Aaaaaand thank you goodnight.. COOKED after this set!

180kg slinged squat.

I guess that answers the "what can I do when I tweak my shoulder" question.

Rest day= Yoga
So far this week is really good

A rest day is very much needed. Are there any suggestions on active rest to maybe help recover faster?

#4 you should do yoga on your rest days it helps so much

not sure that slinged squat was the smartest idea. good thing it worked out

wonder how much he could squat w/o the sling

Just wanted to say thanks to Coach Glassman and the rest of the Crossfit community for this amazing program and making it what it is. I recently was allowed to take one of our "overweight" Marines here at the unit and with Main Page WODs see if I could get him underwieght. In two months he lost 15 pounds. Much of the command is now sold on CrossFit. Thanks everyone!

First of all, thank you for the web site. I frequent it often. I have been crossfitting for a while. I have finally been coming up with my own variations of workouts.

On another note - thank you very much for the links to the web sites for the seeds. I am a gardener and needed a source for soy seeds as my local source does not have any.

The seed storage is great in thoery and in practice for the ravages that can occur. Ask the Irish about the Potato blight.

Also - there is a professor from Texas A&M who did huge amounts of work in this area with GM. I think that this guy deserves some credit. One of the few times that I will ever, ever say, "Gig 'Em!"

Stuart

Yoga? Guess I'll give it a try tomorrow!

Good call on the yoga, any recommendations on where to find a good beginner yoga workout?

I have been taking Fish oil for a few months now. Is there a standard amount that should be taken, maybe based on weight or activity? For instance, I take two 1200 mg capsules daily and I am 6'3", 200 lbs. Is that enough or not? Thanks all.

yoga sounds good to me

Patrick, I take 1000mg a day, but also eat fish 3 times a week, so it must depend on diet as well. I have read a lot about too much fish oil though, when it comes to Vit. A and E.

I give my daughter (Eye Q), a fish oil brand to treat (hopefully) her ADD. Almost in done with the loading period... anyone else use this instead of Ritalin, etc??

All I know is fish oil is our friend for sure...

That squat is crazy, his other arm would have been in serious trouble if he had to bail. Thank God that worked out!

Never Quit!

Rob Downton, that "sling" squat was the perfect illustration of a comment I heard a while back. When you start Crossfit you see people doing things and say, shaking your head, "that's insane!" After a while, when you begin to better understand the vast expanse of human potential, you'll see the same or similar things and say, fist raised, "that's AWESOME!" So now, I raise my fist to you and say that was truly awesome.

"Everything's a dream...". Love it!

Hi fellow Crossfitters,

The other day I dislocated my shoulder and had it reduced after about an hour in the ER. I've been searching the web for information on what to expect in relation to lifting/crossfit. Does anyone have any personal experience they can share with me? Been crossfitting for a year now and would hate for this to be the end...

Watching this video scares me especially since my arm is also in a sling.

Please email me if you have advice!!!

BillB,
Fish oil really isn't a "treatment" for ADD. The truth is everyone on the planet is deficient in omega-3 fatty acids and fish oil is the best place to get them due to the high content of EPA and DHA. The conversion of other oils, (flax, etc) is limited due to Delta-6 Desaturase. It is however highly important in almost every chemical reaction in your body. The ratio of omega-6 fatty acids to omega-3 fatty acids in today's society is close to 20:1 when the actual ratio should be closer to 1:1. If you're truly interested in helping your daughter with ADD, let me recommend a book Disconnected Kids by Mellilo. It has a lot of good info for someone with a brain based disorder.

Been a CF ter for 6 yrs, level 1 cert, never an injury..but then it happened, Bracial Plexus burst, and off for the last 3 wks, pain like I have never felt, Lots of P.T. on going. The psych impact without the wods is killing me......time to get better....but I miss ya CF!!

m/25/81kg/178cm
I have been trying to crossfit for the last three years or so, mostly unsuccessfully as i burned out, till i found the brandx site three months ago with the scaled workouts of the day posted systematically, thus removing my only obstacle to crossfitting. I'm solid porch level now and loving it. Crossfit gives my body whole, timesaving, never boring, functional workouts, working me out mentally and physically in ways and muscles i never knew of and with relatively few and cheap equipment. This has increased my fitness in a way i can easily transform into sport performance, which i do a wide variety of.
Thanks to crossfit and to Coach.

