To All Fort Worth CrossFitters:

GSX will be closed through Sunday. Anyone who wants to drive out to Aledo and work out is welcome. The best times are 6-9AM (before it gets too hot) and 7-10PM (when it starts to cool down). You're welcome even if you don't belong to GSX and even if you've never done CrossFit. There's always a trainer here.

If you want to come work out Saturday night and stay for the Rampage-Griffin pay-per-view at 9 you're welcome to do that too.

Call 817 441-9130 and tell us when you're coming.

hahaha, thats fricken hilarious

wow i thought the doll, i mean action figure, was a joke! lol

I am beat up but I don't want a rest day. Oh well I know Saturday is going to SUCK!

Cut down on Alcohol check
Cut down on smokin'.... check
get more sleep.... check
cut down on strip clubs.... well, you have to draw the line somewhere

Freddie Action figure, now available at all adult Toys R Us locations

Have Fun, Train Hard,

Billy

First comment ever here. I began doing CF from my MMA club and started my real solo WoD training last sunday and i love the results. Better than anything else i've tried.
Well, anyways... Happy 4TH of July from Sweden to you guys!!! =^O^=
(PS. Yes, i'm swedish!) =^_^=

AFT is the firefighter, Freddy, OPT is a full-time trainer. I'm a firefighter, too, but I don't have a cool 3 letter nick-name.

HAPPY BIRTHDAY AMERICA!

Keith, Marc and Thomas, welcome home. We're glad to have you back.

hahaha... that's hilarious guys!
But totaly agree 100% with Freddy... it's aaaallll about the way you look :op

Just wanted to say thanks to the coaches. I started doing crossfit a little over a month ago. I couldn't do a damn pullup. I got six or so kipping pullups today. Progress, thanks to this program. Thank you to all the troops at home and abroad, we miss and love you! Stay strong...

HA HA!!! That's great! Looking forward to the games, see you all there.

I wonder just how many of my Air Force brethren will be there?

Happy 4th of July.

I wonder how they will feel celebrating the birth of a nation that (apparently) abandoned them.

Welcome home, fellas.

Haha thats great

Happy fourth everyone!

Yesturdays WOD:

15 rounds plus 2 F'ed up hands

Eric, you miss read the article. We did not abandon them. There families thought the Pentagon and State Department were not doing anything. I can assure you, they indeed were. A lot actually. They and you just don't hear about it do to OPSEC.

By the way, (for every one else) , they were being held by Who? And guess which Presidential Candidate has leftist radical connections and staff which are supporters of this organization and all leftist revolutionary movements in latin America?

Well after that video I feel that I'm perfectly prepared to crash the Crossfit games as a true darkhorse competitor. I even have an expert team of three girls that will make sure I'm colour co-ordinated. They're also into the strip clubs and the drinking so I'm practicallyu golden. I'm going to have to take a bit of a risk when it comes to the smoking though, as I'm not sure I should try learning a new skill so close to the competition and no one in my team can teach me either.

Trying...
to...
keep...
straight...
face...

Fail.

ROTFLMAO!!

Ref the article. It will be an interesting insight into the current US administration when the full records on the hostage situation and all the work on the resuce comes out. We've come a long way since a Roman could say "I am a citizen of Rome, let kings tremble" and I'm curious as to the real world reasons behind the rescue taking place so long after the capture.

hahaha, happy 4th everyone!

Hey Northwest Crossfitters!

The Crossfit Kettlebell Instructor Cert in Western Washington State at Suquamish Police Department on July 26/ 27th is now OPEN TO THE CROSSFIT PUBLIC; we have lifted the restrictions for "Police/ Fire/ Military", so those of you who want to spend 2 great days with Jeff Martone, get yourselves registered!

Happy Independance day to my neighbours to the south. Have a pint for me

last time
10 rounds+ 9 pull ups

Today
16 rounds + 12 pull ups! 6 round PR BABY!(:

First 10 rounds pull ups done till the chest hit the bar.

Then came home and found my medicine ball arrived which then lead to one of the funnier things to ever happen to me in my life! First off I have been zoning strict lately and my bodyfat is pretty low, that being said the shorts I wore today were tight on me......So I open up the package pull out the medicine ball and run outside. I try one wall ball shot, awesome this is fun I thought, recieving it is a little harder than I thought. Then I tried a set of 10. 1st rep no problem 2nd rep, no problem. 3rd rep caught it awkward. 4th rep............I catch in the deepest squat I have EVER been in. I'm talking about ass 1 inch from floor....AND MY PANTS RIPPED COMPLETELY. From the top of the waist on my back to halfway up my crotch. It looked like I was wearing assless chaps........Well happy fourth of July everybody!

