holy early post...

I still have time to do this on Wed.

WOW early post!

Is this a new record for early posts?

I still have to use a poll to assist me on one legged squats. I guess this is a good chance to practice!

Yeah, if I can't do pistols, what's the sub?

my GOD! gonna die...

If your not a certified "crossfit" trainer then your not using the principles and techniques taught by the professionals in the industry. I support "the man" for starting a gym that utilizes aspects of what crossfit is all about but for him to consider himself and his business a crossfit facility I think is bull shit. On a different note:

135-8
205-3
225-3
265-3
315-3

I almost had a heart attack logging onto the site and finding the WOD posted. It's like having Christmas a month early. Thank You.

Did they just mention a CrossFit documentary being made?

thanks coach for posting so early..now I wont be able to sleep! HAHAHAHA just kidddin..thanks for the early post though now I dont have to stay up late to see what its gonna be! BE SAFE...

I wonder how the copyright laws work for that. Does the United States have agreements with certain other countries to honor each other copyright laws or is every country its own entity? Was CrossFit officially notified that someone was making application in Australia, did CrossFit find out by luck or some other way? Is there any way to object?

send some of those WOD Ninjas from Crossfit One World to take care of this...

I don't know why I said Australia. I meant S. Africa.

Anyone in the Fort Hood or Killeen area:
I will be conducting a CF in the Park WOD at Patton Park on Fort Hood which is located on the corner of Central Ave and 16th Street on 12 June 2008 at 0800 hours. The WOD:

"Filthy Fifty"

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 45 degree hypers
50 thrusters, 45 pounds
50 Burpees
50 Double unders

The workout is free and open to anyone who is interested in participating, make sure you wear athletic attire and bring some form of hydration source. If you can send me a reply or a PM if your planning on participating that would be great.

We're contesting the South African TM application. Our South African atty. asked us to dig up evidence from our records that would show that he'd had contact with us before doing this to show that his business concept was inspired/motivated/derived from our work. This is pretty disconcerting because the thief's website basically spells out that he took it from us wholesale. I couldn't imagine stronger evidence than what he has provided on his site in his own words. What isn't confession is plagiarism - concept, terminology, and language all ours.

If South African courts have concern for justice, ethics, and law we should prevail. I'm worried.

Wow, this one looks like fun, how many rounds?
Can I sub one muscle up for 15 pulls, kidding.
I am really looking forward to doing this tomorrow, I may even get some partners on this one.

I just wanted to let it be known that it really p*sses me off that this Darryl Faught guy is stealing from Coach. I followed the link to his gym's website and thought it was funny that it mentions that "There are also two qualifed(sic) nail, waxing, massage & slimming therapists..." there.

One legged squats? I'm unsure what these are. I read a mention on pistols, is that what I'm doing cuz I couldn't find a demo. Any explanation would be appreciated.

Thanks

m/220/33/6"0

from Wikipedia (citation needed):

"The owner of a registered trademark may commence legal proceedings for trademark infringement to prevent unauthorized use of that trademark. However, registration is not required. The owner of a common law trademark may also file suit, but an unregistered mark may be protectable only within the geographical area within which it has been used or in geographical areas into which it may be reasonably expected to expand."

the article also talks about trademark laws only applying in their applicable country or jurisdiction, a concept known as "territoriality".

IMHO, if you registered your trademark, take the necessary steps to protect it. Maybe you should start thinking about filing for trademark rights in multiple jurisdictions. here's the link to the entire article:

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

Aloha, and good luck with whatever you decide to do.

j-seal

That is some serious brass for Darryl Faught to claim in the very first paragraph of website that he is in no way associated to Crossfit, but then turn around, use the same name, terms and basically copy and paste from the journals to credit himself. I would seriously hope that anyone that takes five seconds to check out the real crossfit, that they would see right through his B.S.

43/6'1"/185

did grif today but before that i tried for my goal of a sub 60 sec. 400m.

400m run: 1:00.24 (sooooo close. might have been under with a real timer)

grif: 12:05

next time for sure on the 400.

F* those guys - did anyone check their website? They also advertise that "There are two qualified nail, wasing, massage & slimming therapists" -
WTF?!
Is Kristi Ally their lead trainer?!

Don't do that. Crossfit is too important to too many people over here.

Darryl Faught need a Dickipedia page

Just more proof that Douche Bags are a world wide problem.

Word for word plagiarism. Unbelievable.

IN SUMMARY, ACHIEVING WORLD-CLASS FITNESS WILL INVOLVE THE FOLLOWING:

*
Special eating programmes that keep your intake to levels that will support exercise but not body fat.
*
Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: Pull-ups, dips, body weight exercises, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row etc. hard and fast.
*
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy! Keep workouts short and intense.
*
Regularly learn and play new sports.

Well this is total crap. Coach, good luck in your fight.

Coach,

This case reminds me of what was happening in China to Starbucks, etc., a few years back. As I understand it, the Chinese invited the corporations in, had them start up the businesses then kicked the corporations out and copied the business plan. They just slightly - barely noticeably - changed the names and logos. I wonder if there are any international precedents from those cases that can be drawn upon to base a legal fight?

If the gentleman has access to Internet, it seems obvious that he would have contact with CrossFit. (Otherwise, where would he come up with the name -it's highly unlikely that he would just happen to pull that specific name out of his butt.) I hope there are some international lawyers doing CrossFit who will give you some ammo. In this Internet age, it seems there have to be some laws in the books that address this situation.

Ethical concerns aside, he should have weighed the cost of affiliation with that of an impending legal battle. At the very least, the affiliation fee would have cost him less.

Is this a joke?

"please take note that we are not affiliated to crossfit.com, neither do we profess to be a part of them in any way "

"The [self-proclaimed] Man" clearly ripped off the entire program, and like Bart said, literally copy and pasted the crossfit journal almost word for word on his home page.

This guy's a joke.

love the work out. cant wait. what is the crossfit documentory? who is making it.

Daryll Faught is a total ass! He refers to himself on his website as "The Man". LAME!!!!!

silly questions:

how do i do a one legged squat?

m/25/165

damn, early post... well, i dont ever say anything, except occasional wod time posts, but...FUCK THAT GUY! thats blasphmay! (sp?) Coach, you are a goddamn genious and a true fitness guru and icon. You have changed my life without ever even making my acquaintence, and for that i am ever grateful. If there is a god, he (or she) will not let that happen... and if it does happen may that guy be ridiculed as a phony and a plagarist. i hope i spelled any of those big words correctly.

coach, thank you again, god bless, and i will pray that everything goes in your favor.

Re: South Africa - hope it works out for the better.
Wasn't sure they had laws over there.

Re: Wod
That looks like tons of fun!

James - you're an inspiration! Best wishes at the Games!

Leo S.

J-seal #18,

We've secured TM for CrossFit in the US, Canada, Australia, and throughout the EU. We've waged legal battles in four or five countries. The costs are approximately 4-6 thousand dollars per country and fighting for TM many times more. It would be easy to spend several hundred thousand dollars annually just pursuing the most flagrant, egregious, and defiant violations.

We have the best legal counsel money can buy - Wilson, Sonsini, Goodrich, Rosati. Their generosity, patience, and expertise has been a blessing.

http://www.google.com/url?sa=t&ct=res&cd=1&url=http%3A%2F%2Fwww.wsgr.com%2F&ei=QW1QSKL9I5TgigGK0oW3DQ&usg=AFQjCNHifV_7Uj4f3j7vkrAc2j1-rDMqwA&sig2=uIj1u2SrSnOsLR01Zt93zQ

Andy P,

Funny you mention, even if by accident, Australia. We had a gentleman there apply for affiliation and midway through the approval disappear only to show back up with a CF TM in Australia. It was the Aussie Matt Townsend from these comment pages who introduced us to a powerhouse IP atty. in Australia who helped us beat the turd off of the mark. It's ours now. Our TM is under constant assail worldwide - Argentina, Israel, Venezuela, ...

Crossit S. Africa=Gymjones

Trust me, coach does have the best legal counsel. Wilson Sonsini is the ipso facto legal firm here in the bay area. Good luck with this coach.

Sub for one legged squats?

Sweet I just tore a blister from sunday's WOD today. This will be great!

Coach- In regards to the S. Africa thing
Basically, he's F%(KED and anyone who does a little research will find that out. So much of the info you have, you give away freely, who can top that? Keep doing what you do best! Mucho appreciation!

Wow! Big Brass Balls on that guy.
Good luck Coach!

DJ,
D-Bags are a world wide problem for sure. But you know as well as I do. 90% of them reside in the PCB

Firstly, I'm utterly disgusted with this toad from S. Africa. I hope that all the legal BS that results from the TM attempt goes our (your) way.
Secondly, can anyone shoot me a link to list of MetCon Wod's that one can do while traveling? It seems to me that Eva had a list in on of the threads on the message board a while back, but I've misplaced it. Thanks.

If anyone is interested in viewing "the programme," the password is xfit0904 (crossfit does have its fair share of computer geeks). It doesn't look particularly ripped off of any of the girls, but it's definitely heavily influenced by our stuff - especially the occasional usage of 21 reps for no apparent reason.

WOW....that sucker has guts. He obviously does not know who he is messing with.
It is like a young punk taking on the 800lb gorilla.

IS THERE ANY INFO ON HOW TO WORK UP TO ONE LEGGED SQUATS ON TH WEB SIGHT? I CANT FIND IT. ARE THEY THE SAME AS PISTOLS?

Comment #45 - Posted by: Carter -

HILARIOUS. I wondered if any CrossFit nerdlings were out there and gonna hack the site as a result.

I hate seven! And, i like Seven!

I hate seven rounds of anything, but Sevens humour is growing on me. Good video, always funny stuff as usual with Seven.

Lol you have to read the 'The Man' section, he never met an adjective he didn' like.

Comment #45 - Posted by: Carter -

HILARIOUS. I wondered if any CrossFit nerdlings were out there and gonna hack the site as a result.

What the hell are "Slimming treatments" anyway?

And something about that "crossfitnails" email address is too ridiculous for comment. (Like I should talk, right?)

I wonder when "The Man" will start offering a tanning-and-chest-waxing package deal for those before and after shots. What a turd...sigh...

What is there to discuss? It sounds like Coach and his legal team already have experience dealing with issues such as these. Is there any doubt that it will all be rectified soon as it has in past cases? Or am I missing the point?

Thanks for the early post coach.

Although I am really considering doing one of his workouts instead of the real WOD.

Superset the following 3 or 4 times:
8/15 x Barbell Bicep Curls
8/15 x Dumbbell Curls
8/15 x Hammer curls
1 x 200m Sprint

Yeah right. I'd get better results just walking taking the stairs to work everyday.

Looking forward to tomorrow!

This South African guy is a complete joke; the shaved chest "after" photos are ridiculous. I am guessing that his legal defense is as sloppy as his website.

Those guys from South Africa are a rip! they should find a cold cave and hide.

Just for fun, bombard Faught's website with hits, send email, and check out his other internet setups (he's on Facebook). In each contact, just ask him to affiliate or stop using the name. Hopefully, his clients will see the posts on this website and head for the hills.

Coach - perhaps it would be worth taking out an ad in their local newspaper exposing the fraud!

What a scumbag.

More pullups!? Good God!

3,2,1 ... Go!

I would hate for any of the many diehard CrossFit disciples from the special ops or law enforcement world to drop by this guy's gym while taking a vacation in South Africa...That would be a horrible thing.....Seriously, even if the trademark infringement case goes nowhere, it is just insulting for that cretin to forego what I think are modest fees for the honor of being affiliated with such a great program and a great person. Thanks for creating what you have here Coach Glassman. It is one of a kind and truly something of a level of greatness that few can aspire to achieve. Your willingness to share this creation with others only makes what you have created shine brighter. Hopefully in the end that will outweigh the sting from characters like this stealing what they could so easily and fairly buy the rights to.

Greatness, in the last analysis, is largely bravery - courage in escaping from old ideas and old standards and respectable ways of doing things. - James Robinson

What can Faught possibly gain by claiming CrossFit when its history is so well documented and so public?

In the eyes of the CF Community Faught has already lost credibility. And without integrity he cannot be a legitimate part of the Community. His way is the lazy man's way. Such a shame because his clients are unknowingly being ripped off.

#47 the April 08 CrossFit Journal has a great article on working up to the Pistol.

re: South African trademark infringement

Having once had Wilson Sonsini across the table from me representing "the other side", I agree that you can't do better.

I also think you are wise to publicize the dispute. Sometimes public shaming actually works. Maybe the nerd site www.slashdot.org will pick up the story under its "Your Rights Online" section. Or the South African media could jump on the story.

If anyone reading can assist in making this happen, you would be performing a service to the community.

Re: the IP theft- what blatant greed! What total lack of ethics and morals! The barriers to entry are minimal, for crying out loud. Someone else has gone through the trouble to put out this stuff. There are free videos!

This is their property. Some reciprocity is all that is asked for. I'm just grateful I am a part of this community and that I am able to learn all I am able to (even though I'm far from rock-star).

The only thing I can think of to discuss is that we need to be vigilant there aren't anyone in our communities who are mooching off Coach. I have no problem finding out whether or not someone is a veritable CrossFit. I have no problems letting HQ know about my suspicions as well. People like this are mooching and misrepresenting and should be informed in no uncertain terms they must cease and desist. Plus it's very rude what they're doing.

Bahah, I love the first paragraph:

"The following information is extracted from journals which explain the CROSSFIT system . These journals are available by monthly subscription from crossift.com. Although we have trademarked the name in South Africa, and adopted the CROSSFIT principles training system, please take note that we are not affiliated to crossfit.com, neither do we profess to be a part of them in any way, shape or form;"

AKA, we stole all the information from CrossFit, stole the name and trademarked it, but...we're not affiliated with CrossFit. Err...

Tool.

Agree with my Brother DJ. Guy is a Douche of the first order. Doesn't even qualify as a Meatstick. Court is the best thing that he can HOPE will happen to his efforts.

1. ask for forgiveness.
2. Attend a Cert
3. affiliate.

3-2-1 go.

Settle it the old fashioned way. Challenge them to "Fran" and send Speal. Winner takes all. That'll shut him up.

Not only does he look like a complete d-bag, he is a complete d-bag. Nice barbwire tatoo, ya phony.

Is that 10 per leg or 5 per leg?

I am a South African living in Australia now...you have little hope of getting justice through the courts there. Senior politicians rape people and get away with it.

For the record I am a lone crossfitter based on the Gold Coast (there are no crossfit gyms here) would love to start one! (Point being if I did, i would do the certifications in the States through the proper system)

When I go back to visit family in South Africa, I will tell this plonker to leave it alone.
Then again it seems he does not understand the universal law of sowing and reaping. I am sure he will get his due reward if he is using material he should not.

Deadlift 3x5
115
115
115
125
135 pretty pumped about this and ready for tomorrows workout as well!!!!

3..2..1 GO!

In his passing nod to crossfit, he manages to to spell the link wrong; "crossift.com". Am I being paranoid in thinking that may have been intentional? OTOH, there appear to be a number of spelling and grammatical errors in other parts of the site... occam's razor suggests that its mere inattentiveness at work...

Re: the South African infringement

If this would have occurred in the United States we all know it would have been over by now. I'm sure Coach's legal team has thought of this and will do it but for everyone else out there a new term is stare decisis its latin for "to stand on decided cases." its a doctrine of common law under which judges are obligated to follow the precedents, which are court decisions that furnish an example for deciding cases involving similiar or identical cases, established in prior decisions. Basically here is how it would work...

"Your honor feel my flow...fools have attempted to rip us off in Argentina, Israel, Venezuela and it didn't fly. So please tell this man to cease and desist before Tosh makes him."

my two bits...

can't wait for tomorrow. I'm stoked

What is the sub for the pistols?

I say let them (South Africa CF) have at it. People with such lack of integrity and honor never last, in business, or in life.

In 1998 I participated in the "BEST IN THE WEST" SWAT Team competition, hosted by the Santa Clara County Sheriff Department in California.

Believe it or not, there was a team from South Africa there. They were nice enough guys, but that team came in last place. They received a wax toilet bowl ring (because that's the last thing a turd See's after it is flushed), and a team training certificate so they could improve their skills.

South Africa has many problems, not sure a fight with CF South Africa over a trademark dispute would be a worth while expense, but maybe it is. If its just about pride, I say leave it. If it could affect how you do business, then have at it.

-Just my 2 cents.

seven rounds, oof. fun.

anyone have more info on this documentary?

No joke about Matt Murski!

He and I do our own WODs quite often. He is a beast and he is the reason i feel that i am competitive in my WOD statistics.

He is the reason i started crossfit and he is gonna take it all at the games.

I suggest saving the site, I'd agree that its pretty blatant proof that he has ripped Crossfit off.

Coach,

You posted that Darryl Faught has applied to trademark the term, is there any way to beat him to it and secure the trademark for CrossFit Inc.

For those of you wanting info on the One Legged Squat.

Adrian Bozman did a great video article in the March CFJ about Pistols/One Leg Squats, same same. If you don't subscribe, there is also a 3 part series called "Training The Pistol" March 11th, 23rd and April 11th on the Main page and in the Exercises and Demos link as Pistols part 1, 2, and 3 with Adrian Bozman.
This Faught guy is a Tool. Sorry I can't be any more constructive than that.

Jes

Another option is to create a countersite/webpage with terms such as "South Africa", "CrossFit" and "Darryl Faught". This site can discuss (within legal bounds) how Faught is not an approved affiliate nor is he certified and that his clients exposing themselves to risk in this regard.

If we all link to it we can outrank him in search engines such as Google - I'm not sure if it would be "google-bombing" him but I like the idea. That way any one in South Africa looking for him or CrossFit will find our page first.

If there was an approved affiliate in South Africa we could link to them from this page as well.

As a geek I know this can be done. As a lawyer we need to be careful. As a CrossFitter I am just pissed off.

Let us know what we can do to help Coach. Thanks for posting the WOD early so I can work this off.

All of the obvious infringement issues aside, how come no affiliates in the U.S have "qualified nail, waxing and slimming therapists" on site? I could use some waxing, and maybe even slimming therapy. Maybe the manicurist can fix my chronic callous and blister issues on my hands. Settled - I'm moving to S. Africa.

Dan D.
www.CrossFitStickers.com
(The AUTHORIZED CrossFit Bumper Sticker sales site and CrossFit Affiliate)

"There are also two qualifed nail, waxing, massage & slimming therapists who offer the following services:

Silk/Fibre/Gel/Acrylic Nails and their Maintenance; Manicures and Pedicures; Waxing; Massaging; and Slimming treatments.

Contact Laura : 082 822 7963 or Carly: 082 465 3312

e-mail: crossfitnails@gmail.com"

For all those who have asked.....I don't think there is a "sub" for one-legged squats. What I personally do, since i can't do them yet, is loop a Jump Stretch or Iron Woody band over a pull up bar and use that for assistance. You can either sit into it or just hold it with your arms. Use the amount of assistance that you need and squat away! Good luck.

Coach:

Ref: infringement of CrossFit Franchise

I would be willing to contribute to a legal fund in order for you protect the CrossFit Franchise. Please let me know, if I can help.

I am not aware of reciprocity of intellectual property laws between the US and other country. But, this South African case may be a warning of similar instances in other countries. If you haven't already, you may wish to formally apply for copyright-like protection of the CrossFit name throughout the world.

Irrespective of the legality of using the CF name without affiliation, it's just lame. Affiliation isn't exactly a big expense, nor is it much trouble. I'd wager that anyone unwilling to give credit where credit is due in such a case will be providing sub-par training and much douchebaggery. Coach has always stood by the notion that the market will weed out the non-hackers, and this guy is clearly not hacking it.

Hey guys. New to Crossfit. Today was my 4th workout and I'm loving it. I want to do the ring dips but I don't have rings in my gym. Is there anything else I could use like ropes or towels? heh I don't just want to do regular dips with weight because there is no stabilizing to my knowledge. Anyways, I'm sure this is explained somewhere so if someone could help me it would be great! Thanks guys!

#87...

they say four normal dips is a sub for one ring dip...until you get your own in your own personal garage gym that is...

This trademark dispute is nothing a GBU-31 can't fix...

What an absolute DOUCHE BAG!!!! Coach, I'll kick his ass for you for a six pack of beer!

Been doing the workouts for about two weeks now. Had a friend die in selection yesterday of heat stroke, 14 year old cousin killed by an ND today. this and the following few workouts will be done at an all time high intensity, in honor of them. The Father of the dead cousin is a police officer who introduced me to crossfit.

gnarly situation... but i'm with greg.

i also predict that the dickweeds in south africa will be gone most ricky-tick. theives, cowards, and the mentally lacking are too subject to the laws of fitness evolution...

as someone who just does the WODs from home and occasionally posts on here, I was wondering: what exactly is the deal with CF gyms/certs?

One major thing that attracted me to CF was that it was free, devoted to self improvement, and anyone could participate (kinda like fight club). Since Im moving to a new city with CF gyms, I looked into joining up. I was utterly surprised by the fees for personal training and group fitness. I guess I dont get it: it seems that people pay the fees for affiliation and then charge participants and arm and a leg to dispense coach's advice (which is free on the web)!

Am I missing something here?

#47

Here is a great website that provides the progression for a "pistol"

http://www.beastskills.com/pistol.htm

Likelyhood of south african courts doing anything... slim. I'm sure there's more of this going on than we realize though. In America. Where something can really be done about it. If you're not going to affiliate at least make up some new f'ng wording... that dude can't even steal well.

