Just got starting Strength, can't wait to put the principles to good use!

I'm late posting the wod for 2/28.

M/168/34

2/28 as rx'd
Time: 4:58

got a PR on OHS today!!!!!!!!!!! did 170 for 15!!!! good times.

I have been doing cross fit for about two years now, the zone for about a month. When I fist started I was a typical gym rat (I am ashamed).I am in better shape than when I played football in collage. Best of all my wife digs it.

Is anyone else sick of this Allison NYC thing? There are so many more deserving women of the ridiculous amount of attention she gets on here. I love an attractive woman as much as anyone, but if I want softcore, I'll look elsewhere.

Love the strength days...Remember the East Coast CrossFit Challenge on May 30th - June 1st!

That's a pretty dick thing to say.

Can someone explain the kipping pullups and dips to me? Maybe I'm just an old school frogman, but I learned from day one to NOT kip, that it defeats the exercise and is cheating.

I see it in a lot of the demos on crossfit. Is there some benefit I just haven't learned about, or do the demonstrators just like to inflate their numbers?

Jeremy you were all over that video hahha sweet...Cant wait to see yall next weekend in Houston.

David

Oh Christ. Here we go again. "I didn't man up and do the WOD or nothin' but that Allison NYC is a tramp. Coach, why do you do this to my poor tender sensibilities?"

Please just post your loads from the squats if you don't have anything worthwhile to say. Write your personal thoughts in your diary.

CrossFit South Korea!?! Cool! I was stationed in Korea 95-98. Loved it, would've been better if there had been CrossFit then!

Yay, love back squats. Gonna get me a PR today!

To answer your q---

http://www.crossfit.com/cf-info/faq.html#Exercises13

In anticipation of the inevitable posts of outrage to come, consider a question first. What do you think most of the people on this site are more likely to be "sick of"...the AllisonNYC videos, or those who feel the need to complain about them?

200
205
225
245
250
265ish (came on to my toes a little bit near the sticking point.

In anticipation of the inevitable posts of outrage to come, consider a question first. What do you think most of the people on this site are more likely to be "sick of"...the AllisonNYC videos, or those who feel the need to complain about them?

200
205
225
245
250
265ish (came on to my toes a little bit near the sticking point.

If anyone is keeping track of when this last came up, it was actually 080204...

What is "Starting Strength"?

not able to this one......
but i think live fire search and rescue drills all day will be good enough.

On a day when so many will argue the obvious trivial issue, how about the bigger issue in the video...

Navy Cross.

Semper Fi

Oh great. I get to be bashed again all day. Be kind. I read this stuff.

Played with OHS tonight. My 4th time doing them but I've never tried a max.

8 x 65
6 x 75
5 x 95
1 x 105
1 x 115
1 x 120
1 x 125

Can't drop the weight at the Box so I couldn't get a max. I'm still not totally comfortable jerking from behind the neck and definitly not comfortable bringing the bar back down instead of dumping it.
I'm going to try max reps this weekend with 120 in Brooklyn because I can toss the bar.

Allison is HOT - yes - we know ; But she is a role model for all women who have large breasts. Try running with a 20 pound vest to see what it feels like. She has proven that women can do Crossfit regardless of the size of the breasts. Allison you rock girl.

Thank You schapm, THANK YOU!

Can we have a permanent post that says "If you have a stupid question don't post here?"... oh sh!t, i think i just did it!

Example question.
"I want to get bigger, hate working out, and i eat like a pig. I can bench 125!. Is Crossfit right for me?"
or
"why do the plates bounce when they drop 135?"

I'm sure you can all think of a few.
Cheers

#18 Ramon,
Please tell me you're joking. I imagine her goal is not what you've diminished her status to.

Rotator cuff surgery recovery is getting better. I only need pain meds at night now. I'm missing CF though!

RK and everyone else that's going to have a problem... loosen up. If you have a problem, ignore the video for the day. Sure beats voicing a negative opinion about a young woman (whom you all have likely never met) who has loads of fun with CF and is sharing it with the rest of us who are interested. I'd think there are better ways to spend your time than being bitter...

Don't let it get to you Allison. Just keep pushing.

Great to see Jeremy from http://www.crossfitcentral.com/

Can't wait for those Back Squats!

I like it when CF can honor a living hero. OORAH! Ahh. I have SO found 'my people' in this military - CrossFit community. People to look up to, admire, people who motivate me to push myself harder every time I tackle a new WOD, and show that getting older means you just have more chances to improve - more days to get stronger and faster - more awesome wods to sweat through... I just need to meet more of you in person. :-)

19 / F / USNA C/o 2010

#14 Rob: Starting Strength is and excellent book by Mark Rippetoe and Lon Kilgore. It covers the back squat, press, bench press, power clean and deadlift. Rip and Lon do the Barbell Cert too in case you didn't know. You should get it.

Just watched it. I was hoping I was wearing a turtleneck this time.
Sevan, wonder woman?

1RM for back squat is 200#
subbed front squats last time because of shoulder issues so I'm looking forward to doing this.

Allison, thanks for the kind and informative response. I have heard several folks mention that name, but wasn't sure what it was. I have decent pressing strength for my age and size but have never done alot of squats, deadlifts etc. One thing I like about crossfit is that the WODs force me to work on areas where I am not as strong, and areas I might otherwise avoid.

I have improved , but have a long way to go. I will check out that book.

It's like a trip to the vomitorium.

oh cool. i get to comment after allison. hi allison! baby kaela says hello. =] she's starting to say "ma ma" and i'm so stoked! but i'm HELLA sick so i can't kiss her every time she says it. poop.

you know, this video cracked me up. LOVED the wonder woman theme song. hahaha. and honestly, i think it's awesome that certain athletes get highlighted. it doesn't bother me that certain ones get more attention than others. in fact, does it really matter? and seriously, if you don't like allison's videos and you see her name on the title, then why the heck do you watch them? and on top of that, you cut her down AND comment on the content. tards.

was that "tosh" or josh? i need to watch it over again. wow. devil dog, eh? my husband is a devil dog. =] he's friggin' awesome. more videos of him, please. haha. and of course WOD videos...i'm married, you know. ;]

M/45/6' 225

Allison, Keep up the great work! You are an inspiration to women who are afraid of weight training. I have been showing my wife the photo's of women on crossfit, including you to illustrate that a strong, shapely woman is still very feminine and sexy. She has been dabbling in crossfit lately, but has not drank the Kool-aide yet. Lets hope it catches on with her. Results usually speak the loudest.

Allison,

You crack me up!! In a good way, of course.

My favorite quote, "I can't recognize that guy with his shirt on." Too funny!

BTW, "sweet" princess crown at the end. Where can I get one?

#6 Team Guy
There are a few CF Journals that describe the pull up and kipping pull up. (April 2003,April 2005,and March 2006)The principles apply to the dip as well. The kip is not to replace the strict movement- just as the jerk does not replace the shoulder press. The more dynamic kip does improve times where wods demand speed. I myself have been focusing on the king of pull ups- the L-Pull Up.

awesome pic. Stay safe guys.

P.S.

Allison NYC is starting to grow on me. I gotta respect the girl for her hard work, enthusiasm, and commitment to CF. I think for those reasons she is a good example to all crossfitters. Be kind she didnt ask for it she's part of the community so fight fair.

