The Bad Girl Open was at my gym, FIT in Los Altos. Congrats to all the crossfit women, from CF Unlimited in Milpitas, CF Oakland, and CF Silicon Valley, who stepped up in bold fashion to compete in the Snatch and Clean&Jerk today. This event only serves to make Crossfit and Olympic Weightlifting stronger and tighter as a community.

In her first ever OWL meet, Jenn Carlos, the CF Unlimited athlete who is notorious for her "Crossfit Christmas Tree" hit 6 of 6 lifts...a perfect day! The whole Unlimited family came out to support her. I love the energy you guys bring!

Special Guest appearance by 4th place at the 2008 CF Games, Oakland's very own Tamara Holmes! It was great to see you and your team represent! I'm glad Angela could make the trip.

I haven't done anything but watch the "Gillian Journal". And all i have to say at the moment is that she is totally awesome. So cool getting to meet her at the Gymnastics Cert in Ann Arbor, MI :)

Gillian - You're a freak in the coolest way possible. Keep chasing the boys and passing them.. You make us women proud.

Can't wait to see you at the end of the month - I can use your help working towards my free standing HSPU.

You rock, Gill.

great rest day!!! My wod was harder than i though totaly breathless and during my WOD i just can't silence that voice that keep screaming...WHY YOU ALWAYS DO WODS WITH BURPEES??!!! (i think it's a love hate relationship) i'll have a nice rest day
Big hugs guys hey Herm great post!!!

"At First, Funny Videos. Now, a Reference Tool." - I just searched YouTube for "Hang Power Clean" for additional info! I was traveling today so I'll do them tomorrow...

I asked this question the other day but no one caught it so I'll ask again...

I'm only about three weeks into Crossfit, doing the WOD's off the main site here, but have visited two affiliates for one workout each. They both had their own WOD's that were not from the main site. Both kicked my ass, so I know I got a good workout. I'm wondering though if trainers at affiliates are taught how to devise workouts? Do they just combine different crossfit exercises to make painful workouts and call it a WOD? Surely there is a method or reason for the order and combination of the WOD"S on the main site created by the Glassmans, but what about each affiliate making their own workouts up?

I could throw dips, burpees, running and situps together in a workout, but does just doing a varied intense workout make it Crossfit? I want to be clear that I'm not demeaning affiliate trainers in any way, just curious about how their workouts are devised and how they fold into the main site WOD program!

THANKS

my Lone Survivor book finally arrived today. can't wait to start reading. happy rest day people

If Gillian Mounsey is a freak (RE: road to CF video) I AM A FREAK LOVER!

To all the CrossFit instructors that taught our CF level one Cert at CrossFit One World. Thank you, and BZ!

I learned much more then I had anticipated, and I got my first Muscle-Up x3! Your knowledge of the CrossFit training concepts, and the comfort level at which you teach is very good. I thought the amount of time spent in the classroom setting and practical exercise was very proportional to my learning the material presented.

Anyone interested in really learning how to not suck at life, the CrossFit level 1 cert is for you. Even if you never plan on training another human being, this certification would benefit you. There were people in attendance at this certification that had never done a single CrossFit workout, and many more that had been Cross Fitting for six month to a year, or more. A level one CrossFit cert would be a great place for a beginner to get rooted in the basics, and a veteran to become saturated with the knowledge behind the movements, and the correct application there of.

One suggestion I would make would be to have the muscle up training practical immediate follow the kipping pull-up practical. Learning how to do a proper kipping pull-up was crucial to learning how to do a muscle-up.

Another suggestion for one instructor in particular, “Andy” (CrossFit Coronado) learn to abbreviate brother… I know, I know, drop and do Burpies till "you" get tired. :)

It was great working-out with each and every one of you. I am always impressed with the quality of people that are attracted to CrossFit, and those in attendance at this Certification were no exception.

Greg

Wow, I recognize quite a few faces from around town and my own gym in the CF One World L1 Cert!

Jenna @ Unlimited and Khalipa @ Santa Clara, congrats on passing your L2!

it will be a nice rest day.

The Gillian video absolutely gives me chills. I'm so glad I have tickets to all three days at this years games. I am so looking forward to July...

#6

I am curious as well as to how the affliates come up with their workouts.

In response to the article, my question is this:

Why is a nine-year old child even using a computer? When I was nine, I wasn't allowed to play video games or watch television. I was allowed to do one thing. Go outside.

There's a whole bunch of things wrong with kids these days, and I think the rise in technology is one of them. There is inherent risk involved in everything a child does, whereas going out and playing sports or crossing the street outside can be a physical hazard, the mental hazard of always being dependent upon technology for research instead of being able to do the simple task of picking up and reading a book is worse for their long term outlook.

As much change as it seems like I've seen in 40 years ... What factor will decribe how much more my kids will see? 2x? 10x? 'A quantum of change?'. Paul

Hey Allison I noticed on your post you have lost some weight are you sticking to the zone diet or something else?? Need some help gained some weight over the holidays need to get it off right now..

In response to your comment upon the article. The implications for the article can be understood in many different ways so I appreciate you pointing out that technology can have a detrimental effect on children (and adults for that matter). However I can't help but think about the possibilities that technology is opening up to people, i.e. crossfit website. I think it is important for children to become familiar with technology since it will most likely play an enormous role in their future. I do agree that kids should experience the outdoors more, but I don't think that the fault necessarily lies with them or technology for that matter, but instead I think its indicative of the importance we place on nature in our society. But again I appreciate your point because it is something that we should think about.

I had the pleasure of meeting Gillian this weekend at CrossFit Marina she is an amazing women. I can't wait to see her at the games this year.

*Woman

New technology can often appear to be used 'frivolously', the web is no different.

