Looks fun

that pic is classic

awesome

So who gets to decide if an exercise is safe or not? lol

YES! I love that pic! All my life I've looked at the crowd and gone the other way. So awesome to find a community of contrarians!
That makes me want to go get a week pass to Bally and get kicked out!
LMAO

that is awesome...and a great marketing tool for CrossFit at that gym.

Fantastic photo! Instant classic!

Please define the word SAFELY.

M/22/6'1/185

did this about a week ago

10 rounds + 6 reps

(PR)

Maybe it's a bit selfish of me but as an affiliate owner I hope the idiots that posted that sign never figure out Crossfit.any of you in the Connecticut area who run into this problem come see us at Crossfit USA
Merle

That's great. Where was that?

Wanted, a gym that wants its patrons to train hard and get great results.

Murph was brutal. Cleans and Jerks are not my strong point. This will be a learning experience.

Wait, I recognize that gym... I think I was kicked out of there.

My gym might as well have one of those signs...

It's one thing to do the globo gym workouts when you don't know any better but these people have clearly been exposed and STILL choose not to educate themselves.

questions should be directed to a fitness trainer....haha. I bet there are no fitness trainers at that gym. Just someone who can spot you while you bench and do curls and tricep extensions

We have just recently been experiencing this attitude from our gym here in the CT. No one has confronted us yet, but a lot of talking behind our backs has been going on.. It will be interesting to see if they approach us during the clean and jerk WOD tomorrow..

Fran's not safe that's for sure HAHAHA

(that sign is just crazy)

I don't really know what to say about that sign, but that's hilarious. CrossFit scares people.

Looks exciting! Not sure what the womens weight is, but looking forward to it!

Some people don't understand what they're missing...

More and more gyms are packing more and more equipment into them so you can't possibly do any decent free weight exercises like cleans or deadlifts - never mind putting a barbell over your head.

Drives me crazy. Thanks for my garage gym. I save the trips to the local gym for when I need a little motivation - that is watching the people going through the motions wasting their time. I like to show them what a real workout looks like although they probably think I'm a freak.

Quite a few people there are not at all interested in working very hard. Or learning what their bodies can do.

That sign says to me that the management and staff is not at all interested in physical fitness, functional fitness or promoting athleticism but catering to a clientele that want's to go through their motions on the various mickey mouse machines.

That sign is a gold mine to a local CrossFit box that has a trainer that gives a crap and wants their clientele to see progress and be successful and learn something of themselves to boot.

Is that sign from the gym on NAS Oceana?

HAHAHAHAHAHA!!! love the pic, I'm always catching flack at my gym as well when I to FGB or Brianna and move weights around.

I just wonder how long it will be until I see one of those signs posted in my globo gym. Those "personal trainers" have been giving me the stank eye for about 2 months now.

That picture is truly a sign of the times.

You figure if the gym management found it necessary to hang such a sign they'd be better off making a CrossFit area supervised by certified CrossFit trainers and having the best of both worlds.

haha i like the sign. im pretty new to cross fit training for an academy and have been asked twice already if i wanted to be a personal trainer because i "looked what i know what im doing" people think im a mad man running around the gym while they sit on thier bike reading a magazine.thankyou crossfit for preparing me for the rest of my life!

Ok, got to know where that sign is from.

Love the sign & love this workout

after the Murph tonight, this sounds like heaven...

I-Love-This-Sport ESPICALLY after having to quite football, this gives me something to push for, if i ever meet you coach, i will hug you...

what?!

@ #15: "questions should be directed to a fitness trainer....haha. I bet there are no fitness trainers at that gym. Just someone who can spot you while you bench and do curls and tricep extensions"

I think spotting is giving them too much credit. Its a guy who reads the signs to you even though they're clearly posted on all the Life Fitness machines :P

Haha pic of the new year...

So sad really....

#20 Jon H.

You are correct sir! I built my home gym this summer and it has made my globo gym obsolete.

#24 George

...and that is why they don't segregate part of their globo into a CrossFit friendly area. They have a lot of money invested in their current business model and CrossFit makes a joke out of it!

Hahaha! I love that sign!

Especially after holiday family-talk and my dad telling me that the "doctors" say I should eat grains to keep my heart healthy - try eating Paleo at Christmas dinner, I dare you!

Then I had to hear all about their Globo Gym and their big body builder buddy who knows everything and he says... well, you get the picture.

Then I get to hear about my stepmom and how she has a novel she keeps in her car so she can read it while she's on the elliptical - even with her ipod on she just gets bored... imagine!

I am SO glad these so-called holidays are over and we can get back to normal CrossFitLand. Somebody pass the KoolAid!

I'd like a T-shirt with that printed on the back... hahaha..maybe stroll into that gym and see if they comment.

What is the suggest weight for the clean and jerks for women when doing this wod?

Are these supposed to be squat cleans?

That pic is awesome! That motivates me to continue to do what I'm doing...CrossFit!

Survey:

Do morning Murph and afternoon C&J?

or

C&J friday and make up murph saturday?

decisions decisions...

GREAT PHOTO!!!!!!!!!!!!!!!!!

One of my all time favorites Coach

I would not be surprised to see that sign at the new gym at Davis Monthan AFB. Is it just that people fear what they don't know?

Is that a Navy base? The yellow shirt on the guy in the corner looks like the stupid new PT shirt. I have been told to dead lift quieter at some bases, glad to see it is catching on more though.

My husband introduced me to Crossfit about a month ago. He just started and seems to love it. Each year I set my resoultion to lose some weight, start a regimen, and as usual, when the new year roles around I am back to square one. I hope this year will be different as I try something totally out of the box(or should I say in the box) for me.

I have viewed this website, watched the videos and and am ready to get started. The one thing that I haven't seen on this site are before/after pictures of people who have been doing crossfit. Does anybody know of a link or webpage that shows before/after pics of crossfitters?

#31 Ronnieboy

I meant until the CrossFit area completely takes over the entire gym.

There's a sign at my Globo-Gym that says "Anyone dropping weights will have their membership revoked" haha I got told not to bring my dumbells out of the "dumbell area" last week.... by a trainer that looks like everybodies before picture........

A few more months of recruiting for our box and I'm out!!!

Great pic, I actually had one of the managers at my gym move all of my equipment during a "WOD" the other day despite the piece of paper next to it in plain view saying; "Please leave this rack and equipment free for accurate timing of my workout! Ill be done shortly, Thanks!" I think allot of gyms are just scared that instead of a $1200.00 machine people might just want a piece of 2" rope and some rings hanging from the ceiling causing them to get rid of there expensive investments.

Sad, and yet how proud we are to see that sign.

A) they don't know what safety is, B) what reasonable athlete would listen to one of their "trainers".

Fact: They can't stop our growth.

haha, globo gym strikes back.... lol

The next group of signs to watch for at the globo gyms:

'out of business' / 'space for lease'

I just watched the entire video from the Journal.

Adrian "Boz" Bozworth continues to be one of my favorite people to steal stuff from. His ability to distill crossfit movements down to their basic elements and explain those elements in concise terms is truly top notch. Good teaching is easy to see and difficult to replicate. Adrian has obtained "virtuosity" in his teaching ability.

...and Boz, "what did I say", you said the right things, as usual :>)

Have Fun, Train Hard,

Billy

My wife and I do crossfit at our local gym and all the people on the ab machines and elicpticals look at us like we are freaks.

It was especially motivating while doing "Murph" as they watched the Biggest Loser on TV.

Good job Crossfit, keep it going.

That picture is hilarious.

I haven't been working out for a month and a half due to a shoulder injury. I'm not supposed to do anything overhead, but I really wanted to do Murph today. So I decided to do it with 205 lb deadlifts instead of pull-ups.

Big mistake.....well, in a good way.

My first mile run had a huge hill for about the second quarter mile or so. I decided to do it Cindy style. All I've got to say is that deadlifts are vastly harder than pull-ups. I expected them to be harder, but not that much. I only made it through 10 rounds of 5-10-15. On the 9th round I felt like I was about to pass out. Somehow I managed to stagger through the last mile run/walk.

Total time: 57:15

I've clearly lost a lot of metabolic conditioning from being out, but this workout would have sucked regardless. My wife said I looked post-rigor-mortis at the end. I love CrossFit.

"No overhead barbell presses permited at gym"

While visiting my daugher at U of Central FL,
I paid to use their on campus, beautifully equiped Glob-Gym and I was told by a "trainer" that I was doing an exercise that was against gym policy. I was doing thrusters. OMFG!!

I might steal Boz's "California Warm Up" move for my clients...it seems too priceless to pass up.

I need some help here. I take one Clean and Jerk in one min. Two Clean and Jerk in one min. Three Clean and Jerk in one min. Four Clean and Jerk in one min. Five Clean and Jerk in one min and six... seven until I can't do more. Sorry I am new here.

* INFIDEL! *

Sorry Coach, i couldn't get you a better pic then the one posted.
For all those wondering, i took the above pic at Naval Air Station OCEANA (Virginia Beach), 1 day after there "REORG" of equipment this past week.
I was excited to see how they reconfigured their gear, instead i found this sign.

Some just don't get it. Especially civilian "trainers" that we hire to provide our troops assistance on base.

Any Publicity is good Publicity!
That sign is awsome!!! That's so funny! It cracks me up how intimidated people are by crossfit! Everytime I tell people I'm a crossfit trainer they begin cringing wimpering and crying about how tough it is!!
That sign is great! Love it!

A globo gym is opening up around the corner from my house. I am already looking foward to joining on a '2-week free trial' basis. If things go as planned the gym won't allow me to make the 2nd day. Maybe I can get them to post a sign here also.

Can we say haters........Lame

# 53 Gunnar

The clock is running, so when it rolls around to the two minute mark, you have a minute to do two Clean and jerks, then rest for how ever much time left till the three minute mark rolls around, and now you have a minute to do three clean and Jerks... Keep going and eventually you will not be able to complete all the Clean and Jerks for that particular minute, like say at the 18 minute mark, you are only able to do 17 Clean and Jerks before the 18 minute mark rolls around. If that happens, your done, and you would post a time of :17 minutes, plus 1 through how ever many you got close to 18. Got it?

So before the :18 minute mark rolled around, I was able to do 15 Clean and Jerks. But I was able to complete 17 CJ's before the 17 minute mark rolled around. So my time would be 17 minutes + 15 reps, and I am done, or dead. lol

LOL at that sign.

I'm sure all the bodybuilders are "safely" performing those 75lb dumbell flys.

CF in '09 - hooyah!

3-2-1- GO!

7 rounds with 32kg. Same as last time.

F/33/63kg

Wow. This picture should be up at every affiliate and posted to every blog. This made my day almost as much as watching Georgia beat Michigan State.

I can't read the sign. I'm on the mobile crossfit site and the pic is too small for my phone. If someone wants to take the time to post it...that would be awesome. Thanks

Hey! Don't they have to get permission to use the word "CrossFit", or affiliate first? ;)

Working out Safely: (CF definition) exercises involving functional body movement utilizing proper midline stabilization, full range of motion, and which builds on the ten general physical skills.

Working out Safely: (Globo definition) body movement, sometimes involving sweat, performed at low intensity on an eliptical or other treadmill-like machine, or which utilizes a tractor-like machine with stacked iron slabs to simulate real body movements that sometimes increase the hypertrophy of isolated muscles without gaining any real strength, fitness, or benefit whatsoever. All of which leads to increased membership without actual attendance - a very safe way to train!

#19 and #34, Lo and Jill, BrandX posted the women's weight as 95 lbs.

Bonjours mes amis! Day two of bingo's bon mots...

Today's WOD is a ladder workout. The most common and famous chez CF is the pull-up ladder. This is a Clean and Jerk ladder. Do one Clean and jerk in the first minute. Stand and look at the bar. Tap your foot. Try not to notice the folks in the gym staring at you.

OK. Minute number two. Do TWO Clean and Jerks. Pace a little. Dry your hands on a towel. Tighten the weight. For the love of Dieu don't make eye contact with the people staring.

Minute three...do three Clean and Jerks. Rinse and repeat for as many minutes as possible. When you can no longer do the required number of C&J in the minute (eg. you run out of time in minute 14 while doing C&J #13) you are done. Record the number of full minutes you completed as well as how many reps you got in the minute where you crashed and burned.

The full "as Rx'ed" (prescribed) weight is 135 #'s. Some of the stud women will do this weight, but the "official" women's weight is going to be 95#'s going by historical precedent. Make sure to record the weight you used so that you can compare when this comes up again.

But...but bingo, I've never DONE a Clean and Jerk! Weeellll, that's why I'm here cheri. On the left side of the Main Page here there's a link to "Exercises". Go ahead and click on that link. That's it...right over there on the left. Yup, right there. Click on that link and look for "Clean and Jerk". Watch the videos and look at the slide shows. While you're at it take a look at the "Burgener Warm-up", a great set of exercises to train the Olympic lifts. If you have never done a Clean and Jerk DO NOT START TODAY AND DO NOT START WITH 135 POUNDS!! Practice the movement with a dowel or PVC pipe. Go to a Crossfit gym and get some coaching. Hire an Oly coach, but for heaven's sake, you're a Newbie, don't use 135 #'s. Rule number 1 is SAFETY.

Come to think of it, that's also rule # 2-5.

Bienvenu au Crossfit. 3-2-1...ALLEZ!

Richard: no OH BB presses:

Oh well, you'll just have to do push jerks or split jerks cause they are technically not presses. Or do DB presses.

#41-Check the message board under "testimonials"

HAHA That is gotta be the funniest sign any globo gym could ever post on their door. If the general public that pays dues to these gyms knew anything about real fitness they would demand their money back. Also wherever this is I have to agree its great advertising for a local affiliate.

I must be in globo-gym nirvana here in Vegas. The 24 Hour Fitness I go to lets me get the majority of our workouts done and all I get is respectful looks and curiosity from other patrons and employees. Several of the trainers are jokes, but I've seen a few; putting their clients on plyo boxes, properly training the basic barbell lifts, doing bungee sprints, sparring with focus pads and I've engaged some in discussion about the merits of Crossfit. I've gotten nothing but positive responses. One young trainer promises to do Murphy with me next time, but I believe he's a bit frightened of the workload( I've finally gotten sub 37, so it's time for the vest). I've also been amazed to see more that a few people lately doing overhead squats and olympic lifts (no maxes or weight-dropping though).

That being said, I've outfitted my garage with rings, bumpers, KBs and several other implements to allow me to do what needs to be done on workouts like this one. My garage or an affiliate is still very much needed despite my membership.

Let's face it, what we do is amazingly hard and will push you harder than just about everything out there short of a fight, but the average person doesn't want that. The average person wants to continue their routines and pump their biceps and do as little as possible to challenge their fitness/nutrition mindset. The big gyms are in the business of selling memberships, not getting people in shape. Most people don't want to train hard though, they want a membership and they want to think about getting in shape next week/month/year. Anyway, what the market wants, the market gets.

As a side note, my brother is a Bally's fitness manager in VA. He loves crossfit and is saving up for his first cert. I can't say that he's totally come to the light, but some of our best bonding has occured during workouts like Linda. Thanks Coach!! My bro's gym out East does suck though.

AJ #55 I knew that was Oceana. That place sucks! I think they put non-skid on their super thin diameter pull-up bars. Go to Jeannie's Beach Crossfit down the street... http://www.jeanniesbeachcrossfit.blogspot.com/

Bingo, Tres Gentil..

Have Fun, Train Hard,

Billy

I have been fortunate that the gyms I frequent are pretty open to "CrossFit" style workouts. I usually ask if its ok if I bring rings and use a wallball before I join.

I am sure however that like the picture, many gyms SUCK. Sorry to those, like me, that are more-or-less forced to go to a globogym that is that closed-minded.

M

I am new to Crossfit (about 1 month) and love the fitness model but I would like to comment on some of your responses to the sign. As a former employee at a "Globo-gym", some of the complaints aginst crossfitters are legitimate.

When guys stroll into the gym and move barbells and olympic plates to the cardio area where the flooring is inadequate for o-lifts, slam metal plates and dumbbells down, leave treadmills running at 10-12 mph unattended (older people have fallen b/c of it not realizing the speed), and other real disrespectful and juvenile actions, you should expect to be called out. Sometimes the management is not necessarily denouncing the fitness model, just the logistics, "attitude", and disregard for the noncrossfitters in the gym.

Now don't get me wrong, there are some who criticize just b/c they are contrarian and don't like the "out of box" concepts of CrossFit, but sometimes it is our fault as crossfitters lacking the respect and courtesy that we should have at any gym.

I am now a Crossfitter so don't blast me as an outsider, I've just seen the other side and when we lack judgement we deserve to be reprimanded.

bill

That picture is flat stupid. Globo gyms suck!

That sign is hilarious. Billjones has a point though, people don't have to be a-holes when they are going about their CrossFitting ways in 'regular' gyms. Just like the douche in the baggy pants, nipple shirt and worker boots using the squat rack for bicep curls doesn't have to hog the mirror for 2 hours.

That pic is allsome!

This W/O looks easy on paper.......but is pure evil around round 9

HA!!! That pic is Hilarious! Boy are they narrowing their clientele.
Like Coach says, CrossFit is the Evolution of Fitness. Why not affiliate and make an area for it?

Bingo - Should we break it into months like last year? If so I'll take February.

that's the kind of gym where the idol is the big mountain of muscles who used steroids the last 5 years a guy that can't run fast can't throw a real strong punch a guy who can't jump high and more important a guy who is nothing without his steroids, the "trainers" in that kind of gym keep telling you how important is to use a belt and that deadlift cleans squats...are terrible exercises and your pulse doesn't need to be so high...of course the people who train there keep the same as they start fat weak and unhealthy that kind make tons of average joe ...here in crossfit are for real we looks strong fast healthy we are athetes WE ARE EVOLUTION...3-2-1 go....to hell globo gyms crossfit RULES

JPW #79:

YES! JPW calls dibs on February. Good on ya, Brother. Even though CF is "self-serve" and Coach wants us to learn to help ourselves, it's really nice to not have to see the same questions asked throughout the thread.

