3,2,1 Rest

MUCH needed! Anybody else's abs still kill from Annie? I can't lay down or stand up without pain.. GHD Situps FTW!

Awesome effort Tosh! Good on ya.

MC

Tosh?

A new challenger appears!

re: the article (at least the front page intro): Of course it's possible, this country worked for nearly a century as a "democratically elected constitutional republic".

People are proud nowadays that we say "the United States IS..." because it represents a strong central government (and I am proud that we have a strong *nation*). But I submit that the previous, pre-civil war way of saying it, namely "the united States ARE..." (note the lowercase "u" in the word united) because it represented a country where we were all Americans, but individual states were just that, sovereign, individual states bound together under a limited central government. And that's what it was designed to be. Unfortunately, we've shifted power very much in favor of centralized government. We've shifted power away from the individual towards the family, away from the family towards the neighborhood, away from the neighborhood towards the town, to the county, to the region, to the state, and ultimately towards the national government (and thank God we haven't seen very much of this in the United States, but we've even seen it shifted towards a global government).

If we continue this trend, then absolutely not, limited government is not possible. As Milton Friedman said, free economies act as a balance on government power, and in much the same way, decentralized government acts as a balance on government power, because if my local town chooses to implement a 2.8% income tax (like my hometown I grew up in did), I can choose to move two cities over, and vote with my feet. But I can't do that when some senator decides it's ok to rob the populace blind because they've worked harder and have succeeded more. I can't find another United States of America, so the power to tax, when it was shifted to the centralized government, was a huge step backward in the goal of limited government and individual freedom.

yeah, that was awesome. and wasnt his only wod that day.

nice work, tosh!

Sean:

Patience is rewarded, Grasshopper...

Oh, and wow on the demo

Nice cleans that's probably what I would say if I could see the video on my BB.

What? I'm trying to be positive, and funny. It's not working.

oh yeah, thanks for posting this Tony B. Much appreciated

TOSH!

I am glad you are on our side!

Beastly.

Yea, there goes my hero. Tosh also did FGB, Randy and some other workout within the same 24 hour period

Tosh, awesome work. It was a pleasure meeting you at level II, you are a beast!

great work tosh, sub 2 min is def in your future.

Coach:

Perhaps you would do us the honor of introducing everyone to Tosh.

Thanks to both Tony and Tosh for that video.

fantastic effort by tosh. coming after other workouts at a cert if even more amazing.

it'd be nice if somebody besides me and cleverhandz recognized what AFT did today on lynne. it really is like something from another planet. it has to be a near untouchable record.

Oh, this is Tosh...
Great.
Back to the drawing board.

Is it true he does 3 work outs a day?

APOLLOSWABIE-
Email me ref: Josh Hager @ dandevand@aol.com

Brutal. A true athlete.

GHD resolution: Today, I practiced GHDs, really focusing on the quad flexion- and nothing. Still hurt the back. Asked the coach to take a look and watch, tell me what he saw. He had me move the machine to give me one more notch of space and bam! So much better. Now, I can see strength isn't quite where it needs to be, but no more back pain!

Tried KB swings before pull ups- not sure if it helped my kip or not. Will try again.

Tonight's wod at HEL: 7x3 thursters. 45, 50, 55, 65, 80, 85, 85, 90, 90, 95x2. At 90#s, it suddenly felt like a natural move. All the sudden I springing to triple ext. Great day at the Lab!

27 / female / 6'2 / 172 lbs

looking into buying bumper plates, not because people stare at me in the gym (has never happened to me actually, unlike most other people here have claimed has happened to them), but because i'm lazy and do not feel like driving ten miles to a gym. anyway, if anyone here has purchased bumper plates recently, i would be interested in hearing their opinions on brands, stores, online stores, etc.
i have seen sets for as little as $250 and callibrated sets exceeding $2K. i am not in the market for the latter nor care if it is within 10g of the actual weight, but am obviously looking for something durable. (well, i guess weights will last as long as you allow them to last.)
i checked out some of the equipment links listed on the main page, but was interested in hearing what routes some folks have taken when choosing plates.

later

Tosh, you're an animal. Total pleasure and honor meeting you last weekend. I'm looking forward to another wod with you.

Tosh, you're an animal. Total pleasure and honor meeting you last weekend. I'm looking forward to another wod with you.

FDR pretty well fathered our present state of the Union with the "new deal," and so now we have a new bill of rights where we don't have to work for what we receive, but rather the government can be expected to give it to us. That is of course at the expense of those who do work for it. Those that earn more shall be expected to support those which do not. The church and the good will of others will no longer be the sources of charity in this great land, but rather the Federal government will take it by law, and make distribution as it sees fit. Don't get me wrong, I love this country, but I feel this doctrine was a tremendous step in the wrong direction. #5 made an excellent point in bringing to attention the distinction between "is" and "are." This was a very short article, but brings up a vast subject. National defense, and ensuring liberty should be the emphasis in federal government. Unfortunately, however, it is an ever expanding "leviathon" that is constantly usurping more and more control over all aspects of life.