For example the good old printing press rose to prominence because it was a reliable way of mass producing 'indulgences' that got you a fast track into heaven. Driven by the fact that it was also a good revenue stream for the church at the time ;-). Now I don't think anyone would think that its long run effect was negative.

If you think the pace of change on the net has been too quick over the last few years, wait until you see what's coming. Here's a very interesting talk by Kevin Kelly: Predicting the next 5,000 days of the web

http://www.ted.com/index.php/talks/kevin_kelly_on_the_next_5_000_days_of_the_web.html
WFS

Ultimately how the web impacts our children's development is down to the example we set as parents.

Big Ups to all the CrossFit instructors that taught this past weekend at One World.

If you're a trainer and you REALLY want to learn how to elevate the effectiveness, intensity, and safety of your client(s) workout. I suggest you get your CrossFit Level 1 Certification a.s.a.p!

Clients are becoming smarter & smarter consumers today. They realize more now than ever that it's hard to find good quality trainers. You may look good on paper, and meet the qualifications but those qualifications have to come to life. The practical application is the challenge and that's where they come in.

As I say to my clients, "it's not about how many breath's you take, it's about what takes your breath away."

-John Fernandez - San Mateo, CA

Gillian - is without a doubt, a class act... I love knowing her and what seh stands for.

Atta Girl Gillian, now go kick some serious Arses!

tuck

#5-

I program for One World. I like to think I follow Crossfit protocol: constantly varied, functional movement performed at high intensity & the ability to move large loads long distances quickly.

I first started my programming based on the abilities of myself as a coach. I lacked the skills to be effectively teaching the Oly lifts, so when I first started programming, I rarely had heavy lifting days. I didn't make bumper plates a huge priority for the box. One World athletes paid the price for my programming faults. I think the strength of the One World athletes definitely improved when I improved as an Oly coach and regularly included Oly lift and max weight days into our programming.

Now, I program to the abilities of my box as a facility. For example- I have never programmed "Linda" on a regular workout day. I simply don't have the equipment to make it happen. 15 people in a 6pm class is a lot of bars and benches!

I mix it up. I try to think of (or steal) workouts that will hit all the metabolic pathways to achieve the best end result. I try to keep it fun. I avoid the "Any A-hole Workout" (any a-hole can think it up) where you just try to crush people day in and day out with crazy ass long horrible workouts.. (Thanks to San Francisco Crossfit for the appropriate title of that workout).

There are no rules. You just have to constantly think, "Will my athletes perform okay in a track meet, a marathon, a triathalon, a weightliftng contest, the Crossfit Games, chasing a bad guy, fighting a fire, caring for their loves, etc. I don't want them to be good at a few things. I want them to be good at a lot of things. How I program gets them there.

Attend a Crossfit Level I Certification. It will answer a lot of your questions.

Or, just ask Bingo :-)

Gillian,

Great job, stay focused and continue to be all that you can be. You will do your best at the games and everything you put your mind to.

I'm know you have changed the way many men and woman look at fitness, and will continue to do so.

Mac

Congrats and Thank You to all of the participants and Trainers at the Miami Dade Fire Rescue Cert. I had a great time with you all and saw some fantastic athletes for this years GAMES!!! Thank You also to Ripped Fitness for allowing us to workout at your gym .You have a great box.

Gillian I cant wait to see you again! You bada@@

thanks eric gohl for the earlier reply on how to save the skin on yr hands when usin pullup bar..couldnt reply earlier..:)

Gene,

As part of the level on cert , CrossFit coach's are taught how to construct their own wods and are encourage to do do. Exercises chosen should be functional movements that move large loads over long distances, constantly varied and performed at high intensity. To guage relative fitness they are usually Scored/timed or totalled. hope this helps!

Merle
CrossFit USA

thank you to all the trainers at the level I cert at Miami Dade Fire Rescue -- Chuck, Pat, Mike G., Drew, Jon, J-Mac, Jenni and Bobbi. I learned so much and had such a great time doing it. I thought I had a good concept of crossfit and the movements but I quickly learned that I didn't know near as much as I thought. The lectures and the application of the movements were great. All the material was presented very well and in a professional manner. Questions were encouraged and always answered.

50m/5'10"/230
cfwu x 3
30 x 135# clean and squat 6:47
3 x 5 140# shoulder press
I'll run later. I had to do something. I have not been able to work out for the last 3 days.

Level 1 Cert in Miami:

After attending my 4th cert(hoping to get to a Level 2 soon), I have to say they get better each time. I either learn something new or I learn another way to give better coaching cues.

The group that instructed the cert in Miami(Chuck, Pat, Drew, Jon, Mike G., J-Mac, Jelli, and Bobbi) not only provided great coaching and instruction, but were very open/approachable and willing to help in any way.

The one suggestion I have is to maybe remove the snatch instruction to allow for more time teaching the kipping pull-up or another movement that pops up during the daily wods a little more often. The amount of time we were allowed to spend on the snatch, although beneficial, may be better left to the Oly Cert.

Thank you to MD Fire and Ripped for hosting the event.

