I started to order the Aero Rope system from Buddy Lee's website, got to the checkout page, and shipping was $33.00! That's crazy. I'll order a rope from somewhere else before I pay $33.00 for standard USPS shipping.

after looking at that picture, i've come to the realization that there is nothing hotter than a woman doing a deadlift.

My CFJ better movement video is not working. Help.

Wow...just got my journal today, have been crossfiting for almost 2 years and the changes are unreal! the website, the journal, the videos provided with the WOD,....are unreal! thanks Coach and to everyone involved with crossfit for the massses.....3,2,1,....GO!

I'm with #2. video in CFJ doesn't work in either format...HELP

I just saw the movie The Kingdom, last night.
I wondered what people on here thought of it.

Is it only because I'm getting old and my ears don't work as well as they used to but is anyone else having trouble hearing what the guy that Coach introduced is saying? If so, can the video be reworked and reposted?

I hope I give a last lecture 1/2 as good as Randy Paush when I have 6 months to live.

The issue with the Journal links have been fixed and will cycle through the servers. All your links should be working within the hour.

I thought The Kingdom was a great movie. Definitely inspired me to continue my training, so one day I can return to BUD/S and accomplish my original goal.

FYI, there's a transcript of Pausch's lecture at:

http://www.cs.cmu.edu/%7Epausch/Randy/pauschlastlecturetranscript.pdf

Hey just curious, I out here in Taji Iraq and was wondering if there is any crossfiter out here that I can go "crossFitItUp" with.

As Rx'd; and coach should keep the lecture on, "Really Achieving you Childhood Dreams" by Randy Pausch bookmarked. Excellent, Thanks

I watched Randy Pausch's "Last Lecture" alone at a rather dark time. It was magnificent, worthy of every minute spent, a tonic for a difficult malady. Do yourself a favor and set aside time to watch it straight through. Share the time with a loved one, perhaps. Be alert for the "head fakes".

This was a good one to share Coach. Thanks.

D.

Deadlift Day

100-110-110-120-120-130(PR)-120

Nice day.

While at my gym tonight I noticed that the local elite athletes were in the gym training for their sport. With their training coach watching over them, I witnessed the most poorly performed squats, deadlifts and other staple exercises. This guy just watched over and said nothing. I was absolutely appalled. Looks like I am going to have to get certified (when Crossfit certs are done in Australia, that is), open my own gym and train the athletes how to do things properly.

Until then, I am forever aware I am truly the only person in a population of wannabees who actually knows how to train in the gym. Thanks Crossfit for your seemingly neverending stream of accurate and common sense training information.

I agree with Bingo - well put. It's a very worthwhile video with a lot of wisdom.

Thanks Lauren. Thanks Coach.

Thanks to crossfit for posting the video. A wonderful and worthwhile watch.

One additional gift worth mention is that Randy Pausch also has the world's best slides on personal Time Management on his website, written before he had cancer. Paul

Yesterdays WOD - 35 DUs 25 Thrusters 15 Pull-ups
as rx'd 10m:40s. Why is it always harder that it looks?

I'm in Lyon France, and I am desperately trying to find somewhere to do my WOD's... as of now, I'm surviving on non-weight movements. Can anyone in the area help?... I am also in St. Etienne 3-4 days/week...

Je habite sur Lyon, et je voudrais bien de trouver quelque part de faire mes WOD's... maintenant je peux faire seulement les exercices sans poids. Est-ce qu'on peut m'aider? Je serai aussi en St. Etienne 3 ou 4 jours/7...

Thanks for your help/ Merci bien,
Matthew

19/m/176#/5'10"

Yesterday's WOD as rx'd 25:15
This morning's 10 mile time 1:08

Anyone else here heading to DC this weekend for the Army 10 miler?

Thank you so much for posting the video - these are the people bringing education to another level for all students. It's amazing to imagine how many life's have been touched by Randy.
T.

