keep these new workouts coming! great instruction Rob, it has really helped a few of our members. Hopefully we will be adding to the Albany CrossFit muscle-up club shortly!

Crikey, a barn-burner!

YES part II

2 more days tomorrow!

MS. LAUREN, THANK YOU FOR THE EARLY POST. IT REALLY HELPS.

Played catch up this morning

Did Saturday then Monday's WOD back to back.

Saturday WOD 5 rounds + 5 HSPU - stoked to be able to do full range HSPU. Many months of patience has finally paid off.

Monday WOD - row and DU's extravaganza - 24:19

After all that I felt pooped! Summer has really hit hard here on the west coast of Australia. The pull up bar was slippery as hell because of my sweaty hands. Certainly cost me some time.

By the way I noticed I whole bunch on Crossfit North Santa Cruz in the exercises and demos section. People yesterday were saying that they were wondering where they were. I don't think they were shown on the main site but there is 5 videos there to enjoy. Man, what a set up. And Brendan is an absolute beast now!

Wich is harder, muscle-ups on the rings or on the pullup bar?

For me it seems like the dip portion of the muscle-up would be harder on the rings but the pull-up part on the bar seems harder because you have to pull higher to get above. I was just woundering because I have never had the oportunity to try muscle ups on rings and was just woundering what I was missing.

Did 6 rounds + 5 hspu today:
did 15 box jumps instead of lunges'
Got my rings today,just in time for tomorrow!!

Rob, every trainer can take something from how positive and enthusiastic you are while remaining sincere and interested in helping clients. Top Quality!

Shoulders are somewhat of a weakness for me I think that is changing with just these last couple wods. Today my fridge assisted me on hspu's. How convinient to have the fridge as part of the routine when I get hungry. My family had to deal with me taking over the kitchen...I was also doing towel l-pullups on the beam from a chair. My wife was a good sport as she put away the groceries. Any who..I like crossfit. Don't use drugs.

This is going to make this 3day weekend hurt!

A hardy thank you to all the Vets out there.

Is there a set post WOD stretch routine? If so where do I find them. I would like to incorporate it into my workouts.

Rob, you are top shelf- every trainer can learn from your demeanor.

Did 10 rounds today in my kitchen. The fam. were sports as I used the fridge to assist my hspu's and did l-pulls with a towel off the beam! Who needs a health club.

Does anyone know what program braendan used to gain so much weight?? I'm looking to add some for my oly lifting...trying to make the most of the 85kg weight class.

#11...I'm not sure, but I heard something about a gallon of milk everyday in addition to is current Zone blocks.

First official use of my rings in a WOD. I have worked up to 5 dips in a row, but Zack is in for a rude awakening.

Our group attempted FGB for the first time today, and they were awesome.

As rxd: 319 Pretty stoked about this and only hoping to improve. Crossfit community is awesome

Been looking for ages for somebody from Western Australia on here. Bladeboy you are the first I've seen. Just out of curiosity do you know of any others around, or a good gym for CF?

Thanks again for the early post. Like I said last night, I don't expect and you obviously don't have to, I mean hey this is all free.

But I'm sure thankful when you post early so I can think about it a bit before I hit the sac

John

Can anyone recommend a good workout watch that maybe has interval timing for tabatas?

Thanks,
matt

Always love the early posts.

Monday WOD- 10 rounds + 5 hspu and 9 L-pulls. Afterwards I did Sunday's WOD demo with the 30 DB burpee clean thrusters and pullups. I was so beat up, I can't remember my time. It was high 6's or low 7's.

Matt #17-- Try www.gymboss.com. I love it.

no rings so i am not looking forward to 210 bar dips but what the hell. 3 2 1 go. right?

I don't have access to rings, what's a good sub for ring dips?

#11: In the CFNSC gym tour: Pull Up bars, Brendan talks about gaining 28 lbs. in 1.5 months drinking a gallon a day.

Freddy C. said on here yesterday that he used that in conjunction with The Metabolic Diet. Google it for the website and other information.

You can email if you'd like and I'll send you a few articles I have bookmarked on a gallon milk/day plus "super squats".

Brendan drank a gallon and a half of "what" a day?
You reference milk later, but not sure.

Thanks.

#23: bs2103
Sorry about that, a gallon of milk per day. Gained 28 lbs. in 1.5 months.

What kind of tape is used on the rings that are in the picture?

Ben (#21)

Sub for ring dips is 3 regular dips.

Yvette

Good thing I love milk -- i know some people that would definitely be doing "super squats" if they drank that much milk!

The price is of milk seems to be rising as quickly as the price of gas these days! A gallon a day at $4 a pop sure adds up pretty quickly.

I just did yesterday's WOD and then drank a gallon of milk and I don't feel any bigger. Mayber I need to switch from 2% to Vitamin D.

Today I was reminded of who makes America great...summed up by President Roosevelt many years ago... To all of you in the military, law enforcement, and fire service...a new Crossfit slogan: Crossfit: For those IN the arena! God bless you all!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

I'm loving these muscle-up videos. They're short, but those tips really help. Keep em coming

Oh, and 210 Bar Dips...this is really gonna hurt!!

Thanks for part II of the MU video. The false grip description is dead on and I think it'll help a lot with my continued attempts at a MU.
Thanks Rob

Three things:

1) more Sumu DL HPs? :)
2) Where is part one of this muscleup video, please?
3) A gallon of milk a day will make you something other than ... FAT? 28 pounds of love handles. Eeek!

(ok, four things)

4) Love the new workouts. Some good variety. Now if only I can break my 6-mo BW and BF% and performance plateau...

What is a 210 bar dip?

7 rounds for time of:
95 pound Sumo-deadlift, 10 reps
20 Push-up (I don't have a ring)

13:27

Rob,
Great work brother .. I hope to be half the trainer you are someday ..

#34
part one of the mu vid is on Friday 071109
posting

A gallon of milk a day works. It did for me anyway, and it didn't make me a bit fatter. In my experience, no other food product comes close to being as effective as milk for gaining muscle.

26m/6'2"/185

tuesday w.o.d.... no rings, did bar dips as rx'd. completed in 16:00. those bar dips took forever to complete.

m/18/180/6'1

hey concerning the gallon of milk/day...what type of milk is the most effective for gaining muscle? i usually drink lots of 1 percent but im not sure what would be optimal. thanks

30/M/192

WOD as rx 16::11

Mike Ray from Flagstaff on the MU.

Animal.

I hope I don't sound rude, but it seems everyone is hung up on "if you drink a gal of milk a day, you'll get huge!" While that's probably not inaccurate, I don't think it's exactly why he got huge.

Every single ounce of milk contains 1 gram of protein. Every gallon of milk has 128 oz, so 128 grams of protein. The zone diet, if you use the protein calculator, already has you eating 1 gram of protein per pound of lean mass in your body. I don't know exactly how much he weighed before, but he's probably adding somewhere between 1x BW to .5x BW in grams of protein to his already 1x BW grams of protein diet.

That being said, after working out for strength you should always try to consume a decent amount of protein immediately after working out (within 30 minutes), to give you body something to rebuild itself with. A lot of strength trainers will recommend at least eating your body weight in grams of protein per day to gain muscle mass as well. Eating that much protein, combined with a diet that's geared towards losing fat and building muscle and crossfit is sure to score you some fast weight gain.