Tosh I was stoked to see you brother!We met at the Feb Cert. My daughters tooth came out the other day-what a scene! They both recognize you on the videos. And the little one said "he has way more muscles than you dad."

AlisonNYC..... they are all just jealous cause they cant do what YOU do... keep it up!!!

22/M/#168

"Angie"
14:30

Broke up pullups into sets of 5reps/5s rest. Pushups/Squats/Situps all in 20rep sets after that.

Talk about a real warrior, Brian Chontosh, a.k.a, Tosh, Google search his name and learn about the USMC's finest.
SF

45/M/6'/185
FIREDOG06@COMCAST.NET

TIME: 6:58 AS RX'D

LONG DAY. LOTS OF CALLS.
FELT FAST AND STRONG SURPRISINGLY.
THIS TO WILL BE SHORT LIVED.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#6 Teamguy -

Also check out the three lecture clip videos (http://www.crossfit.com/cf-info/excercise.html#Clips - WFS) called "Better Movements, Coach Glassman (CFJ Preview)..." - Part 1 lays out a basic principle, Part 2 adds in the kipping vs strict pullup, and Part 3 takes it further and does some generalizing. The point is to execute the same amount of work (move mass X across distance Y) in less time - thereby increasing the intensity. Power output is work over time -- same amount of work in less time -> more power output. Grab every free journal article you can find, and pull down and read the various notes people have posted from certification seminars. They explain what's going on better than this little bit.

Most impressed with Alison NYC's pullups. Trying to teach my daughter kipping, she still doesn't believe she can do them. This video will help. Thanks.

Gotta love Coach's playfulness.

What up y'all!

So after telling everyone I know about crossfit for the past year, I've finally signed up for my first cert in april! Does anyone have any advice for me on what other steps I should take to learn about body mechanics, nutrition and personal training? I signed up for the journal, but there are 65 back issues at $5 a piece.

Any help would be appreciated!

Thanks, David

Hello Gang!

This is the six-million dollar woman I have been incapcitated for over a year due to physical malfunctions.....I have officially returned to CF with the intention on finding my six-million dollar body again....I have done the last two WOD's to the best that I can for now.

In order to do the back squats....in my garage, I have bars and weights...I am lacking strength and confidence on putting weight over my head in order to do my back squats....you know without knocking myself out LOL

I lost a lot of muscle mass throughout my body....especially my upper....I know I have it in my lower bod it is just insulated rather well ;)

So any suggestions from the CF gang? I really want to do the WOD and effectively..........

Tosh - welcome brother. Looking forward to seeing how badly you whoop my ass on the wod's every day in the future so I have yet another motivating force in my life.

Simple rule of thumb - if you're too cowardly to say something to someone's face, don't hide behind the anonymity of your keyboard and post it on the comment board.

#6 teamguy:
Hey bro, the kipping movements work more than one muscle group unlike strict pull-ups, so you'll get more out of it. Crossfit is all about functional fitness. Look at it this way, you wouldn't climb a caving ladder onto a ship just using your arms to pull yourself up would you.

allisonnyc, that was hilarious. Good job on the WOD's though, keep it up.

By far the best (and fastest) way to get in shape. I'd hate to think what life would be like if I was still doing the main stream gym thing. Crossfit is the only way!

#34 TJF Searched his name, whoa.. what a bad m effer.

Where is Crossfit SK? Contact info?
Thanks and S/F
ㅊ갠ㄴ럇

Just received Starting Strength 2 days ago. Just finished reading the 60+ VERY DETAILED pages dedicated to the squat. I hope to put that info to use, if only I had a better memory...I might just take to book to the gym with me!

m/38/6'0/205/

Very entertaining video series... AllisonNYC is great but performances by Jeremy and Tosh may have stole some of her thunder :) Keep posting these webisodes!

28m, 253lb, 6'1"
Happened to do this tonight. Tonight's weights next to last time's in link posted (is the date wrong or is it just me?):
Feb 28 2008___Feb 4 2008
225x5___185x3
275x5___225x3
315x3___275x3
315x3___315x3
315x3___335x3
2 excuses:
GRIP: Just got Starting Strength and am trying to get used to *not* wrapping my thumb around the bar. I hate it. Of course now I also know my stance is too wide, the bar is too high, and I suck in general. :)
KNEES: Had a nasty skateboarding accident Sunday and tweaked my left knee. Could really feel it and didn't want to go heavier. Boo.
Still not as strong as I was in October when I set my PR 1rm of 415. 500 is looking miles away. :(

You know, I haven't seen the videos. And I haven't seen AlisonNYC's comments turn negative as result either.

But from the comments and attention I gather, you're either thick skinned or plain old pleased with things the way they are.

Hmmm good stuff I guesa its a strong attitude.

That's Brian Chontosh! He's a Navy Cross recipient, folks!

That video? Wow, whiskey tango foxtrot...come on.

As one of the people who complained about the last Allison-in-bw-in-her-underwear-in-a-hotel-room video, let me say that this one was just fine. It shows some of the fun personalities of the people involved in CrossFit, and it highlights why people go to certs.

That said, I was actually hoping for the final installment of the ass whooping.

Tim

There's an old Irish saying that applies to the AllisonNYC videos and married men: "It doesn't matter where you get your appedite as long as you eat your dinner at home."

Hell ... my w!fe doesn't exercise ... she just jumps to conclusions.

Navy Cross? My admiration and thanks, Tosh.
http://en.wikipedia.org/wiki/Navy_Cross

No ... make that humbled and honored.
http://en.wikipedia.org/wiki/Brian_Chontosh

I have a comment on Allison's OTHER VIDEO, part IV, on the affiliate page. (I just figured I would get a better response here).
Dr Conley was talking about how she strained her calf's because she didn't warm up and stretch properly. As far as the warming up goes we have the Crossfit warm up and the Burgener warm up but what about the post-workout flexibility portion? I am just curious to know what the Crossfit community does to develop flexibility as it is another element of fitness.
I realize that the answer may be in an issue of the Crossfit Journal, if it is I didn't start my subscription early enough I guess.
Thanks to any replies.

I admit it...I saw the Allison video and I immediately clicked because I knew by tomorrow the boards would be full of hate and I am glad to say that tomorrow's work day should go faster now. Shrug it off Allison, the silent majority here cheer you on and hope to see more smiles at the end of brutal workouts.

Holy Tosh...that is just sic. Crossfit kills bodies and eats babies.

#27 Sakura: Thats Tosh as in Capt.Brian Chontosh USMC. A living American hero. As a Lt in the initial phase of Iraqi Freedom he won the Navy Cross for assaulting into an enemy position and killing 20 iraqis. He also brought most of his men back alive from later battles. Check out his story in Wikipedia. Semper Fi

Thank you, Capt. Chontosh

hahaha "Crossfit Games Contender Alert!" This video is so well done, Crossfit needs to start directing Hollywood productions.

New to this forum. Does anyone actually post what they did?
225
275
315
365
425 (new PR, post hurricane katrina)

The video wasn't a total wash. Much respect to Capt. Chontosh.