Who's got next?

Okay, again, another first time for me, I got 4 rounds, and finished the day with 4 singles all with 135lbs. Not sure if it was such a great idea to start with that weight, but, everything was in good form, and I stopped when my body told me, "That's enough, come back in a couple minutes, and do some singles"

4rds + 4 singles

haha. this picture reminds me of the gym at my school. The day after my friend and I did the CF total we walked into the gym and there were signs everywhere saying that "the bars are not to leave the benches that they are on" It could have something to do with us using a dip rack as a squat rack, but they did make the mistake of asking engineering students if we thought it was a good idea.

Hahaha..Luv the photo.

love the pic lol, cant wait to hit this one

if u're lucky like me, u get others interested in what u are doing and u become entertainment. i've done countless WODs where people come up to me shocked that i could be working that hard. best of luck to everyone in the New Year!

Pic says it all. I was trying out a gym the other day. Start doing cleans. Some guy comes over to me and tells me not to "hurt myself." I am not the largest guy in the world, so I tend to be hyper-aware at the gym. I saw another guy working his way around the gym staring me down and making comments about me to other patrons behind my back (hey there are mirrors and I can see you!). I didn't join said gym. I miss my old YMCA back home in Rome, NY. They let us do pretty much anything...safely. Then again they knew what safely really meant.
It is upsetting, you have to wonder what credentials fitness gurus need to have these days.
Alas! I still haven't a gym in the world, which means 2x35# dumbbell clean and jerks until I can afford a barbell...Great photograph

#74...I agree with your point. In every aspect of something good , there are the 'meatheads' that do not take the time to clearly think things through. I love crossfit and the benifits that people can achieve from it. But we don't have to impose crossfit by taking over gyms...Me and my crew stayed to ourselves and tried not to hold one area or weights too long; when we did, we moved out and bought our own eqiupment....Do the workouts, and they will come.

What the sign really says:

Dear Members: We don't really want you to show up. We just want to take your money and in fact are inconvenienced if you do show up. Please be advised we want to do everything possible to insure you fail to see any improvement in physical appearance or health. We strongly suggest 10 minutes elliptical machine while reading People Magazine as your workout.

That sign is priceless.

#89 dandny thats true bro that is exactly what they want...just money....

The sad thing about this sign is the statement doesn't actually make sense, nor does it directly correlate to CrossFit. They're basically saying you shouldn't do any weight training that isn't safe in the weight training area... no SH!T. I'll bet their main argument against CF is that we don't do enough abs. Or, that because the spent so much money turning that place into a machine farm they want people to waste their time on them.

Bingo - I'll take March :D

I know "crosfitters" who love to draw attention to themselves by being a-holes, and that doesn't help.

I am a trainer at a globo-style gym, but use o-lifts, and stuff that mirrors CrossFit, but taken from a variety of sources. I do the official WOD or some variation of it myself.

There is nothing I love more than pissing off some tool on an elliptical watching TV by dumping a clean and jerk, or stealing the squat rack from some idiot doing bicep curls in it, if it is a legitimate part of the workout, and not just to gather attention.

There are, however, some folks who have no idea what they are doing that give CrossFit a bad name. A dozen or more of them in any gym might prompt some knee-jerk reaction from management.

Let's just be respectful and hopefully more globos will accept CrossFit, rather than ban useful training.

HAHAHAHA....

Once again pure motivation…

I love seeing the same people on the bikes, or treadmills everyday. It’s such a symbolic sight... working so hard to get somewhere when they are actually stationary and physically (pun intended) going the same direction.

thanx xfit

Full Squat Cleans?

#94 jwb i think you are lost this is the crossfit page and man it seem you know about trainin you have to know how safe are the cleans squats....globo gym don't respect us they can keep on they ignorance you should think about change of gym..well that is not my problem...

By the way the clean is squat clean or can be power clean?

I love that sign... Gotta love free advertising good or bad LMAO... CrossFit For Life...

What a joke. "Please direct questions to a fitness trainer" You call that a fitness trainer?

#97- s'more

I would change, but I pretty much get away with doing whatever I want, and they bought me a whole bunch of kettlebells and Dynamax balls. They recognize CF as a legitimate discipline and give raises for CF certs, just like other certs.

Another trainer there has his CF Lvl 1 cert, and we did a class similar to CF. It went over great, and now you can see people doing dumbell snatches, pullups and deadlifts, when before you only saw curls, and machine crap.

I am also going to a CF kettlebell cert in Feb.

There are no CF gyms in my area and this pays the bills.

Oh, and you really want to piss a bodybuilder off? Do some 32kg kettlebell snatches in the "freeweight" area where they are staring at themselves while doing all there stupid, "isolation" crap.

6 @ 40kg.

Oh man, I am a coach at a strength and conditioning facility in va beach... so sad to see the 757 so misrepresented! Thank GOD I don't have to deal with that BS!!!!

Love the picture...
Yes they are full squat cleans, unless they say otherwise.
I was once asked not to come back to a pool where I was doing a swim, swing and push-up WOD. The 'swim team's 5'4" 220# coach was concerned that the 16kg kettlebell was going to shoot out of my hands, make it the 6' or so to the pool, all while finding itself 2 lanes (yes 2) over for a grand total of about 30ft to a swimmer's head. Obviously wasn't an engineer for her day-job.
It's sad to see people so blind to the crossfit. It's one thing to not understand upon fist seeing it, it's another to be against it. I was the guy at the 'gym' that I went to that was into 'functional' stuff. Life is function...so, yah I'm into 'function'. Not puffy chests.

Bingo's post should be one of the top 5 posts for the next 3 months. I know it helped me when I was lurking last year.
Bravo Bingo.
I know you are an educated man but I could do with out the frog speak. If I could make a request it would be for Latin.
But I'm grateful to have you here.

Finally, a gym that has some sense! I mean, I have done CrossFit and it is HARD. In fact I got all sweaty and out of breath doing it and it even drove my heartrate right out of my optimal "fat burning zone". Who really wants to live life like that, all sweaty! Certainly not me.
Really, let's look at history and see that this silly macho posturing in gyms is really not necessary. I read in a really good history book that the first nations people while running down a herd of buffalo would frequently remind each other to take it easy. Even though they needed the food and hides to survive they surely wouldn't want to be caught overdoing it, I mean they could have gotten really tired and sore. What if someone tripped and scrapped their knee. Heaven forbid!
I am in the military and so I know that it is commonplace in war that if someone gets tired out and the situation looks a bit dangerous a "time-out" is called so both sides can have a wheat-grass drink at the field-kitchen's juice bar and then get back at it when they are all carbed up and refreshed.
So really, as you can see there is no evidence in the real world that doing unsafe things like lifting heavy weights over your head is necessary at all. Hopefully all gym owners are as switched on as the one who posted that lovely sign.

#100 jwb man a read again your post...great i hope you can start your own gym...by the way i love o-lifts....FUNCTIONAL EXERCISES RULES

HA!! i LOVE that pic!! and all that it means!

#105 jc ha ha funny guy great joke...

6+6

I think that pick brings up legitimate concerns about the Crossfit program that are too often shunned on this forum by meatheads. Crossfitters do need to respect the other people in a gym

Excuse the misspelling on the previous post, I meant pic not pick.

In case some missed this post, this explains where the sign came from:

"Sorry Coach, i couldn't get you a better pic then the one posted.
For all those wondering, i took the above pic at Naval Air Station OCEANA (Virginia Beach), 1 day after there "REORG" of equipment this past week.
I was excited to see how they reconfigured their gear, instead i found this sign.

Some just don't get it. Especially civilian "trainers" that we hire to provide our troops assistance on base.

Comment #55 - Posted by: AJ Kruppa at January 1, 2009 6:57 PM"

haha classic pic!

Maybe those "civilian trainers" should be taken a little more seriously. These people often have a degree in their field and raise legitimate concerns about the crossfit program.

RE: #114

Nothing is perfect, not even CrossFit.

Hey CrossFit. So that was my first Murph.. and it was everything it sounded like it would be (painful).

Anyways I am pretty weak right now as I have just started taking a personal intrest in my physical fitness.

I am terrible at pull-ups. I was wondering if someone could post some ideas or good training methods to improve my pull-up strength. I can not do a single one and I'm not trying to blame my weight but it most certainly is not helping.

Thanks CrossFit for the most enjoyable workout routines I have ever done and happy new years.

I want that sign as a shirt.

#116
Look to the left, and click on FAQ. You will find good info there.

I agree with #74 billjones. Glad to see this being discussed. Unfortunately, those type of people are a reason why a sign like this gets posted. I too have seen and had to correct stupid things some "Crossfit"-ers do (the persons were doing the day's WOD or previous crossfit workout, or professed to be doing CF... Not sure if they knew the true meaning of Crossfit). While most Crossfitters enjoy getting the stinkeye from bodybuilders or trainers because of the heartbreaking workouts and want to think of themselves as renegades getting tossed out of gyms, they need to be sure it isn't because of what they are doing is A) unsafe or B) rude. Now, this applies to all people who are at the gym, however, due the nature of some of the CF workouts, the attention is drawn to the CF-er.. so I would hope that they were being good ambassadors of the label.

An example of category A is improper form on complex movements like squats, deadlifts, cleans, snatches, however you may say a "True Crossfitter" wouldn't have bad form because he went to a cert or something.. yeah, but most people saying they Crossfit haven't. Of course, this applies to all in the gym, but again, cleans and snatchs are beautiful lifts that are rare to see in most gyms and will attract higher levels of attention especially when you drop the iron on the concrete and especially doing snatches in the walkway between the leg lifter machine and the bicep curler machine. If you had to bail, you're going to end up better acquainted with those machines than the bodybuilders that use them. Oh, and other people will still try to squeeze past mid-lift.

I've been in gyms where I wish I could do heavy snatches, but couldn't due to lack of space and bumper plates. so I modified. Call me a dirty conformist, but I call it being safe. I imagine there are people where the thought to change the WOD up doesn't even cross their mind, but they need to, or else find another suitable place. I think that is what the sign is trying to say.

Now, category B, being rude. One example - you can't bogart three bars because you want to do Linda in an f'in' globogym if there are people wanting to use one of them! Do it during the gym's non-peak hours if you must. Disagree with me if you want, I give a damn, a person doing that is rude. And wipe the benches off of your dripping sweat. And especially after you jumped up and down on the benches with your dirty Nikes. Again, these rules should apply to everyone and everyone who has worked out in gyms KNOWS what is considered rude. So, if anyone isn't wiping the benches, restacking weights, bogarting equipment, you are either lazy, inconsiderate, or ignorant - and should be told as much. Again, doesn't apply just to CF'rs, but as we all know, we draw enough attention anyways.

Also, you might think people doing curls and isolation exercises are wrong but still respect the fact that they are doing what they love to do and should be given the same courtesy you would expect for yourself. And if they are rude too, beat them over the head with a kettlebell.

One more thing while I'm ranting. Most globo-gym trainers I have seen suck and merely stand there for motivation with hardly a modicum of safety. They wouldn't know SAFELY if it hit them with a 45-lb plate in the head. So, that would make the sign moot anyways. Still use your head and practice good situational awareness.

The sign should read "Not a Crossfit facility, if you want to get in shape find one!

RE: 117

I second that! Would love that shirt.

Hilarious sign!!! I really have a feeling someone's gonna tell me just that at the Y where I go, but gonna keep doing it until someone does, haha. :)

good job #119. it's like crossfit (or some crossfitters, to be more accurate) wants to be that distorted russian/chinese version of communism. crossfiters want their way to be the one and only way and don't respect the individual's freedoms to be a powerlifter, bodybuilder, or just someone who wants to go to the gym and do a few sets of curls.
i have to disagree with you on the crossfit certification thing though. you don't need to go to a crossfit certification to learn how to do the lifts properly. i picked up my knowledge of lifts from strength coaches, deadlift champions, former olympic lifters, and so on, starting when i was in high school. my learning still continues to this day, years and years later. plus that $1K is still in my pocket (or however much it costs to go to a cert).
i second your recommendation: keep good situational awareness.
so, keep on doing crossfit, powerlifting, olympic lifting, strength training, bodybuilding, running, jogging, jazzercising, biking, stairmastering, doing your curls, bench presses or calf raises, etc, etc, etc, in 2009. doesn't matter what you do, as long as you do it and stick with it. exercise is a good addiction

I do recall seeing "FULL SQUAT CLEANS UNLESS OTHERWISE SPECIFIED"... but I'm not buying it on a C&J ladder. I can't understand WHY that should be the case, and I'm entirely skeptical.

Of course this debate always surfaces for Grace, which is floor to head anyhow.

135 pounds is pretty light for some of us. I will make explicit that mine are Power Cleans... and I will indeed use power cleans until I see an FAQ, CFJ or other CrossFit.com citation. There's no need to slow this down and add a bunch of front squats. I bet Khalipa can pull 13 or more... yes, that's a total of 91 C&J in 13 minutes, or 3 X Grace!

My argument rests on the nature of a Ladder WOD. If you want us to tap out early, just increase the weight. Look at the pull-up ladder... Sir Scott Jenkins just pulled a 20 a couple days ago.

Four, as Rx

I threw it to the ground just as the timer was going off to signal the end of my fourth minute. I knew there would be no getting five in the next minute.

Black Box: 2,2

You know folks, all this preaching to the converted gets a little old after a while... Yes, CrossFit is the best thing ever. Most, if not all of us here are kool-aid drinkers. However, the smugness and the disrespect for people who choose a boring and ineffective fitness lifestyle is lame. Live and let live. Thank Whoever/Whatever that CrossFit came into your life and get over the fact that the masses are generally dumb sheep.

CrossFit 2009!

I agree with #74, 119, and 123. CrossFit is a great model and it works, but it isn't for everybody. At least people are at the gym trying something. I hate to say it, but it seems that some in the Crossfit nation (me included) become "Fitness Snobs." The idea is to help share the training model with others not make them haters.

This is my very first post. I was introduced to Crossfit in 2002. WM 6' 225 police officer

I was helping my girlfriend the other day work on her clean and jerk. A so-called personnal trainer came up to me and told me to stop coaching her. I told him that it is kind of a dangerous movement if its not done correctly and if she goes for heavier weight I want her to be safe. He said he knew that but it still looked like I was training her and I could get kicked out for that.

A couple of weeks later I see him with a client doing kettle bell swings. The client is doing them wrong so I try to help the trainer. He just gives me a dirty look. I have always disliked personal trainers because they didn't look the part. Crossfit has been the answere to every question I ever had about fitness, thanks Coach and I will see you soon.

#119 head

Great post

I for one can understand the picture. Safely I: for the one doing the exercises. That is because with crossfit we are not isolating our muscles, hence more muscle can be hurt when not doing the exercise correctly.

Safely II: Dropping the weights is something other practioners are not prepared for. First time i heard a barbell fall at my regular gym, it took me out of my concentration almost pulled a muscle. Besides that a woman got the barbell against her shine and was cursing. I thought she was correct.

just my $0.02

Bingo - Anyone got April yet?

I do think the sign's funny - and a great poster for Crossfit! But I also can understand it - it depends on the type of gym. I don't do Crossfit type work at the gym I go to - I do it at home. I go to the gym more to relax, see some old friends and lift heavy things. If there's not much space in a gym you don't exactly want people going for a sub 2:30 Fran and throwing bars down etc - especially if the facilities aren't designed for that.

Another problem is that many Crossfit workouts require multiple stations - which goes against what the majority of people are doing in 'normal' gyms. If I was in my gym and someone said 'Oh sorry bud - I'm using the bench and the two lifting areas at the moment (3 bars of death style) i'd think 'What the ****?' - it seems selfish. Don't get me wrong - I love this stuff, but when one is around non-crossfitters one must adjusts one's behaviour!! Peace to all

8 rounds as rx'd

Thats funny I remember doing Linda at that gym winter of 06. I only used two barbells though, just stripped some weight for the cleans. There are two great CF gyms not very far from there though.