That said, soy protein comes at 40-50$ per 90 servings from GNC and has ~20 grams of protein per serving. Add to 8 oz glass of milk and you've got a 28 gram of protein glass of milk (or 20 gram glass of water). A little cheaper and easier for people whose stomaches can't handle milk too well. It's also an easy way to get a boost of protein after workouts.

Eating a little more and adding 1/2 glasses of milk/protein powder a day helped me gain ~20-25 pounds over 9 months. Not as impressive, but I wasn't on a particular diet and was doing "normal" strength training. Also, I'm a 20 yo male and have a fairly slender build. Went from 133 to 158.

Really this is going to sound silly, but to gain weight you just have to eat, then eat some more, and a little bit later, eat again. etc. And make sure you give your body plenty of protein, especially after working out.

A little clarification here: I never said Brendan was on the metabolic diet (you may want to read my post agian). As far as I know, he is still zoning and drinking a gallon of milk a day on top of his zone blocks. I beleive he asked Rip how to put on some muscle, and that is what Rip suggested. 28# of muscle in six weeks? I would say that was some good advice. Of course, you have to remember that Brendan is an elite athlete and definitely worked his ass off to compensate for all those extra calories he added to his daily intake. Hopefully, Brendan will jump in here and really clarify all this.

As for the metabolic diet, what I mentioned was that there was a buzz about the diet at the last cert and many of us were interested in it. I am planning on starting it after Thanksgiving.

Matt_VaBeach, any Nike watch will have a 2 interval timer you can set for tabata.

So ... if I DON'T drink a gallon of milk a day, can I lose 28 lbs in 6 weeks? Would this be regular milk or chocolate milk that I DON'T drink?

Did 201 pullups tonight for Pullupalooza. Used the hand taping link from last week. Great stuff.

22:17 as rx'd

37/M/196

Mod WOD--75lb sumo deadlift high pulls, 16:24.

35yom/6ft/175

10:04

Dips were from a set of rails, however. Rails 92cm apart and wobbly, but still easier than rings. Needed a fast WOD, though, so this was a good alternative.

Massive subs here; no 95# weight, used a 50# box of books (first time with SDLHP, though so probably good practicing with low weight). No rings, and my right elbow clicks on dips, so subbed pike pushups. Still took 13 min with breaks to chat with spouse (overseas via IM) and such.

1) Just to add to all these milk comments...drink whole milk (why cheat your body out of all that GOOD fat?)
Also, don't forget milk is a "perfect food" according to the Zone...
2)#34-- maybe try examining your diet and not automatically discounting such crazy ideas such as "drinking milk" and you'll pull out of that plateau! check the demo videos for the sumo deadlift highpull

#45 Freddy C.
Sorry to put words in your mouth. i went back and looked at the posts from yesterday along with the video where he talked about his weight gain.

Complete misunderstanding on my part. He did mention that Rippetoe (sp?) was the one that gave him that idea.

He mus have been working out ridiculously hard. Wonder if he stuck to standard CF or if he added in some PL and OLY work on top.

My brother did the 8 pints of milk a day too-it really worked, he was only doing deadlifts, dips and chins and put on some serious muscle. I think this is also recommended by Dr squat too, I'm zoning and adding more protein and it's definitely making a difference.

M.39.5ft11in.170 lbs

Hurt my back last week doing heavy front squats, so doing some metcon to ease back into it.

39th "birthday bear"

3 sets of:

7 cycles of:

hang power clean
front squat
push press
back squat
push press

2-3 mins rest between rounds

Used 65 lbs (about 50% of max push press)

This is scaled from the "full" bear, but I could barely pick up the bar after round 3.

46/M/190

9:36

I'm a little lost -- where is this video of super-Brendan?

34/M/170

As Rx'd: 8:17

I emailed Brendan on his persona e-mail with questions about his diet and workouts. He mentioned that he was drinking a gallon of milk (full cream milk not low fat). These additional 16 protein blocks on top of his 17 zone blocks resulting in 33 block total. He mentioned that he was doing all the WOD's from the main site, although he mentioned that did not necessarily mean that was the only training he was doing, whatever that means is up to your imagination!

He also mentioned that this increase in weight had very little noticeable effect on his bodyfat levels (although at the time he had only gained 15lbs).

Straight from the horses, I mean beasts mouth.

Excuse me while I pour myself a pint of milk.

Cheers

#55 Alex,

Check out the videos in the Exercises & Demos section. Scroll down and look out for Crossfit North Santa Cruz. There are 5 vids in total, showcasing the new gym, which is seriously impressive by the way.

Thank you for part II !! I swear that within this week I am going to get my first muscle up. I know it is just a matter of tweaking my technique. GET IT!

Rob~ It is refreshing to watch you and the other trainers, but particularly you in this video, be so positive and encouraging. Greg A told me that the most important thing when bringing someone knew into crossfit is, of course that each move is done properly and safely, but that they be encouraged, praised and loved for each and every attempt they make. YOU WALK THAT WALK for sure, and it is wonderful to see.
I have been a PT for nine years. Each time I watch you, Nicole, Ana or anyother of the crossfit machine trainers train and demo I take mental, and some times written, noteson your tone, your body language, your timing, all of the nessasary tools that must be used to deliver directives and information in a way that the majority or it will be retained, versus lost in tranlation! Can't wait to get out there to meet all of you in person! Thanks again Rob!

AllisonNYC ~ Have fun at that cert grl! You're gonna have a blast! Let me know the highs for sure! Since I can't go, I will go vicariously through you! LOL!

When is Spider Chick Interview Part II coming out, anyone know?! LOL! When it does, my eyes will be glued!

~J~

~Train Hard or Stay the F$#@ Home!~

Subbed bar dips 1:1 (I like dips, but my shoulders hate 'em!)
14:05

In the ongoing milk discussion here....guess you have to think about what your goals are. If you wish to gain "mass" (which means size), then yes, you will have to eat beyond the Zone requirements for your age/height/body type/activity level. The Zone plan keeps you healthy, as in meets nutritional requirements, at a given activity level. It is not designed to provide 'size' gains.

But also remember the goals I mentioned- mass or size may be personally desired, but is not required to be "fit". Nowhere in the definition of fitness is mass listed. It's not one of the 10 general physical skills, nor required for the 3 basic fitness standards. It's a personal goal, and nothing wrong with it, but like improved long distance running, CrossFit is not specifically designed to maximize that area of human performance. So, you'll have to make adjustments. For me personally, mass gain (aka, bodybuilding) is not the goal. Rather, overall fitness.

37/m/173

as rx'd: 10:16

completed 7 rounds: sdlhp and dips......13:58

To piggyback on this whole milk thing.

Maybe I missed something here, and please, help me see what it is if I did. It seems as though there is a focus on "getting huge", packing on some real muscle, and "really putting on some size". Crossfit is not about aesthetics, it's about being fit and healthy, it's about removing the limitations that our mind has created for our bodies and gaining new confidence and strength in all areas of our life. Well, it is for me anyway, and it is for the circle of people that I talk to with in the cf circle.
The benefit of a body like Nicoles, Gregs, Ana's, Spider Chick's, Rob's or any other of the beautiful people that we have seen on this site and in our own community has been a byproduct of intense work, dedicated time and energy into someting that had nothing to do with "the look". It's not about getting huge, it is about getting fit, gaining stregnth in body mind and soul, and it's about pushing the envelope and conquering new tasks that at first glance look unattainable.

