rest day!! hoorah!!

tooth decay and laptops... wtf?

The squats in the image sure make one appreciate purchasing a light bike!

We just bought the new Mac Book for our daughter for Christmas. It's gonna be "that gift" for her that she would never suspect. Funny it's mentioned on the Main page today... 6 degrees of CrossFit

I'll have to pass this along to my father, he's a dentist and I'm slowly getting him to incorporate more CrossFit.

I don't think he got his chin over the bar on the Pull Ups...

nice, rest day

for the calves and the knee
probably could use some running shoes.
found that out the hard way

no pain no gain

getsome !

anyone posting from the jersey area ? !

Is it just me or is there no video link attached to the "Fran" post?

Yay!

I love Mac

I can't believe I just watched Teeth do "Fran".

Bought the 13 Inch the day it came out... luv it!

Still posting with the old G4 powerbook......Ive got macbook fever pretty bad but my G4 is still so adequate......

Amazing how the tooth kept his rhythm so even to the last rep.

Awesome job Max! You're an animal.

Constantly varied functional chewing at high intensity? Flossing for time? WTF?

Did someone tell CrossFit Dental I was making fun of their tooth doing Randy in my workout log?

Coach, give us due warning when someone launches a CrossFit Obstetrics.

Ummm. CFD WTF?

very strange discussion topic... i hope you guys got some free computers for marketing to this captive audience!

I think this is the coolest rest day I have ever seen....

Meh, the new MacBooks are laden with the usual Rev 1 problems:
http://techblog.dallasnews.com/archives/2008/12/new-macbooks-and-macbook-pros.html

They're kinda pretty, but really aren't anything special. Unless you've fallen for the "OSX is awesome" line, then they're your only choice.

I think Linux, not Mac or Windows/PC, most resembles the crossfit model....no?

So because the Mac Book housed in aluminium and made is a phenomenally wasteful process, it's going to do the computing operations I need better because? I don't know if Mac knows, but PC laptops have had the whole touch pad act as a button for many years now. And it doesn't depress allowing crap to get in there. LEDs are cool. But regarding the new graphics chip, I was like wow that's pretty sharp looking, then I realized I was watching it on my consumer portable computer.... How can they possibly claim that machining bring precision to an industry that had none? Are they suggesting that building laptops has not been a precision operation in the past?!?

Why does Apple continuously refuse to advertise the computer part of their computer?

They also claim to put all good features in all Macs instead of making customers pay extra for them. Well, the thing is, for the price of the cheapest Mac, you could get a PC laptop dressed to the nines.

But I suppose nothing gets hipsters to open their wallets like British accents, tight shirts, and the lures of low carbon footprints.

I know what I'm asking Santa for.

chalk is for wimps

#22 e,

They recycle the aluminum that gets milled away.

Oh and you're not supposed to believe Apple's advertising. So says Apple:
http://techblog.dallasnews.com/archives/2008/12/apple-argues-in-legal-filing-t.html

Can we please not get into a mac vs pc debate on crossfit.com? Anyway I already know who wins.

#26 ddm,

Apple?

http://img360.imageshack.us/img360/2738/071002missourimacsdt7.jpg

Nevermind, I figured it out with my problem solving skills (wow, i felt dumb for a few minutes).

#27 Chris H
Yeah when I was in school, I was the only kid with a mac. In my current career, I work with constantly changing high-end PC tech...I have to use a PC. (I'm just a little jealous)

You know even watching a cartoon do Fran gives me a nervous pit in my stomach.

#21, if you consider the idea of 'doing the ordinary extraordinarily well', then Mac goes with CrossFit perfectly. It's also cool that they're 100% recyclable. the video of the machining process was rad.

The girl tooth looks bored....

was that a smile or a grimace on his face....er tooth ?

I'm with botdoy. I feel sick watching any Fran video

Anyone else notice the high volume of folks who didn't do the 10K WOD or subbed yesterday? I don't get it. Since it requires no gear whatsoever, I can't get the subbing. Weather probably is a not good reason, lack of space is (for those of you overseas), but otherwise, why sub?

One of the things I hear from non-crossfitters is that is that you can't run if you don't train to run.

If they reviewed the run times from yesterday and the number of folks who subbed, they might wonder if I am off about the running benefits that I've seen.

I've personally experienced much better run times over all distances since I started crossfit, and I do not do additional runs other than for warmups.

I look forward to the run WODs to demonstrate myself and that I can smoke my old running times!