Has anyone tried the bucket circles described in the latest CFJ? I can't wait to get home tonight and rig this one up. Hopefully the bucket won't be multitasking. Thanks, Coach, for yet another great CFJ. I look forward to the start of the month and finding these in my inbox.

After reading a bit about the Crossfit philosophy on diet, which I've been following (more or less) with great results, I'm still left wondering: what's the official Crossfit position on (a) dairy and (b) alcohol? I'm afraid I might already know the answer to (b)...

i am catching up on the workouts, so i did this today. i wanted to combo this and the WOD from yesterday, but a 20' traffic jam cut my time and i really wanted to see where my deadlift were.

w/u 200 single unders, 2x10 CFWU (switched to purple elastic band for pullups) 2x5 DL @ 110.

155-177-188(PR)-199(new PR)-204.5(PR again)-210 (super new PR)-210

that's a 32# increase! i have missed the heavy deadlift days since april or so and i don't think i was posting then. i am so happy!

congrats to all those who also achieve new PRs and any firsts (muscle ups, pull ups, what have you!) this program is so amazing... everyday you have an opportunity for greatness. thank you so much! now onto the video!

ck

One of the best videos ever made by a man who has little time left and want to "head fake" you. Awesome, humbling, inspiring and loving. We can be so fortunate as to share with others what he has shared in such a short period of time on stage with all of us.

God speed.

I can't do pull-ups. Is there an exercise that I can keep up my pull-up strength but not put so much pressure on my elbow? The doctor told me it was tennis elbow, but I don't think it is. The only thing that really seems to aggravate it is pull-ups.

#24

Any diet is better than no diet, just count your drinks into your menu / blocks etc. g

Thanks Ross #11 for posting that link... I couldn't get the video to work, but it was well worth the read. Before an hour ago, I had never heard of Randy Pausch... simply moving.

CrossFit Virginia Beach video was very boring.

Typical neocon drivel. All the justifications for the iraq war turned out to be false, and it does nothing to help us in the global war on terror. In fact, one might argue th--

Wait, this isn't a political rest day, is it? Crap!

#29........there is no CrossFit Virginia Beach video.

What are you talking about?

By the way, is that your real email address? I'm having a difficult time contacting you through it.

Hi from York, UK. Amazing program.

I was wondering if anybody here could tell me how many pull ups/ dips you need to be able to do before you can do a bar muscle up?

Caught up with ystd WOD, details there. 17:41.

28/f/108

made up yesterdays WOD. stomach was still upset until last night from sunday's run.

35 DU's
25 thursters, 65lbs
15 pull-ups

16:55

god that was brutal. thrusters sucked all my time up. need to get one of those buddy lee jump ropes, my beaded one just isn't cutting it. spent lots of time trying to untangle it.

also survived my first week on the zone!

#27

Rest your elbow and let it heal, ice it daily a few times a day, take some ibuprofen. Really just let it heal for a week and you'll be fine, you wo't loose the ability to do pullups or anything like that i promise, you'll be happy when it is healed though.

#33

Depending on how you perform the bar muscle up the "amount" changes.
Obviously a strict dead-hang bar muscle up is requiring of phenomenal strength, whereas a kipping one is 'easier', also when doing it, if you bring one elbow around before the other that is easier than both together which is rather hard in a timing sense. The general theories on muscle ups are close to what it should be to do one. 15-20 pullups/ring dips

Thanks Coach and Lauren for the video. It was simply wonderful to be able to watch it and hear what Randy shared with all of us. I watched it early, early this morning and have been thinking about it and my life since then. I wonder what kinds of wisdom we would part with, if we were given the shortness of our remaining time here.

Never hesitate for one second to show your appreciation for and to tell the ones you love that you love them.

Update on my heart-
Last Friday I had my 3 month follow up appointment with my Cardic electrophysiologist. I got lost on the way to the clinic, so I was late getting there, ran in sat down and they took my BP and pulse. My BP was a little bit high, but my pulse was 69. That is the first time since, I don't even know when, that it has been below 72 when I've had it taken at the docs office. Had the standard EKG run. I asked for a copy and it's pretty cool for me to look at, because no more irregularities.
The results?
I don't have to go back any more, because I am cured!