# 20 , how heavy did you get the ball? Where did you order it?

---------------------------------------------------------------
Crossfit is the best training regimen I have found in 33 years; thanks Coach!

Thanks to all of you who defend our freedom each day GOD BLESS YOU!!

3-2-1 Go!
---------------------------------------------------------------

I just heard the vice president of Colombia interviewed on the radio- he claimed that it was a Colombian military operation exclusively- except that they shared info and kept the Americans in the loop. Wonder whats up with that claim.

They posed as NGO members- unarmed the entire time and thats how they gained access/intelligence - it worked spectacularly and thats good- except now you can be sure that real NGO people are in more real danger anywhere they work.
Every thing has a price.

#21 Nick
It's a 20lbs ball and I ordered it from the awesome Garagegym website that is linked on the mainpage.

May God bless this country and the men and women who sacrifice every day to keep us free. Words simply cannot express my gratitude to each and every one of you.

Happy 232nd birthday America!

3-2-1 Go!

Good luck to all the competitors in the CF Games, I'll see you on Saturday!

Please describe the Crossfit games standard for Thrusters?

Thank you - good luck at the games!

Happy Birthday America.

To all who continue to defend our liberty and our great nation, thank you and God bless.

DITTO #25.

re yesterdays vid + the Freddy figure... - can't wait for the Pat action figure to come out...

No rest day for me tomorrow. In honor of our country's birthday I'm doing 232 reps...one for each year of freedom. I don't have a lot of equipment in my garage gym yet, but I'm doing what I can. Join me if you like and post your time.

"232" (for time)

29 Box Jumps

29 Pullups

29 Walking Lunges

29 Situps

29 Shoulder presses

29 Burpees

29 Bench presses

29 Squats

Scale weight as needed.

Happy birthday America!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

1
11
111
1111
11111
111111
1111111
11111111
111111111
11111

50 pull-ups in 9 minutes

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (31,34,18)
Sumo deadlift high-pull, 75 pounds (15,15,13)
Box Jump, 20" box (31,34,37)
Push-press, 75 pounds (16,15,16)
Row (Calories(15,15,14))

1.5 minute run (8.0 pace)
30 sit-ups
8 back extensions

THAT WAS PAINFUL!

If you're out there and still reading the comments, happy Independence Day, brother. Thank you for defending our country.

Freddy,

My wife wanted to know if you also teach women?

Also, can you buy accessories for the Camacho doll?

See you tomorrow

T

Congratulations to the returning men and their families. This was a huge stick in the eye to the oppresors of freedom. I wonder if the pinko Oliver Stone will do a movie about this...maybe he can cast Sean Penn and Danny Glover

Anyone want to skip the beer and festivities?

Special Suggested Team Workout in honor of America's Birthday (4 Person Team):

"1776"
222 Pushups
222 Front Squats (95#)
222 Pullups
222 Deadlifts (95#)
222 Situps
222 Push Press (95#)
222 Dips
222 Hang Power Clean (95#)

Only one member of the four-person team working at a time. All reps must be complete before moving on to next exercise. For time. If you are all by yourself and still want to partake in the festivities, do 55 reps of each.

Courtesy of CrossFit Camp Pendleton.

To all my Active Duty brothers and sisters, thank you very much for your dedication and selflessness to the best damn Military in the free world!! Be safe and keep your head on a swivel

Happy Birthday America!!

Chuck Henning
HMCS(SW/AW/FMF)
USN, Ret.

CCTJoey- That wasn't just a shot across the Bow, but a full Broad Side . Now if we can only open the rest of the countries eyes.

GOD BLESS AMERICA!!

on a bunch of the videos of people doing pull-ups they have one hand doing overhand grip, the other doing underhand (1 pull-up/1 chin grip). Is there a reason for this like increasing grip as with deadlifts? or is it just to vary the movement for your muscles.

Thanks.

Just about to travel up the East Coast of Australia - I know life is hard - but anyway was wondering are there any crossfit gyms on the way or any fellow crossfitters backpacking it up that way??

DJ! What is this Navy jargon you speak of?!! Shouldn't it be a shot across the nose and or shot off his wing and or ailerons?