Coach, I would assume you would expect everyone to hammer this run out at max effort, feel as bad as we do after fran, helen, etc?

I like my macs a lot. But I'm not thrilled with the lack of the firewire 400 port on the new macbook.

Other than that, it looks really cool.

I'm still trying to figure out why my 3 year old Dell no longer can find recognize its battery ever since I took it out & put it back on a year ago... I'm going to be up S#*T creek trying to figure the new Mac.

CCTJoey- What's up brother.

Get some, Go again!

#19 CCTJOEY - Second that!

#29 ddm,

And you probably won't find many places that uses Macs. Not because not because Macs aren't decent hardware or because OSX isn't good -- they're no better or worse than similarly-priced PC stuff in that respect. A big part of the problem is that most companies like to know their suppliers future product road maps and Apple refuses to provide that sort of thing. The rest is the way the OS is limited to Apple's hardware. If their hardware is what you need, great. But if it isn't...

We started out as a Mac shop, but we needed more variety in server hardware and better build quality in our portable systems. And as we grew we needed to know what was coming so we could plan hardware and software rollouts for a few thousand people.

Where Apple really trumps Microsoft and the various PC manufacturers, isn't in usability or hardware quality, it's advertising and cultural cachet.

that tooth sure can crossfit

Uhhh excuse me everyone the 27th pullup was .732 inches below the bar and tooth's head was 2 degrees off. We clearly need to strike this from the books and ban this clown.

(this was a joke.)

#35 Reno_Ty,

There's still a Firewire port on the Macbook Pro. Apple decided not enough people used the FW port on the low-end Macbooks, so they ditched it as a cost/space saving measure.

Much whining has been done about that and fact that the new Macbooks use a glossy screen and don't have a matte screen option.

That video made me so happy. Probably just because of the whole CNC/milling scene at the beginning...and the fact that they finally have moved away from making those bloody awful plastic cases (I'm on my second set of interior/exterior casings and 3rd battery on a first-gen. white MacBook - grr)

Damn, that tooth was using 25 KG plates!

...I don't know whats weirder: that someone took the time to make teeth do fran or that I watched it in its entirety.

The tooth was using 170kg for his thrusters. I gotta step it up.

i love aluminum.

As usual, Apple puts out an amazing piece of machinery. Unfortunately, the Green Movement has ratcheted up their anti-Apple campaign loud enough that the Cupertino company is making concessions for the sake of "greeness" and not cost, functionality, or beauty.

Love the Fran videos, but how about some Helen flicks. Or maybe a new Nasty Girls video with some newer CF chickies!?

Eh - I think the message here is that Apple's approach to engineering is similar to the Crossfit approach to fitness: innovative and "out of the box" -- achieved by breaking the rules and constant reevaluation.

And I wouldn't draw an analogy between crossift and open source software.

Aluminum: "great strength to weight ratio" sounds CrossFit to me

#48

haha great post

Is the picture like the wedding picture we had before? Can you spot who has good snatch form?
I bet the girl with red shirt and the guy with the red shorts on the right have terrific oly lifts.

Max doesn't HAVE a chin - therefore, none of his pull ups were legit.
What are the pull up rules for a tooth with no chin doing Fran?

Apple and Mac rule.

What a great birthday present. A rest day! Thanks Coach!

Classic stuff CrossFit Dental...just classic!

#34

word

Beware Mac's FileVault

I am a huge Mac dork. However, I was hugely disappointed earlier this year when my MacBook's hard drive crashed, and all of my data was lost. Understanding that hard drives do tend to crash, I diligently made regular backups with Mac's Time Machine software on an external hard drive. Although I was disappointed to have lost the hundreds of photos from the vacation I was on when the hard drive crashed, at least I had my back ups on TimeMachine... Wrong. After having the hard drive replaced, TimeMachine was unable to restore my old Profile. The profile was there, but would not restore due to some vague error message. After 10-20 hours of phone calls, visits to Apple Stores, etc. I managed to get out of two separate "Mac Geniuses" that there was an interoperability problem between FileVault (Mac's factory installed data encryption software) and TimeMachine. My entire profile (and two plus years of data, work, photos, etc. gone. Unfortunately, the people who try to compensate unhappy customers, claim not to be aware of any issues with the software, and fall back on the standard, "we are not responsible for your data." So, they knowingly put out faulty software, then were shady about the whole issue when I called them on it. In the end, they recommended that I not use FileVault in order to better my chances of getting my data back in case of another crash. (Crap, huh?) Again, I really, really like Mac stuff, but thought others should hear about the File Vault issue before they wind up F'd in the A, like me.

was that to going chest to bar or chin to bar? does that tooth even have a chin?