CF should eliminate the useless filler or risk the self destruction of their growing empire.

Is it me, or did a lot of those kettlebell swings look like they lacked hip drive and were arm/shoulder driven

Thanks Capt. Chontosh

Sir,
you really are an inspiration for all of us in the military.

I was at the Level II cert in Santa Cruz this weekend. Hard to believe that after this weekend, the Crossfit Mecca closes down. I am glad I was fortunate to have visited a few times. No worries though, I visited Santa Cruz Central 200m down the road. The place rocks. Nice job guys and gals!

The Cert has been awesome so far. I got my Level II last year, but I wanted to check out the new format. I love the fact that you can actually fail your Level II cert. Crossfit is blowing up. We need the accountability as trainers.

Today's WOD at the Cert:

"What the Fran?"
9-15-21-15-9
95# Thrusters
Pull-ups

Brutal! My every exhale was a cuss word directed at Andy Stumpf, the mad scientist behind the workout. Nice work everyone!

On a side note:
J-Rock, I saw your post from yesterday. Dude, you need to chill out. Are you even considering the long term consequences of continued training with your injuries? Are you a trainer? What kind of message are you sending to your clients? You will be hard pressed to even have clients if you are incapacitated. I think you are missing a big part of what Crossfit is all about: Achiving "fitness." You are not "fit" right now bro, no matter how strong or fast you are. Drink a beer, watch some "Friends" reruns, read a romance novel, write some poetry. Thats what I do when I'm injured. ;-)

Turn off the ego. You don't have to prove anything to anybody!

Oops, I meant to say I was at he cert today, not "this weekend". I'm such a ding-bat.

CPT.Chontosh... you are the man. We at USAA salute you.

Could you please provide more info on CF South Korea?! I'm at Osan and have contacts with others in Seoul. Team Osan is growing and we'd love to hook up with anyone else in the area.

F/27/169/5'8"

7rounds for time of:
65 # Sumo-dead High pull
20 dips (rounds 1-3 70# assist, 80# assist after that)
11:57

I wimped out on the 3:1 sub for dips and went with 2:1

F/27/169/5'8"

7 rounds for time:
10 SumoDead High Pull 65#
20 Dips (roudns 1-3 with 80# assist, 90# assist after that)
11:57

I wimped out on the 3:1 dip sub and went with 2:1

w-t-F !....that vid was a waste of space

#51 nailed it

Oh shoots, I thought you meant the other whiskey tango...

Haha, nah #70-71...

...you got it right.

Tosh - It was an honor to hang with you at the cert two weeks ago brother..you're a true inspiration.

Allison - I love the motivation girly..keep it rolling!

And for all you haters..shut up and train!!

What? The day I leave and I find out there're CrossFitters in Korea! Darn it!

25/m/185/5'9"

225-230-235-240-235

going all the way down to the ball..is that bad? it's so hard and it seems so far away?

viva la revolution!

29/f/113

7 rounds for time:

65# SDHP, 10 reps
10 ring dips

9:31

eric: 34/m/147

7 rounds for time:

95# SDHP (first 2 rounds then down to 80#)
30 bar dips first 2 rounds then 10 ring dips last 5 rounds

9:43

freddy c #64-

is it weird that i just read your entire post but could hear your voice in my head? lol funny stuff. congrats on your level II and that workout 'what the fran' sounds awful.

5min rope jumping + CFWUx1

WOD:

3x100Kg
3x105Kg
3x110Kg
3x110Kg
3x110Kg

PR is 3x112,5Kg, but didn't push it this time cause I did the workout in the morning and had to go to work.

Thanks for the wise words Freddy. They're needed, probably by a lot of us.

Now I just wish you'd decide how to spell your name. :-) You let Tony B name you just cause he spelled it wrong on the vid?

I'm struggling with the injured ankle, which won't go away. Couldn't run Sept-Jan, did first run January 25th... seemed ok. Some pain has remained but recently it's gotten worse, still have very little ROM in it, affecting my 3rd pull on snatches and C&J, can't do pistols, etc. Gym with squat rack has wrinkled, bumpy floor right under my right foot, so I'm wearing shoes when I'd rather not.

It burned me up finding CrossFit while being injured. Now I can't stand to delay my progress, can't stand to miss a WOD.

My sol'n? I'll 86 the workout quick if pain gets worse, and RICE after the workout. Maybe I'll do the back squats outside the rack on level floor... no safety rails but I can still dump safely I think.

Allison NYC:

You look great. Your attitude is a tremendous advert for Crossfit.

Moaners:

Your attitude isn't. Training should be FUN Never take yourself too seriously.

225-315-365-405-405 (not quite all the way down on the last rep, but 2 out of 3 ain't bad)

This sucked after yesterday's Sumos

-WEB, Afghanistan (soon to be CrossFit Fort Bragg)

f: 35/5'7/60kg (132lb)

BS:3-3-3-3-3

45kg x3
50kg x3
55kg x3
58kg x3
60kg x3

Started this a little too light. I know I could've gone heavier than 60kg. Seeing as 4 weeks ago my 1rep max on back squat was 55kg I'm well happy at my improvement!

Also did kip practice. Did 20 pull-ups, they were single kips but again it's another massive leap in my performance over the past few weeks.

____________________________________________________________________________________________________
Have not taken a day off in 5 days (trying to catch up. Did 28FEB workout before this. Decided to do the squats CORRECTLY and not worry about weight. Combination of being worn out and doing the correct form left it pretty weak but:

95
115
135
155
155

____________________________________________________________________________________________________

What's this, an AllisonNYC video without mention of breasts? What's the world coming to :)

Nice to finally see an AllisonNYC video that actually showcases some serious fitness. Nothing really useful in this video, instruction-wise, but hey, at least we got to see some good performances.

What has happened to crossfit.com? We used to look forward to checking out the inspirational video of the day! Now we are faced with this ridiculous allison nyc 'series' which is more confusing than watching an episode of Lost. Please wake up and return to the hardcore inspirational site you once were.

Hi from sunny Scotland [not],chucking it down as per,yesterdays wod as Rxd, 7:50 ,first time doin this one ,took the lining off my throat breathing so hard. re alison nyc .whats the problem? she's just training hard, getting better,just like thousands of other crossfitters out there.behave yerselves and train hard.

We used to call him Capt. America BEFORE the invasion of Iraq, when he was an LT in WPNS CO 3/5. Brian Chontosh is a role model to all who has worked with him. Charge on Darkhorse!!! 3/5 GETSOME!!!!!

Just read the wiki on Capt. Chontosh. Wow. Kind of puts the whole AllisonNYC thing in perspective doesn't it (coincidence Coach)? I'm guessing that most folks have said their peace and the reaction won't be as strong but, to those that feel they must post about the video, may I offer a few simple suggestions:

1) read ALL of the comments posted before yours. Then read the comments from Friday 080215. Then read the comments from Saturday 071124. Then read the commnets from Sunday 071118. If you have nothing to say that has not been said 100 times already, please reconsider the need for your post.

2) if you still feel you need to post something, keep it civil. Don't say anything you wouldn't say if AllisonNYC and your mom were standing right in front of you.