Would doing 20 regular squats be an acceptable substitute? I can't do one pistol to save my freaking life. Just broke a damn bowl in my living room trying to practice them.

What about the sheer balls of the guy to make this statement: "Although we have trademarked the name in South Africa, and adopted the CROSSFIT principles training system, please take note that we are not affiliated to crossfit.com, neither do we profess to be a part of them in any way, shape or form;-"

Just checking out the posts in between storm coverage in Southwest Iowa. Tornado hit a boy scout camp with 4 fatalities and 30-40 injuries. Please keep them and their families' in your thoughts and prayers.

Today's WOD, modified:

7 rounds in total comprised of:

2 rounds as rx'd (~6:30) +
5 rounds of:
10 pistols alternating
5 ring dips
5 pullups (strict, except final three)

total t = 17:05

I was very hesitant on the kipping pullups as I seriously injured my low back a week ago. My "rehab" has been lots of rest, daily stretching, and GTG-style bodyweight (pushups, pullups, squats, pistols, ring dips)

And I had to cut the ring dips as well - I'm just too weak on them and wanted to keep some modicum of intensity. The pistols by comparison were relatively easy.

===

Regarding the infringement, I'd like to say Thanks Coach for informing us of the issue, and inviting us to weigh in. This brings to mind what you shared in Tuesday's comments regarding CrossFit's involvement in, and adoption by the Marine Corps. Both instances serve to give me more of a glimpse into the business of CrossFit Inc - and I very much appreciate that insight. And I must say as well, you deserve whatever legal rights and protections are available in this enterprise.

Thank you for sharing with us!

#93

Coach's advice is free, his wod's are free, but going to a certification and becoming an affiliate is not. Getting trained by highly skilled athletes such as my brother n law, and wife (Jeremy Thiel, Carey Kepler) comes at a cost worth paying.

comment sent to the douchebags. This looks like so much fun that I want to do it tonight. I'll be good and wait for tomorrow.

Tonight from Drills&Skills is somewhat similar:

Complete as many rounds in 00:07:00 as you can of:
10 HSPU 0.00bodyweight additional weight
10 Burpee pull-up 0.00bodyweight additional weight
20 V-ups 0.00bodyweight additional weight

Most of you folks out there stressing about the pistols (one-legged squats) need to use their imagination. If you are unable to perform the exercise properly hold on to something for balance or reduce the range-of-motion so you can do your best effort, it's just that easy. If you substitute then A) you don't learn the exercise and B) you aren't doing the same WOD. Unless there is a serious injury involved there's no reason to substitute!

I LOVE PISTOL SQUATS.

I will shoot for 15min...
definatly under 20

it cant be worse than 10 rounds of cindy...
can it?

Here is the best tutorial I found for those who are unfamiliar with the one legged squat. By the way... they're not beginner friendly! Go!

> I was utterly surprised by the fees for personal
> training and group fitness.

You should look more closely into the economics of running a gym. In most cases, the gym owners are not making a killing. Yes, it is really expensive to join a CrossFit gym vs. joining a Gold's Gym. You get what you pay for, however.

mailto:tracey@crossfit.co.za

everyone bombard their email with junk and abuse, that will keep em busy for a while... what a tool

I'm having a moment of reflection on whether to weigh in on this topic or not.

After reading through the comments, I couldn't find many, if any, opinions that addressed the actual training that Faught is providing. Are we worried that he's providing sub-par CrossFit methodology and therefore reducing the quality of the training for all? The CrossFit name is splashed all over his website and he provides the disclaimer that he's not affiliated in any way. Maybe we're upset because he's trying to benefit from the CrossFit name without paying for it.

Maybe Coach is pissed because of the time and energy he spent developing the program and he wants his due. Fair enough but you can't control the information or how people use it. If you give it away for free, there are people who will use it for free.

Let's face facts, no one here invented the olympic lifts, or a push-up, or the number 21. The program is a unique combination of those elements and the clients will be able to tell a quality program from a fake. If they can't, it doesn't matter how great or poor the training is anyway.

If I'm missing the point, please enlighten me.

Please take a moment to call or email "The Man" AKA "The Douche" and register your displeasure with his shameless rip-off of CrossFit:

tracey@crossfit.co.za

Phone #:
(011 27)084 5 123 123

this was a PR for the WOD of WOD posting

In an earlier post I mistakenly said that the pistol video article was in the March 08 CFJ. It is in the April 08 CFJ.

> If I'm missing the point, please enlighten me.

He's obviously ripping off a US trademark. Just because Coach gives away so much information does not mean you get to call what you do "CrossFit" without permission. However, since copyright and trademark law varies from country to country, he may be within his legal rights.

South Africa is a deeply troubled land. I don't blame Coach for being worried. There are a lot of serious problems that go unaddressed there and international copyright infringement probably does not rate high on the list of priorities.

#93 - Brendan_FL:

I won't comment other than to say, there is a really long thread that discusses every detail of this issue on the message board:

http://board.crossfit.com/showthread.php?t=32282

OOps I ment 10 rounds of Mary
comment 103

"The Man's" Facebook group:

http://www.facebook.com/group.php?gid=2527618452

Please send a message to each of his clients that he is less than ethical.

Since the today's (FREE) WOD has 259 reps, I am sending 259 emails (done for time of course) to the d-bags in S. Africa!

Thanks Coach for everything!

I'm an American living in SA, been doing CF for about 1 1/2 years. Looked around for anyone doing CF. Most of em' look at me like a hog looking at a wristwatch. (Mostly cuz I look like a hog doing crossfit). I love S. Africa, but this poser is a typically S. African rip-off artist. He's one of those who believe an ounce of appearance beats a pound of performance. Certifications, who needs em, as long as I can steal the hard work of someone else and then adulterate it. Seriously, if he is doing harm to your brand, nail em to the wall. This is something for the commercial attache at the embassy to handle, besides your attorneys. Hopefully you nail him for enough to pay for a Level 1 cert in beautiful Pretoria. Much nicer than those sad poser's in Durban.

If CrossFit wasn't registered in South Africa, then nobody is getting ripped off.

Let's at least try to be open-minded. I've read through the Faught's website twice. The next website anyone would go to after Faught's is CrossFit.com. He's providing more marketing for CrossFit.com than anyone else in South Africa.

Thanks Pelch! My time is going to suck now. heh

#93 - Re: Fees for training at CF gyms

I too train alone or with a fellow CFer (1-2 times a week). I am not lucky enough to have an affiliate close to my home. I do however eat up every chance I get to train at an affiliate when I travel. The coaching and correction you get from CF trainers is invaluable. Chances are there are flaws in your technique that you are not seeing at home (I know there are for me!)...The competitive atmosphere is also a plus and hard to mimic when training solo.

But not all CF Gyms are the same. You should drop and try them out and see where you fit...sign up for a month and see how it goes...

Good luck!

#98

Tim,

Will do!

love the new shirts. awesome.

In response to the post
I am a proud member of the Black Box and also happen to be trademark lawyer in NYC at one of the most highly ranked trademark boutique firms in the country (and I know Wilson has an amazing IP practice)
Coach is 100% correct when he says it could cost them hundreds of thousands of dollars chasing down every infringment .

But to better understand whether it makes sense to go after every one of these infringers one should understand the purpose behind the law. US Trademark law is set up to protect the consumer from confusion. US copyright law is set up to encourage artists of all kind to be prolific by giving them financial incentive to reap the benefits of their creations for many years. And patent law draws the line somewhere in the middle. That is-you can make money off of your original idea, but not for too long so that others can't compete or that you are costing the consumer a fortune.

The issue here is not really a copyright issue. It is a trademark issue.

In the US if you use a mark first for certain services-you acquire rights first. Even if someone applies to register that mark after you-they have to contend with your prior rights. But a federal registration gives the owner presumtive nationwide use. Therefore, if somene in the US who was not a licensed affiliate wanted to set up their own gym under a Crossfit name or even a name that was confusingly similar to Crossfit-such as Crossfight-they could not do so-even if Coach did not own a registration-because Coach has made nationwide use of the mark. That Coach has a US registration just makes it that much harder for infringers here.

However-fighting infringement abroad is not so easy. Many countries have their own different set of rules and often they are permitted --under the laws of that particular jurisdiction--to register marks that are direct infringments of registered US marks. And it costs a fortune to go after these people and the laws in those jurisdictions are not helpful.

As I deal primarily with US law, I am not very familiar with South African law, but as I can recall, basedd on the 1993 Act that was adopted there, the ambit of trade mark infringement has been greatly broadened so that infringement of rights granted under it now include protection of unregistered well known international trade marks-- that is marks which are well known in South Africa as being the well known international trade mark of a foreign proprietor.

Therefore, the rights residing in a well known trade mark are infringed by the unauthorised use of a mark which is a reproduction, imitation or translation of it in relation to goods or services which are identical or similar to those identified by the well known mark , and where the resulting use of such a mark is likely to cause confusion or deception.

I would imagine the law in South Africa is somewhat different than it is in the US as to what constitutes a "well known international trademark"-and I am sure the excellent lawyers at Wilson have already weighed the pros and cons of this fight.

At the end of the day one has to ask- what is the true concern here. If it is consumer confusion and people will actually be confused into believing that they are getting the crossfit program when the are not then --in a utopia where there are no legal fees and time is endless-- the site should be taken down and the fight over the registration should be fought to prevent these people from using the mark any further in a way to trade off of the goodwill built up in the Crossfit brand.
And by the way-at least in the US-simply putting a lousy disclaimer up on your site is generally NEVER enough to defend youself against a claim of consumer confusion. and is pretty tacky to boot.

Good luck Coach!

It is impossible for Mr. Faught to prove that he created this idea independently from CrossFit simply because of the name of his web site. The deliberate misspelling of his web site must indicate that he at least looked up CrossFit, saw that it was a web site and proceeded to take IP that didn't belong to him for his own use.

Regardless of whether or not CF had a trademark in South Africa Darryl needs to give credit where it is due. He should be paying CFHQ for the use of their name and IP or he should not be allowed to continue using CF IP; next thing you know, he will be trying to run seminars.

This Darryl dude is a dik.
he pritty much goes on with how he has ripped off CrossFit with everything, from the name to the exercise ect. it's like he is braging about it. i would encourage for everyone to go to his web page and leave a "CrossFit" messege.

Good luck coach, put this wanker out

WOOOOOOOOOOOOOO

i am so excited to see this one

i can do a pistol with 100lbs, so this will be a blast

I am still having difficulty downloading videos. Can somebody give a good, brief description of the pistol/single leg squat? Also, is it 10 per leg or 5 per leg totaling 10?

My immediate thought concerning 'The Man' and his ripoff website was "What a douchebag". Had to laugh when I saw many others with the same reaction. I want to question why this tool would go through the time and trouble to self-learn crossfit, recreate/copy the website and gym but being jaded as I am with not a lot of faith in humanity I already know the answer. Some people just don't care. *sigh* (Doesn't mean we shouldn't (legally) mop the floor with him though.)

this is my fav crossfit wanna be workout. good work
DF = Dumb F###

2 minutes Skipping
Crunches
Side Obliques
Reverse Crunches
2 minutes Skipping
Thrusters
Tricep Kickbacks
Pull Ups
2 minutes Skipping
Split Balance and Crunches
Kettlebell Bicep Curls
One-arm One-leg Dumbbell Rows
2 minutes skipping

Repeat programme twice

I checked out this guys site and it's a joke. Although he states he has 'adopted principles' from crossfit and he has his "own unique techniques", he has gone behind our backs and trained people in possibly the wrong techniques. I personally have not YET taken any of the valuable seminars, but I'm not opening my own gym either. I'm only concerned about my own technique and abilities...I think something seriously needs to be done about this.

Philip 107

I don't think Coach's problem is the Faught stealing the workouts or his program morphing into something better than CrossFit. CrossFit always feels like it's ready for something better to come along so it can change too and further define the definition of fitness. The problem is there's about 26 letters to choose from in the alphabet and this guy should arrange some of those letters in such a way that they DON'T spell "crossfit." If Faught were a cross-manufacturer or had a business where he re-sized necklaces to fit better (get it? Cross fit?) it wouldn't be a big deal. He's obviously trying to steal a name that other people worked hard on and he's obviously trying to do it to cause confusion and get a free bump in business through no sweat of his own.

And don't count on karma or "you don't get ahead when you cheat" or "he'll be exposed for the thief that he is." That doesn't always work. Lots of scoundrels do well.

This issue with Darryl should be settled offline... it'd be much easier and quicker that way.

In response to the post:

It's unfortunate we live in world where a two bit hack can sleep at night knowing he is deliberatly stealing another person's hard work. But, the real question is: What do you hope to gain by going after him? Does he deserve to be nailed and ruined? ABSOLUTELY!!! That's not the dilemma.

As coach mentioned (post #35), you could spend a lot of money and time going after every person infringing on your IP. After reading and re-reading his website, his workouts are a complete joke. Anyone off the street could confuse the real crossfit and this knock off artist. Do you want to protect the crossfit brand from being misrepresented? It would be difficult and exhausting to dispense justice on everyone who violated your hard work. Crossfit has an amazing certification and affiliation program/process. Should he be "encouraged" to be certified/affiliated? If he refuses, face litigation? (do you really want him as an affiliate anyway, considering what he is doing?

I think we, the loyal crossfit community, should do our part to take down this guy. Send them e-mails, let them know what they are doing is wrong, etc..

Thank you for allowing us to weigh in on your decision.

Coach please! as an affiliate I want to be invited to watch "The Man" and his staff if they ever show up to a certification. I would love to see them complete "Fight Gone Bad". Perhaps when they finish they can get a mannicure, wax and crank out some of those abdomen crunches.

Carter - thanks for "the programme" password (xfit0904)

Anybody who needs a laugh should log in. Hard to pick a favorite out of the 60 "training programmes" but #21 caught my eye with "Repeat as many times as possible for 45 minutes"

M/27/60kg - UK

Session I: 0600

Brand X Scaled - In between Porch and Pack
5 rounds for time of:
10 One legged squats, assisted + alternating
12 Ring dips
15 Pull-ups

18.59

Notes:

Usually do my own programming but todays WOD looked like far to much fun to miss ;)

Thanks to the very early post, I was like a wee kid going to bed on Xmas eve last night, knowing what awaits in the morning :D

Plus gave me a chance to include pistol and kipping 'skill work' within a metcon

Can do pistols - but not in that volume! So did them assisted with a doorframe.

I'm looking forward to working on my pullups! Getting better each time.

I'm not sure about international patent/copyright laws either. I know there are usually a lot of disputes not necessarily like this with china because they will steal your idea in a nanosecond, but this definitely seems like infringement, to someone who has filed just one patent.

This seems pretty obvious it is foreign crossfitters taking coaches ideas and passing them off as their own (crooked f*ckers) and it seems apparent in how they try to distance themselves, no?

You sir are a disgrace to South Africans all over the world.

Listen my man, just because SA is corrupt and rife with crime doesn't mean that its okay for you to steal and infringe on others hard work... regardless of what Mr. Mbeki says stealing is not acceptable.

Simply, there is some level of trust and decency that is required for a grassroots and open source movement like CrossFit to succeed in the face of marketing machines like 'The Perfect Pushup', 'Bowflex', and 'Atkins'.

It is not to late to correct your missteps, I would seriously consider retracting your mark application or if thats not possible transferring the registered owner to CrossFit/Greg Glassman? once the paperwork is completed. Even before that, I would recommend you redeem some SAA Voyager Miles and fly to the States and get Certified as a CrossFit trainer, while your here it might not be a bad idea to become a legitimate affiliate. Its certainly not a question of cash because I know what kind of money people in SA spend on their trainers monthly. Plus its not like your spending Zim Dollars ;)

Do us all a favor and take a lesson from Mark Shuttleworth, a fellow South African. He has taken Ubuntu (open source Linux) to the next level in a relatively short amount of time by embracing the community that built it, not by alienating it. He did not come out trying to monetize other people's charitable efforts and has since given back a fortune of great new things. Remember, you get out what you put in.

If none of this resonates with you... just be a good oke and kak and bataal.

Cheers boet.

I am a Hawaiian living in South Africa. I have been accepted to have an affiliate facility here in South Africa and I am honored to become part of this great community that Coach and so many other people have worked hard to grow and develop.

I am deeply upset and insulted by this Faught guy in Durban, South Africa. He is a joke by any standard. He is a prime example of how South Africa gets it wrong. They want to take something, literally take, and yet get it completely wrong. They teach half truths and an amalgam of crap.

Not only with Crossfit but as a BJJ practitioner I'm also insulted that he is trying to teach BJJ with a Blue Belt who has mainly Japanese jiu-jitsu experience.

The website is a joke, the methodology is a joke and as someone who really wants to grow the Crossfit model here in South Africa it really pisses me off.

Unfortunately, I'm not sure that there is anything we can do and I don't know if the courts here will care much less do anything.

I would love to help in any way possible to go after this guy.

Again I think Crossfit is a great thing and we are doing the genius of the model a diservice if we allow someone to bastardize and steal Crossfit.

Also if he trademarks Crossfit in South Africa where does that leave people like me who want to open legitimate CF Facilties?

#138 - Hey man! I think I ran into you at Glen's gym back in March! The one off Centre Road.

Any progress on finding a location in Sandton?

Coach, I hope ya'll are able to win this one. I am hoping to start up a legitimate crossfit facility in Afghanistan eventually (after I become certified) and this looks troubling. Not like they care much for copyrights here anyways.

Hey yeah that's me. Yes, we found a place in the Sandton area but it is quite small. We should be up and running in July with the website linked toe main site and everything.

we would love to start with a big space but we are starting as we can and will grow as we can.

And you? Are you coming back? I'd still love to chat.

Steven #138,

That is exactly my concern. It's also at the core of my moral, ethical, and legal obligation to all of the affiliates.

My friend Phil Mancini would more quickly understand were it expressed in terms of someone stealing my name, DOB, and SS#. There is no moral, ethical, or legal difference. Had I a choice of having my name/DOB/SS# taken or "CrossFit" the choice would be very, very easy. Take my personal identity not my business identity. One theft creates contestable debt the other takes food out of affiliates' mouths.

I want to share with you all that the pressure you've brought to bear and the resultant search engine "awareness" of this man's larceny saves this small mom and pop a fortune in legal fees, and in the final analysis you're more effective and efficient than high priced lawyers who are fundamentally paralyzed when a miscreant like "The Man" thumbs his nose at them and hides behind a legal system awash in corruption and at risk of collapse.

Not pursuing this matter has been interpreted by courts as evidence for a de facto quit claim on the trademark. Inadequate defense of license has been grounds for loss of licensing rights. We fight for this thing or we're giving it away. There are 600 good men and women and thousands of trainers who have committed their resources, time, and lives to this movement. I'll not look the other way while someone takes it from them. Not anywhere. Not ever.

Thank You, everyone. I'll spend my entire life trying to earn and keep your friendship and support.

This plagiarist deserves nothing less than his site hacked and shut down. Followed by a visit from B J Penn and the IceMan to serve them notice of closure. If thats not possible, an arrangement for the President to consider Darryl an alternative to Ahmadinejad for a surgical strike after his punters have gone home for the evening?

Alternatively, ignore him and just let his despicable unprofessional attitude undermine his practice, maybe he'll go back to the hole from whence he came?

;)

On a serious note, initially I thought this guys site was a parody, the whole thing looks like a complete joke!

Looking at the SouthAfrican's programmes, whatever, they are not that good. They are hodgepodged together, they will tire you out but come on they are random hodgepodge. Looking forward to three good functional movements tomorrow.

Done with intensity.

It's only 11:20 pm and already the first Google entry for Darryl Faught is our outing him as a thief. His acts have created a permanent digital edifice to his brazenness and appalling dishonesty. He may not be capable in his lifetime of achieving more noteworthy works to surpass this personal blight. He's earned it. It fits him well.

And what this community has done in just a few hours is likely to have saved tens of thousands of dollars or more. Maybe much, much, more.

You're, each and everyone of you, part of a whole new world of IP defense. Crooks depend on poorly distributed networks. They f&^% a bunch of people over and move on to the next town. What they cannot endure is for knowledge of their deeds to follow them wherever they go. What they cannot suffer is the light of day shined on their character and habits for anyone and everyone to see.

Again, thanks.

I wouldn't even want this person to get certified. Would most of you? The thing that really struck me about the Crossfit methodology and the personalities that are at the fore front of the movement is a great sense of truth, and integrity, and no bullshit, down to earth, makes a great deal of sense "realness".

The people's character involved in CF were as impressive to me as the genius of the method.

This person has already shown himself as lacking integrity, transperancy, or any ethics whatsoever.

On the BJJ front as well. No one is allowed to teach BJJ until you are at least a Purple belt and only if your instructor gives you permission and you are in the supervision of a black belt's organisation.

A blue belt cannot have an academy!!

On every front this guy is lacking in character!

Outstanding as always Coach.

Coach,

I just hope that we can get this thing rolling legitimately in South Africa, grow it proper and do you proud!

Few months ago I quit smoking. I am not total couch potato, but close, especially comparing to some people here.

So, I recently started with CF, and as someone mentioned here, I look forward to my WOD every morning. Just as I used to wake up and look forward to first smoke.

Funny thing.. is CF addictive?

Wow, I got up early to do my little bit and I'm still in the #150's.

Another fun one to play with. In case you are in doubt this should be a pretty hard and fast one. I would suggest scaling to make sure you finish in no more than 25 mins.

