Im doing burpess

Thanks god...I need some rest...my traps...my shoulders..my back...everything is sore already...

Just did three crossifts today--talk about catching up!

#2 Justo, I concur.

CF.com WODs + CF Endurance WODs is brutal. Tomorrow is a FULL rest day for me.

Hey, how did Coach and Lauren know I was drinking and would never get to "bingo's helpful hints" tonight? I LOVE these guys!

In case you missed it around New Year's Day, welcome to Rest Day at Crossfit.com. We work our bodies, seeking elite physical fitness, 3 days on and 1 day off. Yes, you really ARE supposed to take a day off after 3 days on. Coach did the research and yes, he really IS smarter than you.

If you care to visit the Main Page on the fourth day this is when we work our "brain muscle", discussing whatever strikes the fancy of our hosts. Beware, the topics, listed sites, articles, etc. tend to be controversial, emotional tinder for the tender, and the going can be rough and tumble. Not for the faint of heart or thin of skin.

But if you're a mind to do so jump in...the water's fine. Just make sure to bring your "A" game to the discussion. Just because you think it otta be ain't gonna pass muster unless you are an established expert in the field being discussed. Back up your thoughts with appropriate sources, and discuss the ISSUES AND IDEAS, not the people discussing and holding same. And don't mind Barry; his heart's in the right place, and he really DOES want to have THAT discussion (play nice now, Barry!).

Don't bother to share your thoughts on the propriety of Rest Day or the Rest Day topics. This is a free site, freely given to you by our gracious hosts Greg and Lauren Glassman. If you are not happy with the concept or the topic simply pass on by every fourth day. Remember, you're a guest here in the Glassman's virtual living room. Take off your shoes, mind your manners, and welcome!

Oh yeah, what a great time to think about subscribing to the Crossfit Journal! Check out Jimmy Baker and his clients, proof-positive that Crossfit is universally scalable. Only 25 bucks. But hurry...I hear a certain daily poster has an article coming and you definitely want to get it hot off the press!

Thanks Coach and Lauren. See you all tomorrow.

A question for all you cross-fitters out there.

I'm scheduled to begin a police academy on February 23rd. I've been following crossfit for a while, training my body to make the switch over from regular weight lifting.

The police academy has three scheduled exercise days a week. My question is, if I start crossfit on Monday, will I be able to continue crossfit throughout the 16-week academy? Or will the aftereffects/soreness of each workout affect my performance?

Thanks in advance for all your help!

We did this one on Tues at Spark Sport Conditioning....

"Buttercup"
50 Air Squats
40 65 lb Push Press
30 GHDSU
20 lb Ball Slam
10 Pull ups
10 Push ups

3 rounds

Try it out....it's a killer!

Hey guys..I'm having some trouble in the CFJ, I dont know why but I cant watch any video, is any one having the same problem??

Jay,
If your police academy is anything like mine, there will be plenty of running and PT to satisfy your needs for 16 weeks. To add anymore on top of that would be overtraining in my opinion. This does depend on the structure of your police academy, but most are very strenuous.

Dont worry, crossfit will be here when you get done with police training and that will be a perfect time for you to start it up again.

Your goal after that is to recruit as many officers as you can to start crossfitting with you. This is a difficult task, good luck.

Jay,
From personal experience....I would kind of wait a couple of weeks to see what they are going to be throwing at you during your PT sessions at the academy. I know when I went through ours (20 glorious weeks...) that fairly soon after starting I felt that I wasn't getting enough out of doing close to a billion pushups a day along with the wholly uneffective billion crunches and the obligatory 7-10 mile run that I started doing my own little version of Crossfit. Luckily I had an ex-Ranger as a roommate and we went after it pretty good. I started Crossfitting about 5 years ago when I was going through PT school and following the WOD was one of our main tenets during the 2 week period. That was enpough to sell me on the positive aspects of this program.
Not that you couldn't handle it but it sure would suck to Crossfit your a&& off during the academy only to find yourself too smoked to complete "their" version of a workout.

Early morning CF'ers appreciate the early post (even on rest day)

Thank you!

not too gassed from the last cycle for a change. still looking forward to some R & R. happy rest day people

#9

i have problems watching them on the crossfit site also
for some reason my internet always shuts off when i watch them
but you can find most of the vids on youtube

holy early post!

I will enjoy this rest day...even though i have to wake up at 5am to train some awesome ladies. I will go right back to bed after though i bet ya :) Oh sleep, how i do love thee.

Better work on some stretching as well, my flexibility isn't worth a nickel.