3) if you're a troll, reconsider your life. Really. Insutling folks you'll never meet and pointless arguments on the web are how you get your happiness in life? Go volunteer in a soup kitchen, inner-city day care or retirement home.

27.m.167.5'8
CFWUx3 + 30 pull ups
back squat ATA 5x3
230/260/290/310/320
as compaered to 071004
back squat ATA 7x3
185/205/225/235/245/255/265
then superset arms

49m/5'10"/225
cfwu x 3
5 rounds of back squat x 3
315,335,355,385,400

43/M/75"/200

400M Lunges

19:44
379 steps

3:18 faster than last time, but took 37 more steps because I was favoring a tweaked quad. No matter how you slice this one, it sucks!

bw: 184

As rx'd: 285, 295, 305, 315, 325

175-185-195-210-225

080204 was actually the last time we did this, and I got to 185 that day, so I'm pretty happy. I still felt pretty solid, so next time I'll start at 185 or 195.

Afterwards I tossed on 255 to see if I could do one rep, and I did. My 1-rep max had been 225.

Allison, you look great, it's nice to see a feminine woman on here kicking butt!

Note to Apolloswabbie:

Paul, I received your email. My replies and a test keep getting rejected by your server. Good article and insightful commentary, as expected.

Please continue to email. I may need a phone number to respond if I continue to have the outgoing email issue. Thanks.

Darrell

33/M/196

275
295
315
335
345

7:35 helen? damn! good to see jeremy getting some recognition. he's definitely legit. i spent a lot of time seeing his back as he ran away from me at the fittest games last month.

Thank you Capt. Chontosh & thank you to your family for you courage and service~
Two site re: his Navy Cross, w/s/f/s
http://www.usmc.mil/marinelink/mcn2000.nsf/lookupstoryref/200456162723
http://www.blackfive.net/main/2004/05/captain_brian_c.html

29/m/185

CFW x 3

As rxd: 225,275,295,305,315

Age=27
BW=185

wu: 185,225,225
275,285,295,295,295 (focused on depth)

Strength has been gradually dropping over the last few months. May consider jumping on a 5x5 or SS program for a few weeks.

Jeff in VA John in NY
Did yesterday's WOD on schedule but a day behind in posting
Jeff 48/70"/190
1/2 intensity cycle
7 rounds of 5 reps 95# SDLHP/ 15 bar dips
12:52
John 48/68/160
1/2 intensity cycle
7 rounds of 5 reps 95# SDLHP/ ring dips
5:46
Made the home made rings out of 3/4" 90 degree PVC; Cost: $4.01 with tax at Home Depot. No heating, beding or anything needed; add some parachute cord & it worked like a charm. Wow, are they ever different from bar dips.
Will post our back squat results later today.

Lots o' inspiring folks in that vid, thanks Lauren, awesome and funny.

I like this version of presenting Ally mo betta. Gutsy competitor.

Back squat: 3 reps at 275, 295, 295, 295, 275

J: 3 reps at 45, 65, 85, 95, 115!! Then one at 115, 3 @ 95. Her previous PR was 82!!

Must complete 'pillars of poverty' so I can move into the heavy-enough-to-be-questionable range of squats.

Can't believe I'm up at 0530, in my garage gym, and J's there sweating with me. It is good to be me.

Bingo, copy all, will also send a work email. Thanks. Paul

Paul

M/40/5'11"/190

135,185,185,195,185

F/37/5'6"/140

95,115,125,135,135

lol...

Sorry but these videos are whacked!

I'm still trying to figure out what I just watched ha!

Tosh is one bad MOFO, i know that much.

AllisonNYC: you rock, some people are idiots. They're just jealous that they don't get webisodes on the crossfit site.

I think all the talk is hilarious...

Still recovering from "Eva"...enjoy the weekend everyone!

OMG!
CrossFit in South Korea?!
You mean MY country?
Where the h*** is it?

BTW, There's a 'Korean(I mean 'South') Style CrossFit' in my country.
Actually, it's just a little different.
It's called the 'SAP'.
(Stand for 'Speed And Power'.)

Please, check our site.
http://www.speedandpower.co.kr
(It's written in Korean though.)

And, This is my first time to comment in this site.
Sorry for my poor, poor english.

Thanks.

135#

that's my boy JT, representn' CrossfitCentral, where the SIC FIT train!

im pretty sure this isnt high school and chivilary is over rated. im pretty sure AllisonNYC is a big girl and doesnt need abunch of guys that she wouldnt give the time of day to stick up for her. you are only making things worse by posting comments and playing the part of big brother. if you like the video then fine, watch it again. if you dont im sorry, you'll never get that time back and learn from your mistakes

225-235-255-260-265
22/m/5'6''/150lbs

30/M/190

wow, my hamstrings are really feeling good after yesterday.

Loads were:

275
315
325
340
350 - PR for 3 reps

John

AllisonNYC - tough cookie, girl!

I'm going to Camp Pendelton.

Way to go gmac!!! 15 OHS huh. That is rock solid.

OT - for those who really do feel gratitude for the men and women down range, they need to know. Read this, and send an email. Or two. Or six. Or ...

http://www.blackfive.net/main/2008/02/help-boost-mora.html WFS

26/F/115

155-165x2(1F)-165(PR)-165-170x1(Fail on second)-155

Fun video. You go girl!

220
230
240
250
255

165/29/m/5.9

#107 - jtmoney: Of course she doesn't need people to stick up for her. But she's a crossfitter, and a hardcore one at that, and represents a lot of the good things about the community. So it's good when the community sticks up for her, and both guys and girls should be able to appreciate her enthusiasm and great level of fitness. When I think of a "crossfitter", I think of someone who's in great shape, is passionate and eager to share that passion with anyone who will listen, like her. I can tell you right now, if my first experience with crossfit had been to look at the message boards and see all you people bashing each other, I'd never have come back here again. I can find that on any message board.

I missed yesterday’s wod. Should I do two today or just do it on the rest day?

205
215
225
235
245 (pr)
Decided to see how more would feel:
255x2 (250 was my old 1RM)

Felt a little weak at first, but then I realized I might have started a little too light. Great day overall!! Nice PR's Kim Phan!

bw 170

245x3x2
250x3x3

M/52/184
225, 235, 245, 275, 285(1)
No WOD tomorrow going to the slopes to search for some deep powder.

44/m/156#

185/195/205/205/205

30/m/235/5'10"
Last time
225
245
265
285
305

Today
225
275
295
295
305

as rx'ed
135
185
225
265
285

#87- reconsider our lives? really? just because one of us might have an opinion that you don't agree with or are offended by doesn't constitute a necessity of reconsidering our life.

CrossFit FOB PALIWODA:

25/m/167/5'6"
Adam - 295/315/335x2,315x1/315/315

Finished off 4x6 back squats w/245 and 300 rope jumps.

Capt. Chontosh is the real deal and the epitome of the Warrior Elite.

Semper Fi.

M/38/77"/215

225-245-265(2)-245-245

Re: Kipping

I don't kip because I prefer the more focused movement that comes from a strict pullup. Of course, that means I can't really compare my times and numbers to most CFers, but for me, it's more about beating my previous result than going head-to-head with others.

Hey all... I was browsing for some new zone recipes and I came accross a "Crossfit Breakfast" on the official Zone Website. I thought it was neat and wanted to share.