Back to the milk thing for a second. Yes, 1 gram of protein per ounce of milk. ALSO, there is 12.34 GRAMS of SUGAR in each cup of milk. Roughly 16 cups in a gallon, and now we have just consumed 197.44 GRAMS OF SUGAR!

I don't know about you, but for me, that sugar will not be muscle food, and consuming that much sugar in a day make me feel vomitorious!

Does anyone share in this at all? I don't know, maybe I am wrong. I mean, there is protien in Oreo cookies too! A box of them will give me a great amount of protien! Hmmm.....mayeb I am on to something! LOL!

~J~

~Train Hard or Stay the F$#@ Home!~

#64 J roCk

You are absolutely correct, but the start of this milk subject has stemmed from how Brendan got so big. Whole milk and hard training was the answer. Brendan before was very lean and fit, but he wanted to make improvements in his strength. A personal goal of his. If you want to be lean, eat lean, simple.

But, the last time I looked, Greg A was an absolute beast as well!

KB snatch practice.

Ring dips (full elbow extension, rings turned out and away at support)
65# sumo high pulls (regrip every rep, emphasis on knee/hip extension - I finally felt nothing in shoulders doing SHPs)

9:02 - first two rounds of ring dips had no breaks, the remainder had plenty.

26/6'6"/202

10:57

tjwoody - Good work yesterday! Now you can try out your new rings.

18:13

75#s

Live strong!

24/5'9"/130

11:52 with 30kg on the SDHP

(signed last as Charles J. Starkey)
Right on J roCK, #64. You more eloquently and humorously said what I was trying to.

The other side of it is, there's room for personal goals within the CF program. While marathoners are not considered the ultimeate "fit" by CF standards, doesn't mean you can't do both. You just have to accept that you'll either be a good CF'er & mediocre at best marathoner, or a good marathoner & a mediocre at best CF'er (meaning mediocre at best oveerall fitness level). Same with mass gain. You can do it, but it's not the goal of CF, so you'll have to make a personal choice & balance.

Personally, I like the basic CF physique as a goal. Lean & mean! Nicole, Annie, Greg, Rob, Eva- that's all the moto I need!

44 yom and 283#

subbed 115# sdlhp and jumping ring dips with hold in front support

16:08

15:30, as rx'd. No breaks on ring dips, lots on sdlhps.

#64 bladeboy

Greg is a beast, a machine, and a beast, and I gaurentee he isn't that way by drinking a gallon of milk a day!
~J~

~Train Hard or Stay the F$#@ Home!~

50 % week.

7 rounds for time of:
40kg Sumo-deadlift high-pull, 5 reps
15 Bar dips

12:26

I should have scaled more, this was way too hard for a half intensity week. And I should have paced myself more. Close to (tricep) muscle failure by the end.

M/30/5'7/185
As rx'd 9:52

31/M/163

Playing catch up.

20 min of:
5 HSPUs
10 L Pull-ups
15 steps walking lunge

11 rounds, as rx'd.

26/m/74kg

7:23 Dips on parallel bars
great craic

13:52

sdhp in kg's about 93.5#
ring dips with toes on floor (the added weight i've put on makes these exceedingly difficult)

this is day two of the zone for me.

Easy on the milk there, guys, especially if you are at risk for prostate cancer.

From a 2001 Harvard review of research:

"...twelve of...fourteen case-control studies and seven of...nine cohort studies [have] observed a positive association for some measure of dairy products and prostate cancer; this is one of the most consistent dietary predictors for prostate cancer in the published literature. In these studies, men with the highest dairy intakes had approximately double the risk of total prostate cancer, and up to a fourfold increase in risk of metastatic or fatal prostate cancer relative to low consumers."

Regarding the mass-building, I recall one of the coaches saying that the hierarchy of building muscle mass is this:

1. Bodybuilding with steroids
2. Crossfitting with steroids
3. Crossfitting without steroids
4. Bodybuilding without steroids

If that is, indeed, the case, then CF is the best way to gain mass without taking illegal substances.

17:20
SDHP's with 45kg
first four rounds of dips on rings, then did usual bar dip sub

J rock

so they are putting sugar in my milk now too? :) seriously though, i think the sugar we are supposed to avoid is processed added sugar. sugar as regular carbs is just supposed to be 40% of the diet right? so if you are keeping with the 40 30 30 split, then milk looks like pretty good zone food. 12g carb but 8 or 9g of protein. 12x4=48 and 8x4=32 so pretty close to 40 30.

if you're trying to get 1 gram of protein per pound of body weight, then there's gotta be some carbs coming along for the ride i would think. here ends all my thoughts on milk.

34 yoa 155# Rx'd 10:24. I will do better next time. Torqued my back with the Deadlifts last week due to operator error. Outstanding videos.

My shoulder is banged up pretty bad and 7 rounds of 30 dips may be a little much.

Are some of you carrying your own rings into globogyms and using them on the PU bars?

33/M/6'/185

8:22

95lb SDHP as rx'd
dips were done on 'Rock rings' as I don't own proper rings... these aren't round but still free hanging, so I don't know if that makes them essentially the same or not.

Hey guys-

Does this milk thing work for girls too?

I guess I should master the zone before I start drinking but I'm just curious.

#28 nick t

funny stuff. almost spit my milk laughing.

freddy c

see what you started? :)

My goal: 3 consecutive days of CFWU without twinges, aches, and so on.

Today's workout: CFWU, but only two sets. Only did one set of back extensions because my lower back feels iffy. Then did my usual 14-minute workout with a 10 lb. sledgehammer.

23/f
11:41
w/30kg SDHP & bench dips...not quite there with the rings yet

5 minutes rope skipping + CFWU x3 + snatch, hang cleans and front squats..(5,5,5)

Did WoD as Rex'd

Time: 7.43

45 kg SDLHP
10 x ring dips..

as rx'd

11:28

29/M/190

I used 80#'s on the SDHP's and did 20 Bar dips each round.

Time was 19:46

John

#82 Ken c

"They" are putting sguar in your milk? Well, Ken, I guess if you are refering to the cows, then yes, "they" are putting sugar in your milk.

Low carbs, high protien, moderate fat. I wonder how much research is actually done sometimes before statements are made. Ken, yes, some carbs are nessasary in diet or the body goes into serious ketosis. But my point was this. A GALLON of MILK a DAY could NOT possibly BE something that COACH, CF Santa Cruz Trainers or anyone who has ANY idea about PROPER dieting to be FIT would recommend. So ridiculous, it is silly. Back years ago when I was an competitive bodybuilder and HEAVY steroid user, I didn't consume a gallon of milk a day, and I weighed 252lbs at a little over 4% BF on stage. OFF season I would wouldn't comsume a gallon of milk a day to put on any sort of weight, be it muscle of fat, and i was chemically altered to handle, breakdown and sytheisize more than those not on anabolics.

#80 Steve B. ~ so correct. 100%! And I have done all 4. Living proof.

myspace.com/justintriquet

That is sans steroids, taken a month ago,and without a gallon of milk. 32 m 196 6%BF 6"1'.

I digress, or do I. Don't drink a gallon of milk for size, it is not healthy on any level.

Moving on.

~J~

~Train Hard or Stay the F$#@ Home!~

J Rock - "Crossfit is not about aesthetics, it's about being fit and healthy, it's about removing the limitations that our mind has created for our bodies and gaining new confidence and strength in all areas of our life." Amen. And yet, I have to say, the aesthetics that come with crossfit, well, they aren't so bad. :) Oh, and SpiderChick will be utterly delighted (read: crazy friggin excited) to be lumped in with the likes of Nicole and Greg.