7 rnds +6

Same as last time, I am taking it a little easier though. After about a week of poor performances I decided to scale back some wod's leading up to my vacation where I'll get some real recovery in. Been working on a lot more gymnastics stuff too.

i train @ golds gym so i think you know wat is going down there it is like i am in the fortress or bodybuilders and steriods well 1st i was like in the mind set of the bodybuilder and then i saw that my performance is not getting any where if not getting worse so i made up my style which is half bodybuilder half athelete and the results were good i was like much better than most of the ppl there (got the size and speed) and then they used to ask me what are you taking and how do you train and stuff even some tried to give me steriods for FREEE!!! , but thank got i hate cheating , but the now as a crossfitter i am stronger , more functional , focused ,faster and still have a good shape but for them i am now smaller so ppl now come to me and tell me to eat more and start bodybuilding again and i keep telling them how bodybuilder isn't what i am looking for and it is not any where near the functional mucles i have now or strength and dammn those ppl they just look at me and tell me that bigger is better it is like they are brain washed or something and then comes the PTs telling me that if i lift that weight it might be dangerous so i should use the machine i felt like i am in some sort of a Conspiracy or something and they wanna take me out thank good i fitness manager likes me she even offered me to be a part time fitness instructor :D , i know it is a matter of time till they get into her but i hope that by that time i would have openned my affilate in here

wow that was tooo much talk again later

Murph
49:00 min
1 mile run
5 rounds of:
10 Pull Up
20 Push Up
30 Squat

5 rounds of:
10 Pull Up
10 Push Up
15 Squat
10 Push Up
15 Squat
1 mile run

Schweinfurt, Germany

For all those of you who think that this sign is due to a few CF jerks who aren't paying attention to others at the gym, you may be right in other cases, but this being a military gym (and a Navy one at that), you're wrong in this case. The military has become very divided on crossfit, and generally the meat eaters are into it and the philosophy behind it. The leaf eaters, however, are the ones producing unsubstantiated articles on how crossfit will injure everyone, and that if you do crossfit, you'll be injured within three weeks, so stick to FM 21-20 and do your push ups, sit ups and two mile run. Here in Afghanistan, the previous command contracted to build a brand new gym, which would cater to crossfit, and still allow a few "conventional" things. HOwever, it was only being started when the command changed, and the new command slowly whittled out the crossfit in the gym by first condensing our space to an almost unusable area; cancelling the orders for CF equip and ordering machines; relegating the CF space to the second story and then making a rule that no free weights were allowed on the second story, and finally just telling the crossfitters, no, this is not your gym, the day before it opened. What did we do? We found ways around the rules, and now we do CF in front of the gym where there's space and EVERYONE sees us when we workout. What do we get? A few people are interested, but most are bullied by the naysayers who say "you're going to get hurt" or "That's stupid, you should do isolation exercises". Most CFers I've ever met have always been considerate of others while in non-CF gyms. The natural progression is that first they laugh at you, then they're afraid of you, then they try to ignore you, then they join you... Right now, CF is in the "they're afraid of you" stage.

It's not us, it's them.

ATTENTION PATRONS

WE ARE NOT AN EXERCISE FACILITY

m/42/202/5'11"

7 rounds + 5, first time

In the fifth round I was done in 22 seconds, so I am thinking 10 rounds is a piece of cake maybe more. In round six I felt a wave hit me on the last couple reps and near the end of round 7 I felt like I was standing in sand. Massive metabolic breakdown.

they ever stop to think as crossfit catches on they won't have any customers. guess we'll have the last laugh.

Ben Tollefson

United States Army

1st Infantry Division

killed in Iraq

rest in peace, my friend.

The sign's message sounds like backlash from the Mimms case. As far as the Navy goes, Crossfit is now unsafe by definition.

F/33/5'8"/140

scaled to 65#

10 rounds

Globo Gym Rules...
do elliptical and read magazine for Time and watch TV and acheive Nothing

RC2 and carl

My post earlier was in no way addressing the views of the military since I certainly have no knowledge or experience in that. From the private sector, the "backlash" is a little different. Since obviously the trainers and gym owners are in this to make money and their paradigm is "traditional bodybuilding and fitness" protocols, and right or wrong, its their gym. My post was to the very vocal and sometimes "elitist" proponents here who visit the gym, to realize that the way to win "converts" is to show them the results and not run around the gym pushing everyone out of the way. (and yes this happened to my girlfriend and I while a very avid CrossFitter was pushing for his sub-3 Fran one day, she literary got pushed into a mirror).

Most of you are correct, the problem is NOT CrossFit but the combination of human nature and the design of the Globo-gym, at least in the private sector. The military issues are a whole different problem.

10 rds

m/29/73/183
Scaled to 75% of WOD weight = 100lbs
Through 4 mins, made it to 2 reps during the 4th minute , ony my way to 5 reps.

6 rounds + 4

This was my first time doing clean jerks so my trainer suggested that I only do 85lbs. When I finished I put the RX on just to see how it felt. Yikes! That was serious.

#55 (AJ Kruppa): You need to get the post commander or the NCOIC on your side somehow. There is NO WAY that ANY civilian should be telling you how to use a government facility and government equipment. That's total crap.

I'm a newbie to Crossfit - started today, after having studied the website in detail for the last couple of weeks - thought I'd go for a New Year's resolution with a difference and get into REAL fitness training by starting Crossfit!
The C + J workout today was great, but I was puffing like a steam engine by the end. I managed:

5 rounds + 4 reps using 135lbs.
(just ran out of time for rep 5 on round 6 - next time i'll get through 6 rounds for sure!)

I threw my back out doing sumo deadlifts on Fight Gone Bad for the first time a few months ago. (FGB has since become my favorite WoD, but that's because it's fun.) Unfortunately the experience has left me scared to try some of the more complicated power lifting exercises. Clean and Jerk looks like a great way for me to hurt myself all over again. I have had no real training with this kind of explosive lifting and I'm wondering if I should skip this exercise until I can get properly trained. Or am I just being a wimp?

Changed the WOD for my shoulder:

Continuous clock below parallel 135# Safety Squat Bar squats:

9 rounds + 6 reps.

I should have had 10 rounds at this weight, but my midsection is fatigued from yesterday's Hollow Rocks during Murph. (I'll be doing more hollow rocks...the soreness and fatigue is amazing!). The SSB requires more core engagement than a straight bar; I had to rack the bar on the 10th round due to not being able to maintain a safely tight midsection.

#151
You're not being a wimp. You have to get the mechanics down and do the move consistently correct. Sub in another workout until you get the proper training, just don't slack on finding that training. The benefits of the olympic lifts make them essential. And if anyone gives you s*#t for sub'ing the workout, shrug it off with the knowledge that you are thinking safety first.

Crossfit WU

135lb Clean and Jerk

5 rounds + 3

Ran out of gas QUICK!!!

Me:
Scaled to 125 5 +2 + 2(f)

Perry:
RXd 135 5 + 3

I tried 135 and realized that I would fail in the second minute. Scaled my pride just so I could get something out of this. Glad for a rest day tomorrow. I'm just a bit sore!

8 mins + 4 reps

Happy my globo-gym is CF friendly. In fact, one of the trainers has even asked me "Are you doing Murph?"

That sign is classic!

Amazing. As a member of the Armed Forces I have been stationed at NAS Oceana since 1996 flying F-14s and now FA-18s. I transitioned to CrossFit last spring while trying to incorporate more total body workouts (deadlifts, cleans, presses, etc.). I am now a member of CrossFitVB and work out there 3 times a week. The other days I do my CrossFit WOD at the base gym. If I can't complete it due to the equipment, then I pick another WOD.

However, it is true that NAS Oceana is not a CrossFit facility. Anyone who has ever been there will recognize that fact: no bumper plates, no GHDs, no rubber floor mats, no ropes, the list goes on. WODs can be performed there; the limiting factor is the equipment and other patrons who are not doing CrossFit. You just have to stay out of their way. I can get through most WODs there but my time will suffer as I zigzag through the gym, avoiding machines and people who are not on the same program. I recognize this fact and just accept it. I get through the WOD, note my time, knowing it would be better at a true CrossFit facility. Regardless, I do my WODs SAFELY, both to myself, other people, and to the equipment.

I do not know what prompted them to display this sign. Speculation on my part is that someone was injured--the CrossFitter or someone else, or something was damaged.

I have done Angie, Cindy, Diane, Fran, Grace, Helen, Nancy, Michael, plus many daily WODs there. I will continue to do so until I am told to leave. But I will have respect for the limited equipment and other people working out. I still get the "looks" but who cares.

Great day to try to improve my technique on C&J.

Hey guys...i have a question, I have the interest to compete in the crossfit games of this year, but do i have to train in a crossfit affiliate??...What if in Mexico,thats where I live, theres no CrossFit Affiliate?, can I just show up in the games??

Thanks!!

8 rounds, That got harder much faster than the pullups version of this workout (15 rounds of pullups). Getting out of the hole when your heartrate is at 180 ain't easy.

Remember when Obama said the college football championship should be decided in a playoff and then it become a huge topic of discussion again. Well, what if Barack was endorsing CrossFit on national TV? Or what if Coach got the Governator on his side? Would we still see signs like this or would gyms become accountable for the workouts they endorse?

By the way...thast a great publicity to CrossFit..and its free...lol

bingo~

Does anyone have May? And if they don't, I'll do it. But if I do it, when do I have to post in the a.m? do I have to post it as soon as it comes out? Should I wait by my computer? Call Greg to get a headstart on what to write? What size monitor do I need to use...if any monitor at all is required on my computer? Black keyboard, white, cream colored, what? And how many words a minute do i have to type..or can I have SOMEONE else type and just use my name...and if so then how old do they have to be...and can they use a laptop? Can I? Do you? And what the heck is a split jerky anyway?

(sorry man, none of these things were specified!)

LMFAO! Could not help myself day 2 in a row! I think that explanations of the workouts AS RX'D by Crossfit is a great idea, and mean to discredit it all none! HOWEVER my friend, why not just put a big a$$ header at the top of each daily workout to LOOK AT THE EXERCISES AND EFFING DEMOS PAGE if you have any stupid questions! ahem..

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

#116

The best thing (in my opinion) for improving pull ups when you can't do any is to get some resistance bands, sling them over the bar and but you foot in it like a stirrup. Use a band that takes just enough of your body weight off so you can do sets of 5 and use this for the WODs that require pull ups. The band also will allow you to learn how to kip your your pull ups. Once you can do 2-3 pull ups at a time with out any bands you can start working the WODs that way.

Don't worry about not doing pull ups RXd, you'll get there. When I started a year ago, I could only do a couple of pull ups at a time. I used bands and by the summer I could do all of the workouts with legit pull ups (even if I had to do them in sets of five to complete the total number).

Stick with it, scale your workouts to your ability and you will see results in a few months that will eventually lead to doing all the WODs as RXd. Remember, you are competing against yourself, not against others on the site. Don't let some of the superstar's scores get you down. They worked hard for a long time to get where they are. Nothing easy about CrossFit, but the reward is worth every bit of the pain.

After injuring my back 4 weeks ago, Im a little leary of this WOD seeing as Ive never been coached in Olympic lifting. Could someone give me a good sub for this?

Im going to book a session at CrossfitToronto soon and try to get some instuction before I get back into heavy Oly lifts.

ATTENTION :
calf raises only !

thankyou..

pic is hysterical, so typical !

getsome

as rx'ed

5 minutes + 4 reps

1,2,3,4,5,6,7

M 42, 168

6 Mins + 6 Reps
Full squat cleans

M 68"/165/40

Hefty, hefty, hefty! Should have scaled this one. 2 rounds + 1 rep @ 133 (metric plates). Make that wimpy, wimpy, wimpy...

Honestly this is for the safety of the other patrons.

Think...some fool walks right into your powerclean.....How you say,"Lights Out".

I can't tell you how many times inexperienced gym users have walked through my set or moved up in front of me to get prime mirror realestate. Even when the row of benches is empty it seems like they want to work in my space.

m/40/6'/205
6 rnds

7.5 Rnds

I can't stand running.

I got up and did 2 miles this morning.

Zone is going well. Weighing and measuring every single thing.

is it full clean?? or just ground to overhead?

I travel 4 or 5 days a week and never miss a workout. I have never had a problem with any gym and usually end up answering a number of polite and well informed questions from the staff. My question to those who do crossfit and have problems is what are you doing? Are you being an ass on purpose? Are you trying to prove something by being loud or making a scene? Really all it takes is situational awarness. If the gym doesen't look crossfit friendly then grow up and act like you have worked out with others before. Being a jerk in the gym is going to do nothing to change the minds of those who don't understand crossfit. All they see is you, the jackass and not the benefits of the workout itself.

m/36/170

as rx'd

5 rounds + 4
(1 rep better than last time)

Been going crossfit for a little over a month now in Lemoore with a bunch of buds from the squadron. Our gym isn't a real crossfit gym however they are slowly converting. Each time we go we write comment cards about things the gym can purchase. So far they have gotten kettle bells, even though the heaviest on is 20 pounds. A step in the right direction. I do have to agree that if you are not at a CF gym you need to be cognizent of those that are not CFers and respect their choises.

Only did 3 last time.

This time? I rocked the house and improved by 33%!

Four. (and a half) rounds

m 38 185 5'9"
10 complete rounds

5 rounds of clean and press finished round on 5:05.

Felt like i could do more, so need to work on speed!
Also need to get around to learning the jerk!

Well here I am again yet still a day behind! I have been doing cross fit for about two and a halve weeks steady and love it. My MURPH time was just over 47 minutes. Hopefully I can catch up on today’s WOD before I have to go fight crime and suppress evil tonight!!!

Tee

I see this sign coming soon to my globogym. The so called trainers have been looking at me crazy for the last two years.

This is a funnny one!! I do my HSPU in the concrete hallway as not to mess up the nice walls in the main gym. When I do this, I prop open an interior door, which leads to the upstairs. In the middle of my workout, some jacka$$ walked up and closed the door twice after I re-proped it. When I looked at him like I was going to kill him the third time, he told me I had to close the door and could not use this area.

He didnt even work there, he was a frickin patron. I looked at him crazy and politely explained to him that he was not the fire marshall, that he was screwing up my time and not to close thae door ever again.

He looked at me in disbelief and I have not seen him since.

Lead, follow or stay the hell out of the way!

Hahaha, whoever made that sign should take a couple of lessons on WHAT-NOT-TO-DO when it comes to marketing.

m / 32 yrs old/ 325 lbs / 73 inches

Did not eat breakfast. Trying to change things on my body. Had some supplements and water before working out.

Did 6 rounds before my body cried out for a restroom break. My lungs and chest were hurting!

Finished round 7 plus two more. Total reps - 30 for a Grace workout.

Did the reps in nearly tabata style fashion.

Once I got to round 6, I was breaking it up into 3 reps per 20 seconds.

I figure I can get to 8 rounds soon.

Those who can work up to 10 rounds, that is tough to imagine. Yet, I can see it if you work the entire way through.

Doing Murph tomorrow after Yoga.

Stuart

PS: If the Navy consider's Crossfit unsafe - then it needs to consider a lot of other things that they do unsafe. Drills, Marine maneuvers (Yes, marine maneuvers since the Navy controls the Marines.), submarine warfare, etc...

33/F/5'10"/152

w/ 95#
8 rounds + 8 reps (44 total)

3 reps better than last time - happy with this considering how sore my shoulders are from Murph yesterday!

32m,160

4 rounds and 4 on 5th

151 5'7.5" 33 yom

5rds + 5 reps
full squat clean and jerk-

5 rds + 5

Man, that 10 pounds i put on over Christmas was hurtin me

28/M/140

As RX'd- 4 rounds + 1

Didn't feel like enough, so I finished with 5x5 back squats: 135-135-145-145-150 first time doing weighted back squats since Santa brought me squat stands

Today was pretty nice, but I'm still wrecked from FGB and Murph, can't wait for the rest day.

22/M/211

5 Rds. as Rx'd

a quick two cents about isolation exercises versus functional olympic style lifts:

Crossfitters are not the first people to get kicked out of gyms for doing olympic style lifts. Annoying as it is, doing olympic style lifts without bumpers and platforms is DANGEROUS. And if you don't think so, you're not lifting enough weight. Sorry, but its true. I love crossfit, and I understand that the point most workouts is not to push your weight lifting limits, but rather to use weightlifting/functional training in a cardiovascular manner, as well as working on your absolute strength. Having said that, most crappy globo gym trainers have only been exposed to olympic style lifting in their gyms by lifters (experienced and nonexperienced) trying to load up the weight without the saftey net of having bumpers.

Also, I have worked as a strength coach for the last five years and have trained professional as well as NCAA champion athletes, and like it or not, isolation exercises have a place. There were athletes winning championships and breaking records long before crossfit came along. Again, don't get me wrong, I incorporate crossfit into my workouts, but I also do isolation exercises.

So to those of you 'renegade' crossfitters, you need to check the self righteous thing, on this forum AND in the gym. There's a place for everyone. Maybe gyms like the one featured in the article wouldn't be so anti-cross fit if those who 'practice' it would tone down the rude/self righteous thing.

And one last note, for the olympic style lifts (cleans, snatches) you can get the exact same effect (we're concerned about functionality here, not showing off, right?) you can load up the weight and just do the shrugs and get the same effect. The only reason 'catching' the bar evolved in olympic lifting was for standardization purposes in competition.

Can't wait to crush today's workout! Good luck and good health to all!

I've never had a problem doing crossfit in my gym :p

31/M/190

as rx'd, didn't do that great.

6 rounds + 5

then I did the exact same with 115#

I guess I'm lucky. I work out at a globo gym, and at first I got a lot of weird looks doing the WODs, but now several of the trainers do CF themselves and at least one has been certified.

So CF is pretty well tolerated there, and the best part is that it costs about ONE FIFTH what the local CF affiliates are charging.

85# full squat clean and jerk
4 rounds + 3

Then did another 17 to "finish" Grace in 10:37

Closed out my morning with back squats:
W/U with 45, 95 x 5
then 135,140,145,145 x 5

bw 165

7 rounds as rx'd

8rounds PR

M/160/25

As Rx'd:

9 Rounds

felt a little sluggish today!

I have been doing crossfit for about 4 months and were I agree, there is nothing better out there, right now, you also have to be careful in your elitist attitude.

If it were not for the "basics" in exercise we would not be here today. Look back at the 50's. Did they train like we are today? Absolutely not, but they did start off on the right foot so that we can be where we are now. If they had this same attitude and never adapted, we would still be doing chair workouts at home.

I agree that you can be proud of what you do and where you are but also be humble enough to understand that not everyone has had the opportunity to learn what you have learned. People fear what they do not understand and therefore it is our responsibility to explain to them or direct them to someone that can explain what we are doing.

I am a fitness director at one of these "globo" gyms :) I have years of experience training professional and collegiate athletes. I know that these exercises work and why. The only concept that was newly introduced to me was the order and way in which they were done. I say this because I allow people to do the crossfit workouts because they work and make sense. I do them, some of my trainers do them and they teach the concept to our members. We were doing some type of this training long before I heard about crossfit. I digress....

