sweet, i can do this WOD at home.

I don't even have to scale this one back

3..2..1..go!

Truly broad, general, inclusive fitness. Love it.

That is great radio!

JroCk, Tattoo Nicky, Jeannie and the military tearing it up!

Jeannie is going to be on CF radio I head through the grapevine!! Stay tuned...in the meantime, watch this!

http://www.youtube.com/watch?v=N6zGH1VOneg

oh and don't forget about this....

http://www.youtube.com/watch?v=bnnM1sv8rHs

PPPPLLLLEASE.........

Outstanding radio special.

I love being apart of and teaching CrossFit, not just for its inherent ability to increase work capacity in an efficient, effective and safe manner, but for its ability to infuse the fitness industry with something that is so glaringly lacking... "science". Actual science. CrossFit is breaking trail by bringing logic into a system that has been so overerly dependent on opinion and rhetoric. I work with trainers from all walks of life, with an assortment of degrees, certifications, diplomas and courses and virtually none of them UNDERSTAND fitness, physiology, biomechaincs, motor recruitment patterns or any other relevant information that forms the bases for what we teach. Yet all of these professionals are willing to go to bat for what they believe in. Not because anything they have done has been researched (at least properly) or proven with observable, measurable, reapedable results but because the system they have been so exceptionally trained in has always been based on OPINION. With this logic, no style of training is wrong, except apparently CrossFit, lol.
Though all of this may change nothing, or everything, it is still amazing to be apart of a community that is so diligent in sticking to its guns. We are not here to change Boyles, Cooks, or anyone elses opinion (who really cares they're idiots) we are here to do all the right things, for all the right people, for all the right reasons.
We are here to do CrossFit.

great timing, and since i had to skip today's WOD, i can do it tomorrow.

The San Francisco Bay Area law enforcement community lost one of their own last weekend.

Officer Brad Moody of the Richmond Police Department was removed from life support on 10/7/2008 after recieving non-survivable injuries in a solo patrol vehicle crash that occured while he was responding to assist another officer on 10/4/2008.

Officer Moody was survided by his wife and two young daughters. A memorial fund has been set up by the family. Check the link below for information on how to make a donation.

RIP Officer Moody

http://crossfitoneworld.typepad.com/crossfit_one_world/2008/10/you-can-help.html

I was going to post this yesterday, but I didn't want to take away from the other fallen heroes.

Thank You!

i could not have said it better myself chrisfromedmonton. comment #7.

Thank goodness! Finally a break! Definitely need this considering I just got home from a LONG night out! Haha.

Hi Crossfit people, I have a zone comment

My lady Lysa and I recently fasted for 24 hours and it felt pretty good. The comment comes from the way we broke the fast.

The only food around at the time that we broke the fast was fat and carbohydrates, there was no protein at all. So we decided to each have four blocks of carbs and fat and have the protein when we came home. After we ate, we both felt like we had too much caffine even though we did not have any, we were jittery. Lysa and I both agreed that we would have both felt much better if we had just continued to fast until we got home and then had a complete four block meal.

So,

This morning I decided to try another excursion into eating by having a two block snack every two hours instead of eating three meals and a few snacks in a day. The result was great. Eating a couple a little all day is really satisfying and it would definately be the way to eat if I had the time. I did not feel hungry at all and it always felt like I was eating and my block count that I ate (16) is actually less than I would normally eat (18), pretty cool.

Anyway, that's all food for thought.

Have Fun, Train Hard,

Billy

Is anybody family with the Warrior Diet? If so, what are your thoughts?
Thanks!

Tonight: push press: 45/65/75/80/85/90/95x3 Karen: rx'd 12:44.

The stuff that guy's talking about in the video? I feel like it applies to me right now.

Catching up. Nate - 11 rounds.

Jim Baker rules.

Great to see the seniors fitness segment.
Happy Thanksgiving weekend Canadian Crossfitters

RIP Officer Moody. Condolences to friends and family.

