me for refrences. You were on quite a roll.

"2. What attitude are you talking about? From what I have read here today, most people found what I had to say encouraging"

The attitude in which you suggest that those who don't agree with your political opinions are also likely "pussin' out" on the workouts.

I'm calling you on your lack of judgement... as evidenced by your inability to look back at the interview and realize; "Yeah, I was kind of a dick..."

My complaint stems from my opinion that many, not all, of the views you expressed in the interview are more likely to alienate than attract. I'm embarrassed that it was posted on the home page, and as I said, I look forward to it disappearing in to the archives. It disturbs me to think that this interview could have been someone's first exposure to CrossFit... I guess I'm a sell-out or only interested in the money.

I don't have anything against you personally Joey... You can scroll back to the top of this thread to where I complemented you, if you wish. However, I think that many of your comments in the interview are an embarrassment to the CrossFit community... which, you may not realize, includes more than just the loud throng of conservatives that post on the rest days and the few moderates, liberals, etc... who haven't left in exasperation.


Comment #407 - Posted by: Zach Davis at August 7, 2007 8:34 PM

(done 8/6/07)
Completed rds. of 21 & 15 before stopping. Too much tension in upper back/neck and just really drained today.
115# squat cleans & ring dips
23:27...HR avg 159 max 186

Comment #408 - Posted by: Mike Scott at August 7, 2007 9:55 PM

Sub: regular dips, 50kg power clean. Total time 13 minutes flat

Comment #409 - Posted by: addey at August 8, 2007 5:24 AM

running couple of days late

as rx'd, 15:40, more than 3 mintues faster than last time. yes!

Comment #410 - Posted by: Jim Evans at August 8, 2007 6:38 AM


Modified as follows:

21 - 15 - 9 reps
clean - 75#
bar dips - 63 - 45 - 27
total time: 45:42
completed 8/8/07

Comment #411 - Posted by: Pickle at August 8, 2007 7:05 AM

Scaled the cleans to 95#.
Still took about 18 minutes.

Comment #412 - Posted by: mws at August 8, 2007 7:52 AM

Scaled cleans to 95#
Time about 15 mins.

Always obliterated after WOD and forget to stop the stopwatch!

Comment #413 - Posted by: Cory/21/M/165# at August 8, 2007 8:43 AM

Age: 37
B.W: 156
wod: 11:52 as rx'd

Comment #414 - Posted by: Seth at August 8, 2007 9:11 AM

Zach, what you are not seeing is the seg-ways where some if not all of what you are seeing is split down the middle. That is why those who actually SAW the interview have said it was either funnier or better in person. Simply put, the edit is missing some explanations and details.

That is not to say I most definitely did not offend some people. Nor do I care. I am offended 3 out of 4 rest days by liberals and leftists who want to rob people of their liberty and responsibility to up their game in life. I face it head on, not whine about it by asking that they be shut up or hidden. as a matter of fact I want them out in all their 'glory' for the world to see.

On the full version you would have heard me describe Pinkos, as Communist sympathizers.

You would have also understood that I was not, in fact saying that, people who do not agree with me politically are pussies. Instead you would have noticed that I was saying that the pussies do not tend to agree with politically.

They are not one and the same. Take for instance, you. I know you are not exactly in agreement with me politically. However, much I find your views sad and pathetic, I do not think you are a 'Pussy'. I think you are a fruit loop based that you are an entrepreneur and you believe what you believe. However, I believe the longer you are in business you will drift closer to my way of thinking.

The 'idiots at protests' have to do with the anti-war and anarchist types that are trying to manipulate popular culture. luckily, they have really failed in their ability to sway the public in general, though they have a lot of sympathetic souls in the media. I am talking about the types in the article I referenced above. Those people do post here, and often we get them to admit they are Marxists, not just liberals and then they scoot away.

My first run in was a guy by the name of Tim Neals. Tim is a black teacher who now lives in China. He had passed himself to a local Jewish newsletter in Louisville as a war veteran, which he turned out not to be. He also was bagging on America and the military relentlessly here in the forums. The military was a "Brutal Junta" he described us. He supported Communist dictators throughout the world and believed China has a better human rights record than America. Everything wrong in the world was President Bush's fault, blah, blah, blah. There were several of these types on in that era on the board. He was outed and disappeared. He was however trying to convince and was somewhat successful in that sense, in normalizing the discussion far to the left of reality, until he was confronted and forced to admit he was a Marxist and later busted for being a liar.

