TIME TO HIT IT HARD AGAIN!

surfed over to my local affiliate's blog page and came across an absolute gem of inspiration

http://www.youtube.com/watch?v=ooQKUYQ_WgQ

I really need to make a road trip & check out the new Box Tony has up there. You know it's gotta be sick! Hope all is well bro.

I just have to say that after being in the fitness industry for a number of years, and crossfitting now for just under a year, I'm finding these times posted on this site by a number of people quite comical. It's difficult to take cetain times seriously. For example, I've seen a well-known crossfitter who'll remain un-named, and I always find his form laughable. If you're going to have the cojones to post your videos, then you better be rocking the form. No matter how quick your time winds up, I think you come off as an idget if your form is sucking.

As I said before, I can't help but to discount many of the times and weight I see, because they're just ridiculous & childish.

My theory is that there are those who must get off in only "posting" stellar results for certain acollades, to get there emotional rocks off I guess.
So many exaples where I'd be doing Cindy, and having a great day, and finishing first in my class. Unbeknownst to another individual, he went & posted 3 rd's above mine trying to accomplish what I've no idea, and I "congratulated" him, even though he knew that I knew I had beaten him. Many other examples like this to list, but what the hell do I care?
I don't know why people feel a need to do this. This is one of the reasons why I'm appreciative of the games and various challenges. It forces people to put up or shut up. I just wanted to quickly mention it. There is a short list of well-known crossfitters whom I ignore because I just can't take them seriously anymore.
I guess I just felt like mentioning this to people to take some of these "contenders" with a grain of salt. I rarely care, but for some reason this past week it just annoyed me.
See y'all at the games.

Heyyyyyyy...what's wrong with firefighters?

Thank God for Rest Days. I may run 5K to stay loose.

"Each acknowledged ways he had wronged the other. They "conversed freely about the past" and parted reconciled." -Quote from today's rest day article.

Of all the pitfalls and pain associated with growing old, the wisdom to pursue peace with those we have fought with is the most precious gift age can provide.

Thanks for posting that article, good read!

The charter of CrossFit is forging elite fitness. Our prescription or methodology for achieving this elite fitness is constantly varied,if not randomized, functional movements executed at (relatively)high intensity. Following that prescription delivers improved fitness—defined as increased work capacity across broad time and modal domains. How successful we are at that is measured by the degree to which game, mission, and life are enhanced, not necessarily by anything that happens in the gym. (CrossFit Journal, June 2008)

The last sentence is what really caught my eye. We strive in the gym to better our last efforts and post our great times and videos, but in the end it is our quality of life away from the gym that matters. CrossFit works because our lives and fitness levels are better cause of it.

#7 - be competitive with yourself. CrossFit is the sport of fitness, but you are your own competitor. Who cares what anyone else posts?

Just did my Level one Cert. Love the people, love One World, love the fact that Crossfitters have passion for sport and fitness. I'm glad I'm part of this family. Glad tomorrow is a rest day!

Probably still go workout though.

Just did my Level 1 cert. Loved it. Love the people, love one world, loved my instructors. It is good to be around people with a passion for fitness. Glad I'm part of the family. Glad tomorrow is a rest day!

Probably still go workout.

4-Cleverhandz,

Wow, awesome link! Thanks for posting the video about Dustin Carter. That kid has the heart of a lion. What an inspiration!!!

http://www.youtube.com/watch?v=ooQKUYQ_WgQ

Jeff at Crossfit Homeless...priceless dutch, priceless!

Hey, nice video interview, and I saw PG in the background zoning on some almonds, very nice. I bet the cert there was a blast!. See ya tomorrow Nick...

Have Fun, Train Hard,

Billy

Cleverhandz and Greg X-5339 comments 4 and 14,

Dustin Carter is an inspiration. He epitomizes the human spirit and drive to win in my opinion. I hope everyone watches the video:

http://www.youtube.com/watch?v=ooQKUYQ_WgQ

Have Fun, Train Hard,

Billy

Crossfitter, comment 7,

What's with all of the negativity dude, post for yourself. Like Jason Ackerman said on comment 11, its you against you. If someone is posting false results that's their issue and they have to deal with whatever they have going on in their head, but it does not diminish how you do in any way.

Have Fun, Train Hard,

Billy

Interesting article. Ayaan Hirsi Ali and Douglas are both very heroic and extraordinary people. In this day and age we need more people like them.

GREAT CERT AT VIGINIA BEACH!! Had a great time and learned so freggin much thanks to all the trainers Pat, Maggie, Jeff, Andrew, you guys are amazing hope to see you again, Rob, you are a freaking nutrition guru, deff wanna take your cert hope to see you guys again at the next cert, until then, Train smart.

- Devin, (The younger guy in the front row)

3 2 1 GO!

#7- Form will never be perfect, if it is, your intensity sucks, form only needs to be in relative shape, which varies from person to person, and if they are cheating or faking numbers and results, its just going to hurt them-selves, focus on your self.

That article really shows that we all have a chance to make a difference for what we strongly believe in, even now, especially now. Our past is just that, look forward. Never walk, always run

Did the workout from the other day:
45 DUs
45 95#cleans
45 Jumping ring dips
45 DUs

Long day of shopping and talking sucked the life right out of me. I did my best but felt like a snail. I need to get my groove back.

Shopping and Talking is extremely taxing, the neuroendocrine response is unmistakable!
3-2-1- GO

I love crossfit as much as anyone but I totally understand why some people abandon posting their times or leave crossfit entirely because of some questionable form and range of movement, and very questionable comments and times.

As previously discussed, I choose to take the high road and do crossfit for me to my own standards and own competition. ie my own range of motion standards etc. Others might have different standards but that is their own decision.

Crossfit is too phenomenal a system to let questionable times, form and comments to ruin my day or my journey to be the best athlete I can be.

This is my third week. I don't do time, I just try to survive it. To me, just finishing is a big accomplishment.

So I think anyone who puts in the effort and actually accomplishes it, that's a champion to me.