10 one legged squats each round so 5 left, 5 right. The intent is that you alternate legs each rep but which ever way you choose get the job done.

If you can't do a one-legged squat (yes, it's called a pistol too) then the easiest modification is to grab hold of a sturdy upright to hang onto as you sink down. Alternatively stand on a tall box and let your other leg hang down.

Adrian Bozman demonstrates both these progressions in a recent CFJ video. Clips from this vid were posted a month or so ago and the links can be found in the Exercise and Demo Section (look for Pistols)

Ring dips - if you don't have access to rings or aren't up to ring dips just yet the prescribed sub is 3x bar dips. Harsh stuff but once you've tried ring dips for the first time you will know why. If that's too much for you, then scale just like everything else.

Pull-ups - kip. Nuff said

Cheers, kempie

personally I wouldn't want this guy to be an affiliate would most of you?

When I was first introduced to CF the methodology blew me away in it's truth and effectiveness.

Another thing that kept me around was not just the WOD's but the people who were leading the way and the integrity, and character they displayed.

This guy obviously has no character and integrity whatsoever so even if he gets certified and starts to teach the right stuff his character, integrity, transperency, and morality are all aready in question in a big way.

I am South African, and I am highly disturbed at what this Darryl guy has done! Can't believe he has stooped so low, just to make a bit of money for himself.

I myself have considered opening up a CrossFit Facility, but have gone through the appropriate channels to find out what the procedures are to do it, not only lawfully but ethically.

It is a case of some guy, unable to create a reputation for himself, that he has to use someone elses to get ahead.

I would love to be able to attend a CrossFit Cert. but due to the distance to travel to US, it's a bit difficult right now, but definately in the future.

I believe Steve from FightFit.co.za has been granted affiliateship. That's great! There is definately a market for it in South Africa, but things need to be done correctly and through the right channels. (Even if this takes a little longer to get people certified on this side)

How many participants do we need here to make it worthwhile to get Coach here in South Africa? Maybe then we can go visit "The Man" and see what he has to say...

Neil

I'm a South African living in SA and I think you should go after this guy legally. I have been doing CF for almost a year now and have become addicted. Although I've been trying to spread the word around here, if this guy is seriously trying to crib CF and not pay his dues then you should go after him. I hope you are successful and I can only with you luck.

Nick

So I was meandering "The Man's" site for a good laugh and have a question. What's a "Behind the Back Deadlift"? Seems like not really a deadlift at all and also seems like some injury's waiting to happen.

Does anyone have some suggestions for where to buy a cheap set of rings?

Or I could make them, either way.

Coach, you are a classy man. Long live Glassman!!!

Unfuckwithable....

Sweet t-shirts

What #153 - another nick k? I may have to sue you for infringement of copyright!!

Heavy legs today
Back squat
DB lunges
Curls/extension
Calf rehab stuff

Coach - don't sweat it. He'll fall by the wayside, and anyone with an ounce of sense will know he's full of c***.

What a bunch of fakes and loosers. If they are so unassociated with CrossFit then how come the only use info from the journals to talk about what crossfit is.

Well a couple things that makes them stand out is the sweet crossover crunch and what appears to be a pretty cool ab thing she is doing dips on. So they have that going for them. Along with having an adult through a child around kickboxing.

I hope they go down and down hard!

Oh and the WOD looks sweet today.

Oh and #158 why are you doing extensions and curls? Cut those out of the workout and you will be a lot better off. No need to isolate muscle groups and risk injury. Besides you never use those muscles by themselves anyway so why would you train them that way?

Hope the rehab is going well though. Nothing worse then having an injury keeping you down.

Chad

I would figure his hair-do and the barbed wire tattoo would be enough for people not to pay attention to him...

As Rx'd

28:36

Really tough after 2nd round. But, I stuck with it and finished. Next time will be easier.

14:28

ATA pistols with right leg, close to ATA with left. The collasped left ankle definitely sets it's limits. No breaks during sets.

Ring dips with full extension and rings turned out at support. 2-4 breaks as needed except during first set of 12.

Kipping pullups, no breaks.

m/29/5'10"/154lbs

Subbed 36 parallel dips for the 12 ring dips.

Left knee definitely weaker than the right as I couldn't get my left thigh down to parallel with the ground without falling over.

54:18 (ow my triceps)

Sorry to post twice, but I had a look at the DF website. Coach, there really is nothing to worry about. Their martial arts pictures are pretty uninspiring as well - why you would advertise BJJ with a heavy bag workout, I have no idea. Aliveness anyone? In addition, the kickboxing shows low kicks only and the techniques look like they've been adopted from Muay Thai (not necessarily a bad thing, as Thai boxers certainly pack a wallop, but not kickboxing per se).

Imitation, they say, is the sincerest form of flattery.

the 'original' Nick K :)

#160 Chad - I should hang my head in shame - but there is a reason for the leg curls. I pulled a hammy years ago in TKD, and am absolutely paranoid about it happening again. The curls were an important part of rehabing it and I've stuck with them ever since. I do them when I'm in the gym. At home I do straight leg deadlifts, which is a more functional movement. I do the extensions for something to do between the curls (the machines are next to each other). It also helps with the patella tracking problem in my right leg. Sigh - I'm orthopaedically challenged! And thank you for the comments re my ankle tendinosis rehab - I'm doing ecentric loading, and it has really, really helped. I'll be back in the ring in a week or two after a 3 month lay off.

Nice One.........

7 - rd's

10 pistols
12 ring dips
15 pull ups

16:00 dead on

tough, but think i oucld of gone a little harder.....

Faught is clearly stealing from CrossFit.com and goes completely overboard to state that he is not connected in any way with CrossFit.com. This is outrageous and hopefully there is legal recourse to stop this infringement.

I'm anxious for MacDougald to weigh in.

CFWU X3 (-pu,-dips, +pushu)
Time 12 min 2 sec

5 rnds for time

8 assisted one legged squats, alternating
10 bench dips
12 jumping pushu

time 16 min 5 sec

total time 28 min 7 sec

40/m/176cm/71kg

As rx'd

16:16

(Splits: 1:26, 1:53, 2:02, 3:04, 2:41, 2:43, 2:28)

That's a lot of ringdips! Pistols felt easy, had to break up ringdips after round 2 and pullups after round 3. I think I've done 16 ringdips in round 4. Tried kipping ringdips towards the end, but couldn't figure out how to do them effectively.

Coach, I like those new workouts, thank you.

I bet tomorrow we'll run 10k.

51/M/175

Assisted 1 leg squat x 10 (chair)
Ring Dips x 12
Pull-ups x 15

19:01

18:10... not Rx, but close:

Pistols with PVC for support and balance -- not much weight on the PVC, but I'm not flexible enough to go as low as I probably should. I'd like to see some video of that.

Kipping ring dips

Pullups Rx, all unbroken until set 7 when I had issues with my rhythm

M/36/150
as rx'd

13:00

Already feeling it!

13:18 as Rx'd

38/m/239

jumping pull ups
2 x1 dips
27:48

33/M/188

as rx'd
16:13

age 42
bwt 210#
7 rnds for time:
10 one legged squats (each leg)
36 dips
15 pullups
time: 29:25

7 Rounds of:

10 Pistols halfway down. (1st time trying these)
24 Regular Dips
15 Jumping pullups

37:19

Hey Coach

I've got one of these mobs over here as well using the name CrossFit. They aren't as blatent as this loser in SA, but are still in breach of the trademark. I advised CrossFit HQ about this when I affiliated, but haven't heard anything since. That said, I do understand we have to choose our fights.

Looking forward to the Cert in Sydney and maybe one out West at the Regiment. I'm hoping you'll be on the plane Coach.

Good luck with the SA arsewipe.

24:55

40/M/186

27:45

Had to use pole assist with pistols. As usual, pull-ups slowed me down the most. Did I mention how much I hate (and suck at) metcon?

m/29/205/5'10

28:18

subbed wobbly pistols
jumping ring dips
last two round subbed jumping pull ups

To All,

Great video from Crossfit Camp Pendleton. I will be sharing it with others.

On another note, remember the trial that Coach put on the website for people to check out.

The judge has suspended the trial. Please see the following post:

http://apnews.myway.com/article/20080612/D918EA180.html

Pretty interesting...

Anyways, I have been working like crazy. I asked for some telecommuting time today so that I can stop spending 3.5 hours in the car every day to get to work as long as a road that leads directly to work has been shut down.

I will try to get in at least the CF WU and a good WOD.

Stuart

I am busy over a boiling cauldron, brewing up a special met-con packed tabata gone bad curse for Darryl "The Man" Faught.

When the timer goes "ding", Faught's life will turn to pure shyte. Plague. Pestilence. Boils. Sores. Rain of Toads. Training injuries for himself and every one of his clients. His dog will contract rabies and bite him. His wife will nag. She'll grow facial hair. She'll publicly expose him for being the worst lover ever. Night after tormented night, Darryl will begin to dream of having sexual reassignment surgery. By day, Darryl's voice will raise, his junk will shrink, and he'll grow moobies. He'll be publicly exposed as a theif and fraud. His children will request to be sent to an orphanage rather than acknowledge him as their parent. EVERY CRAPPY THING HE'S EVER DONE WILL BE EXPOSED BEFORE THOSE HE LOVES. There will be absolutely no reason for him to continue to live, and he'll whole heartedly agree. We'll soon hear that the neighbors, having not seen Darryl in a few days and complaining of the smell, shall find Darryl's head in the oven. The neighbors will laugh. Nobody will care.

I'm stirring the bubbling brew, and adding a tincture of eye of newt. It won't be long now...

A personal Armegeddon is on its way to South Africa. just for you, Darryl. May you reap all the painful benefits of stealing from Coach that you so richly deserve.

3,2,1 Go!

"After returning to South Africa during 2000, he worked as a Personal Trainer at a number of the major health and fitness centres/clubs.
He became the top Personal Trainer at each one!"

If this guy's such a big shot Crossfit Trainer, invite him to the CF Games and let Jolie and the rest of the women smoke him. In my limited understanding of international law, I assume that will not have any actual impact on the legal issues at hand, it would just be great to see.

WOD
1 legged squats were wobbly at best--something to work on

15:32

21min, first 2 sets regular pullups, last five jumps. Dips on forklift blades, I don't have rings, New to the game, 3rd workout. WOOooo I'm breathless.

Whew...go to bed early and look what crops up! I deep sixed a post that in effect said "channel what you think Spider Chick would do" and look who came to visit. Don't mess with that woman!

Coach (no surprise) gets to the heart of the issue when he points out that it is the danger that legit affiliates might be prevented from using the CF name, brand, etc. that is the greatest risk and the reason to fight this type of insult. Unlike a previous discussion about another trainer "name" who sought to claim "ownership" or "discovery rights" to the CF concepts (IP), this battle is a pure and simple one in the arena of business. It is about the right to use a brand, control of the image of the brand, and the right to garner a business advantage through the use of the brand. To a somewhat lesser degree (since the funds that travel to HQ from a single affiliate are small) it is also about the right to charge for the use of the brand.

I'm afraid that none of us is likely to be able to win the trademark ownership battle for Coach, but it is readily apparent that the CF community may be able to make it so unpalatable to stay in the fight that "The Man" opts to concede.

Dude, Spider Chick sends chocolate goodies to SFO and other CF'ers all over the planet. Her web extends to the four corners of the globe.

Be afraid...be very afraid...

Yikes!!!! The Spider is angry!!!! The whole world waits!!! Go get him, Chick!!!!

BTW... What's with the bright red glow surrounding "the Man" in his picture? Must be from too much waxing.

tim p_az

Thank you for the awesome link on pistol progressions. This is going to be fun........

I needed a lot of help keeping balanced on the one legged squats and I did the dips on bars I don't have rings. Besides that as Rx'ed

17:17

I'm Nik from comment#185, I'm 42 M 160to170 lbs

OLS holding sqt rack...31:16

31/m/170

oliptical for 5 mins/ warmup

7 rounds

one leg squatsx10
dipsx36
pull upsx15

23:00

Hey Coach,

Glad to see that this comment string alone has already ranked second on Google to Darryl Faughts website when you search "crossfit south africa".

Reproducing it on a separate page with a header like "Darryl Faught not approved by CrossFit" and some text followed by this excellent comment string and links should push that page up above his in the ranking so that people see that first.

You guys have an awesome team on the web front so they probably already have plans to do this or something like it. Let us all know if we can help out on in that respect to expose this guy - judging by the posts the entire community is chopmping at the bit to back you up on this.

Excellent comments on the legal front as well about protecting the integrity of the CrossFit trademark.

Used a ring for support on OLS, otherwise as Rxed in 15:50.

Smoker!

Cheers, kempie

M/25/237/73"

as rxed except that the pullups from round 3 on were on a gravitron with 80-110# of counterweight. Pistols beat me like a rented mule too...

28:36

24/m/160

kept my hand on a pole for balance on squats (didn't pull myself up). Also, most of the dips were jumping ring rips because I SUCK at dips.

20:18

Can someone help me out here?

With alternating single leg squats, should you do 10 with one leg and 10 with the other, or should you alternate after each rep for a total of 20?

M/47/6'/185

7 Rnds

10 Pistols assisted with stretch cord
36 Dips
15 Ugly Pullups
19:37

1,000 yd swim
1 Hour Spin

Since my old rugby buddy, Fearless Frank Faulk, has asked for it, I will chime in.

We have the leading RSA trademark and copyright law firm, Adams & Adams, getting ready to oppose Mr. Faught's trademark applications in SA. The real CrossFit will have to prove that he stole the name, and, wonder of wonders, he has conveniently admitted everything we need to prove right there on his own website. So, we are hopeful that the legal process will eventually give the real CrossFit the trademark rights in the Republic of South Africa.

In the meantime, it's obvious that Mr. Faught's momma didn't raise him right, and we can take solace in the thought that very soon, if not right now, he will be wishing he never heard of CrossFit.

Hi Coach

Since we are on the topic, I was wondering if these guys -

http://conkerfitness.com/index.html

- were crossfit affiliates. I didn't see them listed on the affiliate list. Their website does not conform to CF specs, but they do use the CF name liberally and quote directly from the CF manifesto.

M/39/185

It would have been SO much easier and rewarding to simply join the CrossFit family, but now you've gone and done it, Darryl. Like the t-shirts say, CrossFit and CrossFitters are unfuckwithable.

Today's WOD:
Subbing regular dips at 3 for 1 and using a rail to help balance on the pistols, 32:20.

A disappointing time, to be sure, but it was 32:20 of intense sustained work.

More better faster

Just want to chime in on the d-bag in South Africa. I personally sent him a short email letting him know I don't appreciate what he is doing. What an idiot.

Coach,
You or someone on your staff is a research machine. How did you find this?

m/36/165

5 rounds
15:49

south african dude sucks and will get what's coming to him.

#93- Brenden

I posted a few days ago an answer to your post. Where I work I have no access to CF gyms or coaches. The gym where I workout is also not set up for CF-type workouts. Nevertheless, I did pay Eva T and Annie for personal coaching in Feb (I flew to Cali and visited Santa Cruz). The techniques and tips I learned were invaluable and I apply them (especially deadlift techniques) to my workouts. A certification or some 1 on 1 coaching is deff worthy. Now paying for a monthly affiliate, thats up to you and your personal spending habits, but like me and likely thousnads of others, your technique ability will improve. How much is your fitness worth?

I hope you bury this guy!! Deplorable and chicken sh$%. If you need any pettitions signed, let me know. I'd love to help.

Darren
Blyth, ON, Canada

I guess every day can't be a PR...

Sucked today. Low energy. Still a little sore from Sunday's tough 50K...

Got through 5 rounds of:

20 squats
18 dips
15 pullups --- all kinds of modifications to get it done.

time dictated I leave, but I was truly spent.

We'll get'em next time - Cheers!

Christian

bw 165

pistols to small box
subed reg disp for ring dips

14:05

A little cynical, but I could care less for anything having to do with South Africa. Foreigners are always trying to steal ideas and make them their own.

Re dork from S.A.:

Are you kidding me? Crossover crunches? Medicine ball tosses? Warm up on the treadmill? Do they even break a sweat?

Re Today's Workout...
This is going to be fun... I still can't straighten my arm from all those push ups/pull ups on Sunday...

3,2,1 go :)

I suffer from this disease and one of the side affects is intolerance towards stupidity. I really hate it when I do something stupid, but when someone does something stupid that affects my life, well, I feel like Bass Rutten in the Maxim video of his.

How much effort would it have taken for this guy in South Africa to 1) practice CrossFit on his own enough to become familiar with the entire process, and 2) then sign up and attend a Cert? Much less effort than stealing from our beloved Coach, that's for sure.

Ugh, it gagged me to see that there is a nail specialist there. WTF!? That's just plain insulting. What's next? Bikini wax? "Hmm, I think I'll get a Brazilian before today's Fran..." Eeek! On better thought, I think it best to avoid this guy's 'gym' all together. Survival of the fittest, so let them 'challenge' a REAL CrossFit and see where it goes.

On another note, it might be a pain in the butt for Coach to arrange the setup, but I would be willing to pay for site access instead of CrossFit.com being avialable for free. I understand fully that Coach is the least selfish person by providing such an enriching service to man and womankind, but jackals being jackals, there's no reason to allow them to steal his stuff.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Coach-

I am currently in the process of becoming a proud affiliate of CrossFit, and although it is not a matter of livelihood for me(more of a passion), I sincerely appreciate the effort you have clearly put forth protecting those of us that have invested time, money, blood, sweat, and tears into the CrossFit philosophy.

This comments page should serve as absolute evidence that what you have offered(CF) to anyone willing to open their eyes, is a truly beneficial and rewarding lifestyle. It is also abundantly obvious that all involved will protect and preserve this lifestyle, not only for us, but more importantly, for you.
Thanks!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

CFWU
situps 10 degrees below horizontal
90# assist on pullups and dips

WOD
4 rounds:
10 one-legged squats (holding on for balance on rounds 2-4)
12 dips, 100# assist (bench dips round 2)
15 pullups, 100# assist (reverse grip, standing at bottom round 2)

15:03

12:49 as Rx'd - was shooting for < 2:00/round

The pullups were actually the hard part for a change. My hands are a little sore from the heavy DLs yesterday.

Fast and furious workout - I liked it!

#57 and #66 - ditto. You beat me to it.

And I loved reading Coach's #142 - that pretty much sums it up.

I can't believe that anyone who would spend the time to learn CrossFit methodologies wouldn't just pony up for a Cert and do it right. If you're going to make a business out of it, you're spending a bunch as it is... get a solid foundation, or stay in your basement.

Coach, and those in the know... tell us if there is anything else we can be doing to ensure that the honor and integrity of CrossFit is duly preserved.

Thoughts in the hopper around #190...

1 rd CFWU (minus dips & pull-ups)
3 rds for time of
8 assisted one-legged squats holding the p-u upright
10 bench dips
12 pull-ups (which are ALWAYS the killers for me)
13:44

Did three rounds, 10:00 min

Been CrossFitting for about 6 months now and it kicks my ass every time! Theres just someing bout those kipping pull ups that keep me coming back for more!!!

Today's WOD 19.57 (no modifications)

Paul M/38YOA/5'8"/179
22:22 elbow is still giving me grief but I am driving on with working out. Sick and tired of letting it get the best of me.
Hello to all of the Crossfitters in Mosul.
Cheers

Age=28
BW=185

5 Rounds with 25 lb weighted vest.

13:22 mins.

Let's flood the idiot's mailbox! 3.2.1..Go!

m/25/200/6'4

Needed a box to balance for the 1 leg squats, but otherwise as rx'ed. Touching the ground with my butt was deeply upsetting on so many levels....

Dustin: 18:30

The Keith: 21:10

Crossfit lick my balls!!!!!!

so is this 5 per leg or 10 per leg? I think I will do 36 dips instead of the ring dips that should be comparable right? no rings yet.

M/45/154

14:47 as rx'd. Alot tougher than it looks.

Now that we have outranked him on Google with this thread, goal number 2 should be to pump up Stephen's Affiliate for the true CrossFit South Africa. As someone with few to no technical skills, I'll it to the experts to figure out the best way to accomplish this.

In an ideal world, CF SA pops up first claiming to be the only CF Affiliate (and maybe pointng out pretenders), this thread pops up second, and our friend's body waxing salon pops up third.

m/29/5'10"/162

as rx'd
39'37"

Coach-
I'm not IP savvy. Should we stop hitting on the Faught website in order for it to loose Google ratings?

Perhaps just directions on how to contact this tool will do?

Cell: 084 5 123 123

tracey@crossfit.co.za

Gate 8
Greyville Racecourse
Avendale Road

I love you, Coach. Respect and Honor.
-Karen

I found his idea (to steal the name of the program) to be offensive, and the before and after pictures to be funny. This guys a joke.

Anybody else think that he may have done all that expecting the trademark to be purchased from him? Perhaps he thinks the real crossfit will be so concerned that he will be paid off. Money makes the world go 'round...at least to A$$ holes like this guy.

Does a round of 10 pistols mean 10 per leg or 5 per leg?

Thanks for your response.