#21 Mike
Agree on your Linux / CF comparison.
Support open source software.

I'll quote someone on this issue, since he is much more eloquent than I.

"Apple's hardware isn't even close to the same realm as Lenovo. It's gimmicky, neat-looking garbage. One company makes their "pro" notebooks out of soft-ass aluminum, and then its customers wonder why their logic boards keep getting borked and their screens show pressure damage. Lenovo, on the other hand, builds almost all ThinkPads for much cheaper than their Apple counterparts and uses magnesium roll cages for all major components. Apple's notebooks (except the Air) have edges that look neat and cut into the user's wrists. Lenovo uses tapered ends for comfort. Apple uses poorly designed cooling systems that use heat pipes that sit far away from the processor but look neat. Lenovo puts the fan as close to the processor as possible. Apple builds notebooks that require being taken entirely apart to replace screens, etc. Lenovo's are made for quick repairs. Seriously, it wasn't until this most recent round of MacBook "Pros" that the hard drive could be replaced without taking the entire machine apart and having screws left over after putting it back together. And now the RAM still takes several pieces to remove.

"The only advantages to Apple are MagSafe and multitouch trackpads."

Bottom line, Macs aren't good engineering. They are nice looking, poorly engineered machines that are priced very high. The software is proprietary, so you are sucked into Apple's games, like having to pay for a new OS or having to upgrade in order to use the newer Java. Linux? Free, open, and constantly update. Just compare Firefox and Safari.

So will the WOD be coming with advertisements now?

I can't beleive I just watched that, found myself saying 'why am i still watching this..?'

#7

South Jersey here.

Been making a mess at the local gym and turning heads when they see Crossfit being done in a gym not made for it.

enjoyed looking at CFD's web page. What a great way to incorporate health care and Cross Fit, as they go hand in hand. Great looking box, what an inspiration!

Mac, Windows, or Linux, . . . they all have their place. I work on all three operating systems. At work I am running Ubuntu (linux), and nothing beats it for life in the development world, and nothing beats it in the stability, reliability, and high performance area. I am have a really beefy windows machine at home for mostly gaming, and some Oracle windows only tools, but my biggest prize is my brand new 15" mac book pro. you can't beat it with anything else when you want that perfect mix of the unix (mach-4 kernel [developed @ carnegie melon university]), with the best multimedia production tools available. Software development on the Mac is a much more preferable environment then windows. I have been a java developer since 2000 (also created at carnegie mellon univeristy[oak-gosling] http://en.wikipedia.org/wiki/James_Gosling), and I am running 4 different JRE/JDK (1.4,5,6,7) without any problems. I also run several open source products as well, as they are the best. 3 years ago I was working on a Levino T-60, lasted less than a year, just fell apart (for linux @ work I use a system-76).
I have always thought that CrossFit is THE open source product of the exercise world, . . . the attitude the openness the available free content, the feedback taken from the community, but as far as machines for CF i have a feeling it would be more like Windows (dont know any republicans that own a mac or run linux).
I don’t really want to get into an argument about which OS is the best as I do not think that I can live without any of them, . . . every tool has its place.

Nice squat Monique! You better tell Leo to step it up a notch. I expect that kind of form with a mountain bike, not a street one from him!

hi guys!!!! Just looking to start crossfit with my girlfriend. On a side note, is there any crossfit couples interested in ummm, training with us, if you know what I mean?
thanks
Brwnr

ummmm... no we don't know what you mean.

Great website CF Dental! Really informative links with awesome instructional resources for kids.

Was kind of wondering about those Thruster lock outs on Fran though.

didn't run 10K yesterday considering I went to the Perform Better workshop in Fair Lawn NJ and was trained for 3 hours by Juan Carlos Santana, Gray Cook, Mike Boyle, Alwyn Cosgrove and the Art Of Strength family. GOOD TIMES AS RX'D

I must say macbook? but then I just bought that very mac a month ago when it forst came out...years with a windows and made the plunge. quality. Crossfit, more effort and better product....i see the comparison.

Me and my wife started our CrossFit experience a few days ago, doing the WOD (I've stayed up and watched about 4 hrs of YouTube on it too). I played football & Basketball in College and some Arena ball and this is no doubt the hardest thing I've ever done!!! I loved that people looked at me funny at the gym!! We love it.