Many were like yourself and say Ben M. Guys that know just enough to be dangerous. However, you are not who I am addressing. You do not HATE America or the military or police. Unfortunately, your voice gets used by those types to gain political strength for a movement and sympathy for a worldview and movement that if pointed out to the general public, would be shunned.

I am being direct to Socialist or Communist sympathizers. Your being sympathetic to Government Health Care is not necessarily sympathetic to Socialist and Communist movements or agendas. In your case I know this not to be the case. You just fail to see the slippery slope and fail to see how the medical care system you think you want is crumbling all over the world, just like Communistic industrial infrastructures failed in the 80's and 90's. Pinkos are 'pu$$ies' by nature, they simply do not understand they can face the cold cruel world, plus they do not think you or I can either. If they had their way they would make it criminal for us to embrace our liberty accept for no consequences sex and drug use.

We can save that for another day.

When people gripe about the banter on the rest days they are being pussies. Period. They do not realize the world is a difficult place and that if they don't see or feel that on a daily basis is because others are doing their jobs of keeping them safe.

Over time I have been able to directly link that mentality, to a whiny mentality of "why do I have to do 90 pull-ups and 90 dips to equal 30 muscle-ups". It is time tested. Two pees in a pod. Being a Puss is a way of life and it can all end here if you step up to the plate and push yourself.

For 45 minutes a day you can take your life back from the government, your cubical, or your inability to dominate your surroundings. It is a stair step approach. That is what many got from what I was saying.

You thought I was calling you a pussy. My words were not definite. They were conditional. If you do not meet the conditions, then I do not understand why you would be upset unless you misunderstood. Otherwise wear it like a 'pink' badge of courage.

That is what I was getting at. Push yourself on all 4 days and get out your cock and balls, and man-up. The rest day is no different. Bring your A game and get in the discussion. 'Have a take and do not suck.'

Just like I doubt you have tolerance for pu$$ies in your gym, I don't have tolerance for them at all. It is the Attitude I was describing not the Ability.

I wish you would have seen that in the interview, because most did.

Yes, I was a dick, and I do not apologize for it. Let them confront my ideas if they don't like it. They won't though. They will call me a 'neo-fascist' and whine about them being outed as a puss with how they deal with life and the world. No surprise there.

Comment #415 - Posted by: CCTJOEY at August 8, 2007 9:26 AM

Moderator please review last post a few minutes ago for review. Was rather long. I am unsure why it was held up.

Comment #416 - Posted by: CCTJOEY at August 8, 2007 9:30 AM

Did anyone else notice that Joey got a hard nipple during the interview.

Comment #417 - Posted by: RUSS at August 8, 2007 9:57 AM

modified due to globo-gym

hang power clean 135 21-15-9
dips 63-45-27
front squat 135 21-15-9

time: 33:30
bwt 240 age 32

Comment #418 - Posted by: brian t at August 8, 2007 10:09 AM

Age: 42
CFWUx3 (minus dips)

as RX'd, subbed 3x dips for ring dips
Felt slow, but still managed a PR
19:40 (PR)

compared to:
20:51 - on 6-16-07
24:14 - on 4-11-07, and
26:45 - on 4-05-06 (w/power cleans)

Comment #419 - Posted by: OCMike at August 8, 2007 10:32 AM

Age 35
BW 184

CFWU 2x15, light on dips

As Rx'd.
Last time 17:25
This time 14:30

Crossfit - slowly but surely turning desk jockeys into animals... Thanks, Coach!

Comment #420 - Posted by: Tim in VT at August 8, 2007 10:34 AM

Sub - 1:1 dips for ring dips


Comment #421 - Posted by: Cameron at August 8, 2007 2:12 PM


Good post... and, don't think that I missed any of the subtleties that you tried to comvey in it. Nor should you think that I was 'personally' offended by the comments.

Here is the rub:
As a "Professional" coach, I know for a fact that I MUST tolerate all level of weakness and lack of desire. My job does not consist of weading out the weak. My first and most important responsibility is to cultivate strength out of weakness.

Coach Kenyon from SST once gave me a profound bit of advice for coaching athletes and clients:
Finding fault is the most basic level of competence in our species... It is easy enough that even that even the mentally incapacitated can do it. To recognize what a person is doing right and to encourage that takes skill, intelligence, and professionalism.

This is the rule that myself and my coaches live and die by in my gym:
Never criticize an athlete. Our mantra is; "Here's what you did right. Here's what to do next."

