I'm wrecked from Deadlifts this morning. I've got that Crossfit feeling........

Great work you 3. We are flying out to Santa Cruz tomorrow morning, can't wait to see HQ and get to the Level II training.

Good job to all. I think I'm gonna have to try that workout tomorrow.

Nicole is a bad ass! Thanks for your example, girl!

All three athletes did a great job.

Nice Pic MikeG!

Breck, once again a fine representation of the athletes here in Oklahoma.

Way to go all three.

I watched Breck hit a PR on "Fran" today... 2:45! Great job dude. Thanks for keeping me motivated and in the best shape of my life.

#6, you stole my comment ;-0. It is nice to see Oklahoma represented so well. I'll have to try this one, I need som e extra work on my OHS.

I do not claim to be clairvoyant in any sense, but I feel a Fran may be in our future. We haven't run into her this year. Oh shucks, I wish there was a tomorrow button a la CA WOD. KS.

Nice video.

Still reading "Good Calories, Bad Calories". Not the fastest read, but extremely interesting and a real eye opener.

CrossFit Jenks represents...Way to go Breck. Good job by all three. What a core workout.

Probably the biggest story of the year, yet the American "press" fails (not suprisingly)to even mention it:
http://www.bradblog.com/?p=5612

I've been following the Edmonds case for about three years and I'm glad she finally decided to tell her story. She's a very brave woman and I hope we get these foreign agents and collaborators out of our government and into jail.

"Boyd’s emphasis on organizational fitness and constant adaptation in relation to a changing environment "

sounds very much like the crossfit ideology.

fascinating article--particularly enjoyed looking into his OODA theory--the second "o" is orient which is the most important phase and most random. It involves one's experiental, cultural and genetic filtering of the info to come out of the observation phase. Seems somewhat akin to the "blackbox" concept again of crossfit.

Nicole, Mike & Breck-you guys make it look so easy.
To Nicole, Dave and the hosts of Level II & III trainers, thanks for coaching us up at the Cert this weekend in Decatur.
Coach Glassman-as always "YOU ROCK!!"
Hopper- before my next Cert, we reeeeally need to talk about deleting burpees and running!!!
PLAY ON!

Hello,

Is there anyone here who can tell me what the music was in the video on the Saturday 080202 WOD? I really want to use that piece in my sessions.

Please email me the answer at mangudai398@hotmail.com

Many, many thanks in advance.

Always cool to see Nicole in action. Cool t-shirt. Hi Mike :) Great job guys!

So I guess the only way to get a killer time on anything 21-15-9 is to get everything unbroken? I can't wait until I can do 21 unbroken pullups after anything with weight. I'm not there yet since my pullup pr fresh is 21. I guess I have to work on my pullups a lot more.

Either way this workout looks like a fun one. I had to take the weekend off because I was training in BK and because I was having some breathing problems. I want to do this and make up the DLs tomorrow.

Tony B.

The pre and post work out q&a is great. It gives us an insight that we might not get from the workout footage alone (as great as it still is). For example, often times I will sufferthrough a WOD and wonder what the elite atheletes feel like when they do a WOD-this definitely humanizes them and just proves the work and effort still involved for an elite crossfitter. "On the ground for 1/2 hour after Fran!"
Thanks and keep up the great work.

Mikey, way to go cuz. Nice job to Nicole and Breck as well. Looks like I taught you all you need to know right Mike?

Impressive. Always enjoy seeing Nicole blast through a workout, but it is motivating to see some of the new Crossfit "mutants" go to work also. Great video work!

Next time, you guys should wait a bit longer to interview the athletes. That way you won't get cave-man-esque

"Shoulders...stabilize...hard..grip."

Awesome Video... cool version of Fran!

WoW great job all 3 of you. maybe we can affectionately name her "OH Fran". Consequently I would still be on my first set of overhead squats as they finished =/

What a great video. And what great timing. I did Fran last night, and afterwards I was actually thinking about how it would feel to sub OH squats for thrusters. Then I see this vid. . . Looking forward to trying it.

Mike, you're going to have a tough time convincing anyone that you AREN'T a CAVE-MAN, (or a robot) after seeing that video. It is truly a joy to see three people performing seemingly impossible tasks with such perfect execution; not counting the killer head-banging! Continuing after that was virtually heroic (or robotic).