Thoughts and Prayers to Officer Moody's family.

Thank you for all that you do to keep our communities safe.

Great Radio Special! I was afraid it would be just ranting about the Boyle interview but it was very well structured and presented facts as well as educated opinions. Well done gentlemen!

Jim Baker is a good dude & a awesome trainer. Keep up the good work Jim.

Get some, Go again!

R.I.P. Officer Moody
One of the things I really liked about CrossFit when I first started to check it out was that it was designed for everyone. Still being a short timer myself, I often scale back my work outs considerably to avoid injury. While intensity is needed in our military it also must be used properly and smartly. If you use your intensity this way you will push yourself only as far as you body is able to go. I often find myself totally gassed after and workout yet I never have the fear that I pushed myself to injury, like I did while running long distance, or after a hard day of climbing.
And the comments that were said about “Navy SEALS not having and off switch” were ridiculous. I’m glad it was cleared up that those men are not only some of the toughest our nation has to offer but they are all also highly educated. In a land where being bilingual is uncommon there are few, if any, Green Berets out there that are monolingual. To think that these men act without thinking all of the time is preposterous and offensive.

-Jeremy

body....so.....sore. Took a two week break and came back to this, and with all those muscleups and then all those pullups my back and arms feel like they're going to fall off. What a geat way to start back up lol

I just finished listening to the radio special.

I'm not usually enthralled by audio discussions that last over an hour, but damn, this was good. I listened to the entire thing in one go without pausing.

My favourite part was, well, whenever Rip started talking. Especially the "push press" bit.

Thoughts and prayers to Ofc. Moody's family during this difficult time from a fellow brother in blue

Hey Crossfitters, I live in Alaska and need assistance. Anything we have sent here, costs more, lots more, for shipping than the actual product. I am traveling to Houston,san diego, Oct 26 thru Nov 4. Would love to purchase some dynamax balls, new or used from anyone who can help me. Email me direct, 1alaska@gmail.com Thank you

Our thoughts are with the Moody family.

RIP Officer Moody.

Great radio special, if you haven't checked it out you need to.

What I found most interesting about the rebuttal to Mr. Boyle's comments is that nobody has yet asked him what would change his mind about CrossFit. I certainly can't tell what he wanted and addressing his arguments doesn't seem to be working.

Coach Glassman is already on record as saying that he'll incorporate into CrossFit anything that better achieves the goal of general fitness. Maybe it's worth asking critics/opponents if they're equally open about their position.

I think the misguided notion that CrossFit does not take Rhabdo seriously stems from complete confusion with CrossFit’s “open source" business model.” CrossFit is free. Normal businesses that want to sell a product go out of their way to minimize the ways in which they acknowledge the potential dangers or side effects of their products. (Think government-mandated warning labels, fine print, etc.) This “hushed tone” approach is somehow perceived as “serious.”

CrossFit takes the complete opposite tact. You want the product? Log onto the website and take it. You want to know about the dangers? CF tells you as loudly and as clearly as possible. To the confused outsider (and the frightened business competitor) this is perceived (or portrayed) as “cavalier.” At CrossFit there is no desire to avoid scaring off business; the concern is with those who remain, all of whom have first been firmly hit over the head with the appropriate warnings. We may not know all the side effects of our favorite cold medicine, but every CrossFitter knows about Rhabdo.

Range week is over! 7.5 mile hike today, and that is it. I can start getting back to the WOD's tomorrow. I have been going crazy not lifting or running all week.

Like the picture of the entry team in their SCBA gear...however, not liking the trigger on the fingerwhen off target. YIKES!

I'll probably get bashed for this but....
Since I started CF in June, my strength has gone through the roof when I do more traditional workouts e.g. a 225lb seated press, 300lb flat bench, 120lb dumbell row, etc. However, by not running as I had been, my CV fitness for extended periods seems to have lessened.