Great video again. These videos leading up to the crossfit games have been hilarious, and informative. I also thought lulu lemons were strickly a girl thing, now I know better I think. Kudos to you Sevan and when does the out-takes and bloopers videos come out?

good luck to everyone at the games and God bless America and Happy Fourth of July.

Happy 4th of July America
From Canada

Nothing Compares to the real thing EVER.

HAHAHAHAHAHA - Freddy, I was laughin' my a$$ off. Great vid, bro. See you all this weekend.

Doode,
That guy smokes and he still gets an action doll.
Does it come with a cigar?

Legit!

kstar

Strike FO, I like it. CrossFit Culver City will do this in the morning (probably with some subs, but it will get done). Happy 4th of July!

When does the Jolie action figure come out? ;)

i love men too

I want a Freddy action figure doll too... HHHeeeeyyy Noooowwww. (Creepy voice here.)

#39 Steven

When you get to the Gold Coast shoot me an email and we can do a session. Matt Swift has an awesome setup in Brisbane once you get up there. Let me know once you get close. cheers

Welcome back to American soil to the 3 who just were rescued. How much money and effort the US State Department and Military put into getting them back may never be known to the public, but the US likes to keep its track record of lost and never returned citizens to very few. It is better PR and makes your citizens and your soldiers feel more comfortable going abroad to do things like helping against drug lords and fighting rebel factions. Of course Colombia will say it was all them even if it wasn't cause it makes them look good and gain lots of glory. Good for them. Now they just need to keep going and get some control over their entire country and keep making it better...

Gaucoin, OPT and AFT are just their training companies originally, right? So you just have to start training people and come up with a TLA (three letter acronym) and then start telling everyone to call you that instead of Geoff. Or skip the training and just tell them to call you by your new moniker. I bet OPT and AFT will jump right on it. They are nice guys.

Happy Independence Day to all Americans, especially the men and women serving us in the Middle Sandbox and other hot-spots around the globe, and also training to go out there. Thank you. Thank you for keeping all of us who sit comfortably within these borders safe by taking the fight to those who hate us for nothing more than having a freedom they envy and a way of life too much different from theirs. Stay safe and keep up the good work.

-TripMN

I choked at the thought of pull-up pyramid. So I went cruising and picked up Linda. She ravaged me! I feel used and dirty... but I'm worried that I like it!
BW:94kg
Not great but finished:
Dl: 140kg
Bench: 120kg (but had to use machine as couldn't get to the free weight bench press in globogym - note to self - this is an early mornign session in future)
Clean: 70kg for rounds 10 and 9. Down to 50kg for rest.

I don't feel all that satisfied though. Linda is a cruel mistress!!

Good luck and enjoy the games everybody... and out of respect for Coach and the community at large: Happy 4th July!

#13 Jesus, Eric, where did that come from? Have you already sat through the After Action Review and got all the answers? Do you really think this stuff just happens over night, where someone wakes up and says, "Nah, not today. We'll check in on 'em next week?"

Do you think Nick Rowe or John McClain or the hostages in Iran felt abandoned by their country AFTER they returned with honor?

Will you feel abandoned when you next travel abroad, get snatched and held for ransom , and some elements come in out the dark of night and rescue you at significant risk to their own lives, all for someone they do not know, so you can come back and say where the F*** have you guys been?

I shouldn't be surprised, but I am surprised to see such an attitude surface here.

I think the conincidence with their return and proximity to the 4th of July is absolutely brilliant.

I've seen Iraqi hostages who have been held for far less time but have suffered as much torture as the human body can possibly endure. Do you think they give a shit about which flag pulled them out of their subterranean hell hole? Absolutley not, but when they struggle to hug and kiss those who saved them, you can bet they're NOT walking around fixing blame or calling their country out.

Let it ride, Bro. Every now and again it's good to enjoy the moment, regardless if you are Columbian or American. Now's not the time for a kick in the junk.

V/r,
Tates

God Bless America.........

I am grateful today for the return of 3 hostages 1 day before we celebrate our nations independence.

I am grateful for the upcoming CF games, whereby I predict we will see a plethora of superb athletes to be reckoned with for the next year.

And lastly, I am grateful for CrossFit and the community it has created....in particular the campy/hilarious videos from Sevan and Freddy C. Are those action figures sold at Wal-mart?

It's always been an interesting feeling to celebrate the Fourth of July abroad. I think I appreciate everything that the day represents just a little bit more.