AllisonNYC - I don't know about milk making girls really muscular. But for me, in eating the Zone, it's great in the morning when I don't feel like eating so much (have a hard time eating lots of protein to begin with). Just remember, 1 cup milk is 1 protein and 1 carb in the zone. Hope to see another interview of you - your enthusiasm is contagious!

Modified. Felt really good this morning when I started. Took it easy as I am just getting back into it.
4 rounds for time of:
45 pound Sumo-dead lift high-pull, 10 reps
10 Bench dips or jump to support

8:46 not impressive but will improve as I go.

Didn't get to do yestedays WOD so did that followed by todays. 8 rounds and 13 minutes respectively. Ouch! Off to my first Crossfit seminar tomorrow, looking forward to it.

Rosie -
Yes, I'm taking rings into my gym and hanging them on any type of high bar (typically p/u bars).

Anyone have a formula for figuring out how to scale the 95# sdhp for a 115# female? Thanks!

#96 WahooCat

I couldn't agree more about the byproduct of a hard, tight, ripped,toned body as a result of CF training and a healthy and fit diet!

~J~

~Train Hard of Stay the F$#@ Home!~

bw: 190ish

As rx'd: 8:20

time 8:20.

I burned through first 4 sets in 3 minutes, then hit the wall and had to break all sets in 1/2. Still happy given the long break and a runny nose.

M/192/89

11:49 as Rx'd.

Sub for Ringdips is 4 regular ones? Or am I wrong? Again?

Milk. It does a body good. Its the only way to get a before and after picture that looks like a 13 year-old high school dork vs. a college senior athlete (accompanied by that varsity cheerleader captain.)

Didn't you guys see ANY of those bad-A commercials. That's where I get my nutrition plan; commercials. I fully recommend the fruit-by-the-foot and SlimJim diet with a squirt of Gogurt. GET SOME!!

#18 MATT

Any watch with a timer and alarm will work for interval training. I set the countdown timer for 10 seconds and let it beep twice for work sets and once for the rest. It seems to work well for me (and the alert halfway through the work set is a good reminder to keep your but moving).

I use a Nike Oregon watch for everything, and have also used the Nike Presto.

Good luck.

I plan on doing the WOD today, what is a good sub for dips as I have no where to do them. Thank you!

#102 Echo

4 dips and 4 pullups = 1 muscle-up

ring dips are more physically demanding on the body than regular dips. Not wrong, just mistaken.
Great time though! And work is work, effort is effort, and you should be proud!

~J~
(ah, can you tell I have some holes in my schedule today!? Flippin glued to the computer! LOL!)

~Train Hard or Stay the F$#@ Home!~

Male/35yrs/190lbs

20min 9sec

Forgot to ask. Does anyone know where I can download tabata workout music for tabata something else? I once heard one that had a noise at the 20 second and 10 second markers.

CFWUx3
As Rx'd
9:45

sub 30 Bar dips.

Jim 48/M/170 14:28
Gary 50/M/206 18:21

sub 2:1 bar dips

9:04

27/m/6'2"/191#

Getting better on Ring Dips, but still a LOOOONG way to go...

As Rx'd: 12:58

got through two rounds unbroken in under 1:30, but the third one is where the wheels came off the cart, haha.

Cool Down: walk around for 5 minutes after WOD then Ring dip portion of MU form training (a.k.a. the lowest dips you've ever done in your life) in sets of 3's.

7:45 as Rx'd

I do not have access to rings and will be substituting bar dips. What is the proper substitute for ring dips? I have read through today's comments, past comments, and pertinent blogs on the message board and I see a variation of ring dip/bar dip substitute ratios. I'd say the most common substitute suggestion is a 3:1 ratio but I also see 2:1 and 4:1. Anyone know for sure which is correct?

As RX'd (I love having the rings):

Disclaimer: We probably did all these a little bit faster, but as we only had 1 set of rings we ended up staggering guys two at a time. By the end there was a little bit of waiting on the rings.

Chris: 12:31
Andy: ~13:00 (lost track of his time)
Ed: 9:45
Jason: 9:18

All were totally smoked. I managed to get through the first 5 sets of dips taking a break. Can't wait for tomorrow's pain.

JW

m/38/165

As Rx'd
11:38

What is a substitute for ring dips? I don't have access to rings.

BW=185
Age=27

sub'd 2:1 bar dips (bar to armpit)

9:55 mins

#114

3 bar dips = 1 ring dip

For me, as Rx'd doing bar dips

24:30
(first time doing 95lbs'ers - I've always sub'd with 75lbs)

Wow, I really had no intention on commenting on this whole milk issue everyone is running wild with until someone talked about soy milk.

Don't drink soy milk, it's crap. Don't feed it to your kids, don't take it and think it's a healthy option to cow's milk, don't use it.

And for anyone else, just use whey or hemp or some other protein, no one wants to drink that much frickin' milk in a day especially with what gets pumped into those dairy cows with regards to hormones and antibiotics. WHO CARES what Brendan eats to get the way he is? He's one person and he isn't like anyone else, just eat what's best for you.

This all reminds me of my classmates in university that would read all about Dorian Yates' diet to see how he got huge.

as rx'd
10:56

31/M/165
As Rx'd
Time: 8:46

32 m 194 6'1"

as rx'd

6:57

~J~
~Push through the PAIN!~

13:40 as Rx'd
Lot of negatives on the ring dips towards the end.

M/22/6'1"/185

As RX'ed: 7:16

Who's got two thumbs and is pumped to watch transformers as I pack up my things to move back to NY?

THIS GUY

m/50/170
as Rx'd: 12:29

190/38/6"1"

5 rounds in 10 minutes

24/f/5'6"/146

SDHPs at 65 lbs, assisted ring dips

17:23

35yo male177
8:18
Only had 75lb and did dips off climbing webbing wrapped around my chin-up bar. Felt good.

BW: 169
BF%: 12.9%
Age: 42

Did the 95 HPDL as Rx'ed at gym
- stopped stopwatch -
Came home and did ring dips on the clock again

Total time: 21:04
(obviously faster if sets are alternated)

j rock

about the sugar in the milk thing. i was kidding. that's why there's a smiley face at the end of the sentence. i'm quite aware that there are carbs in milk. take a deep breath man.

as far as the crossfit trainers go, brendan is one. in santa cruz. probably chats with coach and all the other superstars everyday. i think i will stand by my statement that milk fits in nicely with the zone diet.

my guess is that brendan knows what he's doing and and doesn't give a damn about "looking" bigger. it was coach rip who told him to do it probably so he could get stronger in the cft. if his cft has gone up without a drop off in speed and performance in other areas then a gallon of milk a day has made him a better crossfitter.

bw 170

subbed reg dips for dips

9:46

30/m/190

as rx'd (all sets unbroken)

8:02

23 y/o male
Subbed dips for ring dips
11:27

10:52 subbed dips and 65 lb sumos

hard one back after 2 weeks off.... in mexico.

Rx'd

7:52

first few rounds of SDHP were tough. I place my feet about 12" wider on the remaining rounds and they were much easier.
My shoulders are not happy with me right now

BW 173

7:50

Might have done 8 rounds instead of 7, lost count.