(as previously posted on CFJ side) As I listened to what Boyle said, and the critiques of his comments, it struck me that he comes from the mindset of the old days of fitness (old days, like, 2-3 years ago) when you could just throw your opinion out there about what worked for you and that was enough. It was enough because no one had data about what worked and/or how well, ‘opinions from the experts’ set the course of the practice of training for fitness.

CF has kicked that paradigm in the butt by providing a protocol and submitting it to testing. Now instead of opinions, CF has generated have observable, measurable, repeatable tests of how CF generates fitness compared to other protocols.

So these guys, not clued into the fact that the data is out there, are looking at what to them seems radical and they offer their opinions, and attempt to throw CF’s highlighting of rhabdo back at CF as a critique, and use that as the basis to criticize something that they clearly (the more they speak, the more clear it is) don't understand - but they don't understand that they don't understand CrossFit.

I think that's what makes them worthy of being a target of ire for doing nothing more than offering an opinion (which Mike Boyle clearly thinks is no sin).

If they were informed enough to even offer a credible critique, I don't think they would have drawn so much ire. Since they were uninformed about the statistical comparisons between CrossFit and traditional mil/leo fitness programming (which prove their opinions of CF safety wrong), and since they cannot articulate the safety/efficacy of their programming in any observable/repeatable/measurable setting, and since they don’t perceive the fact that no could articulate that NO ONE TALKED ABOUT RHABDO (and they don’t even seem to realize what it is and how to diagnose it) before CF began to make the fitness world aware of it, I can see why they didn’t get a pass as "well intentioned professionals." Instead, they appear to be buffoons with an axe to grind.

Regrettably, I think many of the fitness world’s “professionals” would appear to have an equivalent level of buffoonery – as Dr. Kilgore said, the majority of these professionals have never been taught, and have not learned, how to teach the Olympic lifts to the average athlete. The inputs on other aspects of fitness may be similarly deficient, as Dr. K has explained in previous CFJ articles.

I think one thing that’s crystal clear is that if you expect to take a shot at CrossFit, you would be well advised to know more than Mr. Boyle and his cohort did.

I think coach should invite Mike to a cert at a large affiliate where he can see what they do, let him learn what he doesn't know - I predict you'd see a full retraction of Boyle's previously stated issues w CF.

Paul

Ran 5 miles this morning 47min, back was super tight from Joshua. I could still do without pullups tomorrow, hands are still recovering.

blah, i already typed this but my window closed :(

So, I gots a question... about GH sit ups. That's just sit ups done on the GHD apparatus, right? Is there anything more to this that someone can explain, because I'm not understanding why everyone seems so scared of them. I used to do these as a part of my workout all the time pre-CF. I even used a 20 lb dumb bell with it. I think I made it up to 25 lbs a couple times. Anyway, I'm just wondering what's so dangerous about it? I'm not seeing the scariness because I've never had a problem with them before. I know that Crossfitters normally know their sh*t so I just figured I'd ask directly what's the deal. To my untrained mind they don't seem any more likely to cause Rhabdo than anything else we do. Hm.

OH, and I had a lovely rest day. Even got a nap in, if you count falling asleep in the laundry room, lol. For some reason everytime I do laundry (twice a freaking week!) I fall asleep in there. Maybe it's because it's hot down there, I don't know, but I zonk out every time. It's kind of nice. I think my body makes me overly tired on those days because it knows it's going to get a nap.

Oh, just so I don't get yelled at for not posting times and whatnot.
WOD Rest day
as Rx'd
24 hours
scaled up to include laziness and over eating of raisins (num num)

Paul #33

Well said. I posted a few times in a discussion on T-Nation recently (interview with Charles Poliquin). I wish I had written what you just wrote. Hope all is well!

I enjoyed the radio segment. My favorite part was when Rep commented that due to Coach drinking the wrong Scotch, he wasn't a great friend of the coach. I love how he made the point that plenty of Crossfitters we not in a cultlike state. pretty funny from a OLY lifter lol.