Hello all!
Would just like to coment on the above photo with myself in (Del Harris) and my Team mate Dave wilko.
We completed One thousand pull-ups and One thusand puss-ups in three hours whilst our other team mate Dan Adams rowed a full marathon in under two hours forty five on a Concept Two rowing machine. The event took place in the IZ Baghdad and we raised over fifteen thousand British pounds for Help for Heroes which is a charity for British Serviceman wounded.

on holiday so no gym facilities but...a pool

7 rounds

50m swim
10 squats
10 push ups

8 mins 38

now for some beer

Rob,

that is ridiculous.

Not sure whether to congratulate you on a remarkable feat of strength or send you straight to a psychiatrist.

stay safe

opinion appreciated!

so a rest day doesnt seem pleasing to me right now. got emotions to sweat out...

any opinions on a WOD that might kick my butt im open to. or im gonna have to dig into the archives.

ALSO... im relatively new and dont understand what "blocks" mean in correlation to the paleo diet.

thank you and i appreciate any and all support in this CF community. being introduced to CF has changed every day of my life bringing more peace and happiness in realizing how much strength a person has both mentally and physically.

a small workout suggestion for rest day:

30 x benchpress with 30kg, 30 x bent forward rowing with 30kg and 30 backsquats with 30kg.

3 rounds for time, just use one barbell! 30kg are approx. 65lb.

I just did it in 7:35 min. have fun! ;-)

Took a couple of days off after climbing a 1000m mtn with 75 lbs on my body and recovering from tendonitis. Thank God it was mixed in with a rest day. Love the Hindu Kush, hope all is well.

Jah

look up 'Murph'

Dr. James (#19), thank you for the info! I'll try the book ASAP.

Just in general - ahhh, this rest day was needed today!

Not a yoga expert, but I understand there are different types of yoga... I am assuming that the main benefit in this application is to help with stretching and flexibility. Yay or nay?

0700 Bangkok Globo
Today: 5 rounds for time
500m Row
25 GHB Sit Ups
25 GHB Hip & Back Extensions
24:53

Shara/30/F/68/140
3 Rounds for Time:
21 Gravitron Pull-Ups
21 Gravitron Dips
75 Squats
16:47

1500 CFE Interval Workout
Tim:
Lactate Ladder
5:00 on/2:30 off/6:00 on/3:00 off; treadmill 1%
17.3 kph (1450 meters)/17.5 kph (approx. 1800 meters)/17.7-18.0 kph (approx. 2100 meters).

Shara: Rest

Neat-O!

The "Caveman" diet was on the Colbert Report last night. Nice to see paleo nutrition getting that kind of exposure.

To all of you interested in yoga. I have been doing crossfit for a little while now and I have done yoga for years. Crossfit has made me more in flexable but keeping up on yoga on the rest days has really helped my body out. I do Ashtanga Yoga its great for streching and also strength you will break a sweat for sure. I dont recommend Bikram yoga thats when the room is heated its pretty miserable and plus with the amount of work Xfit takes you do need to rest. So power yoga or Ashtanga Yoga you guys will love it and be re energized for the rest of the week.

Oh ya forgot to mention its also the way to aviod injury to the body, being both flexable and strong will help aviod sport injuries and take away the wierd aches and pains the body gets. Hope this helps.

With the yoga talk... I do Bikram yoga. The "hot" yoga. I like it as I feel it let's you sweat out toxins and the heat let's you get deeper into your stretches. Same as CrossFit tho... you want to scale your poses and do what you can in class.
It's very mental also so for some it maybe be too much and not a good choice for a rest day. Explore and make your own choices :)

Gonna do FRAN in 5th period. Then I got baseball after school. SHS BABY!!!

Started CrossFit 19 June 2009, did ZERO pullups.

Today, FRAN Rx'd 5:35

What a difference 7 months makes...

Is it possible to have sub titles add to the Louie Simmons videos? Not to be disrespectful. I just can never understand him and I am very interested in what he has to say!

#25
try this.
500m row
10 burped/dumbell thrusters 20#
500m row
25 double unders
500m row
20 Kip pull ups
500m row
400 m run
500m row
25 box jumps
2 ROUNDS

Not a rest day for me:

At the local box we did:

Row for calories: 15 rounds 30 seconds on; 30 seconds off.