Have a great day all!
http://www.zonediet.com/tabid/131/itemid/840/Crossfit-Breakfast.aspx

185
205
185
205
210

switched to low bar

I've commented negatively about the gratuitous use of AllisonNYC in CF vidoes.

Since my last comments, I've been made aware of her athletic capabilities.

As a result of my education, I say this: kudos to AllisonNYC and her fantastic fitness progress as a result of CrossFit.

And, I suggest that only those who are capable of a NO-KIP MUSCLE-UP, like AllisonNYC, should be allowed to comment.

That should narrow the field considerably. As for me, I humbly admit that I'm not in that crowd (nkmu).

37/m/150
135,145,155,160,155

143lbs/31yoa

Back squat 5x3

235x3
255x3
275x3
225x3
185x3

My back is toast from the last 5 WODs. I should really follow the 3 on 1 off routine. This weekend will be a nice break.

This was a fun video with some impressive people.
today's workout,
Clean and jerk 7x2: 40-50-60-60-65-65-65 kg
metcon: 5 rounds
- 7x pull-up
- 7x 40 kg Thruster
- 7x burpees
time: 10:58 min
Have fun, Johan

btw: Allison, you are welcome to come and train anytime. Serious fun.

This was a fun video with some impressive people.
today's workout,
Clean and jerk 7x2: 40-50-60-60-65-65-65 kg
metcon: 5 rounds
- 7x pull-up
- 7x 40 kg Thruster
- 7x burpees
time: 10:58 min
Have fun, Johan

btw: Allison, you are welcome to come and train anytime. Serious fun.

Angie.. sorry to see you go.... but like everything in life "Eat the hay but spit out the sticks".
Reap the benefits of cross fit but ignore what you don't agree with.
Everyone here is here for the common goal of reaching our maximum potential physical fitness. We are not all saints and we will not always act like saints. We get together to pursue our goals and have fun. So what if Allison's idea of fun doesn't line up with yours? Thats her opinion and everyone is entitled to it.

And if your going to get offended and leave because you can't agree to disagree then maybe you are better off in a normal gym.

I personally find vidoes like this inspiring. My hubby crossfits in our front yard and is working for his first cert in May. I'm pregnant, due anyday, and waiting for this baby to pop so I can start over with the beginners workout. We both have a long way to go, but watching videos is a great reminder of what we can achieve with a lot of hard work and determination AND HAVE SOME FUN AT IT!

Just because I find inspiration from a video doesn't mean I have to act like the person in the video.

Tosh... thanks so much for all your service to the country!

47/m/180

205x3
225x1
205x3
205x3
205x3

call me greedy,but I expected bigger numbers

when message boards become petty, full of criticism and negativity I tend to tune them out and stop attending. We had a local message board here in NYC for bicycle racing www.nyvelocity.com,
the message boards there we at first fun, but since 2006 have become a cesspool a negative mean attacks on people. People bash each from races anonymously, accuse people of doping and say all kinds of nasty things. The site was great until they decided to let people continue to post anonymously just to keep the web traffic. You would never know that the guy lining up next to you called your mother a whore yesterday on the board. nyvelocitys Alexa ranking keeps dropping like a ton of bricks, and I am sure it will go down eventually. Its just as easy to flame here due to the international presence. Keep your petty, self righteous and self-entitled comments to yourself, as I and most crossfitters here come to the board for inspiration, just to get through a 10 minute workout.

40y/oM
75" 203#

CFWUx3 (pullups reps of 20/rest reps of 15)+ 225# BS x10

WOD:
275# x3
297# x3
302# x3
302# x3
307# x3

Felt "strong like bull"...though only did small jumps.

CFWUx3
185/195/205/215/225

J-Rod, nice pic bro

M 46yrs 6'4"/240lbs

3x 235 x3....1x 255 x3...1 x 235 full range of motion

95
115
135
145
135

IDEA
let's break this board down into two sections--one for people that want to talk about the workouts, post weights, etc, and the other for people who want to bitch about music selection, video content, or the proto-fascist column-du-week.

oh, and add a third board on run days for people who explain they didn't do the run 'cause they rowed really hard two days prior.

I fell apart this WOD
245/265/275/285F/275/285F

next time

27/M/180

5x3 back squats...135,175,225,275,295

33 m 195

Hotel WOD:

Warm-up: 5 min treadmill, Stretch

10 rounds of:

15 Hanging leg raises
10 Double-unders
5 Ring push-ups

21:03

I think today I can officially call myself a crossfitter: I now travel with a set of rings and a skipping rope. Is there a 12 step program for people like me?

m/34/71/180

40 min. inter. spin

185 x 3
205 x 3
215 x 3
225 x 3
225 x 3

No spot/ No bumpers

3.5 mile run 26:40

Feels good!

22/M/160/5'10"

205
205
205
205
205

39y/o M; 5'7" around 170lbs
Literally just had the guts to give Crossfit a shot. Started a couple of days ago. Still gauging strength and ability. Looking forward to improvements.
W/U: Heavy punching bag
Squats (lbs): 100-150-200-250-280
What is the term for "sit-ups" from a lying position to standing--I do a weird version on my bench: 10x3; total time: 25:00

Last time we did this was my first ever cross fit day. Almost a month later, my PR went up 60 lbs!!!

185
205
225
245
265

next time I need to start at a higher weight.

37/m/248

255
275
295
315
335

This morning was a 5K. Great way to start the day, early in the morning, with a couple hundred of your closest friends.

MattyB: 21:55
Scotty: 26:58

Both PRs. Looking forward to next months 5K and trying to improve both. While that is certainly a positive, it really didn't leave a lot of strength for today's BSquats.

Boo: 225, 245, 265, 285, 305
Beck: 225, 245, 265, 285, 305

So, this time, less weight at beginning but better ROM overall. Very encouraging for some early CF successes.

SWEET

23/m/ ~195lb
275,285,285,295,285
Full ROM, barefoot

M/22/6'1"/195

Back Squat 5x3
255, 275, 315, 325, 335

Went snowboarding with the little lady and missed yesterday so I made it up today

Yesterday, as RX'd
6:13

That was a bad motha

Comment #39 - Posted by: diso12

Don't buy the back issues - you'll get a bunch in a package with a recommended reading list to get you ready for the cert. Get coaching prior to cert if you can - then the cert will take you farther, you can focus more on virtuosity and mastery, vice catching up to the minimum standards for the movements.

Get ready to enjoy yourself, get rest before the cert so that you can focus your attention during the class portion, and anticipate being with a good bunch of folks.

Paul

Could anyone tell me the Crossfit stance on using weight belts with maximum weight WOD's like todays?

Back Squat x3: 240-250-260-265-270

WU .5 mi. walk on treadmill

135/155/185/205/205
went a to a

in kilos ;70,80,90,95,100.back gave out again,and bad ankle flexibility.have to use a really wide stance and knees change position on lifting phase! any ideas on correcting?thanks, just off to boxing,then circuits and weights,hasta pronto.

mu -47.5# 10x3
alternating with:
bs 3x(135, 155 to 190 by 5#), 195# x(2+f+1)

F/5'3/132

135x3
155x3
175x3
185x3
195x3

205x2 (last rep failed)

2K row this morning before work.
Will do the WOD at lunch.