Time results will come later after I ensure form is good on all events.

My chest feels like its going to fall off. Thank god for rest days.

Great You Tube video. Thanks for sharing that.

I took a rest day yesterday. Will do yesterday's workout today.

The crossfit system has allowed me to make some excellent improvements in fitness. My times/rounds etc are not anywhere close to the top performers on here, but I compete mostly against myself, so its ok. I do ok for 51.

Crossfit is definitely a fitness system for me, to enable me to have a high level of general physical preparedness for tactical situations and life. So I don't really look at it as much as "the sport of fitness." I have tremendous respect for those who do, and who crank out amazing scores. I don't really worry about other's form/intensity etc, I know when I leave each workout sweating and shaking that I have brought all that I have to bring. In the end I am competing against myself to be prepared for anything and everything life and duty throw my way.

Well that video is one way to keep the godd#%m Canadian firefighters motivated.

Like me...

Jolie stating full range of motion integrity is solid .
The East Coast Games that I competed in form was crap and range of motion not policed.
No offense to the people who ran the event but range of motion AND form has to be policed in competition .

For a deeply sad documentary about Frederick Douglass High School in Baltimore, please see "Hard Times at Douglass High". It's currently running on HBO (DVR) or available through NetFlix.

Were he alive, Federick Douglass himself could not turn this school around.

much needed break.

much needed break.

Body entire body hurts like hell, thanks crossfit. :)

my brain hurts too, I wanted to say my entire body hurts like hell.

Questionable comparison.
Douglas acted out of rational self-interest in working to free himself and his bretheren from oppression by an "outside" system.
Ali's work was/is of a similar nature except that she showed greater testricular fortitude (however unwisely) by publicly pointing out the shortcomings in her own culture and race.

Great article; it's inspiring to see what people can do when they believe in a cause.

Hey everyone!

Just getting back into working out, I've known about CF for a long time just haven't let it fully engulf me. Any experiences from other people who are roughly 6'6" and 230#? I've been more of an endurance athlete for most of my life (swimming and waterpolo) etc. I am sort of worried about load intensity and how my body will react. Any suggestions?

Did a 150 mile bike tour this weekend (75 each day), my first since starting Crossfit. Even with very limited bike training this year (only about 80 miles), the ride wasn't bad... Other than the 15 to 20 mile an hour winds I was riding into on day two...

Crossfit has really helped increase my power! Thanks!

QUESTION ON PHOTO:

In today's photo of the certifications, is the girl in the OneWorld photo, all the way to the left with sunglasses on: Jillian from "Biggest Loser"?

QUESTION ON PHOTO

I'm out at the swimming Olympc trials in Omaha,NE and my swimmers do not need to be at the pool until 9:00 am so I dropped in on Crossfit Omaha this morning at 6 and had a great workout. The guys are great.

4x
300 lb tire lift 10x
20 push ups
25 box jumps
200 mtr run
(2 min rest bet. sets)

total time:17:24

#36 - Alex

Scale down the weights for the first couple of months of working the daily WOD. Review all the info availible in the mainsite FAQ and review the videos availible of the exercises for the daily WOD if you are not familar with them to avoid bad form/injury.
Great resource for options for scaling down the WOD is the BrandX affiliate blog, which can be reached under the heading "Start Here" on the mainsite or directly at:
http://www.crossfitbrandx.com/index.php/forums/viewforum/16/?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228

Good luck and have fun!

"Lynne" late last night...

F/26/5'3"/116
Did 115# bench press
BP/PU
Rnd 1: 5/35 (10 rep PR!)
Rnd 2: 4/27
Rnd 3: 4/28
Rnd 4: 3/25 (blister ripped)
Rnd 5: 4/11...wimped out with blister and was alreay pretty pumped about the work-out. 25 was my pr prior which I did in this work-out back in October as I didn't follow the WODs over the winter, but focused on trying to increase solely strength for a few months. Pumped to be back following the main page! Best of luck to all of those competing at The Games this weekend! I look forward to seeing the results and being there in years to come!

Mornin'. Kempie acquitted himself well last month, offering to "pre-answer" questions from newcomers. By no means is it necessary to have someone do this each month, but the chair is open if someone would like to fill it. I will do January.

#38, that's jolie, cf one world trainer and winner of last year's cf games. does look a but like jillian though i suppose.

I attended my 2nd Level 1 Cert this weekend in VA Beach. It was a delight, and even the second time around, I got so much out of it. My gratitude to the excellent trainers.

Robb Wolf is a MFG genius. I'd been told about him before, but he's even more impressive than I'd thought he would be. Eat right. The Zone is only the beginning of the journey. Your life depends on it. Thank you so much Robb. From this day forward, your website is a daily stop for me. Publish that book, please!

I need to work on my intensity. I'm not trying hard enough. It's been too long since I lost feeling in my extremities, got pinpoint vision & spit up something nasty. I must find that intense girl again, or I'll forever be stuck at my current level. Thank you for the re-focus.

Maggie, thanks for the referral. I'm going to get rid of my foot pain, and come back to where I was.

Jeff, thanks for the muscle up. I knew it was lurking in there somewhere. I'll work on it daily & hopefully will get it prettier in short order. With my 3 original x-fit goals achieved (rope climb, HSPU & MU), my mind now turns towards the 15 BW OHS goal. Unimaginable right now, but by this time next year...

Steve, Andrew, Pat & Dave: It always delights my soul to see you excellent gentlemen. Be well.

Next weekend I'll be in California for the CrossFit Games. I've swept the DC Diplomatic Games, hold the trifecta crown in Jimmy Choo, Dior & Louis Vuitton, and am odds on favorite for a win in the evening gown competition. I can't wait to see everyone, and get a good struggle on.