My point being, respect where we came from and where we are going. Without the past there is no future. Teach those that don't know and if they refuse let them be. Remember, there is always more then one way to skin a cat.

5 full rounds gassed on the 6th.

7 Rounds & 2 C&J

This one catches up with you pretty quickly. Major kudos to all of you who got into double digits.

25/m/5'11"/198
7 rounds + 4 C & J's...full squat cleans

CFWU @ 2 15min
Indoor Bike Ride 20 min

5 Rounds

60lb (2x30lb DB)

This is tougher than it looks.

As rx'd

7 Rds + 2

Who ever caused them put up that sign is welcome at my gym anytime.

Legit.

-jj

CFWU x3 standard,

Not as Rx'd, still at #105 lbs and #135 seems VERRRRYYY far away

6 Rds + 4; improved from last time at 5 rds + 3 so that is positive.

#50 KB swing 21-15-9, 3 x 5 "L" pullups, K2Es, 1000m row <4min, 2 PAC laps 1:21

Comment 199,
Well put and very sound and reasonable view point. I applaud you.

6 minutes plus 6 reps.

I didn't quite feel like that was enough, so as an after though I did 1/4 Murph in 11:19. I partitioned the exercises Cindy style, and it turned out to be a lot easier than I expected. Next time it comes up (assuming it IS NOT following one of the biggest drinking nights of the year) I'll do it as rx'd.

7rds + 6 singles
nice run after

M/25/190

AS Rx'd

6rds+6

Way under estimated this WOD

Made it through the minute of 7 and then got 5 in the eighth minute. Was shooting for 10 so I was a bit disappointed, but still rocked from Murph.

31/m/5'6"/185
As rx'd 8 minutes plus 5

Did Murph this morning (recovered from New Years yesterday) then this in the PM. I'm pretty tired now.

M/32/170

AS Rx'd : 6rds+6

M/22/5'9"/150

8 rounds plus 7 reps @ 110#

Bumper plates and a drop-tolerant floor are musts for full-intensity functional BB lifting. Dropping a failed deadlift proves that it doesn't have to be overhead to be frighteningly noisy (to other patrons) and potentially damaging to both the floor and equipment. I also find that I have more problems with my shoulders from controlling and catching the BB on the way down (as is necessary with iron plates) rather than controlling and dropping in a safe manner with bumper plates.

To be as safe as possible the gym in question would have to do the following:

1) Invest in bumper plates
2) Make sure that they have the appropriate flooring
3) Make sure that they have the appropriate space
4) Have instructors on hand who can train lifts properly

If they can't do all of that they need to cover their asses and put it in writing as they have done. That way if anybody on any side of the issue gets hurt they can claim that the lifting was being done against their stated policy. Sad situation, but completely understandable given today's legal climate.

Thank goodness there are other CF options in VB.

Did the SP/PP/PJ on Tuesday & tore up my neck & upper back muscles. Had to lay low for a couple of days.
Will attempt this one, but will depend on how my neck feels. Afterwards, walking on the treadmill at a 10- 15% incline for about 30 minutes.

As far as the sign, I have been in discussions w/my gym on base here at Offutt. They are pretty open, but the "trainers" are as unknowledgeable as the patrons. I can wear my Vibrams while running or anywhere outside the weightroom area.
Tried to explain about proper lifting technique & how any shoes w/cushioning throw off your balance. At least I can wear them for something now. I'll push more later on.

As always, the other people in the gym are there for a reason...to look & feel better. The way they go about it may not make sense, but that's what we're here for. Work out like a crazy man, but get results & then, you will have people coming to you for help.

It's a great feeling when you are stronger, more enduring, faster, and snappier than all the other folks in the gym. People will come, just do your thing, but respectfully.

Cheers!
Dave

m/43/185

6rds + 2 reps

Love that picture! I wonder how long it's going to take to get one up in my gym.

Completed 8 rounds today

M/34/100kg

That pic is fuel for us~the CrossFit Community!

IN THE HARTFORD, CT AREA...JOIN US FOR OUR OPENING OF CROSSFIT PERSEVERE (www.crossfitpersevere.com)! WE ARE AIMING FOR JANUARY 15, 2009!

Day behind~finally feeling not feeling so sick anymore!

"MURPH" with 10# weight vest
pull ups, push ups, squats done "Cindy" style
kipping pull ups, thigh to floor in push ups air squats to 14# dynamax ball

TIME: 41:48

Thanks WOD buddy~Cindy Malz for coaching! :)

Non-Rx
10 Minutes Cardio
5 Minutes plus 4 reps with 95#
50 Dips
100 Sit-ups

Still smoked from the last 2 days...frustrated I couldn't finish 6 minutes :-(

m/39/6'/233

7 rounds +2

5 rounds with 95 lbs.

24/m/175

4 rds + 4 as rx'd

33/M/180/6'00"

5 rds + 3

Taint to paint on each catch. Jerks, all split jerks, were solid as well.

Dan D.

A weight-room tool is a weight-room tool whether he or she is doing Crossfit or steroids.

Assiniboine Athletic Club in Winnipeg is pretty accomodating of us, but all the Crossfitters there are respectful in their workouts and scale appropriately if needed for safety or courtesy. That's part of the beauty of the program.

Dropping big weight without bumpers, monopolizing equipment and running over other patrons for time isn't acceptable. A little common sense goes a long way in keeping everyone happy.

As Rx'd

5 rounds

m/35/218/5'11

As Rx'd
5 rds.

DL @135
10 x 3

7 rounds
1-6 squat cleans / push jerks
7 power cleans / split jerks

7 rds plus 5 reps in the 8th round
my olympic lifts suck

question for anyone who has done Murph with and without a vest. How much time did the 20lb vest add?

45/M/6'/180

135 POUND CLEAN AND JERK

10 ROUNDS + 2...

SPENT AFTER MURPH YESTERDAY. ALL LIFTS FROM GROUND. NO SPLITS.

REALLY LOOKING FORWARD TO THE OLYMPIC CERT COMMING UP IN FEBRUARY HERE IN TOWN WITH COACH B...YAH BURPEES!

LITTLE PINK HOUSES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #220 - Posted by: Fit Mom in CT (F38/125/5'3")

Long time admirer of your WOD times! Will be following your BLOG closely. Thanks for posting the link.

PS - Awesome logo for the affiliate!

Scaled the weight down to 115 do to shoulder injury. 6 rnds plus 3

23/m/180
6rds + 4 as rx'd. Terrible. Down 1 rd and 1 rep from last time.

10 mins warm up - stepper and 2.5 km on bike.
2 Samson Stretch
10 minutes stretching
2 Samson Stretch

Wod: Scaled to 105ibs - still smoked after Murph.

6 minutes

Then total of:

120 Sit ups
10 Chins (Thanks Murph !)
20 Dips (Shoulders v.sore !)
115 Press Ups.

A good work out but the WOD was a lot harder than I thought it would be.

as rx'd
8 rounds 5 reps

#191 ms

I respect your position and experience; however I must strongly disagree with the statement that one can get the same result/effect from a heavy shrug as you can from a properly executed clean or snatch.

The O-lifts train exponentially more muscle groups, as well as for power, explosiveness, balance, agility, flexibility etc etc....the very tenets of fitness as defined by CrossFit. Shrugs train the trapezius and maybe grip/forearm strength. Of course it depends on your goals, but they are very dissimilar in the benefits to the athlete.

Otherwise I think your post was very reasonable. Have a good one.

#237 Jay -
I think what he meant was, instead of the "catch" phase of the clean, you would explode up as you would with the clean but instead of catching it you would end on the shrug. In doing this you are still generating explosive power through the hips into extension. This type of training can be done to substitute cleans IF your gym does not allow it. Better then nothing :)

23/5'10/175

As rx'd

7 rounds +5

as rx'd

5 rds (felt sluggish; most likely from doin' Murph yesterday)

GOOD TIMES AS RX'D

Great sign... You know, because holding 2 dumbbells over your head and pressing them while lying on a bench is an inherently "safe" movement. Same with loading a bar with stupid amounts of weight that you can't bench from full depth, so instead you do 1/4 depth bench presses...

Oh, and I love all the silly movements folks do with dumbbells and arms full extended, flys, reverse flys, or whatever... it's been so long since I talked about that junk I forget what they are, but I'm sure they're great for your rotator cuff.

This sign is just one more reason I haven't set foot in a globo-gym in a long time. And the only one I have gone to lately is the rec center that my dad runs. That city has a ton of money, and dropped probably hundreds of thousands of dollars on machines, but I can't convince my own dad (only in his home town is a prophet without honor) to spend $1000 on a decent bar, bumpers, and platform.

I literally can do almost zero CF movements there, I usually just turn them into barbell days, it's pretty sad. There's got to be dang near a few acres under roof at that place, and nowhere to do olympic movements. Though I do like the weird whispered comments I hear folks say when I'm doing OHS or Front Squats... "Why is he holding the bar there?"

*sigh*...

10 rounds.
WOW! Great WOD!
Hooah.

6'0/23/m/187

as rx'd 8 rounds

total 36 clean/press

after did 3 rounds of:

1 min each exercise - jump rope/45 lbs Kb swing/ burpees/ 20" box jumps

#238 J-man

I think a better sub would be with DB's or a sandbag since the 2nd and 3rd pull with the clean and snatch are essential to the lifts. Also, I'm not sure I understand how one would train with the same explosiveness or reduce the chance of dropping the metal plates with that technique. Anyway, no big deal, I just thought he was talking about the isolation shrug, since he stated he still employs them as well. I absolutely agree that bumper plates and proper flooring are a prerequisite to O-lifts with the barbell. I'm surprised to hear people do them without.

115# 5rnds + 4

Dropping weights:

Today is an appropriate day to remind people how to lower weights safely from overhead.

Check out this article by Jim Schmitz (U.S. Olympic Weightlifting Team Coach 1980, 1988 & 1992):

http://www.ironmind.com/ironmind/opencms/ironmind/Lifts/lifts3.html

Note he recommends lowering jerks (other than maximal efforts) to shoulders and then to thighs then to ground. Learning how to catch the bar on the thights is probably a good practice in a globo gym.

M/40/6'0"/155

60kg

5rds+5

Forgot my stopwatch and my gym doesn't have any. I had to use my cell phone which doesn't have seconds and the light goes out after 10s. It really got in my loop. I think I would have finished the 6th rd but not much more. Worked on form afterward.

used a snowy log

10+9

last time 9+6 @135lbs

Bumper sticker idea: "Danger, Crossfitter approaching"

One thing that became apparent after reading the many posts regarding the sign is that it never says "NO CROSSFIT".
Just keep the free weights in their area and don't move them around. As a trainer at a globogym I see people all the time haul bars and dumbbells into areas that are not safe for that equipment such as the group exercise room or basketball court where not only is the floor to weak to handle the weight but its not designed for heavy lifting and can result in injury.
It just goes back to the previous posts of respecting where you are no matter what type of facility it is.

That picture is worth a thousand thrusters.

Most people in a gym fear breaking a sweat, breathing hard or actually training. Nevertheless, I think it is important we respect anyone willing to go to a gym and train at all. Plus, I want the frat boy talking on his cell phone while doing curls in the squat rack to respect us and share gyms too. To that end, we should remember to train our attitudes hard too, be good and humble example, respect whatever facility we have to train in, train hard and soundly thrash all the "athletes" who think they can compete.

Happy New Year and strong, safe training to all of you in '09. FGB and Murph is a GREAT start! Thanks Crossfit!

They might as well have posted a sign saying "This is not a Crossfit Facility, WE SUPPORT MEDIOCRITY"

#151

You aren't a wimp. Perfroming the excercises safely is a CF requirement. If you hurt your back, the movements weren't performed correctly. Everyone needs to work on their form. Seriously, get to a CF facility and have them go through the basics. My gym calls them "fundamentals"

#158

You only get looks because you are a monster, Yeti! They are afraid to talk to you.

There is a reason OLYMPIC weight lifters use bumper plates.

I gave this workout a try today using correct form for my cleans and I ran into a problem in the third minute.

When I catch the bar I have slip grip. I had a hard time with the snatch because I couldnt get all of my fingers around the bar again, or I could get all of them around but my pinky. Anybody else run into this?

Im going to redo this bad boy tomorrow and see if it gets better.

Thanks.

F/20/5'6"/135

Used 65lbs: 5 rounds and 5

Then made up yesterday with a mini Murph, run 1 mile, 50 pullups, 100 pushups, 150 squats, run 1 mile in 36:39

edit-I meant JERK, not snatch

scaled down to 52kg!

5+5 reps

Ochtrup, Germany

7 rounds plus 3 reps...I love this WOD

Even though the thread is saturated, I'll throw in my two cents anyways:)

#199 I really liked your post. i used to be a "bodybuilder", under the "high intensity" doctrine, and were it not for the days of going to absolute failure and then going mentally past that point, I would not have been adequately prepared for the mental toughness Crossfit requires. So, like you said, exercise is an ongoing process of improvement. I try not to scoff when I see somebody saddling up for a nice set of one arm preacher curls, knowing that in my early twenties that type of lifting was the greatest thing in the world to me because I was seeing some growth. These other ("inferior") exercise methods may not be as effective vis a vis the ten components of fitness, but for most people it is a step in the right direction just being in the gym and doing anything.

WRT the globo gym issue, I work out at NAS North Island, and do get the strange looks when grouping equipment together, preparing, and then executing a workout like Fight Gone Bad. It has been said already, but its about respect for all patrons. If you are not a member of a Crossfit gym, you can make certain adjustments to the WODs, and realize your Fran or Helen time may suffer slightly because you have to wait a few seconds to work in on the single pull up bar, or have to go back and get your 55 pound dumbbell because somebody re-racked it while you were outside running the 400m portion. Taken a step further, you Navy guys out there know what its like to tweak a WOD so you can accomplish the workout in the weight room on a Destroyer while underway (all of a sudden heavy deads just went out the window, along with double unders and lots of others:)).

All that being said, I think Crossfit is an unstoppable fitness movement that has more than penetrated the mainstream, and I have been proud to be a part of it for the past year. Take care everyone.

18m/170/6'1
5rnds+3

as rx'd 8 rounds perfectly....prolly could have done 8 and some more but my heart was coming through my throat...time for a day of rest

m/23/220/6'3''

30/m/5'11"/200

10 rds + 8 (PR)
Really been surprising myself on some of my wods, how much I'm improving. Feels like I have passed a plateau or something.

I just stopped to get the WOD, but I had to say something. I first experienced the "don't you dare go overhead or grunt loudly" castigation at Gold's in La Mesa back in 1986, before I disappeared with the circus (Army). I can't imagine I was the first college athlete to try to clean or box jump in the wrong place. What I can't believe is that anybody is still upset when the local fashion show they call a gym wants you to stop your "momentum" lifts and go. You know you are just aggravating these poor folks and shouldn't be there in the first place! Clue #1: after checking the place out you find rows of very clean, but pretty treadmills and a "free weight" area with no platform. Clue #2: The "pull up bar" is a machine or stand that you will probably topple if I kip on it. Clue# 3: No one else is doing anything closely resembling a WOD or other athletic type activity. One of the things I've learned is to look for "indicators" and then assess accordingly. By respecting the local customs and not imposing perceived superiority I prevent bad experiences. I've learned that is pretty much a universal truth. Let's see how does that go,"you can catch more flies with honey than with vinegar". Besides, working outside in whatever conditions the Good Lord gives me builds character I can't get by paying gym dues.

It's 37 degrees, raining lightly, and I've got the platform mopped and thrown down some down.
With that I am on the bar in 3, 2, 1...

165x1
155x2
145x3
135x4
135x5
135x6
Tough

m/23/6'3/222

9 rounds + 5 reps

8 rounds- same pain as last time. could not start 9.

Scaled to 90 lbs cause my frontsquats sucks. Was sure i could manage at least 10 rds with that wheight...yeah right

6 minutes :-(

8 + 7/9, squat clean thrusters 10+5 last time with power cleans

I say GOOD! I come from a traditional gym and feel that CrossFit has no place there the same way I feel that an affiliate doesn't need a preacher curl. Some people at golds ect. doing WODs almost try and break stuff. If you are doing DB Thrusters in a non-cf gym and drop them from over head, your an a-hole. The more clubs that start doing this the more people will be drives to affiliates and to club gyms with only cf. Take your yearly mebership dues and invest in gear.

7 rds full squat clean & split jerk

waited and did an eighth round for fun, pretty much did "Grace" + 6 reps

#237

I get what you are saying about olymic lifts vs shrugs, but if you do an olympic style lift, with a shrug plus a high pull excluding the 'catching' phase you WILL see most of the same benefits. The shurg + high pull combo still incorporates the forward extension of the hips, which is where most power, speed etc comes from. Granted, you will not get the same shoulder flexibility for example. If you are doing olympic style shrugs/high pulls correctly however, you will work the same muscles groups (calfs, quads, hams, hip flexors, glues, abs, low back, traps and shoulders). The catching phase only provides one thing which the high pulls do not, and that is the incorporation of the legs depending on how low your hips are when you catch the bar (with both cleans and snatches). For the purpose of crossfitters out there who have a problem with that, throw in some front squats and call it a day.

38m/6/190

wod as rx'd since 5/22/08

8 rounds + 3 c&j (pr) (6+4 last time)

oh, and by the way, it's "she" not "he" :)

Transcript
Day 1, minute 1, of new membership at gym 2 min from my new house:

Trainer: Do you want to sign up for a free session with a personal trainer?

Danielle: No, I have my own workout routine.