31/f/158/68"

w/u 5' jumping rope/DU px
CFWUx2 (-dips)

10:01
subs: jumping ring dips, set 2" below shoulder, SDHU @ 65# (not really a sub, just adjusted to women's rx'd weight.)

first i am very excited this was pretty close to "as rx'd". however, i am not supposed to do dips with my rib injury, but the weight room just got rings! i couldn't figure out an appropriate sub, so i just adjusted the height so that i wouldn't "open" my chest as much. they felt good and i iced after just in case.

post: Turkish Getups 3xea w/15# DB, trap rehab 3x5 I's, Y's and T's w/ 5#

ck

Rosie -
I also take my rings to my GloboGym (Lifetime Fitness), but I asked the head trainer if it would be ok first before I just showed up with them. He encouraged it so I have no issues with bringing them in. I also, have a kettlestack that I actually leave at the gym in the trainers locker room. Again, I asked permission and left it open for anyone to use my equipment and some of the trainers actually use my Kettlestack with their clients which is always nice to see.

Really glad to see part II of the MU video. I think my issue with the rings has been pulling up and not pulling through so after today's WOD it will be time to give ring MUs a try again. Thanks Rob.

23/M/160

Dynamic stretch + hand walk practice
MCFWU x 2

On to:

7 rounds for time of:
75 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

16:28'73"

37m/5'11/155

subed 80# SDHP, otherwise as RX'd

13:59

Nice video. The muscle-up is going down THIS WEEK! (Although not right now - I'm a little gassed from the WOD)

28yom/6'4"/215#

22minutes as rx'd. Worst day I've had on ring dips since I bought 'em. My bicep kept cramping up, which struck me as odd.

DougM -- happy birthday!

J roCk -- my vote is that "vomitorius" should be the next word added to the dictionary.

gaucoin -- well said, but i don't know if that will put this issue to bed.

good luck to all of you who are trying to put on mass! its just as hard as it is for those of us trying to lose it!

milk, it does a body good.
ck

M/27/175
CFWUx3 (only 5 dips per)
WOD: subbed 3 dips for each ring dip
15.54

The 3 to 1 sub is way harder, 210 dips just isn't right.

as RX'd 12:17
hurry up Shawn you slug.

Did 12 minutes of Randori before WOD

M / 28y

Did dips on chairs
Time 9:00

M/40/190 - around 12 mins. - used the handy, old fashioned clock instead of the highspeed timer

And I also thank you, Ms. Lauren, for the early posts ...

For Matt N on #31, and everyone, here's another:

"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that
knows not victory nor defeat."

- Theodore Roosevelt

As Rx'd

15 minutes and change

All but the first set of ring dips were broken. Rings to my armpits.

Unburdened as I am with pre-WOD angst, I thought I'd remark on Brendan's Big Gain which has elicited quite a bit of commentary, some of it practical (was it skim milk or whole?) and some of it cautionary (increased risk of prostrate cancer). I'm curious about why did Brendan want to gain all that weight. He was already a beast so there must be a fitness or athletic reason to intentionally put on muscle weight, presumably to lift heavier loads. Perhaps he's going to compete in some power lifting contests. But before any of us run out and invest in a milk truck, we should ask ourselves what are our own fitness goals. When I was a competitive age group triathlete, I intentionally lost 10 pounds to lighten my load on the bike and the run. All of us should also bear in mind that increased muscle mass doesn't necessarily make one an ideal CFer. Conor Martin, who had the top CFT at the CF Games, appears to be a big guy and sufferred on the run, costing him a spot on the podium. On the other hand, none of the top finishers might be considered big; OPT and AFT weigh in the low 160's I believe, and josh Everett was the "biggest" in the 180's if memory serves me correctly. Then there's Chris Spealer at 133#; if he got on the milk train, would he pick up more in his CFT to offset a possibly slower run due to the increased weight? We all need to understand what we want to achieve and then employ diet to assist us in achieving our goals. For me, it's one GD muscle up, and with Rob Miller's videos I'm gonna get me one. Oh, and I did drown my Grape Nuts and blueberries in milk this morning, 2 % if you're interested. Have a great workout today everyone.

24/m/199
9:43 as rx'd

Guys

It was my question and it has nothing to do with looking pretty. I just wanted the extra mass to get the most out of my oly weight class. I'm 79kg right now and i would like to be about 82-83.5kg. I want a little more weight to throw back at the bar and i think the extra muscle might just help my strength a little.

m/37/6/167

As rx'd (good)

14:54 (bad)

Took my rings to the local globo gym and slung 'em from the top of the squat rack - no comments from any of the trainers walking past me.

Used the squat rack oly bar for the SDHP.

Good workout, wore me out quickly, especially my grip. Ring dips were very manageable, just have to ensure full RoM.

I would like to thank all of you for your input.

27/m/195

Subbed bar dips for ring dips using 3:1 since my rings were at home (not sure the 3:1 ratio was very applicable as I can usually do a set of 10 ring dips w/o too much difficulty)

15:13 (DL were unbroken, dips were broken)

same as above

17min 41sec
2 45 lb dumbells...20 dips each round

Skipped this. Shoulder and neck feeling not right at all.
Jogged one mile did some sit ups and supermans.
Tons of stretching.
Hoping to be back at it tomorrow!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

41yo/f/162#
CFWU x1
WOD 11:03
64# SDHP
jumping ring dip
yup~brought my rings to the gym, got plenty of looks, my O trainer asked to use them for his personal workout later today
Jump rope, talked the whole time so no idea how long maybe 15 min?

15:59 as rx'd

Not too bad for first ring dips.

Plus, it's my 23rd birthday!

#131 Ken C.
LOL! This is great stuff! Love cyber debates! LOL! I know you were joking, and all is well my brother!
Brandon's BW isn't but 176 or something close to that, if I thinking of the correct trainer. The one that always wears his hat backwards and down close over his eyes? Maybe I am wrong and that is not him. If it is him, his bw is under 180.
Brother, making statements like "coach probably told him to do it so he could be a stronger crossfitter" is a bs comment. It is purely speculation who told him to do it and why. Or do we?

I agree with #120 Gaucoin. i know guys who eat a gallon of ice cream a night and 2 boxes of oatmeal for breakfast and they are giants and ripped, but would it be recommended for the average joe to do the same diet, probably not, unless of course coach told em to to be a stronger crossfitter! LOL!

#143 Colleen. I cracked up at myself when I wrote vomitorious! but thank you for the vote into Websters!

~J~

~Train Hard or Stay the F$#@ Home!~

Since milk is a main topic today I had a question about its' implementation into the Zone diet. Why is it considered a dual source of protein/carb without regard to fat. If you're drinking whole milk, which has 8 grams of fat per serving, then the block ratio for fat to protein is 5:1.
I realize this may fit into the Zone when figuring in Fat multipliers, but I'm thinking from a 1:1:1 ratio for protein:carb:fat.
This is also in reference to the Zone chart in the CFJ issue. I can't remember what issue though.
Thanks
Rob

26/M/205

have no rings so did normal dips

9:15

Coming back from injury...BW 127

SDHP 55# KB/ ring dips

17:29, almost all on the dips part...needed lots of sets, so to get ten ring dips there are also about five jumping ring dips in there. Good one..

I was pressed for time so I did:

3 Rounds of:

45#DB swings 15 reps

10 ring dips

Time= 7:31

WOD: Ran hill to M above University of Missoula, broken wrist, 15 min. to top, 1 min puke, 6 min. down.