3-2-1 Go! - get that piece of sh*t in SA

18:10

as rx'd

M/ 34/ 134 lbs/ 5'-6"
As Required: 9:06
R. 1: 1:18
R. 2: 1:22
R. 3: 1:17
R. 4: 1:17
R. 5: 1:16
R. 6: 1:17
R. 7: 1:19
total: 9:06
All sets unbroken. I took about 90 secs break in between all rouds with a little more before the last round... I was starting to feel it and I had enough time to just take an additional 30 secs. to be ready for a last hard effort. I was starting to feel yesterday's 10 rounds of 12 burpees and 12 pullups when I was doing my pullups and since that was the last leg, I had to push through mentally more than anything. I was more tight in my back and a little sore, but no thang. I was trying to kind of do the butterfly pullups yesterday and today... if you're not going for a ton of reps, the speed advantage in the butterfly is really great.. they are a lot faster than the traditional kipping pullups.
Keep on keepin on.

p.s. Good luck Coach and fellow CrossFitters and affiliates. I am a believer in hard work and ethics but not naive to the corruption and dishonesty and all the advantages that are gained in those endeavors as well. I have to put my faith in the good fight and to the fact that CrossFit has been around for quite some time now. Whatever happens, this thing, that we call now CrossFit is still as potent regardless of the nomenclature or marketability of our titles. We are pursuing health and balance, healthy competitiveness, intensity, fierce hard work and personal and community growth. This thing has benefitted us as individuals as well as our society as a whole in that the ellite people who serve to protect and serve and help us as a whole have been made better to do that via the use of Crossfit and that can't be taken away. I would approach this test, as a tabata type of work. In that I mean that you'll have spurts of intesity and that will probably follow periods of rest, and I think that the system usually beats people down, but since you're so passionate, and you and I and everyone here knows that you're on the right side, that you'll push through the tenations battle and prove your position and will eventually end up victorious. Best of Luck and fight the good fight.

thier clowns

M/24/170

As Rx'd
Pistols were a bit shaky, but got them done.

19:00

Wooh, as allways tough as sh*t

34:45 give or take one minute.

This was a workout with three of my biggest weaknesses. Well, I killed two of them. The first round I was able to do three consecutive one legged squat. The last round I did five. My first round of dips was broken into 5-5-4-1. My last one was 9-3. : ) I'm Happy. Now food, then a bit of rest, then todays CFE, then going out getting drunk : )

wow i think i left my muscles at home today

23:31

dips were horrible with my heavy butt, i am working on that.
yesterday was one full week with cf and zone.

A CrossFit win. I was the oldest and largest competitor today at the Navy Personnel Command Olympics dead hang pullup event, but was able to crank out 18 legal (2 DQ'ed!) PU to tie for third. In the 'pullup off' I went first and surprised myself with 17 more - the other guy, half my age, quipped, 'he's won already.' He went to the bar but only did five. So I got to walk into work today with a completely dorky plastic bronze medal hanging around my neck, and an equally dorky smile. 18 months ago I could do a grand total of 4 pullups, and hanging at full extension from my hand hurt my shoulders.

Medaling thing is symbollic to me of a nearly unimaginable accomplishment, with a reasonable daily committment of time, of giving myself peak fitness, loving the process, and finding a way to make it a family affair (vice something that takes me away from them). Friggin' awesome.

Next year ... 25 and the gold.

Paul

Simply stunning that Fraught lacks the creativity to come up with an original name for his programming. Such an easy solution to a problem that didn't need to exist. I've come to expect despicable from the world, but I never ceased to be amazed by the depths to which stupid can be plumbed.

27/f/140

31:22

Too soon after breakfast. Super slow today. A lot of time spent going between stations. No rings at gym so subbed 2 for 1 reg. dips....wish I'd had the rings.

South Africans are notorious for copying product and/or trademarking brands. That's how they roll, and perhaps stems from decades as a "pariah" state.

I was shocked to see trainers at a Gold's Gym in NoVA yesterday doing some Crossfit-style moves: thrusters with one client, and dumbbell swings with another.

33:33 doing 3:1 bar dips sub.... pistols were weird, not sure i did them that well

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Nic-28/175
WOD as rx'd, used a dynamax ball at the bottom of the pistol
16:11

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

I just wanted to say how thankful I am that I found Crossfit. I had been lifting for years but never really got anywhere. I did "Barbara Lite" in late March (10 pullups, 20 pushups, 30 crunches, and 40 squats with 3 minutes of rest, for 5 sets) in 15:10 of work time. I did it yesterday in 12:05. This system works!