AM #34

Couple thoughts. 1) Some folks truly hate running. It is what it is. 2) Some folks have injuries that prevent running. It is what it is. 3) All weekend WOD's have dramatically fewer results posted, regardless of the WOD posted.

You are entirely correct in theory.

when will there be crossfit pediatrics. or gynecology?

HAHAHA

did comment "#64 brewnr" really just happen???
that made my day

I'm a Mac user, started out that way because Microsoft is a US Govt supported monopoly. MS pulls in millions of dollars from the USG on overpriced software and services, then push down their prices on individual user software.

Only problem with that model (for them) is that their software and services are still crap.

I'd love to move over to LINUX, I just don't have the balls.

wow...watching the tooth do Fran....makes me 'down in the mouth'.

m/5'3"/160/29

did yesterday's wod 10k since i had a bunch of stuff going on yesterday.
unfortunately my gps footpod died about fifteen minutes in, so i just ran for sixty minutes, probably farther than prescribed, but a good chilly run through the snow in about 34 degrees.

An exercising incisor?? Wow.

Must have watched that "Fran" 10 times now. Immediately went and brushed my teeth after each viewing - For Time! NOW I get it!!!

Classic. Just Classic.

#64 brwnr, before I volunteer to share my thrusters - will you post pics of your girlfriend?

overhead squats with a fixed gear bike! so awesome

Hey Guys and Gals,

Friday night I drove to Murrieta to meet up with Jordan and Paula of Crossfit by Overload. I stayed at thier house and we all carpooled in the morning to Crossfit San Diego for the McFlurry Memorial Workout.

There was easily 100 people there participating in the workout. JP had to coach through 3 heats of the event.

I went in the first heat, right next to my friend Rory from US Crossfit and we were among the handfull capable of commiting to the Prescribed weight of 185lbs (Miguels Body Weight)

The Room was Electric as we took off out the doors for our first run and came back in to barbells crashing and grunts and screams of people working and motivating each other.

I finished in 21:32.

I found myself in the average times.. but in the higher end of people who didnt scale the WOD.

This little beast named Josh did the workout in 11:50!

Afterwards Lisa and Eddie Lugo came in with Breakfast Burritos and Oreo Cookie McFlurries for us to chow down on. My first Ice Cream in over 6 months... but it was worth it. I see why Miguel Loved then so much.

Watching Adam and Rachel (brother and Sister and great friends of Miguel) do the workout in the 3rd heat was a tear-jerker. Rachel Crying while pushing through her set of 135lbs cleans (body weight plus for her)
and Adam Running his heart out around the buildings and their mother and father joining them on the last 400m run was a little bit too much to handle.

We all socialized afterwards and wow’d at some of the PR’s Miguel had up on the white boards that have no been erased yet.

The guy was an animal and im sure we all did him proud today. There was a lot of BLood, Sweat and Tears.

As I choked down what was in me to make it through my final 400m run, I told myself that Miguel would not quit when so close to the finish… that if he was coaching me through this workout, he wouldnt be waiting for me to get back to the box, he’d be running next to me pushing me to go faster.

Im not going to lie.. When i was done sitting on the ground outside CFSD, I had a few tears in my eyes for him. I pushed hard for him. I still feel like it was nothing compared to the suffering he had in the hospital, but I gave what i could today… and I can go away saying I did not walk, I did not scale, I fell down and took a Dumbell to the knee during Thrusters, but got back up and kept going. I gave everything I had for Miguel, because I know he would have done the same, even though we only knew each other for a short time.

RIP Brother. Im proud to say I met you and had some laughs.

-Johnny D

McFlurry as rx'd
28:37

I can't power clean that weight even once, so ... all squat cleans. 195 is my 1RM PR, so 185 was tough but I didn't want to scale. Only missed on one attempt. Figured I'd get through them 1 at a time if I had to (I did).

JohnnyD #80, I6 #81:

Thank you both for inspiring posts.

Funny video and very kewl Bike OHS pic!

I can't wait to get one and see what Linux can do with it!

I ran my 10 K today...I actually felt really good
(I honestly am not a runner). Shows what an effect crossfit has on every aspect of your fitness. Goal was just to do it! ended up my goal changed to do it without stopping! at around 4 miles I had a lot left in the tank so I cranked it up for the rest....next time a faster pace.
around an hour I didn't clock very accuratly

holy moley...the tooth didn't even kip

PC-puppies
Mac-Porch
Linux- AsRxD

teehee!