I guess Mike didn't think it was challenging enough that he had to bang his head just to make it harder, great job all three.My knee is still pretty messed up from Saturday's sprain, so upper body for me this week, J.T. here I come

fantastic video.. i love watching power house workouts.. all y'all did fabulous...

Where do you find these guys tony?

i suspect Nicole's time would have been enough to win the show down if the BOYs were asked to come to full extension (?) at the top of each OH squat.. Nicole's form kicked arse.

Does anyone know the common signs of overtraining? I started crossfit about two months ago and I have been hitting up the WODs big time. The other day I was doing a WOD and right in the middle of it my body felt like I ran it right into a brick wall. I couldn't finish the WOD and for the last couple of days I have been physically weak.

Brad: I Googled overtraining

Common warning signs of overtraining include:
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.

Just take a break. Better safe than sorry :) I need to learn how to take my own advice.

Damn, those guys are animals! Plus, any video with Nicole in it rocks. I dig that chick!

Does anyone know what the name of the song is that is in the video for Lynne?

Nicole,

Great choice of shirts!

Good work, you three.

#30 - Shake that Monkey by Too Short. I've never heard of it either but I just googled one of the lines from the song at voila - got hits to a bunch of lyrics sites.

utmost respect for the three guys. that was awesome. can't wait till I get fran under 15 mins let alone 5.

nicole - great shirt.....

Fantastic !

And I love when Breck says that he was down for 30 minutes after a crazy Fran. We all go thru the same things !

It's just what we have to go thru for a PR :)

The Moose is Loose on FOB Diamondback!

DL 1-1-1-1-1-1-1
315/345/365/385/405(old PR)/425PR/435PR

PJ 3-3-3-3-3-3-3
155/165/175/185(old PR)/205PR/215F/225F

I still owe 5k, but I feel great. Thanks, Coach!
justin 33/m/212

the reason mike kept going after that head hit is because he needed to beat breck. the man would rather die than lose. it's inspirational. that was a great video.

and if you read this mike, i'm still better than you at double-unders.

Awesome job Nicole and Breck!!!!
Tony B. thanks for putting up the video and slowing down the shot to the head.

I had a great time at the Sonz Decatur cert, this weekend. Thanks to Coach, Nicole, Dave, and everyone else. Eric W., thanks for having us there and for the awesome setup. Also, I'm not sure why, but everytime I go out drinking with you Sonz Jupiter guys...I have a horrible performance. It was great to see everyone.

AF Tom...thanks brother. How about a double under contest today?

Yesterday was my rest day but I just had to do the deadlifts. Wrecked me for my 6 mile run I had today (lower back was cramping the last mile):

00:49:44

45 seconds/mile faster than last time even though it's 17 degrees and the wind was honkin' along the Potomac!

CrossFit rocks!

43/M/6'3"/200 "embrace the burpee"

Yo Mike G, watch the head bro. For those of you who don't know Mike- this guy is legit. A real competitor. Atlanta is proud to claim him.

Mike G....great video. We need more video's with you in them.

You're a CrossFitting Stud!

Thanks for all your help at the Decatur Certification and your a huge contribution to the CrossFit community, even though you're still a sissy and I can beat up both you and your brother........at the same time.........with one hand tied behind my back!

Please come visit us soon in Florida!!!!

I did my FIRST MUSCLE UP today. I started CF about two months ago and i'm completely addicted.

So there I am at the gym, timing my friend while he does the workout from the other day. He gets to the wallball and some guy walks by. Says, "hey, that's cool".

"Yep"

"So. . . what muscle does that work?"

Worked on OHS with PVC - need more flexibility in the hips and back.

CFWU
21-15-9
OHS
pullups (11-8-5) first 5 kipping, rest jumping, still very weak in this
pushups
9:01
CFWU

Good morning. I'm deploying to Afghanistan (KAF) in two weeks -- is there anybody here who is there or who has been there who can tell me what the training facilities are like? How conducive are they to Crossfit? Thanks.

I know it's Rest Day but I am never on the same schedule as the WODs. I did Murph yesterday--my first time for that one. Time: 53:30. My 1-mile runs were about 1/4 mile too long because I lost track. I split the middle part into two rounds (50 pullups/100 pushups/150 squats each).

Jeez, is this supposed to weed out people with weak genes or something? Holy crap, it hammered me. I would say, I'll do better next time, except maybe I don't want to do this one again.