Gene i can't explain so good because my english...but i'll try....a coach have to keep on mind several aspects to train, the strengh (days of 3-3-3-3-3), the endurance (metcon fast or long wods as cindy or many others), the explosivity(100 meters sprints)...and some many aspects so as you can see a trainer have to create a balance between those aspects thats because for example on day one you do push-ups pull-ups and squats(cindy) next day run 10k and last day snatch 1-1-1-1-1-1-1 (strenght training)

Man i hope that something in this post make sence to you i like to help but sometimes it's dificult to me express the things as i wish because my terrible discusting english sorry for that

as rxd

24 hours

#5

Affiliates are encouraged to come up with their own WOD's for many reasons. As Freddy said, to fit the needs of the equipment at the box, and the clients.
Also CrossFit has a very open philosophy. Where would the creativity of the trainers be if every trainer at every affiliate did the main site WOD daily? We may all be drinking the CrossFit Kool Aid but we are not brainwashed.
If you are new to CrossFit and haven't done so yet get a journal subscription. It's the best $25 you will ever spend. There's a programming lecture series by Dave Castro that is excellent and it explains the philosophy behind the couplets (fran), triplets (helen) and single modality workouts which together make up the heart and soul of CrossFit programming.
Welcome to CrossFit and good luck in your workouts ahead!

1st day of new semester
1st crossfit(fran) of newsemester (off sched due to travel to school)
1st puke in gym of newsemester(got in trash can)

Gene you can do something even better spend just $25 and read the journal make your own conclutions and learn from the genius...THE COACH...LOVE YOU COACH

The Level 1 Cert in Miami was in a word: AMAZING. I already feel that I am a better Crossfitter and I can't wait to put my knowledge into use with clients.

Every instructor brought something unique and worthwhile to the program and I enjoyed every minute of it...no matter how painful!

Jenni Orr is a bad ass!

A huge thank you going out to Coach Burgener and his crew at the Oly Cert this weekend. Also, thanks to our hosts at Crossfit Marina for a great place to learn. I woke up early this morning going over technique in my head. Can't wait to get home and start practicing what we learned. Can't recommend the Oly Cert enough! That was some seriously well spent money!

Bike To Work-
I don't know why I didn't do this sooner. Perhaps its because I didn't have a bike. So I borrowed the old mans huffy and rode it in this morning. 4 miles, no hills 19:19 min's. I figured that the time wasn't all that bad considering I haven't rode a bike in years. I take a shower then go to my office, turn on the computer and I find this article.

"At First, Funny Videos. Now, a Reference Tool." by Miguel Helft - New York Times

A while back "Journal Issue 42 Feb 2006" there was an article on single speeding your bike and the advantages. I read the article and realized mainly because im an idiot that I had no idea how to follow the instructions written. Then it clicked, f***ing youtube mate.

So now my next pursuit is to find a bike shop, give the Huffy back to my old man. And then im going to single speed my new purchase (unless I find a single speed for sale) with the help of youtube as reference.

Next time im just going to go talk to my ten year old daughter for reference help.

I wonder if youtube has material on my next challenge - "Zone Diet"?

Enjoy your day off.
-James

Do most people on the zone increase the fat ratio? Reading the articles in the crossfit journal it seems like 2 or 3 and even 5 x fat is usual. Could you really call it zoning then?

Question about Pose running.
Still relatively new to pose running and I follow all the CF prescribed running days. Is it normally to have marked calf soreness (almost can't walk) for a few days post run? I'm wondering if I'm running on my toes to much although I'm making a concious effort not to do that while running or is the heal of my shoes to elevated. I'm running in Nike Bowermans but I took all the foot inserts out.

Are my calves just out of shape or does it sound like I'm doing this all wrong to have this kind of pain?

Thanks.

OK, quick question...

What does "globo" stand for? Is that an acronym? I understand the kind of gym a "globo gym" is, I just don't know where that word came from.

Sorry...but it's been buggin' me.

I love the Reebok Pumps the guy in the top pic is wearing. Must have had those since 1990

So I just wanted to say thank you to Gillian for continuing to drive even when being called a "freak" as a child... As one post that I have read said...."if Gillian is a freak, I am a freak lover"... That is so true. You are the S@%T, for real.
Good luck at the Games...
I hope to be at Phase II of the Q-Course by then but I will be supporting all of the great athletes in spirit.
Hooah!

JH- Have you ever seen Dodgeball? I mean, guys, correct me if I'm wrong, but that's where I'm pretty sure it comes from

Freddy C #:

"...or just ask Bingo."

Many thanks for that call out, but Gene #5 and anyone else, my own personal Crossfit gym is the virtual gym here at Crossfit.com. While I have attended a level 1 Cert and I do indeed understand the template/strategy/philosophy behind the creation of WOD's as part of a comprehensive program, my knowledge is all found right here on this web site. Any answers one might get from me on this question would be "virtual" answers, intellectual constructs not tested or vetted in the real world of the affiliate box.

Nope, the place where you get the answer to that question is either from folks like Freddy, or from the ultimate source of Freddy's knowledge.

Thanks again, Freddy :=)

did my run yesterday finally lol 50:47 my legs are KILLING ME!!

I'm guessing rest day's is when you should make up a workout you may have missed or should I call it a lose and take the day to do some thing light?

Just had a sad showing at track practice. I begged the coach to let me do the interval workout with the other guys to see what kind of shape I was in. They did:

4x 200 meters at 34-35 seconds (60 sec rest between)
2x 400 meters at 70 sec (90 sec rest between)
1x 600 meters at 105 sec (120 sec rest)
2x 400 meters at 70 sec (90 sec rest between)
4x 200 meters at 34-35 sec (60 sec rest between)

I thought I could hang at the 4:40 pace, but I only did the first 4 200's at 34-35's and then the first 400 at 72 and the second 400 at 79. Called it quits after that because my legs were gassed. The cardio is there, but I haven't done enough in terms of running to fatigue to get ready for the season. I guess I should have followed the crossfit endurance workouts more religiously. Oh well, looks like its gonna be straight up base miles for another week... overjoyed.

#6

Lone Surivivor rocks...and should be required reading for every American to show what the men who protect us go through!

Been up north since Friday, so unable to do the last two workouts (no way I could run a 10K in this cold). However, I did a brutal workout yesterday most northeasterners know about: Snowmo-fit.