Happy Fourth to the community, and thanks to all of my colleagues and the soldiers, sailors, marines, airmen, and coasties out there on the front lines keeping this nation free and proud. Thanks also to the civilian contractors out there putting their lives in harm's way to support the US in all of its endeavors. While I'm at it, thanks to the cops, medics, and firefighters for keeping America a great place to come back to.

Good luck to all the competitors in the upcoming Games. Go out there and kick butt Maggie!

God Bless America.

#15 - sources?

I ask because there is an unprecedented smear campaign against Obama incited by his name rhyming with Osama, or that his middle name is Hussein, or a variety of other asinine reasons. I'm not voting Obama or McCain (go Bob Barr or Ron Paul!), but I am disheartened at the petty email rumors and FOX news reports which play off American ignorance and misplaced fears.

I did find this article which quotes an Obama speech seeking to break down the barriers with our Latin neighbors. Peace isn't a bad thing to hope for, is it?
http://www.democracyinamericas.org/caracasconnect/ObamaLatinAmerica

Happy birthday America! May The Lord continue to Bless your nation.
My 10th Wedding Anniversary today we will celebrate with a Cindy and some Prawns on the BBQ
"Let the Games begin"

I live in Australia and I can't wait to see the outcome of this years Crossfit Games. I love all the hype associated with this years competition. Crossfit is truly becoming a sport for a lot of people and this event is indeed the greatest celebration of the best fitness movement created bar none. Coach, you deserve to sit back and feel proud of what this event represents and how much crossfit means to so many individuals around the world.

I toast you and this world that you have created.

Cheers

Ryan
Australia

Happy 4th of July everyone. To all the troops- thank you.

Pro Deo Et Patria

ditto on loving men-nothing like the fit male physique--crossfit has done amazing things for my body and mind! people frequently ask me what kind of workouts I do. THANK YOU COACH!

Hello,
First time Posting, Ive been on crossfit for about 3 months now. Haunting the forums for months like I think everyone does before they decide to post for the first time.

So, with the games about to kick off and everything I figured it would be an interesting question to ask. Is there an optimal number of days to rest before a big tournament/event/opp to maximize performance? If so, how many days do you guys find useful to take off? I imagine everyone is a little different in this regard but I thought I'd ask anyways.

For the games my money is on opt (his youtube videos are beastly) with freddy c taking second based entirely on style points (a little known category scoring cards).

I missed wednesdays WOD and caught up on it today. 24 mins as Rx'd, however it may have been a mistake.....

Doing the crossfit games WODs is going to hurt tommorow. Luckily they are short ones! I'm assuming this is to accomodate the massive amounts of competitors. Fran is classic but its also over in a hurry - especially for the "featured" guys (OPT, dutch, pat, etc). I'm also hoping sunday's WOD is going to be massive. I'd love to see the top 20 take 30 minutes. I have faith that coach won't make it easy!

Good luck to everyone who is officially competing. I'm rooting for an unknown beast to rock up and smash the studs that have been featured for weeks.

Happy Independence Day!!

I'm flying to Cali in my Infidel shirt. A lot of people know what it is and congratulate my wearing of it. Proud to be!

Love that the FARC was so thoroughly infiltrated. I dont imagine that all the agents pulled out. Just a noisy few. Now the FARC has to tear itself apart to find the rest. I predict implosion. What exquisite fun! Sell your FARC shares now, b/c their stock is going to tank. Hee hee. God Bless the smart spooks who get the value of humint.

Semper CrossFit!!

I through Freddy was a cross-dressing 6 shot
HAPPY 4th be safe

WATCHING THE GAMES????
wondering if there's some kind of live website or something showing parts of Saturday and Sunday's games?

Happy 4th of July!

happy 4th july from germany!! i need this restday;-)

pulled a low back muscle (not enough warmup) trying to do Wed WOD yesterday. Taking a couple days off.

Meanwhile, Happy 4th to all, paryers out to our soldiers, sailors, airmen and women, and Marines. God bless America!

Gives new meaning to "head Trainer"......

#13 Eric,

CCT Joey is right. They were not abandoned and you have no idea what has been taking place down there in regard to our military involvement. The true scope of US involvement will probably never be known. You should probably think about not blaming America first.

Thanks to all armed forces personnel for your work. Happy Independence Day.

+ good job, Columbia!

God bless America
To all my brothers and sisters in harms way, you are not forgotten. Thank you for your service, i have been in the same place and missed all holidays with family. May God bless and keep you.