Trainer: [eyeroll] Really? I doubt you can get a good workout without a trainer like me.

Danielle: I've been doing Crossfit for the last 6 months.

Trainer: Huh? What's that?

At this point, I decided that driving 30 min to the base was not such a bad idea after all...

First, for everyone that says the O-lifts shouldn't be done without bumper plates: How did they do them in the 50s and 60s when all they had was steel? They controlled the weight on the way down. Over the last few months, I trained the snatch up to 185 lbs (bodyweight) using the standard black plastic coated weights. 9 times out of 10, if I lost the weight, it was to the front, which can still be controlled. Yes, it makes some noise, but it isn't dangerous, per se...as long as you remain aware of your surrounding (to include other patrons).

As for the sign: I fully understand - and agree with - the group of people on here stating that CrossFitters need to be polite and attentive while training in non-CrossFit gyms. However, the issue at hand is not politeness, but a question of safety. Here is a quick blurb from the rant I posted on our Affiliate's blog:

"Yes, safe training is critical! But if the Powers-That-Be would go to the Branch Medical Clinic on base and ask for the mishap reports, they would see that the greatest number of injuries - by far - come from football and soccer. What's next? A sign on the football field that says, 'This installation is not a sports complex, therefore any unsafe (as defined by whom, I'm not sure) sports, such as football or soccer, are not to be played. If you have any questions, try to find someone to complain to, but our minds are made up, so don't really bother wasting your time.'"

As military members, we MUST stay on top of this issue and not let it get out of hand. CrossFit has proven itself to be one of the safest and most effective programs for increasing military readiness. For all military members: I highly recommend that you become well versed in the Mimms case, as the Navy Times article really tainted many people's views. If you can't give measurable, observable, and repeatable data to your seniors then they will have no real opposition to shutting CrossFit down, one base at a time. Guys like ENS Castro and "Mike" (the Marine Sniper) are paving the way for us...make sure you are up to date on this stuff...it might just save your gym.

(Sorry, I'm feeling a bit melodramatic tonight...)

I absolutely love/hate that picture - it makes us all look badass, but its sad to see people shun such an effective workout without understanding. I'm definitely going to get trouble today when i do the clean and jerks because there are no rubber weights. I love it though - kips and all the heavy lifts cfit offers always gets people shaking their heads and smirking at me like I'm dumb. Just goes to show - ill post WOD data later

Stay strong crossfit and look at this picture as motivation to keep rocking the gym world!

Front Squats
145 x 5
175 x 5
195 x 5
215 x 5
215 x 5

3 Rds.
500 M row
5 Back squats, 1.5x bdywt
5 HSPU

12:30

6 rounds + 5

4 rounds + 3 with 110lbs same as last time

3 sets crippled incline curls 20lbs
2 handstand pushups

I wonder how many Crossfitters they get that they feel they need to post on sign. If it was just a couple they could tell them individually. There must be many to feel a sign is necessary. For all the things the gym I work at does wrong, there are many, they have no said boo to me about how I workout or how I train my clients. Even though they haven't embraced the Crossfit style yet they are atleast open minded enough to let me do my thing. I know the new WOW facility in town would kick me out since my sweat might get their equipment dirty.

7 rounds
as rx'd

and what was I thinking doing this WOD 3.5 hours after "Murph"??!!!

Done in home garage

I sucked~ 6 rounds+3 with 95# (got 7 rounds last time)

TOODLES! :)

9 rounds as rx'd

rested one minute.

stripped weight to 95lb, did another 9 rounds,

then continued to coach Jeannie through another 4 rounds of stripped weight of 65lbs. Love training her...training with her...and training others beside her!

GET IT!

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

#271 ms

I agree with that. I just read your post as "shrugs", not explosive shrug/high pull ie: SDLHP-like. I am fortunate enough to own bumpers and have a concrete floor to train on, but have found the DB and sandbag cleans to be a safe and effective alternative too. Have a good day.

#275 Alex

I agree with you to an extent, but the problem is that what if you lose it, but b/c the plates are metal, you try to control it when you should be getting you tail out of the way, one could get hurt in that scenario. I think bumpers are essential to safe O-lifts especially when going heavy or getting fatigued. But everybody has to decide for themselves what their limits are.

Death by c & j!!!!!!!!!!!!!!!!!
ok, "i love you to coach"

Starting off the year as a slacker. Was too under the weather to give "murph" the proper amount of effort a hero workout respectfully deserves so I will do "murph" followed by todays WOD.

6 full rounds...completed 6 reps in the 7th round.

Any Crossfitters in the Show Low (White Mountain) area of AZ? Let me know!

6 rounds

6 rounds + 6

M/40/6'0"/174

Scaled to 95 lbs
6 rounds then added 4 sets of 3 reps
Also did 50 burpees (5 sets of 10)

cfwu x 3

C&J sub 100# 1/2/3/4/5/2

post: 20min combatives w/BOB and heavy bag

39/m/190
as rx'd (power cleans)

8 rnds + 5 reps

6 rounds of 95 lbs

8 rounds

m/18/185

7 rounds

m/23/163
6 rounds as rx'd

m/23/163
6 rounds as rx'd

I sent this as a private email but decided to post it here. The length is my bad, excuse me.

RE: Comment #145 - Posted by: billjones at January 2, 2009 5:20 AM

A crossfitter attempting a sub-3 Fran put his hands against your girlfriend and pushed her out of his way and into a mirror?

It's so improbable and difficult to believe because someone who can do a sub-3 Fran (I think there are fewer than 120 such people) is *very* probably an intelligent, high-achieving person accustomed to hard work, which requires a significant habit of many virtues. And usually these are correlated with good social cognizance.

What he did, unless there are significant mitigating circumstances, was assault. You've either got a case of assault, or you are leaving out some material details and by doing so, exaggerating the gravity of what happened --- counterfactual hyperbole to bolster a conclusion you could not otherwise support.

I'm really sorry you were victimized by such an unlikely jerk, if that's what happened, but a lot of what's motivating my response is my belief that you're probably exaggerating, which isn't cool. Passing along untrue anecdotes ("Oh yeah, CrossFitters. One of those guys, for the sake of his precious CrossFit workout, shoved my girlfriend into a mirror") --- stories like that are dramatic, viral and memorable, and we are dealing with untrue assertions and their contagion among unthinking people all the time. Nevermind that in the case of crossfit's safety and efficacy we can answer all the claims --- it doesn't keep the Navy, for example, from banning CF, which has a very real and consequential effect on the entire Navy. Worthy soldiers just shake then justifiably laugh at the Navy, and the corrupt, bureaucratic pussies win the day. In the name of 'safety,' bolstered by just a couple anecdotal stories. This process confirms the worst possible generalizations about our military: the Navy is run by pussies and for pussies.

Don't underestimate the power of exaggerated anecdotes. Really, it's all they have against us.

CrossFit has two enemies: 1) the intellectual dishonesty practiced by lazy wimps and people who have a commercial or political interest in protecting a program that is repudiated and humiliated by CrossFit, and 2) jerks, most of whom are probably pretenders, who claim to represent CrossFit and do so as loudmouthed braggarts. Yes, they probably exist, though I haven't really encountered any.

We don't have control over the lazy, the dishonest and the simply stupid, and in the long run, they won't matter. We do have control over our own actions -- for this reason, I think it's important that we behave responsibly. If they kick us out of their gyms, it should never be for assaulting or truly endangering other people. We should make absolutely certain that they are in the wrong, and we are in the right.

8 rounds @ 30kg

Don't have a lot plates in my garage, used what I had.

Re the picutre, could see something like that going up at the gym I use, as much as it is a sport centre they don't encourage you to do anything other than use the technogym equipment. Seen people use the equipment reading their books and using using there phones in the middle of a heavy session (or so they think). Anything that is outside there fitness box is frowned apon. Needless to say we get a lot of looks and comments but nothing in writting yet.

Garage was not as cold as yesterday, but will be glad to get back to the gym for the warmth if not the incredibly helpfull staff.

Good Fun (got another tub of sweet form my Hogmanay, just can't get rid of them)

M/27/208

6 rounds

As Rx'd

I really underestimated this. I was spent after 6 rounds. Threw in a 5K after I was finished to loosen things up a bit.

As Rx'd

7 rounds

M/23/6'2"/195

As Rx'd

5 rounds + 3 reps

so apparently this is harder than i thought it was going to be.

29/m/203

9 + 7

Done Grace-style. Last time finished 8 + 3.

26/134/5'9"

8+8 with 40kg

As rx'd

5+5

that sucked

Recovery Week.

I mis-read today's WOD so I did 135 lb squat cleans instead of clean and jerk. I made it through 6 minutes plus 2 reps in minute 7.

With regards to today's topic, I work out at LA Fitness and I have never had a conflict with anyone else. I put courtesy and safety over doing the WOD exactly as rx'd, and I put things away when I'm done with them. The one and only time I did Linda, I went about 1:00 PM so I could use 3 bars. I was shocked to hear stories of jerks leaving treadmills running while they're off doing something else for a few minutes. Anyone who wants to act like that is welcome to buy their own equipment and work out at home, then they can do whatever they want.

One other thing to add - as a Navy veteran, I wish I had known about Crossfit 20+ years ago. It's a damn shame that the Navy is missing the point with Crossfit, while other services seem to be embracing it.

m/ 26/ 205 lbs./ 74"

Eight minutes and four reps.

Jay M:

With all that said, it's nice to see others out there who understand olympic lifting and it's mechanics enough to have a good discussion. Healthy debates definitely keep me sharp and thinking, so thanks and cheers!

M/41/5'11"/190

120#

5 rnds

F/38/5'6"/140

75#

8 rnds

as rx'd:

5 rds + 3

thought i was going to do better than that! ugh

CFWU-minus pu's
Couldn't get to the gym today, did 'Annie' with tuck jumps.

8 rounds + 6 on the 7th @ 95 lb. Great workout to start the new year with!

5 rounds plus 2 reps

6 on the 9th that is. No blood returning to brain I guess!

36/m/5'8"/189
as rx'd
6 rounds +3

9 + 7

RE: Comment #192 - Posted by: ms at January 2, 2009 8:02 AM

MS, you're dissipating the intelligence of your other comments when you commit an oversight like the following:

"And one last note, for the olympic style lifts (cleans, snatches) you can get the exact same effect (we're concerned about functionality here, not showing off, right?) you can load up the weight and just do the shrugs and get the same effect. The only reason 'catching' the bar evolved in olympic lifting was for standardization purposes in competition."

CrossFit, to my understanding, incorporates the Oly lifts because of the results they get, the adaptational response. You are missing the key ingredient the body is responding to: POWER.

POWER = heavy weight, moved a long distance, quickly.

The "catch" in the clean did not evolve for standardization purposes. The clean is the most powerful lift there is. Take the catch out and you cannot go the distance = no more power. Lighten the weight, ie. remove the mass, and... no more power. IF YOU CHANGE THE CLEAN, YOU WILL DECREASE THE POWER EXPRESSED. FAIL!

The fitness world is cluttered with the products of people who have misunderstood lifts and tried to make movements that accomplish the same thing, but take out, eg, the risk, or the movement, or the weight, etc etc... and this FAILS. You're making that mistake. If you want the power of Oly lifts, guess what will do it: Oly lifts. I've never seen any boobs trying to snatch on a Smith machine, but I'm sure it's happened. Same mistake, different details.

If you want to make an honest case for isolation exercises, tell the truth. Most of their legitimate use is for rehabilitative or remedial purposes. So answer this question and think it through carefully: What percentage of gym equipment involves isolation exercises that have a legitimate general fitness use? And what percentage have a legitimate remedial or therapeutic / rehabilitative use?

This question and its correct answer are indeed valuable. I don't disagree that there are valuable isolation exercises. But I would NEVER make the argument for isolation exercises in general, and I would always point out that more than 95% of the isolation exercises used are used unproductively, and usually counterproductively.

I'm giving you a huge benefit of the doubt here, since your statements so far have omitted the most essential virtue of weightlifting and functional movement, and been wrong because of it.

As rx'd

11 rounds

Cubby out

On a more positive note, the opposite is happening at a local gym here in Belleville, NJ called Retro Fitness. I found out when one day, I came in and saw buddy lee jump ropes. Then on another visit, I saw Dynamax medicine balls and kettlebells. So I made the assumption that a crossfitter made it into the ranks of the trainers. Turns out I was right, and they saw me and a friend doing CF workouts, and showed us to a backroom where they had rings set up and told us we could use it whenever.

Anyone else have similar experiences?

cfwu x2
Wod as rxd. 7 rounds. Same as last time but that's ok, I just got my wisdom teeth pulled so taking it slow.

10 rounds + 3

m/37/76/200

3rds @ 135#, then dropped to 115# for rds 4-5, plus 5 in the 6th.

6 rounds. Had to do 95lbs - I'm just starting this thing.

m/31/165

6 + 3

c&j are a weak point for me. 135 is heavy.

11 rounds +6
As Rx'd

M/25/6'2"/185

missed 3 days due to tattoo removals. So I ushered in the new year with my all time favorite "Murph" today.

"Murph"

35'15" PR by 3'15"

M/22/165

5 rds...def underestimated this one

rx'd: 6 + 5 reps

Oly lifts are still new to me.
95 lbs.
5 rds + 4.

6 rounds, lats and very sore from yesterdays WOD and from shoveling all of this F*@^ing SNOW!

26/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

cfwu

WOD: 95#, Grace style
total = 9 minutes

-4 reps from last time. feelin a bit beat up from the past few days of training....

I am lucky enough to belong to a YWCA that has a big lifting area and I also know most of the trainers (one of whom knows all about crossfit and embraces it). I try to do the workouts as Rx'd but if I am lacking equipment or someone is using it, I sub. I don't slam the plates on the ground, don't hog the equipment and always put my stuff away when finished. There are jerks in every line of life - I've had people take weights off my squat bar when I've left to get a drink of water, people using my bench for doing curls when I've been off doing pullups, people getting in the way when I'm doing my thing. I've also been told not to drop my weights so loudly when doing deadlifts (315 lbs of metal weights is loud regardless of how gently you put it down). My guess it that there are crossfitters out there who have been disrespectfull in their own way.

The sign is stupid and they really should take it down. Besides, what is crossfit ? What if I'm doing deadlift / pullup workout 21-15-9 ? Can they really tell me I can't do that ?

as rxed 7 rounds plus 3 reps

better than last time by exactly one round

If I had bumpers think would have got 8.

My take on this whole issue is that, on both sides of the argument, it comes down to courtesy. I moved from a city where Crossfit was encouraged and promoted at several globo gyms--to a more rural area where there is one gym. I don't have the ability to go to another gym that is more crossfit friendly---there isn't one. Therefore, I do my workouts during non-peak hours--performing deadlifts or using a few bars doesn't piss anyone off at 5am--because I'm the only one in the weight room at that time. Yeah, it sucks and certainly isn't ideal, but like many things in life you can't always get what you want when you want how you want. I just don't understand what I would be accomplishing by pissing people off during peak hours--I wouldn't be the guy getting other people interested in Crossfit--I'ld be the dickhead making a scene. If the people in my town and the owners of the gym aren't interested in Crossfit, and the workouts actually annoy them--not my problem, too bad for them.

as rx'd 5 rds plus 5.5 Didn't get the jerk in on number 6 before my watch went off.

190#

9+6

45/183

8 Rounds plus 5.

3 as rx'd

115lbs

7 rounds plus 5 clean and jerks

#317 kirez

I would never intentionally misrepresent CrossFit or crossfitters. I know the kid who was doing the Fran, he's 23 yo and full of zeal for Crossfit. He didn't intentially or even knowingly plow over anybody, but she happened to walk between him and the pullup bar when he was transitioning from thrusters. I don't know really what time he was shooting for but I've heard he's in the sub-3 range. He wasn't malicious and even apologized later, but that's the point, Globo-gym's are poorly designed to accomodate multiple station metcons. Its not impossible, but a little courtesy and humility is required in that environment.

Again, I have no opinion or experience in the Military gyms, but not all Crossfitters are humble and courteous at the local globo-gym, I think that is pretty obvious from many posts today. The moral of this story is as most have said, use common sense and lots of respect for others and the 2 fitness paradigms can comingle in the same gyms.

Also, I think if you read some of MS's followups with Jay M, he was actually not making the case for isolation exercises, but for a safe and effective alternative for those who cannot dump the weights, sdlhp+ front squats as a sub for cleans. Sounds reasonable to me, and nothing "isolated" about that.

48/m/190

As Rx'd. 8, again...

M/24/158/5'7"

First time doing this WOD. Still learning how to do Clean and Jerk correctly. I scaled down the weight because of an ankle injury and wanting to ensure good form.

CFwu

115#
4 rounds + 3 (13)
Seven single rep rounds for form practice
Total reps - 20

For future reference, am I supposed to stop after I unsuccessfully finish a round in the time limit or should I continue to do rounds until I no longer can? Also, is this supposed to be a speed/Cardio WOD or a strength WOD?

6 rounds as rx'd for a total of 21 clean and jerks. Looking forward to a rest day tomorrow.

48/male/6'/205/week 8 of CF

Took an unscheduled rest day today...dug really deep on FGB and Murph...body telling me to lay low.

10 min jog

CFWU x 3

Squat Clean + Push Jerk Practice with 95/115/135lbs. 3 singles each.

Wod: Squat Clean + Push Jerk

4 rounds + 2

Really need to work on my form. Deicided not to push it and risk an injury right now. Recruit training starts monday.

Post wod:

- 5 sets of 135lb Front Squats. Kept them light and went nice and deep.

- 3 x 50 Double Unders

- 15 K2E / 25 V-ups

- Lateral Band Walks

- 10 mins jog.