Colleen-
Great job on your PB's!

Bingo-
I missed your Sunday musings this weekend. Uh oh, pressure. ;-) I hope that enjoyed your weekend and that your confrence went well.

Kate

41yo/f/163#
make up day
Cindy mod
17 rounds in 19:52,
iron woody green bands for pullups
alt rounds for pushups incline on ground and incline on rings
then did OHS 45#-15x, 55#-10X, 65#-10X,, 75#-5X, 80#-1X
Then did deadlifts
65#-10x, 85#-10x, 105#-5x, 115#-5x, 135#-5x, 145#-1x, 155#-1x, 175#-1x, 185#-1x, 190#-1x, 195#-1x, 200#-1x!!!
65#-10x

#27 molly,

i have a similar issue with extreme pain to the inside of my elbow during pullups, and though mine is "golfer's elbow" as opposed to "tennis elbow," we are essentially in the same position. there is a wealth of information on the message boards about elbow issues, so you may want to peruse the archives for a bit to find help for your specific case, but in the meantime i can offer the following summary/advice from my own experiences (i've had this before, as well, years ago):

1. these elbow tendon issues typically do not go away quickly or without a LOT of rest. be smart and back off of all activities that cause any amount of pain. even when you think your elbow is healthy, wait a few more weeks before attempting pullups again.

2. your recovery will be helped by heat and ice therapy. just pick up a couple of those gel pads you can put in the microwave and freezer and go at it every day for a few rounds of each. i'm not really sure how much this speeds up the healing process, but it certainly does reduce any pain you may have.

3. there is a lot of discussion on the message boards about "trigger therapy," though i seen no benefit regarding these elbow issues. give it shot if you'd like; it certainly may help in your case.

4. my biggest concern during these recovery periods (aside from actually recovering) is always maintaining strength. i can recommend two specific substitutions that may help. first, incorporate as much rowing as you can - it certainly won't hit your lats like pullups, but many of the same muscles throughout the back, arms, and shoulders are activated in the rowing motion. second, if you are concerned about grip strength, go ahead and add some dead hangs from a bar. and by all means, continue doing the WODs to the best of your abilities when possible.

hope some of this helps.

one last note - listen to your body. when you're limited concerning upper body exercises, it's easy to try to push yourself hard on the movement you still can perform well, like core and legs. sometimes this can lead to overtraining, and subsequent injuries to other joints.

Felt strong today, so I went with :

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

(5on2off schedule here)

5rounds+2HSPU

Those pull-ups keep slowing me down its so annoying! I'm getting better tho, perseverance they say!

Oh and that feeling of strength I had waking up, is completely gone, lol

wou'ha

randy pausch is a stud....a true application of stoic philosophy, which is easier said than done.

click on the cfvb link and read the post from sept. 28....amen.

That had to be one of the best 90 minutes I've spent in a long-long time. I really am trying to figure a way to save a copy of that lecture.

#2 Richie -
Sure there is....TWO women deadlifting.....

I have been in pretty good shape my entire life, playing sports/working out constantly. I have been doing crossfit for a little over a month now and I am without a doubt in the best shape of my life.

As a student at Carnegie Mellon, I only found out about the lecture a few days after it actually happened. Professor Pausch has made a lasting impact on our campus as well as the rest of the world. As a professor at the best computer science school in the country and as a truly genuine individual, many people would do well to take a fraction of his teachings and apply them to their daily lives.

I applaud crossfit for recognizing Professor Pausch and everything he stands for.

I will watch this tonight, but in the meantime thought I'd pass along a quote I just found that I am going to put on my wall:

One of the illusions is that the present hour is not the critical, decisive hour. Write it in your heart that every day is the best day of the year. Ralph Waldo Emerson

Didn't get to the gym Sunday so I decided to make up my own thing for today

3 rounds of:
35lb Turkish Get-up using a plate x10(per arm)
45 sit ups
Pyramid Pull ups (1-5)

Thanks Coach and Lauren for posting that Randy Pausch "Last Lecture" video. I'll probably be thinking about a lot of the ground he covered for weeks to come.

