Killer performance on the handstand WOD Laurie!!

Suweet! I need it. My forearms and lower back are so sore!!!

Laurie - that was incredible. You are so smooth and effortless. I'm sure there is a lot of internal stuff going on but externally - smooth.

Awesome crew of soilders at Wright Patt AFB. PCF has had the honor of workin out with a number of em, and they are a great team and demonstrate camaraderie excellently. U have a great box, and I look forward to great things to come...

damn hell of a workout to open the gym for those Airmen, fight gone bad woah.

WOW!! laurie, ur a badass.

Scrutineer #3, Careful ... that's one tough dude. He's definitely the guy you'd want next to you if you had to kick in a door and move bad guys into the dead guy column. 28" waist marathon runners are great on race day, but not much help when the iron starts to fly.

Josh #6, thanks for all your help so far, bro. Can't wait to get some of our athletes together for some competition! You guys are what this community's all about.

Rest day... Thank God! Three days of the most hardcore training I've ever done with very little or no scaling and I am REALLY feeling it!

Started Crossfit in March '09 after years of being somewhat unfit and doing very little physical activity... I'm proud to say I've made a huge amount of progress training solo!

Laurie, amazing...and now I hate u : )
After all the complaints from that WOD, u made it look easy. Great job.

Laurie - amazing.

i wanted to see a video of someone doing the handstand WOD and i got it. Laurie, did an awesome job on it. is she a gymnast?

So you think we'll see more difficult handstand requirements at the games this year?

WOW!!! Laurie that is an amazing performance!!

Some day I hope to be able to do that WOD and not have to scale it. Amazing performance Laurie!

To #8 braind

You better think about what you are saying before you say they aren't war fighters. Given not all airmen are kicking in doors, there are plenty in the trenches. Be careful with your generalization.

http://projects.washingtonpost.com/fallen/branches/air-force/

Laure....WHAT!!! wow ...great work!!!

I second that statement Brett.

Awesome work Laurie! I failed miserably on that WOD.Without trying to take away from Laurie's excellent work, the video brings up a question:

Do many people do kipping HSPU in WODs and consider it rx'd?

I guess I'd heard the term kipping HSPU and probably seen it before, but never did it really register as a possibility for doing them in WODs.

Should I be practicing these? Probably.

But what's the consensus on this one?

Touché Brett, your right.

Wright-Patterson AFB has a GREAT gym and the people I met at the level 1 were top-notch. Best of luck to you guys!

That workout at wright patterson looked painfully familiar... two more workouts to make up tomorrow then will be on schedule. and best of all no pull ups to shred my hands even more... besides in the CFWU of coarse

We're not soldiers, we're Airmen!!!

Way to go W-P, blazing the trail for the rest of us who wish our bases had something similar. Of course it always helps to have a base commander and his Chief willing to commit some space, help w/ equipment and give the whole thing a push.

Ahh, it takes a yuppity O-6 to get CF at the gym. When I was AD I tried to get CF at my gym and I got laughed at. Ive been yelled at for doing wall ball shots and o-lifts. When you're enlisted you have no voice. lol.

Be easy on the Airmen. I am an instructor in the Air Force and come in contact with hundreds of Airmen yearly. True many are war supporters, however, many many Airmen are outside of the wire fighting just (as well as right beside many times) like our Soldiers, Sailors, and Marines. And many of these war supporters are outstanding cross fitters as well! I see a few posts about it being hard to get Crossfit gyms opened on AF bases....I agree. The trend though is changing towards accepting Crossfit as the superior workout regimen and soon it will be the standard rather than the exception. Happy rest day!

Laurie that was absolutely amazing and very inspiring!

Absolutely magnificent Laurie!!

unbelievable laurie! that was so badass!

Laurie...

WOW!

Well done.

Laurie - you consistently put out astounding performances ... I'm so happy the rest of the CF world is finally getting a glimpse of your awesomeness!!

Just watched the handstand WOD video. That is unreal!!!

Does anyone know the name of the song thats playin in the handstand WOD demo video?

And yes that is a crazy performance!!! Just chilling on one arm to rest the other!!!

both words link to "conjecture".