My score: 214 Calories

Then (& I am so stoked about this!) I did my 1st MUSCLE UP!

Yesterday I made a 20lb. medicine ball out of a basketball, sand, and duct tape in order to do Kelly as prescribed, but I had trouble with the duct tape ripping and sand falling into my eyes as I attempted to catch it during the wod. Any suggestions for a better homemade ball from those who have had success? Thanks.

Cody,
Did you remember to use glue as well?

Cody,

+1 on the glue and put two layers of duct tape on at least. I made mine two years ago and it's still holding up. And I use it for slam balls.

Cesar,

See you tomorrow!

Death in the family - will be out for next series. Will be back strong next Tuesday.

Give big hugs and kisses to your loved ones and live every day to the fullest!

Chin up!
Olive

I definitely did not "remember" to use glue. Any particular type? Hot glue gun or gorilla glue? Thanks for the feedback.

Steven, Niiice!

m/26/6'1"/218#/19% bodyfat
Day 4 back on Xfit

ashtanga yoga - 30 mins

just made up the 100 burpee pull-ups yesterday and have 4 nice blisters on my hands. i've seen videos of people putting salt in the wounds. pain notwithstanding, does this actually work? obviously i'm looking to get these healed asap, and i'm making up clean & jerks/ghd today. ideas? thanks!

That squat video really should mentioned as "what not to do!" Unless the parameters are completely stated, going for a 1RM of anything while recovering from injury, let alone in rehab, is completely inappropriate. Furthermore, what is it doing on the main site? Are we trying to inspire people to do this? Really? Just not smart.

mmmmmm....nice "eye candy" photo for today.

Tried the February Painstorm WOD.

5 rounds of:

1000# floor to overhead
row 500m

rest 3 minutes between each round.

I uesd 50# and did 20 reps of C&J (rounds 1,2,5) or power snatch (rounds 3,4)

1. 3:33
2. 3:54
3. 3:52
4. 4:07
5. 3:43

Rows should have been a little faster, but these short stubby tree trunks were kind of toast!

While impressive, that squat was just a really bad idea. Are we encouraging this kind of thing? No spotters? That guy, quite literally, could have been killed. It's a perfect example of why people think CrossFit is crazy.

that squat video is crazy. life on the edge.

I was going to make up "Kelly" today, but I think I'll rest and fit it in another day.

Hey community!

I'm new to this and wanted to give it a try, why would I need to rest a day if today is my first day. I feel guilty.

Confused -
I like to do all the workouts 3 days behind anyways. That way I can plan ahead on how long a workout is going to take and fit it into my daily schedule. So if today is your first day you could just go back to the first WOD of this series and do it.

I take 5400mg of Fish Oil a day currently. I had a Grade I MCL tear and am trying to heal it up ASAP. If not injured I do 2700mg a day. Thoughts?

Hey all.

I'm resting today and then going for a bit of a x country ski tomorrow so I can be ready for my first winter triathlon on Saturday which involves an 8km outdoor skate, 5km x country ski and a 5 km run. It should be a good laugh... especially the skate and ski.

I am not a specialist at any of those disciplines so I feel it fits nicely into crossfit's specialty of not specializing.... also something about being prepared for the unknowable and just going as hard as you can.

I'll let you know how it goes.

10k row, 37:05. Cash out: OHS 3-3-3-3 95-115-135-125. Next time sub-37:00 is the goal.

confused-
Start tomorrow. Enjoy the extra day. you will want it.

Cody,
Strong work on the medicine ball! You'll have to experiment, but I've found that the only thing that really works is hot hide glue--google it for more information.

Cody,

I used Shoe Goo. Just something I had around, but I believe I read it somewhere as well (Ross Enamait perhaps).

I cut a 2.5 to 3 inch slit (2 yrs ago, memory has faded) and poured the sand in weighing to 20lbs. Shoe Goo'd the split together generously and taped over the glue a couple of times. Then I wrapped the whole thing twice, going the opposite way the second time i.e., equator first and all around then pole to pole.

That's it. Hasn't failed, yet.