Happy 4th to All - especially those in harm's way anywhere on the globe!

Let Colombia take credit for the hostage recovery!!! That's better for US! If it were thought that we were "really" involved, it would be harder to be "really" involved in any other operation in the southern American hemisphere. Many of the crazy "socialist" dictators play US up to be renegades who don't respect their countries and look for opportunities to exploit their people. It's better for Colombia to take FULL credit - for US. Also, Colombia's government needs some positives in the PR front agains FARC. This was a very public a** whooping for a notoriously bad and feared organization. +100 points for Colombia. -1000 points for the idiots supporting FARC and other terrorists (hmmm... Chavez, Correa to name two)

BTW - NGO workers are already in jeopardy. Watch what happens in Africa and other parts of the world.

Pay attention to news and learn about the politics/cultural dynamics of regions before jumping to conclusions about what the US does or does not do. Ignorance begets ignorance. Do your part not to help it out.

Several of our CrossFit friends are spending Sat and Sun doing an "off-site Games" competition and was wondering if anyone who's been to the Aromas site could give an estimate of the grade of "the Hill" for the 750m run, and if all 750m is uphill (I assumed so). I have some SC Foothill property with an awesome offroad hill but it my not be as steep as that one. Just wanted to simulate it as much as possible to see how "us SC guys and gals" stack up. Me personally, I just hope I can find that Celebrex in my medicine cabinet. LOL
BTW Eric Lester, probably not the forum to make a "lefty" comment unless you are willing to defend it. We are a "little testy" with anyone who poormouths our Country or Men in Uniform!!

Ok- I have a question off topic about nutrition. I was picking up a good ole watermelon for my 4th bbq and noticed it was seedless.
Being a Lousiana watermelon farmers kid (before Vietnam anyway) - I just got bummed out. no seeds -thats freaky. I figure Im in yuppie whole food land -so Id truck on down to the Hood safeway and get me a yankee watermelon with seeds- surely they got soul there - but nope- seedless only option again.
So, zone concerns about sugar aside- Im a big eater of vegatable skins and seed- thats where nutrients and enzymes are more highly concentrated.
1) is this true of watermelons as well?
2) Are watermelons with seeds available anywhere- or on their way out?
3) is this also a liberal plot? (just fishing on that one)
4) can we work seed spitting into a workout- after all- with proper form it is a functional movement involving violent hip extension, jumping and landing, Old skool is the new skool and all.

Whole Foods... my ass. A watermelon without seeds is like a man without balls.

First of all, I would like to wish all Americans a Happy 4th of July from your neighbours to the North :)

Second, LuLu Lemon is a Canadian company. We up here have all been witness to the wonderful yoga pants and workout clothing they make for women.....they do incredible things to a womans butt! However, no straight man should ever wear their mens stuff....ever! It is not flattering and is a complete rip off for what you get. So guys, please don't wear it....buy some Under Armour instead.

Third, while I enjoy the workout videos, the ones from Sevan are just a waste of time as far as I am concerned. If you are making a documentary, yes, have a little humour, but don't waste my time with juvenile behaviour. Show the guys training........show us what they do! Not just ask them stupid questions and perform dumb skits and try to act like your'e too cool for everybody else.

Fourth and final. Good luck to everyone in the games this weekend.

#73 - yeah of course- I just wish the VP wouldnt go on and on about how clever they were to do use ngo people- it makes it unneccesarily worse for NGO's who arent following intel agendas. Not like it was that original of an idea in the first place.

i made up a weakness workout, which i am considering titling.

21-15-9 box jumps (24"), wall ball (20#), double-unders

(that's 21 of each, 15 of each, 9 of each)

10:56. i'm terrible at double-unders and I was stuck at 2 on the first set for a LONG time. So there's plenty of room for improvement here. T-Rex, who can do DU very well, took 6:something

Didn't feel like a rest so did yesterday's WOD again but changed pull ups for dips. Did the first 5 rounds with a 20kg kettlebell hanging between my legs then had to drop to bodyweight and got to 12 rounds / minutes.

my friends and i all decided to pick a different Hero WOD to do to celebrate our Independance Day. a special thanks today for all those who serve, ensuring the 233rd celebration next year... i chose "Michael."