10 Pull-The-Sled-Off-the-Trailers
40 Ripcord-to-starts
20 Drag snowmobile arounds

In all seriousness, I plan to make up both of the WODs when I get home today. In the meantime, it's time to go riding. Anyone else in Mid-Michigan hit the trails?

I thought the seminar was fantastic this weekend. I did find that I was hoping for one more day. 15 minutes of instruction on kip pull ups and muscle ups was hardly enough and I found myself still not grasping the concept. Pat did a great job on nutrition and gave me some personal pointers Saturday evening. Watching the trainers at lunch proved to me that it does not take a $60 a month gym membership to get to where I want to be both appearance wise / strength wise. All in all one of the best classes I have ever attended.

BTW Jelli, what is the "Western Grip"?

Thank you guys for yesterday’s posts ,just after my post i dropped dead on the bed
Tony the chiro 292 :
Thanks man , you really did hit something in me when you were talking about 10 yrs from now with a beer and dropping while doing a HSPU thanks mate and i will give my body the respect it needs
tucks :
yaa , it not cheap at all , and 10-15 i will be posting my numbers again
s'more:
heey man , thanks i am glad you liked it will hit it soon too may be when i fully recover
i am really considering a 7hrs sleep from now on regardless of the situation because i could set a PR yesterday and (i know i am new to crossfit , but i was gaining lots of performance before the last week) also i am on the CF-21 Plan (23 Blocks)
Really love it around here and 10-40 years from now i will be posting my numbers with you guys

Day 1 of MCIWS went something like this:
-Run 1.5 miles plus stairs and 600m crawl stroke for warm-up. -Brick drills. Swim frog kick holding a 10 lb brick with both hands out of the water 25m x 2. Swim side stroke holding a 10 lb brick out of water with one hand 50m. Tread water with brick for 10, 20 and 30 seconds. 5 minute "pass the brick" while treading water.
-Swim underwater on 1 breath for 25m x 5. -Circuit course of pushups, dips, flutter kicks, hello dolly's, and 25m sprints x 8 (not in that order). Conservative estimate of 1500+ calories burned. Slept for 10 hours.
Day 2 starts at 1630 today...

Subbed rest for shovelling 8" of snow off driveway and walk. I'm looking forward to another 4" after work.

IG great to see you posting...now bro time to sleep you need to rest...big hugs bro rest well train hard

What do you guys think about the Brady Quinn workout?

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=405c51fb9b523110VgnVCM20000012281eac____&page=2

Strengths/Weaknesses

Crossfit Cert. 1 in Miami: Overall I must say all the trainers were very knowledgeable and very willing to help out. It was the best class I have ever taken, without a doubt. Definitely a class that is well worth the money and I would recommend to anyone. You will never know what crossfit is truly about until you take this class. As far as the class structure went, I think everything went very smooth. I learned alot and was very pleased after the class was over. The snatch drill on day 2 really cleared up a lot of questions about the snatch for me. The double under drill i thought could have been substituted for something else but Im sure it helped someone. Thanks to all the instructors..... Ohh yeah....Jenni is one bad ASS mo Fo!!

s'more,
keep posting positive feedback, advice, whatever you want to call it, but no need to apologize for your english. it's easily understood because it's always positive. keep it up!

RE: how the workouts are created

Besides the awesome dave castro lectures, I found this nugget of information referenced in a recent article:

It's basically a pdf version of the dave castro lectures, and explains the reasoning behind the workouts. It might be a little bit out of date, but it's still useful.
http://journal.crossfit.com/2003/02/theoretical-template-for-cross.tpl

Best of all it's free!

Level 1 Cert – Miami Dad – Overall course of instruction was OUTSTANDING. The classes were extremely informative and I enjoyed them very much. They helped drive home the fundamentals which all transferred over very well when put it to practical application outside. Who knew a PVC pipe could kick my ass the way that it did? To our instructors/trainers…Chuck, Pat, Drew, Jon, Mike G., J-Mac, Jelli, and Bobbi, thank you for sharing all your knowledge, advice, coaching and time with us. You have a great team that works very well together, you all made the Cert fun, challenging and gave me a better understanding of Crossfit, its fundamentals, and practical application. I’m getting one step closer to drinking the Kool-Aid. :)

Gillian Rocks, woot NYC!

Miami Dade Fire Rescue was a fantastic host for last weekend's Level I, and the athletes were some of the most coachable and receptive I've come across. Thank you for such a great experience. When the call comes, I'll be back in Miami in a heartbeat.

Best,

Jon

Re: #59 by Greg Hunt
That's a great point on the comments ... there are a lot of nuggets in there. I'd like to see some of those added to the FAQ ... like Herm's recommendations on Overhead Squats ...

Re: #39 KLowe,
The book, Pose Method of Running, by Nicholas Romanov is a great reference ... along with the articles on the website, http://www.posetech.com, answers that and much more. Well worth the read.
Soreness is expected with the new way of running and should be approached with emphasis on correct technique rather than distance. Hope you are doing the drills.

M/49/151/1-1-09

Cross Country Ski, first time in perhaps 20 years!

7K, approx. 200 ft. elevation -> ~1.25 hrs.

Epiphany: the more you suck at something like CC Skiing the more energy you expend. Whew!

Hey Dakota, sorry for the lost days. Hope to see you soon. Haven't been at a computer. I hope you are crossfitting. I miss you.
dad

Peppe #38--

From what I understand, the important thing in Zone is to balance carbs and protein so you keep the insulin and glucagon levels where they should be. Fat has a stabilizing effect and gives you calories that are used for fuel but not stored as body fat. Increasing fat to 2x or even 5x allows you to keep your energy and performance levels up without creating an insulin response. Someone correct me if I'm wrong on this.