Steve 6'1"/170/41yo

Great work fellas. Nicole, just beautiful. (could have been faster though) ;-P

I have been out of town and sick, but i am back now and ready for tomorrow!

-Dutch-

f/31/134/5'4"

Just sitting here staring at my Level 1 Certificate...

Wow! What an amazing weekend full of so many amazing people. It was truly an honor to meet Coach Glassman and hear him speak. His words resonate with so much truth, so much obvious common sense it is unfathomable that anyone can reject his methodology, and his impressions of those that do are just damn hilarious. I laughed throughout all of his lectures whilst simultaneously nodding in agreement.

I'm sure at some time in my past my legs have felt this way, I just don't remember them ever hurting quite so badly as to make it difficult for one to rise from the toilet.

I was very impressed with all the trainers and the ability of each to articulate and purvey technique in their own unique way. I think we'd call that style, right Coach?

Nicole, Dave, TJ, Dan, Mike G., Pat, Andrew, Bobbi, Vas, Jelli ... I learned something new from each of you. Thanks for all your encouragement and being the kind of trainers I want to be.

Thanks to my home turf, Sonz Decatur and Eric Willis for hosting the whole thing.

And to my new friends in the CF community, I hope we meet again and what a pleasure it was to share this experience with all of you. Good luck with all of your endeavors and may we wod again together in the very near future.

Peace, Love and Sweat Angels,
Shana A. in ATL

Good job on the video Breck, Nicole, and Mike. I'm definitely going to give that workout a shot soon. Mike good job on holding onto the bar after smashing it into your face, we both know that probably cost you a good 5 seconds.

To everyone that attended this weekend's cert I want to tell you all that it was great to get to know you guys and hear your stories. I appreciate learning from everyone from those of you that had just started crossfitting to the Level III crossfit gurus.

To Coach, Nicole, and Dave you guys are awesome. Thanks for coming to Atlanta and sharing with us all your crossfit wisdom

Lastly, to Mike G and AF Tom, I'm pretty sure I'm the reigning double-under champ at CFATL. But hey it's good to see you guys are trying to figure out who's the second best.

Unrelated to today's news story and WOD demo, I found this on the ArmyTimes website.

Sound familiar... ?

"Lt. Caleb Phillips and Sgt. 1st Class Michael Field put their platoon in the 8th Squadron, 1st Cavalry Regiment through a strength and flexibility regimen aimed at an overall fitness level they say they’ll need when they’re on the job in Iraq.

“It’s functional PT. It’s moving your body around like you would in combat,” said Phillips, the platoon leader.

One squad took turns doing one-handed squat lifts with kettle balls, iron balls with grab-handles that weigh between 8 and 14 pounds. The soldiers would squat, then lift the ball one-handed over their head as they bounced up to a standing position before crouching again.

After 10 of those, they did 15 burpees, the high school gym class classic: You start standing up, get down into push-up position, then stand up again.

Each member of the squad repeated the 10- and 25-rep sequence as many times as he could over 20 minutes. Field said Phillips has the record, at 23."

OBTW, I ran a two-miler today as "active rest", got 14:48. Not too bad since I didn't push till the last half mile.

Enjoy.

By the way, please keep in touch everyone.
My email: coachshana@gmail.com
=o)

#44 Dragoon,

Where are you going to be at? I'm going to BAF, but I've had a hard time getting an idea of what's over there.

To everyone at the Decatur Cert. That was awesome an awesome time. All the trainers, you guys were great, and all the fellow crossfitters it was great to meet you. What great community and atmosphere with you guys. Loved the killer work outs. Still can't feel my legs.

I appreciate everything from everybody there.

It was great meeting everyone and to keep in touch my email is justin@coachjustin.com

No rest today. I'm a day behind. Going for light 2 hour bike ride this morn, then trying to beat my PR on deadlifts this afternoon. C'mon 315... c'mon knee.

Wow another amazing and funfilled cert. Thank you Coach, Nicole, and Dave for giving me the opportunity to demo this past weekend.
I want to congrats all the level 1 participants. You all worked hard this weekend and put out great perfomances.
Thank you to all of those who helped me Saturday night. My sunday wouldn't have been the same if you guys hadn't kept me out all night. Once again another cert and another great time.
To all of my old and new friends in the CF community I look forward to seeing you all again very soon.