Jay #21-I've ordered several things including 10# and 25# bumpers from the Garage Gym Store, which is linked in the home page. Very happy with their prices, service and products.

It was even better in person. Brought back delightful memories.

Thanks to Tosh I got 13 Kipping pullups for the first time the day before. Thanks for the motivation!

Limited Government is possible, but only as limited as it is today. There is no backtracking. Once you lose it, it's gone. The government is growing like crazy. Legislators, executives, and liberal supreme court rulings let it do so.

The idea of a large state is now accepted among americans. If you watch the CNN youtube debates, the questions for both democrats and republicans were "what is the government going to do about this or that or the other" I don't know if you would have had those questions 50 years ago.

I am not just pulling this out of the air. There is evidence that after times of crisis (i.e. war on terror, among others), that the growth of what the state can do does not go back to pre-crisis levels. And it doesn't take an investigative journalist to see the tons of regulations in all aspects of life coming out of the woodwork.

A conservative (maybe libertarian) administration here or there may slow this trend down a little, but the overall trend is definitely upward when it comes to government growth.

"The Republican Party- Helping Government to Grow at a Slower Rate"

Did squats for form and fun today.
Sweet.

33 m 195#

CFWU x 3

My New Year's resolution was to record a result for each of the named workouts so instead of doing Lynne today as rx, I decided (perhaps being impatient) to do a named workout that I've never done before:

"Karen"

As rx: 14:01

Wow, truely an impressive display there. Nice work!

Great work Brian.

No, limited government is not possible. It relies on the good will of the government itself not to expand its power. The only sure way to limit government is to have no government.

Also, I dislike CATO. Bunch of people whining about all the evil government does, but then backtracking as soon as there's a risk their own pet government programs will be cut. "But who will build roads, run the courts, or control the military if there's no government?"

I found this amusing:
http://www.geocities.com/yossarian70038/PIANOSA9/social_contract_1989.html

Had the pleasure of training @ Crossfit One World today. Thank you Freddy and Brad for welcoming me in there, and thanks to all the personalities there who made me feel @ home, Chong, Mel, Maria, Joe, etc... hope I didn't get any names wrong and for those I forgot I am terrible with names so that was actually good .=/ You guys have an tight group and its great seeing you all interact. And yey for me getting a PR on Push Jerks today 232lbs. overhead felt great. Looking forward to the cert

That's one hell of a "Grace." Does anyone know what the record is? I'm pretty sure Josh Everett holds it, but I can't recall the time.

#5 "is" vs. "are" - damn straight. The United States ARE bound in a federal republic. Or, at least they should be.

what a beast, wow

Jay-
I just bought a set last week from Wichita Falls Weightlifting. They have good products and a Crossfit Special where you get a quality bar 2 45 lb bumpers 2 35 lb bumpers and 2 25 lb bumpers for around 580 bucks. Obviously, that's a little pricey, but not terrible for a good set of bumpers and a quality O-lifting bar (P.S. don't skimp on the bar I bought this set because I broke my other bar last week dropping it from overhead with less than 200 lbs. on it).

Bingo, you are like Nostradamus!! Seeing this person was awesome. The energy that was in the room was incredible as we all cheered Tosh on.

I put this link up a few days ago about Tosh.

http://en.wikipedia.org/wiki/Brian_Chontosh

Make sure you scroll down and read about Tosh's actions that resulted in him receing the Navy Cross citation.

On a differnt note, has anyone ever had "Popeye's elbow"? It is fluid around the elbow area and is painfull to the touch. I'm trying to ride it out and see if it will get better on its own, before I make a trip to the doc.

I'm very much in agreement with Shawn M (Comment # 24) - the primary function of any government should be to protect it's citizens. I think the key is to understand that citizens must be protected not only from outside threats, but from the government itself, through the checks and balances inherent in any truly democratic system. Also, the right to bear arms should is integral, because it gives the citizens the ability to "alter or abolish the government," by force if necessary.

Alrod #27: You may be right that we cannot backtrack to the mentality of considering ourselves 50 states controlled by a centralized but limited government. However, I think it's very possible to keep government limited, even within a single nation state. I don't believe that carrying ourselves within a tighter bond as states necessarily inhibits our ability to function with a smaller government.

Wow. Amazing to watch such an athlete and warrior.
Thank you for the wikipedia link!

"dispersed costs, concentrated benefits"

If you invade a man's home, you'll meet opposition. If you can skim a few fractions of a penny from his salary every few months, you'll be met with rational indifference -- it won't be worth his time to fight you.