M/19/6'4"/~175#

Shoulder Press
75 x 5/ 80 x 5/ 85 x 5/ 90 x 3/ 90 x 2/

WOD:
10 step-ups on bench with 25lb weight in both hands.
12 bar dips
15 Jumping pull-ups

~~~22:50~~~

May 1st could barely do 1 dip... able to do sets of 5 now. Pull-ups im still weak at... And pistols I just can't do.

29:31
Subbed 36 dips for the 12 ring dips.

My goodness. Props to those that finished sub 15 minutes!

165/29/m/5.9

M/52/179
Those one legged squats are difficult...need to practice lots more on the balance aspect.
7 Rounds:
10 one-leg squats
23 dips (no rings)
15 pull-ups
= 16:27

Comment #241 - Posted by: Dave at June 12, 2008 8:04 AM

I know what you mean, but keep in mind that we don't "own" dumbbell swings or thrusters, or even mixed modal conditioning.

Seriously, that would be awesome. CrossFit Games him....he wins and he gets to keep the name.

Or just punch him in the face.

WU- 5 minutes of jump rope
dips using a chair
pistols holding a column for balance
jumping pu's 3-2x4's
33:17
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Coach,

Open market and open forums will destroy IP thieves such as this guy in SA. Your system is so superior to anything else available that the difference mandates rejection of the other offerings.

13:17 for the Bangor Shipmate.
Had to sub reg dips for ring dips though.

M/29/5'6"/145

"The Man"...uh-huh - what a douche bag!

150lbs.

Rx'd - 8:30

I have some good callus rips going on (previous workouts) so the pullups were kind of tough but got through it.

Scaled workout to 5 rounds due to limited time.

M/40/5'11"/175

28:27 (used 2 trees to help with balance on pistols)

F/38/5'6"/140

21:30 (used 2 trees to help with balance on pistols; modified dips, heels propped on barrel; 8 chin-ups and 7 jump pull-ups each round)

But everyone failed to pick up on the key differentiator...

this guy's gym offers acrylic nail maintenance, manicures and pedicures, waxing, massaging, and slimming treatments!!!

Wow, I'm moving to South Africa!

You're a good guy Coach.

The community you've created is well beyond anything else I've experienced.

Faught will try to steal the name, and he will fail.

Enough said.

Comment to post #165.....

In reference to your knee issue. Try focusing on doing some squats with your knee together. This will engage the inner thigh and help control the tracking issue. Also, IT band..use a foam roller and work on getting that bad boy to relax.

Also remember, a pulled hamstring doesn't always mean a hamstring issue. We compensate when we have strength imbalances. You problem is probably related to your hip or quad on the opposite side of your body. Give it a try and see if the opposite side is tight and or weak.

#122 - Michelle,

Your explanation of the legal process is concise and well put. This is just one more area which leaves me in awe of your skills.

Re: Darryl Faught

He's a crook and liar(and a bad one at that). I don't know who his clientele are but I'm sure they're not benefitting as well as if they were going to a CF affiliate.

Also, from his list of workouts:

"# 25 x Chin Ups (Girls jump)"

I'd like to see Eva, Nicole, or Annie go over and show him what Crossfit is all about.

Coach,
To maybe save time and money, have the website shut down instead. At least this way, they will not be able to attract any new attention or potential clients.
Did some quick digging on his site.
His website registrant is UniForm Association. http://co.za. A quick WHOIS, shows his account past due!!
http://co.za/cgi-bin/whois.sh?Domain=crossfit&Enter=Enter
This link also provides a full mailing address. Might be useful.
I'm more than sure your lawyers have told you about the potential of sending a cease and desist letter under the Digital Millennium Copyright Act of 1998 (the "DMCA"), codified at 17 U.S.C. § 512, to the ISP and domain name register.

20:45

Pistols I was using a bar to hold onto

18:50 Done at work at 6:15 after night shift. Could have gone a little harder, body not quite awake for it but did it nuntheless. Pistols with hands on wall for support on first 5 rnds., then found a little balance for the last 2.

m/38/195
13:47
7x
10 alt one leg squats
12 ring dips
15 pull ups (3 rounds butterfly pull ups, 4 rounds kipping)

made up DL WOD, details there.

ck

5'10"/165lbs/21/Male
12:17 Had to have my butt hit a bench to do the pistols.

24:58 - Did the pistols holding 10 lbs. in each hand.

14:39

not bad considering I was on the ambulance last night. Did my sand running after, ten 1 minute sets, alternating hard and soft sand.

Did the WOD this morning, but needed some clarification and didn't have means or time to post. 10 one-legged squats, alternating? So squat with one leg then the other?
I did the first set this way, felt silly and then did 5 with one and 5 with the other. Or should I have done 10 of each? BTW, I did them assisted.

Sorry if this is a silly question.

M/48/153

One-legged squats, done on bench with hanging leg, broomstick for balance.

65# push press

PU

23:25

Congrats to Apolloswabbie!

One legged squats were horrible form. Subbed bench dips. Pull ups on rings.

7 rounds in 21:27

what is the "crossfit warmup"? is it in writing on the site somewhere? i cant watch videos where i am.

Coach,
I just read your #35 comment and immediately scrolled down so I could write a response so if somebody else already said this I'm sorry but...If your legal costs are so great I'm sure that all of the crossfitters who have been using and enjoying your FREE advice and workouts would be more than happy to pony up a few bucks. Just let me know where to send the check.....

M/45/6'/170/7500'

Pistols (stripper style), ring dips, pullups
21:21

Great job Apolloswabbie, way to "hang" in there.

It is disturbing to read of another CrossFit ripoff.

The following link of Darryl Faught, http://www.crossfit.co.za/xfit0904.html, in my mind shows an egregious lack of knowledge of CrossFit principles as I understand them. The pogrammes are fraught (somewhat punny, no? :-) ) with the idea that a long, low intensity workout is a good workout.

It is NOT, as a previous writer mentioned, equivalent to the GymJones brouhaha. Mark Twit at least attended a CrossFit cert and was an active member of the discussion board before he decided to do a Lucifer and become a "fallen angel".

On a much happier note, the results of yesterday's deadlift workout are as follows:

275lb x3
295lb x3
315lb x1
275lb x3
275lb x3
275lb x3

I wish I could do this one, but my elite II rings have been on "back order" for nearly a month now. Since crossfit has gained momentum, it's hard to find 2 pood kettlebells in certian places too...
bah.

Fry him, just like that "ForgeFit" chowder head.

A small success. "The Man" has removed the Facebook group "Crossfit (sic) SA Rocks", after it was inundated with posts from CF'rs. I also took the liberty of contacting all the members of the group to share my opinion with them. You can continue to let folks who know "The Man" what you think here:

http://www.facebook.com/friends/?id=526374156

Wow -- what an impressive display of the power of a community.

This concern and caring -- from the newest members all the way to the head of the CF family -- are what makes CrossFit more powerful than a thousand globo-gyms.

Thank you, Coach, for fighting the good fight for the affiliates and also for those who someday dream of joining our ranks. Hold steady on the line. We will prevail.

Coach,
As tough as this might personally be for you at this point; I would travel the high road one final time and give this sod his last chance to come clean. Offer him a chance to affiliate the proper way and speak to him personally over the phone about it (if you haven't already). This, in my mind, is his last chance to save himself the personal embarrasment that will come out of all of this. I am sure he is or has already formulated several responses to his friends and clients on how you are wrong and he is right and there isn't a thing that you can do about it. That alone makes him guilty. Lord knows the good folks over in S. Africa are probably asking questions about all of this by now.

Coach and Mrs., we love you and your folks and appreciate what ya'll do each and every day. I am in complete agreement with the repeating theme on today's comments, "Karma!" Folks like this guy get their's one way or another. They always do.

Hold your head up high as you and your company have always done before. This will work itself out and you (and all of us Crossfitter's who do this honorably and with pride every day) will be vindicated. Your family, your business, and Crossfit Nation are in my prayers.

Semper Fidelis.
Capt John Soto, USMC
Columbia, SC

Darryl Faught is probably the same South African that fills my "junk mail" box with those e-mails about seding him some cash so he can make me rich.
Seriously though, Coach has put his heart and soul into buliding the CrossFit brand. We should all be outraged by Faughts deciept.

32/m/190

7 rnds:

one-leg squat had to hold on to squat rack for balance.

ring dips scaled to bar dips only 12 per round (i don't work on these enough)

pull-ups as rx'd

35.34

I thought this was the most amusing part of this guys "programme". He lists the "Burgany" warmup in a workout...or does he mean the Burgener warmup...

"From Training Programme No.20"
1 x set of Burgany Warm Ups – 6 repetitions each

Thanks for posting the password to for the workouts.

As Rx'd:
13:19

You might register his personal name as a web address in S.A. This might be leverage for a trade.

I'll bet this group of readers could give you lots of content ideas for darrlyfaught.com (or, .co.za)

Finished as Rx'd, but god damn. No time.

People just have no shame any more. Did "the man" think noone would notice he had stolen and trademarked someone else's idea, or did he just not give a crap? "Crossfitnails"!!??!! I thought Crossfit by Overload had that trademarked? (Remember the girl with the broken nail in their box opening vid?)

Anyhow, today's WOD
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

as rx 18:37

Is there a sub for ring dips? Regular dips?

Here's another twist on this issue and I'd love to hear everyone's opinions on it:

What if a gym is not a CF Affiliate but they use traditional crossfit workouts under different names...for example 'Cindy' turns into 'The Basic'...but it is still the same workout.

What should be done if we hear of this happening?

21/m/135
7 rounds of:
10 one legged squats
12 ring dips
15 pull-ups
time - 9:44

21/m/135
7 rounds of:
10 one legged squats
12 ring dips
15 pull-ups
time - 9:44

Modified WOD,

Seven rounds for time of:
15 Squats
10 Ring dips
10 Pull-ups

19:40

First two rounds were done with strict pull-ups, the rest were kipping.

m/36/186

31:46 as RXd.

First round all exercises unbroken 1:39. It obviously went down hill from there. All rounds of ring dips unbroken. For last two rounds, touched my right hand down for balance for some of the left-leg pistols. Pull-ups were harder than I expected. I had more trouble kipping with my worn out legs.

I just saw this rip off artist site. I was curious too see what the fuss is all about... This guy makes me sick!!!!

Modified WOD

7 rounds of
10 One legged squat
15 dips
10 pull-ups

19:32

31/m/190

20:58

Pistols - no assist (free standing)...first time!
Dips - 3:1 bar dips (left my rings in the office)

Great WOD!

Coach and Mrs. Glassman,

As an affiliate owner I would ask you strap on your boots and attack the issue at hand like we do everyday with the Wods you prescribe! We are praying for you down here in Columbia.

25:50 as rx'd

Hey folks, this is my first post, and I was only convinced to post by reading the bit about Darryl Faught. I've been doing Crossfit for about 2 months, and I love it. I won't go into detail, but it's been a huge blessing in my life, and really improved my fitness level.

On the current issue: I hope you guys can take the poser to town, and that justice will be served. But you know, even if that doesn't happen, which is often the case in this fallen world, we'll still get through it.

Crossfit is so much more than anything that a trademark or copyright can contain. It's a mindset. It's a desire to always be better than your best, to never give up, and to always seek improvement. It represents a effort to achieve genuine fitness, not merely the appearance that comes with some training. And I know I'm no where near on par with most of you in the fitness level, but I still am proud to try. And you know what? If some jerk-off in another country gets away with stealing crossfit, then so be it. We won't stop trying to get him fixed, but people will know the difference, between us and them. They will see the people who give their all, each workout, and those who lack the drive and effort. Crossfit gets in your blood, and comes out every time we sweat. No trademark can ever change that.

28/M/185

Whooo! this was a great workout coach! took me about 5 min to pull my sweat soaked body off the ground after i finished... good stuff!

7 rounds of:
10 one legged squats as r'xd
12 ring dips as rx'd
15 pull-ups (kipping/jumping after 2nd round)

18:15

franklie #274: read my post @ #186 more carefully.

Stanley #288: this is an entirely different issue. Today Coach, Lauren, and Crossfit are faced with a trademark issue with someone using their name and mark in a fraudulent manner, potentially preventing others from proper usage of the Crossfit name and mark. You are describing the use of intellectual property without attribution. It is exceedingly difficult to prove in a legally defensible manner that the unique usage of exercises in a unique manner and form is a proprietary type of IP, and would likely be prohibitively expensive to do so. In a situation such as you describe (which incidently is similar to but not identical to the situation to which franklie alludes)the successful strategy is likely to be one of shame and ridicule if the offending gym/group is perceived as any kind of threat. However, there are in fact many gyms and trainers who have adopted CF philosophies and strategies, some certified and others not, some giving attribution (mtnathlete is a good example of the best of these) and some not, that have not formally affiliated. Most of these do not claim CF status, nor do they claim to have "invented" the type of training they promote; this is why you don't hear about them here.

Aside for the guy being a complete tool, he is obviously sick in the head and has a major personality disorder: narcissistic PD.

Coach, I wish you the best at stopping him.

25/m/150

as rx'd:

12:34

M 29/ 195/ 6'2"

Not sure if I did as Rx'd.

Was it alternating 1-legged? So you actually do 5 each leg?

I'm not flexible, so I used a bench to stand on while I did it.

15:30

18:03 rx'd.

This guy is rediculous. He stole every freaking word right from the free journals. Who is he kidding? We affiliates put our heart and souls into providing the best CrossFit training in our areas and we honor what the Glassmans have done for us all. We would never dishonor that. Karma is a B%#&@, Darryl. You will get what is coming to you.

200# 46m
looked easy, wasn't.

as Rx'd: 25:30, but had trouble locking out the last of the ring dips and the pistols were far from perfect.

I have only been doing crossfit for three months but have seen amazing gains, when I started I couldn't even do one push up and now I can do ten in a row with my chin and chest 1 inch from the ground!!
I am amazed at the results and will never stop doing the crossfit workouts, that being said it really pisses me off that Darryl Faught(a.k.a. douche bag) is trying to trademark Crossfit, I hope that it all gets resolved and that his system crashed from the crapload of angry emails he is going to receive.

On a completely different note I was wondering if anyone could give me some pointers on pull ups, I can't do a pull up yet and have no access to a pull up bar so when I do the pull ups it is on a gravitron at the globo gym, so far I haven't really seen any improvement and I would really appreciate any feedback on it.

Apolloswabbie,

Well done, sir. Well done.

BS

WOD as Rx'd 18:31

This Faught guy is a complete BOOB!!

Not only does he steal word for word from the free journals... but follows up by showing treadmill walking, crunches and med-ball buddy tosses.

COMPLETE TOOL!!

33:03
lost track of rounds so I may have done 8

I am totally new here, but already I like what I see and read about on the site.

I can not do 15 pull-ups to save my arse. What do I do? I see a references to kipping and jumping above--what does this mean?

Thanks!

justin 34/m/212

no rings; sub'd bar dips x3
splits were:
rd 1 5:14; rd 2 11:29; rd 3 20:03;
rd 4 31:56; rd 5 41:03; rd 6 49:23;
rd 7 (total time) 57:56
Rounds 5-7 i had to use my legs 2 assist bar dips up, but still put out max effort all the way up
holy mackarel i need some rings! these 3x
bar dips are kickin' the asscrap outta me

#307 Veronica

There should be at least one power rack at your GloboGym with a pull up bar at the top. You need to get on the real thing so you can work on your kipping, and in the beggining you can try to implement some jumping pull-ups til you can do the real thing.

28/M/165

as rx'd 21:14

Coach...there are plenty of Operators that eat, sleep, live, and breathe CrossFit. Just tell us where in SA he is...

Bingo, the reference in my post to Mark Twit was NOT in response to your post 186. Another poster before you had actually mentioned GymJones. It was to that poster I was actually writing.

Your post of 186 and subsequent post of 300 clearly elucidate the brand/ownership issues facing the founder and mentor of CrossFit, Coach Glassman.

I feel sorry for Darryl Faught the Dentist in Round Rock Texas.

F/38/120

9:47

Did ring dips with feet assist.

M/27/270/6'3

10 one leg squat
12 reg dips (no rings at the gym)
15 assisted pullups

25:15

#314

Thanks for the response. There is one power rack at my globogym the only thing is that I cannot reach the damn bar because I am so short, the gym does not have any plyometric boxes that I could use as a step and the last time I stacked some of the steppers(those step things they use for aerobic classes) so that I could reach the bar I got in trouble because it isn't "safe" to do that.

Sigh, I am screwed aren't I.

23/m/180

Scaled to:

Six rounds for time of:
10 One legged squats, alternating
10 Ring dips
10 Pull-ups

18:00

Trademark Issues

Coach and Lauren have this well in hand in my opinion. The only advice that I would give is advice that they have already taken.

I consider it a last resort to hire an attorney but in this case it’s necessary. Trademark law can be arcane and difficult to enforce in certain nations, but it is worth pursuing in order to keep the Crossfit name synonymous with quality. Receiving justice in South Africa can be difficult to achieve though, and Coach is rightly concerned that justice is not so even-handed in this area of the world.

Coach’s secondary approach of showing the crossfit community that there is a fraud being perpetrated is, in my opinion, the most effective route. Crossfit is "a community that is forging elite fitness". The active word here is "community".

Darrell Faught desperately wants to be seen as a fitness hero, our community can ensure that his name becomes synonymous with theft and deceit.

Have Fun, Fight Hard,

Billy

While its sad this guy in South Africa uses the CF name on his wbsite so blatantly, it's surely not legally/ethically sound. Some people are douchebags, whats so surprsing?

However, assume imagineary Joe holds certifications such as an ACSM, ACE, etc and has a degree in exercise science. Additionally, he has years of BB and/or lifting experience and is quite good at technique. Upon seeing CF and looking at the incredible resources on the site, decides to train his clients using the daily WOD -or something quite similar. While not becoming certified as a CF trainer, he still benefi

Phew, I'm still trying to catch my breath.

CFWU, skipped dips and pull-ups

7 rounds of:
10 one legged squats as r'xd (limited rom)
12 traditional dips - broken sets (no rings, yet)
15 pull-ups - jumping, I'm a wuss

A tad over 17 minutes.

While its sad this guy in South Africa uses the CF name on his wbsite so blatantly, it's surely not legally/ethically sound. Some people are douchebags, whats so surprsing?

However, assume imagineary Joe holds certi

Veronica, comment 321, I can't reach the pull up bar...

On the side of the power rack at your gym there will be adjustable bars on the sides that lock into place. Adjust that bar so that you can step on it as you hold the side of the rack allowing you to reach up and grab the bar. You can either do the same thing in reverse to get down or just hang and drop to get down. :>)

Have Fun, Train Hard,

Billy

Veronica,

There should be saftely bars on each side of of the power rack that you can move up to the right height and stand spread eagle on so that you can reach the bar. Only problem is, this doesn't allow any jumping pull-ups.

Just one thought I would love to pass along to everyone. It is great to be a part of something that everyone here wants to protect and all outsiders want to steal, mimic, put down, or destroy. Sound familiar? God Bless America and Crossfit

hands split open on this one.

As rx'd 24:28

New WOD

3 Rounds for time
21 Punches to "The Man's" Face
21 Elbow smashes to "The Man's" Back
21 Knees to "The Man's" Chest

3,2,1 go

45/M/6'/180 HOME

TIME: 14:15 AS RX'D

DID MUSCLE-UP TO DIP POSITION. ALL DIPS DEEP AND UNBROKEN.

KIPPING PULL-UPS CHIN ABOVE BAR BROKEN ON LAST TWO ROUNDS.

PISTOLS WERE UNBROKEN OPEN HAND ON WALL FOR SUPPORT.

LET IT BLEED.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#312 Kirk:

Kipping Pullup videos are in the Exercises & Demos section (linked on the main page).

A jumping pullup requires that you start with both feet planted on the ground and jump (while pulling with your upper body) to get your chin over the bar.

Scaled WOD

5 rounds of
10 one legged squats (used pole for support)
36 bar dips (30# assist on gravitron)
15 pullups (30# assist on gravitron)

approx 31 minutes

28:05 first two sets as rxed last five sets 10-8-10

had to use Stability Ball against the wall for pistols

everything else as RXed

16:49

How do I find old videos from a WOD announcement. I want to show my husband the flying 1 arm pull-up. He thinks I'm lying.

Thanks.

SUB 36 dips

58:00

M/38/150

did as rx'd except for 1:1 bar dips instead of ring dips. No excuse, just fear. And I didnt have 3 hours to do it...

19:27

Jeff in VA John in NY
DL's done yesterdy...didn't post. Results there now.
Jeff 48/70"/170
Round 1: 10xOLS; 3x4 ring dips; 3x5 JPU’s (2:33) - (not stable with OLS so they were supported all rounds)
Round 2: 10xOLS; 3x4 ring dips; 3x5 JPU’s (5:15) – (JPU’s all rounds to reduce strain on forearm)
Round 3: 10xOLS; 4x3 ring dips; 3x5 JPU’s (8:46)
Round 4: 10xOLS; 4x3 ring dips; 3x5 JPU’s (12:03) – (ring dips failing)
Round 5: 10xOLS; 6x2 ring dips; 3x5 JPU’s (15:13) – (some ring dips assisted)
Round 6: 10xOLS; 4x3 ring dips; 3x5 JPU’s (18:21) – (all ring dips assisted from here on out)
Round 7: 10xOLS; 4x3 ring dips; 3x5 JPU’s (21:36)

John 48/68"/155
OLS holding squat rack for balance
All ring dip sets broken
Jumping pullups
Round 1: 10/6,3,3/15
Round 2: 10/4 x 3/15
Round 3: 10/4 x 3/15
Round 4: 10/4 x 3/15
Round 5: 10/4 x 3/15
Round 6: 10/6 x 2/15
Round 7: 10/6 x 2/15
Time 18:12

We need "Darryl is a douche bag" t-shirts and bumper stickers!

Of course there are probably some true crossfitters among us that bear the name Darryl as well so maybe... "The MAN is a douche bag".

Profits could go to the trademark infringment fund. (?)

Oh yeah..
I did ring pull-ups as well other than that as rx'd.

14:09

Warmup:
Run .40 miles on treadmill, 1% incline
10 GHD situps, 10 back extensions, 10 slow air squats

My scaled WOD--
Five rounds of:
10 one legged squats, alternating (assisted)
12 dips
15 pull-ups
TIME = 25:30

For the squats, I held onto the sides of a power rack
For the dips, the first 2 round were "ring" dips (using Lifeline USA Split Jungle Gym) the last three rounds were bar dips
Pull-ups were as Rx'd

Then I ran 1 mile on the treadmill at .5% incline, alternating between 6.0 and 10.0 (I think it took about 7:45 total).

Did yesterdays today
Deadlifts
185/3
205/3
225/3
245/3
265/3-Kinda iffy after having back surgery so I take it easy on deadlifts

Threw 2 sets of 20 45lb kettleball swings in for fun

Todays
25 min for 7 sets-Brutal-pullups are my enemy

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

Just got back from my honeymoon, so I decided to do a double today to get caught up. By the way, my wife bought be a kettlebell for my wedding present! She is awesome! Will do part two of the workout tonight.

yesterdays WOD

CFWU 3 X

3X 245
3X 335
3X 355
3X 375
3X 390

not quite as aggressive as I would have liked to be, but felt the form was good on all lifts.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

I am booking my flight now to see this guy! I can do "Eva" and then get my nails done and my bikini line waxed! And I thought doing all these squats/pushups/pullups were my slimming treatment. Give me a break....

From his website:

"There are also two qualifed nail, waxing, massage & slimming therapists who offer the following services:

Silk/Fibre/Gel/Acrylic Nails and their Maintenance; Manicures and Pedicures; Waxing; Massaging; and Slimming treatments."

21/m/180#

As Rx'd
29:47
Did all pull ups and dips unbroken. My legs feel like i just did Fran!!! Thought my quads were gonna cramp up every time i jumped off the bar.

Coach, I think you should create a brand new page detailing everything. You could call it something like, "Darryl Faught is an thieving idiot." Then everyone that has anything to do with Crossfit should provide a link to it on every page they can including all blogs and affiliates. Soon enough, that page will be right above Darryl Faught's fake Crossfit page in most search engines and anyone looking for info in S. Africa will see that first.

Also on that page could be links to real affiliates in that region for the people searching for a place to go.

I'm sure you have talented web guys that can optimize the page to get above his link fast. That should hold you over until the legal stuff tears him apart.

M/50/265/6'3"
unbelievable migraine at the end of first set, stopped after three in fear of some sort of stroke