-Trip

Deadlift/Shoulder Press/Squat

Strength Day Yesterday:
Shoulder Press = 200#
Deadlifts = 415#
Squats = 490#

I'm working with a bum shoulder for now (slept on it wrong a few nights in a row). But overall, I'm very satisfied with the numbers.

Can't wait to hear the "lecture".

Will do yesterday's W.O.D. today when I get home.

m/31/185

Warm Up - GA's warm up w/out pullups + Sampson Stretch
WOD - My Gym is closed on Monday's so did yesterday's WOD today...
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups (Sub'd jumping pull ups)

I never knew double-unders were so hard on arms. I got the first set w/ no break, but had to break the 2nd set at 25 and the 3rd set at 29 when I couldn't swing the rope. All sets broken on Thrusters with 1st set 15-10, 2nd set 8-9-8, & 3rd set 5-5-5-10. All sets broken on Jumping Pull-ups 5-5-5.

I can't see how anyone would think this workout looks easy on paper. I clearly remember last Tuesday's SDHP & Thrusters WOD. This was brutal and I was cheating w/ jumping pullups. I can't wait until I can pull off the real deal!

A great lecture with so many good points. Dr. Pausch obviously has been though a lot and has learned quite a bit: innovative, creative and fun.

At the risk of sounding cruel, I wasn't impressed with his attitude toward his impending death. In the face of death, I wouldn't find his perspective comforting at all.

"tell the truth, be earnest, apologize when you screw up, focus on others - not yourself"

Excellent truths to live by.

24 m 180
18 rd cindy today. Never actually went 20 min before. Love it!

October's CF Journal just arrived. I await it with the same anticipation I used to have for the new Superman and, at a later stage of life, the, er, um, new Playboy.

Zag

What would you have him do? Fall to the stage and wail about how unfair and cruel the universe is? Weep uncontrollably during his lecture?

He said at the beginning he wasn't going to discuss his family, which he said would cause him to tear up.

Just because he's not all into the "I am dying, woe is me" theater schtick doesn't necessarily mean he is looking forward to dying. Far from it, I would say.

But, it is very apparent that he understands that there are some things he cannot change, and to bemoan that fact would rob him of his ability to actually live during the time he has left.

By facing the issue head on..."I have about X number of days left to live....give or take"...he can then fill those remaining days with joy with his family, who will remember him as a source of happiness and positive thought, even in the face of adversity.

You know...the brick wall.

Awesome photo because it emphasizes crossfit's simplicity...it looks so primitive, but has all the necessities: rings, pull up bars, barbells and bumper plates without all the cumbersome machines...when I can afford a house, this big box gym stuff has gotta go and my home crossfit garage gym will be coming in.

#45 Thanks Barry, good stuff. Thanks Lauren and Coach for the Pausch lecture and everything you do. Thanks Crossfit community for all that you are. I find inspiration in you all daily.
John

#37, Kate, Great news!

#45, Barry Cooper. Thanks for sharing the Emerson quote. A keeper. If you haven't read it already, dig into Compensation. Life altering stuff.

Kate:

Thanks...it's nice to know someone is listening! Congrats on your follow-up. What a relief, huh? This is the way it's supposed to be--nice things happening to nice people.

"There are only two kinds of days: good days and great days." Lance Armstrong

29/M/175

Took yesterday off because I knew today was going to be a 10k run. Managed it in 51:00.

I haven't had a chance to watch the lecture yet, but I read the background and know I have to. Interestingly, I sent the link to a guy I work with, who has a vault of speech/presentation clips & videos he uses for teaching public speaking. He already had it, and said it is as poignant (if not more so) as Lou Gherig's farewell speech. Thanks for the post. It's all about perspective.

Interesting story for you military types,

For reference sake, I'm a deployed Marine.