Hoping someone can help me out:

I recently added the tag "Train to Not Suck At Life" to the banner on our website. I can't remember for the life of me where I heard or saw it. I just know for sure I am not that clever!

Was it someone's website? Was it a lecture at a cert. A t-shirt? I want to give credit where credit is due.

Made up dirty dozen after taking weekend off to rest ouchie knee after Joshie. Posted results there. SO good to be back.

Hot CF SHE-bada$$ chick Nicole! WOW! All-points full extension on those OHS. Nice :)

When I grow young (crossfitting at 42y but feelin' & lookin' like 32 - I think :o), I wanna' look like Nicole...and Annie and Eva and Jolie and Spiderchick and AllisonNYC and many other CF power babes!

Those guys on video looked great,too!

Quick question - Do you guys always do three rounds of the CFWU before every WOD?

Before I started Crossfit, my workout was basically the CFWU three times a week.

Seems like doing a full body workout every day is a bit much. Any suggestions?

Thanks Dragoon...got it.

To everyone at the Decatur cert....I can't tell you how much fun Brandon and I had. We couldn't stop talking for the 8 hour drive back St. Louis. I simply can't write down in words how this has inspired us. Special thanks to Chuck at Sonz for giving us the "after hours" tour Friday night. Great W.O.D. too man! Team "meat" almost pulled it off! Shana, what a fight for that muscle-up. It made my spine tingle...seriously. I'll get mine soon and you may hear me scream from 600 miles away. Keep up the good work everyone. Many many thanks.

M/22/6'1"/185

Why would I rest when I can regret today, tomorrow? Decided to do Painstorm 29.
Deadlift (@BW)
Pushups (I did rings, for extra credit)
Squat Cleans (@ .5bw, 2x50# DB's Please)
20-19-18-17-.....-1
51:10. You read that right. 51:10. That is a beast. Those UK CFers are bonkers.

41yo/f/158#
deadlifts
95#-10x, 115#-10x, 135#-10x, 155#-10x, 175#-8x, 195#-5x, 205-3x, 215#-1x, 225#-1x
yoga-1 1/2hr

My comments:

zzzzzzzzzzzzzzzzzzzzzz

#28 AllisonNYC--

Ha! My wife just called me out on that too. Taking one's own advice is really important but humbling to do. Don't you just hate being right when it means you have to stop doing what you really enjoy (even if it's just for a relatively short period of time)? To all who are battling colds, flus, injuries, and such; don't worry, you'll get back to doing what you love soon.

Workout Demo:

5:41

All OHS 65# Unbroken!
Didn't do as well with the pull-ups : 11,10 / 5,4,3,3 / 4,1,2,2

STILL using my inhailer 5 times a day including before and after this WOD. :(

On To the Deadlifts.

Test post.

32/F/5'10"/155#

Strength program, Day 7
Front squat: 150x5x3
Bench press: 120x5x3 (surprised I got this!)

Then, caught up on the deadlifts from yesterday:
Deadlift 1-1-1-1-1-1-1
240
245
250
255 PR (previous PR was 253)
260 PR! (happiness! I finally broke through my plateau!)
265 F
260 match PR (and prove to myself it wasn't a fluke!)

m/29/165

I did my first double bodyweight deadlift yesterday...330 lbs. CrossFit is amazing

dead lifts from yesterday
185
225
275
275
315
365 PR
315

old PR was 335

#58 Derek
Yes, do the CFWU every day. If it feels like a workout for you, then keep in mind that the CFWU can be scaled just like a WOD. Work up to doing it full on. Also, if the workout calls for pull-ups or dips you may want to skip those in the warm-up or perhaps sub something easier.

m/33/175

Even though I have been Crossfitting for well over a year now I rarely if ever post on the forum. However I am guilty of ghosting. Nonetheless,I have a few questions for anyone in NYC and was hoping to email them. By the way Allison, I have a few suggestions about the breathing problems. Thanks. J

GET THIS!

I just deadlifted 235!