Definatley going to persue getting some Olympic lifting instruction. Thinking about selling my roadbike to pick up a set of squat stands and bumper plates for the garage.

m/31/5'9"/167

did power cleans. 5 rds + 5

31 y/o male, 205 lbs. Time: 1:17, As Rx'd.

23/M/5'10/180/

9 rounds plus 8, bad bad workout, pukie was lurking. Anyone in double digits is a freak.

The pic and the ignorant, or at least uninformed, attitude behind it is maddening fo sho, but i agree with the opinion that the results shown by those of us who do crossfit will exponentially attract more and more of those who don't. Tell them what you are doing, what crossfit is all about. Bring them to your affiliate, show them some basics, give advice and encouragement and hope for the best. Remember, they can globo all they want, we still get twice the results in half the time. " Your workout is my warmup" hahaha

6 rds + 4 reps into rd 7 PR

Scaled to 115lbs, w/power cleans.

In 2008, (my third year of Crossfit), with scaling, and occasional 50% weeks, I was able to complete 211 of the 274 WOD's, (77%), along with 86 extra workouts, mostly biking and hiking. All credit to Paul (Apolloswabbie) for the idea of such fanatical accounting. Thanks to Coach and Lauren, Nicole, Eva, Annie, Thomas, Lynne, Tony, Sevan, and everyone who makes Crossfit possible.

d - 30m/175

9 rds + 4

power clean/push jerk

j - 34f/125

9 rds + 6 (85#)

M/34/5'10"/200

Two days of partying like it's 1999 caught up with me today. Big time...

5 full plus 4 reps in sixth minute. Poor. Did with full "squat" cleans. Mixed PJ's and split jerks.

9 rounds, had 2 seconds left before the start of the 10th...didn't have it in me. see ya tomorrow!

Angel

m/31/230/69"

As rx'd 9 rounds + 6

M/22/6'1/185

did 135# front squats

10 rounds + 7 reps

(one more rep than when I did it with C&J last week)

Pretty tough. More muscular fatigue than anything. I like the running clock format because you can use a variety of different exercises for it.

115lbs, 5 rounds + 5.

First metcon after long break and vacation. Next one will be better now I remember what its like to hurt Crossfit-style.

First time doing crossfit in awhile. Poor performance. It happens when you slack off. I can only blame myself!

As RX'd 4 rounds + 4

6 +4
85# squat cleans

Pack:
With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

6 rounds in 6:45
I had reps left in me, but couldn't keep the minute pace. Definitely need to improve form, particularly on cleans.

m/31/230/69"

also PR. Last time I did 8 rounds + 5

M/48/153/1-1-06

135# Full Squat C&J ('cause 135 is reeeaaalllly heavy, my 1RM)

3 rds

Rinse and Repeat a la JroCk with 95# Power Clean & Jerk

6 rds + 5 C&J

Many thanks to Bill and Stacie for hosting me at CF Cleveland for this WOD.

Great cycle to start the new year. Thanks Coach and Lauren!

So, apparently the owner(s) of that particular gym are pussies.

7 rounds + 3 as rx'd. still recovering from holidays.

loved this
way harder then I thought!
6 rds- 95#

post:
50 burpees- 3:34
50 du's- 1:17
5 bar mu's
15 ring dips
10 30" box jumps

m/22/160/5'9"

7 rounds + 3 = 31 total

I figured I had to stop when I coughed and my lungs fell out onto the floor.

7 Rounds as rx'd. I can do better. Going to rest 10 minutes and try again.

Post WOD created a WOD for my friend who passed last night:

5 rounds for time
500m row
5 hspu
5 MU

Will let yall know how it goes.

M/25/180
Subbed 115# for 4 rds+3
feeling sick still.

135#, full squat cleans, push jerks

6 rounds + 4 reps

27 / m / 5"11 / 161 lbs

6 rounds @ 115 lbs

5 rounds - legs dead from murph yesterday...

M/43/5'9"/185#
As Rx'd 6 rounds.

Wow, I'm hurtin so bad after FGB and Murph...

4 rounds +2 reps

23/M/185 5' 10"

As Rx'd
5 rounds +3 reps

:(

m/41/165/6'

started w/135# did 1
scaled to 130X did 1
scaled to 125# and did four rounds as rx'd

completed 7 rounds as rx'd...
and once again, did not attempt the 8th.

Jodi (F/30/112)

Death by Clean & Jerks with 85#

Score: 7 Rounds + 5 C&J's

I'm happy with this but my jerk is very inefficient. I am going to start practicing the jerk regularly again.

25/m/5'11"/175
as rx'd
7rds + 4 (PR by a round)

6 rounds + 4 Not as good as I wanted

I like to occasionally go to the YMCA, combining aerobics with kicking/punching the heavy bag. Last time I let out a kiai, one of the personal trainers came and closed the door to the bag room on me. Then I went to a different location, and the nice, new heavy bag has a sign next to it "Do not kick the bag: this bag is for punching only".???

7rds + 4 (PR by a round)

I am new to CF and right now am working it at a Globo gym....nice people but today's wod is the first time I did not feel I was taking advantage of the space.....I need a CF garage LOL 55# 4+4

I'm still WAY too wrecked from the CF Mississauga "Season's Beatings" WOD.

95# power cleans & push jerks

4 rounds + 2 clean and jerks + 1 clean

My first time at this WOD. Did 8 rounds using the 45lb bar. Probably could have used heavier weight, but was surprisingly worked from "just" an 8 minute workout.

m/30/155lb/5'7"

third time doing clean jerks, not confident on form and a noob, I settled at 80lb after bouncing between 90lb and 70lb
did for 60 min,

could have gone longer but it was great workout/sweat

I've got blisters on my fingers!!!

"any exercise that utilizes weights or other fitness equipment and cannot be done in the free weight area safely...."
uh...i guess their free weight area is just for posing and smooching your biceps and checking out the gym bunnies in the mirrors...
priceless.

Kirez,
Shrugs + high pulls do not equal an isolation exercise. nice work on the big words though.

"Murph" 42:07

Directly after I dropped down to 95# clean and jerk for

5 rounds +4

Man did "Murph" smoke me.

M\44\190

5 rounds +5 with 125...that's embarassing....

Did the last 10 minutes of Cindy with my family, did 6 rounds (they were doing Cindy while I did this one)

M/195/27/75"

5 round + 4

Popped a blister from Angie and re-ripped open another one. Another good workout. My jerk washorrible, so I put in a few rounds at 95# for practice afterward.

9 rounds completed
couldnt get the 10 reps in under a minute

and one more thing Kirez (speaking of intelligence) power = work x speed. has nothing to do with distance traveled. once again, lets check the self righteous thing at the door.

M/180/22/5'10

4 rounds plus 5, last rep was after the minute mark though

as rx'ed:
5+5
Ran out of time on the last repetition
Went ahead and did 12-14 more reps after time, slower for form, and to get my numbers up to around 30 total lifts.
First time doing this WOD and it sure does sneak up on you!!!

as rx'ed:
5+5
ran out of time on the last rep to make it to 6 full rounds.
Did 12-14 more reps, slower and for form work, and to get my total number of lifts up to around 30.
First time doing this WOD and it sure sneaks up on you in a hurry!!

#392, ms....

Actually, power has everything to do with distance.

work = force x distance

power = work / time = (force x distance) / time

5 rds + 5 reps.
then same workout with 115. except split each rd evenly between rest and reps ...so if 2 reps, 1 rep at :01 and 1 rep at :30, 5 reps, 1 rep at the begining then 1 every 12 seconds. made it to rd 8, then couldn't keep up with the rest pretty fun.

#392 ms

Power is Work divided by Time. Work is Force multiplied by the Displacement (distance moved) of an object. So, distance does come into play, very much so. Also, Power can be expressed as Force times the objects Velocity (Velocity is the change of distance divided by the change in time AKA speed). This is just basic, not going into instantaneous or average or peak power formulas.

Check out the end of the Clean and Jerk Word Class Coaching DVD and the physicist explains why the clean is the World's Most Powerful Lift.

Not disagreeing about the Shrug w/ high-pull effectivness though in developing power output when cleans are not possible due to restrictions, but the clean is still the more powerful exercise.

#50

Don't listen to them when they tell you you're not supposed to do anything over head. play with your grip on the pullups until you find a comfortable one, and if it hurts to kip then stay static. you'll be back much quicker if you actually use the muscles. start out with dumbells when doing presses, gradually increase the weight then move on to a barbell when comfortable. Search for overhead articles written by Ripetoe and he'll explain everything

Ahem, that would be World Class Coaching.

head,
if you read the entire thread, you'd see I was never advocating for one second that a shrug plus high pull takes as much power as a clean. what I WAS saying is that its a completely acceptable alternative when you are in a gym where they won't let you bring weight either over head, or to your chest. And as for the power output of a high pull versus a clean, once you pull the bar up to chest level, the REST of the distance the bar travels has nothing to do with any sort of force your body is providing. At THAT point, you've already done the work and the bar is traveling up due to the momentum you have ALREADY created. THEREFORE if you load UP the weight and simply do a high pull, you are STILL generating lots of power. Any time you multiply ONE variable by ANOTHER its still possible to come up with the same PRODUCT if you raise the value of one variable over the other, in this case I'm talking about WEIGHT.

SO IN CONCLUSION, if you are in a gym where they won't let you do full cleans or full snatches, using MORE weight and doing a high pull will still produce a good, powerful, functional lift.

And one last time, I'm a "she" not a "he".

6 rds + 3

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 3x12; Burgener WU.

As Rx: 6 rnds + 4 reps.

Cool-down: hamstrings stretching; foam roll.

PR by 2 reps. But, the last rep was a power clean + push jerk. All other reps were squat clean + push jerk.

Today I am posting the results of my 400th WOD (yah, I keep count for some odd reason). I haven’t missed a WOD since starting CF on 07-20-07. My initial intent was to try this program for just a month and then compare it to my previous training. It didn’t take that long to figure out that CF is clearly the superior conditioning program. Its methodology has provided me with an incredibly strong basis for psychophysical understanding. I’ve honestly never been this fit.

Now there have been a few times I was going to rest an extra day, take a cycle off, or at least do a half intensity cycle. And granted, there have been some days that the idea of doing say a mile run, 100 pull-ups, 200 push-ups, and 300 squats, followed by another mile run seemed less compelling than, well, doing anything else. But my excitement for doing the WOD has always trumped. I’ve never regretted doing it, no matter how daunting the WOD may have looked.

Although I’ve posted 400 times, I’m sure most people here have never noticed me. I haven’t really used CF as a social forum. I’ve just posted my results. But, I’m a voracious reader and have pretty much devoured and studied everything I can find on this and related sites. Doing so, it’s difficult not to feel some sort of camaraderie with fellow CF-ers. As odd as it might sound, even being a silent part of the community is very motivating and adds to my desire to continue. Plus the perceived accountability that comes from just having to post my results, even if no one reads them, is itself motivating. So a big thank you to all those who contribute. This is a wonderful community!

WU-CFWU x 2

4 rounds, 2 reps. Down from last time, but I did not do the jerk then. It really added to workout!

cfwux3
5+3 power cleans

M/28/5'10"/165

8 rounds + 3 reps

Body is feeling tired after this cycle...

5 full rounds then 5 out of 6 on the 6th round...should have done power cleans/push jerks rather than full squat cleans/split jerks so I could turn them over faster. No bumper plates so I had to lower the weights slowly.

Unfortunately the mindset expressed in that picture isn't just a Navy thing. Plenty of senior Marines and civilian "fitness advisers" have the same viewpoint that CF is dangerous. Five minutes of talking to them usually makes it obvious that they're ignorant and uninformed about CF. Some of them are starting to come around, but you'll still find most base gyms to be poorly equipped and laid out for CF-type stuff.

As for gyms discriminating against CFers--if you're dropping weights in a crowded gyms, occupying multiple bars and squat racks while you hop from station to station, or inconveniencing everyone else in the gym, regardless of how clueless they might be--the gym management is right to hassle you. CF's superiority to other workout methodologies doesn't give us the right to act like we're better than the globo-gym crowd. The "don't be a jerk" rule still applies. Just let your results speak for themselves, politely answer any questions anyone else has about what you're doing, and keep lobbying for the gym to buy kettlebells, bumper plates, and platforms.

F/36/5'4"/130#
6 Rds with 65#

57/M/195 5 rounds @ 115lbs.

48/F/125 5 rounds @ 42lbs.

age 19 bw 170

5 rounds + 4

did fran afterword...for some reason...in 4:25

9 rounds as rx'ed.

34/M/206

As Rx: 12 rnds. 8 reps.

Chicago

32/m/165

cfwu x1

5 plus 2. same as last time.

4 Rds + 4

Male/26yrs/6'0"/170lbs

135lb Clean and Jerk Ladder

9 Rounds +7

15 minute rest then repeat....

8 Rounds +7

I was disappointed because I thought I got 10 rounds last time, so I went again. Not thinking that I would get a 10 rounder or anything, just punishment for not getting what I wanted the first time around. Next time.

No weights. Subbed Burpees for Clean and Jerk.
15 rounds +14 reps.

got to five, then it was starting to get a bit unsafe.

Hey all you Orange County CrossFitters!! Greg Amundson is running a 100 mile run today and would LOVE to have your support to help cheer him on. He's a real Bad Ass CrossFitter!! If you are near or around Pacific Coast Highway come check him out! You can also check CrossFit Marina's website for any updates on Greg @ www.crossfitmarina.com. Get some!

1/3 cwfu (1o reps)

as rx'd
5 min +0

sluggish due to SQCL's 12/31

95#

6 rounds + 5 reps

CFWU3

As Rx'd
Grace-style
6 Rounds

6 rd's at 95lbs

brutus + Murph + death by clean & jerk=masoquism heaven......but i'm smoked i really have to work on that full clean move i need to work on stabillity but i'm so happy really really happy because crossfit

m/38/196/70"

WU: 2 rounds Cindy, 500m row

WOD @ CFLorton:

21-15-9

225# DL
HSPU
Squat Jumps

5:22

No, what we should all do is conform and be herded like sheep and watch tvs on the treadmills doing a slow pace aerobic workout. Then do curls in front of a mirror while carrying on a conversation about last nights going ons. Well i say f that and do fight gone bad in those big box gyms. Rebel!!

damn the haters...

Semper Crossfit

started with 135
5 rounds
dropped to 115 and started over
7 rounds + 2

New Years resolution is to Rx as many WOD's as I can
Clean & Jerk Ladder
Rx 135lb
4 rounds + 4

143lbs/31yoa

as Rx'd:

4 Rounds plus 3 reps.

The jerk was the hard part. Next time I'm going to try split jerks as those seem a little more solid for me.

I've had two weeks off from CF and this was a great welcome back.

WU: jump rope 1 min, 2, 3, 2, 1 w/ 25 push ups between each set.

WOD: 6 complete sets and ran out of time.

#401 ms

Easy now, cowgirl. Everything after the "In conclusion" in your post, I already said I agreed with. I don't even know why you are arguing but I'll humour you - your physics are still off, and frankly, before I would even start debating about this you have to define what type of cleans we are doing anyways. It sounds good to say just UP the weight to match the power output, but you are going to quickly reach a limit where you can't high pull as much as would be needed to match the power of a possible clean - so it really could only be a subsitute for light clean WODs. Instead, for heavier clean days, you'd be better off with a jump shrug and front squat workout. But all the speed and flexibility required for the catch would be missed out on... thats why I'd find a different gym :)

go Greg go!!!!! the zone specimen...he can do it go Greg go you can do it man

7 rounds + 6 reps (exactly the same as last time)

as rx'd, full squat.

5 rounds + 4 reps.

M/27/5'10/165

4 rounds

rtf #403:

Good on ya! Thanks for letting us in on your accomplishment.

m/48/178

7 rounds, the bell rang during the jerk of my 7th rep

did this Grace style (power cleans)

38/m/225

10 rounds + 7

First time on this work out, it was great!

22 / M / 5'9" / 127lb

Scaled to 80lb

4 rounds + 1 C&J + 1 clean

Hey, when doing the split for the jerk, does everyone switch which leg goes forward? I probably should have switched after each round because my forward leg was fried.

7 rounds @ 115lbs

MATMAN

I love that sign! I'm lucky enough that the head fitness trainer at my gym was the one that recommended I look into CrossFit a little over a year ago when I told him I felt I was in a bit of a rut. One year later and I'm never looking back!

As Rx'd:

6 rounds + 2 reps

M/28/165/5'8"

As rx'd: 8 rounds + 5 reps

8 Rounds + 4 Sub 105 lb Power Cleans

as rx'd

6 rounds + 6

arg...

6 rounds + 5

f/32/5'4"/130

Today's wod, Grace-style, w/95#:

8 rounds + 8.5 reps

AUGH! Would've had a full 9 but I didn't hit lockout until after the beep. Bummer. Still a PR. Last time did 7 + 7.

Well I have been doing Crossfit since April of '08 and this type of debate keeps coming up between those who do Crossfit, and those who do the "classic" gym routines. With my views being skewered towards Crossfit, I can however understand those on this paticular thread who have arguments against this regiment. My only gripe with the people who do have negative opinions/critical analysis of crossfit, is that they post on this thread. If you do not like Crossfit, what it stands for, and/or those who do it at your Globo-gym, then why the are you on the Crossfit website to begin with? For those of you opposed to these kinds of workouts, you sure are spending a lot of time on this site and debating on these threads.