But beware to those who whine when, in the words of Coach, "Oops, someone spills their tea." I'm packing a small arsenal of poison darts for those who grouse about stuff: fairness, form, exercises chosen, steroid suspicions, etc. Shut up and play. There's only one winner, and it won't be you. Cheer for the winner like you mean it or you'll feel a small pinprick at the back of your neck, followed by a rapidly spreading numbness and tingling as your CNS shuts down forever. Put on your grown up kid underpants and make your mommy proud. You're a big enough person to let someone else be the star. We're competing amongst the fittest persons on the earth. It's going to be grand to be there.

See you all soon!

m/42/5'8/190 still playing catch up did lynne bp/pu 195x40/25,36/20, 30/16, 25/14, 23/12 shoulders toast from ring dips yesterday going 2 rest up 4 tue. crossfit

So happy to have gone through the cert this weekend. I will be taking back to my clients a far better understading of how all this works and how to make it work better for me and them. I am excited for whats next.
The instructors were all fantastic and really were concerned that everyone understood. I would highly reccomend any crossfitter to take the level one cert!

"Put on your grown up kid underpants..."

Pricless.

I'm in the OneWorld picture (CF1 cert).
This was a great weekend both for my own physical education as well as being given some great tools for imparting that knowledge to others.
The speakers were very professional and are definitely teachers in addition to being great athletes.
Fantastic time with a lot of great people. Crossfit is a great family.

Just wanted to thank the Crossfit HQ team and everyone at Crossfit One World for the amazing cert experience this weekend. It was an honor to join some incredible athletes in learning more about this crazy, wonderful addiction that is Crossfit. I learned more about myself in these last few days than I was expecting and feel privileged to have participated. Nicole, you're walking sunshine and although everything you did rocked, I was most impressed by the squat therapy and the nutrition section; I'm gettin my scales and tupperware ready! Jolie, my girl crush, I strive to execute my pull-ups as elegantly as you do. You F#%^ing rock and thanks for just doing your fabulous thing and motivating the ladies of Crossfit. Dutch, thanks for the "push away"; it's the last piece of a beautiful puzzle. Boz, I thought you were awesome when I met you in SF, but this weekend you just killed it with your teaching skills and circus freak show athleticism. Looking forward to more doses at CrossfitSF. Freddy, you were a stellar host and I couldn't get enough of your positivity. Austin, Tony and the rest of the team, thank you, thank you, thank you for your encouragement and knowledge. I thought that I loved Crossfit before, but after this weekend spent with such amazing human beings giving it their best while finding the energy to root for the guy standing next to them, it's confirmed. My name is Stephanie and I am a Crossfitaholic.

I'm the handsome devil in the One World picture from this past weekend's cert.
All I can say is I loved it. Great people, great coaches, great time.
The only down side is my 'fight gone bad' score would have put me in the "junior miss" category...

I'm the handsome devil in the One World picture from this past weekend's cert.
All I can say is I loved it. Great people, great coaches, great time.
The only down side is my 'fight gone bad' score would have put me in the "junior miss" category...

# 36 Alex B. I'm 6'6" 220. I've been doing CF for roughly 10 months and my body has reacted well. My main sport is rowing. When I first started the weights were scaled to my skill level and experience. Now I do everything as perscribed. I may not always have a stellar performance but I do it. Just remember that it takes us tall guys longer to do certain movements. But like was said before, scale down the WOD's and build on them when you can. Your body will get used to it. When that happens, scale up to the Rx'd level. Feel free to contact me if you need. Have fun! 3-2-1 -GO!

BTW, Toby had over 100 points in fight gone bad JUST FROM THE ROWING! I think he generated 2 calories per pull. I think his total FGB score was over 330. Was that a first FGB, Toby? Amazing.
As for the tall/small, rowing is a perfect example of where height is an advantage because total work (in calories) is measured by the C2 rower. My pull is probably 1/2 Toby's in inches. To beat that I'd have to stroke twice as fast.
Now, If Toby and I are doing 95 pound push presses for time, I probably move the weight half as far, doing less "work" and "power", but Toby's got quite a bit more to push with (I'm 5'6" and 155#). I could still probably do more reps faster (moving it half as far) and I'd have an advantage on that one.
Then, there's 24" box jumps (boxes that come to well below Toby's knee, I'm sure)...
I've read that there's some sort of "ideal size" for a human, but considering we're all sort of stuck with what we've been given, those brain cycles are probably put to better use in counting our reps in fight gone bad and "maximizing our badassness" (i.e. increased work capacity across broad time and modal domains).

...and not to mention Toby's been rowing over 16 years. 8-)

Crossfit Level 1 Cert VA Beach:

Thank you everyone, trainers and fellow students. Iman and I had a great time meeting and training with all of you.

Trainers: you guys gave us a great deal of knowledge, critique, and coaching cues. The way the material was presented made the information really easy to retain. Thank you for everything.

Students: it was great to meet and make contacts with so many of you. The amount of support and encouragement through the two workouts of the day we did was awesome. You guys will make great trainers/coaches.

Seminar critique: next time we are so close to the beach, why not have everyone car pool over there and do the WOD at the beach?

Thanks again!

Breakthrough today!
First time doing puppies instead of Buttercup
3 rounds from Friday's workout
600m run-walk(miscalculated distance)
15x 1 pood Kettlebell swings overhead
15x 45# thrusters
15x pull ups assisted
33:49:19 Started CrossFit April 15, 08
Thanks Coach for saving my life!

I have to agree with Rob in Texas. I am soon to be 51 and I am trying my best to adhere to the WOD's. It is not about me trying to compete with Dutch or Andy or any of the others. I compete against myself. I would love to have the ability those individuals do and to be able to have just a small percent that they do. If I can just get Gillian to come to Texas A&M to clone her, I would be happy. I will say CrossFit has helped me when I go into my classroom of 5th graders everyday. CrossFit kicks my ass but I have a shitload of fun doing it.

I was skeptical about what I could learn in 2 days. I WAS IMPRESSED!!! Thanks for a good cert and every thing crossfit is doing for the military. Robb you are the biggest nutrition dork I have ever met they should give you more time at the cert thanks for the lecture it was great. Pat well you look and act like ben stiller thanks for that. Big thanks to all the trainers and students awesome experience.