800m run
50 situps
50 back ext
3 rounds for time

22:06
sub: supermans for back ext.

i chose this since it requires the least amount of equipment. i ran with Seamus (parents' lab), which slowed me a bit, but was a great distraction from my abhorance to running. now, i am going to do exactly what our forefathers intended on this day 232 years ago... drink beer and blow s*** up. Happy 4th everyone! Good luck at the games!

ck

Happy Fourth of July to everyone out there. Big thank you to all our serviceman overseas and away from their loved ones right now. Stay safe boys and girls.

Only in a great country like ours can you get away with making a goofy video like that and not get lynched.

Looking forward to hanging out with everyone at the Games this weekend. Everyone should swing by the One World/Unlimited RV Base Camp. Beer and margaritas! I hope to join everyone after the last workout. Good luck to everyone! Even you guys in lulu lemon :-)

On the 4th, a special thanks to those men and women who protect and serve. God bless you all.

Happy 4th of July to all of our American friends and neighbours. Have a fun and safe holiday.

Videos have been awesome-Sevan rocks and I hope we still keep seeing them after the Games as well! My suggestion for the Freddie dolls is that it includes your amazing laugh-maybe by tickling the abs (like Elmo)?

Where do these people with absolutely no sense of humour come from(like Tim?) If you want to know the training secrets of the buff and famous start with DOING the WOD and Zone...that will get you 90% farther than just reading and making comments.

Oh yeah, and REAL MEN WEAR Lululemon (maybe not the headbands but everything else)...

m/32/187

ran a 5K this morning in a community event

time 25.10

Great 4th of July workout today at Crossfit Pittsburgh.

3 rounds for time of:
15 box jumps, 20" box
15 pull ups
run 200m with 14# med. ball
15, 1 pood KB swings
run 100m with 14# med. ball
15 squats
run 100m with 14# med. ball
15 push press with 14# med. ball
run 100m with 14# med. ball
15 wall balls
15 sit ups
15 burpess
15 double unders

I forgot my stop watch so I didn't get to time it and there were like 5 groups all starting at different times so they didn't time us either.

So because of the beautiful red, white and blue waving everywhere today, I've got a classic song stuck in my head:

You're a grand old flag,
You're a high flying flag
And forever in peace may you wave.
You're the emblem of
The land I love.
The home of the free and the brave.
Ev'ry heart beats true
'neath the Red, White and Blue,
Where there's never a boast or brag.
But should auld acquaintance be forgot,
Keep your eye on the grand old flag!

Seriously, we are the home of the free because of the brave. So as a military brat/child, I want to say thanks to all the Fly Boys, Jarheads, Grunts, Squids, and Puddle Jumpers past and present! Thank you for all you've done! Happy Independence Day, USA!

"232" As promised.

29 of each:

pullups
box jumps
shoulder presses
burpees
situps
bench presses
squats
lunges

27:24 Jer / 27:31 Bryan

Happy Independence Day everyone!

P.S. To all of the U.S. CrossFitters at the Games: Take it to 'em! Let's show 'em how its done! Good luck!

PLEASE TELL ME THOSE WILL BE ON STORE SHELVES BY CHRISTMAS!!! Love that!!! Happy 4th!!! Don't shoot your eye out with bottle rockets!

PLEASE TELL ME THOSE WILL BE ON THE SHELVES BY CHRISTAMS!!! Thats too funny. Happy 4th!

Happy July 4th
Im almost 100%
Good bye diarrhea
;)

I have an issue. thing is, i do pull ups with the help of the dam smith machine rod which is stationed right in front of the mirror and its pretty low too- i am not able to extend my legs fully... as a result, i can't kip :-( doing strict pull ups during any WOD is such a pain! although i can do around 10 to 12 strict pull ups, i find it hard to pull that off in something like a FRAN or HELEN. can anyone suggest how to scale pull ups considering that i can't kip. eg- in 21-15-9 rounds of snatch and pull up.. how many scaled pull ups should i do give nthat i can't kip.

thanks

Have to run, but the brazenness and skill of the operation reminds me of Skorzeny plucking Mussolini from a mountaintop. Well done, men, whoever you are!!

Anyone heard of the warrior diet? I looked it up and it sound interesting just wanted if anybody knew if it was worth a try thanks.

To everyone out there, and especially to my llow service members, also serving, this Independence Day. Hold your head high. This country wouldn't have had this many birthdays without all the warriors that came before us and us.
Camp Bucca 10k 4th of July Run.
I should have stuck with the 5k.
Time=53:10

Tim-#76: I can appreciate where you are coming from, but have you considered that CrossFit is brought to us for free? Maybe you could volunteer at the CF games sometime and share your input in person, I'm sure this would not be a waste of your time.