#6 Jay

I agree with #10 Rauterki. My academy was 20 weeks of circuit training and anywhere from 1 to 7 mile runs, the usual thinking inside the box stuff. It's a joke compared to crossfit but don't burn yourself out, you need to stay sharp mentally and physically. If your academy is anything like mine, it gets competitive in the classroom and in the gym. So stay fresh, bide your time and get back to real crossfitness when the smoke clears and you're out there fighting the good fight. And good luck to you brother! Be careful out there!

Wonderful article. I read it with "Lovely Daughter" on the way back to school with her. Megan is an accomplished and decorated equestrian presently majoring in psychology. After reading the article she spent a day ruminating, texting Mrs. Bingo the next day about aiming for a career working with guide horses.

While there will always be some someone who will try to get over, to take advantage of worthy programs like those in the article, I think the message in the end is one of kindness and understanding. Some folks, through no fault of their own, are hindered by a handicap that is not obvious; what helps them should be cherished and championed in the same fashion as we do for that which helps those who have a more visible handicap.

A nice article.

#8

i have problems watching videos on the crossfit site also
for some reason my internet always shuts off when i watch them
but you can find most of the vids on youtube

oh thank God, i'm pretty tore up right now! thank you thank you thank you

I don't know about anyone else... but, I think towel pullups are way harder than rope climbs. Thinking about skipping the rest day, I'm shipping off to OCS in a couple of days and want to get all the Crossfit in that I can before I start.

what OCS

Officer Candidate School. I'm an NCO going over to the dark side.

Duroflex..I'm assuming USMC OCS as they go on the 10th of this month. I just graduated college and thought about going OCS but the island seems more fun, plus I like to make things hard on myself. So ill first be going to MCRDPI then OCS about 2 years later. Good luck bro. Hope to see you on the other side!

Adam #22,

Nope, I'm going to beautiful Ft. Benning, Georgia. Army OCS is starting this weekend too. Good luck over the next couple years to you too. Crossfit will get you ready for anything!

Ok, so I wouldn't dream of doing a lifting workout tomorrow or messing with my new kettlebell... But, my question is, is it a bad idea do spin class on a rest day? I have a great Wednesday class and we have a lot of fun. I'm thinking it shouldn't conflict too much. Thoughts?

MM

We got after it today with:
4 rounds:

400M run
15 Handstand Push-ups
15 ft. rope climb (x2)

Eric: 21:41(800M row substitute)
Micaela: 24:45
Cristina: 25:45
Laura: 26:35
Terry: 30:08 (800M row substitute)

I'm turning into the queen of muscle ups!

The bar and rings are no problem for me!.. well, sometimes the dip part is still a struggle but I'm getting up when I push hard!

Must be the few less pounds..

NEED REST.. BADLY... AND to space out zone meals better throughout the day! Other than that I'm feeling a tiny bit better already. Phew!

CFT
920 (PR +80# from Sept.)

Deadlift
315 x 20 (PR)

4 rds
Run 400 M
15 HSPU
2 Rope Climbs, 15”

20:18

Slight injury running in the first 25 M. Drug my leg through the first 400 subbed 500 M row there after

Seinfeld's take:
I didn't know she had a pony. How was I to know she had a pony? Who figures an immigrant's going to have a pony? Do you know what the odds are on
that? I mean, in all the pictures I saw of immigrants on boats coming into New York harbor, I never saw one of them sitting on a pony. Why would anybody come here if they had a pony? Who leaves a country packed with ponies to come to a non-pony country? It doesn't make sense.. am I wrong?

Newbie here! (First post) Hi all, I just started CF on 1/2/09 and it's kicking my a$$!!! I first heard of CF about 2 years ago, but never really gave it a chance. I have been so busy over the past couple years that I even let my gym membership expire and haven't done much at all in the way of exercise, except play basketball once a week or so. Towards the end of '08 I really started to take notice of how disgusting I looked and felt, and decided I HAD to do something to get back in shape!

I thought about rejoining the gym, but the same old routine bored me to death, and it's really hard to go to a gym everyday with 3 small children at home. I knew I needed to do something more, something different, and that's when I remembered Crossfit! I looked it up on the internet and have been reading this forum for about a week, but haven't posted any comments (until now).

I knew right away that this was for me and that these are my kind of people!! I used to be a serious athlete, but don't feel like I'm a fraction of what I used to be when I do these workouts. I know, I know, be patient and do the best I can, after all, I'm a newbie, right!? It took me 45 minutes to do todays WOD and I sub'd towel chins for rope climbs.

It's going to be a long, hard hill to climb, but I'm in it for the long haul. This isn't a New Year's resolution, it's a New Life commitment. One that I'm sure will have a lasting positive impact for years and years. Thanks for just being here!!

