nice pic hahaha rest day

Here's the story I would add: The sad summary of aftermath with a huge glint of hope and pride as the final punctuation....

Got home on Sept. 11, 2001 in the evening to turn on my computer--saw dancing, celebrating 'Palestinians' handing out candy and making the 'V for victory' sign, all smiles and mugging for the camera. The depravity was accentuated the next day with an Egyptian newspaper's headline of 'Bullseye' with a picture of one of planes just before it struck the 2nd tower.
I for one felt there was hope of winning this war, both culturally and militarily, when Mayor Rudy Guiliani publicly refused Saudi Money (in the millions of dollars, I believe) to help rebuild NY. God Bless you, Mayor G.!

good journal video John Welbourn cracked me up at the end

Physical fitness can neither be achieved by wishful thinking nor outright purchase. -- Joseph Pilates

i was on the phone with our trading desk in. One of the financial center buildings when the first plane hit. No one knew what had happened but cnbc showed some footage of the hole in the building with reports that a small plane had hit the tower. We could see it was a very big hole. The lines to our desk were jammed with busy signals so we could only watch TV. I saw the people jumping. I had friends and people I worked with in those buildings. I was very angry when I found out what had happened. Ill never forget that day.

Eight years ago today after watching the second plane slam into the WTC live on TV I made the decision to join the United States Marine Corps infantry. It has forever changed my life. I close my eyes ever night knowing I have made a difference and made the United States a safer place.

Thanks coach needed a break after the last WOD..smoker yes but love it...

Crossfit Knoxville did a 9/11 WOD today..

CFT20

Crossfit Total x 20 Reps...

http://www.youtube.com/watch?v=-rJECFh2F14

Finished CFSB today and thought what was a good wod to do on 9/11? Crossfit Knoxville decided we would do CFT on 9/11/09 and do it every year moving forward, but we added a little twist.

CFT20 = Crossfit Total x 20 Reps
Each movement performed at a 20RM.

Check out 20 Rep Crossfit Total on the Message Board under Competitions.

It was really cool workout and two people have completed so far.

Always remember what happened on 9/11 !!! God Bless the USA.

That's funny. Specific general physical preparedness. That reminds me of acting naturally.

isnt that heather keenan??

hey joe fyi the footage of the dancing Palestinians
was file footage from the 1990s. if you want too see
who was dancing check out on you tube the five dancing israelis that were arrested on 911 but later
release and went on tv and said "we were only there to document the event" the one big problem i have with this is they were filming the first plane. how did they know about the event before it happened
http://www.youtube.com/watch?v=tRfhUezbKLw

CFFB rocks, no two ways about it. If your goal is pure GPP, stick with the dot com, but if you like to mix things up a bit, nothing like a heavy and short metcon after doing 5X5 BS or the like.

Definitely recommend CFFB for anyone who simply CFs for fun, fitness, health and competition. Not saying to do it daily, but they have some top notch programming which shouldn't be overlooked.

My twin boys were born two months after the attack. I told them the story last night.
They weren't scared, they got mad.

Looking at these pictures this morning I'm in tears missing the three friends I lost that day.

God Bless all of you in Afghanistan and Iraq

#10.. nope.. this is a pic of Heather Keenan- http://tinyurl.com/njg2rw (notice same cameraman!)
Lots of fire breathers at The Games.
Btw, Seth Godin mentions CrossFit on his blog today... that is a big time endorsement.

Needed it..

Coming off of a week off - had to be done, life was getting crazy.

Barbara hurt me badly yesterday - quads, chest, abs; you name it, it's sore.

So heading back over the week I missed, and going to cherry-pick some fitness.

Enjoy the rest everybody! I hope you were all crushing while I was out!

Witness the Fitness...

Ok guys…….when? That’s my question. When are you gonna begin incorporating swimming events into Crossfit? As a former Collegiate swimmer, it is painfully clear Crossfit is lacking in, well, GPP for 2/3 of the earth’s surface. Just ask a Navy Seal. Swimming, in my view, would indeed round out Crossfits vision of GPP.