58:25............that is the length of the x-stretch routine I did from P90X on today's rest ha

I'm looking for a comprehensive stretching routine to do post workout. 5-10 min in length.

I am having trouble with my flexibility in my hips, quads, hams... traps and shoulders as well. :(

Any suggestions? Web site links? Thanks in advance.

Hey EveryOne, I want to let you know that Maine Natural Health is a proud Sponsor of the SoCal Sectionals. We are Also going to be Sponsors at the games. You can become a Fan on FB http://www.facebook.com/inbox/?ref=mb#!/pages/Warren-ME/Maine-Natural-Health/141851907960?ref=nf or visit our site store.mainenaturalhealth.com/?Coupon=APL Make sure you use "APL" at check out for a 10% discount. Our OmegaMaine omega-3 natural oils are high quality, high potency, pharmaceutical grade natural oils and deliver, on average, 4,000 mg or greater per daily recommended dose 10ml or 2 teaspoons daily. It comes in Lemon, Mint, Tangerine, Vanillia and yes CHOCOLATE!

Rest day = 5k row for me :)

Thoughts on the last rest day article:

The loss of biodiversity in agricultural crops is, to me, very frightening. This biodiversity was and still is a critical building block for the productive genetic variants of crops that are feeding the world today. To think that we could reproduce thousands of years of careful selection using crude and potentially dangerous tool of genetic engineering is also frightening. The fact that this diversity is vanishing in no small part because of the actions of a few large international corporations is even more frightening again. This is another example of a significant negative externality wrought by the endless quest for exponential profits in the modern capitalist system. Kudos to the architects of the seed vaults for trying to keep our agricultural heritage alive.

PS I understand that three days of thoughtful reflection on the rest day article prior to posting thoughts is intended to result in more thoughtful and disciplined commentary, but it’s totally killing the vibe, dude.

Slinged Squat.

For those out there questioning the safety of this squat. I am 6 weeks recovering from a shoulder reconstruction. I did not just wack 180kg on the bar one day and say F€#K let's see what I can do and risk reinjury.

Of course I started slow, air squat, bar squat, add a bit then a bit more. I practise the dump if I needed to and progressed to that weight over 4 weeks. It is not unsafe, wreckless or stupid it is knowing what your body can do, being in tune with your body and having lateral thinking to maintain or gain fitness whilst recovering.

I am also a chiropractor so I'm not talking out my arse. If you know what you can do safely, then why not do it?

I'm gonna do 10,00# from ground to overhead today, thinkin 100 lbs by 100 reps....

Wod for me
10 rounds of
1 minute kb swings, 30 secs rest
reps for each set. 33, 33, 35 35 35 35 34 34 34 33

Rest day, schmest day. Seriously, i took tuesday off by accident (working out at work is great until you can't workout...because of work. Blarg.)

Witch's Brew
4 rounds of:
4x Deadlifts
4x Hang Cleans
4x Front Squats
4x Push Presses
4x Clean & Jerk from the deck

Weights: 105 - 125 - 145 - 155
Obviously all very light and easy for the DLs, sort of sucked for the cleans, not TOO bad on the push presses, but since I just *annihilated* my legs yesterday, the squats and full C&Js were murder. Plus, as usual the weakest link in the chain (wrist/forearm flexibility) started failing about 75% of the way through, making ALL of the exercises except the DLs that much harder. Looking forward to SDHPs and something to sub for the gymnastics work (no bar to do 'em on...even if I could!) ;)

AMRAP

3 MU
4 HSPU
16 KB Swing (1pd.)

9 rounds in 20:56

i did linda today
315 deadlift
210 bench
160 clean

30min 30 sec
i dont know what "good" is for linda but dammit im proud of that, especially the deadlifts

Help for heroes is a great organization I have witness firsthand the wonderful work they do,
God bless and keep safe winger!

jonesy

nice job Rob. see you in a couple of weeks

complete rest today

Seems like a lot of people did alternate workouts today. Was it from the lack of a "timed" workout, or the inverted hangs?

I know a lot of people don't like it, but the P90X yoga workout is great. I use it about once a week, and have seen huge gains in my flexibility and performance elsewhere. I also think it's important to mix in static training with kinetic, and Crossfit seems to be most kinetic.

Ah, This is awesome! Puts to bed
many misnomers I've heard