I was stuck at 205 a month ago and pushed it to 215 at CrossFit San Diego. I can't believe I did that. It's not 260 like Spider Chick or Jolie but it's a big jump for me and I'm pretty excited :)

J_in PA: Please feel free to e-mail me with ANY questions about NYC. I'll do my best to answer them. The owners of the Black Box are very helpful and you shouldn't hesitate to email them with questions about the gym. They're great.
I'll take any suggestions about my breathing. I had terrible asthma from cats and running my whole life. I haven't had ANY problems since I started CrossFitting UNTIL I got this horrible cold or something in my chest. Now I'm having big problems. Medicine is taking too long to fix me so I'm just pumping my lungs with albuterol and going about my day :(

Thanks Allison, I appreciate it. Where can I find your email? Talk to you soon. J

50 yoa newbie, 5'08, 180 lbs.

caught up today. ran 5K on treadmill (new Landice) in 31'20", followed by rack deadlifts.

warmups, then 275 1x, 285 1x, 275, 285, 275, 275, 275.

Awesome job Breck!!! We are definitely gonna have to do this work-out at the gym SOON!!!

AllisonMagara@hotmail.com

hi kids,
Just put my buddy through a little crossfit.
4, 20 pound turkish get-up's, each arm
8, jumping pull-up's
4, medicine ball cleans, 8 kg
3 rounds.

He was pretty smoke when it was over, I'll soon have him on the three day on one day off cycle, and nothing but crossfit.

Much Love,
George

I'm looking for Crossfitters in Northwest Indiana around Valparaiso. New to the program and the closest affiliates are in South Bend and Chicago.
Send me your email to kheaven@aol.com

Catch up from yesterday.

Deadlift

275,315,365,385,405,415,435

100 single unders, 20 unstable lunges, 30 weighted crunches (25) on stability ball, between each set.

5k run 26:00
2.5k row 11:08

Trying my best to have this week off and do limited physical activity so my body can have a long rest and hopefully
get more gaisn once fully recovered. But it's so hard to do when i have a YMCA 5 minutes away on campus and
awsome WOD's to do everyday. Hope i'll make the right descision. Keep up the greta work everyone and train hard.

This weekend crossfit central held their first of four events for their "fittest games challenge". The work out was awesome, and a killer. They called it a fat roming cindy. scored by number of rounds in 20 min. It consisted of the following for the elite division. 400 meter run, 5 pullups 10 pushups and 15 95# squats. It was held on saturday and my legs are still in shock. Thanks alot Crossfit Central for such a great event and I cant wait until the next event in Houston.

Sometimes I can’t help but try some workouts people post or from some of the affiliate sites. I had a stomach ache on the way IN the gym so was not feeling up to par.

5 Rounds for time:
20 SDLHP, 35# rack plate
20 KBS, 35# rack plate
10 Burpees
10 asst pull ups
Time= 23:09

There was a few different people in the gym today and I got a lot of side glances. Later an elderly man came over chuckling and said he and his friend were wondering if I let go (on the KBS’s) if I would take out the roof.

I also RIPPED the skin off the palm of my hand and pinky. The base of my fingers on my palms are pretty callused up but the skin on my center palm is obviously a little tender.

Erin

What a great certification this weekend. Thank you so much for all the trainers who helped us reached our LEVEL 1 Certification. I was absolutely amazed with their skill, and how encouraging each and every one of them were to us.

So, thank you to Nicole (Girl you are amazing), Trainer Dave, Ben, Jilly G, Jelli(I would KILL for your flexability), and of course Mike G. Coach Glassman, it was so incredible to hear you speak and learn from the best.

I never thought working with JUST a PVC pipe would hurt so bad.

Congrats again to Shana...that was such a great moment watching you get your muscle up.

A little R&R today... rings and rowing.

Anybody out there know how to "skin the cat"? It keeps showing up as a great beginner rings exercise, but I can't find any demo's or descriptions on the web.

Any help is greatly appreciated.

Thanks, RP

Allison,

Girl if you are using an inhaler 5 times a day you need to see your doctor. Shouldn't be more than twice a week.

Happy Rest day all! Can't wait till tomorrow. What shall it hold?

Anyone wanna lay bets?

Allison called it yesterday. Dead on (no pun intended).

David

#85-
go to the exercises and demos from the main page....go to the gymnastics section and watch the inversion basics video.....skin the cat is in there.

38/M/192/5'8"
Concentrating on strength right now. 3 on 1 off, 2 on 1 off schedule. Mon. are Heavy Squats while Fri. are Heavy Bench and Deadlift days. Tues, Wed and Saturday are MetCon. days.
Squats:
255x3 275x3 295x3 315x3 325x3 325x3 Last rep of last set was verrry tough. All sets A2A w/ 3-5 minutes rest between.