So come on, respond, dialogue about it, address it on the main site. At least alibi it, so those of us who see the “water vacancy” can scratch our heads as say, “Ok, we respect your viewpoint to keep swimming out, but we also disagree.” Then we can all move on. But if we do, let’s call it something other than GPP. Let’s call it PPP…partially prepared fitness i.e. GPP – H20.

#6 USMC0331:

Thank you so much for that decision!!

Enjoy rest and family and never forget who protects you when you sleep.

Bird (20),
I'm sure the management is wary of sending people into the water in workouts meant to be done at near failure levels of intensity.

Logistically it's probably tough for folks to bring to a pool the equipment they'd need for the other exercises they'd be doing. Even if they went to the trouble, they might get a pretty hostile reception from the lifeguards. Everyone's familiar with the stories of trouble with the 'unenlightened' at the local Globo gym. This would add a new dimension to our infamy, stories of CrossFitters being tossed out of the aquatic center for swinging a kettlebell on the pool deck and scattering the panicked lap swimmers.

However, for those willing to take the risk and who can truck toys to the pool, the idea would be to switch the running or rowing component in a given WOD with a swimming interval. The other day, we did the 15 Power Snatches with 95 pounds, but we swam 150's instead of ran 400's.

#6 USMC0331 thank you. And thank you to all your brothers and sisters in arms.

I am law enforcement and have been for 20 years. I was Sergeant on day shift when the planes hit. My wife didn't understand my next six months of 12 hour shifts, all midnights, and she left. We have a naval shipyard in my town that needed to be secured. We took care of it. Not easy for a department of only 20 officers.

#19 Bird.
crossfitendurance.com has the swimming you are looking for. Supplement your CF wods with some CFE. They'll give you what you need.

re: #12...
Eddie, I wasn't aware of the date of that file footage. I thought it was odd that the local Pal. police were also seen taking the cameras away from the people filming. Or the young girl (not sure from what country) who said that 'America got what they deserved.' So, yeah..who knows WHAT they were talking about...
#6...Thank you, and stay safe out there--we are all praying for you and your comrades in arms.

Did Barbara today.

28:55 as rx'd

re CF Football.

I've been on mainsite for about 1.5 years now. I have made CF my training and CF comps my sport. The main reason I have switched to CF football is that most CF comps mirror CF football type WODs more than mainsite Wods (IMO). Example. The CF Dirty South Regionals had 4 events.
Suicides / Deadlift 6 min total
AMRAP 8 min CR and C2B PU's
WBS/DU's/Rope climb
Grinder (row/135#OHS/run/KBS/run/Burpees/sprint

None of these events lasted longer than 10 minutes, involved heavy weight movements with very short time/high intensity, and springting/burst type bodyweight movements.

IMO CF football does a much better job at preparing for CF Comp events such as what was in the Dirty South Regional. Not to say that the events will not change in the future.

I'm not abandoning CF mainsite at all but will be emphasizing the CF Football type wods more often due the the prep for games type events.

just my .02 on the discussion.

I'm interested in seeing other view points as to CFmain vs CFfootball in preparation for CF comp events.

Regardless I'm in debt to the CF training to allow me to compete in something meaningful again since my days of traditional organized competition events are over. (m/32/with a wrestling/rugby background).

KLowe
Crossfithuntsville

***FRAT***

A big thank you to Jason Khalipa for letting us join his 5:30 pm class yesterday. He's got a killer box and the energy level was awesome. Jason is a class act and a great coach.

"Barbara" kicked my a$$ as usual, but having Jason push me through it was really cool.

If any of you Crossfitters are ever in Santa Clara, stop by and check it out. I know I'll be back!

***FRAT OUT***

Someone help me out here. I have been sick for the past few days but I can not get over the mentality of skipping a workout. I skipped yesterday because I had a fever and could not move so I thought "Hmm I can do it today to make it up." not so. 2 rounds into Barbara and I had to lay down on the garage floor before I passed out. I try to listen to my body but I can not stand skipping a workout. I think I need help...

m/39/190/77"

Did 5K pump and run today with 205 I got 15 reps and 5 K in 22:46 for a total adjusted time of 15:16 not bad for 2 day notice

M/47/66"/135

Back home after transition from Iraq. Yesterday made-up Push Jerks at 135# each.