Hey Jesse Woody: I was trying my (uninstructed) center vault over a railing. After a few successful attempts, I must have fatigued, not to mention I probably didn't have the technique down, and my toe caught the railing. This accelerated the fall, smashing the distal end of the left radius into a few pieces. The upside is that I am now part titanium, but I wonder how to avoid this in the future. Thanks!

44/M/6'/185
TIME: 10:28

NO RINGS SO I DID 15 BAR DIPS WITH A 25 POUND PLATE.

I TO WAS ASKED ONCE ABOUT MY FOOD HABITS AND WHAT EXTRAS I MIGHT USE. MY ANSWER:

NO EXTRAS. NO POWDERS. NO PILLS OR CHEMICAL COMBOS NOT NORMALLY FOUND IN NATURE. I EAT ANYTHING AND EVERYTHING BUT TAKE ONLY -ONE- SERVING.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

j rock

no hard feelings at all man. you have the right trainer and he may have weighted 176 a while back but he's heavier now from hitting the milk bong. the part about coach rip suggesting drinking milk is in the earlier comments. i didn't just pull that out of my %@#. that looks like one heck of a good time on the wod btw. good job.

38/M/177

CFWU X 3 (minus dips)

Sub'ed single 60 lbs dumbell on SDLHPs
No rings available, used bar dips 1:1

15:31

My (rhetorical) question is, Why does Milk always inspire so much controversy no matter where you go?

Gaucoin nailed it (as usual :-)) with his comment.

WU-
walk 2 miles ~37 min (the dogs were doing to much start and stop activity and forgot their manners a few times)

WOD subs-
65 lb SDHP
2 x Bench dips
Time- 14:23

Form deteriorated towards the end of the SDHP. Arm was very weak after, could barely put the bar up.

Kate

#55 DougM
#159 climbonadime

Happy Birthday!

Kate

40y/o M
75" 200#
as Rx'd
9:36

WOD
63#
14 min and change

#167 Ken c.

Thank you. I worked hard on that time! I was able to take 2:30 seconds off last time doing this by eating 4 jars of peanut butter every day for the last month and a half, and 18 raw ostrich eggs for breakfast! Cuts minutes off your time! LOL! Ah, I crack myself up!

~J~

~Train Hard or Stay the F$#@ Home!~

I forgot to say-
Rob it's great to watch the coaching tips that you give. I was able to apply them with my kids and it helped.
Thanks!

Kate

Subbed 75 lbs for SDHP

13:42

next time up 10-20 lbs

Hi guys new to CrossFit and loving it! Hopefully, we will be the next new affiliate I'm currently working on setting up our facility. Anyway, completed todays WOD in 12 minutes, don't have rings yet so we subtituded rings for dips. As always a killer workout, looking forward to tommorows WOD.

Bwt: 133

As Rx'd:

6:07

All sets unbroken but had little breaks in between to keep it that way

SDHP 65# x10
ring dips x10
pull ups x10

max rounds in 20 minutes
= 7 plus one additional round of SDHP

Gina 42yr / 168#
Paula 43yr / 160#

27/m/185

I have been doing crossfit for about 2 weeks this is the first day with a powerlift that i have been able to do the weight as Rx`d

13:45

7:16 as Rxed.

Smoking WOD!

Cheers, kempie

CFWUx3 -dips
up to 10 kipping pu's in a row!

Subs:
65lb sdhp
jumping ring dips

18:43

sdhp fairly easy, dips took forever

as rx'd rings in armpit full lockout at top

8:06

45/M/6'/175

As Rxd
12 minutes

19:30 as rx'd

Had difficulty maintaining balance as I locked out at the top of each dip, must get a proper set of rings.

SDHP's were no problem.

25:40

Did the DLHP's at 70lbs.

13:11 as rx'd

J rock,

I see you are calling your shot on the muscleup within a week. I too have yet to complete a muscleup. A little friendly competition is always a great way to add motivation and intensity so how about a challenge? A race for the first to complete a muscle up. I was targeting one month but am willing to up the ante. It will need to be a gentleman's agreement because I workout in my garage and have not way to record and post video.

Hey J rock

How big would rocky have been if he would have drank those 18 raw ostrich eggs? Maybe he should have done crossfit then Booker T wouldnt have beanten him.

Workout as Rx'd
10:20

SDHP's have come a long way since the last time i did them. The ring dips on the other hand have dropped of a lot....i guess that's what i get for mot doing them in the last 3 months.

Thanks agian for everyone's input

J Rock: While I think you make many excellent points, and I thank you for them, I would also respectfully disagree with a few of them. I believe Crossfit is about feeling fit and healthy, but asthetics certainly play their part. I love that my times are decreasing and fitness increasing, but I don't hate that I'm losing fat and gaining muscle in the process, amounting to a more attractive asthetic. I also believe that asking Crossfitters to aspire to the physique of a Greg, Annie, Nicole, Brendan, Eva, OPT, AFT, or Speal, without gaining significant muscle is a bit of a contradiction. Few people would argue against the fact that all of the aforementoned people have a great deal more lean body mass than the average for their height and weight. Also, we all have different goals. For you, who was once 250# at 4%BF, gaining a great deal of strength and muscle is probably not at the top of the list. For me (typical hardgainer), and many others, it is. I'm not sure if the milk overload is something that makes sense for me, but I'm always on the lookout, and it is food for thought. Please do not take this as a personal attack, as it is not meant as such, and I will continue to look forward to your comments each day.
Great time on the WOD by the way.

Bar dips:

11:40

Followed with 1 mile run

Thanks for posting part II.

Speal and J rock, great times! Less than 1 minute per round!

On the Soy note that Gaucoin brought up, I have had the same experience, although it was with stock animals (which I think are a close genetic match for some bobybuilders out there)
Soy protien has never produced anything but underwhelming results in any of the trials I have done with it, on several differnt species, si I have never bothered with it in my own diet. There may be alot of pritein there, but for some reason it doesn't metabolize well.

Just my 2 cents

That would be bodybuilders.

And some other ones. Curse my chubby digets

24/m/138lbs
subbed 3 dips/ring dip
time: 25 min, my body hates me right now

10x 95 SDLHP
10x Ring Dips
7 ROUNDS

15:16

39/m/205#/73"

2xCFWU

Scaled WOD:
SDHP: 65#
210 dips: (-100#BW)3 (-105#BW)2 (-110#BW)2
29:30

"I am the patron saint of mediocrity... I absolve you... I absolve you." Salieri, Amadeus.

27/242/78"

11:34
Subbed 40# weighted dips 1/1

Dips were unbroken till round 4, then the broken sets began. Was doing 1 at a time to finish the final two rounds. Triceps need to get stronger! Going to do more dips now.

I have got the feeling something very difficult is brewing for tomorrow's workout.

34 m/5' 7"/185/CF newbie/Baltimore

Earlier today or yesterday, someone asked about a stopwatch/timer for Tabata sets, and someone else suggested the Gym Boss device (www.gymboss.com).

I also wanted to pass on a great free resource I found, a website that's just a big timer on the screen, programmable for Tabata and other intervals. The site is:

http://www.speedbagforum.com/timer.html

Thought that was pretty handy, if your computer is located in or portable to where you work out, probably mostly for home gyms. Simple and cheap solution. I'm all about simple and cheap! Wait, was that TMI?