#4 Crossfitter

Wow, pretty sour there. Here's my 2cents. CrossFit like any other scored activity has those who would embellish their scores, play around of golf lately? The important thing is that their lack of proper form doesn't cost you time or money, so who cares. I don't have the luxury of being near an affiliate and am not a fitness professional, but have been to 2 certs to ensure safety and efficacy of the CrossFit movements. My workout buddies and I have an agreement that anybody "short-strokin" gets called out, no hard feelings, no apologies. If you are really concerned about this, there are diplomatic ways to approach individuals who have poor form, but do it out of interest for their safety, not pride. BTW, everbody's form breaks down from time to time and at certain intensities, but you know that.

Bingo, got your message the other day, but unable to access your e-mail from your site. Would love to have dialogue.

Jay M--click on my name below and use the email that comes up. Look forward to chatting.

23m/160/66"

Took the weekend off because I wrecked my ankle playing soccer Friday night. Lynne didn't pose a problem though:

As rx'd:

BP: 11, 9, 8, 6, 5 = 38
PU: 30, 25, 23, 17, 21 = 116
TOTAL: 154

It was my first FGB as Rx'd. Total score was 358. Thanks Mark.

Jay M:

d a r r e l l w h i t e @ m a c . c o m

The bingo link only goes to the URL and the email there goes into a huge basket that is checked every couple of days. This is my personal address, spaces added to foil the internet spiders!

I was watching the olympic trials yesterday and was blown away by the 100m unofficial new world record that was set tyson gay. Got into the discussion about whether or not we're approaching the limit as to how fast a human can cover that distance.
This got me to thinking about the discussion last week about the 2min fran video. I curious how close that is gonna be to a theoretical minimum possible time. So I'm asking some of the people with great fran times (crossfit games people perhaps) do you feel there's going to be a limit to how fast you can do that workout and where do you think it may be?

#62 re fran times

I'm certainly not one of those guys with a smokin' fran time, but there was an article in the CF Journal a while back, "fooling around with fran" or something like that, where they were looking at maximizing power output by varying weight, etc. Anyway, in their fooling around, they did one with no weight, and no actual pull ups, just simulated movements, to get an idea of the theoretical minimum time possible, like you're asking...what's the minimum time to actually do just the 45 thrusters and 45 pullups. I may be mixing up my articles...man, now I'm gonna have to go look it up.

The conclusion, as I recall, was that there are alot of variables at play...body size, etc...but that people are getting pretty close to top speed.

johnfg -

The 100m dash has still got room for improvement. Tyson is fast, but he's not the fastest; there will be some genetic freak out there with a much quicker start and much better form.

As far as the 200m/400m go... well, I think Michael Johnson was THAT freak. Not sure those will fall anytime soon.

CrossFit? As you've seen, the butterfly kip, though in question by some, has led to quicker Fran times due to the faster cycling of the motion. I don't think anybody could break 2:00 without it.

I think workouts like Helen that involve certain movements like KB swings where, yes, you can pull them down, but there's still a limit on how fast the cycle time is will be easier to figure an "event horizon" for.

#62 johnfg
I'm not a competitor, but as an outside observer I'll give you my take. On the latest Fran video by Josh, assume for arguments sake all the thrusters were correctly executed. Where I see him knocking SEVERAL seconds off his time is 1) quicker transition to the pullup bar get the barbell as close as safely possible to the PU apparatus,etc., and 2) consistent rhythm on his pullups. His pullup execution was so herky-jerky, it easily cost him a second or three in total time. The elite guys, once the exercises are mastered, will need to work on these things for that edge when trying to assault those record times.

I think a properly executed Fran record at some point will be about 1:58555

Video WOD from the other day

21-15-9
Pull up
Swing
Wall Ball

4:04

Video WOD from the other day

21-15-9
Pull up
Swing
Wall Ball

4:04

42yom 180lbs

3 Rounds for time of:

800m Run
55lbs DB Swings x 21 reps.
85 lbs Thrusters x 21 reps.
PU x 21 reps.

All DB Swings unbroken.
1st round of Thrusters unbroken. Last 2 broken 10-6-5.
1st round of PU unbroken. Last 2 broken 16-5.

It was so freakin’ hot in that gym, breathing was really hard. I was hoping to finish it in less than 25min, but I guess I was dead wrong!..

Time: 32:57.

m/37/194/70" (still not getting any taller)

Very Inspirational articles today and yesterday. Also enjoyed the link to the Jack LaLanne (sp) article - never knew that much about him before.

Did yesterday's WOD today; yesterday was a family day, culminating with a trip to the Kennedy Center for Leonard Slatkin's last concert as music director and conductor. Show featured Yo-Yo Ma and Sol Gabetta on Cello and premiered a new Slatking composition - Dialogue for Two Cellos. Absolutely brilliant! Looked like it was being recorded, so if it comes out, I'll let everyone know.

#44 Spider Chick - poison darts and underpants - very funny. I'll be rooting for you in the games! Won't get there myself this year; maybe next year. Where are you in DC?

re: inflated numbers... who cares? While I am inspired by the amazing numbers that athletes achieve here, I am only competing to improve my last performance ("relatively high intensity" is the term I remember Coach using). Any inflated numbers issues will self-resolve. Either the numbers become elite, which then demands video proof and the community can opine on the validity of a specific WOD; or, the poster eventually has to confront whether they embrace the CF ideal of competing against self and improving or not. If so, they'll have to be honoest with themselves to improve. If not, I suspect they will eventually stop CFing. (Or Spider Chick will zap them with a poison dart!) Anyhow, my approach is to post my numbers, good or not so good, so I have a record of where my fitness is. I assume that everyone's numbers are legit unless proven otherwise and choose to see the frequent amazing efforts as inspiration.

did a little biking today

22/M/5'6"/150lbs

21.5 miles

nice way to enjoy the off day

USMC OCC-Class 199

Great article, powerful excerpt in Douglass's letter to Thomas Auld: "I am your fellow-man, but not your slave."

m/35/218/5'11

BP@220#/Dead hang PU
(1st set @ 215#)

11/8
6/8
6/6
6/5
4/6

For the bench, I could have done maybe one more rep per set but didn't have a spotter. And I believe I could have belted out 1-2 more pullups on each of my sets.