I LOVE Mondays!

35/M/147#

Tried out the WOD in todays video. My best Fran time is around 5:30 did the OHS/Pull-up WOD in 5:41

Justin #41: only 2 months and you got a muscle up!? That's pretty sweet.

Dennis: I know I know. I went to the doctor days ago and I'm on antibiotics. She told me to take 2 days off and I did. I don't feel much better but I still have about 5 days of medicine to go. I think I could have done this workout faster if I could breathe easier.

#87 David: Fran? Murph?

trap bar dl's: 1 x 270, 320, 330, 340, 350, 350(f), 340. This is a pr w/ an asterisk due to trap bar. Finished w/ 3 x 5 x 135 power cleans. thanks Coach BW:175 Y/A:59

42yom 185lbs

For time:

25 Walking Lunges.
20 PU.
50 Box Jumps (24”).
20 DU (2 singles then 1 double, except last 3 in a row (PR!)).
25 Ring Dips(5 sets of 5 reps).
20 KTE.
30 DB Swings (60lbs).
30 SU.
20 HSC 35lbs DB.
25 BE.
30 Wall Ball Shots (20lbs).
3 Rope Climbs(no rope so did 10 PU per rope climb, hands close together, palms facing each other and alternating sides, assisted with feet on PU upright support bar, to simulate climbing a rope).

Time: 22:14

Then did Reg Dips x 4 sets of 15 reps.

Cool WOD!

Allison NYC
Not sure if you breathing problems are asthma related but i have some breathing issues too (asthma). I take Advair before crossfit/swimming/any workout and I feel great during and after. Talk to your doc... Haven’t taken antibiotics in over 3 years.

To everyone who participated in the Decatur, GA cert, it was a pleasure to train you guys. Everyone had a great attitude and made the whole weekend a blast.

Congrats to everyone who got their first muscle up!

Special thanks to our host, as well as to the other trainers and Coach Glassman.

Everytime I go to another cert I learn as much as I did at the first one.

Good work everybody.

Level I cert at Decatur Sonz -- amazing.

Thank you Coach for being brave enough to be a pioneer (not a sheeple) and for following your gut -- it is paying off for ALL of us and I believe in my heart it will change the universe,... Nicole (only time I've been speechless to meet my idol lol), Dave, Pat, Jelli, Bobbi, Drew... all else.
Our locals: Dan & MikeG (my trainers before I defected) I would publicly like to thank Dan for being a pvc-pipe nazi hehe -- made all the diff in the WORLD (lawd I used to give him so much crap lol I'm sorry! :) BTB'ers Jeff/Melissa/JillyG.

The vibe of the entire room over two days was indescribably right-on. Family.

You can see pix on our web www.crossfitnorthatlanta.com
http://photos.crossfitnorthatlanta.com/gallery/4309057_QfoiD#252575607

Please anyone email me to stay in touch.

My ONLY complaint about the whole cert... NO GUYS TOOK THEIR SHIRT OFF. Wassup with that?! haha

Decided to do Jeremy today.
21/m/5'10"/205

Broomstick squats/Burpees
Three Rounds 21/15/9

For Time of 8:34

I'll do better next time.

Derek # 58

I cannot speak for anyone but myself on the CFWU. I do the standard CFWU

http://www.crossfit.com/cf-info/faq.html#General7

and I add HSPU because I used to not be able to do any. I can now do 15 at a shot pretty easily.

At first, this warm up was difficult. I did the warm up the same way every day, three on, one off. I focused on every repetition and went through it slowly. It normally took me about 25 minutes to get through the CFWU + HSPU 3 sets 15 reps per set breaking the sets into as many as I needed to get 15.

Now that I can easily perform all reps executed with excellent form, I have altered my warm ups. Now if the WOD calls for an exercise that is in the CFWU, I only stretch that muscle group. For example, if there are a lot of pull ups in the WOD, I'll hang on the bar and maybe do one or two pull ups and one or two kipping pull ups. On a WOD where we are doing Oly lifts or sets of one rep maxes, I will do the entire CFWU + HSPU + the Bergener warm up

http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv

focusing on getting each rep right. When I discover a new exercise or a different way to do the same exercise, I will put it into the warm up until I can do it well. For example, right now all of my pull ups in the CFWU are kipping by the numbers as it is taught on the crossfit videos, all my dips are ring dips and I sometimes I do handstands in the middle of the room and see how long I can stay up instead of HSPU's. I hope you get the idea of what I use the warm up for. In any case, coach says that a warm up should get you ready to do hard work and I use that as a guide.