Doug

Winter break is almost over! I thought I was gonna go crazy, crossfit is the only thing I've had to do during the break. Classes start next week, I'm excited. Anyone else startin' back to college next week? No rest for me tomorrow, I've gotta do last Friday's WOD (I'm always playing catch-up). I did my first muscle-up a couple nights ago :) managed to string three together the next day. It only took 2 monthes to get the MU down lol. What's next? Think I need to work on hand stands...

Can I get a gorilla to assist me on my Fran times?

complete 1 round per minute for 20 minutes

5 pullups
10 pushups
15 squats

Do this with a 40lb weight vest. Its a killer!

The article in summary: further proof that the US government has long since gone completely mad.

4 rounds:
400 m
15 hand stand push-ups
15ft rope 2 ascens

TIME......15:32

I'm very happy with my time

Jeff - LOL!

#31
Wellbourne should be free being in the off season.

(In the interest of my self preservation, that remark was meant to be nothing if not complimentary to Mr. Wellbourne)

#29 Doug...best wishes!

The article was very interesting. This is a great site/community/forum to not only stay fit but informed.

On another note...For those who train in non-crossfit gyms, here's an idea for pullups. (Random, I know)

I ran into a situation while doing Murph once. I was just about to start my pull-ups when someone asked me if they could work in with me. They were doing bench press and some cable crossovers or something. I just said that he could have the area. I went over to the often unused squat rack (well its used sometimes...mostly for doing barbell curls). I put the barbell in the highest racking position, kneeled down and did my 100 pullups.(not inverted rows...pullups. the rack could go up pretty high) I've done pullups there before. I've also done pullups in one of the smith machines. all i had to do for both cases was tuck my legs up. no range of motion was compromised. Sure I could have tried to 'work in' with him but my time would have taken a hit. My time may have still took a hit as i couldn't kip and had to do the pullups dead hang. but so what...with every challenge comes an opportunity to think outside of the box.

I'm just sharing my experience. reading the articles in the journal and posts and getting more familiar with the crossfit workouts will encourage you to think outside of the box.

that is all.

'think outside the box...there is no box'

#6 - Jay

My police academy was 7 months long and I did 2-a-days (PT and Crossfit) all the way through with GREAT results... for me it was comparable to doing the CF Endurance WOD (well a poor substitute for it) and the Main Site WOD. As you'll come to find the police academy that you're going to, like too many police academies (unfortunately), is going to focus on long-distance endurance (i.e. cardio) with some calesthenics - both of which shouldn't really inhibit most of your CF WODs. For my rationale behind this, I suggest reading the G-Flux article by John Berardi (you can find it at: http://www.johnberardi.com/articles/nutrition/g-flux_pr.htm).

Like someone mentioned earlier the most important thing is to make sure you (and whoever you can get to do the same) keep hitting CF hard when you get out on the streets. I work in probably one of the most dangerous, gang-infested, violent areas in the US and the results I have from following Crossfit (which are too numerous to name here) has literally protected me, my partner, and numerous citizens from death and/or serious injury more than once.

#31
Great line!

The article was really good and brings up a legit point. Who regulates the service animal programs? Really, it would help if there was a single verification and registration process for service animals and the owner would be provided with something to show businesses. It would cut back on issues with even service dogs. Like the article said, there are cases when dogs are not properly trained, so some registration/verification wouldn't hurt. The parrot is simply brillient! There has to be a way to reproduce that for other people.

Jay,

You will find your own answer to your question here shortly. Depending on your academy and your current level of fitness you may find the academy provides plenty of exercise or you may find yourself wanting more. You will know whats right by virtue of how you feel each day. Keep in mind its not all about PT you are going to have to study as well.

It really depends on your police academy. Mine was 28 weeks and at best we had PT 2x/week, but it wasn't uncommon for us to go more than a month without a single PT session, which is pretty sad for such a demanding job. I work for a medium sized agency and don't have any full time instructors (the only full time academy staff we have are the Lt who runs the academy, a Cpl, one corrections officer, and our range master.) The good thing is that most of PT sessions we did have focused more on X-fit style workouts than LSD running. We got smoked by the DI's from time to time, but not anywhere near as much as I expected. I think that's starting to change since there's a bigger emphasis on physical fitness in my agency (kinda...starting last year they at least make us take the some PT test applicants have to take during our yearly in service training, though there's no penalty for not passing and no incentive for doing well at this point.) The test is a bit of a joke (and a shamefully high number of officers can't pass it, but it's something at least.)