Remember this phrase: dispersed costs, concentrated benefits.

This is the answer to the question of HOW...?

How does a government with checks and balances grow?

How do unjust laws get passed?

How do government regulations which pervert our economic system get created?

How do governments do such harmful, stupid things?

What happened to the land of the free? --Dispersed costs, against concentrated benefits--

How do the institutions, created by these unjust and damaging laws, continue? Because of unequal incentives: dispersed costs, and concentrated benefits.

This principle lies behind almost all the evils of the 20th century which laid us low and hold us back today.

This is Why it is not possible for us to keep government limited. Because a few people will have a concentrated benefit in changing the law to favor them, but the cost of that law is dispersed among millions, or hundreds of millions. Thus, it does not make sense for each of us to stand up and fight it: it only costs us a little. In the context of our lives, we cannot afford to abandon everything else we are doing to fight a law which will only cost each of us a couple cents a day, a week, a month, a year. Against us, are politicians who will or won't get elected again --- now that's a powerful incentive, and they'll fight for it. Against us are special interest groups and political action committees whose careers depend on buying a favor, buying some 'pork'.

Millions of people each of whom will lose a few cents will not fight to exhaustion against a group of people who will lose their livelihoods and careers. On one side: concentrated benefits. On the other, widely dispersed costs.

We pay large agricultural corporations NOT to produce food. We pay people NOT to work. We protect established businesses so they don't have to learn and adopt better ways of doing things. We will certainly punish anyone who tries to practice medicine without buying their way into a protected guild, paying huge fees to enter the guild and then enjoy the large fees commanded by the limited supply. In every case, there are concentrated benefits behind the growth of government, and dispersed costs that would motivate us to stop the growth of government. It is not enough.

Especially as life gets better and better (in spite of the economic inefficiency and lack of innovation and lack of knowledge that results from big government). We have our niches of happiness --- some of us fighting to maintain our protected salaries and wages, some of us innovating and creating wealth in the few areas of the economy that are not choked by government. Yes, cutting edge technology is largely unregulated and thus robust.

Dispersed costs and concentrated benefits is the explanation for how a limited government does such stupid things.

Costs are only 'dispersed' when they are born by everyone, widely; if you invade a man's home, you'll meet opposition. If you vote to skim a few fractions of a penny from his salary every few months, you'll be met with rational indifference.

Tosh is obviously wearing, and hiding, Speal Speed Socks (notice posts 22 & 23 - I smell conspiracy). I really, really, REALLY need to get some of those so I can cut my times in half...or more...a lot more! Great work; glad to see the vid posted so quickly after it was discussed the other day.

I understand his time was impressive, but I thought we were more concerned with form over speed. Be careful or you will seriously injure yourself.

#34 Jacob Tspkin

At HQ the record board reads that the official world record was Dave Leys 2:25. The same 'grace space' also reads that Eva T. has a mind blowing 2:34. James Clements 2:44 Greg Amundson 2:45 and the lovely Nicole Carrol 2:48.
Tony B. says that they have heard of 1:30. I would doubt it but then again with the potentcy of crossfit and how common the unheard of becomes with this program...what does the future hold?
One thing is for sure the secret to Tosh's success is how hard, and without doubt smart, he works.

#41 Gorillasoph= agreed!

But the concentration you are talking about is a result of big government. I will never get how liberals don't understand that if you make government bigger, special interest, and concentrated power schemes will occur. On the left you always hear "we need to end special interests" rhetoric. Guess what? the bigger government is, the easier it is for special interests, lobbyists, whatever, to creep in. Limited government decreases this collusion.

Chris 43,
No way.
Tosh was way, way stable and so far within the limits of safety that he could have pushed harder.
That guy has a fence post for a spine.
Tosh, that was legit.

kstar

Matt DeMinico, I could not have said it better if I tried. Milton Friedman would be proud of what you posted. Thank you Crossfit for restoring my faith that people can actually logically engage issues. Decentralized, limited governments focused on performing their basic functions (defense, infrastructure, laws, etc.) is what the world needs. I hope that we aren't slowly moving more and more towards one global government. Unless we can colonize Mars we are screwed.

good accommodations? Haaa!!! Tosh sorry to have missed that in person! great effort!

Tosh, you're a beast. That was amazing. As I was reading the captions at the bottom about how he could be more efficient, I thought to myself, "Geez, I wish I was that inefficient."
Awesome

Not being a poli sci major I cannot gauge the accuracy of this statement, but it appears to me that the US (or at least vocal groups within the US) has a major fixation on small governments as being better. My counter to that concept is that smaller also means less effective. Only a powerful central government has the ability to channel the resources of the entire nation at will. #24 Shawn M dislikes FDR because of how he increased the power of Washington DC over the rest of the US but if that had not happened, what would have been the result of WWII? While it may have been possible (though I really doubt it) to inspire the entire US population of the day to come to arms and fight the axis, a strong central government simplified the job.