Am now looking for CrossFitters IVO Oneonta, NY, anyone please gimme a hollaback...

Comment #19 - Posted by: Bird:

You might want to look through the archives as well. I think in the early days of CrossFit.com there were some swimming WOD's. Go to the very first posts and read through. There is some really cool stuff plus it's like reading the history of CF.

#12 eddie

That was just silly. No facts at all.

CFSBII, wk 4, BS 3x5, 190, 200, 210

Metcon later

Did yesterday's WO today.
subbed 40 pushups per round instead of 30
but had to do about half my pullups jumping
6min/6/7/8/8
total time with 3-min rests: 47 min
totals: 100 pull ups, 200 pushups, 200 situps, 250 squats
that hurt. Pukie almost came-a-callin

Need some advice. Been doing crossfit for the past several months, and I really enjoy it, and can see the results. BUT, I have a variety of problems with my shoulders (impingement, and subluxations as the result of the labrum being stretched and torn, resulting in a weak shoulder girdle). For example, I can't do dips at all without pain. For the other exercises, I can go through a week or two with no issues, then my shoulders can't take it anymore...I get fairly bad rotator cuff tendonitis, and pain and swelling in the joint, which lasts for a couple of weeks. So, its a couple weeks on, then a forced couple of weeks off :-( . My doctor thinks that crossfit is just too strenuous... a little workout for my shoulders is good, but my shoulders can't seem to take the intense workouts that are the very foundation of crossfit. Love the workouts, and want to continue, but not at the cost of deteriorating shoulder joints that will cause me serious problems down the road. What can I do to work around these issues?

usualy i dont like rest days
but hell i needed this one
been working out for 7 days straight,gets hard ive to say.

anyone else still sore from the lunge WOD?

I normally back up fine each day but that one has hit me really hard. My Barbara time was more than 5 minutes slower than my PB.

Was going to go back and do to today but think I'll just take a proper rest day. Feel like I may go carb heavy today to recuperate

"Babs"

1. 4:20
2. 4:06
3. 4:01
4. 4:05
5. 4:16
= 20:48, PR

Overall a PR, last time had a 3:49 round...but also a 5:23 round. Was at least consistent this time.

Then more "squat therapy"
BS 155, 3x10 with every set at the top of the min.

Erin

#6, my biggest regret in life is not having served. My dad, a USMC and vietnam vet, talked me out of the service unless they'd guarantee me OCS. I should have enlisted either way.

Regarding swimming, I don't know about others but for most of the year I wouldn't be able to do it, living in northern NH where it's too cold to swim outside most of the time and too expensive to join a gym with a pool.

crossfit football is a great program. been doing it for about 3 months now and i've pr'd about 8 benchmark crossfit workouts and most of the lifts. i've tweeked it a little bit mostly around the running and the snatch and clean&jerk. football does power snatch and power cleans and i work in more squatting.

400m; 1:34, 1:10 (avg HR 176, peak 194)
200m; :33

Fastest 400 since my 20's.

i did barbara today, i though that i had to do it all in one and just have the clock run on, do i time each round and rest between rounds? Well I was not sure so i did it all in one.

Barbara
22.39

cross country 5K today, 20:55

Did "Dumbell Fran" this morning.... remeasuring how I have progressed since I started doing Paleo full time Aug 1 - on Aug 4th db Fran with jumping pus and 30# was 5:42....38 days later with Paleo running strong 4:54. Does Paleo work? Hell YA!