In any case, I'd wait a week or two and see how much PT and how many smoke sessions you actually do and go from there. The important thing is that once you graduate you keep up with your workouts and diet and don't become that fat, donut-eating cop with crumbs on his uniform.

Jay,

I would just concentrate on getting through the academy at the first go. They will have enough physical and mental hoops for you to jump through without placing more demands on yourself whilst there. As other people have pointed out Crossfit will still be here when you get out. Just remember to maintain your standards once you leave the academy. We find with a lot of our recruits that they pass, breath a huge sigh of relief and then stop doing almost everything. Consequently they get out of shape and put on weight, I'm sure that wouldn't happen to you anyway.

On a lighter note...doesn't a guide horse produce far more pooh that a guide dog? AND can you actually buy pooh bags for a guide horse? (Imagine carrying that around trying to find a bin!!)

m/35/214ish/5'11

5k @ 27 min.
Last 5k about a 6wks ago. Time was 27:56ish

Now on to the article. This reminds me of a story. I have a pet ball python...about 3.5 feet at the time. And thinking nothing of it, I took him into the grocery store w/ me. You know, stretch his legs, get some air. Maybe not sanitary I guess. It was about 11:00pm...not figuring to be a lot of people in there. But I take care of him and he only stayed around my neck. I didn't carry him in my hands or let him roam around in the produce section. Well, when I got to the checkout, it frightened the lady. She thought he was a scarf until his head moved. However, the guy in front of me, got pissed. He ranted about how he cant bring his dog in. I tried to diffuse the situation and so I didn't say much to him. Just kinda patronized him and laughed it off.
I thought a good idea would be like someone said earlier...some type of registration or verification...just so anyone (like me) just brings anything (like a snake) into anywhere (like a grocery store).

Any body got any tips on wrist flexability? I'm having a lot of problems getting my elbows up and the bar across the upper chest like in a clean. I just can't seem to bend my wrist back far enough to make it happen. After doin the hpc's the other day i feel like i have gravel in my left wrist. Any thoughts would be appreciated.
thanks
J

50m/5'10"/229
did something different today
4 rounds
400m run, 15 back extensions, 10 overhead squats, and 5 pull ups.
14:23

#45: re: wrist flexibility

the best thing to do is to stretch your wrists, alot... fortunately it is one of those body parts that you can easily and inconspicuously stretch throughout the day.

This article exposed an interesting dilemma between public health (in some instances), and the adaptive nature of human & animal relationships.

It also made me feel lucky and thankful live without affliction in a rural (not suburban) area where people know each other and common sense usually prevails in matters of public policy and law enforcement.

Jeannie and JrOck put us through this last night:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
pullups
burpees
weighted situps (no anchor)

Good times. Thanks Jodie for kicking my arse and kipping the whole time. Also enjoyed the dancing in the background...yous crazy!

21:10 i think...

...and a Happy New Year!!

Dallas PD lost a member of its family last night when Sr. Cpl. Norman Smith, an eighteen year veteran of the department, was shot and killed while serving an arrest warrant. Sr. Cpl Smith was a member of our department's gang unit. Please keep us in your thoughts and prayers as we mourn the passing of a great warrior and a beloved member of our family.
Sr. Cpl Smith is survived by a wife and two teenage kids.

do you guys follow these WOD's everyday on the website or do you do other things besides these from this site? Im new to this and really intrigued by these workouts. Im a thrower (weight and hammer) and trying to take myself to the next level and would really like a change of pace in my training.

I wonder what kind of animal I could get to help me with CrossFit? And somtimes I get this really bad itch right in the middle of my back...maybe I could have an animal for that too. Or maybe, I could do it my own damn self. If I had to pick any animal to assist my CrossFit preformance, I think it would have to be a flamingo...yeah, a nice pink flamingo...just me and my buddy the flamingo...we would be hardcore!

Good Luck Duroflex, I too crossed over and went OCS over a year and a half ago. You will be more than prepared for any physical challenge OCS can throw at you. At least during my class PT was 5 days a week for an hour and a half, but we would switch up between combatives and regular PT. My Tac Officer was actually the first to introduce me to Crossfit. Right outside the barracks you have pull up bars and 2 ropes to climb so after about the 4th week you will have time off at night to complete most WODS and the gym is only .5 a mile a way. Classwork will be a breeze seeing how you will have already had every class before in your previous schools (WLC, BNCOC, ANCOC). Just remember whatever rank you came to OCS with, no longer applies. You'll be mixed with college Ops and prior service. The biggest doucebags we had were the previous senior NCOs because they thought of themselves to high and mighty to pick up a broom.