Also consider the options. Let’s look at the extreme of no government. I think Larry Niven best explored this in a short story whose name I forget. The story focuses on these parks were anything goes so long as no one is hurt by the actions of another. Enforcing this no harm rule is a system of police robots, (the ultimate big brother in the parl) that someone neutralises purely to see if it was possible. Once the people in the park realise the constraints on their behaviour are gone, anarchy descends. The strong take what they want and brutalise those who are weaker. Feudal organisations form based on the government of the strongest, taking what they want from the weaker.

Those who consider themselves to be strong may welcome such an outcome but they’re missing/ignoring some of the logical outcomes. Firstly just because you’re a better fighter does not mean you’ll be the boss. You still need to eat, be sheltered and so forth and who is to say that the people able to provide those services can’t avoid you and will deliberately deprive you of them so they can become stronger? Anarchy does not truly benefit anyone except those who like to cause pain and suffering, that is why government developed.

In small groups government by consensus can work as everyone knows everyone else and trust can be developed at the personal level that allows minimalist government to work. Once a society gets beyond a certain size it is no longer possible to personally know everyone and trust must then be placed in systems/institutions. This is the first step to big government and once taken is generally irreversible without major shakeups (such as armed revolution). If big government is so repugnant, why has this step been taken so often throughout history?

I say because it is so effective. With the ability to control such vast resources many things can be done quickly and effectively as a global consensus (which is very hard/impossible to have in large groups) is not required. With this central control projects, such as roads, powerlines, defence and so forth that benefit the whole can be completed. If each town was solely responsible for road construction within it’s domain could something like the interstates have been developed? I doubt it as the benefits are not immediately obvious to a town sized society that considers itself self sufficient, while the costs are blatant and huge. A strong central government on the other hand can see the benefits to all and push the project through.

Rather than constantly trying to shrink the government till it can no longer do anything that gets on your nerves (which reminds me of another SF story where the main character felt that he could get the perfect US, once the last three citizens left) try focusing on getting a government that is big enough to do what is essential to protecting your freedoms as described in the charter of rights and freedoms (or equivalent) and no bigger. This of course opens the floor to just what is essential and how big the government has to be which will no doubt be contentious but I feel leads to healthier discussions than focus on stripping all the powers from the central government to the point that it can’t affect me and as a corollary (that I feel is often ignored) not protect me.

I had my digicam with me and filmed Tosh's Grace effort. Afterwards, I asked him if he wanted to see it. All I was thinking was, "This guy is such a beast. That was just amazing." Tosh looks at the video, and he gets totally bummed out about how he "rounded his back." Tosh is a legit athlete of magnificent character and killer work ethic.

So, #43, did he round his back some? Yes. If he did that every single day would he eventually run into some problems. Yes. I assure you, the guy is made of stone. He can get away with slight flaws in his form for 2:05.

Tosh, honored to meet and hang out with you for a weekend. Stay safe during your next deployment.

What a fricking beast! That performance (and even more so your service) are truly inspiring, Tosh. My heartfelt thanks. With 3 brothers in the Marines/Navy myself, it's good to know they have people like you on their side (though I imagine our enemies are less than pleased!).

Cheers!

M

And don't forget Dave Castro sporting his "earthy tones."

...Dave's eyes really were complimented by his autumn-inspired outfit..

-Boz

Tosh,

Solid work! It was very inspiring to witness your various feats over the weekend. Hopefully our paths will cross again at some point.

Castro's colors are clearly all wrong.
That guy is obviously a spring/summer.

After watching the vid again, my favorite part is the 30, crystal clear lockouts.

kstar

wow awesome job tosh, freckin amazing!!

Did lynne tonight: as rx'd

29/f/110

BP/PU

3/25
3/20
2/14
3/18
4/20

15/97=112

Is Limited Government Possible?

Prior to the advent of the Constitution and checks and balances built into the US federalism of the 1780s, the europeans' answer to this question would have been decidedly more skeptical. Everywhere on the planet, power was entrenched and uncontested. Economic resources were controlled by political power.

Man has two ways of producing the values he needs to survive and flourish: 1) produce those values himself, by trading something of value with others who provide what he needs in exchange, or 2) using the threat of coercion to control and transfer to himself what others have already produced. More simply, you can trade with others, or you can steal from them.

What gave rise to the sudden and radical experiment in freedom of the 1700s was a radical change in the planet that we'd never seen before, and may never see again: a new continent, with all the economic resources unentrenched, and the political control thereof at a marked disadvantage because of distance.