M/30/5'10/150 (MTN Warrior)

REST FOR TIME! WOOO HOOO!

Enjoy your rest day.

SANTI

Thanks MWR. Navy's officially the lamest kid on the block. BZ to USMC, USA, USAF.

Laurie, my jaw about hit the floor watching that video!! AMAZING!!

I am always up for a new challenge, and Laurie brought a good one to the show, well done Laurie:

Looks like I'll be doing the "Handstand WOD" tomorrow.

Have Fun, Train Hard,

Billy

Being in the Air Force, I'm glad to see wright pat getting more crossfit. Crossfit anywhere is a good thing. I wish every unit/base had commanders willing to spend dollars on rings/bumper plates/rowing machines. Warfighter support is exactly what AFMC primarily does. Don't confuse deployment taskings with sitting at the desk managing paperwork and checking email. I wish every airman had a clue how to do a thruster, a muscle-up, tabatas, and fight gone bad. The Air Force would better off regardless of your daily job.

Amazing performance Laurie, I'm all motivated just sitting here.

I'll second #33 SC's question: Great song, who's the artist?

Dammit, I wish I would have thought of doing kipping HeSPU instead.

in '06, I remember doing CrossFit at the WPAFB area B gym all alone and getting stared at by the sheeple who had no idea. now look at 'em. God Bless the USAF.

Currently in Korea @ Osan AB and have been met with various fronts of resistance towards CrossFit over the past 2 years.

I was fortunate to shake hands and carry on a short conversation with PACAF Commander General Gary North during his visit a couple of months ago as my squadron commander introduced me as our "squadron's fittest" *shakes head*. I brought up the setbacks our group encountered between the facilities superintendent at the time and our HAWC official. Gen North personally told me, "Well, I've got news for them: CrossFit is in the Air Force's future."

Here's hoping to see that the rest of the Air Force heads in the "Wright" direction!

Still a day behind. Didn't do yesterdays WOD as have no rower so attempted the following WOD but failed.
400m run, then 3 rounds of:
21 21kg thruster
15 21kg SDHP
9 burpee
followed by 400m run

I didn't realise how tired I was from the pull up dead lift WOD, as I crashed and burned after the first round and had a nice chat with pukie. The 36 deg C afternoon heat didn't help either. Thank you rest day!

Crossfit even on a scaled level is a demanding program, one that many in the Air Force will find "too difficult." All too often, I see units that only do pushups, crunches and long runs during their unit PT sessions. Leadership wonders why people don't want to be there or why there is so little progress made, or even cancel unit PT due to miniscule improvements. Gutting the fitness centers of all of the expensive machine (nautilus, hammer strength, treadmills, ellipiticals, etc) and starting making people into machines, the results would be amazing.

Good job Wright Patterson. Stay the course.

New client at our gym says to us about the posted WOD, "what does that mean, With-out-dying"

A much needed rest

Beautiful execution of the handstand workout!

Spider Chick, I'm with you. I remember being in that same gym during TDYs doing CrossFit back in the day getting all the strange looks. Like others have said, it sure helps to have a wing commander on board to get things started and make the committment. Oh, that all AF bases could have that?

Conjecture v. Hypothesis: A rest day mental challenge? I love it! However, what are we supposed to consider, specifically. I presume, how the words relate to evidence-based fitness training, but can we be broader than that?

Steven M Platek, PhD
No limitation was placed on the context for evaluating the terms, so broaden away.

Wow Laurie!

A quick question; I have started a crossfit regime in the last few weeks and am really enjoying it. I'm also trying to keep a good diet. In the nutrition info it emphasizes garden and green vegetables. Where does fruit come into it all? I've been eating a lot of it lately on the presumption that fruit = good, mainly melon, pineapple, mango and bananas. Is this good for my training or is there such thing as too much? I've heard of things like getting the runs or hypervitaminosis, even the name sounds bad. I'm also aware that the carbohydrates in fruit are generally sugars, sugar = bad, no?

Laurie - Great to see. Fantastic video. Nice job!