So, last night I brought my rings to the globo-style gym and did the following workout:

6 rounds for time of:
5 Muscle Ups
50 Squats

13:14

I thought for sure someone was going to comment on how unsafe it was to have the rings suspended from a metal support beam, but no one said anything. HOWEVER, some dude (who didn't work there) did come up when he noticed I was using chalk and said "you, know you aren't supposed to use chalk here eh?" so I replied, "ya, I've seen the signs" and continued with what I was doing and so he added, "okay, just warning you because I saw someone get chewed out the other day for using chalk" I said "Okay, thanks for the warning" and kept on chugging away at my warmup for the muscleup workout. So, here is my question:
Does anyone have any good suggestions of something to say to a trainer should one try to "chew me out" for using chalk?

Thank you all for your answers! Now I really understand what the crossfit community is about.

I'm going to start crossfitting Monday, but stop when the academy begins, and follow everyones advice: wait and see. At least I can get a month of crossfit in beforehand!

Thanks again everyone!

Are you kidding me!? Our government wants to limit people who suffer ailments living their lives in comfort because of PC restrictions? "I don't like your horse..." "Well, (insert nasty word of your choice here) off then."

Arent' there better things to regulate, like Wall Street jerks who bilk billions out of the public?

Grrrrr... our government lives in the surreal.

I like the guy who pours hot coffee out his window on those who pi$$ him off. I think I've got what he's got. But instead of a service animal to soothe me, I think I'm going to by a full-grown mountain gorilla to kill those who are pi$$ing me off. That would soothe me much, much more. Like when I'm driving and someone does something egregiously stupid. It would be nice if my gorilla could get out at the next light and just throw a whoop-a$$ on the offending knave.

I like this service animal idea a lot.

Can someone explain the origin of "3, 2, 1, Go"?

It shows up here all the time, and I thought it was just about beginning the workout. An article I read in the CFJ last night made me think it might have something to do with how much rest you get between failing something and trying again. Correct?

Thanks

I think you've got that backwards James. The problem here is one caused by government regulation. Now people are proposing yet more regulation in order to fix the problems caused by the existing regulation. The long and short of it is that if I own a restaurant, I should be able to keep a parrot, horse, or @#$%^ MONKEY out of the buffet line without fear of a lawsuit. Anyone who tries to say otherwise is living in the surreal.

Dale, that's too funny. I'd prefer the Sasquatch from the Jerkey commercials, or maybe your very own and personal Tazmanian Devil. My nephew loved Pokemon like every other kid his age at the time, and I always thought, "these creatures are WEAK." The gorilla from Bugs Bunny was pretty cool; I remember him peeling someone like a banana.

Senseless, useless creatures could be that purple monkey who pals with the Wonder Twins and then there's also Uni the unicorn from the D&D cartoon series. They'd come in real handy if you came across a tiger or something nasty, you know, a nice diversion while you run away. "Here, take my useless creature to sate your hunger, viscous cat..." and then skamper away.

But seriously, our government has no business limiting people who suffer. To remove an agent of calmness to someone who is terrified to go into public is just not cool.

"The more corrupt the state, the more numerous the laws." - Cornelius Tacitus

Dale Saran;

Check your email filters; sent you info on "Three Amigos" and 2009 Games.

D.

Chris #51-
The mainsite WODs will get you in great all-around shape but if you're a thrower (or any other type of athlete) you'll obviously need to do sport-specific training as well. CF will make you stronger, faster, leaner, etc. but won't help your hammer technique. Check out Dave Castro's programming lectures from the CFJ if you want more specifics on the thought that goes into arranging WODs. But the WODs should be all you need for GPP, and according to Dave a majority of the top-ranking finishers at last year's CF Games prepared by doing nothing other than the mainsite WODs.

Geedebee #58-
3-2-1-Go is just a countdown to start a timed WOD. Pretty standard at CF gyms. Or you could use it as an in-your-head countdown to pick up the bar or kettlebell and crank out a few more reps rather than wasting more time resting.

i am thinking about targeting "beach muscles" on the rest day.

is that a horrible idea?

Doing CF for about 2 months now and tried the break the 19:30 time for the 5000m row. The only thing that sucks more than missing the goal was missing it by only 4 seconds.

I think I'll try again this afternoon...

made up yesterday
4rounds
400meter run
15 hspu
(subbed 30 towel pullups)
43min

1. Jay, If your academy is aything like the one I went through, The Bergen County Police Academy, your gonna be spent at the end of the day and, you will be doing CF type training anyway. p.s. good luck, it's the best job in the world. I get paid to help people.