subbed

box pistols, ten per leg x3
jumping ring dips, 12 x 3
jumping PUs, 15x2/14x1

time for three rounds: 13'42" -- discouraging

38/m/5'5"/140lbs(63.5kg)

New garage affiliate:
Just started a new affiliate in Colorado Springs. Five clients and counting! Enjoying life as a CrossFit coach. Looking to get shirts for my core group and the t-shirt link came at just the right time.

http://www.coloradospringscrossfit.com/wp-content/uploads/img_7772.jpg

Pseudo affiliate:
Coach I support you 100% on your fight with the South Africa pseudo affiliate. I have had some bad experiences with people from South Africa. While trying to rent my house out, some people from South Africa email saying they will send you an "overpayment" and then they want you to send them money back. Some of those jack asses do it all the time. And, I am not saying all South African people are like that. It just so happens that a few spoil it for many.

My own training:
My weight is now @ 140 lbs. I started the Zone diet the day after the Golden Cert. My body is recovering much better. I missed 151kg for a triple yesterday on the deadlifts. Got 146kg. My goal is 165kg for 3. A little loss of strength, but I will build that back up after my body responds to fewer calories.

Today's WOD:

21:09 as Rx'd

Struggling on ring dips and left-leg squats. Will keep working on them.

www.coloradospringscrossfit.com

Still behind by a day. Did the 5x3 of deads, felt great.

315, 335, 355, 375, 385x1.

Before I started CFing, my 1RM was 345. Can't argue those results.

Why not call it gym jones instead?

had to hold onto squat rack for one leg squats or I would have fallen over. Otherwise as r'xd.
29:50

OK, my lame internet connection sucks and posted 1/5 of my comment.

Anyway, this guy in SA is certainly unethical by using CF as his "own" program.

But lets say Mr Joe, who has cets from ACSM, ACE, etc, and coaches/trains people in CF-like movements or even the exact WODs. Mr Joe profits from it, but clearly tells clients the workouts are derived from www.crossfit.com

Is this unethical? Clearly no. It would be unethical to call call his training and facility "CrossFit by Joe" while claiming the methods as his own. But training clients via CF WODs (where its all demonstarted for free) based on prior knowledge, training, experience, and other certs is not unethical.

Lets be clear this is a trademark issue and not an issue of coaching persons minus a CF cert. That is plain ridiculous. Tell me I can't teach my nephew how to shoot a rifle w/o an NRA approved course and I'll tell someone where to shove it.

The movements of CF have no trademark. Any persons who possesses skills and technique can train CF movements. Personally, I have hired and will attend the CF cert in September as a result of higher confidence in their cert. However, some people (like me currently) do receive coaching on oly lifts and kipping from persons who are BB and do not do CF whatsoever.

butt to bench with other leg straight out for pistols.

other then that was rx'd 29:29

was an awesome workout. worked out at a body builder gym. lots of eyes on me but just makes it more fun.

The only way you can shut guys like that down is by putting Hotter girls on the Crossfit website.

oh yeah... 25:31 as rx'd

34/M/77kg

20:36

43 yom 176.6# 6'1"
wod as rx'd-12:44
done at the same time as OPT & gaucoin, intensity was high, great wod

8:23 as written
bwt-165

Wow. This is unreal workout. Very good

m/37/197/70"

WOD: 18:32
Pistols - hand on power rack for balance
ring dips as Rx
pull-ups as Rx

1:34, 1:53, 2:24, 2:59, 3:11, 3:09, 3:20

Coach -
Keep up the good work on behalf of the Crossfit community. We all appreciate it tremendously.

Everyone -
Take care that in our response to "the Man" we don't take actions that will make Coach's fight harder, i.e. giving this DF ammo to return fire on Coach.

Cheers,
Scott

spiderchick

really outdid yourself with that rant. hilarious! don't forget the wing of bat in your cursed brew. it goes along with the eye of newt.

3xCFWU (without dips and pullups)
5L, 5R, 10 dips (no rings), 10 pullups
5L, 5R, 10 dips (no rings), 7 pullups, 3 jump pullups
5L, 5R, 10 dips (no rings), 3 pullups, 7 jump pullups
Only three sets and I am spent. Once again, all you elite athletes impress the hell out of me.
39/M/230/63

CapeCodDave:

Where are you on the Cape? Clan bingo will be in West Dennis third week in July; perhaps we can hook up.

10:26 as rx'ed, head-to-head-to-head with Corson and OPT so pushed it hard.

First time doing pistols since the ankle sprain and they were pretty decent but lost my midline a bunch. Dips were super tough today and I used a different set of rings so that made it harder. Chins unbroken for first 2 sets but I started to gas by the 3rd round so I was into 5's at that point and then 5's, 4's, 3's were the order of the day.

Way harder than I thought, I was thinking sub-10 when I was in the 5th round but everything but the pistols were so broken up by then I just couldn't manage. Considering a post-WOD later today but I want something in the tank for tomorrow.

Am I the only one who noticed this in the bio of "The Man"?

"He was so successful in this regard that he was appointed to train the security staff for the United Nations."

After the last few years of hearing of the corruption involved in different UN programs, perhaps this is where he learned about ethics and international a$$-hattery... just a thought.

age 18 bw 170
18:20 as rx'd
pistols done unassisted as far down as i can go

14:48 as rx. first time in a while doing single leg squats. felt good

Drew

7 rds

10 one leg squat, alt
12 reg dips (no rings at the gym)
15 pullups

22:41

I gotta work on pullups

m/28/185lb

7 rounds:

10 one legged squats, alternating
12 regular dips
15 pullups

time 17:12.

- OlliS

"The Man" issue: D-bag sums it all up. I tried to send a message to him on his facebook but apparently all messages are undeliverable at this point, score again for us, but as so many have posted already Coach has probably got a hand on all this.

Coach: I don't have much but I owe you and CrossFit so much that I'll give you whatever I can to help out.

As for the WOD, NICE!! All PU's unboken except for round 6, came off at 10, and all round of ring dips broken except for round 1. Good times everybody.

15:13 as rx'd

"The Man" is going down....

15:45

Someone more savvy than I should put together a perfectly honest "wiki" on Daryl Faught, "the man," outlining his attempts to steal from CrossFit.

Hookay - One word, and it's already been said: Douchebag. He'll get his in spades. His vocabulary doesn't include the words Honor or Respect, sadly for him.

k, now the fun stuff:
DL
135x3
205x3
255x3
275x3
275x3
(305 is my PR)

for today,
7 rounds
24" box pistol progressions
2 x bar dips
smith machine pullups with heels up (last round was real pullups on a bar)

My biggest challenge on pistol is just not being able to stand up, so next time I will do stripper pistols, and my biggest challenge for the pullups is that my hands just started to give out. I can't kip due to a pulled stomach muscle, so I have to do them straight hanging.

29:50

37/m/5'11/165

5 rounds of:
Assisted Pistols, 5 each
12 Dips
15 Pull-ups
23:24

row 1k bwt 165# 3:56 212.4w PR 1.29

7 rounds
3 muscle ups
9 ring dips
10 pistols did pistols first

14m15s

finished with 100# hps and hang snatch 10x3 5 sets of each

amundson wu

as rx'd
13:26

I'll blow up "the Man"'s car. That's absolute garbage. what a giant douche.

3 x CFWU (one - pull ups and dips)

40:00
sub 36 dips for rings--took forever/still doing them for that matter

extra pullups

Very interesting developments in South Africa. Unfortunately this is an ugly part of the globalization of the world economy.

I feel strongly that Coach and Crossfit should fight this. Losing the Crossfit brand would be disasterous for Crossfit and the community. Similar events has destroyed the heart of the Pilates (sorry for using this analogy, but it does have some validity). Pilates was started by Joseph Pilates and the only way an individual could claim to teach Pilates was to be taught by Joseph. After he died, others began teaching his methods. There were several law suits and the trademark was lost. Pilates became pilates and anyone can teach it. It lost its brand and became just a set of exercises. There are now Stott Pilates, Windsor Pilates, Joe Blow Pilates, etc. It would be a sad state of afairs if Crossfit became crossfit. Fight the good fight.

Used a pole to help balance on the pistols.

17:45

Apparently the password doesn't work anymore. Dang it. I couldn't remember any of the programmes and I wanted to do one tonight at Crossfit OKC, a real affiliate! Oh yeah there were jumping jacks as I recall. I'm set. 21-15-9!
Coach is an amazingly generous man and I can attest to that personally from the cert at Crossfit Ripper. This guy is a dillweed (I don't think that one has been used yet). Thanks for all you do coach!

30/M/180

19:05. Subbed pole assisted pistols and 24 regular dips. I always do ring dips, but I left them at home today. I wonder how my time would have been affected. Regardless, a sweat-soakingly good workout. Regarding the S.A. debacle, "Ain't nothing like the real thing, baby."

32 yom bwt 240
bike 10 miles
wod
10 one-legged squats alt. w/ assitance (grabbed squat rack for support)
12 ring dips (unbroken)
15 pu's (broken)
time for 7 rds: 27:41
bike 10 miles

novel idea for fun: I was at a soccer game yesterday and I thought how cool it would be to watch the crossfit in the same vain so how about coach creates a crossfit elite league possibly consisting of five members or maybe teams of two one guy one girl competing on weekly basis and with the first pick in the fantasy league I am debating whether to take OPT or EVA T. any thoughts or am i drinking too much of the kool-aid?

THE WEBSITE LOOKS DOWN!!!!!

CFWU15x3 (no pullups or dips)

squats - used rings to stabilize, probably too much help. tried to keep heel on floor...1st 3 rounds = 10 (alternating legs) last 4 sets 8 in a row each leg
ring dips - 12 1st 3 rounds were broken sets, last four 4 sets were negatives only (5 seconds per dip)
pullups - as Rx (slipper bar due to sweat on hands) hard to keep the kip going last couple of sets

27:50

it appears that Darryl Fraught's website is down.

did anyone else notice the barely-there differences in his before and after pictures? it looks like he slapped some stuff together, bought a digital camera, and asked his buddies to work out and tan for a week, having taken a picture of them before they did so. even if i was interested in going to a gym in S. Africa, i wouldn't choose that one because it gives the impression that once you do it for a little while, you stop and keep the results. nothing about it is legit.

Thanks, Coach.
God save CrossFit.

Redding Mark S #130-

Hey Mark! The online outing of this guy has several leverage advantages over simply rolling over OR going through legal channels alone. As Coach mentioned Darryl's first google entry (likely for eternity) will be this miss-step. How he handles this situation from here will lay bare his character and I suspect open or close many a door. this may seem a bit esoteric as it's in S. Africa but this is all a fractal process...it happens everywhere and on ALL levels. A perfect example is the dirth of CrossFit affiliates in Norther California (the bay area does not count). For years it's just been us in Chico, but now there is one in your town, Redding and one in Oroville. I know both guys who opened these facilities and although they are green at running an affiliate they are GOOD people and they do a good job. Then enters this:
http://www.chicocore.com/

This guy (who actually came by our gym and talked to us a few years ago) copied material directly from our site...right down to the exact meta-tags we used. No attribution to CrossFit, Jim Cawley, the CrossFit Journal...nothing. Interestingly, we have not heard good things about the guy regarding his day to day business practices...go figure. Even when I was on a hiatus from the CF community I ALWAYS gave attribution to the source material...it's a spineless act of theft to do otherwise.

So, I go out of my way to help my local brothers make their affiliates thrive. I also make sure that people know the difference between a legitimate CrossFit Affiliate and a poser who steals the material to his own ends. Had this guy asked for help, applied for affiliation and generally been an upstanding character I would have done about anything to help him.

Keep in mind it is a significant emotional and financial investment starting and building an affiliate. Posting this info on the main page is a form of preventive medicine...killing a cancer before it spreads.

36/m/225
CFWU x2
Assisted "pistols" hand hold for balance.
10 pistols
12 ring dips
15 pullups
Time: 26:33

I've petitioned the accounting department of the domain name registry for good ol' Darryl's website to pay for his past due fees and take ownership of the domain name. With a little luck, and maybe a little incentive to pay more than the fees due, I'll take possession of the site, and then be able to shut it down!!!

CFWU sans dips and PUs.

6 rounds (10 pistols with 10#s as counterweight, 20 dips, 15 PUs), picked up ball at 44 minutes.

Continued to practice deep squats and pistols afterwards.

It would seem that both Faught's website and Facebook are now down :) Good luck with the trademark issue, coach!

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
31:21

Front page is still up, but when I tried to send him an email off the contact page I got:

Not Found

The requested URL /contact.html was not found on this server.

I suggest we bookmark this and revisit it every so often over the next few weeks.

17.23 WOD broken twice due to calls. Ring dips worked me.

"The Man's" web page is now DOWN!

The link is dead as a doornail from my pc.

M/22/6'1/185

as Rx'd

7 rnds:
10 one legged squats (dipped legs off 30" plyo box)
12 ring dips
15 pull ups

19:52

Squats slowed me down but form is improving.

40/M/175

Subbed weighted (45#) bench dips for ring dips. Otherwise, as RX'd: 12:21

Ok, maybe someone can answer this question for me... WHAT THE HELL IS UP WITH THIS! I took my PT test for the Air Force today and I didn't even make it in the 90's! I got an 82! I only did 51 pushups in the minute... maxed the situps at 55, and here is the best part... it took me 11:23 seconds to run the 1.5 miles! I though this CrossFit stuff was supposed to make you an animal? We have chain smokers that can run it faster than that! I have been CrossFitting for over 6 months and I did better when I was working out Globogym style! Man that torques me off! I love this stuff so maybe someone can explain to me what is wrong.
J

This is my 1st week of Crossfit doing the WOD. Wish me luck. This looks like the toughest one this week.

Jim 48/M/160 as Rx'd with supported pistols.(the ring dips ate me up)14:01
Mark 28/M/220 reg dips and supported pistols. 17:17

12 June WOD: 24.43

27/m/175

18:12

still need support from a pole to do my pistols

mwade - impressive

M33/181/6'2.5"
CFWU x 2
As RX'd 15:50.
Nice WOD. Thank you.

m/26/182/6'3"

as Rx'd

24:36. The ring dips took me the longest. After the first two sets I had to break them up 1-3 at a time. Man I feel weak! But getting better!

Alan

As much as I hate copy cats. I would entertain the idea that imitation is a sincere form of a compliment. A product of mine just got copied in China and I don't have the legal funds to fight. I am reserved to considering these Chinese knock offs a marketing campaign and only hope folks keep coming back for more, because my product is of higher quality. All I feel is competition, pissed and its time to relax. I need to figure out how to leverage this situation.
Think leverage. Never been to a CF cert class, but I am sure you use the word lever a few times. It is a wonderful word.
Anyway, coach. Your a smart man. Crossfit is powerful, genus, so dang genuine and has touch the hearts, minds and more important the bodies of many, many people. Thank you so much. But, I do feel your business pain.

In my thoughts and thanksgivings.

Oh Wait, Darryl "The Man" Faught, come back!!!

I've yet to unleash the Hoary Hounds of Hell on you, and South Africa customs is temporarily impounding the biblical swarm of locusts I conjured especially for you. You're not in the clear yet, you douche. The heavens will rain blood and poison on you for the rest of your short suffering life.

Oh, Darryl, we hardly knew ye...

#395 - Jay, I am also in the AF and my first thought is how much rest did you take before the PT test, did you take at least 1-2 days off from working out before the test (non-consecutive)? Could be overtraining. I say this because I have scored 100 on last 3 tests. About a month ago one of the WODs had pushups and I couldn't even do 30 before stopping. Then I remembered I hadn't taken a day off from training in over 10 days. Something to think about.

7 rounds:
10 pistols, alternating, A-to-A, 1st round free standing, 2-7 using pillar for support
12 ring dips, deep, partitioned down to singles by the end
15 pullups, kipping

20:08

Did a three-mile run tt today because my running group always does time trials on thursday. The three certainties in my life are death, taxes, and a time trial on thursday ... time 17:57, PR on that course which I have been running since 1999. Yet another barrier falls before the onslaught of CrossFit!

Re: this South African situation ... as a newby the thing that impresses me the most about CrossFit is this community. The posts I read here and the videotaped interviews routinely display a level of thought, wit, and maturity that is, sadly, rare these days. The people who participate, and the loyalty and passion that Coach has inspired are truly impressive. Guys like Faught can never duplicate that, or even begin to understand it.

Coach you are already getting top-notch legal advice, I would just add that by fighting legal battles against these rip-off artists, whether or not you prevail in the uncertain or unfair legal process you may find at home or abroad, you at least raise the cost of stealing to the point where it far exceeds the cost of playing by the rules. That should be the goal, and it is a realistic and achievable one (esp. when combined with the cyber-assault by the community and the invocation of the supernatural by Spider Chick! OMG!) That sends a message to the bad guys out there to leave you alone and look for other targets. Whether or not you get what you want in court, it pays off in the long run and I would just encourage you to fight hard.

47/m/5'11"/175

17:05
Lot's of jumping pull ups but completed all 7 rounds.

MAWL

A - 24:39
OLS holding onto squat rack
regular dips
jumping pull-ups

M - 24:39
OLS holding onto squat rack
ring dips
had to do jumping pull-ups because of hands (I thought they were harder than regular pull-ups for some reason).

bwt:154

as rx'd...10:31

#395 Jay--what are you eating, and are you really pushing hard during the WOD? i don't mean to question your dedication, but you only get out of CrossFit what you put into it. Keep plugging away, man, push really hard, even if you're sore, and really try to keep to the 3-1 days on-off.

47/m/174
15:17 Rx'd squats unbroken. First 2 rounds of dips and pullups unbroken. Blister round 5 on pullups.
L-pose on rings practice

The so called "MAN" is down...looks like his page is no longer functioning!!!

Of all the groups he chose to piss off...haha...The CrossFit Community....hmm...lets see....we comprise of Special Task Forces, Government Personnel, Elite Military Personnel, Firemen, Policemen, Olympic & Professional Athletes, Lawyers, Doctors...and the list goes on an on...Is this guy f-in kidding me...

Nothing is worse than those who try to milk off the success of anothers hard work! I hope our brothers stationed over in S. Africa took care of business!!!

42yom 180lbs

For time:
7 Rounds of:
10 One-Legged Squats.
12 Ring Dips.
15 Pullups.

Even though squats were assisted by holding on to the pullup vertical brace, I went all the way down deep on each rep, and I pretty much felt it!... Ring Dips were broken and ate up most of my time.

Time: 26:25.

I tore the callus out of my other hand today, blood and everything. 105 pullups would have something to do with it...I guess it was just a matter of time after ripping the callus of my right hand doing "Jackie" tuesday.

I just think it's aweful that a numbskull like that Darryl F@*K oops I mean Faught pulls a stunt like that. All the principles are word for word (strenght, power, agility, etc) right down to the "World Class Fitness in 100 Words". Seriously!...I just hope that he gets what he deserves for palgiarism on the most effective fitness program and philosophy I know. Get your own!...Good luck Coach!..

38/m/190
as rx'd

14:44

M/25/6'3"/230

as Rx'd 19:51

1st time doing ring dips....

Does this remind anyone of Fight Club? We pump your gas, we deliver your mail, we fight your fires, DO NOT F#$% WITH US!

I love it. "The Man" just unleashed a whole bunch of effective people on himself, it's great.

By the way, his name is Robert Paulson, his name is Robert Paulson, his name is Robert Paulson - can we start the chant?

Clan Cheiftan Out.

10 Pistols: using a bar for support, as I got thru these, I found it easier to hold the leg that's out in front of me. Helped my balance on coming up, not sure why?

12 bar dips, Can't do these at all so did 36 regular dips. They started out looking fairly good, but then I felt I was bairly getting any dip.Gave it all I had though.

15 pulll ups. These seemed to get better and easier as the rounds added up,wierd. Anyway, nothing to brag about as far as time goes.

Total time 28:02
I'll so feel this tomorrow!

Nick, thanks for helping out today. I was glad to have someone there to train with. Great job and time on your workout!
Lysa

40:01 subbed ring dips for reg dips

45 mins

5 rounds for time of
10 one-legged squats using a bar for support
12 dips on a gravitron (first 2 rounds - 70, last 3 - 80)
15 pull-ups on a gravitron (first 2 rounds - 140, last 3 - 150)

Time: 20:42

Wasn't breathing hard at the end but my muscles were super tight. Shaking hard on the last dip.

M/178/29

Subbed 36 Bar Dips (Wish I had Rings!)

13:44

6'0"/165/m

5 rounds.

31:05 Pull-up were hurting me, other than that I was fine. And I just realized that's because I was doing Ring Pull-ups. Oh well. So much the better.

Yesterday-

5 rounds for time:
90# clean x7
15 HSPU

Time= 16:01

Then did 27 HSPU in a row- a new PR for me! :)

Soccer 60 min

Today-

100 squats
100 BJ
100 PP, 45#
63 HSPU (was supposed to be 50, I was going for a 100 before I realized…)
50 KBS, 35#
100 Walking lunges
25 Burpees
50 KBS, 35#

Time was about 35 min. Got stopped by a couple people to talk a minute then I ran out of time before heading back to the office.
Erin

Holy...what a ridiculously amazing workout. Anyone that has any concerns that Crossfit misses your chest or arms has not tried this workout -- I walked out of the gym feeling like the Incredible Hulk.

~7 Rounds @ ~45 minutes
10 Alternating Pistols (Used a bar for support)
24 regular dips, heavily broken up by the end
15 almost passable kipping pull-ups

A lot of progress on this WOD. This was my first time even attempting pistols. Wow, those were hard -- I need to start working these in as often as I can. Towards the later rounds I could barely hold myself up on the dips. Also, I was finally starting to get a good kip going during the pullups. I think the regular gym-goers thought I was insane -- I had plates falling off the power rack! As usual, though, I started losing count -- I must accidentally stopped my watch a few times, and now I am not sure if I had 6 or 7 rounds. Either way, ridiculous workout -- keep 'em coming Coach!

"The Man's" site is Down and hopefully out!

M-30-185
Used assistance for dips and pull ups.
Pistols as RX'd
20:01

m/6'/200

CFWU

7x rounds:
10x one-leg squats each leg
12x dips
15x kipping pu

24:35

don't know where the time went, didn't take any breaks, but the kips were reduced to singles so must have taken all the time...

held onto dip station for balance

16:16

51 yoa new guy...

did the "Pack" version
five rounds of assisted one-leg squats (10), alternating
12 dips
15 pull-ups (broken sets, jumping slightly)

approx. 20'

46/m/197

7 rounds

10 one legged squats to 16 inch box
12 regular dips
15 pullups

17:44

congrats to "Apollowswabie"

Thanks again Coach and good luck in SA

46/m/197

7 rounds

10 one legged squats to 16 inch box
12 regular dips
15 pullups

17:44

congrats to "Apollowswabie"

Thanks again Coach and good luck in SA

f/40/153/5'8

time23.29

terrible at one legged squats
band assisted dips (no rings)
band assisted pull ups

22/M/165

17:53, as rx'ed

this one sucked - in a good way :)

As for the S. African guy, good luck Coach! From the recent comments, it sounds like his site is already down so it sounds like things are going well.

29M/5'6"/163

Scaled reps from 10, 12, 15

to 6, 8, 10

Otherwise as Rx'd. 11:37

As for the South African dude - I say sick the hounds (i.e. lawyers) on him.

"Ok, maybe someone can answer this question for me... WHAT THE HELL IS UP WITH THIS! I took my PT test for the Air Force today and I didn't even make it in the 90's! I got an 82.... maybe someone can explain to me what is wrong.
J"

Hello J
Its all about recovery J, examine your diet closely, your rest days and your sleeping habits. It is one or a combination of all three.

16:49

w/ regular bar dips

Best wishes to you in your legal battle coach.

Did
7 rounds
10 one legged squats (bar support for left foot)
24 regular dips
10 pull-ups

Time: 27:15

m/28/165/5'11

as rx'ed

19:27

i agree with the general consensus - the one legged squats were killer (did ten on each leg per set) and probably the sole movement that ate up the majority of my time. took them down to touching a medicine ball.

WU .25 mi. walk on treadmill
OLS, PU, RD
WOD
13:24

as rx'd 14:55

reps unbroken until. . .
pullups round 5 thru 7 = 10 + 5
dips round 4, 5 = 8 +4, round 6,7 = 6 + 6

It doesn't even cost THAT much to open a CF affilliate does it?

A few hundred bucks and tote your butt over to a couple certs?

If you're anything more than a common Con Artist, it seems like you'd want to sell people a legitimate product.