#5 Gene,
In case your questions weren't yet answered to your satisfaction, I thought I'd throw in my two cents.
As it was stated before, the CrossFit affiliate model is a very open one that gives the affiliates a lot of latitude to program as they see fit. What ends up happening is that some of the affiliates have excellent programming, while others aren't so great. Some of the newer affiliates seem to go through a growing process and the programming improves over time. Others never get it and eventually fail because they don't offer the results that good programming will get you.
There are two affiliates in my home town (take a wild guess where that is :-)
One of them offers very solid programming. The other offers mostly "Any A$$hole" workouts. Coincidentally, the gym with the solid programming has trainers and clients that are posting amazing numbers. The other "affiliate" has a pudgy owner and the clients see some results, but nothing compared to what they could be seeing.
I guess my point is, be judicious when choosing where to train...

Gillian - your optimism and humility are an inspiration to me each and every day.

Teamwork makes the dream work ;)

#58 kris kepler thank you

Level 1 Miami Dade Certification- The weekend was a blast, the instructors taught the fundamentals of Crossfit each in their own unique way. They were very accommodating and personable, great group of individuals, who made learning fun and humorous. Thanks to Chuck, Jenni, Mike G, Pat, J Mac, Drew, Bobbi and Jon, For a wonderful weekend and further instilling the true meaning of Crossfit to me. Wish you all the best of luck and look foward to seeing you guys in the future.

- Patrick Catania

m/29/5'9"/165#

I have just recently begun playing around with ring muscle-ups and handstand push-ups and decided it was about time I threw myself into the fire and hit them in a WOD. So today was the day. Prior to this session, my PR for MU's was 4 successful (in my lifetime) and HSPU (4 unbroken)...

WOD (this is a slightly scaled version of a Bionic v OPT WOD that I saw on you tube)

5 rounds for time of:
-2x Muscle-Ups
-4x Handstand Push-Ups
-15x K-bell Swings @ 53#
-20x Double Unders

As Rx'd - 15:10 (not that impressive, but its a start)

I'm fairly happy. All my HSPU's, Swings and Double Unders were unbroken. Round 1 & 2 of MU's were singles, round 3 took me forever (technique wasn't there) and I hit both round 4 & 5 unbroken (its amazing the body adapts under fatigue)...

Thanks to all the trainers at CrossFit One World Level 1 Cert this past weekend! It was a great seminar top to bottom and I highly recommend it to anyone and everyone.

#71 The Edge, no man thats great!!!! never underestimate your workout it's great bro!!! If you sweat if you have succed in something that great bro...congrats

Miami... Hats off to the trainers. Very informative, down to earth and best of all did not hesistate to answer any and all questions. They truly shared their enthusiam, energy and knowledge. I look forward to building where they left off and sharing what I have learned with my fellow firefighters. Brandy (MDFR) , Denise (MDFR) and Ripped Fitness did a great job coordinating all local efforts. Thank you all!!

I am however going to enjoy this off day but will pick first thing tomorrow.

OB (MDFR)

I was attempting to explain the Crossfit workout to a friend and the concept of "Jack of all trades, Master of None" came up. Having personally felt the benefits I don't agree with that phrase and I would say Jack of all trades, Master of athleticism/fitness.

What are you thoughts?

bingo, do you have an email address i can use? best, MB

****Yahoooo!!!******* Major PR for me today and I am very excited!!!

C&J have been a favorite, then, recently, I sort of lost confidence on the heavy C&J. So I did a favorite workout, that sort of freaked me out.

“Heavy Grace” C&J x30 @100#
= 13:33

(Last time Nov 08, 20:11)

Since I don’t believe anyone at work will understand my excited, and my family not so much either, I had to share with the CF folks :)
Then practiced FS form: 100x5, 115x3, 125x2, 135x1, 145x1

Sunday, ran 47 min, about a 10k. Sunday is my usual running day so it just happened to follow the wod Saturday which was cool.

Now I am craving 150 burpees for time… ;)
Erin

IG, glad to hear you took a break. Now take more. Passing out in the gym lacks coolness!

I started CF about a year ago. My advice comes from personal experience.

In August last year, I was working too hard, training too hard (main page WODs with too little substitution) and sleeping too little. Despite Mrs Chiro's warnings about overstretching myself and my body's own signals - fatigue, joint pain, nagging injuries - I continued to burn the candle at both ends whilst applying a blowtorch to the middle.

I came down with whooping cough and was dealing with fevers, night sweats, fatigue and a wicked cough that used to wake up the neighbours for about 3 months.

That meant 3 months where I barely managed a workout. That meant 6 months or so of strength and fitness gains wiped out.

I've learned my lesson. When life gets unavoidably crazy, I skip WODs without guilt. If I'm dumb enough to stay up too late, I take extra care with the next day's WOD and don't try to set a PB, necessarily. (Although sometimes I still do!) I still sub quite a bit for a few of the strength workouts and I take extra rest days when I need them, which is generally every 2 weeks or so. I make sure I eat at least 15 or more different fruits or vegetables a day and eat good quality proteins. I meditate for at least 30 mins daily and sleep an absolute minimum of 7 hours, but usually more.

I'm seeing regular gains in performance again now, plus I'm nicer to be around. I'm tuned in enough to know when to stop training. Discretion is sometimes the better part of valour.

(Eg, HPC workout yesterday - reached an 11-lb improvement on my PB on 5th effort, felt twinge in shoulder on next lift, so eased back for last two and didn't manage another successful lift, but didn't care. Today, shoulder is happy and well, I have a new PB and I'll train without injury tomorrow!)