I built some homemade rings out of some old tubing and lots of 550 cord a few months back. They've held up great against my bodyweight (only 145) but they at first glance they don't look too sturdy. Especially since they hang from the roof about 15 feet overhead. I regularly adjust their height for pullups or pushups, but while I was doing that today I got interrupted by an officer passing by. I had adjusted the height for muscle up practice, so the rings were just above my head. Longer story longer, the officer, who shall remain nameless, told me to cease and desist with such an unsafe maneuver. The one sided conversation that ensued consisted of him telling me about safety and me attempting to tell him about CrossFit. In the end my powers of negotiation failed and I had to take the rings down. (tear) Just goes to show the old saying is true. You can't teach an old dog new tricks. Or in this case, you can't teach an old devil dog to muscle up.

Oh well, What he doesn't see won't hurt him.

I'm knee deep in my second rotation here in Iraq, and CrossFit is honestly my strongest sanity preservation tool. I get absorbed in the entire evolution. Planning workouts, researching technique, the message boards, warm ups, the actual slaughter, the DOMS, the looks I get, the results I get! 5 months in and I only become more absorbed with each passing WOD. There's no appreciation I can express to sum it up, but thank you CrossFit.

I saw Randy Pausch lecture in 1991. He was great then too and I remember thinking how great it would be to be on his team.

Neil(50) & Ellie(52)

Monday 1st

Neil

1000 mtr row + 5 min jump rope

Burgener WU

30 mins power snatch/ snatch & power clean/clean practice

20 mins cardio (x/trainer)

Ellie

75 Single unders
25 Thrusters x 8 kg DB's
15 Pull ups

3 Rounds 17.57

Tuesday 2nd

Neil

5 mins cycle

Jump rope Buddy Lee system

2 x 140 bounce step
3 x 140 alternate-foot step

Burgener WU + snatch & p/clean practice

"Cindy"

5 hang pull ups
10 push ups
15 squats (12" box)

20 complete rounds in 20 mins

First time I've completed 20 rounds with real quality in the pull ups.

Hard work but felt good.

Ellie

1000 mtr row warm up.

Jump rope Buddy Lee style

2 x 200 of 4 bounce step / 4 alternate-foot step

Deadlift WU sets 10 x 40 kg : 10 x 60 kg

10 x 60 kg DL
100 squats
10 x 60 kg DL
50 squats
10 x 60 kg DL
25 squats

6.35

3 x 10 x 60 kg DL

2 x 200 of 4 bounce step / 4 alternate-foot step

Have a good one.

Neilfit

PS. Just got a delivery of Buddy Lee jump rope, book and DVD. The ropes are fantastic (Aero-speed)and I would definately recomend getting the DVD.

f/24/104

did DL today

115, 125, 135, 135, 145, 155, 165, 175(f), 175, 180 (f) (f)

i think my PR is 180 so no records there. I am happy with it though as i haven't done heavy DL in a while (or squats)i thought i might have lost some leg strength

can't wait til i hit 185! i can put the 25s on with the big girl plates.

crossfit rules!

Ten past midnight - should be asleep if I'm going to get enough growth hormone to get better results on the next wod.

Randy is inspiring. We have a choice - Eyore or Tigger. Whatever it is - the hundreds of minor problems in life, the big ones or the biggest - a life cut short. My mum's second child died at four from leukemia. I was born a year later. She is one of the most positive people I know and others often tell me this too. She lives as if the only choice she has is to focus on the possibilities in life and remain stoical in the face of emotional hardship.

My 8 year old son told me last week that the oldest of the gymnastic instructors that teaches him has been verbally very tough on him during training. I explained as Randy did, that when someone tells you your screwing up - thats good, because they care and want and believe you can do better. Perhaps there is still time for me too to also learn to somersault.

Randy is truly a man to emulate.

I made up the Heavy Deadlifts today. First attempt at heavy deads.