I feel bad for the people who're going to get injured listening to some idiot preach on things about which he does not know.

Immitation is the sincerest form of flattery, but theft and fraud are two other things all together.

Scaled this one

One leg squats onto low bench
10 reps
Bar dips
10 reps
Pullups (Kipping)
10 reps
per round
'cause I have a lot of room for improvement in Metcon & I don't have rings (I know, excuses, excuses)
23:35
"The Man" is a dirt bag

Five rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

12:50
This is tough…glad I did it though…it was at the end of the day and that is always tough to motivate to do.

Coach you are an inspiration to us all. Keep up the fight.

JFG

#395 Jay, I got news for you; it ain't the Crossfit that failed you. Time to suck it up and learn from this, don't go looking to blame anything or anyone but yourself.

sub'd 36 parallel dips for ring dips

24:49

28/m/190

21:09

pistols supported

BW 169

as rx'd

8:42

37M/5'10"/164#

As Rx: 18:29

Had to do all PU as strict deadhangs. This slowed me down, but still intense.

Bwt: 134

As Rx'd

6:29

Thanks for letting Eric and I crash your place today Damon... so nice to workout in a CrossFit gym along side of someone pushing you.

Tom Meehan you did too many pistols, it was 10 per round not 20...

half intensity wod

3 rounds + 6 ols 6 ring dip 8 pull-up

5.05

27;26 No rings

South Africa is going to the dogs, and law and order are out the window.

It is a violent country, where a gun is called a "Soweto cheque book", and the government are a bunch of corrupt communists.

I sincerely doubt this chap will be around in a few years. And while not a lawyer, it may cost you more than it is worth to fight him.

Keep in mind the Rand will continue to lose value to the US Dollar, so be sure to pay whatever lawyers you want to use in Rand, not US$.

Good luck.

Phew, I was waiting to see Speal's time. Nice work, dude!

#451

I used a light touch on the down for balance one ols.

m/40/150/5'6"

10 one legged squats assisted
12 ring dips
15 pullups

21:00

45/182

18:39

Thank you Coach for all you do for this community.

19:12

Ok, third time lucky!

half intensity wod 3 1/2 rounds (half round being 6/6/8)

5.05

Touched the upright lightly on the way down on ols for balance.

20/m/160/5'10

Did pistols on box

21:24

Since the D-bag's site in SA is down,we should focus on Robb's post #384. Another ripoff that needs dealing with....(btw I completed my 259 "reps" of "you suck" messages to him in 8:23)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/148

WOD as rx'd (ass to d-ball)

9:49

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

f/42/125/5'

did exercise as prescribed except, last 23 pull ups were jumping pull ups..:o(
cant get the kipping down so had to do strict pull-ups (bummer for me)

all things considered-it was a pretty kewl workout!

TIME 37:25 I need to work on that!!!

a lot of you's had some pretty impressive times...good work!

CFE sprint wod in morning
CFWUx3
held smith machine bar for balance/max depth. assisted self a few times when very fatigued, need to work on pistols.

otherwise
14:30

4 rounds, sub single push-ups
11 min

51/M/140

36:17

as Rx'd except pistols hands-free to target, but not below parallel

27/m/182

16:57 as rx'd
One legged squats to medicine ball. Can't quite get the full ROM.

Modified CFWU: 3 rounds C-lunge, 20 sit-ups, 10 OH squats, 10 dips.

WOD: Scaled to 10 PU (5th round I counted two good attempts as one rep, 6-7 did weight assisted); 24 bar dips.

7 rounds = 38:25.

44/76"/190

light stretching to warmup

pistols supported by hands on squat rack - touched ass down to 18" box

28:23

Coop
bw 150 age 39
as rx'd
20:56

Cybil
age 35 BW 125
modified ring dips
Jumping ring pullups
5 rounds
19:38

subbed 3 dips for each ring dip = 36 dips

7 rounds 57 min, i gotta be doing something wrong

Me: 41yo/M/5'10"/177lbs

Warm Up: Greg A's Circulars

WOD: 16:51

One Legged Squats: All reps A to A at the bottom to open hip at the top. First 4 sets unbroken and then 8-2 for the last 3 sets.

Ring Dips: Full range of motion first two sets unbroken. Remaining sets 8-4.

Pull Ups: grip facing away all kipping. First two sets unbroken. next two sets 10-5, next 2 sets 7-4-4. Last set 6-4-3-2

Cool Down: 2 of the worst bar muscle ups that I have ever done, I got them but they were ugly :>)

It's funny how a weakness becomes a strength. Leg pistols are now the easiest of the three exercises today by far. I credit that to making the decision to do Mary every time the Cindy/Mary choice WOD pops up. Pull Ups and Ring Dips were both equally difficult.

Two nights ago, I went on a carbohydrate binge. I went to a graduation ceremony and they had cookies and brownies. I had one cookie and one brownie for each person who posts on Crossfit. I gained 2.5 pounds in one day, nice... It was a good lesson and I have been a good zone boy today.

Have Fun, Train Hard,

Billy

29:38, almost as rx'd. Pistols had some assist from a doorframe to keep my balance at the bottom. This was both the first time I did pistols during a wod and the most ring dips I've done in a day. Really turned into a grind for me.

5 sets as per brandx crossfit pack. still ridiculous.
22:15
pistols 40lb assist grabbing the pulley cable
bar dips
pullups
all sets minus assisted pistols broken (at first on purpose, then not)

5 sets as per brandx crossfit pack. still ridiculous.
22:15
pistols 40lb assist grabbing the pulley cable
bar dips
pullups
all sets minus assisted pistols broken (at first on purpose, then not)

18:36

m/43/175

as rx'd

16:25

Katels

assisted pistol 10 each leg
assisted dips X 24
jumping PU's

18:31

Meeker

assisted pistol
rest as RX'd

18:50

m/43/175

as rx'd

16:25

Looks like that SA "CrossFit" is down.

WOD:
M/24/6'3/216

41:31 rx'ed. All the way down on pistols.

Took my time, didn't rip hands and huffed and puffed through the wod. Beat by the end of the week.

Newbie going at it for about a month
28 minutes pull up assist machine 7 x 10
dips machine 7 x 10
1 leg squats 7x10

As Rx'd
17:35 - used power rack for balance on squats

#472 BILLY
THAT WAS HILARIOUS! you made me laugh loud!

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d: 23:57
Foam roll after.

32/f/5'4"/130

Can someone tell me what ATA or A to A means in regard to pistols? All I know is that my ass was almost to the floor! hahaha

31:27 Rx

First set of ring dips: 10 then 2.
Last set: singles by the end.
I don't think I've done that many dips in one workout before...
My hands are slightly hamburgerish after 120 pullups Sunday, farmer walks Tues, DLs yesterdy and 105 pullups today.
Good grief.

Holy CRAP Spider Chick is PISSED. That dude is in trouble.

For the WOD

17:56

12:02

no rings for dips
I pulled the " Just finish a work out" Card, and that is all

Life in Cow Town in O&G has its ups and downs
G.P. Show was some kind of show!

Sofa and I where just looking for the finish line.

LTP! dont be afraider of the Raider!!!!
Rocketman that goes for you to!

5 rounds of 25 squats, 15 regular dips, 9 jumping pull-ups

16:01

19:11, new to this

m/26/5'10"/165

13:58 as Rx'd

27:28 - stood on a box and used posts for balance on the one legged squats.
Need some help with my nutrition, my performance seems to be decreasing...i guess surviving on about 1700 calories a day could only get me so far, time to get serious about what I eat.

3 rounds pistols assisted by post, accidentally did 15 ring dips, did 15 PUs 8:00

27/m/6'2/200 lbs
Did the work out as follows
10-alternating one leg squats
36-regular dips instead of 12 ring dips
15-pull-ups
my time was 14:47

26:45, subbing 3:1 bar dips:ring dips

Well, that was humbling.

48/M/215

36:28

Pistols assisted by wall. Need a lot of work on those, but fortunately my 7 year old daughter can help me. She does them with very little effort. So, I got that going for me. Which is nice.

Unlike the United States trademark laws that rely on the common law of first in use, first in rights, most countries recognize first to file as first in rights. This means we have the burden of proof to prove that they are infringing on Crossfit's trademark.

I also did not see them as participating in the Madrid Protocol, which I would assume, the agreement between South Africa and the US is a bit sketchy.

One tactic that may be helpful is copyright protection, since they are copying verbatum from the crossfit.com website. Copyrights are more recognized across borders than trademarks are.

Hope this is successful. Keep us posted coach.
And since I am not a lawyer, nothing above should be construed as legal advice.

22/M/167
------------
1st time doing 1 legged squats and LOVED them!
Did pistols on a 24" box
Dips were on bars (not full ROM [Bad Shoulder])

Total - 17:06mins

Keep 'em coming Coach!

29/f/112

19:26

made fake rings with cable handles. left side pistols far weaker then right. pull-ups sucked big time. resting tomorrow, my whole body feels beat up.

pre: wux2
post: ghd sit-ups and stretching

Forgot to say thanks to Damon at Wasatch Crossfit for letting Speal and I invade his space!!

M/23/153 GregAWu

Pistols on small box, else as rx'd: 15:51

1 week on IF (15-19hr cycle) + lower carb diet and already down 2lbs! Pretty sure adding swim sessions on top of WOD has contributed.

Jay Comment 395, Help Crossfit doesn't work for me...

To find the answer to your poor PT score you have to take an honest look at two items, effort level and diet. If your workout intensity is so high that on METCON days you lay on the floor for several minutes after a workout and on ME days you leave the gym dragging your body out the door then your intensity level is correct. As far as your diet, if you are zoning you may want to adjust your block count. I friend of mine who blogs on here as PG, tells a story of starting on the zone and calculating his needs at 18 blocks a day. It turns out that his metabolism is REALLY fast and he got very weak on 18 blocks. He is now at 25 blocks a day and kicking some serious @ss and his weight is very constant and his body fat is under 10 percent. When you figure it out you will thrive and crush your fitness test.

Have Fun, Train Hard,

Billy

10:21 - had to do pistols on a box, just can't get the off leg out of the way.

27M/6'1"/200

As Rx'd
36:27
All I can say is my Pistols are slooooooow, still working on them.

Well, I had some PRs with this one today:
Ring dips in a row = 5
Total ring dips = 72
This was by far the best/most dips of any type I have ever done unassissted. First time I ever did pistols, used my rings for stability. Did sets of 5 kipping pull-ups to pace myself until I ripped open a callous during the 5th round, switched to jumping from full arm extension, which was not much help.
However, halfway through the sixth round of dips, Pukie came knocking, but only got a glance in the window. So I barely finished out the last six dips and called it into the 27th minute.

As rx'd

21:55

Just got my rings installed a week ago. Much harder than bar dips.

Gym seemed to have lost its set of rings. So I sub'd 15 regular dips for the 12 ring dips.

25:09

WOD ; 16.11 as rxd except pistols, used band [gracias] for balance or i'd ave fallen on ma butt every time. w-up ,row 1k, skipping and doublers,planche press ups.

Filling sandbags and evacuating people for time...

Functional fitness at its best in Iowa. Hopefully we can get back to regular WOD's soon!

Haven't been training for the last 6 months or so and really felt it today. Anyway, read it wrong and did 10 rd's by mistake.
26min 56 sec. (sub'd bw squats and jumping pull-ups towards the end)

Can't wait until I can start doing them as rx'd again...

as RX'd

23:43

Did Single Leg Squats to an 18" box. Since I am 6' tall that was parallel.

F 39/5'6"/114
CFWU x 3 (-PUs and dips)
19:35
Once again some jerk stole my spot in globo gym while I was doing pull-ups...the anger helped me get through the last two rounds quicker :)

18 min
Sub dips for ring dips

28yo, 5'11", 172lbs

As Rx'd!
Time: 38:14

My arms. . . . Oh God, my arms!
This was my first ring dip WoD since I got rings. They really smoked me. I'm surprised I actually did the whole thing without assist. Just involved a bunch of kicking and kipping after round 2. The pistols and pullups were a breeze by comparison. I could do 200 one-legged squats in the time it took me to do these ring dips.

Room to improve.

Anthony (M/29/170)

As rxd - 8:38

as rx'd

time = 16:35

Pack:
Five rounds for time of:
10 Assisted One legged squats, alternating
12 Dips
15 Pull-ups

Did ring dips with rings about waist level, feet on ground slightly in front. Broke dips into 6s after 2-3 rounds.
Broke all PU kips into 5s. AT round 5, felt like a callous was going to tear off. Did last 3 singles with fingers grabbing bar.
Pistols were hard. Had to use bars on both sides to help back up!

13:32
Went at a pretty hard pace, took breaks more to muscle failure than needing to breathe.
Right elbow pain now (again).

HOLY COW ANTHONY!

As Rx'd

26:45

Thanks Lee, Comment 483,

Its always good to laugh :>)

Have Fun, Train Hard,

Billy

21:33
assisted one legged squats
assisted ring dips
no assistance on pull ups
my time was long I know but I did the 1st 9 ring dips w/ no assistance..that was hard..the rest I curled my toes under on the box..this work out took alot of upper strength

Jodi (F/29/109)
Mobility Drills

7 rounds of:
10 pistols, alternate
12 ring dips
15 chinups

Notes: subbed 20 squats as I have a slight tear in my right quad and can't put all my weight on that leg.

Time: 18:01

M/22/210

12:35 assisted one legged squats on right leg and eventually left after round 3

29 yom, 180 lbs

15:50 as rx'd

M/28/6'4"/250

24:35 rx'd

Thanks everyone for your words of wisdom. I am not blaming CrossFit for my failure at all. I know this stuff works...keep up the good work Coach... I hope you get that bastard that tried to steal your stuff. I have read a ton of Zone stuff and have my blocks set out and everything, I train hard but probably don't rest as hard. I rested two days before my test day...thus the confusion...if I had done a WOD the day before I would be a little less skeptical. For my age group the max for the 1.5 mile is 9:36 secs. Is that a little too fast to expect from CrossFit training? I know Coach always says it is a compromise but a six min mile and then half of another one doesn't seem to hard. I have always been crappy at running though. You guys rock! Thanks for the motivation!

J

43/6'1"/185

14:54

looks like all the usual suspects beat me. and a few others. pistols weren't that big of a problem but the ring dips killed me starting about round 3. i should be stronger with those.

canadians

you guys kicked ass today.

speal and eric o

uuum...well...i can row faster than you guys. so there.

31:59

Seven rounds for time of:
10 Assisted One legged squats, alternating
12 Ring dips
15 Pull-ups

Jay Comment 524, 1.5 mile run time

A 9:36 mile is acheivable by the average crossfitter . What I mean by that is that 9:36 1.5 mile run is not an elite time and can be achieved through good training and proper diet. There is no need to specialize to achieve your goal. If I were you I would keep crossfitting and re-evaluate your diet and rest plan.

Have Fun, Train Hard,

Billy

M/45/158
As rx'd: 16:21

m/31/160 not to bad thought I could do better 16:43

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

second WOD of the day DL earlier now todays

WU 3 X hang snatch with 95#

holding on to rack for pistols otherwise as rx'd
14:55

Christy (my new wife!!!)
WU 5 min on treadmill

jumping pullups
21:25

dsdsdsdsddsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

15 minutes

Five rounds for time of:
10 Assisted one leg squats, alternating
8 ring dips
10 pull ups

Re: South Africa
I recall reading in the New York times about similar issue that happened with Starbucks and some cities throughout Russia. There was a person who trademarked the name there and was trying to force starbucks to pay him to open a cafe. From what i recall it was a rather messy affair and in general I think it's fraudulent. In this case, I figure if this guy wants to do this then he should get certified and open an affiliate instead of piggy backing on the phenomenal work that coach and company have already done.

Seven rounds for time of:
10 One legged squats, alternating (used squat stands to help w/ balance)
12 Ring dips
15 Pull-ups

Time: 44:46

m/45/5-8/150

cfwu x 3

as rx'd

21:15

Finally figured out the "pistol"

Thanks CF - 3,2,1 Go!

"F" darryl faught - the thief

m/31/180/6'

as Rxd

10:52

8:08 Rubbed forearms raw with ring dipps

used rings for balance on squats:

15:48

lets go carolina crossfit

Run .75 miles 5:20
10 alt assisted pistols
12 regular dips
15 pullups
25:55

m/37/182

rxd in 9:40.

surprised I could do pistols after yesterday's deadlift debacle. Kipping (butterfly) pullups.

Good Luck in SA Coach. Take 'em down...

36/m/173

22:45
1 leg squats rx
dips 5 rounds rx, 2 rounds 6rx/6assist
pullups assisted.

me and my buddy usually do the crossfit on the navyseals.com site but this one was pretty hearty. we had a little race and i won this one.(he's been wining at them for awhile but i caught him) :)

7 rnds
10 1 leg squats (alternating)
12 ring dips
15 Pull ups

i won. 16:26
his time 16:46

he was kipping about half way through.
bo ya!

22/m/180

33:34 as rx'd

50:00

36/6'2"/195

Time: 15:10 as rx'd

Cara: 13:00 w/ dips assist 70lbs & pullups assist 55lbs.

Good job cara.

#508 Propain:
Good luck, God bless

m/25/5'4"/143

As Rx'd: 13:30
Probably could have pushed the pistols a little harder (all unbroken). Dips and pullups were broken after the 3rd round. Forearms were smoked after this one.

27:14

Supported with dip bar
Bar dips sub
all types of sub for pu inc kip, jumping, gravitron

m/220/33/6"0

NOT as Rx'ed

did one legged squats holding on to a balance bar
subbed 2-for-1 regular dips for ring dips
pull ups as Rx'ed

33:05

Coach,
Thanks for the round trip plane ticket to South Africa, and I'm glad I convinced you that I'm the man to undertake this mission. Having spent 5 years of my childhood living in South Africa, and speaking fluent Afrikaans, I'm looking forward to returning to my old stomping grounds. I'll let you know when "the mission" has been accomplished, Coach. By the way, while we're at it, let me know if there have been any other infringements in neighboring countries. I can deal with them as well. Take care, Coach, and I'll check in with you upon my return.

cfwu x3

WOD
5 rounds
10 alt assisted pistols
36 regular dips (some serious kipping on rounds 4 and 5)
15 pullups with woody band

22:10

Super smoker of a workout, will definitely shoot for 7 rounds next time.

Stick a fork in Faught, he's done!

Scale the WOD to 6 ring dips and 10 pull-ups. Pistols as rx'd.

16:16

Need more practice on the ring dips...slow me down since I can only do 1 or 2 at a time. Not too happy with my time today :P

25/m/72"/167#

3x15 sit ups, back extension

7 rounds:
10-1 leg squats alternating legs
36 regular dips
15 pull ups

38:12

18"47 don't know why this one killed me. all pullups broken, seemed completely spent on them. blaming it on getting a haircut just before wod.
the whole sampson thing.

23M/5'10/185

13:11 (Rx)

Kipping pull-ups just weren't working!

as rx'd, 23:01

Pistols are new to me. Got full ROM but had to sit on a med ball at the bottom. That's what really slowed me down.

Afterwards, 10 tire flips then slammed tire with a sledge hammer followed by a 400m run. Did that twice.

Stood on box to do pistols, got good depth squat, elevation helped front leg not to hit ground and lose balance, also held 10lb.KB to assist with balance and a little extra resistance. This is the first time I sucked it up and did a workout with pistols
otherwise as rxd' 14:45

19:39....and it felt good...all my pullups were broken on the 5th,6th and last set

Looks like LtCol Wilson has knocked out their website on his mission! The link is down!

cfwu-ish

Did 36 bar dips instead of 12 ring dips, used elastic band w/ one hand to do pistols.

45:07, ouch.

M/46/145

CFWU1

As Rx'd
19:33

Apolloswabbie - nice work!

Nice to see Coach correcting bad form in South Africa too.

as rx'd:

18:24

did it in the heat

Did today's WOD on a playground in my apartment complex today. Now the parents think I'm a some kind of creepy crazy person. Great.

That said.... .

10 Pistols (handrail for balance)
15 pullups (scaled down to 8)
12 Ring dips (substituted regular dips)

Even with all that scaling, DAAAAAMN did this WOD kick my ass. I crapped out on pullups in round 3.

I *know* I can do more pullups than that. I think my performance suffered because today was a day 3 after I set a WR on DLs on day 2.

I want another crack at this one in a month or 2.

M/18/5'11"/160

One legged squats holding onto stretch bands
1x bar dips

30:31

Yesterday's deadlifts:
225, 235, 245, 255, 265-only got one

24:23

8:18 as rx'd

27m/6'1/205
15:36

20:56 with some support from hands at bottom of squats, ring dips (forgot to kip)

21:04

self spotted with finger tips on racked bar for the pistols.

Seven rounds for time of:
10 One legged squats, alternating (ridiculously assisted)
12 Ring dips
15 Pull-ups (subbed 10 ring pullups)

Time: 49:14

If Faught doesnt want to take the time or put in the effort for any certification, then he should take a flying leap. It sounds like he is just trying to cash in on a great name.

51/M/150

7 rds, 20 regular squats, 12 pushups, 15 pullups

17:33

At a playground structure in Scottsdale, 99 degrees. Avg HR 175, peak HR 185, rec 48. The heat made my heartrate feel like it was 195 when it was only 175. Kudos to all Crossfitters doing this stuff in the heat regularly.

as rx'd right after yesterday's WOD

17:10

46 - 6' - 210#

As RX'd

13:42

Following yesterday's Deadlift make-up and CFWU x 3 (Modified)

#570 mas -

I CF in my garage in peoria, az; it was 101 here.

Keep it up!

m/45/5-8/150

Very ugly pistols
Dips on bars

29:55:56

m/28/165/5'11

14:34

gaucoin comment #450

thanks for the heads up, wish i knew that prior i could have taken a bit of time off my score. actually i guess i should say my quads wish i knew that ahead of time.

once again i appreciate it!

f/25/120

21:58

subbed ring dips for regular dips first 2 rounds and ring holds last 5

i really liked this one!

28/M/5'6"/170

WOD as rx'd: 13:00
Substituted regular dips for ring dips.

Love the workouts and they are getting easier and easier to complete as each week passes by.

Push it til you puke!!!!!

Wow!!! I have a confession to make, saw the WOD and walked into the gym with my ego barely fitting through the door. This work out kicked me in the face, gave me a huge wake up call. Thank you CF, and to all you out there that push yourselves every day!! You guys/girls are truly inspirational.

As rx'd
24:41

AStreet 25/f/135

Wow!!! I have a confession to make, saw the WOD this morning and walked into the gym with my ego barely fitting through the door. This work out kicked me in the face, gave me a huge wake up call. Thank you CF, and to all you out there that push yourselves every day!! You guys/girls are truly inspirational.

As rx'd
24:41

AStreet 25/f/135

9:34 as req need work on one legged squats

29:40

Had to use parallel bars for assistance on pistols and subbed 36 regular dips for ring dips.

Cannot do ring dips:-( did excentric dips, jumped up and lowered it down:-) It's my next GOAL!!!!Can do one muscle up ->one dip, need to work on it!

18:27min

Pull ups and pistols EASY work:-)

40/M/164

warmup: 1k row at 4:07

Did BrandX's Pack, but subbed one legged squats from a bench.
5 rounds:
10xalternating one legged squats, standing on a bench
12xDips
15xPullups
26:30

I don't quite get why this was so hard today. It didn't feel like a metcon at all, mostly because each exercise felt really hard today, even the pulls and dips.

Jeff @ home
9:46

66-male-175-5'10"
Coach, today marks my 2-month anniversary of doing crossfit. I honestly can't believe the difference in my endurance, strength and in my body. For the first time in my 66years I am getting a 6-pack other than the beer I used to buy. This has helped my long distance running as well. THANKS.
warm up:
5 minute elliptical at 198rpm
1000 meter row 4:20
wod 33:03
7-rounds
10-pistols-used bench for balance
15 pullups
did 3 to 1 sub for ring dips, don't have rings (as if I could do them anyway)
36-assisted dips using gravitron
post:
50 30" box jumps
50 incline push ups at 45 degrees
30 ghd's

As RXed: 13:01

Damn I could have beat 13 min if I just didn't
need to breath!!!! lol

I am pretty happy with my body weight work out
times recently.

I have been zoneing hard and incorporating some
Intermitent Fasting and I am getting great
results.

I was shooting for sub 15m and really surprised
my self

Thank you so much coach crossfit has changed my
life.

19:53

almost as rx'd..(no rings)

38:00

Seven rounds for time of:
10 One legged squats, alternating SUB Assisted One legged squats
12 Ring dips SUB 36 dips
15 Pull-ups

33:59

55:29

did 3 regular dips instead of ring dips

darryl faught is a typical no-talent, uncreative, thieving sob, chickens**t, mofo.

darryl faught is a typical no-talent, uncreative, thieving sob, chickens**t, mofo.

those shirts are really obnoxious

32/m/196

did regular dips since no rings

14:46

17.40
as Rxed

18/M/150 @ CF Suffolk

Rx'ed - 16:00

Fun stuff, next got to learn butterfly kip!

M.31.5'7.173
As rx'd
9:36

56 y.o. 154 5'10

As Rx'd: 27:12.

No experience with pistols. Kept my balance by holding on to a ring .

21.m.134.65"

as rx'd with both ring dip and ring pull ups
28:55

as rx'd: 21:55

30 M 178 6'0"

16:22

23:57 Suck at the pistols.

18.18. My pistols stink

m/27/177#/5'9

Coach, there are so many people that care too much about your creation to just watch some little weasle pawn your ideas as his own. I hope you nail that SOB. everyone knows who the real godfather of crossfit is.

btw an ass-kicker of a WoD.(19:31) used bar to balance for pistols (first time trying them). ring-dips and pull-ups were as rx'd. but the pull-ups ate up most of the time mostly b/c my kip got less and less efficent throughout the wod. it seemed like a big part of the later was a cardio-respiratory issue. boy do i have a long way to go. nice job appalloswabie and OPT and anyone who did this as rx'd or even tried. keep on truckin coach.

16:26

Ring dips took the longest. Pistols in a doorway for balance assistance.