As far as getting burned out on the warm up by doing it every day.... If you are getting weaker instead of stronger, worse instead of better, back off and do it every other day or every third day until you start to build again. I hope this helps you because it has really helped me bring up the exercises that I have difficulty performing well.

Have Fun, Train Hard,

Billy

We did the workout from the video today...Who needs rest anyways??? Even though it was a bit quicker we felt it was a bit tougher because there is no return of blood to the arms since they are overhead for both exercises. Good thing we diddn't have a fire because neither of us had much grip left...

Blake(M/30/190) - 7:30

Doug(M/34/195) - 7:45

#84 StacyATL -

Thanks! I can't wait to see the vid of that first failed one! I felt like I was up there for like 10 minutes!

29/M/175

2 days behind: 5k run, 2 hills and sub-zero wind chill: 25:10. This is supposed to be a 50% week for me, but I'm feeling good, so I'll see.

23/m/215/6'1"

Took an early rest day, hit the DLs today. PR baby!.

WU
20 pushups
20 situps
15 dips
10 pullups
2 x 10 OHS (bar)

DL warmup
135 x 10
185 x 5
225 x 3

WOD
255 x 1
265 x 1
275 x 1
285 x 1 (old PR)
295 x 1
305 x 1 (PR)
305 (fail)

Missed yesterday's WOD after almost 3hrs of flag football practice on Sat...hadn't felt that much pain in my legs since I was humping a ruck for hours on end!

Today, no rest, making up for yesterday's dead lifts. Only have 185lbs here, so I did
7 rounds for time: Dead Lift 185lbs x 15
15:03

#51 ME

I'll be in KAF for the whole tour -- "inside the wire". I'm still looking for some feedback on how crossfit-friendly the gym is there. Anyone?

Kath, Great photo album! Shana, got a video clip of your muscle-up. Just give me a shout if you want me to send it to you. djthack@hotmail.com

Fridays and Sundays...
Friday as Rx'd 19:19
Sunday
225-275-275-295-315-315-335

29/f/110

back squat: 5x2 at 150
push press: 5x3, 85-95-95-95-95-95
weighted pull-up: 3x8, 10#
turkish get-up sit-ups 3x8 10, 17.5, 20

pre: nswux1 + burgener wux1
post: stretching

GREAT video. i love any video with my hero nicole in it! great job to all 3. i want to try that workout soon.

Did this WOD today (still away)

40 rep Burpee + Chins ala Greg
20 rep Bear - 95lb
2x DB snatches

:)

OHS 95lbs, Pullups: 21-15-9

video wod

3:19

RUN: 5.5 miles 47min

20X Deadlift @135lbs
15X Deadlift @225lbs
5X Deadlift @315lbs
3X Deadlift @365lbs
20X Oblique Crunches (Ea. Side)
50 Push-ups
3X Deadlift @365lbs
20X Oblique Crunches (Ea. Side)
50 Push-ups
3X Deadlift @365lbs
20X Oblique Crunches (Ea. Side)
50 Push-ups
3X Deadlift @365lbs
20X Oblique Crunches (Ea. Side)
50 Push-ups

SWIM: 1000 yards

40/m/140
3.2mi run
20:25

The Decatur Cert --
I can only sum it up with that famous quote, "You don't know what you don't know."
Bobbi took me through the push press and push jerk, and all I can say is I felt like it was the first time I became aware of how uncoordinated I am!!! After much coaching from her and the rest of the staff I became comfortable with all the moves, and for me most importantly, felt stable in the overhead squat. It took Pat coming up behind me and pushing my shoulders into my ears for me to finally 'get it!' So thanks to Coach, Nicole, Dave, Ben, Dan, Pat, Bobbi, Jelli, and the rest of the crew who nailed into us through the repetition of 'multiple' squats "chest up, core tight, weight..."
Thanks to the Sonz crew for putting an amazing spread on for Saturday night. And yes my legs were hurting today, but damn was I still smiling!
LTT
P.S. -- AF Tom + Kathryn -- we'll need to do another round of CFATL North versus the NEGA CF crew! Andrea and I are still limping!
Justin -- Andrea and I will be up Friday night for that 50K. We are planning on staying until Sunday, so let's meet up.