I have seen some resistance to Crossfit in certain circles. Mostly those that don't really understand the underlying principles behind the program. As someone that wrestled for a Big Ten program for 5 years and completed the U.S. Army Ranger school I like to think that I have a pretty good idea of what fitness really should encompass. Crossfit gives people the means to accomplish a wide array of physical and athletic skills. For people in my line of work you don't necessarily know what that skill or event may be...it could be dragging a wounded buddy to cover or climbing up the side of a mountain with body armor and a rucksack. Crossfit, by encompassing broad general intense fitness and basic athletic skills and lifts better prepares me as a Ranger to go into combat. However, I will say that it is just as effective for a Division I athlete or an Olympian in training. Wrestling, and the other combat sports specifically, require explosive strength, combined with cardiorespiratory endurance. Strength and explosiveness at that unknown second when they need to complete a throw or shot and the endurance to operate at near 100% output for several minutes. They also need the basic gymnastics moves and body control to know how to use their strength in unfamiliar positions. If you look at most sports, I think you can find that the principles behind crossfit applied correctly will lead to improved performace. Because professional athletes are experts in a specific area by profession the broad and general inclusive fitness can be more specified to focus on that sport's most relavent movements.

Jim

Rangers Lead the Way

Friday: CFWU x3 did a modified "trainer's WOD" from the 10/5 post. Subbed 45# for the squat cleans to be absolutely clear that I was going below parallel and getting a good high pull.

TIME: 9:26

Made up "Mr. Joshua" today: deadlift weight was 170# Had to use physio ball with legs hooked within a dumbell rack for sit ups. Did CFWU x3 first.

TIME: 25:28

This message is for BINGO- I thought what you wrote the other day about heroes in the comments under "Mr.Joshy" was so beautifully written. I hope you don't mind but I took part of your comment and quoted it on our website at Viking Crossfit. (We are a few days behind the main site wods, so we will being doing "Mr.Joshy" on Tuesday.) Three of our owners/trainers are Firefighters, one of them being my husband, so the hero wods hit very close to home. Thank you for your comments. Natalie www.vikingcrossfit.com

BINGO- excuse me, it was you comments under "Erin" that I was referring to. Thanks again!

Here's my Crossfit story...

Back in the spring, while doing a charity luge event at Calgary Olympic Park, one of my co-workers started talking on about how he can't stay for the dinner because he's got a "Crossfit" class that night. I asked him about the program, and he talked a bit about it.

So I spent a bit of time looking up this website, watching video and reading some of the articles.

Then, with the end of my curling season fast approaching (the game, not the globo-workout ;) ) I picked up a YMCA program book, and there was a CrossFit class (offered by CrossFit Calgary) at the YMCA near my house on Tuesday nights starting April 1st.

My first WOD was Tabata That, and Pukie was tapping on my shoulder by the end of the night, but thankfully he didn't stop in (not for a lack of trying though).

After the first month, I started doing the daily WODS (scaled at puppies or buttercup) from the website, and continued with the 12 week class. When that was done, I signed up for the Summer session, and now with Curling on the go, I've switched nights (and Y locations) but I'm still doing it.

Since the start, I've gone from about 215# to about 197#. It doesn't sound like a lot, but I've noticed a huge difference in my upper body tone, so I'm assuming that a lot of the weight I'm losing is winding up as muscle mass.

In fact, back in August, I went to purchase a suit for my wedding. They didn't have one in my size, so I ordered one and told them I'd be back before the wedding for the alterations.

2 weeks ago, I went back to the shop, and when I tried it on, well, lets just put it this way: I had to return the suit and get a new one that was a full size smaller! Tried on the new pants, and it was nearly a perfect fit. All the suit needed was a bit of hemming in the legs and arms.

Then today (with a week left before the wedding) I went in to pick up the suit. Put on the pants, and after them fitting just 2 weeks ago, I had to send them back for alterations on the waist!

I'll be picking them up on Wednesday. Hopefully I don't have to send them back again!