M-28-182

135-225-295-315-325-330(f)-315-315

Cfwu
Pull ups
1 in first minute
2 in second etc...

got to 19 and did 15 of 20 in minute 20.
I think that is a pr (prior was 17 and change I think)

Check out was 3 x10 1 1/2 p KB, HSPU practice and stretching

I have been working in to the full crossfit WOD for about a month and a half now and I feel great. I was wondering if any one else feels loke others are looking at you funny. I work out in a gym that is kind of fancy, We do not have any Xfit gyms in WY. I love the strength that I am gaining. I just feel like I would be more at home in a gym that is more set up for X fit. Does any one else feel the eyes too?

#60 Caspar- Thank you for your service and for your 2nd tour. Let me know if you ever need anything. Not all Majors are so fearful of home made rings.

And, I'm a heck of a baker, so if you want some goodies, email me & I'll send you some heat sealed so they're fresh from the oven, totally non-zone, chocolate filled, carbo loaded sugar bombs.

-Maj Karen Douglas (aka: Spider Chick)

I pulled a PR deadlift today: 235lbs. I kid you not. 15 lbs shy of 2x BW. Dang.

first off...

kate that is fantastic news! hard work pays off! congrats, i am so happy for you!

next -- great video. i shared it with several of my athletes and coaches.

spider chick, well done on your PR! that is incredible!

and casper, if you don't take her up on those brownies, you are crazy!

ck

Casper,
Great story and be safe brother Hoorah!

This will probably be buried in all the messages, but way to go Steph!

Big thx to Malmfeldt, JPW, Tim Hamilton, and Bingo for replying yesterday, if anyone else did your also included. I rely appreciated your feedback. It was close to what i was thinking but you guys realy added some great insight. I realy need to get on the msg board. Again thx a million guys. And urrahhh Devil Dog keep your head up, theres always a reason. Once a Marine always a Marine.

Karen, you spazz, are you still doing cartwheels? I wish Tony had got a picture of that; it's good to see a happy face after such a feat of strength!

I told my friend about your DL and he was like "totally cool." You've got to cheer me on when I do my max, deal? I'll try to find something corny for the picture, like a Sponge Bob t-shirt or maybe something Barney purple.

Casper, keep up the good fight and represent, baby. Not everyone agrees, and that's just America. But one thing's for sure, everyone still loves your service, at least those with a clear head on their shoulders. Take care, and definitely e-mail Karen. If her brownies are as cool as she is, you'll dig 'em totally.

30y/M/6'/205/USAF

1.5hr yoga
4 mile run

ready for the next challenge. Bring the rain!

skipped the WOD 2 days ago, so did cleans 1-1-1-1-1-1-1

95, 105, 115, 125, 135, 145(f), 145(f).. hm the bar goes high enough, but i can't complete 145 because my form's a bit weak. gotta work on keeping my elbows high and catching the bar.

I've been wondering when the hell someone in Virginia Beach was going to maintain a Crossfit gym. This is the first I've heard of it and I've lived here all my life. Great to hear, I'll definately be stopping in sometime.

Kate-great news, glad to hear it. See, you do reap what you sow...

Caspar-Semper Fi, devil dog. Reminds me of a quote from Gunny Highway, "Don't give the prick the satisfaction"...

Spider chick-congratulation, very cool.
Can't wait for our fire department crossfit cert this weekend, I think I'll rest a couple days to get ready...

Casper - Unfortunately, the Marine Corps is full of safety nazis these days. Sorry they are interfering with your workouts. "What he doesn't see won't hurt him"...Damn straight!

Spider Chick - Congrats on the PR! Those brownies sound good. I'm not deployed but can I have some anyway?
-JP

Caught up on Cindy today. My first official Cindy, though the two "Murphs" I've done have given some experience of the triplet.

16 rounds + 5 pullups

10 rounds in ten+ minutes, then faded fast. Pushups were most limiting. Pullups were easiest by far. I feel like I've already gained strength from muscle-ups yesterday. It sounds too quick to my mind, but that's how it seems.