Enjoy your weekend!

CFWU- 30 assit pu's

55,60,65,75,80,85
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

F/29/138

Back squat
5x3 50kg,55,58,60,62.5kg (PR!)

did the @$$ whoop challenge from the vid the other day

5 rds
7 pullups
7 thrusters (75#)
7 burpees
9:10

M/6'1 210lbs 31yo
225,275,315,315,315

Just got the intro to CF this week from a buddy in LE. Have been sucking up the CF site like a kid eating ice cream! As an ATL on a police tac team this program is perfect. Can't wait to share it with the team! Just broke the news to my wife that we will be parking the cars on the drive.
Tosh is an inspiration. Thank you for your service.

bigjeff

Back Squat 3-3-3-3-3 reps

36/M/202

245
275
295
320
325

All weights went up...well all but the pesky last one that really counts. Tied last effort of 325

28/6'5"/200

185/205/225/235/245

It's been a while since I've done back squats. All were rock bottom.

Nice & Deep!

225 - 245 - 255 - 265 - 275

I'd be interested in hearing warm-up strategies. I did mobility drills, used the foam roller, and squatted a bunch to a lower target at first. It worked O.K. but it could get better.

Go back to NYC wonder woman!

achy but going strong....hams like clockwork two days after wods of squats....

lower back feels yesterday wod...did I do something wrong with my sumo's?????????

back squats used low weights "nobody to spot in the garage or witness anything"...

45lb bar x 3
+20lbs x 3
+10lbs x 15 reps to make up for the fact that my upperbody is weak for now

Then...........a buttload of abs (can I say that?)

25lb weight standing side crunch 20reps x 4
regular crunches 20 x 4
crossover crunches 20 x 4
crunches with legs straight up 20 x 4

will go jog at end of day.............

Enough of Allison!

Comment #56 - Posted by:

Post work out flex work - do it if desired. My take on that is if you are flexible enough to squat to parallel, do a kipping pull up, do an overhead squat, and then work from those positions (cleans, snatches, lunges, muscle ups, etc), you are as flexible as needed to be fit. Greater flexibility than that is not necessarily 'more fit.' Given the time that I have, I would rather work more on technique than on 'more flex than I need to be fit.' I think I'm close to the 'Crossfit attitude' about flexibility - but I'm no spokesperson, just a community member.

FWIW. Good luck to you in your training, Paul

Back Squat 3-3-3-3-3 reps

115, 135, 155, 165, 165
form slacked a bit on the last couple reps.

JFG

I'm fighting my way back from 2 months off (last WOD was 150 burpees December 24). (Foot infection, followed by flu, followed by two weeks skiing.) Working in nice and easy here. Felt nice.

70kg, 75kg, 80kg, 80kg, 80kg

Dudes, be nice. Seriously. Allison's a product of the intensity that CrossFit fosters: she loves CrossFit because it works. She made some cheesy videos, fine. Don't hate her for making it onto CrossFit.com when you didn't.

19/m/190

Was working all day yesterday to get college assignments in so did both yesterday's and today's workout today instead. Also made some rings a few days back so i was able to practise msucle ups properly, got one but that was it... :(

Yesterday's - As Rx'd - 7:46

Today's - As Rx'd

3 x 100kg (225)
3 x 125kg (275)
3 x 140kg (310)
3 x 150kg (330)
3 x 160kg (355)

Don't think I was fully parallel on the last set.

Wow, just finished reading wiki on Tosh, that's one badass dude! Much respect, he's a major inspiration!

43/M/75"/200

135 x 3
155 x 3
185 x 3
205 x 3
210 x 3

I did 400M Lunges for PT this morning (my earlier post) so these numbers are a bit lower than what I expect. Only did this for a 'nooner so I would have a base line to start with. Haven't figured my max (when I'm fresh) yet for back squat.

Then did bench:

185 x 1
195 x 1
205 x 1
215 x 1
220 (f)

Practiced some kipping pull ups (I suck at pull ups soooo bad). Thankfully I have two rest days on my schedule so when I can't walk in the morning it won't matter!

35m/150/5'9
Tosh-I hope to meet you someday. Incredible. Thank you for your service.
Allison- My wife is getting into Crossfit due to your enthusiasm. Thank you.
yesterday-150 wallballs 10ft- 10:23
Back squat- 175,185,195,205f,195

185-205-215-225x2-215
225x3 is my next goal.
couldn't quite muster it today.

Could anyone tell me the Crossfit stance on using weight belts with maximum weight WOD's like todays?

Comment #157 - Posted by: Chody at February 29, 2008 8:04 AM

Chody, Coach Rip has written in his books and CFJ articles that they are OK. They are not needed to squat safely, and the only research I know of showed they do nothing to reduce back injuries in work settings, but they do provide some kinesthetic feedback of your body position.

Use a belt if you want to. I prefer to 'squat naked' so to speak because I'm not going to wear a belt for any application (life, sport, combat) of the strength I'm building by doing weighted squats.

Paul

I thought the video was good. All the guys at my station watched it and enjoyed. Tosh is the man. I read the wikipedia articles, and holy cow. Also, the Grace time on the other days video was unbelieveable. I've been crossfitting for almost a year, it'll be a year in April, and I've never been in as good shape. I went from barely squeezing out 15 pull-ups to doing over 30 pretty fast. My Fran time went from about 19:00 to 6:02, and I have yet to cut completely loose with that WOD. I'm going to have to hold off on todays WOD. I'm doing Mary instead. Greg A, Tosh, Rob Miller, Eva T, Annie, and Nicole have really motivated me. Greg Glassman is a genius and always teaches me new words (quite the vocabulary that man has.) Give AllisonNYC a break, the girl is young and squatting 200 lbs, doing muscle-ups, and hitting every cert available. My question is, Allison, are you rich? Someone needs to win that girl. Attractive, strong, apparently independantly wealthy... I mean jeez. Stop hatin'.

m/34/72kg

80kg/90kg/100kg/110kg/120kg
Might be able to go a bit heavier but was very shaky on my last 3

M/38/187/70"

CFWU x2 plus squats of 45x10, 115x7, 165x5, 185x5

3 rep rounds of:
205/215/225/235/245
Additional rounds: 255/265/275x2/280F

New Max 275; Old 255.

allison - "i don't know who he is now. he put his shirt on. i have no idea who he is"

sevan? - "he's probably still bald."

haha

Felt tired today, first week back on after a long layoff.

CFWUx3

175x3
195x3
215x3
225x2
215x1

25/m/5'7"/157lbs
145,185,205,225,235 (995 total)
tried going all the way down, should have started with a little more i forgot what i did last time, while i was at the gym.

jon
95,115,135,135,155
(635 total)(pr)

I put up a workout for tomorrow on CrossFit East Bay that I think most of you will want to do

http://www.crossfiteastbay.com/2008/02/crossfit-east-bay-wod-april-1s.html

m/6'/195

pre:CFWUx2

WOD as rx'd,deep squats x3,hamstrings to calves,
205,225,245,255,255

155 (ended up being a warmup)
199
243
254
265 x 1 (failed second rep)
243

Someone earlier claimed Allison can do a mucle-up without kip. That's amazing.