#8

More Air Force personnel are outside the wire than you think. Do a quick search when you find time of any of the following:
CCT, Pararescue, SERE, TACP.
Know the facts before you say something stupid.

awesome video! nice job, that is friggin impressive

Laurie, WOW!! Much Respect

Chief, congrats on your accomplishment. You pushed, and pushed, and pushed and made it happen. And it's very good to see Dave on the main board. He's a great person, and his enthusiasm is infectious.

And Mike, how'd you get in on the ribbon cutting!?

Laurie, wow! Umm marry me?!

Laurie--

Absolutely sensational video. Not only was it a good visual to help me work on my own technique, but, like everyone else who posted on here so far, my jaw was literally on the floor watching your flawless technique, even as you became fatigued.

AWESOME

Even more visual proof that the service is involved in Crossfit...awesome...now I need to get in touch with chow hall leadership about going Paleo....hmmm....

wowow Laurie!
LOved the WOD.
Inspirational...esp since I cannot yet do a handstand solo.
Get job and I will get going after my handstands :)

m/57/5'10"/180

5 rounds: jump rope 1.5 mins, heavy bag 2.5 mins
(including 25 DUs) (20 minutes total)

Farmer's walk: 2x50 paces, 70 lb dumbbells

25 back extensions

3 rounds for time, no watch:

15 45# db swing
15 OS squat, 18# bar
25 abmat situps
25 pushups
12 pullups

Gotta do that Farmer's Walk more often.

jmsny111752

masterpiece Laurie...you used strategies I didn't even think of!

Loving the crossfit here at wright patt!!!!

Laurie, Amazing.

Nice work Laurie! I am going to try that one again with kipping HSPU's and see what the time difference is compared to strict.

Conjecture vs. Hypothesis:

A hypothesis in CF: constantly varied, functional movements, executed over broad time and modal domains. Eat lean meats, plenty of fresh vegetables, nuts, berries, and some fruit. Crossfit will better prepare you for life's challenges whether on the playing field, battlefield or streets of life.

Conjecture: Crossfit is the "safest" and most effective way to achieve broad fitness applicable in the most areas of life and sport.

My questions: ignoring risk tolerance of sport vs. "working out"... (Coach has expounded on how people will tolerate risk in sport more than training and how CF is more sport than training, etc. )

...In the CF definition of health which spans the spectrum of sickness to wellness to fitness, where does injury fit?

A CF athlete of many years sprains an ankle or breaks a bone. They have lose function, but would they be classified as sick? A newbie has just decided to "try" crossfit he/she is just coming off a three week "sickness" with the flu. They are on the road to fitness, but would they be considered "sick"?

What do you think are some working hypothesis' and conjectures around Crossfit in regards to injury?

My conjecture: Crossfit measured, scaled safely and progressed consistently should yielded no or little injury. Crossfit unmeasured/scaled properly, executed with poor form (basically ego driven) increases the risk for injury and compounds the risk of exacerbating any old injury(ies). Veteran Crossfit athletes who get injured suffer from fatigue, lapse of attention/form while training, and pushing past the limits of physiological homeostasis.

An injury sustained at peak fitness is physiologically different than sustained while in a state of "wellness" or "sickness".

What measurable components within Crossfit and within body physiology can be measured to progress my conjecture to theory?

Any takers? I've got blood testing, CF benchmark scores, neurological testing, x-ray's, lung volume capacity, and body/fat ratio. Can you come up with anything that bridges this gap of measured Cf performance coinciding with a measurable physiological parameter?

Please send me an e-mail with your reply as I may not get back to this post for a day or two.

Why I'm asking? I'm working on a CF injury assessment protocol for my own doctoring needs, so any help you offer could greatly benefit mine and other doctor's patients who Crossfit.

Ooh Rah!!

Hoo-Yah WPAFB! BTW...Col Spacy, the wing commander is uberfit...I think he's maxed the PT test every year. He leads the way by his own example.

Hoo-Yah, Airmen!

Hey wait a minute here...I didn't know that we could kip those! Okay...but really, who am I kidding. It still wouldn't have helped me finish...AWESOME JOB!! That is incredible!

Proud of WPAFB! I know how hard chief worked and all the others!