Rested yesterday, today did "Lynette."

WU 4 mins easy run, then 4 quarters about 80 sec per, starting one every 2 minutes.

Recover, Burgener warmup, a couple sets light bench.

Bench press on Smith machine (kiddie underpants, with little astronauts on them) pullups were dead hangs (grownup underpants, at least to start).

The gory details: 6 bw bp, 15 pu; 5 bw bp, 13 pu; 4 bw bp, 10 pu; 4 bp (185 - regressed to diapers), 8 pu then 2 more; 5 bp at 185, 6 pu, then 2, then 2. Ugh. Mommm!!!

Crossfitter #7
Just got with my Cert Va Beach rocks. Go to a cert or search the web, "if your technique is perfect than your intensity sucks" and intensity is where the good stuff happens. Trust me when I tell you the CF form police are fully activated at a Cert and you will pay for poor technique. If you can't walk the fine line between form and intensity, CF will be tough for you.

DJ,
Tony's box is huge and it will kick a@@ when it is 100%

Anybody else having a hard time getting on the navy seals crossfit site? I was trying to check today's WOD, couldn't get on.

I attended the level 1 cert in VA Beach this weekend. What an amazing group of people. Each lecture was very detailed, incredible amusing and extremely memorable.

I could have listened to Robb talking about nutrition for hours! He was able to answer any question, tell you why he gave that answer and what you should google to verify the information. Great work Robb, can't wait to pick your brain again!

I highly recommend the Level One Cert to anyone who needs to be reminded of why we love CrossFit.

The most memorable quotes were:

"You fail at the margins of your experience."

"Virtuosity is the goal!"

"There is no perfect execution of a complex movement"

I would just like to all of the trainers at the Blauer Tactical/Crossfit Training Center at Virginia Beach certification this past weekend. I picked up on a lot of things varying from techniques to as well as great nutritional information. I hope to see you all again in a year when I go for my level 2 cert.

new here, just wanted to say whats up

Robert- When's it supposed to be completed?

#78 Hey mate, welcome!

Got 3 mates with my today and introduced them with the following:

10 min wu run
2 rounds of
800m run, terrain course but fairly flat. Goal was to go out hard. 1 min rest. Second run as close to the first round time as possible. They all did very good slowest times we're about 3:30, mine were 3:10 and 3:11.

After that we did CFWU 3 rounds 15 reps, dips and pu's 10 reps. Then and only then I told them the naked truth: This was the warm-up...

After that I did babymunchkin Lynne: 1 set of BW BP, and lost count of reps at 11. Time will tell.
Long post, but we had a real fun rest day! I believe they're coming back for more!

45 Box jumps
45 cleans, 85#
45 dips
45 box jumps
= 19:57

Probably should have tripled the dips but I did what I did. It was a fun workout anyhow and will want to do that one again! About 98% of my time was on the cleans, ha ha ha.
Erin

I never said form should be perfect. But during my workouts where intensity is at a maximum, I'm constantly reminded of my form from my instructor, and fix it where they say it's good. That's different from what I'm speaking about, where the form suck from beginning to end on some of these crossfit films. I'm far from having the best form around, but after doing competitions and performing well, as well as performing well in my in-house WODs, I know good times with high intensity are possible with better form than I've been seeing. there's a lot of ambiguity, and i think people use the intensity claim as an excuse. you are either doing the exercise, or you are not. I'm not talking about perfect form, I'm talking about a full damn rep. you know when your chin isn't over the bar, when your chest doesn't hit the ground, etc.. Stop using the intensity as an excuse, doesn't fly.
But to the other 95% or so of you who I'm NT referring to, keep up the good work.

Hey
Anybody know of any crossfit gyms near Kingston Ontario?

More words of praise regarding the Level 1 Cert in Va Beach. Totally fabulous!

The intensity and commeraderie were just great. Informative, funny lectures coupled with great instruction made for an awesome weekend.

The instructors were top notch! Robb, thanks for the great nutrition information, and the one-on-one pull up help. Jeff, Thanks too for the muscle up, squirmy eel and all!

Manny, thanks for the encouragement on FGB, and best of luck to Maggie and Spider Chick next weekend. Represent the East Coast well!! And others had better watch out for those poisoned darts!

Amy, front row, center ...

DJ,

"Tony's box" is his and CrossFit's box. We're partners in the facility. We're going to be bringing in gear for several months.

"CrossFitter, #4"

Without specifics you sound like a whiny little girl.

Give me an example of a time you don't think is possible or real. I'm constantly looking for that and haven't found what you seem to think is commonplace.

Did CFT for the WOD.

A year ago I had a 575lb CFT.

Today 300lb Squat, 140lb Press, 335lb Deadlift for a 775lb CFT.

I could have pulled more than 335lb but the rules only allow 3 singles.

Not bad for a guy who has been told his "best years" were behind him.

Made up Lynne today.

Used a smith machine (yikes)
Bench: 12, 10, 9, 9, 8 (total: 38)
Pull up: 14, 16, 16, 13, 9 (total: 68)
Total: 109

The past few days I've had a great butterfly kip rhythm. Today it was gone, but all of a sudden I had a decent regular kip. Go figure.

#88 Franklie

That's quite an achievement. I hope I can add 200 to my score in a year. Congratulations.

****VB Level 1 Cert****

Thanks to all the new Level 1's for your high energy levels and to all my fellow trainers for your hard work!!!

ok, couldn't work out this weekend, that is likley not going to change, so i did sundays workout today(monday)

5rounds of max bench at my body weight (165)
max pullups (kiping)

bench/pullup(kiping)
15/21
11/14
6/19
10/14
10/17
Not bad, I'm happy with it.this is three weeks cross fit WOD.