7 Rounds + 7 Reps
As Rxd

Did this WOD a few hours after Murph...don't know if that played a role in how i did or not, but let's say it did since I thought I'd do better :) haha

5 rounds + 3

On another note, I've somehow dropped 4 pounds over the holidays. According to one of the "body fat gadgets" i'm 5.9% body fat. Usually it says 5.5%, but it's hard to trust those things really.

I want to start zoning within a week or 2, but don't really want to drop weight at all, probably gain weight if anything. So my question is, with Zone do you still just up your X fat or do you increase the protein instead since I want to add lean body mass. Been reading "Mastering the Zone" but hasn't had any mention of gaining weight thus far.

Any advice is much appreciated.

m/48/175

5 rounds + 4 reps

Did workout immediately after completing 081228 "Michael" in 18:12 (PR). Should have taken more time to recover. Previous PR was 6 rounds + 3 reps on 081002.

5+2, pr is 7+6. Miserable performance after FGB and Murph yesterday. The only consolation is my form was dead on, and I got under the jerks much better. Went ahead and finished the round of 6 just for GP. Also had to use 140 lbs. because the bars at my gym are 50 lbs.

man, soar all over from murph yesterday. especially my legs. gonna rest today and work the cleans tomorrow. got a whole saturday to do it anyway.

WOD 115# 5 (+ 2 extra) [50Y/M/11ST/70"]

7rnds as rx'd
Pr is 8 rounds. Still recovering from the holidays.

#451 Eric you can zone 5 5 5 or like Greg Andmunson he somethimes make 5 10 5 high in fat...i'm zoning for about 2 weeks and it's great

23-226
wod as rx'd
8 min. plus 8

It's interesting that the Navy considers CrossFit unsafe when the Marines have adopted CrossFit as their training regiment to prepare Marines for combat. The Army, too, is in the process of revising its physical fitness field manual that mimics its workouts to CrossFit.

I am a Sergeant Major in the United States Army and have been exercising in one way or other for over 24 years and I will say with conviction that CrossFit functional principle has been by far the best I've done in those 24 years.

respectfully,

Carlos Olvera
SGM, U.S. Army

F/42/5'6/124

6 rnds @ 75#.....

36/m/178/5'6"

i really like this workout...i need to improve but i like it nonetheless! i did some deadlift warm-ups, and some clean & jerks warm-ups with 95#

5 rounds @ 135(5 with no time to spare!)
1 set of 10 @ 95

Didn't trust tris and shoulders after Murph...dropped the weight to 95#.

9 rds.

Next time go to 115#.

34/m/180

sub 50kg
5+4

As Rx'd

7 Rnds + 5

9 rounds rxd

Believe it or not, I first heard of CrossFit from a trainer at a LifeTime fitness gym, haha... Looking back that sounds ridiculous, but I'm glad he did. I already did functional exercises training for college soccer and he asked if I was doing CrossFit. I wasn't, but now I am!

WHATEVER MAN!! THEY JUST DON'T GET CORSSFIT!

M/23/205

12 Rounds Pr by 2 rounds, great workout!

4 + 2 upper sinus infection starting. BLAAAAA

Sheesh ...

Took Bingo's advice and didn't shoot for 135lb today. Subbed 100lb/45.5kg instead.

6 minutes plus 7 cleans and 6 jerks in 7th minute.

Intense!

Running a day behind. Did Murph today.

Results posted there

First time with this WOD. Wanted a baseline. Did full cleans. As rx'd: 8 rounds, even. Would like to get at least 9 next time. Key will be keeping form even as muscles get fatigued.

6 minutes + 4 C&J (95 lbs.)

6 rounds Plus 1
135#
better than last time 5 Plus 3
Male, 165, 37

Clean and Jerk Ladder

George: M/40/5'8"/160#
135#: Failed to Clean
115#: 3 min + 1 rep

Julia: F/44/5'2"/155#
50#: 6 min + 3 reps

Connie: F/10/4'10"/90#
45#: Failed to Clean
30#: 3 min + 1 rep. Misunderstood rules.
30#: 8 min + 5 reps.

George: M/40/5'8"/160#
100#: 5 min + 5 reps. Redid because Julia and Connie were so awesome!

9 rounds plus 8.

Power cleans to take it easy on the knee.

34/M/185
9 Rounds

31/F/118
6 Rounds @ 65#

Doing a short cycle of Starting Strength. WODs like this really tempt me, although I know it would be scaled still.

#94- Right on.

I also am a Personal Trainer AND a CF trainer. I don't think it's cool to go into a gym and get attention b/c I am doing workouts that are challenging. I would rather have an empty space and no rif raff.

If you are doing crossfit for attention and not b/c it is one of the most comprehensive physical conditioning models, then you are as much of a tool as globo gymgoers.

I've been told my pullups are poor form by a fatty trainer at other gyms, and then I explain the anatomical causality for the Kip and watch the light go on.

Be adults and good ambassadors of crossfit, too many people are doing it for the wrong reasons, and I don't want to see something I love get ruined...

Evan

scaled to 75% bodyweight, 115.

6 rounds plus 6.

As Rx'd

Rd. 1 - 4 rounds + 3 clean & jerks + 1 clean
* mix of power cleans and cleans

Rest 5 min

Rd. 2 - 4 rounds + 2 clean & jerks
* all cleans

4 + 5 more slow to failure

26/f/135

6 rounds + 5 reps @ 95#

Note to self... don't do a bunch of cleans before this WOD (not sure what I was thinking)

39/M/6'3"/260
7 rds + 5 reps w/135#
Power Cleaned & Push Press
Knees too sore after doing 301 squats yesterday.
Have a great weekend.

#340 Bill -

Ah, now that sounds reasonable and realistic. We have to be careful: "pushed my wife into a mirror" becomes a data point in people's minds, just as your mind has registered them: "...I think that is pretty obvious from many posts today." Well, I think it's probable there are rude, jerkish crossfitters out there just because we're all human and there's gonna be jerks on every side of every fence.

So thank you very much for the clarification - the fuller truth which emerged was valuable.

7rds 7 reps.

very disappointed in myself...

30/m/198

7 rounds + 5 as rx'd.

mostly power cleans and push jerks.

Oh --

"Also, I think if you read some of MS's followups with Jay M, he was actually not making the case for isolation exercises, but for a safe and effective alternative for those who cannot dump the weights, sdlhp+ front squats as a sub for cleans. Sounds reasonable to me, and nothing "isolated" about that."

Read it again. Her exact words on cleans were

"exact same effect"
"get the same effect"

...She said the same thing, twice even.

Regarding isolation exercises, she said that she's an authority figure (my paraphrase) then, profoundly, "isolation exercises have a place" and "and I do isolation exercises."

I addressed both points quite separately, so please don't join them. Her later posts only made me feel a fool because I'd given her too much credit the first time.

not able to c&j yet. Still learning.
95lb hang/squat clean 7+6

M/23/200
As Rxd
7rds completed

#451~ Good effort! I did "Murph" today and 3.5 hours after did today's WOD...thought I was a bad a$$ and by round 3 my quads were SCREAMIN'...made it to 6 rounds+3 clean/jerks.

I sat down in the garage and felt like I was something the cat dragged in, ate, and then threw up!

~Kim
CrossFit Persevere~You Are Your Own Yardstick

kirez

Let me be clear, I do not think the guy doing Fran was intending to be rude, but it was in fact rude to run over someone walking by in a globo-gym where 98% of patrons do not do multi station metcons. Whether one intends to be disrespectful or not is insignificant, its the perception of the other party that counts, and I'm telling you it is perceived by the Globo-gym patrons and thus management as being rude. This is not an isolated event.

I personally am not making the accusation, but I do see both sides of this, as do many others. My solutions were to find a CrossFit gym, or outfit my garage which is what I am doing.

took it easy, really sore from last two days.

did 115lbs for 5 rounds
need a day

3XCFWU
5 rounds scaled down to 115 lbs.
10x10 sit ups

Continous clock C&J (full squat cleans)

6 rounds complete + 4 c&j

7 min + 5

135#

later,
b
m/32/5'8"/175

32/m/228#

8 + 6

M/30/6'2"/ 185

as Rx'd

10 rounds + 8 (PR)

last time was 9 rounds

did these with Power Cleans.. I always thought Squat clean was just a failed power clean?...so in saying that.. 135# was light enough to power through?...any thoughts?

6 rnds + 6

pr by 2 reps

ditto here on the sign lovin'

i'm also waiting for one of those to be posted at the gym i patronise, or is it patronize? haha

i get the stink-eye when i use one of the benches to do box jumps on... getting my dirty feet all over their pretty fluffy benches..aww

M/31/5'7/179
11 rounds as rx'd

Bw=204, 72", 48 yom
sub 138#, squat cleans
4 rounds

Nice thoughts rjf. I share them completely.

Regards to all.

29/F/5'10"/141

Used 95lbs.
6 Rounds + 3 Reps.

as rx'd

HPC

7 rounds + 6

95#

4 rounds + 1

95#

4 rounds + 1

sorry about double posting... this is a check

6 Full Rounds, didn't begin 7th

25/M/5'9"/175

As Rx'd

9 Rounds

warmup with pullups and dips

95#
7 rounds + 7

followed with day 34 of burpee challenge

M 37 5'10" 150.5#

Building momentum. Too much slacking in late 2008.

CF WOD 178: Running Clock (DB C&J)
50# (2x25# DB): 10 rnds + 8 reps.

As Rx'd 7 Rounds +7 C&J

too soon after eating 5 tacos and refried beans.

21/M/6'/175

Scaled back to 115lbs; worked up to max @ six minutes, then stayed at 6 reps for 6 sets with minute rest between these last 6 sets. Great work out, hope to get 135 next time.

Tell ya what, between Fight Gone Bad, Murph, and now C&J, this has been a butt kickin week!! Can't wait till Sunday!

Semper Fi!!

A meager 6+5

7 rounds + 6 reps

as rx'd
7 rounds complete
plus 6 reps in round 8

very sore from FGB and Murph, no spring in jerk today

4min + 4 reps.....thinking I should have started with a lower weight. So, I also threw in 4 extra singles afterwards.

5 minutes

as rx'd

8 rounds and 2 reps....

6 rounds + 6 in the 7th

YES!!!! I LOVE THIS PIC!!!

30/m/5'10"/215

7 rounds + 4 reps

...improved

8 rounds pr

6 rounds (115lb)

Wow.... I was not expecting that to be that hard.

got 8 Rounds and it was an ass whooper!

Hooah!

Locked out the sixth rep as time expired in the sixth minute.

This was exceptionally tough as I could barely straighten my arms after murph. Love this approach to working out. As a very former collegiate athlete and former personal trainer, I have used this approach for years both for myself and my clients. The variety, creativity and functionality are refreshing and I like the organization of it. I have a renewed motivation to getting back in condition as I have become a 3 month a year gym patron in recent years. Keep up the good work.

25/M/183lbs

7 rounds.....not sure how i could get more than that...haha

Did east coast CF wod with clean and jerks yesterday. So...did another eccf wod today...

21, 15, 9
Body Weight Front Squat (used 205)
Pullups

For Time: 7:43

Felt Gooder than I expeCted.

Big smile when I saw that gem of a picture. Coach loves stuff like that.

Harder than I recalled. Still working on form on the clean and jerk.

125 lbs
6 rounds

Thanks to Crossfit I should be in great shape for the annual ski trip.

did 65# bar
6 rds + 6 c&J.

Practiced OHS AT 65#

5 rounds +2 @ 115#

29/m/63kg

Scaled to 40kg

6 rounds and 4 reps.

10 min row warmup

5 x 95 clean and jerk to work form

WOD as rx'd (135)

5 rounds

leg drive was limiting factor, after "Murph" yesterday.

43m/5'10"/219

27M/5'8"/180

7 rds + 5 (full squat cleans)
Was doing well into the 6th round - took 23 seconds to finish those 6, then I paused after 4 in rnd 7 and struggled to keep any pace for rnd 8.

Only my third WOD thus far. Still working on overall form and getting into the habit of waking up early and going to the gym...Loving it so far!

M/35/195

Warm ups
Min 1 = 75lbs for 1 Rep
Min 2 = 75lbs for 2 Reps
Min 3 = 65lbs for 3 Reps
Min 4 = 65lbs for 4 Reps
Min 5 = 65lbs for 5 Reps
Min 6 = 65lbs for 4 Reps
Min 7 = 55lbs for 7 Reps
Min 8 = 55lbs for 7 Reps
Min 9 = 55lbs for 6 Reps
Sit ups
Jumping Pull-ups

Tired but feeling really good.

8 rounds (with no time left in the minute). Rested for one minute, and then did a ninth round of 9 reps.

3 x Burgh(?)Warm up

5 Rounds at 50kg (poor form, but looked good according to the wife LOL!)

5 rounds at 30kg (much better form but still hard!)

m/34/180/5'10"

cfwu x 3 rnds:sit-10, pull-10, be-10, squat-10,
dip-10, push-10

C&J 135 lbs. ladders

5 rounds + 4 reps (finished last 2 after time)

Did this with 95 lbs. last time with a bit over
7 rnds.
I find this to be a fun workout but way too short.
I need to get better so that it can last a bit
longer.

m/28/6'1/192

as rx'd

7 rounds

34/M/190/6'

10 rounds, same as last time.

45/M/155#

7 rounds plus 4

36/m/5-11/220
Did 3 double-unders in a row. Yeah.

as RX'd
5rnds +2
Where did that last minute go?

The pull felt much better. I could feel the bar floating with out pulling my arms.

Used 95LBS

7 rounds with 3 seconds to go.. My shoulder is acting up again so I did not push for 8 rounds.

7 rounds --finished right at 7:00 and was too dead to even contemplate going further

gkjake

10 rounds plus 7 reps,
did workout this morning after reading it last night. I should have checked it again because I only did power cleans with no jerk.

7 rounds + 6 reps

m/31/5'11/179

M/30/180

as rx'd, 6 rounds + 3

5 rounds with full squat cleans and push jerk.
Did 7+5 last time but only did power cleans and no jerk.
Felt weak coming up from the squat clean. Need to work on catching the bar lower, most were pseudo squat cleans.
Hoping for 7 rounds next time.

2nd day back on the zone, feeling better already.

m/165/26
6 rounds

m/180/26
3 rounds plus 3 reps

5 rnds as Rx'd

Then another 3 rnds (eight total) w/ pauses in between.

8 rds

C-
95#
9+9

115#

5 rounds (clock said 5:07) so probably not quite 5, but damn close, still working on technique

7 rounds. Went over to knock out the last seven.

As rx'd
7 rds + 5
Did not expect that good of a workout. Glad it a rest day tomorrow.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Five rounds of 17 kg. dumbbell clean and jerks

After Murph and an hour of BJJ, I'm now smoked.

as rxd

I think this was done last time in Oct where I made 6 minutes

Today I made 7 minutes + 4 reps

135 lb on olympic bar. made it 8 mins, plus 6 reps. Let out a sigh of depression after I finished 8th min with only 10 seconds left on the clock to rest haha.

still looking for CFers in Central PA, feel free to contact at by clicking on my name below and sending an email.

N

23/m/166lbs/70"
as rxd
5 rounds

6 rounds and 4reps ... legs could have gone on way longer - arms were just too tired :) was fun!

8+8 With full squat clean 85#'s

50m/5'10"225
"fight gone Bad" 221 total reps (no concept 2 rower so I did pull ups instead.
45 minutes later...
completed 7rounds of 135# clean/jerk. i was not able to get 8 reps during the 8th minute.
happy new year

33 yom 220 bwt

wod w/ squat clean and jerk

7rds +4 (did 7 rds +6 of power clean and jerk last time)

felt like my transition from squat clean to jerk was rushed because of lightweight but happy with results.

followed by
6 min tt on bike 2.4 miles 3 minutes active rest
4 min tt on bike 1.68 miles 2 minutes active rest
1 min tt on bike .49 miles 30 second active rest
30 sec tt on bike .27 miles 15 second active rest
15 sec tt on bike .14 miles all at level 11

23/m/6'7''/225

As Rx'd.

Previous PR: 5 rounds and 2 reps.
New PR: 7 rounds and 2 reps.

Pretty psyched especially given I'm still feeling the leftovers from yesterday's Murph.

5 rounds squat cleans, 6th with pwr cleans

F/37/124
used 95# this time; power clean & jerks- got through 6 rounds with a few seconds to spare but couldn't talk myself into trying the 7th. Last time used 85# and got through 7 + 7. Happy I tried the 95 but lots of room for progress!

m/39/5'4"/141

5 rounds (all power cleans), 135 lbs

m/30/6/200

As Rx'd

5 rounds + 4 reps

m/17/6'/210

6 rounds + 4

as rx'd

and i actually took that sign and made a t-shirt out of it! anyway i can post a picture of it up? it's pretty cool

5 rounds plus 3 C&J @ 75 lbs.. Felt pretty tired pretty fast today.
Aiming for 6 at 85 next time.

32/m/6'2"/205

Last time this WOD came up my legs were sore something fierce, so I did power cleans in lieu of squat cleans, and got 7 rounds plus 6 PC&J.

This time:

5 rounds plus 5 C&J (full squat cleans)

Rest 5 minutes, then:

7 rounds plus 4 PC&J

I going to assume that the 20 C&J's prior kept me from matching my last effort. But since I did both, I am calling it an improvement.

My shoulders are toast. Also, 2 miles plus 300 squats are not kind to your legs the day after.

Phil 4:13 <><

33/M/180

Did Squat Cleans

9 rds

22/M/150/5'6"

Only five rounds, so I went back down from there, 4,3,2,1.

Done at crossfit. 4 hours of sleep night before but felt OK. 105 pounds. Full squat cleans and split jerk. 5 rounds plus 4.