10-35#SDHP-focused on form w/speed
10-jumping reg. dips, slow negative (no assist:)
7 rounds
14:28

5:42 as rx'ed, that was Fran-like for me.

Pre-muscle clean, hang cleans
Post-rope climbs.

Bleh, I meant whey protein powder in my earlier post.. now I feel silly. Comes in a big barrel, and it's tasty mixed in milk ;)

39/M/170

cfwu

7 rounds
sub'd 30 dips for 10 ring dips
95# sdhp

32 minutes

bc

39/m/185
as rx'd 18:26
too many people trying to talk. Blah,blah! Don't they know the evolution that's taking place here!
That's my excuse anyway.

20/m/130

65lb lift
30 dips

16 and change

AWESOME!!!

39/m/185
as rx'd 18:26
too many people trying to talk. Blah,blah! Don't they know the evolution that's taking place here!
That's my excuse anyway.

M/47/149/IR

Did Row/DU WOD from a couple of days ago. As Rx'd, 19:13.

i once won $100 dollars from each of my three roommates in college b/c i survived for one full week on nothing but milk. involved in the bet was the stipulation that i had to maintain my regular lifestyle as closely as possible (without eating and drinking anything, of course). i lifted regularly for the entire week, and witnessed no side effects in terms of strength. clearly, this isn't quite the same thing, but still...

My 2 cents,

1.) It was said earlier that CF is not about aesthetics but gaining a nice to look at body is definitely a desired side effect. Just ask my wife.;-)

2.) I don't know Brendan personally and I am by no means judging him or questioning his credibility or anyone else here for that matter but I don't understand how any human can put on 28lbs of lean muscle mass in just 1.5 months or 45 days with milk being the main additional factor. I've been working out for years, bla, bla, bla, but one thing I do know from experience is that it takes pro body builders many months taking very unhealthy amounts of steroids to see those kinds of results. As stated before, to get big

1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids

I've been training hard doing CF for the last 5 months and the results are simply amazing. I can understand how someone might be able to regain muscle they once had, aka muscle memory, by doing CF but I see no way of adding 28lbs of NEW muscle, simply because of milk along with CF of course.

3.)Correct me if I'm wrong but from what I understand about the Zone Diet, the same results could be achieved by eating the same amounts of protein from canned tuna along with the same ratio of carbs from wheat bread and fat from cheese and mayo. I'd personally prefer a few properly made tuna sandwiches over a gallon of milk.

4.)How many here drink a gallon of water a day let alone be able to drink a gallon of milk. Either way it would take a lot of discipline to drink a gallon of milk for 45 days. Forget money being an issue. I'm sure a lot of us could supplement our Starbucks and beer budget in order to afford the cost of milk. If I changed my beer budget over to milk I'd probably save a few dollars each week. ;-)

5.) As a side note but still related to gaining so much muscle, do we have any sport bike riders here? If I gained 25 lbs of muscle I wouldn't be able to fit into my riding leathers although it would give me an excuse to buy a new set. Just like weight is an issue in the CF games in, motorcycle racing weight equals horse power.;-)

Now...off to the gym.

#188 doddlebug

You have to read my post completely. I mentioned more than a number of times that training FOR aesthetics was not what crossfit is about, HOWEVER is it a wonderful byproduct. Seriously, by getting healthier and fit, the rest comes along with it. When was the last time that you saw someone who was 5 foot 5 inches, 290 lbs and in great health and totally fit? Please. I don't take it as an attack at all, although I do think that you should read everythign more carefully before making a comment. When it all comes down to it, you were AGREEING with me, not disagreeing with me. So on that note, thank you...and I agree.

#187 Matt Palozola

Rocky may have been carrying all of Russia on his shoulders in the snow, versus a half a tree (refer to rocky iv) had he eaten all those ostrich eggs!

#186 Troy

I'LL TAKE THAT BET! I hopefully will be able to get it on tape! Gentleman's bet it is! What is the cut off date? Sunday? I may need til sunday, my spouse is havin surgery on Thursday, so some of my "free" time will be spent caring for my bride. Tell me what your thoughts are bro! I'M IN!
~J~

~Train Hard or Stay the F$#@ Home!~

Did my first ever CrossFit WOD today.

"Cindy"

I was only able to complete 6 rounds. I took 1 scoop of N.O. Xplode prior to workout. I felt very lightheaded and thought I would faint. I drank quite a bit of alcohol last night also. I "punished" myself for the drinking by doing Cindy. My last two rounds I did chins instead of pull-ups.

Had to carpool today and my ride wanted to leave early.

5 rounds -- :18::36::60

M/34/165

As Rx: Forgot to start the watch but it felt like it took 6 months.

Anyone else ever have motivational issues? I don't know if it's the time change ot what. I have to drag my self out to do the workouts,lately. Any remedies?

32F/125/5'6"

CFWU x 1 (no dips!)

I can't believe how fast most of you did this workout! Awesome! I don't have rings so I subbed 3 bar dips to total 30 each round. This about killed me. I had to pace myself to get through 7 rounds.

45lb SDHP (probably could've upped the weight here)
30 bar dips (first set, all unassisted; remaining sets: first 10 unassisted, rest assisted with 40lbs)

Time: 31:40

In regard to the milk discussion -- I could swear Coach has mentioned milk in a video. It's very brief, but he has said something about it. And if I remember correctly, it was positive. I almost think it was along the lines of if you wanted to add size, drink milk. I've watched so many videos, so I don't know which one it was. Maybe someone else remembers this?

# 209 Chris DeMarzo

Congrats on starting CF! I'm still a CF newbie myself, but have been around exercise long enough to know you should be really careful doing a CF workout after hard drinking, and the NO XPLODE is totally not necessary. You're doing yourself a dangerous disservice! Hate to see your heart explode or you pass out and land your noggin on a plate, and be contemplating CF from a hospital bed!

34 m/5' 7"/185/CF newbie/Baltimore

65# sdhp 13:08 dips down to 1 @ a time!

an orthopedic doc will diagnose my shoulder pain tomorrow.

meanwhile, I sub'd this 7 round rhyming ~couplet:

For time:
(95lb front squat, 10 reps) x4
(1/4 mile run) x7
(95lb stiff-leg DL, 10 reps) x3

00:00 forgot watch in gym bag

39/M/197lb

warmup - X2
15 sit-ups, 15 squat w/45lb bar, 15 back extentions, 15 push-ups, 15 pull-ups

Finally able to use the rings I bought!
Got mucho wierd looks from Globo-Gym folk while we were stringing them up to the cable station ;)

as rx'd
15:55

As a side note, I have asthma and just took a breathing test. I was told for my age, I am in the 100th percentile for lung capacity ;)
DEFINATELY due to working out strong for the last 9 months using Crossfit!

M, 39, 175

as rx'd: 7:14

THE WHOLE TEAM FINISHED 11:30-18:30

WOW!

Milk IS GOOD. A Gallon of milk a day for the average Joe is probably too much.

Steak is good. A whole hind quarter a day for dinner, may be a little much for the average joe.

Protien powder is good. A two pound tub of Isopure may not be recommended for the average joe.

Driving 180 mph may be good for the pro driver, however grandma jones should air on the side of caution because for her, it is a little too fast.

And finally, having s#x up to 40 times in one day may be god for Rhino's, but for the average man OR women, it should be suggested against.