As someone said yesterday, "your body and mind draw from the same well". Trying to work one and ignore the other ain't never gonna work out well.

Good luck with your training ... and not training!

if we can master none then all those bodybuilders who are selfproclame "strogest" have never meet pukie...crossfit to me is THE PERFECT BALANCE...hope you can understand me guys i'm not so sure if it's english

thats great in8girl, that's exiting girl i hope you keep better and better

Great job you go girl!!!!

Sorry bad english but best intentions...

ya i totally agree with you tony , feeling good today and even good to go for tomorrow , yet if i didn't sleep enough today i won't hit it hard tomorrow

Got a question for everyone. Is it normal for someone's max clean to be about as heavy as their max front squat? I just maxed my clean yesterday and got 205 lbs. I got under the bar fairly easy, but standing up with it is where I almost lost it. I was wondering if other people have this problem or if it just means my core isn't as strong as it should be.

29/f/115

made up the gdh/thruster/pull-up wod

20:21

65# thruster

cleans are way more dificult than front squats when you catch the weight you have to balance your body in a second that makes clean tough...the front squats are "easier" you don't catch the weight you put the bar in a "confortable" position you should move more weight

Crossfit cert one world:

Awesome job trainers! Learning and refining the foundational movements - great! Pat - thanks for the muscle-up tips - first time trying the muscle-up, and first time to completion! Holy crap.
Andy, Boz, Tony, Jolie, Nicole, Steve, Matt... almost as good as the 4th fittest man on the planet... :)

Cheers!
-Brandon

# 66

Ok, so you mean that my basic needs of protein and carbs are covered by the 18 blocks, and then if I feel that still need more "energy" I should add blocks of fat? How do I know when its time go from say 18 to 19 blocks instead of increasing fat? If you eat 5x fat, would it not be better to eat an extra block instead? 5x fat is pretty far from 40-30-30.

Sorry for all the questions but I have just started to zone and I can't get my head around theese questions. Have not found any info on this either. If anyone know where I could find it, please point me in the right direction

Mike #56

If your goal is body sculpting, then the Brady Quinn workout is a place to start.

But if you really want to train your body to face the diverse challenges life will bring you face to face with, and to face those challenges with confidence and not get injured doing it, then CrossFit is a far better way to train, think and move. A result of this will be a beautiful, healthy, and highly functional body to live and move in.

YouTube as a reference source is pretty limited currently and I can't see it getting a whole lot better. Obviously a video presentation is preferable for certain subjects (how to do a squat clean, for example) but in the great scheme of things those make up a relatively small portion of the questions that a person might like answered. It's much faster to get your information from text for most things and it probably always will be.

Gillian definitely has tickets to the gun show.

#77 In8girl:

Sounds like you're drunk on the Kool Aid...feels great doesn't it?

m/38/190/70"

Worked out at CF Lorton today...

WU: 2 rounds Cindy+

OHS: Worked up to 155x5 (PR)

WOD:
Fran as Rx. 5:42. I still suck at Fran.

Good tips from Steve on PU technique and building Thruster ME.

1000m swim

Was going to rest but I have a cross country flight tomorrow morning so probably won't get to work out tomorrow.

3 x 460m runs w/ ~1:30 rest between each set.
3 min rest
Then did 10 rounds of cindy, 7:16
Worked on L-sits and did 100 anchored situps.

Gillian is my crossfit hero. Such an inspiration!

To all the instuctors (Chuck, Pat, Drew, Jon, Mike J Mac, Jenni and Bobbi) at the Miami Dade Level 1 Cert.

OUTSTANDING!! Without a doubt the best and most informative cert I have ever attended. The presentaion, the level of knowledge and the abilites of the trainers were beyond compare. Humbled, it showed me how much I have to learn. The educational foundation they laid and the application of the technique is something I will use for the rest of my training career. A novice to CrossFit, if I wasn't convinced I am now and will train no other way.

They were also very helpful, caring, professional, and exemplary. Their lunchtime workouts proved they practiced what they preached. Extremely impressive abilities.

So thank you all, I have a newfound relationship with my PVC pipe. After spending half the weekend in the Aborignal squatting position my knee that's undergone 2 surgies has never felt better!! Amazing, and who said not to go below 90?

Thanks again everyone!

Miami-Dade Level I Cert

Thanks to MDFR, Ripped fitness, and Brandy. Special thanks to Chuck, Pat, Jon, Drew, J Mac, Mike G, Jenni, and Bobbi. You guys so F'N rock. I thought I knew a lot about Crossfit until this weekend. The time and knowledge you shared will show in my own training, as well as, the ones that train with me. The timeline was great, and the practical was awesome. Good luck to everyone, and again great job!

Oh yea, Bobbi don't sell that kidney for juice!!!

Jason B

mb #76:

PM me on the CF Message Board and I will happily share my email (it's a little scary to post it on such a public forum). Alternatively, use the email address on skyvision.com (info @ skyvisioncenters dot com); it gets checked every couple of days.

Look forward to hearing from you.

Did the hang cleans from yesterday...Still sore from that damn 10k...
155
175
185
195
205
215
225

Thought I should start posting, been reading/ lurking long enough...