Thanks, Coach!
Kurt

I went to check out Boyle's page, and found the cover image of an athlete kicking a soccer ball to be most ironic, considering his emphasis on injury prevention.

NatalieG. #40, 41

My pleasure. I am a man of few gifts. One small gift just happens to be the written word. Feel free to use that, or any of my posts here on the Main Page for your affiliate and your Crossfit pursuits.

I like the way Apolloswabbie has presented this situation. Exercise and fitness will never be as controllable experimentally as medicine, for example, because the endpoints of the study so often depend on the subjective evaluation of the athlete in question. However, in the heirarchy or experimental research what we have here 3 out of 4 days, coupled with more specific research such as that done by Andy Stumpf, et al. will always, ALWAYS trump "expert opinion."

Did an Oly Lift total today while the missus ran the Hartford marathon. 205# snatch, 250# c&J. pr'd the snatch, 15 off on the clean

Later, because I was bored but didn't have equipment
Caleb
8 rounds
400m run
8 lunges
8 box jumps as high as possible. About chest hight bleachers
18:46

Well,
I've put off personal fitness for too long. Since graduation and my wedding in June, I've really put off working out. I think it's about time I pick it up again. Crossfit, I've missed you. See you tomorrow.

#35, Sailor Erin,

No, GHD sit-ups aren't quite just sit-ups on a GHD. It might be worth watching the GHD sit-ups elements lecture clip from the FAQ here to get a better idea of what the difference is:
http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

Missed yesterday's wod. CPAT today, 5 mile run after.

m/19/192lb/6ft
Got my CFT today... Suckeed...
I got:
205 Shoulder Press
361 DL
315 Back Squat
For a total of 881... My first time doing a CFT. Hard as crap!

Good Day and good evening all,

Well, we just came back from the Crucible for Marine Corps Boot Camp. over 450 brand Graduate. I can finally rest today and return to WOD's tomorrow.

Semper Fidelis and God Bless

Rest Day Work Outs

5 rounds of:

10 Push Ups
10 Sit Ups
10 Jumping Pull Ups
100 meter run

Billy III: Age 9 11:10
Rachelle: Age 6 13:28

Have Fun, Train Hard,

Billy

as rx'd

24 hours

I had to do the "Moody" workout. Such a shame, so close to home, too. Thoughts go out to his family and friends.

Row 500m
50 Push-ups
Row 500m
50 Squats
Row 500m
50 Burpees
Row 500m

Did 45-lb SDHPs X50, instead of rows.

16:29.

From my perspective, Coach, Kilgore, Rip, Stumpf, and Wolf did an excellent job at presenting the facts against the ridicules and unthoughtful rant by Boyle. I think this show will really help all of us (especially us CF trainers)deal with these same kinds of misinformed judgments in the future.

Boyle, I don't know whether you going on the CF Radio took guts or just plain stupidity, but hopefully you have realized now that you should do adequate research before you make your opinion known on such a large and educated pubic forum.

Coach, I hope you continue to rip this ignoramus to shreds. He deserves nothing less.

Bret, Bingo, thanks, and yes Bret, still enjoying the full catastrophe! Paul

ran cool 8k with my wife for rest day :)

Really love this Jim Baker perspective! I work with a good amount of "not so young and playful" clients and would love to hear more!

Thanks!

Rested yesterday. Did CFE workout and sort of a combination of "Erin" and "Ryan" from earlier this week:

CFE workout: 5k (3.1 miles) on 1/7 mi lap track
Time: 20:09
-----------------------------------
5 rounds of burpees and pullups (goal was 21 of each per round, but quickly realized I needed to scale back to 15):

Burpees: 21/15/15/8+7/10+5
Pull-ups: 15/15/15/15/15

Time: 17:09
-----------------------------------
5 rounds alternating 20 bar dips and 20 bent-knee leg lifts (on incline machine).

Time: 12:28

Once again, I was awesome on the WOD as rx'd

Good rest today