2. I have a Crossfit monkey that I bring to the gym. His name is poopy and he performs all difficult lifts for me.

crossfitendurance.com WOD for me today:

15 min Time Trial on the C2.

I want to revive the topic about crossfitters not welcome at the Globo gym.

I think some perspective is in order here.

1. Crossfit is for ELITE fitness. Not everyone can handle it, scaled or not. Don't look down on people who train differently or less intensely than you do. Everyone is at a different station in their life and may not be ready or able to cross fit. Just be glad they are in the gym. Look around at the morbid obesity, tobacco abuse, and other unhelathy habits the average american has and realize you have more in common with the person on the elliptical with a good book.

2. The gym owners have the right to decide what activities are done at their gym. If you want to crossfit then join a crossfit gym. There IS one near you. Or are you trying to avoid the high fees typically associated with a crossfit gym and then criticizing the gym owners? I'm sure that if you went to the manager and offered to bring 8-10 guys at $125 per month, he would be happy to put aside some space for you.

3. Just try to be tolerant and accepting of people. You may be healthier and in better shape, but does that make you a better person?

Being one myself, I don't want people to associate crossfitters with negative attitudes and behaviors.

Did Linda yesterday...

M/150lb/18/5'7"

Sets of 10/9/8/7...

Deadlift @ 225lb
Benchpress @ 150
Hang Clean @ 115

30:24

Some guy doing this before me did it in 13:24! I was really thinking about dropping my benchpress weight just because I'm not as confident on it. I've been Crossfitting for about 2 months and I couldn't believe how easy it was not having been seriously devoted to the bench in probably 3 months.

What does INFIDEL mean or stand for?

#68--I now live in the middle of nowhere--the IS NOT a crossfit gym near me--and the people that run the only gym in town are douche bags. Ergo, I just workout at non-peak hours (ie. when I'm the only one in the weight room, I'm not pissing anyone off) It ends up being a courtesy issue--if the people at my current gym are somehow annoyed by me doing olympic lifts, etc.(which they most definitely are)--I just do my WOD when 99% aren't in the gym. Yeah, it sucks for me to wake up at 430am--but you don't always get your way all the time.

JC Veggie:

If a trainer [who is an employee of the gym] approaches you and asks you to stop; I'd suggest you listen to them and cease to use chalk. It's their gym, and their rules. If you don't like the rules, then perhaps you shouldn't be working out there. I don't think the point of Crossfit should be to piss regular gym-goers (read: non-crossfitters) off.

chason:

Excellent post, excellent points.

Bingo - I got your missive a day or two ago. I was waiting for the better half's answer - or are you soliciting another one of my "fail-proof" requests/letters to help? I could do that again.

Cheers, brother. All my best.

M/49/151/1-1-06

Owed a "Michael". 17:59, details there.

Post #63 is obviously not me. If you're around Lynne (or Kelly or...) how about making that one vanish. Thanks.

Dale, Mrs. Bingo always enjoys your notes :=)

and people wonder why the nytimes had to refinance the construction of their new office tower in manhattan, and are now selling off huge chunks of the building. who would pay to read this crap?

Hello everybody,
I need some CF advice. This coming saturday I am joining Americorp for one year. I'm joining the Forestry Restoration Team and will be in a tent for a year. The program includes wild fire prevention, trail restoration and other forest needs. I will spend three months near Las vegas and the remaining eight months near Lake Tahoe.
Does anybody have any suggestions for completing the wods?
I was thinking of writing down all of the girl wods and hero wods and just modify them as I go. I won't have internet access and I won't be able to check the site everday. I will be chainsawing trees and do heavy logs work well for heavy lifts or should I just stick to body weight workouts for the year?
Any advice would be very much appreciated.

Re: #57

You might enjoy the #4 selection, "Theft retrieval system" ...

http://www.trunkmonkeyad.com/ (WFS)

Did yesterday's workout, and I'll be danged if I didn't do awesome! 15:45. Wow, I thought to myself as I sweatily swaggered through the gym, thinking I am competing w/some top Crossfit guys. Only to realize then that I only did 3 rounds instead of 4. Suffice it to say my ego dropped, just like my ability to count. Pooo!

Complete four rounds for time: errr...3 rounds
Run 400 meters done
15 Handstand Push-ups against wall
15 ft Rope Climb, 2 ascents 30 pullups
per round

Dave
m/33/210/72"

#29

Welcome Doug !

awesome to see another jersey boy in the mix !

getsome !

5 rounds for time, 85# all:
15 DL
12 HPC
9 FS
6 PJ
= 21:44 Major PR! I am so happy! I don’t know why, but in my head I thought I had 17 or 18 min last time on this (this had to be someone else’s time I was thinking of!). I just looked it up and in July I had 31:08, in sept I had 28:55. So this was a big PR for me. Yay!!!!