It happened simultaneously with global expeditions, with plunging costs of production from the industrial revolution, with the shift in the means of production from control of people to control of capital, technology and science. The reactionary movements of socialism and other variants of authoritarianism are attempts to create a political class to retake control of the means of production, which had devolved away from the institutions of power into the hands of commoners. The social order which resulted from their free trade is easily misunderstood and criticized as unorganized, chaotic, unpredictable...

The economic order which resulted from their free trade is clearly unequal ---

(I wrote this when I first saw the question / link to Cato Unbound, this morning, and deliberately did not continue / finish it.)

Dear friends,

I have a doubt about the WOD:
Are you training to failure?

Regards,
Javier

Tosh is a gorgeous Alpha beast. His existence delights me. More Tosh, please.

#44 Mark Lee

Thanks for the info. I know some of the stuff on the HQ record board is outdated. I'm wondering if that's true for this, because I'm pretty sure Josh Everett would do this in sub 2 pretty easily, as it's technically a 2 hand anyhow.

Mr. Tosh-

Truly inspirational WOD.
More importantly, thank you for your service to our country.

Jacob,

Josh isn't in the running on that. Dave Leys regularly beat him. We put a video up of a Grace just over 90 seconds once - horrible form.

Coach-
Enjoying the videos you've posted over the last several days of CF's top tier athletes in action. Gives us wanna-bes something to aspire to.

By the way, great work Tosh!

#41--good point, although all things, even dispersed costs have a tipping point where people finally notice the cummulative small changes that have now added up to a consequential amount (e.g. tax rates reach 50, 60, 70 %, or the fat guy that gained a few pounds a year that finally realized how overweight he is). The question I have is in a society populated by folks who want a magic pill to lose weight, be happy and have great sex rather than put forth effort is such a tipping point ever possible? Get a mortgage you can't afford? Loan money to folks with mortgages they can't afford? Don't worry, govt is there to fix everthing.

Lack of personal responsibility is much too easy and seems to be the accepted norm (this community excepted, of course). As such, what would ever motivate the populace to do otherwise?

i just want to agree with #16 AFT's lynne was REDICULOUS. not unlike the video of Tosh and grace. i hope one day to be half the men they are....

It's Love.

Can't wait to get home to watch the video.

I am about to start training an ex NFL offensive lineman who is trying to get back into the NFL after a bad injury, I was planning on using mostly modified crossfit workouts. Does anyone know of any NFLer's who use crossfit?

P.S. I love CF and will be in CF for life!

Article:

I read the opener and clicked link to the actual essay. That's a lot of hard reading.

It will be hard to limit the size of the federal government since individual states gave up their right to self-govern. Over the years, the federal government went from protecting citizens with a federal militia to a tax machine that rules all 50 states. Individual states love to say that they self-govern, yet they will invite the almighty federal tax dollar in to bail them out in a heart beat. Example: Katrina-New Orleans mayor and Louisiana Governor say they have a handle on it. Federal gov says OK, state plan fails blame federal government for being to slow. States do it all the time through their weak leadership. They have invited big government to stay through failure to handle their sovereign issues themselves. Then the people complain gov is too big when they want more taxes to pay for the program the state begged for in the first place. Federal taxes should pay the agencies that support the common defense and security of the United States and international relations. States should quit asking for federal handouts and start ruling themselves.

Analogy: when you invite someone in into your house for a threesome, are you going to get mad when they start coming back whenever they want to "get some"? Maybe you should have handled that stuff without some outside help. We can't have it both ways.

I'm for small Federal Government, but until states do a better job of dealing with their issues, fund their own programs through state tax, and stop elaborate welfare programs etc, big gov isn't going away.

Tosh video: Way to go devil dog, that was some sick $h1t! Chesty Puller would be proud.
V/R, Bitchin' Bob the Army dog

I was of course impressed with Tosh's grace, but I was blown away after reading the Wikipedia cite linked by Sean @ #38. An elite athlete, a father, a husband and a true American HERO.

It's so great to see a WOD done by a hero instead of a new one named after a hero.
Tosh! Dude! I was yelling encouragement and laughing while I watched the video in my office. I'm not weird it's what we do when we've sipped the koolaide.
I want to be like that when I grow up.
Bravo!

You think Coach is going to post "Grace" for tomorrow?

we have our open (free to the public) workout on saturdays, so i participated...

"The Squatch"
21-15-9 of:
DB Snatch R
DB Snatch L
Goblet Squat
400m run

14:33 with 35# DB for all exercises

Hopefully tomorrow's not too bad because I missed my rest day.