Seven rounds plus five reps
Rest the two snatch 20 double unders/min for
Six min

cfwu x 1

126lb clean & jerk
4 minutes complete, 5th rep for 5th min at 5:19
33 reps in 13:32

previous 10/2/2008
116lb
5th rep at 5:15
33 reps in 13:00

m/44/175
cfwu x 3
as rx'd

8 rds

M/46/160

Weight used = 95 lbs

8 rounds

#55
Dude, I just did my level 1 at VA Beach in November and stayed at NAS Oceana Billeting! Small World...wish I could have swung into the gym for a few thrusters and squat cleans. Tell the "trainers" to go talk to Pat at Crossfit VA Beach and discuss the safety and efficacy of Crossfit movements. I'm sure he'll set them straight, then kindly walk them back to the peck deck machines.... :-)

7 rounds

5 rounds subbed: 115#

Did some rotator cuff rehab work earlier today and I really felt it catching the bar in the squat. Taking it easy while I rehab this shoulder of mine!

Thanks Lauren and Coach for the cycle!

Oh just for my on memory. These were all power clean and jerks.

7 rounds chief

WOD ,
as,rx'd,
5 mins,
same as last time.
done while doin a Mikes gym,snatch,f/squat,workout
,then d/l's the night!

36/6'/186

8rds.+8reps.

36 M 170#

8 rounds + 7 reps

as RX'D
7 rounds + 6, PR by 7 C&J

btw, cleans were "power" version

post: AMRAP in 20 mins.:
20 DU
7 Pull-ups

14.5 rounds... good workout. Calves were fried.

6 minutes... then time ran out on me.
Total reps: 21

The gym at Benning has done a similar thing by creating a CrossFit room complete with four C2 Rowers, jump boxes, and med balls!

Thank God for Lori, the Smith PFC manager!

115#

4 rounds and 4 reps

First WOD ever - 6 rounds @ 45 lbs.

47/M/165/5'9" Rockford, IL

#135/8 complete rounds
That's enough for an old man

scaled to 94#
9 rounds + 9 reps

6 rds with 95 lbs

Used 55lbs
7 rounds plus 3 and a clean.

M/37/165/5'9"
5 Rounds +4

5 rounds
goal is 7 for next time

28 yom 178lbs

8 rounds + 8 reps

(Power clean + p press)

7+2

m/21/122/5'4"

7 Rounds 4 extra clean & jerk

115#

5 rounds and 5

M/35/191/6'1"
as rx'd
7 rounds + 5
(doing squat cleans + push press)

completed up to four
couldn't do five but did 3 clean and jerks

M/31/176

10 rnds plus 8reps

m/20/164/5'9"

1 jerk away from 5 rounds

completely dead from previous two days

4+3

as Rxd.

5 rounds

at home in my driveway

3

40/m/176cm/72kg

115# (52kg) Squat clean + jerk

5 rounds plus 3 reps

Done at home, no bumper plates, no dropping, lowered every rep gently to the floor.

Practised KB Cl&J afterwards up to 1.5 pood.

47 / 172

as rx'd

4 rounds

Right shoulder bothered me on the last rep. Decided I should quit right here.

135# 7 rounds + 4. Last was 5 rds. + 5. Not happy with this score because I can do 30 C&J in about 5:00 so why is this WOD taking me 8 min to do 32??? Mind f*%k I think.

M/31/5'9"/165

As rx'd. Full squat C&Js.

3 rounds + 3 C&Js.

155.
6rds plus 3

OHS
105*8
125*10
155*4
175f
175f

Not a great showing: 5 rounds + 3. Full squat cleans and no bumpers.

Sandy: 6 rounds with 115 lbs on the bar
Darlene: 6 rounds with 85 lbs

30yo/M/6'4"/228#

Not sure what the issue was the last time, but I struggled to make 5 rounds+ 5 reps. I felt a lot stronger today.

As Rx:
8 rounds + 5 reps

4 rounds + 3

Like I always tell my girl, if you want to know who the ignorant people in the room are, just wait. They eventually make themselves known. I say kudos to this gym for setting the example that all ignorant people should wear a sign proclaiming so.

5rounds at 115#s

Scaled to 85 lbs

6 rounds + 5 C&J

This was harder than I expected.

23/150

WOD as rx'd

7+4 rounds(PR-6+5)
Squat Clean + Push Jerk

As rx'ed

9 rounds + 5 reps (PR), so close to 10 rounds, have to wait until next time!

cfwu x 3 (10 reps each)

WOD as rx'd

5 rounds

form was terrible....afterwards did 10-12 clean and jerks working on form...helped alot....finished with a 1 mile run @ 7 mph...

5 ROUNDS

W/U 1 mile run 7.30 (7.9-8.6mph)

Scaled WOD w/u

3x135lb
2x125
7x105
Hard movement. Bad form. Felt awkward. Needs work.

Followed with :
3x8 105lb SP
3x10 25-35lb Back Extensions (BX)
3x 90-150lb Cable crunches.

8rds

10 rds complete

did this one at 11:00pm on the 2nd

5 rounds, 45#

7 rounds PR by 1. Dragging from a drinking bender of New Years

6 rounds

6 rds + 3

22.m.139.65"

as rx'd
5rds + 3

Last Time:
5rds + 3(PR)

That sign says:

1. Do not use weights outside the free weights area;

2. When using weights in the free weights area, only do exercises you can do safely.

I don't actually think there's too much wrong with that.

34/M/185

9 rounds

M/34/190/6'2"

6 rounds + 2

2nd time on this WOD, 5 rounds +3 last time. Probably could have done more but combined with 1/4/09 WOD of 5*3 deadlifts, which made the weight seem lighter but made me run out of gas sooner.

With a continuously running clock do one 135 pound Clean and Jerk

3 minutes completed + 1 C&Js
-----------------------------------------------------------------------------

3 minutes completed + 2 C&Js

faux paus,

did power cleans, without the jerk - after doing the 5X3 deadlift day.

11 rounds + 10 in round 12

btw: 152

6 rounds + 5 reps. PR by 8 reps(5 + 3 last time).

9 rounds as rx'd

23/m/150

5

115 lb

6 rounds + 6

Form greatly improving :-)

m/27/5'10/163lbs

Second time doing the movements, started out too heavy at 115lbs and almost hurt myself good in. Did two rounds of 115lbs.
5 min break, then switched to 100lb bar, pushed out 4 minutes plus 5.

M/41/212

65kgs

5 rounds + 5

C&J are a definite weakness for me. Only did 3 rds as rx'd. Did about 10 more reps to get more reps on my body to get used to the movement. Good times.

No Jerk because of shoulder 5 rds+4 pretty pathetic effort on my part...

m/20/170lbs/6"2

7 total rounds

m/26/190/5'9"

7 Rounds

m/30/205/6'3

Felt good after a few days off. As rx'd, 9 rounds.

as rx'd 10 rounds

Through 7 reps

Through 7 reps but only 95 lbs

m/30/221

That picture is funny. I just had a debate with the manager of my gym in reference to the same issue.
Unfortunately for them, there is nothing specific in the contract that prevents the use or movement of equipment. Obviously I'm not going to endanger anyone around.
The problem was initiated by personal trainers who are losing business because the lack of results they are providing. People have been watching my girlfriend and I do Crossfit, and then the others who have started to do it with us....and oh.... shit they are having great results without wasting time with a "personal waste of time and money trainer"

I was bitter that someone would ask us to stop our training.

Anyhow.... 3 2 1 Go!

8 rounds + 8

6 rounds 95lbs

6 rounds 95lbs

6 rounds. need to be more efficient in the jerk. will practice b4 and after daily wods

did this one last night before the dead lift workout...

5 minutes plus 3 reps.

Posting late, only got up to four minutes at 135# and the jerk just made it under the wire. Rested five minutes, did it again. Four mins again, with the last jerk going over. Got nasty looks from the yoga girls.

This sign actually makes me feel thankful that my gym seems to like me for the crazy s### I bring in. I think the trainers see me as a breath of fresh air. :)

9 reps fowled on 10, did 6 reps for that cycle. last tiem I fowled on 8,not too bad

35/m/5'9"/182
minute/rep
1/1
2/2
3/3
4/4
5/5
6/6
7/7
8/8
9/4
10/0
11/4
12/4
13/5
14/5
15/4
16/5
Done and exhausted!!!!!!!!!!!!!!!!!!Great WOD!

5 rounds + 20 (couldn't do six in the one minute so I just cranked out 20 as "fast" as I could)

26/f/5'3"/135

7 rounds + 6
85lbs

This was a dozzie!

115lbs

6 rounds + 4

M 31/5'9/170

6 rounds + 5

m/48/175

6+5

I screwed up and did cleans instead. 10 rounds. It would be helpful to learn to read.

49/m/143
125#
4 rounds +2 then 5@115#
on the 2nd

Mark 115 3 rounds +2
Theresa 65 5 rounds +4

Rx
7 + 5 REPS

6 rounds

As Rx'd

6 rounds +4

6rds+3

As RX'd
8 rounds plus 5 reps.

9 rounds + 6 reps first real wod in a month, been getting soft over winter break

M/32/230

9 +5

M/230/32

OOOPPPS

rx'd 8 +5 not 9 +5 (dreaming)

5 rounds + 5 reps

Stopped around 5:30 when I slid the bar down my stomach, clipped my ACU belt buckle, and pinched my pelvis. Ouch. Finished with a few snatches at the same weight, but I had to pull the punk-out card today.

7 rounds + 4 reps

Down on last time by a bit :(

m/30/161
as rx'd

6 rounds + 2

last time: 5 rounds + 4

f/25/5'9/140

65# - 6 rounds + 5

last time: 5 rounds + 2

35M177
6@135

35F122
6@55, best cleans yet

45M175?
6@95

M/29/5'9/175

5 rds + 3

legs are pretty smoked after Murph yesterday.

3 rds + 3. Form was poor. After :20 rest, completed 4 rds +3 as Rx.
*Warm-up more with lower weight to lock in form next time.

24yo/m/5'6"/155

6rds + 2 (power clean and jerk)

7 min. + 1

I did the 1 rep in the 8th minute just because... I was effin' spent after Round 7.

As Rx'd
8 Rds
then 8 reps of the 9th rd.....Aaaarrrggghhh, couldn't get that last rep in time!

3 rounds plus 3 reps.....yes my form sucks and I'm weak!

5 + 2

m/28/5'9"/160

12-31-08
3 rounds: 50 squats, 7 muscle-ups, 10x 135# hang power clean
Time: 13:22

1-1-09
3 rounds: 20 burpees, 21x 185# deadlift, 30 pullups
Time: 15:01

1-2-09
3x(800m row, 800m run)
Time: 18:47

Happy New Year

as rxed

6 + 6.

only broken set was the last. felt good until then

as rx'd

6 rounds + 5

4 rounds of 135lbs. full clean and jerk.

Afterwards, I did 2 a minute for 5 minutes after a 1 minute break.

warmup x2

135#
full cleaned the early rounds went to power cleans for rounds 6 and 7

6 rounds - 7th minute did not get jerk on 7th rep

M/25/192/6'1"

Power Cleans
5 rds + 5
I wish my form were better

Skipping resting hip, plan on stretching and doing some PVC pipe work.

41/m/ 200#

95#
6 sets plus 6 reps

39/f/120
35#
6 sets plus 4 reps

subbed 50kg for 60kg - not that confident on my jerks yet

did 6 complete sets on 50kg

then did 3 sets of 8 continuous on 40kg afterwards

tough, fun workout

did 6 sets of 20 knee raises after

I LOVE IT!!!! They should have just posted a sign that said...."CrossFit Scares Me" they would have saved paper.

Hilarious! Whatever "Safely" means to them.

M/23/152 GregAwu

Done after 5x3 DL WOD - 5 rounds

As rx'd

6 +3

This one kills me every time

25/m/200

6 full rounds + 4 reps

5 rounds

4 rounds

This one was bad. There is a lot of pain in my shoulders when I go overhead with very much weight. It worries me. Think I need a little more recovery. The next few days should be pretty restful for my shoulders. I hope the pain goes away.

5 rounds + 4 reps

ahhh...6 minutes, way too hard for me must still be hungover from vacation lay off.

6 rounds. Last round took full minute and I didn't start round 7. I should have and will next time.

M/17/175/6'1"
9 rds + 4

5 rds for time of:

15 35 lb. dumbbell swings
15 20" box jumps
10 50 lb db each hand walkin lunges

14:56

Couldn't get the 135 over the head.
Should have scaled.

sub #115

5 rounds + 4 reps

M/36/148

@ home, 8# up in BWT, 4 rounds + 2 reps

PR by 2 reps, need to work on my split jerk...

@thegym

6 rounds completed

effin heavy.

35/M/78kg

7 rounds

m.26.6'4''.225lbs
Last time: 10 rounds plus 9
This time: 11 rounds plus 10

23/M/170#

as rx'd

7 rounds
+7 reps

M 35/225

as Rx'd

9 rounds + 5

that's freak'in funny!

7rds, piss poor!
piss poor warm-up!
piss poor!

135lb: 2 rnds + 2 reps
105lb: rnds 3 and 4
95 lb: 6 rnds

5 rds
I thought this was going to be easy, boy was I wrong!

m/36/6'4"/97kg

Am unwell.....skipping this workout

95#
6 rds plus 5

4 rounds + 4

CFWU x 1
6 rounds with #115

7 rds + 7

Crossfit warmup

WOD as rx'd

5 rounds.

I did this workout twice with a 5 minute rest in between.

min - reps

1 - 1 (95#)
2 - 2 (95#)
3 - 3 (135#)
4 - 4 (135#)
5 - 4 (135#)

1 - 1 (95#)
2 - 2 (95#)
3 - 3 (95#)
4 - 4 (95#)
5 - 5 (95#)
6 - 6 (95#)

9 rounds + 2 reps

As rx'd, 6 rds + 5, but finished the 7th rd just for bonus.

M/31 265

7 rounds + 5

miss read the wod and just did cleans
Got 7rnds+ 6
Realised my mistake so did
1,1,1,1,1,1,1 Clean and jerk
70,72.5,75,77.5f,77.5=PR,80f,80... so close but F
Manage to hit myself in the jaw at 77.5kgs scary moment lol

13 rounds!!! yeaaaahhh boyeee!!!

also:
3x10 deadlifts at 185#

nevermind! damn it.. i only did cleans. i forgot the jerk part. shiz.. so i got 13rounds of just cleans

m/35/5'9/177

CFWU - Reg reps. Superman. Burgener

Only 4 rounds + 3 reps. Squat cleans this time. Power cleans last time.
6 rounds + 5 reps last time.

Still not confident with weight over my head
rx'd as rx'd
5 rds + 4

We actually have problems on a Naval facility. We were accused of stealing weights. During our workout of 25+ personnel the gym stops and stares in aw!

5 + 2

47/m/184
As rx'd
5 rounds plus 5

Nice progress -
6 rounds plus 4
Full deep squats

October 13 -
4 rounds plus 2 then form failed.

8 rounds +4 reps

4 rnds

4 Complete rounds at 95 Lbs.

Needs serious work.

On 090111

35M 6' 200

BWU

As Rx'd 5 rounds complete

wasn't happy with that and went back for another go 4 rounds plus 3 reps. metcon: huffin an puffin

both of the previous sets were POWER clean and jerk so I went back again for another go SQUAT clean and jerk 4 rounds plus 3 reps. definitely easier and would be more so if I was more comfortable with squat cleans. which I will be. thanks to crossfit.

7 rounds + 6 reps

Hands were in horrible shape for this one, affected my grip.

4 rounds + 4 C&J's

5 + 3 (tie PR)

I made it 4 rounds. My c & j's are weak.
I had to go down to 115 after the 1st minute scaled.

33/m/215

5 rounds +3 reps

5 rounds
as rxed

33 yom 213 lbs.

4 rounds+4 reps

as rx'd
6 rounds.
6 rounds + six is pr

CFWUx3
3 minutes + 3 on 4th minute

01/14
SUB'd Power Cleans:

6 mins + 2 reps at 7 min.

Cont. w/ 95 lbs for mins 7 and 8.

6 rounds, didn't even attempt 7

M/52/6'/180 Not very well rested

6 rounds + 3 reps (did 8 prior effort)

Easy 5K after WOD

Jennie: 27 F 165# 5'9"
95# Clean & Jerk (Full Squat Cleans)

Completed 5 minutes

Meyer- aas rx'd 9 rounds- maybe a a second over
Harbaugh- no score
Stocker- 65lbs- 7 rounds

8 mins completed.

36/M/158/5'8

I must add a comment to all who despise that sign. I do crossfit all the time in this gym; however I do it safely. The reason they put that sign up is because of the Idiots who come in there thinking they know what crossfit is, but end up taking up space and throwing weights around like barbarians. After seeing the "crossfitters" who workout in this gym. I do not blame them one bit for putting that sign up. Yes, they may not have all the equipment to adequately do some crossfit workouts, but that doesn't mean people should break equipment and curse the gym when they put up signs. If you don't like the gym go elsewhere.

8 rounds at rs

Completed wod on 1/29.

6 Minutes scaled to 115 LBs.

cfwu x 1
wu clean & jerk sets
95/105/115/125
wod
4 rds ran into 5th minute
(10 total reps in @ 4:30)

44/m/167

aaaahhh, 6 rounds, distracted by the kids, last time 7 rounds but finished after the min. mark

M/31/6'/178

5'

Nick & Bev - Stand. bars - 7:00
Rachel - 55lb-45lb-25lb - 8:00
Matt - 115lb. down to 95lbs. - 7:00

Did 135lb. Failed on the 8th minute. Almost had it

Did 135lb. Failed on the 8th minute. Almost had it

Did 135lb. Failed on the 8th minute. Almost had it