43/6'1"/188

did deadlifts to catch up from yesterday but they were part of another workout so not 7 sets.

365 405 425 435(ties pr)

No rest day for me. I had to get my new bumpers from the freight company and then get them into my new garage gym.

All 415 LBS of new rubber.

Oh yes, the pit is almost ready.

The beatings will continue until morale improves.

I followed a workout demo I saw a while back after the CFWU x 3.
For time 12-9-6 of:
30 lb. Dumbbells clean-thruster-burpees
and
30 lb. weighted pullups.

I had an unimpressive time of around 13 minutes and had to scale back to 20 pound pull-ups. If I had a weighted vest instead of a dumbbell i probably could have kipped out the reps.

Another fantastic cert. It was great seeing all the usual suspects and even better meeting the newest crop of CrossFitters.

Hearing Dave, Nicole and Greg talk/train never gets old and I look forward to seeing you all at another one very soon.

If you haven't been to a certification, what are you waiting for? It is the BEST way to understand why you are doing the crazy stuff that you're doing and to fine tune all of the critical components of the program.

Take care,

Dan D.

Dan@CrossFitStickers.com

2 x Straight Bar Muscle Ups
4 x HSPU
8 x 43kg dumbbell swings

7 rounds. Should have gotten 8 or 9 but had to keep stopping to throw the skin from my hands in the rubbish bin.....

I know it's bad etiquette to bash the rest day topics, but I don't care, I'm going to anyway.

2 articles the last couple of weeks on Vietnam. Hello? Look at the Crossfit demographics. Most of us weren't born and can't relate.

Good Calories Bad Calories - ok, this one has come around at least twice now.

Get out the defibrillators - rest day topics deperately need to be revived!

I know, I know, if I don't like it then I shouldn't participate. Problem is that NOBODY is interested in the topics (nobody is commenting - except Barry Cooper).

We did the workout demo as our WOD as CrossFit Lethbridge today.
My last Fran time was 6:47 and I got 5:13 for this workout. The guys and Nicole were right... grip strength killer! My first set of pullups were unbroken but the next two broke once each.

WOD as Rx'd: 14 rounds + 2 muscle ups. Pretty tough one.

Has anyone developed a business plan for the crossfit gym? Before I create one, just wanted to see if that wheel has already been spun.

I am interested in getting my certs, becoming affiliated, and opening up a location. Just would like to contact anyone who has a successful location currently running.

thanks in advance,
paul

23yom176

Modified from Friday

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Bar dips
20 Knees to elbows
30 Dumbbell swings, 65 pound
30 Sit-ups
20 Hang squat cleans, 45 pound dumbells
25 Back extensions
30 Wall ball shots, 8 pound ball
6 20m sprints

20:06

#118: Should we assume, then, that since you can't "relate" to the Vietnam conflict that you likewise ignore it--and the views of others based on their understandings of it--in the formulation of your own political views? That history that happened prior to your own descent onto Earth is irrelevant?

That's a lot of history. I will add that your attitude is interesting. Historically, people thought history was something you learned, so that you could avoid mistakes that had already been made.

Madison looked to Rome and Greece, for example, in developing our own system of government.

You seem to think that history is something you "relate" to, something that is intended to be entertaining. That you would take this view with respect to efforts to fully understand a conflict in which roughly 45,000 Americans lost their lives, many 100's of thousands of Vietnamese, and, ultimately, millions of Cambodians, appears symptomatic of a mental and moral lethargy which seems invariably in our current educational institutions to lead to what might be termed congenital Leftism. You grow it from the seed of ennui in the ripe fertilizer of unapologetic Communistic sympathizers (whether they call themselves that or not is irrelevant).

For me, I read the link, but don't understand what his actual contributions were. Looking at the Amazon link, it appears he is a military version of Immanuel Kant, who is difficult to understand, and virtually impossible to summarize without unwarranted reductivism.

My sense, then, is that that was a reading suggestion for the very large number of CrossFitters who are currently out there trying to win wars, or planning to win wars.

I've been quite busy and look to remain so, so that will be all I have to say for a while.