CrossFitter #4. Simple enough, just show us all how it is done at the games.

Ask to get on camera, so we can all see for ourselves.

Joey

Comment #90 - Posted by: Jason 6'0" 189 34 chicago at June 30, 2008 3:36 PM

Ay Jason,

You're a bit younger than me so you should get it no problem.

I need to thank Coach Glassman for his free WODs - they have allowed me to push myself and keep me injury free. I need to also thank Coach Rip for an excellent seminar I attended of his a year ago and for his book Starting Strength. By focussing on technique the poundages in the lifts have gone up; not easily by any manner or means - I struggle for each pound increase.

New goals - 315lb Squat, 350lb DL, 150lb Press.

I've said it before and I'll say it again now...

Spider Chick, you rock!

Have Fun, Train Hard,

Billy

1 Year Anniversary

CrossFit Totals
Deadlift: 355
Overhead Press: 165
Squat: 315 (still not used to it, but a$$ to ankles where previously I couldn't do 225)

and as a bonus, bench 275 easily without active training in the movement. Simple pushups and ring pushups.

Next goals will be adding max clean and power clean to the above mix...

Plus my summer goal of dropping to 190...

That said, I've taken about a month off due to a bicep strain and return to active work tomorrow night. Can't wait to get back in on a consistent basis and working with two excellent coaches plus several other dedicated people.

And just for fun, here's one of my early workouts:

2x8 of:
Knees to elbows
Burpees
Thrusters w/20lb dumbbells

Complete in 7:55!!

I look back at that and laugh.

Thanks Coach for everything. : )

What a great group of people at the VB Level I cert! Thanks to all the participants, you guys and gals were awesome....enthusiastic...full of energy...eager to learn!

Pat, Dave, Andrew, Robb, Steve, Alex & Jeff - it's always a pleasure working with all of you. You guys rock! Can't wait until the next time!!!!

Maggie

Jodi (F/29/109)
Mobility Drills

Squats
45x3
95x1
135x1
155x1
175x1
190x1 (PR by 5 pounds)

Overhead Press
45x1
65x1
75x1
85x1
85x1
90xf

Overhead squats
45x1
75x1
95x1
110x1 (PR by 5 pounds)

Overall! Awesome Squat night...but my overhead pressing has been horrible lately. I've hit 90 pounds twice but couldn't do it the last two nights I tried. Oh well! I guess I can't win 'em all. I'm super stoked about my squats though.

WOOOOOHO! Up since 3 am and still cooking! The Virginia Beach cert was fantastic! The energy and enthusiasm of the participants was amazing this weekend. Heat, humidity and forest fires did not dampen spirit or output one bit!

As always, a huge honor to be a part of what is truly an amazing experience.

29/f/115

playing catch up

For time:
45 Double-unders
135 pound Squat clean, 45 reps (85#)
45 Ring Dips
45 Double-unders

19:21

pre: wux2
post: 3 mile run tonight

VAAAAAAA BEACH Cert WAS all it was cracked up to be.
I Learned a sh!t ton, met great people, and got a great workout. Nice and sore for a good case of the 'Moooooondays'. Our USN p.t. session this morning was more than laughable. As i sat back and critiqued and critiqued and critiqued, WOW! that's all i can say...MF-WOW! A whole different perspective after learning so much at the cert.

Great skills-work at the cert. So close to my first muscle up...thanks for the encouragement Jeff.

Tony - glad to see you on both days, you're doing a great thing for VB.

Pat - Awesome job....Anyone ever call you Zoolander or 'blue steel'? Sorry, had to. I'll try and stop by for some workouts on my way around from Holland Rd.

Drew - I love your passion. You bring a different dimension to this endeavor. MOTIVATING!

-A.J. "I don't do Cardio" Kruppa

M/22/6'1/185

Made up : "Lynne"

as Rx'd

16 / 30
16 / 30
15 / 25
14 / 27
13 / 25

Total = 75 / 137 = 211 (PR +58)

previous PR = 56 / 97 = 153

I don't know where to post this, but it is interesting information for those of you trying to get your own home gyms set up.

Today I was able to get a tractor tire directly from Purcell/Goodyear in AZ. Simply call them up on occassion and ask if they have any used tractor tires that they are going to throw away. They GAVE us our tire. All we had to do was pick it up. They had about 10-12 tires for us to forage through, and we got a perfect tire for our uses. They throw them out anyway, so it saves them some tire and money if you pick them up.

Keep hitting it boys (and girls)!!

Did yesterday's workout today.

Bench(180 lbs) 19, 16, 14, 11, 11

Pullups 16, 18, 16, 13, 11

I did the bench then went right to the pullups. Took a 4 min rest then repeated, etc.

45/f/130

did saturdays wod as rx'd:

45 du's
45-95# low squat cleans
45 ring dips
45 du's

all sets broken

great workout
thanks CF
24:19

F**KING EXCELLENT
end of subject

F**KING EXCELLENT
CF level 1 & ONE WORLD
end of subject

CF Level 1 Course & One World Gym and CF education staff are F**KING EXCELLENT.
end of subject

What an awsome cert. in Va. Beach this past weekend. The instruction, both lecture and practical were first rate. Pat, Andrew, Robb and Dave did a great job speaking. Maggie, Jeff T., Andrew, Steve and Robb all did an excellent job with the practical portion. I might add, the demo-girl (Maggie) ROCKED! It was as if we were watching art being created before our eyes. It was worth the price of admission. Thanks Guys and Gal!

Incredibly sore from yesterday, had to do something to loosen up. Got in some easy rowing and swimming, stretching, etc.

ran 5.1 k for the heck of it...needed some cardio

The Va Beach Cert was worth every penny, I will probably message board a lessons learned, but Pat told us to put our "critiques" online. I want to thank Mr. Blauer for allowing us to use his facility. When it is done it is going to be the heat. The heat, speaking of which was horrible, and I wish Tony didn't try to burn down the Great Dismal Swamp in our honor.