PLEASE POST A VIDEO OF AllisonNYC DOING A MUSCLE-UP W/OUT A KIP.

I have to see that to believe it. A kipping muscle-up would be impressive as well. Either way, let's have some proof.

275 295 300(ooh, barely) 285 275

m/29/195lbs

Substituted trap-bar DL's (essentially a "squat lift," just without as much ROM as squats) for back squats - heavy back squats always seem to give me lower back pain.

225x3
275x3
315x3
355x3
375x3
395x3
405x(failed)

m/29/195lbs

Substituted trap-bar DL's (essentially a "squat lift," just without as much ROM as squats) for back squats - heavy back squats always seem to give me lower back pain.

225x3
275x3
315x3
355x3
375x3
395x3
405x(failed)

Warm up: 3 x 135, 3 x 155

180
185
185
185
185

Last two felt strongest. Could have done 190 but Keith had the class stick with the same weight for all sets. 195 next time .?

24/m/195
275-295-315-335-345
Not bad...345 was my previous 1rm before my 5 week SS experiment.

CFWU

Back squats
95
115
125
135
155

can definitely start much heavier next time. 95 and 115 is waaay to light.

#189 : I put up a workout for tomorrow on CrossFit East Bay that I think most of you will want to do
http://www.crossfiteastbay.com/2008/02/crossfit-east-bay-wod-april-1s.html

Maximus, sorry to burst your Swiss Ball, but tomorrow is March 1st, not April 1st.

50yoa new guy.

Strictest I have ever done...

warm ups, then:
225
245
255
265
285 felt good, ready to move up

205
215
225
225
225

big improvement over last time. great to see results.

CFWU +1000m row

WOD as directed

135 x 3
185 x 3
225 x 3
235 x 3
235 x 3
135 x10
135 x10

My squats are weak. Need to focus on them.

Coach, Allison - feel free to send the videos of Allison directly to my email posted below.

To all others who are offended. Remember the following
1- There is no such thing as a right to not be offended

2- If you don't like the topic, don't click on the F@#&ing link

3- For guys, I think you should have to prove that you can actually beat the girls before you can bitch about seeing them.

4- The highlight for me is that the complaint started a thread about large breasted women working out. Man I love this site!

45/M/6'/185
firedog06@comcast.net

BACK SQUATS:
10-135,3-155,3-185,3-205,3-225,10-185,20-135.

WORKING ON FORM SO WENT MORE FOR REPS TODAY.

WOD FOR YESTERDAY: IT DIDN'T POST.

TIME: 6:58 AS RX'D

DIPS FELT QUICK AND STRONG.
SDHP FELT OK.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

40/M/5'10"/195

I'm doubling up this morning because I'm a day behind.

First, 5 rds of SDLHP 95#, 10 reps and 10 rings dips in 13:02.

Second, Back Squats as Rx'd: 205-225-245-255 x 2 (fail)-245.

The Gift:

I can't do a muscle up with or without a kip, or so I claim. Would you like to see video proof of that? Would a video of me failing to perform a muscle up prove that I can't or prove that I did not, in fact, perform a muscle up?

41yo/f/158#
lisaq wu
made up yesterday's WOD
7 rounds 65# SDHP 10 rep, 10 jump ring dips
6:54
back squat 95#-8x, 105#-8x, 115#-8x, 125#-5x,
135#-5x, 145#-5x, 155#-5x, 164#-3x, 175#-3x, 3x,
165#-3x, 155#-3x
wonder if I could have gone heavier if I didn't the yesterday's wod first?

The men have AllisonNYC and the women have Tosh...I'm a fan now...

Going for a five days on so I took it lighter on the back squats to recover a bit.
225, 225, 235, 235, 235
Tomorrow is my b-day so we are going out to Wilmington to relax -- but going to get a good b-day WOD on at CF Wilmington.

32/F/140

115
135
145
155
165 (New PR up 10lbs)

This felt good, probably could do more, was careful with my back.

50/m/145

3 x 135
3 x 155
3 x 165
3 x 170(pr)
3 x 135

went light, my back is shot today

185
185
185
205
205

went light, my back is shot today

185
185
185
205
205

AllisonNYC,
Jealous ones always envy ;)

First time trying to apply what I have learned from Starting Strength.

Worked up to 275 x 3 for ok depth. Tried again with better depth and only got 2. Then 255 x 3 good ones.

225, 255 were really good, 275 ok, and the 255 good again. Should probably back down and get the idea better.

My groin and butt are sore like I never squatted b4.

275,285,295,305x2,275

re: ANYC - I don't understand the attacks on a person who is a positive contributer to the CF "community". Has she insulted you? Called you names? Offended your something or other? Why can't we minimally operate on a Kindergarten level,ie. "if you can't say something nice about somebody, keep it to yourself."

37/m/172

225, 245, 265, 275, 275

still processing SS info. Had to back-off quite a bit in order to concentrate on technique.

re allison, her progress has been amazing. muscle ups? bw OHS? 1.5 bw back squat x 3? impressive.

M/21/173/5'9"

APFT this morning 100pu,100su,12:56 2mi.
Yesterdays workout as RX'd
7:57

I FINALLY got my kipping pull up today - I am so excited! Did a set of four and a couple of sets of three before the WOD. I was in the gym by myself so I am sure I looked like a complete fool celebrating alone, but whatever. I just wish my fiancee(who has been patiently helping me try to get these for a while) could have been there to see it!

Squats: 115-135-145-155-160-165-165, then practiced my OHS. And the kipping again :)

Erika

#58 sgt grim-

thanks! i'll have to look tosh up more. i love this family of ours! everyone helps everyone else out. =]

uggh...on a day where it's back squats--which i LOVE--i'm sick with the filipino chicken flu. in other words, my husband (who's filipino) got me sick. lol. just watching my daughter get her work out in her bouncer. anyone want to bring me some chicken soup????

FORGOT.

DID MORE MUSCLE UP PRACTICE TODAY. NO KIPPING THIS TIME.
TRANSITION IS STILL A STICKER ABOUT HALF THE TIME.
STILL INCONSISTENT BUT GETTING BETTER.

ROBERT S.
TUCSON, AZ.

CFWU

straight sets of 185 (5x3)

3x5 weighted pullups(1.5 pood)

#208 HOLLI V-

AMEN sister!!! Not only is he amazing and we should all be proud he's one of us, he's not too hard on the eyes! Woo.

Please forgive me if this is a stupid question.
Regarding the CFWU, do you just walk into the gym and go right into the Sampson stretch? Or do you warm up the muscles first doing something else?
I wonder if anyone pulled something going right into the stretch. I been using a Dynamic Warmup, then one round of CFWU, because I am already breathing pretty hard at that point.

44 y/o M
CFWUx3 +jump rope
135x5
225x3
275x3
295x3
315x3

allison - you're a strong chick with a ton of heart. hate to see some bad apples try to pull you down. keep on keeping on.

All you AllisonNYC haters should send in your own videos for scrutiny. Personally I am a big fan.

Allison, after I build my crossfit garage gym you can work out there anytime you want.