John in NY 48/68"/160

I want to extend my thanks to Coach and to this community. Six years ago I was diagnosed with adult onset (Type 2) diabetes. I did everyhting (I thought) possible with standard PT learned during 20 years in the Corps (basically run, hump a pack, lift) to keep this thing under control. It worked for a couple years, then sort of stopped being effective at anything less than 2 hours a day. The Doc basically told me that my A1C levels were climbing, that the Type 2 diagnosis was wrong, that I had experienced an extended honeymoon with this thing & that I was really a Type 1 & we need to play the insulin game. Last April a buddy (Jeff in VA) introduced me to CF. I eased into it for about 2 months after reading everything on this site, then went on a 5 on 2 off cycle through December. That got my A1C down from 7.2 to 6.9; progress yes, but not what the man wanted to see. On 2 Jan this year Jeff & I agreed to change to the 3 on 1 off cycle. I just got the results from my latest blood analysis & the A1C is down to 6.3. That's what the man wanted to see.

Thank you all, particularly Coach.

Tosh, awesome work. Semper Fi.

#73 Congrats on the progress. Keep it up!

Semper Fi

Castro is definitely a summer color guy! I have to agree with Kstar on that one...

I also concur on the video, my favorite part was all 30 lockouts! Although others have failed to recognize what is holding them back... The ability to take yourself out of comfort for performance. Form will have to give, and if it doesn't its too F-ing slow!

Tosh, when are we gonna train again brother, so I can work on my INTENSITY!

BMack

M/48/151

Promised Apolloswabbie that I would do "Josh" today, but when I got to the gym and finished my rehab/WU it was obvious that I didn't have 90 PU in me. So, in the spirit in which it was intended, I did:

"Josh meets Nancy half way."

Run 400M
21 OHS 65#
21PU
Run 400M
15 OHS
15 PU
Run 400M
9 OHS
9 PU

14:02

"Josh meets Nancy" as Rx'd would probably include a 95# OHS and all 90 PU, beyond my capability at this time.

Fair winds and following seas on this first anniversary of your sacrifice.

What else can i say but Damn, what a tremendous effort. Great job Tosh.

After reading why you received the navy cross, grace was probably nothing in comparsion to your great service to our country.

thanks to everyone who puts their life on the line to save someone else.

Tosh: Awesome

Rested yesterday. today's training:
7 rounds of:
- 3x 40 kg clean /jerk (too light, next time 50 kg)
- 7x pull-up
- 10x double under. (need to work on those, took me more than 50% of my time)
time: 12:03 min
Have fun, Johan

Im still a day behind but here is yesterday's WOD...

as Rx'd- BW Bench: 170#

BWB: 18/18/14/13/12 = 75
PU: 25/25/27/27/27 = 131

Total: 206 (pr)

Tosh
You were a great contributer and inspiration at the Level 1 cert last weekend. Thank you for all your help. Your execution of Grace was,well,#@*%!#@ amazing.
Thank you for your service to our country.
Charles

Its people like Tosh here that keep me motivated and ready to leave for Marine Corps OCS in May. I have just started crossfit for my preparation. Keep up the superhuman work Tosh.

Did the "Grappler's circuit today

Five rounds for time

using 65# do 10 reps each of
bent rows
upright rows
Press
Good Mornings
split Squat left
split squat right
Thruster
Straight leg DL

1 min rest between rounds

You want to try and complete each round without racking the bar (never made it past round three on that part)

16:57 of hell

This work out originated at CrossfitNC as far as I know (wanted to give proper credit).

enjoy.

I went to CFHQ yesterday, it was sweet, the WOD was something like 4 sets of ten:
arm curls on a swiss ball,
lat pull downs( at a moderate to easy manageble weight),should shrugs and topped it all off with some leg extensions and calv rasises...it was a total super set and smoked me...no but seriously it was so cool i didn't want to leave.

Tosh, that was unreal.. Just a quick question, though. I've been doing cleans all the way to the ground on every rep(squat clean), unless the WOD tells me otherwise (ex. power clean). I though the emphasis was on full range of motion. If someone could give me an idea about when a clean is just a clean, that would be great. The WOD the day rarely tells you with way they want you to do them. Thanks. (This is not meant to take anything away from Tosh, that is still an unbelievable time)

#60, spider chick

you said it best.

wow. not a regular poster, but truly blown away. felt like i had to comment. Tosh's performance was inspiring, but not nearly as much as his military heroism. THE REAL DEAL. thank you, Tosh. scew AROD,JETER,BRADY,PEYTON,LEBRON, all of them. Tosh is the man. get some.

Pretty impressive story about Tosh on Wikipedia....phenomenal WOD video.

Jay,

I would recomend buying your bumper plates from crossfitequipment. It is the best value for the product. I recently purchased a set of 25 pounders for $99. Great deal.

Wish I could weigh today, one of my favorite topics, playing Mr. Mom; three kids are more demanding than my day job any day.

Can't wait to watch the Tosh blast later. Awesome story, first read about it years ago; still moving. Semper fi Marine!

Let it get away from my yesterday, but did "Josh" (http://www.crossfit.com/mt-archive2/001748.html) today, felt like I was jacking it up the whole workout but clocked 10.49 v 13.18 a year ago.