-in8girl - way to go!!
-AllisonNYC- always look forward to your posts, as well as
-Herm
-Bingo
-TonyTheChiro
-SailorErin- glad ur back
-Playoff Beard
and last but not least....
-s'more!! Love you man!!! Stop apologizing for your english! You're awesome! Ud. escriba/habla ingles mejor que mitad de los EE UU. (lo siento por mi espanol horrible) LOL

Been fueling my WODs with break up angst. Broke up with controlling bf (among other things didn't like me crossfitting, thought I would hurt myself, get too big, or meet someone -duh! Enough said)
Still enduring a $h!tstorm of harassment from him via text, vmail and email, but I am calm, happy, and know I am doing the right thing, esp in setting a good example for my daughter, (as in what NOT to tolerate in a relationship).
When I am working out though.. forget it. It's the Immigrant Song blaring in my ipod and I am Kali unleashing her wrath... LOL

Been reading comments daily for weeks, and tho' I view my times as dismal, I will start posting

Yesterday:10k-57:00 Ugh! That's why my name isn't Fast Lil Pony
Today: Rest :)

Peppe #86-

From what I've read the 40-30-30 isn't the vital part since obviously going 2x or 5x on the fat would throw it to more like 20-15-65. As long as carbs and protein are balanced you'll be ok hormonally. The general rule is to increase fat once you get as lean as you want to or if your performance starts to suffer. Your optimal protein and carb intake depends on what your lean body mass and activity level are, then you adjust fat as you go along.

So a 6' tall, 180lb, 6% bodyfat, elite CFer might be at 18 blocks with 5x fat--but a 6' tall, 180lb, 20% bodyfat middle of the pack athlete might be more like 17 blocks with 1x fat, then increase to 2x or 3x fat once he leans out a little.

But to answer your question--no I don't know of a set rule for when to bump up or down on blocks, aside from tweaking things a little for a week or two at a time and seeing how your body and performance respond. I'm far from a Zone expert--anyone else know of a better way to explain this?

strong lil pony first.... thanks so very much for your words and second...wellcome big hugs i hope read your posts day by day...this is a great forum full of great athletes and exelent human beens

#99 Strong Lil Pony:

Welcome aboard and thanks for the shout out. Glad you decided to take the plunge and jump in here with the rest of us...the water is fine!

Ooh, break up angst...GREAT fuel for the wods! Keep channeling that fire towards something positive and you'll come out stronger as a result, both inside and out.

Never quit!

well said Playoff Beard it took me half an hour try to write something coherent...=)

Did 2 day's-ago WOD.
10K for time.

Well, it took time....lots of it.
Was cold here so I did it all on treadmill.
Did the first 4 in shoes & the last 2 in Vibrams.

But....I finished.

Cheers!
Dave

first off im about a week into crossfit and i am totally converted. i have never felt such an increase in energy and feel absolutely amazing and can see my body changing almost immediately.

but quick question regarding recovery:

i know women tend to recover much quicker than males, but am i missing something in my workouts cause i dont feel recovery days are necessary. i have no doubt i am being pushed, but by the next morning i have an amazing amount of energy and feel completely revitalized (admittedly a bit sore and tight though). i have to confess some of the exercises i have to substitute cause of limitations, but i don't feel i'm cheating myself cause i feel like my ass is getting kicked anyways.

my nutrition has been pretty spot on lately, im having steel cut oatmeal/cereal/cottage cheese w/fruit and flaxseed in the mornings, maybe some pb and jelly, before my workout, then afterwards a whey protein shake w/banana or grapefruit, with a heavy spinach salad afterwards and before bed cottage cheese w/fruit. ill cheat occasionally w/a glass of beer and some multigrain pretzels.

i just want to know if im not pushing myself as hard as i should be or if i should add more exercises w/my crossfit workout? thanks ahead of time!

38/M/180

Snatch 5x3's 115/125/130f/125/125/125

30-20-10
ring pushups/GH situps
10 burpees betw rds
7:19

#86

For info on tweaking the zone for your needs check out "42 Ways to Skin the Zone" by Robb Wolf. It can be purchased at cathletics.com on the Performance Menu link. Also, robbwolf.com has additional articles and posts on these issues. Good luck.

#105 Tina

I've found that metcon workouts don't make me sore for the most part (cept GHDs- ooof I wake up next day like I was takin' Houdini punches all night long). Strength days though do make me sore, but not unbearably so. I do feel am pushing myself all the time, but I am definitely at my most intense with my ipod - Rage Against the Machine/LedZep/AIC/Ludacris/NIN/Metallica anything that gets me fired up. NOT the music piped into the globo, thats for sure! Also a good measure of intensity is to find local box, mine isn't that close, but doing crossfit with other firebreathers make the f-bombs just *fly*..... Good luck

Thanks s'more/Playoff Beard...
I'm in!

Just teached a friend how to do a HSPU :D and to Squat Right and Directed him to CrossFit.com , happy about that :D-find my way to train-

Miami-Dade cert 1
I would like to thank all the trainners (Chuck, Pat, Drew, Jon, Mike J Mac, Jenni and Bobbi) it was one of the best experiences ever!! Thanks guys I leanerd a lot more i had expected. 3-2-1 GO!!

teach train someone and have success doing it feels unbelivable great IG congrats!!!!

bingo, cool, in your vcare box.

Gillian,

Nice interview. The 'art of practice' and the 'philosophy of play' are tenets you bring to life everyday. TTime will tell how many people will be affected by your love of training and your passion for teaching.

The athletes of CrossFit are setting a very high bar of entry. Improvements in performance, such as yours, are an example of the payoff from hard work and dedication. Women or man, identity is a result of effort and achievement.

Good stuff!

Michael

installed speed and heavy bags and building rings for fort basement!
Hooah!

made up frankenfran wod
hgsit, back/h ext, thrusters, pullups

21:59

Saturday 10 K not faster but feeling better
accidentally ran 6.5miles 1:20

Sunday make up Hang Cleans 1111111
135/155/165F/165/170FF/165/170FF/165F/165/165FF/ 155/160F

"...i just want to know if im not pushing myself as hard as i should be or if i should add more exercises w/my crossfit workout? thanks ahead of time!"