Bwt: 165

Time:
13:35

m31/220

5 rds
10 squats holding 10lb plates
12 assisted dips
15 assisted pullups

8:40

29:48

used bar for balance on leg squats

did 36 bar dips per rd

24:45
used 8kg kettlebell for balance on pistols

24:05

**regular dips and about half of the pullups were assisted
**still trying to grasp the kipping pullup

WOD 13:49

sub'd bar dips, waiting on rings to come in the mail

37/m/64"/164

Wed- 7 rounds:10 pistols(holding onto door knob)
12 ring dips
15 pull-ups time:20:51

Thurs- Deadlift 3,3,3,3,3
275;285;295;315;295

I had to switch the workouts around because I was at home and did not have enough weight to get anything out of the deadlift workout.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As Rx'd 15:09

I had no idea what to expect since I have never done one legged squats. I had to do them on my plyobox, but I did not need any tool for balance. Is doing it on an elevated surface cheeting?

Neil sums it up over at fit one radio,

"To say today's interview of Coach Glassman was a thrill for me is a huge understatement. Guys like this (rebellious, commonsensical, open-minded seekers) are true pioneers. They, and others like them are more likely to help you and solve world health problems than the (political, notoriously closed-minded) halls of academia. Don't get me wrong. I believe a program like this is so powerful it cannot be denied by the establishmentarianists for long. In fact, I strongly believe through these very academic halls; future generations of noob trainers will become indoctrinated with the greatness that is CrossFit or it's type. Of course, by then it will have been bastardized; re-named (read stolen) and redistributed as the scientific discovery of someone who emblazoned a new path for the world to see (read: kissed a lot of political ass). By then, the Coach Glassman's of the world will have discovered even better...and so it will go."

I was only able to finish 5 round due to time.

25:00

#518
Billy, I got such a kick out of it that I told my students and even they thought it was funny!
yes, I'll train hard trying to keep up with you!
KEEP UP THE GOOD WORK, be safe..Lisa

crossfit suffolk results:
5 rounds for time:
(1st time crossfitting)
5 each leg-one leg sgts
6 jumping ring dips
7 jumping pull-ups

Brittany 9:58
Taylor 10:03
Carl 2:54
Andrew 9:44

As Rxd:
Devin 16:02
Larry 16:33 (stopped due to torn hands)
Joe 12:43
Ben 19:44
Excellent work guys/gals....

42yom / 150

15:47 as rx'd

Spent too much time on ring dips. Changed the time I am doing the WODs to 8-9pm for this cycle and I hate it. Much prefer mid morning I seem to have a lot more energy at that time.

As rx'd, pistols with minimal assist at the bottom from hands on rings overhead...

1:36/2:59/3:25/3:40/3:32/4:03/3:58 = 23:13

Pull-ups were the slow part... only unbroken set was #1

Need to make new rings that don't cause the straps to dig into my elbows during dips...

14:47

Was interupted after my fourth set, I actually found the last three to be worse after taking the unwanted break.

Completed 4 Rounds in 22:01
10 Pistols Each Leg
12 Dips on Bar
15 Pullups (I've been becoming much stronger, faster and more efficent with my pull ups in a rather short time!)
However I have been struglen with the hummidty and heat in the gym. Going to adjust my pre workout meal.

Sub ring dips with regular dips (globo aint gots rings)
other than that, as rx'd:
6:58
Diggin the new workouts!
M/28/145/5'9"

m/39/5'4"/143

7 rounds:
10 pole-assisted pistols
12 ring dips
15 pullups

31:52

M/35/185

14:18 as Rx'd

I had to touch the squat rack that I was doing these next to a couple of times at the bottom of the pistol, but never took the weight off the leg or used the arm to pull. It was just a balance issue. First five sets of pullups and dips were unbroken, last two sets of pullups 11-4, ring dips 8-2-2.

damn my glutes and hammy's are shot after yesterday's deadlifts.

Today's workout as Rx'D
14:08

pistol kick ASS!!!

Did a few front squats with the morning class. Worked up to 90 kg for 5 and it felt really heavy. Felt weak in obliques. Tried a few tall cleans at 11. Got 70k alright. Couldn't get under 90 and stabilize the load.
Worked out with evening classes. Did 200 feet sprints in teams of two. Worked up to 2000 feet. Rested while partner was working. Whole set took 9:46 with Andy. Rested while we unloaded kettlebells. Awful farmers carry.
Shoulder Press
4x5
135x5 145x5 150x5 150x5

did the WOD with 6pm class. Did 15 dips in rounds 1-7 only did 8 in round 8 to make up for it.
7 rounds and 14 pull ups

24:42

Did 10x65# front squats for sub of one-legged squats.

Ring dips and Pull ups as posted.

WOD
14:30

M/33/204 Chicago

One legged squats while holding on to the squat rack.

24 regular dips.

12 pull ups.

26:12

32:39

Did 3:1 bar dips substitution which I don't think is a fair trade -.-

Didn't have rings.

11:29

CFWU X3

Scaled:
One leg squat (5) each leg holding rope.
7-12 Ring dips.
5-12 Pull-ups.

21:56

NB
7 rounds: Assisted single leg squats, 5 per leg (used smith machine bar); 25 bar dips; 15 pull-ups (varied grip; jumped). Not a great energy day, but I got through it. 27:51; AHR: 146.

NB

(135/F/24) crystal h
19 min. substituted jumping pull ups and dips on bars...7 rounds

M/32/6'3"/280

19 minutes
broke the pullups into 8/7 and dips to 6/6.

11:07
Rx'd

32/m/185/5'8"

Lee 617,

Thanks, passing on smiles is even better than smiling yourself :>)

Have Fun, Train Hard,

Billy

As rx'd 18:34

Speal, 6:29? Holy crap. How is that even possible?!?! You're a legend.

30/M/170

No rings, subbed bar dips. Pistols over a curb.

17:40

day late, there are a ton of great times! congrats everyone!
15:53 as rx'd

29/m/185

As Rx'd

23:29

M/21/162/5'10

Could not manage full WOD.
Adjusted to:
Four rounds of:
Pistols as RX'd
Pullups x 12
Dips x 30 (broken down to 2 sets of 15)

Time: 25 mins =/
Only my 4th day on CF though.

28/F/5'4"/149lbs

Warm-up: 480m run followed by 3 rounds of-
15 squats
15 push-ups
15 sit-ups
20 sec handstand

WOD: 7 rounds for time of-
10 assisted one-legged squats, alternating
12 dips, assisted (used Gravitron)
15 push-ups (subbed push-ups for pull-ups)

16:35

as rx'd:

19:38

great workout coach!

It's amazing to see how quickly Coach Glassman and the CF community dealt with the issue in SA. Absolutely amazing! It's great to see so many people come together for a common interest.

3 Mile run
22:59
then
5 rounds
10 Pulls
12 Dips
15 Squats
8:35

Assisted Pistols hanging onto rings, All else as rx'ed

22:30

Nice WOD!

31:18

Nicole: 19:03 as rx'd
Jeremy: 11:09 as rx'd

8:54

failed miserably at the end. Awesome burn though. :)

http://www.angrydalty.com/crossfit.htm

(please click an ad or two, it how I get paid. shhhh! :)

Oh I modded the dips... :)

27:00 even. Most left leg pistols needed a touch of assistance to rise from the bottom position. Right leg pistols were fine. Definitely an imbalance there that needs to be resolved.

Interesting how Mr.Darryl Faught's site is down already (as of 6/13/08).

I guess he knows he's wrong!!!

Hand hold assist with pistols.

18:29

#654 Looks like it's back up again, but he's removed the "Contact Us" page. Anybody have his email or contact information? Post here!

as rx'd

10 pistols each leg,
12 ring dips
15 pullups

41.42m

10 pistols
12 dips
15 pullups (assisted)

26:00

f/25/107

pistols done to dynamax ball, ring dips quickly deteriorated to a mix of poor ROM ring dips, some jumping, some on parallel bars...

pullups rx'd, ripped my hand...boo hoo poor me

26:02

40/m/160
as Rx'd 14:15
Like a dork, I forgot that it was 7 rounds for time and kept going thinking is was get as many in 20 minutes. I managed to squeeze out 2 more sets, but the pull-ups were more kips than anything else.

Subbed 20 walking lunges for pistols due to sore R knee, but otherwise as Rx'd with dead hang pulls. 18:23

Myself and my flatmate are crossfit addicts, except we have one problem, we live in South Africa. We canceled our commercial gym contracts and moved into a garage in our apartment where we do the WOD religiously.

Had to post though, cause we also both study law and found coach´s comment at #15 hilarious. Don´t worry coach, our courts only lack a semblance of justice, ethics, and law when politics is involved!

No one in our country is certified so we can´t go to a CF training facility. Anyone keen to sponsor us to come over to get certified?

M/41/165 Jackson TN.

As rxd: 22:36.

Hands down the hardest WOD I have ever done. I don't understand why. I did pistols on a raised platform (concrete block) and they were a load of fun!

OLS assist with nearby shelf
Reg Dips 20 1st round then 15 for the rest
pullups broken in 10 reg then 5 jumping

25:50 pathetic

Seems their site is down. . .

Pistols done on a box, assisted ring dips (top of one foot on bench behind me), pull-ups all unbroken
16:35

27/m/175
one legged squats is still out of my reach and so is doing 15 chin ups in one go,
but completed the WOD

10 One legged squats, alternating
12 Ring dips
15 Pull-ups (5x3)

40 mins

Hoshi

CFWUx2 (-dips, pullups)

16:59

subs: jumping ring dips; held onto rings for pistols; jumping pullups

very please. i am very tired as this is my first full week on 5/2 cycle and i did all pistols and all dips unbroken. nice way to end the week.

ck

5 rounds in 14:58. Hands were about to tear. First workout with pistols in it that I've done, was surprised I was able to do that well. Mike you're still kicking my butt.

Even scaled this was a train wreck for me.

I apparently have 2 weaknesses, my mind and my body.

Was this suppose to be 5 one legged squats for each leg? I did 10/10. everything else as Rx'd.

22:56

balance assisted squats
bar dips
pullups

13:45

wow - pistols are still impossible

subbed as follows:
7 rounds -
24 squats
24 dips
15 pullups (Jumping after round 3)

32:33

m/31/5'8"/229

I had to sub regular dips for ring dips. 3:1=252
Our rings are on back order.
I also suck at pull ups, so I only did 7 per round. I was at 5 per round last week so I am getting better. I have not done any ring dips yet. I know the are harder than regular dips but after doing 252 dips today. I would much rather do ring dips. I feel my time would of been a lot better if I could have done ring dips.

26:16

M/38yoa/157lbs.
WOD: as rx'd - 13:00

CFWU

no rings, so did 36 regular dips for each round, for pistols, did 10 each leg for each round

30:19

as rx'd 18:47 had to kip last to sets up pull ups

30 minute elliptical warmup. AHR around 145

Did 4 rounds, first time doing sets of pistols. Legs gave out at beginning of 5th round. Sucks.

23:something

Kind of rx'd
10 pistols (done to 5 step stairmaster box, I'm working on balance right now)

19:52

pull ups looked like this
15-15-12+3-12+3-12+3-10+5-12+3 getting more and more sets unbroken or close to unbroken

Well a day late...

as Rx'd, 20:19

08.06.12
500 m row (1:50)
5 rounds of crossfit warm up (10 reps each element)
500 m row (1:42)

M/36/140
@ work, regular dips, 11:48.

29 yom 222#
subbed bar dips for ring dips
otherwise as rx'd
20:00 on the dot
about killed myself getting those last pullups in before the 20 min mark

Age 36
BW 186

CFWU 2x15

23:27, as Rx'd.

10 squats, leg on a bench
15 bar dips
15 pull-ups
26:31

Got the kip down...finally! On to the butterfly kip.
Required too much rest within each PU set -- grip was failing.

19:03 - squats arm assis

m/37/175

25:30

Needed support for the pistols since this was the first time I have tried them. Pistols is hard:) Subbed bar dips for the ring dips at 1:1 to keep the pace moving.

Pre workout was a 500yd swim in 7:19 followed by 5x100 on 2:00 min intervals. Have my first triathlon ever coming in 10 days and I have done, short of this swim, exactly no training for it, other than crossfit. Crossfit, don't fail me now!

Not Rx'd
Left pistol not possible, intense pain in left hip joint, been hurting since doing the backwards runs and deadlifts. Often get it with cleans too.
Broke left femur at top as a kid, could be related to that I think. Had to stabilise on left coming up with two chairs and ended up on ball of foot.
Otherwise right pistol unstabilised and down on left leg ok. Rest Rx'd.
Slow 32:34 - pull ups and ring dips in door frame, restricted space slows me down.

Nice wod, will do outdoors next time and faster.

M/5'10"/175 lbs/age 20

10:28

recently hurt my wrist in a lacrosse game. so i couldnt do ring dips for stability purposes. also on the one-legged squats i couldnt get past 90 degrees with holding onto something fo balance. long story short, i had to modify this one pretty badly

40:18

Pistols as rx'd, except my R leg is a little shallow (Still getting full ROM back after knee surgery last year. Actually, I have full ROM back in the clinical sense...but pistol ROM is ass to grass).

Jumping ring dips...tried to not use much jump on the way, and worked the negative on the way down.

Kipping pull-ups, except last round was jumping pull-ups, because my hands were about to tear.

Also had to stop to re-tape my hands twice.

Really hard.

Day 4 of my 1000 day diet, wherein I pretend that chips and salsa is fine if the chips are really small.

Subbed 400m run for squats.
regular dips
jumping pullups
6 rounds, 29:30

27:59

16:33

yikes.

Didn't do it for time, one legged squats need work. Completed workout.

Modified WOD on back porch:

Attempted pistols - that was funny to watch I am sure. Subbed 25 air squats per round.

First day on my rings. As rx'd but broken into sets and not able to do full ROM yet

No pullup bar, so I subbed jumpers with a piece of nylon strap looped over deck.

No time.

m/53/180
subbed 10 - 135# squats for pistols each round
otherwise as RX'd
27:50

Good for Darryl. He'll probably sell a lot of t-shirts in South Africa.

Coach needs to fight this. I believe there is enormous intangible value in the Crossfit brand. It's worth fighting for.

Somehow pulled a muscle is my neck about halfway though the first round of pullups. Not sure what happened. Struggled through three rounds as rx'd

17:30, miserable showing

26/f/5'2/132#

breakfast: run 45 minutes = 6 miles

cfwu

WOD as rx'd
pistols unassisted and ATA
ring dips full ROM with as little riding of the straps as possible
pull-ups butterfly kipped

time = 14:51

and that wuz with time lost having to wait to do last 2 sets of pull-ups for one of the regular mirror-bunnies to finish her set of hanging leg half-raises.

24/m/195

Everything as rx'd, but subbed 3x bar dips for ring dips.

22:45

CFWUx1
18:29

m/16/6'1"/185

10 one legged squats /alternating
12 ring dips
15 pull ups

13:22

the squats sucked!!!!!!

M 35/226

7 rounds

20 squats
24 reg. dips
15 pull-ups

21:41

M/22/5'10"/145#

As Rx'ed: 10:21

m/40/72/175

a lot of "self assisting/jumping"
18:05

Ran 1.5 to the gym and 1/5 back

5 rounds:

10 pistols (holding onto sides of power rack for balance)
12 dips
15 pull ups

35:30

sub'd dips for ring dips 3:1 (36 per rd.)
time of 23:05

as Rx'd

rings dips X 3 on regular dips

17:45

27:05 subbed 2x push ups for ring dips.

27/m/175

5 rounds, pistols holding ring for balance

23:26

scaled to:
6 rounds: 10 one leg squats (assisted)
6 ring dips
10 pullups

23:04

21:10

15:05 without squats. Back way to sore from deadlifting. Need to watch that.
At home
34m/170/68in

29/m/176

7 rounds of:
10 One legged squats, alternating
36 dips
15 Pull-ups

23:50

dips took forever!!!! 252 dips... I need rings

36 M 168#

As Rx'd

11:03

3.5 hours of pushing a Lawn Mower
500m Row
ROM'w

WOD
:15::12

Felt weak! And my Pistols suck! Night life must be catching up w/me. Arrghh!

Get some, Go again!

30:00 Used one finger from each hand on rings for balance during pistols

42/169

7 Rounds

10 1-leg squats alt. (20 total)
12 Ring dips
15 Pullups

As rx'd

Squats were pretty ugly at the end.

24:51

mod one legged squats 10 x 7
ring dips 12 x 7
pull ups 15 x 7

19:38

as rx'd

16:04

M/30/150

First 3 rounds were ring dips, last 4 were bar dips (1:1).
Held on to upright for the squats in rounds 3-7 for balance assist.

24:17

MBK

As Rx'd

18:09

EJEJJJEEEEEJEJJEJEJJJEJEJEJEJEJEEJEEJEJJEJEJEJ
M/35/170
25:45 AS RXED
RING DIPS WERE TOUGH

rx'd 19:33

Pistols Used pole to help with balance; depth was maybe 2/3. This was my first time with pistols, they are tough
Dips subbed 3:1 stationary dips 36
Pull ups 15
split between dips and pull ups 12/5 for 3 sets during each round

44:30 total time

I have no idea how some of you are doing sub 20 minutes on this program

35:26; assisted for balance and later sets assisted with last reps myself back up with arms, but full ROM. Subbed 15 standard dips per round.

25/M/175
26:40 as rx'd except sub'd ring dips with 2x1 regular dips.

33/M/185

As Rx'd

22:14

M/29/5'7"/150 - week 1

scaled down to seven rounds of:
20 air squats
4 or 5 regular dips
4 or 5 pullups

23:25

Just started learning kipping pullups and cannot link one to the next. Also had trouble getting my chin sufficiently and regularly above the bar on the pullups.

7 rounds
regular squats
10 regular dips (no rings avail)
10 pullups (springing into it)

post ran 5k in sun - got sunburned

35:39

28/m/63kg
As rx'd 22 mins.

M/27/5'10/226lbs

5 rounds...pistols to a folding chair, bar dips instead of ring dips. (used 1 to 1 substition.....sorry.lol)

22:25

Vance

13:40 rx'd

cfwux3
burgx2

5 rounds
assisted pistols
ring dips (1.5 to 1)
pullups (broken)

24:14

scfd1 0508
32m 5'11" 190#
16:00
assisted pistols with bar

scfd1 9607
37m 6' 178#
12:45!
assisted pistols with bar

25:00

Starting with round 4, I subbed regular dips (1:1, not 3:1) in for ring dips.

as rx'd:

16:26

Made this ne up today and subbed it a lot.

10 one legged squats to a box, alternating
12 bench dips with my feet on the same box
15 jumping pullups

Five rounds for time: 17:24
- Chad

19:08, as rx'd.

26:52

Used Rack to assist in balancing the one legged squats.

m/31/229

26:25
I only did 7 pu per round. Getting better.

Darryl Faught-What a douche! Maybe they're becoming affiliated but the guys at Garagegym.net are all crossfit but not by name from the looks of it!

I feel like "the man" after this wod:
5 rounds as rx'd
10.21

should have done 7 but the shoulder felt weird at the onset so I took it "easy".

Charity-
Rx'd
12:39

6 rounds. modified pullups to 10

35 mins. couldn't get up anymore.

48/m/140
as rx with some support
19:19

m/29/194
Changed it up a little.
7 rounds of 10 one legged squats (alternating), 40 pushups, 15 pullups, 200 meter sprint. 32:08. Nearly met Pukie yet again.

So his website is gone. Wonder if he took it down, or if it got hacked, or flooded.

26/m/155

12:20

Subbed one legged squats for regular squats, but made it 20 per round.

Hi Coach, and all other crossfit members, i am living in South Africa at the moment,i found your site about 3 months ago, and spend as much time on it as possible learning and attempting to try the WOD, (scaled of course) i cannot follow the link to darryl faught's website (will keep trying though), but i can tell you i have never heard of this person, his gym, or anything for that matter! when doing the WOD at my local virgin everyone reckons i've lost my mind...and when asked i tell them to go onto your website and spend a couple of hours unlearning all the crap they've been told and taught about training..but like i said in SA i have never heard a thing about this guy, his gym or training methods, i'll post further once i've been on his site...

test

25/M/158/6'1

As Rx'd

15:36

35 min

did squats on a bench, had to hold supports for left leg

35 min

regular dips

pullups: 12-10-7-6-5-5-5
gravitron supplement level: 10-10-12-14-14-14-14

13:05

Regular dips

Pullups were 10+5 after the second set

as rx'd: just over 24 minutes

for the first 4 rounds of pistons, i held on to the rings so i could go deeper.

23:32

32:00

sub'd 24 bar dips and 10 pullups

as rxed

12:39

as Rx'ed

12:35

did as rx'd except for 1:1 bar dips instead of ring dips. No excuse, just fear. And I didnt have 3 hours to do it...

19:27

As Rx'd, except used weight rack to balance myself on the 1-legged squats

16:22

Faught must have conversations like,"They're McDonalds, we're McDowell's. They've got the Big Mac, we've got the Big Mick. We've got two all-beef patties, special sauce, lettuce, pickles, cheese, onions on a bun with NO seeds. They've got the Golden Arches, we've got the Golden Arcs. They've got Fran, we've got Frank. They've got 21-15-9, 95lb thrusters/pull-ups for time , we've got 21-15-8."

...won't be the last pretender.

greg a warmup

7 sets of
10 pistols
12 dips (ring)
10 pullups

17:02

pullups were all over the place. ON some sets, did 7 strict, did 15 on the last...couldn't get comfortable

used the side of the tub to get more depth on the pistols (first attempts ever).

did CF Endurance in the am (4x300m sprints)

fun stuff

day 1 of the zone diet (18 blocks, 1.5 fat)

M50/170

15:10

46/M/184
sub'd
PU #5 assist
bar dips
26:56

m/25/206/6'3"

regular squats and dips

15:35

M/29/73kg/5'11

10 pistols (5 each side)
5 ring dips
15 pull-ups
x 7 rounds

28:30

Ring dips were hard and jumping/assisted towards the end. Tore my right palm in round four and switched to push-ups for the remaining rounds to avoid destroying it completely. The pistols were surprisingly ok.

m/30/232

30 min (24 dips instead of 12 ring dips and both pullups and dips needed 70-100 lb of help)

Jan-Michael: 19:47
AL: 17:31
Ryan: 19:14
Taylor: 19:40

27:52
assisted pistols

approx 3min

CF Fairfax w/u

Had to sub 3x bar dips - left shoulder hurts too much for the rings right now.

7 rds:
10 alternating pistols
36 bar dips
15 pullups

24:22

Would have been a LOT quicker if I could do rings, but don't want to chance it right now.

26:07

held onto pole for pistols.

Catching up after week at beach. Feeling weak from general food and beer abuse.

10 alternating pistols to second stair
12 ring dips
15 pullups

7 rounds 22:10

surprised that pullups were the hard part.

M/32/215
Still catching up. Need to stay Focused!
Add 400m runs into this one....
7x 400m run 10 ea leg Squat 12 ring dips 15 pull ups
38:55
Done at the Edmonds Boy & Girls Club Track

can't do a one-legged squat. subbed in step squats...should have doubled the reps.

17:01

M/165/5'11"
18:56
Did One legged squats with self assist.

subbed in step squats...should of done 10 each leg instead of 5

19:41

19:40

did the dips on the bars. both ring sets were already taken. pistols done holding on to squat rack for balance. i get tipsy!

18:45. Subbed 20 push-ups for ring dips.

m/30/180

Round 1: As Rx'd (sub'd 36 dips for 12 ring dips, as prescribed in FAQ's)
Round 2-7: I did 12 regular dips for the Ring dips.

23:34

as rx'd. kipping ring dips

TIME - 28:14

Rx'd
Holding on with one arm to upright bar for ols
14:16

25/m/157/5'8"

as rx'ed
12:20

one legged squats suck! and ring dips too! I am trying to have good form all the way through, but i know it slacks as i go on and get tired.

CF Cobra!

As rx'd
27:13

23:16

Had to push off my hyper rack to assist my one legged squats.

Greg WU + 5 min rope jumping and BWU

Time as rex'd

about 12 minutes

M/39/5'8"/70kgs

10 OLS
36 Bar Dips
15 PUs

7 rds = 30.34

F/43/5'2"

10 OLS
36 Assisted Bar Dips (35kgs)
15 Assisted PUs (15kgs)

7 rds = 23.57

$$

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips subbed 24 bar dips
15 Pull-ups

last 2 sets were jumping pullups

37 minutes

Jennie: 26 F 160# 5'9"
Seven rounds for time of:
10 Squats
12 Bench dips
15 Bar Rows

Time= 13:29

as Rx'd

24:29

19th June, 2008

7 rounds
10 one legged squats (pistol) each leg (not bad)
12 Dips - no rings (fine)
15 chin-ups (why? God why?!?)

Loved the pistol squats, gret for the sit spin. Pushed myself heaps. The first set I only did 10 (5 a side) thought it was a bit too easy, so there after I did 10 a side. My left ankle has less Ramge of Movement, but this helped it practice more depth. Thight to calf almost every time. :-)

J- 3 rounds as directed

K- 7 rounds,as directed, with assisted pull-ups

27/6'8"/210

20:32

meyer as Rx'd
support on pistols
broken sets of pulls and dips
37:00

Age 52/BW 250# one leg squats supported (5/side)/subbed bench dips (3:1)/jumped pullups (27:35).

WU
Used two bungees to help with one legged squats
29:40
M/47/195#/72"

No warmup

15:44. Used filing cabinets to balance on squats. Bar dips.

Post -- 20 minute jog outside with Coach.

M/27/5'8"/187

WOD (scaled):
used a bar for balance on the squats and did bar dips.

21:39

m/26/168

25:30

needed help balancing the one-legged squats... kept wanting to fall over

44/M/153#

19:52

m/34/5'9/171

CFWU - 3. 5 PU, 10 dips 1st set. 12 pushups 2nd set. 4 HSPU 3rd set. Superman. Burgener

27:05. Disappointed after seeing other times. Didn't know what to expect.

Think I only did 12 PU on sets 3-5. Accidentally thought I was to do 12. Did 21 PU last set to help make up.

Pistols seemed to be as prescribed.

39/m/177/95

4 rnds
10 One legged squats, alternating with support
12 Sitting dips
15 Pull-ups with rubber band

app 15 mins

5rounds
1955

WU: 10 rounds jump rope, shadow and heavy bag
WOD: subbed bar dips for ring dips. Dips and PUs done in 3 sets: 23:55

17:51

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1st workout back after 6 weeks off:

23:55

(one hand slightly hold on door frame for pistols & kipping ring dips)

27.48

27/m/231

Subbed bar dips for ring dips

20:21

M/28/BW154/5'8"

Slight modification:

10 one leg squats alternating
36 Parrallel Bar Dips
12 Pull ups

18.28

Dips were the worst part of it given the sher volume.

f/31/160/5'7"

3x cfwu

attempted one leg squats, but need more guidence because I could not do them so i subbed 25 squats instead.

puppies scaled workout
3 rounds of:
25 squats
10 dips (assisted)
12 pullups (assisted)

M 36/64/155 Completed on 27JUN2008
CFWU 3x15 (minus pull-ups and dips)
as rx'd 15:45

34:34

* pistols assisted (i.e., with my hand on a bench)
* 1:1 regular dips
* kipping pullups

stretch wu
wod
23:22
w/ ring assisted 1 leg squats

2 rounds with normal squats 8:00

I think it (http://www.crossfit.co.za/index2.html) is totally unacceptable! I'm from SA and your work has been a true gift to me and the players I coach the past 8 months. What happens in a year or two if one would like to get certified and open an affiliate CrossFit in SA?
Thank you for your generosity in sharing your knowledge with the world!

30/m/165
6 rounds about 29 min
First time I was able to do a pistol!!!

as rx: 27:00