Off to the Children's Museum ... Paul

That was one motivating video. It was hard not to start cheering for him to finish...I'm definitely gonna use this video as motivation next week for my cross fit work outs.

#86 Dan,

As I understand it, the squat clean is CrossFit's default clean. However, I think Grace is a little different since it's been stated that it's just ground to overhead as fast as you can do it. If you could do 30 snatches faster than 30 clean and jerks at that weight, I think it would still qualify as Grace.

At the end of the day, you can do whatever you want to get the benefit you're looking for. And if you're trying to set a Grace record, squat cleans probably aren't the way to go. However if you're trying to pack more work into the workout, then squat cleans are definitely what you want.

HELP!

Post Office just returned my check for Nate's widow.

I sent it to the address on the X-Fit main page. Not good enough. The PO put a sticker on it that read: "Return to Sender. In dispute. Unable to forward."

Anybody got a good bead on how to get a check to Nate Hardy's widow's trust acct?

k.l.douglas@hotmail.com

Thanks!

M/173/5'9"/21

Lynne as Rx'd w/ 185lb bench

huge PR
Bench-16,13,10,11,13 Total-63
Pullup-32,25,25,26,22 Total-130

Total-193

Day behind today so made up Lynne

Total 270(pr)

Banner day details on yesterdays post

M/52/205/74"
Did Lynne today. Totaled 70 reps which was 5 more than 1-17 Lynne. I think I could have made 5 to 10 more reps if I had a spotter.

#88 mrader - I'm with you. Tosh is a real hero, not a faux multi-million dollar pampered sports hero. And I would feel that I was in great shape if I could do Grace in 4X his time. Semper Fi from a former Marine.

#85 briand - I'm confused. You went to CFHQ and their WOD was a bodybuilder's workout doing isolation exercises? Or am I missing something here?

Rested on wednesday so ran 7k today.

27/M/180

Here are my score for Lynne...
22/41,15/29,10/24,8/23,8/20...200 total reps

Also did 1000 double unders in 29:17.

Made a set of rings for muscle ups and dips today. I used 13' cargo tie down straps and 3/4 inch 90 degree bend electrical conduit PVC for the handles. You can adjust the height by the buckles on the straps. I posted pictures of them on the link to my name (hope the link works). Total cost $11.22 at Home Depot.

Tried them out on the playground and they support me fine (I weigh 200#).

Now if my cheap @$$ could just do a muscle up!

This is the second time I've tried to post this so if it shows up twice, sorry about that.

Made a set of rings for muscle ups/dips today. Used 13' adjustable cargo straps and 3/4" electrical conduit PVC with a 90 degree bend for the handles. Total cost: $11.22 from The Home Depot. Tried them out on the playground behind my house and they support my 200# no problem.

I posted pictures at the link to my name for anyone interested in making a set, that is about as cheap as it gets. Now if my cheap @SS could just do a muscle up...

5 Rounds:
20X Pull-ups
50X Dips
30X Sit-ups (Steep Slant)
40X Back Extensions

SWIM: 900yards

96 mikec1

He was joking. Couldn't you hear the sarcasm? lol.

M/50/6'/195

Well I have to say just about everyone here amazes me. At 50 I thought I was in pretty fair shape when I started cross fitting 2 and 1/2 months ago. However, I am regularly humbled by the workouts and the amount of scaling I have to do at times. But I just keep at it. The weights handled and reps I see posted here by others are awesome.

A little behind so today I did

21-15-9 squats and dips
used 135 for squats and did regular dips

then 4x400 meters with 2 mins rest between. 400s were @1:40 each - 9mph on treadmill with 1% incline

Goal was to do it unbroken, which I did, but for some reason my cell phone stop watch stopped 30 seconds in. Even with a light squat weight and regular dips it was a killer.

Ken C. #16, you're so right. If I hadn't seen AFT's youtube Fran last week, I wouldn't believe his incredible numbers yesterday. Someone called "GMA" posted even more unbelievable numbers, but I haven't yet seen his video. It is easy to get pretty skeptical when confronted with such outlandish claims, and that is what makes these videos of OPT, AFT, Kelly Moore, Greg Amundsen and Tosh so powerful. Super humans doing super feats. Thanks again to Tony and Coach.

I walked 6.8 miles

I'm a few weeks behind the main page WoD and by sheer coincidence I was doing "Grace" today. I watched the video and had some inspiration ... but not that much. About 4:45. I'm going to upload it to youtube later.

Tosh, great, great effort. I think we met briefly at the Quantico cert.
S/F Dale

Thoughts on the article later.