Did Lynne today. Used 185# for bench.
16 bench, 8 L-pullups
8 bench, 5 L-pullups, 5 deadhangs
8 bench, 20 kipping
12 bench (went down to 135#), 15 kipping
12 bench, 15 kipping

then did 100 anchored sit-ups unbroken.

Saw a couple doing Tabata this, and another couple doing the boxjump/deadlift/pullup WOD at the gym today. It was awesome to see other crossfitters at the globogym. We are taking over!

did yesterday's 10k. posted on yesterday's comments. crossfit continues to amaze me. all of my former limits (self-imposed) are crumbling around me.

I'm from Jersey, thought I was the only C-F-er in the state.

Great picture. I love Crossfit and bicycling. In fact, Belinda and I toured across the States this summer on our bikes. It was a fantastic experience. Only one question concerning the picture.. Where's the panniers? Ha, Ha, Ha...

M/38/200

@ roughtons, 1/2 tabata air squats 1/2 tabata pull-ups, 1st CF WOD, jumping pull-ups

Air squats: 14,15,15,16=60
Pull-ups:11,8,7,8=34

Johnny D. # 80

Thanks for the post...

Have Fun, Train Hard,

Billy

+1 Comment #55

Filevault is a time sucking, somewhat pointless utility.

Dear Apple, there has got to be a better way...

Monique - Don't look so serious....smile, it is only a mountain bike! Hope all is well.

Leo - Impressive shoulder flexibility!

Anybody else hoping for "Linda" tomorrow? I really wanna try that one. I'll definitely have to scale down the bench press though.

did my own workout today, it was fun in that sucky/awesome way.
4 rounds for time of:

135# clean & Jerk, 10 reps
30 double unders, 30 reps

Shoulder press 5-5-5

95#/100# 105#F(3)

75# x 13

Might row...

#54

Word squared brother...suck it up buttercup!

Stephan - all is awesome!

Dana - here you go. I didn't have enough extra bikes to squat for the group photo, but did it before that:
http://www.crossfitevolution.com/training-gallery/bike-ride/

Hey CrossFit Evo...you represent the epitomy of what CrossFtit stands for!! Kudos to you and you crew--hope to meet up with you some day
!

Does anyone have any good resources for learning POSE short of ordering the DVDs or going to a cert? I'd like to do a cert at some point but there aren't any scheduled near here anytime soon.

#102 E

There are several good sites on the internet that describe the POSE technique. Below is a good one:

http://www.sportsinjurybulletin.com/archive/pose-running-technique.html

There are also some "Chi" running sites. Does anyone know the difference between POSE and Chi?

Leo: The double bike OHS is truly impressive. I have a hard time using two DB's over a BB. Thanks for the photo link. Hope all went well with the festivities at CrossFit Evolution this weekend. Sorry we had to miss it. Next time!

Kinda new to crossfit. What you guys doing to warm up? Thanks!

I Row to warm up, or do the CF warm up.

http://www.crossfit.com/cf-info/faq.html#General7

3 rounds of 10-15 reps of:
Samson Stretch
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Looks like you guys are enjoying some nice weather -

Enjoying the rest day!
If you count mopping up the box after a week of Cindy as rest!

#7 and #61
Crossfit n in Jersey!
Come check us out some time. http://crossfitfuel.com

mac is better at marketting than making computers

5 sets x 3reps 140lb CNJs

So, I rested yesterday and had to go to work today. However, I got a great functional work-out. Almost 90 minutes of CPR rotating out with another medic every couple of minutes.

#111 Doc, so how did it turn out?

CrossFit newbie started SV Beginner's Ladder today. Plan is to combine the Ladder with some running and swimming.

Did 12 Rounds on Rung 1--Total: 36 Squats, 24 Push-ups, 11.5 Pull-ups (Pull-ups died on Round 12); Time: 16:06. Will repeat this rung.

Then did 1 mile run--Time: 10:00:06.

My hips feel tasty.

Stephan- that bike is seriously heavy and I held that position for a while to ensure a great pic. :P

Brian- whenever you feel up to getting trained by a Marine...I'll be here waiting :) Thanks for your service overseas.

Nice Picture!!! I do this every time I put my bike(s)on my roof rack! My DH bike weighs 46#. Such an awkward distribution of weight. Nice job guys/gals!!

#112 Jon H., it didn't turn out so well. But I'll be damned if we didn't try our hardest.

Wow, that tooth can do some serious strict form pull-ups. Must be the paste.

Now if they were squatting downhill bikes, I'd be impressed.

(just kidding)

cool picture