Finished it off with some front squats
65x5
85x5
105x5
125x3
135x3

15-12-9-6-3 of
95#/55#
PP & SDHP

Deano 8:10
Kelli 9:17
Plus
400m 6 degree incline 8mph
800m 6 degree incline 6 mph

#6, HOORAH brother, I did a similiar thing after the happening of September 11th, 2001. I'm a US Airbone Ranger Infantryman in the United States Army. Much like yourself, it has been my greatest honor to serve this country and the people who inhabit it. God bless America. I appreciate your service brother, INFANTRY leads the way.

By the way, GREATLY appreciated the rest day, can't wait for tomorrow.

Get some!

Another Todd
I know it's hard to miss workouts due to injuries, sickness, or a busy schedule. But listening to your body is sooo important. Bottom line: if you don't give your body the rest it needs now, it WILL take the rest it needs later. also, some time off is sometimes a blessing in disguise. Best of luck to you!

#35
Mark,
start taking fish oil. it is a potent anti-inflammatory. I starting using it and my shoulders have felt great ever since. there is CF article that says doing very light overhead presses is great to rehab damaged rotator cuff injuries.
overhead squats rock for streching the shoulder girdle.

good luck.

diane at midnight. see tomorrow's log for time.

I think it's worth posting this link on a member of the British Parachute Regiment who died rescuing a reporter: http://www.thisislondon.co.uk/standard/article-23742867-details/Tributes+paid+to+soldier+killed+during+journalist+rescue/article.do

We are all grateful for the members of our military who sacrifice rich lives at home for postings in dirty, dangerous and thankless places over seas, from which they know they may not return alive, or complete in body and mind.

We need to remember and appreciate as well our other brothers and sisters from the UK, Australia, Canada and other nations who have joined in the cause.

When you look at the history of the evolution of liberty, it almost seems accidental. It began in the modern era with the notion that no man--not even the King--is above the law.

Our system, in its basics, is the structure of the Romans--including most importantly their system of law, improved with an historical eye to why their system failed--with the SPIRIT of the British.

I would encourage those of you who want to really understand what made the founding of our nation so special to read Joseph Addison's "Cato". George Washington kept it by his bedside throughout his long and exhausting campaigns, next to his Bible. In my view, there can be no doubt that Cato was his model.

He had it staged for the troops at Valley Forge.

"Give me liberty, or give me death". Not Patrick Henry: Joseph Addison.

Here's a link: http://www.amazon.com/CATO-TRAGEDY-SELECTED-Joseph-Addison/dp/0865974438/ref=sr_1_3?ie=UTF8&s=books&qid=1252872131&sr=8-3

Imagine yourself in Washington's shoes, back against the wall--underfunded, undertrained troops low in morale, freezing, facing the best soldiers in the world--reading that book, and finding renewed resolution every time to win, or die trying.

These are the men who built our nation. Let us continue to deserve their sacrifices today and every day.

As I read the foregoing, I see an irony. I will submit simply that we rebelled AS ENGLISHMEN, based on ENGLISH notions of natural rights, and emerged as AMERICANS.

That's all the tinkering I will do. History is rich with beautiful paradox.

Kevin,

Thanks for the tips!

I know I was supposed to rest today, but I got suckered into a 10 mile bike ride. It was fun and I think I lost about 20 lbs in water weight. This being Scottsdale, at 98 degrees in September

#35/Mark:

Dude, you need to be really careful doing WODs straight off the web-site with chronic instability and impingment like you're describing. Leg and trunk work is just going to need normal scaling to match your conditioning levels and goals, but the upper extremity work you see on this site would need alot of modifications to keep your shoulders safe.

You might want to try finding a CF certified trainer that also has an Athletic Training or Physical Therapy background that could help you work on shoulder stabilization in a CF format and also adapt WODs to your shoulders' current condition.

Good Luck.......

I hope that camera guy's not focused on her butt. All hell broke loose the last time that happened.

Mark #35

Dude CrossFit is a lot of fun, very effective and keeps it interesting. However, It is just an injury waiting to happen, don't know your age but as you get older there is now way that you can keep up the volume that you can in your 20's. Also, Diesel Crew and some other sites have a lot of shoulder rehab and warm up info you might check out. The Diesel Crew Youtube channel is a good place to start