I wouldn't hire someone with your attitude, in a million years, and it is the ONLY attitude that I will never tolerate in a client... Some may argue that your type of attitude is especially suited to a military environment, but the research indicates otherwise. It is simply not necessary to ridicule to get results... as a matter of fact, it is antithetical to getting results.

Your comments represent the absolute worst of all possible attitudes in coaching, and since this sight is the portal into CrossFit, I believe that you have done a huge disservice to many. This is my primary "gripe."

You can take as much time as you want to complain about the editing, but you are smart enough to know that your comments had the possibility of being presented on this forum.

Incidentally, if I make the case, as I have before in less public forums that I thikn the political discussions distract from the fitness mission of CrossFit, that does not make me a "pussy." It simply indicates that I am thoughtful and care enough about CrossFit to have an opinion. instead of being dismissive and insulting, why not try to present your opinion in a way that is genuinely persuasive?

The thing about being a dick is that as soon as you do it, your input becomes irrelevent. Look around you at that people who are successful in your field, in the world at large... at the people who are admired... take Coach Glassman for example. For the most part, they try not to be dicks, and when they are, they have the good judgement to amend it.

So far, all you've managed to do is to largely evade the issue, going so far as to deny having said the things you did. When finally confronted with it, you admitt to being a dick and offer no apology. Seriously, who's weak in this situation?


Comment #422 - Posted by: zach davis at August 8, 2007 2:30 PM

as rx'd
full rom cleans
20 s slower than last time (but 30 degrees hotter)

Comment #423 - Posted by: geof at August 8, 2007 2:57 PM

Zach, I am not evading anything. The reference to anyone being a "P" has to do with people logging on to here and griping about the environment. Whether the workout or the rest day. my point is about attitude brought to the table. Being a "P" is a determent to everyone around you.

I am not griping about the editing. Simply pointing out what you did not know, as usual.

Since I am not a "COACH" as you think of yourself, I don't really care about your frame of reference. I, as an average man and others like me, have been forged in some very high heat under the some of the most stressful conditions known to man.

When I have coached, I have been very successful and not by coddling weakness, but by teaching people to find thier fire.

To read that you would not hire me is laughable. Why would I work for you? You have the cockiest website linked to CrossFit. The most successful affiliates that I have seen are completely opposite of you.

"This is the rule that myself and my coaches live and die by in my gym:
Never criticize an athlete. Our mantra is; "Here's what you did right. Here's what to do next."

Are you kidding me? Live or DIE? Spare me the drama.

I don't have that luxury. My job is deadly in a training environment. Often times the only time you get to practice something, it is a real life or death event. The first time I leaped out of a plane in the dark with 7 other guys...that was all our first time in those conditions. There was no 'abort' button. If you were foolish, you were booted and/or you hurt/killed someone.

When my dive buddy at combat diver course, did not notice that he came unhooked from me in the dark and continued to swim for another 1000m before noticing...he got booted and in a real environment could have compromised the mission.

When a jumper on my team got cocky and came out on top of me on a static-line jump, he entangled us. Luckily I walked away after tumbling for 800ft after doing the right thing, he did not. Several months later he died on a jump and killed another man as well. He had over 8000 jumps.

There was no way to stop these events in action, or to offer guidance. The decisions had consequences. Whether they were to be weak, stupid, or cocky.

Strength is not cultivated from weakness. Strength is cultivated from action. Action eradicates weakness. They are not transformable, they are two different plants growing in the field.

You don't understand what I was saying, which is why you are the only one still whining. Everyone else gets it. For a Coach, you learn very slow.

I was "encouraging" people to quit whining. I was being "professional" by demanding that people bringing their A game. I was being "intelligent" in selecting my tone and language which would cause the greatest reaction. I was "understanding" and "persuasive" when I explained that no matter what you do in your regular life you can OWN your world for 45 minutes and practice being an Alpha..

Mission accomplished. The Votes are in.

"Incidentally, if I make the case, as I have before in less public forums that I thikn the political discussions distract from the fitness mission of CrossFit, that does not make me a "pussy." It simply indicates that I am thoughtful and care enough about CrossFit to have an opinion. instead of being dismissive and insulting, why not try to present your opinion in a way that is genuinely persuasive?"

No, it shows you are missing something in your understanding of the CrossFit. There is more to it than technique, there is a mentality. You may not like how I phrased it, but I am dead on.

3.2.1. GO!

I like how I am described as insulting, when you have been calling me names directly.