Kipping HSPU... For all of you that have never done them, never stop pushing! as soon as you stop pushing you loose it! the kip will do you know good if you relax! just my 2 cents.

just wanted to thank crossfit. when i started about a month ago could only do 6 dead hang PU in a row, now im up to 11 =]

M/32/6'3"/200

GREAT WOD!

Clean: 230(PR)
Bench: 285(PR)
OHD Squat: 205(PR)
720

Always nice to see some research backing up what Crossfit has been preaching for years (this one is in regard to running)
http://www.latimes.com/sports/nationworld/wire/sns-ap-us-sci-barefoot-running,0,4159220.story

Yes I realize that study was partially funded by a company that makes barefoot simulating running shoes (Vibram maybe?)

Me: 43yo/M/5'10"/179lbs/11%BF

Warm Up: Greg A's Warm Up plus some walking on hands practice.

WOD: Handstand WOD: 20:07 / 14:07

100 ft walking on hands: Not as pretty as Laurie's walking on hands and her turn around was better. I came down, turned around and went back. All in all, this was not the tough part.

2 minutes holding handstand: Really, Really brutal. This part of the WOD is by far the toughest. The first time I did a minute, then rest, then 30 seconds, rest, and then the last 30 seconds. The next two rounds I did 30 seconds at a shot. I cannot say enough how much of a gut check 2 minutes holding a handstand is. Brutal.

15 HSPU: broke these into 8 and 7 for all rounds. no kipping, head to floor.

Laurie, wow, what an excellent WOD and what a brilliant performance. If you're ever in the Seattle area, stop by our CF Affiliate, Olympic Crossfit. :-)

Cool down: Fran: 7:07 (not my best effort)

Have Fun, Train Hard,

Billy

Comment #52 - Posted by: Proteam

I'm not expert but I try to keep my fruit intake a lot lower than my veggies. I'll usually only eat fruit in the mornings, around 30 minutes before anything else (like eggs), or immediately after the wod. I also try to incorporate avocado into my salads, or mixed with tuna. The bulk of most of my meals is veggies and I try to keep it as varied as possible. I've had some pretty nice gains as far as weight loss goes and I feel a lot better during the wod since switching my diet up.

if some1 can identify this song please..thanks!great wod...powerfull girl!nice..

That video, and the fact that the handstand WOD really humbled me motivated me to work on my handstands today. Still a lot of work to be done, but I did feel like I made some progress. I did:

HS against wall - 27s (Did rds of 1min broken into 3x20s in the HS WOD)
HS w/o wall - I'll be generous and give myself 5s, still happy about that though
HSPU - 5 (call it a PR since it was my 1st time doing full ROM)

All in all, I'm happy with this, but still have lots of room for improvement on the handstands.

As RXD Thank God!

Laurie Galassi is a beast...absolutely AWESOME! Her control in all aspects of that workout was outstanding. \m/ *U* \m/

Picked up the FGB workout from the 17th, subbed jumping rope for the rowing (having just done the row/thruster workout yesterday). Didn't count reps, just tried to not die. Almost failed. ;) Feeling sore but good.

10k run, 42:18. Handstands and wall running after.

Comment # 52

I will say depends on what your goals are, if you are looking to lose weight then you want to limit your fruit intake to berries, cantaloupe, honeydew... I personally stay away from high sugar fruits like grapes, bananas, mangos,apples, pineapples, I take my carbs post workout about 45 after the wod. to cook I use olive and coconut oil, lots of greens.... helps your body absorb the protein and balance the acid base levels, I limit my self taking nuts, lean cut meats and as a supplement i take omega 3, no processed foods or dairy !! It gave me great results on my performance and weight loss !

http://www.spartafitness.com/foodlist.pdf

I found the video to be a little ironic, in that its anti-intellectualism being in an intellectual setting. Funny stuff.

I get part of what Sowell is saying, that "intellectuals" should stick to what they know best. That makes sense, I wouldn't ask a biologist to design a bridge.