Erin

Nice post, Bingo.

Can I get a gorilla to assist me on my Fran times?

Comment #31 - Posted by: Jeff at January 6, 2009 7:57 PM

Almost word for word, I was thinking the same thing!! LOL

On a lighter note...doesn't a guide horse produce far more pooh that a guide dog? AND can you actually buy pooh bags for a guide horse? (Imagine carrying that around trying to find a bin!!)

Comment #43 - Posted by: JonM at January 7, 2009 1:03 AM

If you're blind and in need of a guide horse, imagine getting the pooh into the bag to start with! :P

I'm paid peanuts - whose guide monkey am I??

hey im new to crossfit and this is my first rest day
i was wondering if someone could enlight as to what "active rest" is

Do you all think some climbing defeats the purpose of a rest day? Just joined a gym that actually has a halfway decent climbing wall (and I do love climbing) and I wanted to do some climbing tonight. However, I don't want to over train and climbing kinda use all the muscles in your body...which I'm supposed to be resting. Thoughts?

IF the animal is not disruptive itself, I have no problem with it. I don't even care if it is a service animal or not, if it is not doing anything bad, then there is no problem. Maybe there is a problem, but it is with the people who complain and not the animal.

Of course a guide dog that eats from the meat case is disruptive even though it is leading a blind person. (I don't know if this has ever happened, I just had to make something up)

#83
JEFF D
Good call on the horse poop bags! I bet they would be great subs for kettle bells :)

I have a question for all! I just set up some rings in my gym and have been trying muscle-ups. I can do a few, but struggle. I worked on them a couple days and ever sense I have been having what feels like tennis elbo or tendenitous in just my left elbo. This has severly restricted my ability to do anything upper body. My question is, Have any of you had any problems like this concerning ring training? Also, is the cause a technique thing? Any info would be appriciated!

g

I have a question. Lets say for example that we have to do a power clean for 1*7. What does that mean. Do we only do 7 reps for the entire workout? Thanks

My Rose Breasted Cockatoo keeps perfect tabata time.

Top THAT shopping monkey!

#72
I would totally agree with you if I was working out at a regular civilian gym. I suppose I left out some details. I am in the Air Force and working out at a military gym. We have civilians that we hire, for a program called PSP (Personnel Support Program) Their job is to help us at our gym, though I think they get other delusions in their heads. It is weird why this gym is anti-chalk and yet another one I have been to on the west coast provides chalk. It's just a temporary thing that I am working out at this place anyways. I'll be back at my affiliate out West ASAP.
Moreover, it is rest day I was just hoping people might have some amusing things to say, I'm not going to be a rude jackass and try and tell them that CrossFit rules and they suck (even though it's true).

Just watched the video clip. Way to go Vilma, get some!

M/22/6'1/185

did a late night WOD last night

For time:
205# squat clean + thrust, 15 reps

7:29

Ehh, felt pretty good. Didn't really know how to pace myself and squeezing out the last few reps was difficult at this weight. The 10th and 15th reps were broken into squat clean + jerk, I was unable to go straight threw with the thrust.

RIP Cpl. Smith

Thinking about you on the off day...

JC Veggie -

That's definitely a different circumstance than I envisioned.

I misread your tone. Rally on :)

Ian - It's all good.

What does INFIDEL mean or stand for? (posted earlier and nobody responded. Bingo has got to know)

#86 Ryan: Climb baby, climb!

Jesse B #91-
Yes, it'll be only 7 reps for the workout. Warm up, then do some technique practice with lower weights, then start your work sets, resting 3-5 minutes between sets. You should be building up to your one-rep max and should be physically and mentally fried by the end of the workout. If you go 5 or 10lbs too heavy on #6 or #7 and fail, that's fine.

Good news on the home gym front..

I was able to pick up a set of barely used Ironmind Vulcan II racks and pillars of power ($425) and a comm'l quality GHD ($60). Just stumbled across them on craigslist.

Oh, and on the way home from picking up the GHD, I pulled off to get a burger for my son and what do I see? A tractor supply company with 4x6 stall mats out front. Picked up two ($36 each).

Well on my way.

Hi All, I have a question.

re: Shoulder rehab exercises.

I am putting together a shoulder rehab program to fix some imbalances and to reduce the forward roll (pronation) of my right front shoulder. A friend says to include wide grip bent-over rows. He says do not include dumbell rows as he says they will make the problem worse. He didn't have a good explanation other than how the exercises affect internal rotation. Does anyone have any insight into this subject?