Independance day salutations to the extraordinary people of this community and good luck to those competing this weekend!

#56. It is not unprecedented for presidential candidates to be subject to critisism or "smearing". What is unusual is the mollycoddling/adoration of Obama we have seen so far by mainstream media types like Chris Mathews.

Jaylord

"Goodbye Diarrhea" would be a good name for a band.

good luck at the games everyone, wish I could have stayed in Cali after the cert to be able to watch the games but a thousand dollar hotel bill did not seem very inviting. looking forward to see how everyone does.

Happy 4th to everyone and be safe tonight.

Enjoy your hard won freedoms on this great day for they are shrinking in number by the month as the 'decider' decides they are no longer relevant in light of the endless War on Terror. Didn't Reagan also declare a war on terror in the 80's without raping the Constitution? Yeah, I thought I remembered that...

ps RIP Jesse Helms. Hell has a new Senator.

With regards to the Lululemon remarks,

I have a friend who is married to a super hot woman and I will quote her when she was talking about her husband wearing Lululemon stuff: "When he wears Lululemon I just want to F"#% him like crazy!"

Needless to say I went shopping that afternoon :)

#87, jeremy -

Great workout!, going to go do it rite now!, ill post results

Question...What would be the best way/stretch to increase flexibility in the hamstrings over a short period of time? Thanks for the help.

Happy 4th!

I have a sense of humor. I do. The video where Sevan was pushed in the pool - that was funny. It was a funny idea that worked. (Not just the pool part, the whole confrontation thing). The A.W. Chronicals have all been pretty funny if I remember correctly. This video wasn't funny. Sorry. Even George Carlin bombed every once in a while. I don't see his videos as instructional videos, though, I watch them for the comedy. I kinda assumed that that was his role, humor. I'm not going to knock him for not providing instructional info.

Happy 4th y`all

great pic. I laughed out loud. Happy 4th to everyone.

#92 - Abhishek
If you can't do kip pull ups because the bar is too low - you could do jump assisted pull ups instead. You'll be able to get the higher reps that way.

The Lulu Lemon thing is a bit beyond me. Anyone who pays $100 or more for a pair of workout pants that will get covered in chalk and dirt either has too much money or needs to train harder!

ha ha, Freddy Camacho with the kung fu grip

ALL the FREE content is great! Thanks to everyone who works hard to keep it coming on a daily basis.

Wear whatever makes you happy and let's celebrate Independence Day by not slagging on people with different opinions. Or not....

CrossFit Aspire of Colorado Springs did the following in honor of our men and women.

Freedom 500

400m Run
100 Pushups
400m Run
100 Sit-ups
400m Run
100 Pull-ups
400m Run
100 Squats
400m Run
100 Burpees

For Time

I was proud of my folks that showed up and worked hard. Have a great day at the games and we will see everyone next year.

T

"We've done the impossible and that makes us mighty"

Increase flexibility in hamstrings in shortest amount of time...
Personally, I like (and have had great luck with) the Wharton Brother's "Stretch Book". It's based on very short reps and sets of stretches (which supposedly avoids the stretch induced contraction). This is also known as AIS (Active Isolated Stretching).
As for the quickest amount of time, what worked for me was an intense period of stretching several times a day for a couple weeks. My tissues never had a chance to go back to their "tight" configuration, so I'd make a little ground each time. This principal probably works with any stretch program (yoga, AIS, static, etc.)

Tobias #110

freedom 500 looks intense. my legs locked up just thinking of the 100 burpees. your team definitely deserves some cold domestic oat sodas. what were some competitive times for that workout. i need a target for when i take it on next week

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41 M 190#

WU- roll out drop cloth, place ladders in correct spots, shake and stir paint cans, unroll extension cords, make sure there is enough sandpaper, scrapers on hand.

Time: 4 days (approx. 7 hours per day)
Temp: 90F
WOD: power wash, scrape, sand my HOUSE!

I have been away completing the above WOD, this one sucks worse than anything Coach can throw at us (maybe I am biased a little, I hate painting, actually I hate the prep worse than the painting).

Next WOD, priming the entire house (yes, I had to scrape that much flaking paint off this thing).

Final WOD, painting the house it's final colors.

I can't wait to be finished so I can be done with this!

Happy 4th, celebrate the people that gave us, and continually give us, the freedom we so enjoy!

God bless the USA!

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#87 Jeremy, Great workout, what weights did you guys use for bench and shoulder presses?