Warm-up
Back squat
8x95lb
5x135lb
3x185lb
3x235lb

WOD
5x3x265lb (120kg)

Post
OHS
5x45lb
5x95lb
5x115lb
5x135lb
3fx155lb

Cheers, kempie

Relatively New to CF - enjoying it. Also inspired by Gym Jones...we invited ourselves.

Today's "adjusted" session:

W/O 1 (lunch):
- Single-Arm DB hang-clean press
- DB Pull-Overs
- DB Incline Press
- Seated Row
- Chin-Ups
All 2xsets to failure with appropriate weight
Only rest while partner work

W/O 2 (evening):
CF WOD (with appropriate rest to get max effort):
1. 205
2. 225
3. 245
4. 275 (poor form, resulted in reducing weight for final set)
5. RC 265 / BC 255
THEN, with minimal to no rest throughout:
- 3xSS floor wipers (x30) and farmer's walks (RC 60# / BC 55#)
- 10# Medicine Ball Palm-Grip walks x 5 (one MB in each hand, palms down)
- Rocky-3 leg-ups (2x10)
- Throw-Downs (2x30)
- Incline Sit-Ups (2x20)
- Farmer's Walk (RC 70# / BC 55#)
- Cardio x50min (25xeliptical / 25xbike - 75-80% MHR)
- Farmer's Walk (Same weight as previous)
- Jumping Pull-Ups (1x10 / 1x6)
- Burpies (1x20)

...smoked

Pre: 5 x 400m sprint on treadmill with 2 min walking rest in between (range was 1:45-1:29... faster each time)

Back squats 3-3-3-3-3
95-105-115-125-135

Post: 16 pullups, 30 back exts, 30 situps

28/m/189

sets across at 135

first day squatting with weight in over 2 months

Good day for heavier squats. I went with 5x5 instead of 3's. Here's how it went down:

A thorough warm-up, as the path to strength is the journey to the top not the highest weight achieved.

M/148/29yrs.

W-up
45lbs.x5
95lbs.x5
135lbs.x5
165lbs.x5
Working sets
185lbs.x5
215lbs.x5
235lbs.x5
265lbs.x5
285lbs.x5

Finished w/ 3 Types of Pullups
10 Rounds
3 Weighted Pullups (45lbs.)
5 Strict Pullups
7 Kipping Pullups

Time: 16:10

3x5 Glute Ham Raises

TGIF!!!!!!!!!!!!!

CFWU x1
135 x 3
145 x 3
165 x 3
185 x 3
185 x 3

23/m/150/5'8''

27/M/190

225
245
265
265
265

m/42/6'/184

Row 2K

185,225,250,275,285

225
245
255
265
275 (pr by 20 lbs)

225 across

31/M/6'0/190

Practice: Double Unders (pre and post)

Train: Back Squat: 185-205-225-225-245

Form felt very good throughout. Should have gone heavier earlier but didn't have a spotter till last set and instead worked on form.

A couple thoughts:

1. Jeremy Thiel - wow. Impressive performance, from (what appears to be) a bigger CFer. Wow.

2. Freddy C., comment #65 - I echo your thought concerning J RoCK. Every time I see one of those comments like yesterday's I get worried. Such a big part of CF, for me at least, is knowing exactly what I am doing to myself in both the short and long term, why I am doing it, etc. And I love beer and poetry.

3 CFWU 10
275, 285, 295, 305, 310(2,f)

Kizer pre-workout blog:
"I wish Alaska had a CF gym" but we're working on it here.
Last night...I KNEW I missed something. I vaguely remembered the 3:1 for ring dip alts, but the stand I was on wabbled like I was using stilts on an abandoned bridge, so I think I was 1 for 1 ;)

I'm getting better with my ZONE-ing life style. I pretty much eat the same thing every day for the past 3 weeks. I cheat every 4-5 days or so and then back on it clean. I'm wondering if I should just stick with it through and through and give myself an 'it's ok' day every 14 days instead.

Anywho, you guys rock. Everyone's posts are great and I'm very thankful for this supporting site.

Kick a$$ you guys!

Kizer~

225
245
265
285
295
305(PR for 3)

got 310 after but the form was not as good (just above parallel) so wont count it

Not Quite As Rx'd...
3x375
3x375
3x375
3x395
3x405

10x225

102x135 (Yep)

Rory
Camp Hero
27/M/190

3x135
3x185
3x205
3x225
3x225
3x225

Decided to wo-man up and start posting my times, weight etc. Been lurking long enough.

27/F/5'3/138

165
185
195
200
200

Just got some squat racks and it's exciting to go heavy again.

225-235-245-255-275-285
an extra set for good luck!

In kg: 60, 65, 70, 75, 70

32/m/210/6'5"

245x3
255x3
265x3
275x3
275x3

Great job Lu-Lu! Wow!

#244 Rory

DIESEL!

Just affiliated and working on turning my "personal training studio" into a CrossFit Studio. Piece by piece its all coming together. Located in Southern Oregon checkout the website
CrossFit Allegiance

web.mac.com/crossfitallegiance

M 43/6'1"/170 lbs

All X 3:
135
185
205
215
225

Gaining confidence w/ my form (watch the Squat Therapy video and Coach R's videos on here -- they really help!) Took it a little easy due to tweaking my shoulder a bit on the Sumo DLHPs last night. Pleased so far -- know I'll do better next time!

Thanks for the video.

It was short...but pointless.

225
245
245
245
245

275x5
275x5
275x5
275x5
275x5

155, 185, 205, 215, 195, 185.

At Total Fitness, Redding, CA.

Like Alex, I'm thankful for the video, however, I believe that I saw a couple points.

34/M/5'11/180

CFWUx2

185x3
185x3
190x3
195x3
200x3

Very nice job Lu-Lu! Those are great numbers.

Still not sure about knee, tried at 195 and felt a little pain on the side so decided to sub with leg presses and had no pain at all.

225 x 3 (1)
240 X 3 (2)
255 x 3 (2)

165 x 10 (7)

235, 245, 260, 275, 285

23/M/193

135 x 5
225 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Then I practiced double unders and muscle-ups. I am really enjoying these WOD's.

20/M/170/6'

CFWU x3
Added bench press to each CFWU (really low ability on this right now, did 3x10 @95)

WOD as Rx'd

185
215
225
225
255

I failed once on set 3, but got a spotter for 4 and it was no problem, could have pushed out another 5 or so reps. No spot on set 5, lost a lot of confidence in my back and although I got through, I could have done significantly more weight with the confidence I got from a spotter. Will keep that in mind for the future.

38/M/172

As rx'd

315x3
365x3
405x3
415x3
Skipped last set to do a few singles.

What made todays video extra outstanding was Tosh's humility. Never mentioned his Navy Cross and or even that he was a Marine-not that Camp Pendleton didn't give it away. Semper Fi!

34/M/82kg

WOD Rxd 5x3x185lb (85kg) just over b/w!! New PR previous 65kg!

Oh also did 5x3 ring dips this morning and thats after subbing bar dips for yesterdays WOD - hurrrayyy!!

Why is it that suddenly your body just gets it?

323/333/343/352/362/372(1,1,f)
bw = 148lb

what happened to the third video of the challenge of the sexes?!!!