Thanks in advance.

5 rounds:
5 dead hang pullups
10 dips
15 pushups

11:20

f/27/128

#103- Ronnieboy

I have read in Pavel Tsatsoulin's book, "Power to the People" that the more planes an exercise allows you to move in the better. A weight machine only allows you to move in one plane, generally forward and backwards or up and down. A barbell will allow you to move in two planes at once, forward and backward and up and down. Dumbbells would allow you to move in three planes, up and down, front and back, and side to side. The dumbbells would allow you to hit all of the little muscles around your shoulders that a barbell or a machine would not do, therefore making the shoulders stronger. I would start out with very low weight so as not to harm your shoulder again, but moving in all of the planes will hit the muscles that are probably not used that often. Hope this helps.

#99 Jato
Infidel means "one without faith"
You can find out more by using what you might call the FAQ of the world...Google :)

made up yesterday's WOD
3 rounds for time:
400m run
15 HSPU
15 Towel pull-ups

20:05 - HSPU unbroken every round but last. Towel pull-ups was a different story altogether.

made up yesterday's WOD
4 rounds for time:
400m run
15 HSPU
15 Towel pull-ups

20:05 - HSPU unbroken every round but last. Towel pull-ups was a different story altogether.

#76 I down printed a long list of body weight exercise compiled by Eva T. I show the date as 7/28/2008 and I Assume it was given to us on the CF comments page on that date. The Eva T Webb site was given as http://skievat.blogspot.com/ you might find more there. Also check out "20 Minutes Fitness" for a CF style group of BW exercises. Good luck.

#103 - with rehab, you need to listen to your physiotherapist. Weight machines are often used in physio and work due to the goal of wanting to restore range of motion in a specific plane. Of course for general training, freeweights are vastly superior, but there may be a reason. Definitely consult a physio or sportsmed doc, not just a random friend/internet.

Ryan- look up "climber's elbow", and "elbow tendinitis". Things that help: rest, ice cubes directly on painful spot, tennis ball and/or gold ball massage, stretching.

did yesterdays. but did 500m(our neighborhood has a natural loop) and 20 ft. rope(backyard swing).

4 rounds:
500m
15 handstand pushup
20 ft. rope climb(2 ascents)

17:01

rickybobby= one bada$$, bucket breaking, chalk spreadin, loud yellin, calf crampin'crosfitter!!

No joke, but an absolute honor to train. I mean that Rickybucket, and honor to train !

GET IT!!

~J~
Accept the Chellenge, Train Hard and break a bucket...ahem...Push Through "IT"!

Wilma... you do not have to die alone... give me a call!!

DTMissoula are you a baller?

Pretty new to Crossfit and I love it, I am actually in my 6th week and seeing great results on my strength and body structure. Played catch up the last two days.
HC 135-185-225-235-235x2
4 rounds of:
400m
15 handstand pushup
15 towell pullups
14:39
DL 5 sets of 3
225-315-335-365-365
m-28-6'2''-220

F/22/5'6"/140

CF Mississauga WOD
Power Clean/Front Squat/Double Jerk "Grace" @95#
13:28

Needing to work on work capacity. Form is totally there, but need to bring itttttttt

We need to find Vilma a boyfriend that can keep up with her!! Any candidates??

Awesome lady.

Interesting article - may be able to catch up to comments tomorrow.

Made up the run/hspu/climb WOD, details there. Awesome. Paul

Good to be back everybody! Happy New Year! It's been a while... and just my luck I renewed my gym membership on a rest day... :(

25/m/5'8/162

AMRAP in 20min
10 K-E
10 1.5 pood Kb swings
20 double unders

11 1/3 rounds

#63 thanks for the response im actually working on raising my GPP right now im coming back from a year off and have been doing some stuff from a group call West side Barbell they are big on gpp. I was tlaking to a guy i work with and he directed me here for this reason i did a rest day workout and i was sore lol thanks again

A very interesting article. I have never seen anyone with a horse or monkey helping them out, (only guide dogs) but would certainly treat the person with respect as if they were any other person. I think it is disgraceful that people would attempt to be fraudulant when it comes to disabilities, but I know it happens. Although I can understand the difficulties of making a law about what is and what is not acceptable for a "work" animal. Interesting to think how people might feel if they had to eat next to a horse (especially city folk who have never been by a horse before). I understand about the diseases, but aren't we as a society trying to stay too clean these days. Isn't it the bacteria in life that helps build a tough immune system? Thanks for making me think today!

Had time to kill so I did Back Squat, which was Rx'd just before I started Crossfit two weeks ago...

95
125
135
155
165 (1, fail)