But, I think he is promoting a dangerous idea, that intelligent people aren't humble, infact he implies that they are egotistical and have an idea of superiority (he mentions "they think they have superior morality"). And with that perseption of superiority the intellectuals dictate decisions and try to aquire power where they are ill suited and will in actually cause harm to other out of their ignorance. He does it well, he paints intelligent people as ignorant... this concept of intelligent people actually being dangerously ignorant and power hungry, out to harm the common good and progress themselves is actualy a dangerous idea, it hinders the progress of society greatly and can potentially lower the quality of the society.

Love the (next/todays?) rest day post BTW

Does someone know what is the music used in this video ?
By the way, that was awesonme !

I hate rest days.

Rest Day: but..we hung some rings and I DID MY FIRST MUSCLE UP TODAY!
I am looking forward to not having to scale the WOD's in the future! Thanks for everything crossfit.

Hello Everyone! Does anyone know of an affiliate or people doing crossfit in Aberdeen Scotland? I am moving there and cannot find anything! Thanks!

Love the handstand WOD, great job!

Loved that HS WOD! Very nice

It is amazing how lame Crossfit can make you feel. Ultimately it is a good thing, but sometimes I just want to feel like I don't suck at everything thrown at me.
Very nice work Laurie - reaffirming my belief that Crossfit is a game for ex-gymnasts.
I am grateful for it all though, just feeling lame about my own bloody handstands after watching that amazing girl!

A good book to read that shows the conjecture and hypothesis statements well - Synergistics by Buckminster Fuller. If you get a chance to - read it. Good stuff.

BTW - I feel a sharp pain when performing cleans in my outer bicep - any recommendations? Besides ice and rest? I know that others will recommend the lacrosse ball for working out the muscle. Anything else?

I am really new to cf. I've been watching the form videos and trying to maintain what I think that they are telling me. But I always seem to have low back soreness the day after DL sumo and the like. Is this to be expected cuz I'm new or am I doing something wrong?

Just finished 2 hours of full court basketball, on a rest day, only in Indiana!

#54 FF

you forgot about combat weather and SOWT, I was in gods Air force, and I already said my bad, lets not argue on a blog on the internet with eachother. It's pointless.

FF
are those your operating initials by any chance

Because I do a 5-2 plan, I had to come up with a workout.
"The Twisted Filthy Fifty-Porch scale"
5rft
10x Box jump, 24"box
10x Kipping pullups
10x DB swings 45# (65# RXed)
10x Walking lunge
10x KTE (Toes to bar RX'ed)
10x Push Press, 65# (75# RXed)
10x Back Extensions
10x Thrusters, 65# (75# RXed-not a wallball here)
10x burpees
10x tuck jumps (DU's Rxed)

31:12 Changing the protocol and weights on this workout gave it a different, but good, burn from the original.

It was a long time since I posted here, but I had to say that was amazing work Laurie!

I belive grace is an appropriate word?

Holy cow laurie, that was amazing!!! Mucho props on the handstand holds! Great strategy. I, as well as comment 32, am patiently awaiting an answer to the inquiry as to who the artist is who performs the song on the WOD. Love the song almost as much as you're performance!! Who performs it? Almost as inspirational as the holds on the wall. Gonna try he one armed hold as a game-up for the next go-around. Outstanding!!

Thanks for all of the positive feedback

Trained at Crossfit Taranis in Victoria, BC with Todd from Crossfit Khandahar who is home on leave. Wicked Overhead Squats, Todd!! Here's to you coming back home in 3 months! - Dave

Thank you FF for backing us up. Im a PJ that just started Crossfit Tuesday @ WPAFB. I herd someone was Air Force bashing so I rushed to my computer to engage. Too bad the altercation is already over. There are a lot of PJ, CCT, SERE, TACP individuals out there that are into Crossfit. I even worked with two Sweedish special forces guys last week that were big into Crossfit. Great program.

The song in the vidoe is:
Come Alive by Phil Marshall

It is truly nice to see the community support for Laurie. She is an amazingly humble athlete and a joy to coach.

GREAT TO SEE WPAFB GET A CF GYM!!!
I'm pretty jealous, as a Dayton native... ummm.... can someone hook me up with a job there so I can use this amazing looking facility??? seriously... i'll send a resume... i have a great background and education...

;)