"Some may argue that your type of attitude is especially suited to a military environment, but the research indicates otherwise."

Really? That would be why my email and this board where inundated by military and LEO types telling me I was dead on. Hmmmmm. That is curious. Especially, now that we have been at war for 6 years the military is bringing back more physical and mental rigor into training even the most basic non-combat soldier in order to eradicate the 'P's from the ranks. This after your methods largely failed through the '90s I am sure the Spartans, the Huns, and every Special Operations Force in the world would laugh at your perspective. I request your vast research, so I might contrast it with my experience.

Put up or shut up.

Comment #424 - Posted by: CCTJOEY at August 8, 2007 4:24 PM

Zach, I do like the design of your site, however.

Comment #425 - Posted by: CCTJOEY at August 8, 2007 4:35 PM


Catching up on WOD posting

Elizabeth Time = 16:27
Very broken but still 30 seconds faster than last time.

Good stuff CCTJOEY. Love that video

Comment #426 - Posted by: Brian V at August 8, 2007 5:00 PM

Laura: did this in 15 minutes. subber sdhp/65lbs. for cleans and 3:1 assisted dips for ring dips.

killed my back...ouch.


Comment #427 - Posted by: lawman698 at August 8, 2007 5:40 PM


21-15-9 of 95# hang power clean; 1st 2 sets broken.

42-30-18 of bar dips; all sets broken


Comment #428 - Posted by: highschoolcoach at August 8, 2007 6:18 PM

:43 faster than last time. hoo rah

Comment #429 - Posted by: highschoolcoach at August 8, 2007 6:19 PM


This is my last word on it... honestly, I'm not coming back to this thread.

- CrossFit is not strictly for law enforcement and military. Go look at all of the affiliates.

- It is not necessary to insult people to create an intense environment. Insults are the easy way.

- For every person that has congratulated or agreed with you, there are literally thousands who haven't said boo... CrossFit is a much larger community than the few people who post on rest days... Don't get too full of yourself.

- If I presented the type of attitude that you did in the interview, I would have no clients... I look forward to the flood of commercial affiliates telling me that I'm wrong.

- I'm no more impressed by you than I was before you beat your chest about your job... as I've said before, you don't know very much about me.


Comment #430 - Posted by: zach davis at August 8, 2007 6:22 PM


As Rx'ed

Comment #431 - Posted by: Jim W at August 8, 2007 6:53 PM

Zach, you don't get it. I wasn't insulting CrossFitters, I was insulting people who wanted to change CrossFit.

As usual I wear the fact that you aren't impressed with me like a badge of honor.

Comment #432 - Posted by: CCTJOEY at August 8, 2007 7:36 PM

Elizabeth - subbing 3x regular dips for ring dips, 68# cleans

Comment #433 - Posted by: JENNY O. 36F/130# at August 8, 2007 8:46 PM



Comment #434 - Posted by: rob miller CFSC at August 8, 2007 9:43 PM

he might be chubby, but i don't think you would be able to handle one day in his career field.

i disagree with this zach guy. cct joey's attitude is not the worst. the "shut-up-and-do-it" approach i think applies to many facets of life. basically, no one likes a whiner.
zach's "appreciation sandwich" is just fine too. i learned about that while taking some ed classes. it can apply to adults too.

Comment #435 - Posted by: jay at August 9, 2007 12:13 AM

14:48 got interupted during first set of cleans and used that as an excuse not to push it through the rest of the workout- those cleans really take my wind away.

last time-13:30

p.r. 9:30
Comment #305 - Posted by: Meyer at January 31, 2007 04:43 PM

This time10:14

Comment #436 - Posted by: Meyer at August 9, 2007 3:51 AM

7:44 as rx'd

Comment #437 - Posted by: Karl Blanke at August 9, 2007 4:44 AM


21 cleans 135#
21 burpees
15 cleans 135#
15 burpees
9 cleans 135#
9 burpees


Comment #438 - Posted by: Tommy A. at August 9, 2007 5:44 AM


21 cleans 135#
21 burpees
15 cleans 135#
15 burpees
9 cleans 135#
9 burpees


Comment #439 - Posted by: Tommy A. at August 9, 2007 5:47 AM


Perfection escapes me, yet again.

Comment #440 - Posted by: CCTJOEY at August 9, 2007 5:52 AM

as rx'd


decent form on the 15-9's but 21's started to fade.

Comment #441 - Posted by: Magoo at August 9, 2007 8:31 AM

11:09 All cleans from the floor.