'232'
29 reps of each

pullups
box jumps
shoulder presses (did 75 pounds)
burpees
situps
bench presses (did body weight)
squats
lunges

Results:
Devin 18/M/150- 22:03
Larry 23/M//170- 20:25

STOP with the free site crap. OK? We all know where this is going. Either I can bitch freely, or I can pay a small administration fee and bitch and then feel entitled to bitch because I paid. I WILL argue, 'cause that was what this whole program was based on - questioning the answers.

However, every 'open source program' has its limitations, so enough ALREADY. If I complain about services rendered, ignore it, debate it or delete it, but enough of this 'it's free' stuff. God knows affiliates aren't charging me a fee based on my potential to pay.

I did a quick workout today because, well, I really didn't want to work out at all. After I forced myself to do fifty Burpees(F-Burpees!! I mean, Yeah Burpeeeees!) and fifty pushups, I thought I had a good swoll goin`, and I thought I was pretty cool. Thankyou, Tobias,for making me feel like a loser. On Independence Day no less. You should feel ashamed.

rest days are depressing. cant wait for tomorrow.

9 mile run

Me: 41yo/M/5'10"/174lbs

Warm Up: Some arm circulars and I also ran my mouth a lot.

Today we did a workout in the park for the forth of July. A good time was had by everyone and we honored our service members with this Workout of the Day:

7(July) 7 HSPU
4(th) 4 100 meter buddy carries
17,76 (Independence) 17 Burpees, 76 Squats
20,08 (Now) 20 Burpees, 08 HSPU
232 (Years of Freedom) 232 Double Unders

Each team was timed together and grouped by weight:

Shane and Billy: 14:04
John and Lysa: 14:55
Brandon and Nick: 19:58

Big, Big, kudos to Brandon, this was his first ever, crossfit workout and he managed double unders, very cool!

You can check out more about our 4th of July WOD by clicking on my name in blue, below...

Have Fun, Train Hard,

Billy

How is that video not funny?

Are some of you people such hard asses that you can't see something for what it is. You can't be all serious all the time. There is a lot of pressure on a lot of people to perform well at the games and God forbid some people try and have some fun with it. Get over yourselves.

#114 Devin:

You guys killed us on weight, that's awesome.

Bench Presses: 95#
Shoulder Presses: 45# (bar weight)
Squats: 45# (bar weight)

Nice work gentlemen, have a great evening!

Did Murph today to honor someone who died for our nation.

It was humid as hell, and I though I was gonna throw up from being hung over still.
However,

PR 38:14

07/04/2008

Friday

7:00AM La Jolla, CA

W.O.D. PinChi Beach

I. Drive to the beach.
II. Parking. Spend 37 minutes finding a parking place, 5.5 blocks from the beach.
III. Carry 500 LBS. of stuff (canopy, chairs, cooler, backpack, sand toys etc.) the 5.5 blocks to the beach (Modification: take two trips).
IV. Set up the site.
V. Build sandcastle with 3.5 year old daughter, 9 reps.
VI. Jump waves with 3.5 year old daughter, MAX reps.
VII. Chase 19 month old daughter all over HELLS HALF ACRE, MAX reps.
VIII. Set up additional chairs for grandparents when they finally arrive.
IX. Translate / repeat what the lifeguard said over the P.A. system to the grandparents, 3 reps.
X. Strike site.
XI. Carry 500 LBS. of stuff (canopy, chairs, cooler, backpack, sand toys etc). To the sidewalk loading zone (Modification: take two trips).
XII. Hike 5.5 blocks to the car.
XIII. Avoid several near collisions while driving the 5.5 blocks to the beach / sidewalk loading zone.
XIV. Load 500 LBS. of stuff.
XV. Drive home.

T Post the fastest time that we had was 40:13. Look forward to seeing your posts...you can always post your times on our blog. www.crossfitaspire.com

T

A freddy c. doll how lame! i mean it's not like i already ordered 2 of them or anything. you know one to keep in the box in case it becomes a collectors item, (we'll have to see how he does at the games:) ) and one to play with after i workout.

i'm plan on putting one of these puppies up on ebay freddy so do great this weekend!

I love the video. Freddy is so funny. Best wishes to him for the GAMES. Kick ass!!!

Could you guys please consider your audience? Remember you are role models for Crossfit Kids. You should think a little bit more about what comes out of your mouths.

Are you sure you haven't all been assimilated by the Borg?