I learned what Crossfit was this weekend, now I have to start doing it. I am rethinking everything I know about exercise in general and CF in particular.

The staff was tremendous, thank you Pat for our little "treats" if I ever have a fight I suspect is going to go that bad, I'm bringing a weapon, and a friend with a weapon. Thank you Alex for coaxing effort out of me during Fran w/o making me repeat reps. Robb thank you for just being a smart savyy cool individual. Thank you also to Steve, Andrew, and Jeff for excellent patient instruction. Maggie you look like the figurehead on a sailing warship when you demo, you are just stellar. When Andrew called you a world class athlete, you smiled dismissively, but I know it's true.
Finally, to Amy, Gil,Tim,Karen (Just because I recognised you from your story please don't think I'm an internet stalker Spiderchick), and everyone else, thank you for allowing me to share in your experience, it is humbling to be accepted by world class people and world class athletes.

Just got back home to Atlanta from the cert at One World. I can't tell you enough how much information you will gain from these certs. The participants were amazing the trainers are incredibly knowledgeable and damn cool to match.

Thank you to everyone for such a good weekend and such great hospitality. A lot of class acts over there in California.

If you are serious about CrossFit whether you want to be a trainer or not, do yourself a favor, attend the cert. You will not regret it.

Thanks again,
Austin from the ATL

About the Article. Many people yern for freedom and liberty. Few will go get it. Fewer will fight for it overtly or covertly.

Remember that when ambulance chasing lawyers-turn-politicians offer you entitlements and "rights" for your most powerful expression of freedom. Your vote.

Anyone who posts a favorable article on Ayaan Hirsi Ali wins me over. Love it!

37/m/64"/162

Sunday:45 double unders
45 135# cleans*
45 ring dips
45 double unders
*First time to use 135# on a WOD calling
for that weight on cleans. Some of
these woundup being power cleans.
24:47
Monday:"Lynne"
used 165# on bench
5/20;6/25;7/20;8/20;8/25

I just wanted to thank ALL of the trainers at the Level 1 Cert at OneWorld this weekend. I have several certifications, a degree in Exercise Science, and have presented my research in this field at the National American College of Sports Medicine Conference this year and I am MORE than impressed! Your lectures were incredible and not one second was wasted on bullshit. Every single trainer was a huge inspiration to me and I must say that I learned more in those two days than I did in my last YEAR of college. You guys rock. Nicole, you are my new mentor- I love your positive outlook and sassy personality, along with your intelligence and beauty. Jolee, your toughness not only on yourself but on others is inspiring, not to mention your guns and killer driving skills! Adrianne, Tony, Freddy, Pat, Dutch, Austin, and everyone else, thank you for your inspiration and Crossfit expertise! I hope to see you soon! I was a Crossfit-aholic before, and am now ten times worse! Thank you!

I was at CrossFit One World for the Level I Cert. The instructors were AMAZING, the WOD's were tough, and the lectures were informative and entertaining. Boz blew me away with his delivery of lectures. Nicole and Jolie are women I look up to, both so strong and would whoop the average meat head in the gym, yet still such girly girls. Love it! Freddy is a great host and motivator (especially during fight gone bad). Awesome facility too! I learned more from these guys in 2 days than I did reading an entire book for an alternate personal training cert. If anyone out there is thinking about attending a CrossFit cert I highly recommend it!! There is no other program out there like this one. It was bad ass rubbing elbows with some CrossFit celebs. Thanks for the experience!

Very good article, great read. Living in America, I think a lot of us get complacent and forget the struggle from which our society came. Reading things like this spark my enthusiasm and makes me realize that there are some things damn worth fighting or struggling for.

I think I'd like to marry her, if she isn't taken. She'd keep me on my toes.

I think it's easy to underestimate the courage required to turn your back on everything and everyone you have ever known, and take a step into a large dark space that you know is unlike anything you have ever experienced before. It takes a certain spirit to go where you can't see--or where you can only see through the lens of faith and vision--and keep going.

Both of them showed that grit, and deserve our admiration for that.

Some other projects are preoccupying me, so this may not be my most loquacious rest day. I doubt that will hurt anyone's feelings, and will likely gratify many.

Tangential, but interesting: http://www.nytimes.com/2008/06/29/magazine/29Birth-t.html?_r=1&pagewanted=all

It discusses the low birth rates in Europe with a much calmer tone than some of us have seen in other point of coverage with respect to this topic.

The figure of 2.1 is widely considered to be the “replacement rate” — the average number of births per woman that will maintain a country’s current population level. At various times in modern history — during war or famine — birthrates have fallen below the replacement rate, to “low” or “very low” levels. But Hans-Peter Kohler, José Antonio Ortega and Francesco Billari — the authors of the 2002 report — saw something new in the data. For the first time on record, birthrates in southern and Eastern Europe had dropped below 1.3. For the demographers, this number had a special mathematical portent. At that rate, a country’s population would be cut in half in 45 years, creating a falling-off-a-cliff effect from which it would be nearly impossible to recover. Kohler and his colleagues invented an ominous new term for the phenomenon: “lowest-low fertility.”

This here is borrowed from sleep. Hopefully I can be repaid on Friday.

I was sitting in a bar last night, as I sometimes do, pondering. I was contemplating a list of beers I have to drink to win a mason jar mug that will discount my future tap beers slightly. Overall cost will likely be something on the order of $500.

The first choice was relatively easy. I picked Old Peculiar, a Yorkshire Ale, per the label, which was really, really good. Definite keeper.

Second choice was a bit harder. Looking at my card, I realized I had yet to drink any German beers. The reason for this, after I thought about it, was fairly clear. The German "Reinheitsgebot" of hundreds of years ago pretty much dictates for Germans how you can make beer. I finally picked one, a lager of course, that was solid, but not all that interesting.

Being me, this got me to thinking: Germany's "Purity Law" has in fact decreased the diversity of what is possible in German beer. The Belgians next door--unwilling ushers to France in two wars--can put in pretty much whatever they want, and in my own opinion the only possible discussion as far as beers is who is second place. They are a clear first.