Coach - i do have to echo the sentiments of thanks for posting that lecture today. It never fails that you take the best from all worlds to incorporate them into this mantra. Keep it up.

Not that my opinion is worth much, but I dare say that man is worth a named workout. He may not be a hero in the same sense of the word as the others, but he is one nonetheless.

mark L.

Kate, so glad to hear your good news, keep up the good work

Our schedule and wo's are all haywire due to trying to recover from tweaked this and pinching that, today we did...

56/M/186 CFWU, row 5 mins.=1223m, then 3 rounds 4 time of 50 wallballs and 50 Abmats in 13:46

46/F/125 row 5 mins. = 1072m, 3 rounds 4 time of 75 wallballs and 75 situps in 17:34

Did not have the time today to watch Prof. Pausch's lecture. Did anyway. Touching and inspiring - brick walls now have new meaning. And by that, I mean both the real ones and the ones that show up in workouts, career pursuits, personal effort, etc. Thanks for posting that video.

Thanks for sharing the video, Coach. What an amazing guy - to maintain such a positive attitude with what he's facing. It really made me stop and think.

BTW, I downloaded the Alice 3D programming system that Professor Pausch created, since my daughters are such Sim's fans. After running through the tutorials and playing with it for a few hours I'm blown away by how he's managed to make a game out of such a difficult subject. It's simply a great tool for teaching young kids the concepts of Object Oriented Programming and 3D graphics. If nothing else, it should give them a new appreciation of the work that goes into CGI films.

John Wopat, Bingo, Colleen, Firesmac, Dave & Belinda,

Thanks for the kind and encouraging words!

Kate

#43 TimW -

I stand corrected :)

Kate, that's GREAT news. Frankly, with your determination and strength, I expected nothing less. Go live a long & strong X-Fit life.

What a phenomenal example of a way to live a life! God bless Randy and his family! I've got some brick walls on my path right now - this was just the kick in the rear I needed to persist! Thanks for not only motivating and challenging us in the physical realm, but also in the mental sphere!

bw 162 age 38
wall-ball 12#
HSPU on squat bar
21:23

Not going to be able to crossfit tommorrow so:

"Cindy"
5 rounds in 20 mins

As a CrossFitter, and a 40-something professor myself, I want to say thanks for posting a link to Dr. Pausche's video lecture. It was quite moving.

#86 Spider Chick-
Thanks!

Kate

substituted wall ball for 45 lb thrusters
and ran on treadmill
i hate the treadmill
but it was only 30 degrees this morning

43 minutes

Missed Cindy on Saturday so I made it up last night! Sgt. Vominator was close by but never made his full projectile appearance.

14 rounds + 5 pullups, 10 pushups, and 13 squats.

Took me a couple days, but I finally got through it. As everyone has commented, it was well worth the time.

Few comments: First, that lecture was a last act of generosity. He didn't need to do it, and nobody would have blamed him if he hadn't. In my view, his intention was to give a gift, not just to his kids, but to everyone watching. He wanted to communicate on two levels. One was the content of what he said, which was very good. Secondly, though, he communicated through his attitude, his behavior, his resilience, and grace that his transition to death was simply the denouement of a life well lived.

Quite regularly, when I leave my house in the morning, I assess how I would feel in that split second I got before a semi plowed into me while driving to work. Is there anything I should have said to anyone, anything I should have done? Have I taken the cards I have been dealt and played them as well as I could? Have I done my best to live with dignity and courage and honor?

None of us is perfect, and I'm sure he too had his detractors. He was not the unambiguous hero we read about in fairy tales, and I'm quite sure he was afraid on some level. Yet, he did his best, and worked to keep improving. Character flaws he possessed early in his career he worked to smooth over, and learned to value others as much as himself.

He had a choice to make, and he chose the path of courage. We, all of us, can choose that path every day. We can also pretend that something is missing, that some other thing or person needs to be in place. Then, only then, can we begin.

But you can't not begin. It's just a question of what it is you are beginning.

M/44/250#

21:49

Loved the lecture. Absolutely moving.