Tosh is a fn animal!
Hope everyone read that story about him. It is amazing.
There is a link to it on post#38

23/m/216/6'1"

Tried to stick the run/squat WOD and Lynne together with but a few moments rest in between. Mistake. Didn't quite finish the run/squat workout, was a few squats short before I fell on my arse (16:44). Only made it 2 rounds into Lynne before my grip failed and I damn near passed out. Oi, shoulda done the morning/afternoon split to fit these two into one day. Oh well, next time.

Mike G those are outstanding numbers! Very impressive. Was that a typo, or did you really mean 1,000 DU's? Whoa. I always prefer to post my numbers on the day of the WOD so I can find it more easily the next time it comes up.

Cheers.

#68 Damon

Check Crossfit Charlotte, Andy Hendel- former NFLer and devout crossfitter and Do a google of Crossfit and Dwight Lowery....should show you a link to the Santa Cruz sight and a picture of Dwight doing a freaky box jump and a story link about his Crossfit training with Jason Highbarger(sp?) Dwight should be at the combine right now. Hope this helps.

Tony

Well.. our schedule is a little off.. so today we did a workout that Belinda thought up. It went very much like this:

As many rounds as possible in twenty minutes of;
100 rope skips (single unders)
25 wallballs
25 situps

57/M/189 7 rounds + 31 single unders unanchored Abmats

47/F/125 7 rounds situps unanchored

Ran 4 miles 35:00
hr 153

#45 I'll never get how the conservatives don't understand A LOT of things, but I don't discuss it here. Why don't we just all keep the political crap to ourselves?

ken c - you're right. AFT's numbers I copied below are absolutely freaking amazing...
BP - 35/20/15/12/10 = 92
PU - 67/51/42/36/34 = 230
Good work AFT.
Kelly Moore's numbers were pretty spectacular too.
Great story on Tosh too. Awesome work - on both fronts.
And ken your 164 is no slouch either - impressive even :)
Regards,

Video is so much better without the music! Love hearing everyone and the coaching being yelled out.

Awesome effort!

Video is so much better without the music! Love hearing everyone and the coaching being yelled out.

Awesome effort!

M/35/85KG/180cm
Lynne as rxd

BP/PU
6/8
6/8
5/7
6/8
5/7

I do not usually like to post and prefer to troll but I felt compelled: Thank you all incredibly for the kind comments and support. I deserve much less than what you offer. I think anyone would do 20% better than their PR if they had the support and audience that I had that morning. I was truely blessed to have spent 5 days in Santa Cruz and meet the Crossfit legends as well fellow fanatics attending the certs. I never fail to learn a dozen things from the seminars and two dozen more from the quality people I inevitably meet. Thank you all.

Saturday Morning at Brand X

Fight Gone Bad Style Madness

Spartans
Box Jumps
Manmakers
Flying Pull-Ups
Hang Power Snatch

Partner up. First partner goes through the rotation, one minute on each exercise, with a one minute rest after each circuit. 3 Rounds, total your reps.

I did regular pull ups as did my partner Rachel.

Rachel did 24" box jumps and I did 20" box jumps. We both used 55# for HPS, and 25# dbs for the manmakers.

Rachel 55-46-45
Laura 45-41-46

MikeC, I was being dumb, Me and my friend did Lynn.
it was prettty cool to see the original CF, they said they're moving soon.

M/39/185

Having watched Tosh power his way through Grace, I decided to give it a go as well. I mean, I had nothing else to do but wait for my wee daughter to finish a swimming lesson.

Result: a very un-Toshlike 7:30.

More better faster

Here is a simple heuristic: the amount of government decentralization possible is in direct proportion to the virtue of the people in question. Given full and universal virtue, no government is needed. Given zero virtue, totalitarian government is necessary, which in effect has been the answer for most peoples for most of at least our civilized, citified history.

We do our forebears a disservice not commenting on how brave, honest, sincere, and industrious they were. We Americans have succeeded in no small measure because what brought our ancestors to this nation was precisely a desire to practice their religion--and associated conceptions of virtue--without restraint. These are the men who formed our nation.

My summation of this is as follows: American liberalism is the freedom to practice virtue as you see fit; European "liberalism"--aka leftism--is the "freedom" to reject virtue and demand government make up the difference.

I believe this is the most concise way to express this basic difference, and I believe it is correct.

this video is impressive conditioning but totally illustrative of for that would be useless with anything but a light weight.
Some real back rounding on those cleans after a bit.

BP = 53
15,13,10,8,7
PU = 151
36,34,31,26,24
Total:
204

#123, like KSTAR said--who is a beast himself--he was more than equal to that weight. Yes, you will get some form deviations if you do that many reps that fast, but anyone who COULD do that many reps that fast likely has a 1 rep max somewhere close to double the weight. In pure O-lifting terms, 135 is not much for most lifters. I've done the same thing myself many times, and never been hurt.

155lb bp

BP 28/14/9/8/9 -->68
PU 32/21/18/14/16 -->101