Does ANYBODY get my point here? Does anyone "understand that words that are comin out of my mouth!?" (or rather my fingers)

~J~

~Train Hard or Stay the F$#@ Home!~

Wow, I have been experimenting with some of the crossfit training for a while and have been implementing it with some of my clients, but first time actually doing the WOD and posting...LOVED IT!

9:53...7 rounds: SDHP as rx'd; used TRX straps (still suspended) for bench dips - 10reps

#216 Rob_ME

That's encouraging about the asthma. Thanks and congrats to you on the good 9-month effort! I have it too, allergy-induced (not chronic), but hope to see similar results to yours after more time under my belt in CF.

34 m/5' 7"/185/CF newbie/Baltimore

This one was fun. I feel I could have gone harder but had to wait on the rings one set. Great job guys @ Fulton YMCA. Keep up the hard work.

8:40 as rxd

#216 - Rob_ME - congratulations on your lung capacity! It must be the milk.

#149 John Wopat-
Hmm, not sure how I missed your post before. I completely agree with you too.

#211 Conrad-
There are times when my motivation gets low too. What I have found works the best for me is to take a bit of time off (not to much) and to work different things into my warmup, things that I enjoy and want to get better at.
It also helps me to periodically to sit down and rethink what my fitness goals are and to make sure I am still on track with them. I remind myself that I am doing this for me and competing against myself and my times.
I hope that helps some.

Kate

Wod Demo 11/11/07/ Rx'd 7:36
HSPU & DU practice

#216 Rob_ME

I'll sign off for the day saying that having had 2 heart attacks, 3 back surgeries with the final one resulting in the fusion of L4 and L5, COPD, LVH (left ventricular hypertrophy), hypertention and asthma, crossfit has enabled me to come off all bp med's (atenalol, htcz), off of advair, bp of 120/70 at 50 bpm at rest (done this morning) and mroe flexabliity in my back than most who have never had surgery. I'm only 32. Crossfit DOES work!

Congradulations on your lung capacity bro, it only gets better and better! Stick with it!

~J~

~Train Hard or Stay The F$#@ Home!~

27/m/180

25 minutes flat
subbed bar dips for ring dips - 3:1
othwise Rx'd

I believe that three bar dips for one ring dip is a bit excessive.
While ring dips are obviously more difficult, they are not that much more difficult.

This WOD would have taken me much less than half the time if there were rings at my gym.

Does anyone agree/disagree? Any feedback would be helpful.

Thanks J roCK, encouragement for me too. Would love to get off all respiratory junk. Getting rid of our cats would help too, but that's a battle I can't win!

34 m/5' 7"/185/CF newbie/Baltimore

65# sdhp 11:18

16:10

deadlifts unbroken...dips turned into singles, and then negatives on last two rounds.

Ouch...came close to meeting Pukie.

Too burned out to do it for time, so I just did some dips and practiced sumo dead w/ the only

m, 34, 195, 6'

8 min as Rxed

32/M/5'5"/207

As Rx'd 15:55

Today was the first day I got to use the rings Rob_ME bought ;) also first time on rings since college. I was either REALLY fit back then or I'm REALLY heavy now cause I don't remember anything hurting so bad back then...:)

In my estimation 1 ring dip = 150,000 normal dips

I LOVE CROSSFIT!

CCNJ #227
I have to disagree. I purchased my rings about three months ago. I also thought that the ratio was off. Until the arrival of the rings. Get some and be amazed. www.Ringtraining.com

Comment #227 - CCNJ,

I disagree.
In my estimation 1 ring dip = 150,000 normal dips.
All kidding aside, ring dips require so much more focus and so many more auxiliary muscles that the 3 to 1 ratio is just about dead-on.
My 2 cents.

5:44 as rx'd
bwt-162
33 yom

35m 198 955 CFT

not asrx

95lb sdhu 7 set of 10
reg dips 7 set of 10

8:03

Maybe SANTA will bring me some elite rings

m/45/176
9:49
Clarksville, TN

Tim: as rx'ed

pre: double-unders, Burgie, GHD
wod: 10:50

This one had the nasty "that looks easy" effect where I wanted to quit after 2 rounds, when it dawned on me that I had 5 more to go, and my dip sets started breaking up.

SDHP done with a 72# KB and 25# of chains.

32/m/215/6'5"

subbed 3:1 bar dips for ring dips because I lack rings
subbed 135 lb sdlhp for 95 lb because I am an idiot

29:25 because I am slow

#234 Sparky

I certainly agree with the assessment that auxiliary muscles are required for ring dips. My argument though is the fatigue factor. Regardless of how many auxiliary muscles are being used with ring dips, we are comparing 70 reps with 210. I'd agree with the 3:1 ratio if we were talking about 90 being proportionate to 30 or even 120 to 40 but 210 reps of any exercise adds a fatigue factor that makes it hard for me to agree with the 3:1 ratio.

Or maybe I just need to work on my stamina.

I appreciate the feedback.

Welcome back, Kelly Moore and OPT!

42/M/73kg
CFWUx1
7 rounds of:
SDHP 10 reps 40kg
20 Bar dips
TIME: 24 mins
I´ve been crossfitting for 10 weeks with excellent results, but from the times posted on todays WOD I can see that things can get a lot better!! Thanks to everyone for sharing their experience!!

CCNJ: the ratio makes sense to me. Ring dips are one of the hardest things for me. So I was surprised when I got on some bars and did like 7 in a row. 3:1 sounds good. It's more like 4:1 for me.

29 minutes...
7 rounds
*Sumo - 65 lbs.
*sub regular dips

great pump
7 rounds
115lbs sdhp x10
bardips x10 not (deep dips)
14min3sec

33/m/160

8:06 as rx'ed.

wanted in the 7's. got interrupted for about 30 sec. but i think the break helped me to have next two rounds unbroken.

#240 CCNJ

Like everything else, we are all different and this is a unique experience for all of us.
It may just be that today was the first time I've done ring dips but I've gotta say the 240 bar dips sound pretty good right now :)
I was simply amazed at how difficult they were compared to regular bar dips; an exercise I've been doing all my life.

wod as rx'd-7:52, not a lot of pop today, too much resting in sdlhp's
post-thruster breathing practise- 45# 50 reps, 30 kipping pull ups

46 / 171

as rx'd

11:27

34/M/180

9:52 as Rx'd

forgot the pre-du practise 50 reps

7:15
subbed 45# sdlhp
last 4 rounds subbed jumping ring dips

12:10 as prescribed
34/m/185

J Rock,

Sunday it is. I have been able to accomplish things I never thought possible with crossfit and if I get a muscleup this week, it will go to the top of my list!

Interesting to hear about your medical condition and the benefits you have noticed from crossfit. I too have witnessed similar results. I have never had a heart attach but had high blood pressure to the point where doctors were ready to put me on BP medicine. After starting crossfit about a year and a half ago, my blood pressure has dropped dramatically. I have not changed my diet so the only explanation is crossfit. I mentioned it on the boards about a month ago and only 1 person responded with similar results so I assumed it was unique to the two of us. What an amazing byproduct of crossfit and a great story to tell.

27/female
135lbs.

43lb Sumos
Dips on bars with feet elevated
9:15

33/Male/185

8:56 rx'd

9:54 as Rx'd. SHDP were unbroken for all 7 ounds. But on rounds 5,6,7 on the ring dips they were all broken. Those just get so hard so fast.

33 yo 6'1" 170 lbs

As rx'd = 10:51