Of course, politics floated up next. "Purity": what does this mean? Hirsi Ali noted in the piece posted that Muslims consider others ritually impure. They are corrupt, alien. Outside the fold.

When I was an undergraduate, I had a professor--Alan Dundes--who is well known as a folklorist. He wrote a book based on a German proverb that "Life is like a chicken coop Ladder. . ". That was the title. The completion is "$hitty and $hort".

He liked Sigmund Freud, and put a suitable Freudian overlay on a variety of German stories.

Me, I think Freud was vastly overrated, and almost certainly scientifically dishonest, with respect to the actual evidence with which he was working.

But it raises the question, how do we deal with issues like "purity"? Muslims, in all too many cases, consider Westerners a corrupting influence. As far as that goes, many Evangelicals consider our mainstream culture corrupting. I tend to agree with them, but without sharing many of their presuppositions.

I liked Douglas description of work in New England. It was done soberly, and with a sense of purpose. The purpose provided the pleasure in the work, and the reason to do it well.

It seems to me that a nation or people that is content to do good work is a nation that, paradoxically, is fuzzy around the edges, but well situated for the future.

If you look at the Islamic world, in my own opinion they are cursed by their oil wealth. They get rich without temperance, industry, intelligence, or honesty. Their equivalent to these virtues is submission to a social order that was developed over a thousand years ago, and whose whole aim is to not change.

I had a Saudi roommate in college. He told me that God spoke to the Jews, but they screwed up what they said. He spoke to Christians through Jesus (Isa), and his followers screwed it up.

Only the Koran, he told me, is perfectly congruent from beginning to end with God's will. Combined with the Hadith, it is a complete map for social, political, moral, and religious life.

The interesting question, to me, is: is this a good thing? My feeling is that a certain amount of chaos oriented around general principles is much more conducive not only to happiness, but to sincerely chosen piety, than a socially sanctioned body which coerces public affirmation of piety, and which rests easy once that has been obtained.

"Puritanism", so called, is an individualistic doctrine. No one can tell you if you are saved, and you ultimately--in many if not most iterations of the doctrine--can control through your own behavior and private faith what will happen to your soul.

For this reason, every Puritan has their own salvation, in some respects, which makes the whole thing somewhat chaotic, but ordered within certain rules.

I like this idea. In my view, something on this order can be generalized, without diluting to the point of extinction other doctrines like Islam, but with the helpful outcome that higher level orders are achieved without violence.

My posts come from viewpoints worked out with a lot of words in private, so it's not always easy for me to see if they make public sense, but hopefully this is intelligible to someone.

Corn was the order tonight.

This here is borrowed from sleep. Hopefully I can be repaid on Friday.

I was sitting in a bar last night, as I sometimes do, pondering. I was contemplating a list of beers I have to drink to win a mason jar mug that will discount my future tap beers slightly. Overall cost will likely be something on the order of $500.

The first choice was relatively easy. I picked Old Peculiar, a Yorkshire Ale, per the label, which was really, really good. Definite keeper.

Second choice was a bit harder. Looking at my card, I realized I had yet to drink any German beers. The reason for this, after I thought about it, was fairly clear. The German "Reinheitsgebot" of hundreds of years ago pretty much dictates for Germans how you can make beer. I finally picked one, a lager of course, that was solid, but not all that interesting.

Being me, this got me to thinking: Germany's "Purity Law" has in fact decreased the diversity of what is possible in German beer. The Belgians next door--unwilling ushers to France in two wars--can put in pretty much whatever they want, and in my own opinion the only possible discussion as far as beers is who is second place. They are a clear first.

Of course, politics floated up next. "Purity": what does this mean? Hirsi Ali noted in the piece posted that Muslims consider others ritually impure. They are corrupt, alien. Outside the fold.

When I was an undergraduate, I had a professor--Alan Dundes--who is well known as a folklorist. He wrote a book based on a German proverb that "Life is like a chicken coop Ladder. . ". That was the title. The completion is "short and [covered with poop]".

He liked Sigmund Freud, and put a suitable Freudian overlay on a variety of German stories. Freud, of course, had a lot to say about various bodily functions.

Me, I think Freud was vastly overrated, and almost certainly scientifically dishonest, with respect to the actual evidence with which he was working.

But it raises the question, how do we deal with issues like "purity"? Muslims, in all too many cases, consider Westerners a corrupting influence. As far as that goes, many Evangelicals consider our mainstream culture corrupting. I tend to agree with them, but without sharing many of their presuppositions.

I liked Douglas description of work in New England. It was done soberly, and with a sense of purpose. The purpose provided the pleasure in the work, and the reason to do it well.

It seems to me that a nation or people that is content to do good work is a nation that, paradoxically, is fuzzy around the edges, but well situated for the future.

If you look at the Islamic world, in my own opinion they are cursed by their oil wealth. They get rich without temperance, industry, intelligence, or honesty. Their equivalent to these virtues is submission to a social order that was developed over a thousand years ago, and whose whole aim is to not change.

Islam represents a body of doctrine and practice that, at least in theory, covers completely all social, political, family and other situations.

The interesting question, to me, is: is this a good thing? My feeling is that a certain amount of chaos oriented around general principles is much more conducive not only to happiness, but to sincerely chosen piety, than a socially sanctioned body which coerces public affirmation of piety, and which rests easy once that has been obtained.

"Puritanism", so called, is an individualistic doctrine. No one can tell you if you are saved, and you ultimately--in many if not most iterations of the doctrine--can control through your own behavior and private faith what will happen to your soul.

For this reason, every Puritan has their own salvation, in some respects, which makes the whole thing somewhat chaotic, but ordered within certain rules.

I like this idea. In my view, something on this order can be generalized, without diluting to the point of extinction other doctrines like Islam, but with the helpful outcome that higher level orders are achieved without violence.

My posts come from viewpoints worked out with a lot of words in private, so it's not always easy for me to see if they make public sense, but hopefully this is intelligible to someone.