Comment #442 - Posted by: Leroy - Holland at August 9, 2007 9:23 AM

Did this 9th August in park after dark. Gym shut so practiced clean with 6kg medicine ball.

Ring dips arent getting any easier.

Approx 14 mins.

Comment #443 - Posted by: Geoff at August 9, 2007 4:32 PM

38/M/195--Syracuse NY

As Rx'd: 10:36 (almost 2 minutes over last time).
Not making excuses, but had my hands taped up because of the ripped callouses from "Jason" and I think that really effected my grip, which made everything else with the cleans that much harder.

"not my day"

Comment #444 - Posted by: DaGunk at August 9, 2007 5:51 PM

9:11 with power cleans

Comment #445 - Posted by: Steve N. at August 9, 2007 5:53 PM

21/15/9 135 clean
21/15/9 pullups
42/30/18 dips
no energy

Comment #446 - Posted by: homerba at August 9, 2007 6:03 PM

subbed 95# for 135#
used rings

Comment #447 - Posted by: Trooper at August 11, 2007 4:08 PM

16:00 min, rings

Comment #448 - Posted by: BDFG at August 12, 2007 9:44 PM



Cleans 135 pounds
Ring Dips SUB 63/45/27 parallel bar dips


Comment #449 - Posted by: Louis Herrera Jr at August 13, 2007 6:31 AM

I told my wife to put her cock & balls on the table & she just looked at me weird-like. She beats the pants off most everyone at the gym regularly. Go figure.

Barry, you are hitting on all cylinders. I wish I had the eloquence. I think your foil was confusing liberal values with Modern Liberalism. In fact, conservatives are steeped in liberal values, such as freedom & individual liberty, whereas a Modern Liberal's multicultural socialist utopia is not. "History of Freedom" sounds like a course that should be offered at schools across America.

Zach, thx for the link.

Pretty good discourse here although CCTJoey's lack of tact hardly warrants the time you two have put into it. Different strokes.

Comment #450 - Posted by: InfidelSix at August 14, 2007 4:11 PM


7:04 (PR)

65# cleans, 25# assisted ring dips

Comment #451 - Posted by: nadia shatila at August 16, 2007 11:29 AM

21-15-9: 13:45
Clean 135 lbs
Ring dips

Ran 5k 29:45

Comment #452 - Posted by: johnmc at August 16, 2007 8:51 PM

6'2' 185 31

as Rx'd 9:06 Had to move from weightroom to gymnastics room and then take shoes off before entering gymnastics and then put shoes back on to go in weightroom. Wasted a little time

Comment #453 - Posted by: mark at August 21, 2007 11:59 AM

As last time, I scaled down the weight. THis time I scaled it down to 71lbs -- which was too high still (should have stayed with 65lbs). Also this is my second day at this elevation -- 5900' -- not real high, but I think that and my lousy physical condition put me at 17:00 -- 4:00 higher than my last time.

This sucked....

Comment #454 - Posted by: AndyP/43yom/187lbs at September 5, 2007 9:27 AM

5'10 190 46 y/o M


Scaled 125lb Cleans no rings for dips


Comment #455 - Posted by: Mark at September 5, 2007 1:09 PM

Post # 455 shows how much this sucked -- I put "Nancy" on the wrong exercise thread, and wrong date -- LOL.

Comment #456 - Posted by: AndyP/43yom/187 at September 5, 2007 6:01 PM

Cleans with 85 lbs.
All sets broken / good form / stay with 85 lbs. next time

Comment #457 - Posted by: EdC at September 10, 2007 10:19 AM

M, 29, 5'9", 200

21-15-9 reps of:
Power Clean 135 lbs.
Ring dips

Complete in 5:20

Comment #458 - Posted by: AP at September 12, 2007 3:37 PM

Didn't time myself on this, just tried to finish.
Started with 135 then scaled down to 125 after about 10 reps cause form was suffering badly.
On the last set, scaled down to 115.

Comment #459 - Posted by: NYCRaider at September 13, 2007 11:03 AM

Used 125# throughout.
Next time will move up to 135# for as long as possible.
Did regular dips.

Comment #460 - Posted by: NYCRaider at September 19, 2007 6:03 PM

45# cleans

Comment #461 - Posted by: dcyn at July 15, 2010 7:42 PM

I do recall that the swine flu vaccine was pulled because of concerns about GBS. With more than 10 million vaccines given, you know how many cases of GBS were caused? About 18 – 30.
sac rabat chanel

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