Comment #105 - Posted by: tina f/24/5'6"/140

You've just started CF. Over time, you'll develop serious ability to generate intensity. When that happens, you'll need more rest and recovery.

Did 7 round 1 rep deadlift. With a pb of 400lbs. WOD from CFB.

Semper Fidelis and God Bless

Strong Lil Pony- thanks for the shoutout. I'm glad you're deciding to post. It can be addictive though. When I'm not doing the actual WOD I usually find myself lingering around the site. Bad habit, I'm working on it. Anyways, good to see you're using your negative feelings about a breakup for positive use like throwing weights around during a good ol' fashion CF session. Anger is a powerful tool, and I find it best used during a WOD. Thanks for posting and keep it up.

M/32/6'2"/187

Last day for gym time till 1/26/09 due to non-stop travel.

5K in 24:23
1 min @ 15 min/mile
4 min @ 10 min/mile
5 min @ 9
5 min @ 8
5 min @ 7
4:23 @ 6

At a hotel for a work related training seminar, after 2 days off for ?food poisoning?--

Did Tabatas: squats; situps; assisted (and admittedly lousy) dips; knee pushups.

Squats: Highest 17, lowest 13. Mostly 15.
Situps: Highest 19 (once), lowest 9. Mostly 9.
Dips: Highest 12, lowest 2, all over the map, and poor form, even with assist. (How do you scale such a thing, when they are already assisted?)
Pushups: Highest 10, lowest 4. Mostly 4. Fairly good form, though assisted.

M/19/5'8"/148.5lbs

Did a super freakin' hard workout today with the other Panther Crossfit guys.

10 GHD situps / 10 back extensions, 30 thrusters (95lbs), 50 kipper pullups

30 / 30, 20 (95lbs), 35 kipper pullups

50 / 50, 10 (95lbs), 20 kipper pullups

I had a good pace going but then I almost died at the third set. Time of 37m 16s.

Congrats to all Level 1's from the Miami Cert this weekend. Brandy, Denise, The Chief and Ripped Fitness you couldn't have done a better job making us feel welcomed. And as always, an awesome team of trainers (Pat, Jon, Mike G, Bobbi, Jelli, and J Mac).

"I LOVE YOU MIAMI" L.H.

m/24/6'3"/180

95lbs:

6 deadlift
6 bent over rows
6 hang cleans
6 push press
6 back squat

9 rounds in 20 min.

Hearty THANK-YOU to all the instructors from the Miami cert. Was my second Level 1...learned as much as I did at the first...amazing! Pat Sherwood, Andrew Thompson, Jon Gilson, Chuck Carlson, Jelli, Bobbi, Mike G., & J-Mac were all amazing presenters & true professionals. All were quick with a smile but even quicker to correct my form. Friendly & Knowledgable...great combination. I especially enjoyed Pat's Nutrition lecture...& in true CF style I intend to face this demon head-on! (My nemesis, as it were) Thanks again for everything. Hopefully this will be the beginning of a powerful CF community here at Miami Dade Fire Rescue.

Jon, I'll be in touch this week!

Drew, never got to chat with you about Quantico. Would still like to pick your brain. I'll shoot you an e-mail this week.

Jelli, you are a beast! & an inspiration...please stay in touch with my sister about the qualifiers. I know she would tear it up!!

Humble Regards & Many Thanks,

m/22/160/5'9"

working on my hang clean technique, but still I'm happy.

175-185-195-195(f)-185-185-185

Gillian:

so nice to see you again! you are so great to hear speak..you move us ladies totally!

I was so like in awe when you were on the rings holding your body straight out and then you turn back up, that was sick! :) you are soooo strong!

kudos! lets train again soon.!
big hugs,
Lisa

E and Jay, thanks! That example was just what I needed and I'll look into that book.

*Miami Cert*

Congratulations to all the new Level 1 trainers from the Miami cert. You all were a great group of athletes.
Jessica, we better see you at the SE Regionals!
Thanks to all the other trainers. I love working with you all!

*Miami Cert*

Congratulations to all the new Level 1 trainers from the Miami cert. You all were a great group of athletes.
Jessica, we better see you at the SE Regionals!
Thanks to all the other trainers. I love working with you all!

143lbs/32yos

I know its an off day but I stopped in at the local affiliate, Motor City CrossFit for a workout. I did their "Sissy Test"

15 burpees, 1 KB swing (53lbs)
14 burpees, 2 KB swings
13 burpees, 3 KB swings
all the way down to...
...1 burpee, 15 KB swings

Time was 14:09

My shoulders are feeling it today. All swings were unbroken and overhead.

Miami Cert-Drew; Chalk it up to the head not the heart brother!

Thanks a lot to all the instructors from the Miami cert. You were awesome and really inspiring! I got my technique polished and learned so much new stuff that I am sooo much looking forward to using when teaching our members in Copenhagen.

Check our website www. crossfit.dk (The whole thing is in Danish, sorry ... but there are plenty of great pictures everyday under "Seneste WODs".

Also, should you ever come to Copenhagen make sure to drop by our "Church of Pain" for some kick-ass traning!

Once again, thank you so much. It was great meeting you all.

Yvonne - from Team Denmark

The article highlights part of a larger trend of technological super-empowerment. More and more information is available to anyone with a computer and an internet connection. Google, YouTube, Wikipedia, and CrossFit are all a part of this trend.

Fascinating stuff.

just getting back fom being sick

3 rounds for time
run 400
BW bench press x 10
BW deadlift x 10

21:08

It's been a good rest day. I'm ready for Mr.Joshua tomorrow. Get some!!!

M 35/224

CrossfitEndurance

5K Row...19:38(pr) by 7sec.

26/155/m

65,75,85,95,105,95,95, 95(extra)

might drop weight next time, to master the form.