Needed

needed this one. working on night shift this week

I have a posting etiquette question. If my WOD is delayed should I post it on the day I did it or on the day it was listed so that it comes up on the next “compared to” listing?

Nice box, Austin...gotta comment though... please flip your flag around so the blue field is in the upper left-hand corner. Thanks, man.

Whats the difference between crossfit and crossfitfx?

After learning Crossfit for 18months I decided to attend into Crossfit Cert in Sydney this last weekend.

I don't have an athletic background and walking into a room of 'trainers' and 'athletes' could have been harrowing. I found, instead, the support and camaraderie was inspiring. Each person (facilitators included) was there to play hard, do their best and to improve.

I left the two days with a much better understand the Crossfit methodology and got much-needed drilling on my technique.

I feel richer for the experience. (Oh, and a little sore and mentally fatigued!).

Thanks to Matt, Steve, Brett, Chris, Kevin and the entire team for a great weekend.

After learning Crossfit for 18months I decided to attend into Crossfit Cert in Sydney this last weekend.

I don't have an athletic background and walking into a room of 'trainers' and 'athletes' could have been harrowing. I found, instead, the support and camaraderie was inspiring. Each person was there to play hard, do their best and to improve.

I left the two days with a much better understand the Crossfit methodology and got much-needed drilling on my technique.

I feel richer for the experience. (Oh, and a little sore and mentally fatigued!).

Thanks to Matt, Steve, Brett, Chris, Kevin and the entire team for a great weekend.

#4 JH,
Austin has the flag oriented correctly for someone looking into the box through the window from the outside. I can see where you're coming from though, since the flag is bigger than the window.

http://www.proadvance.com/flagdisplay.html

The flag at Austin's box looks like a cross between the center and bottom-right example on the above website.

Thank you rest day! My open soars on my hands need a chance to heal up!

medic8
I would go for posting on the day it was listed, for your ease of reference.

m49 6'2" 195
rotator cuff surgery Wednesday
300 bodyweight squats today in 16 min
tear was unrepairable despite 4 hr surg attempt
non-crossfit weightlifting injury
this bodes poorly for my future crossfitting
I waited too long to have surgery - didn't realize my tear was complete because it didn't hurt that much. Be careful brothers

Bob,
never give up, overcome and adapt

#8 medic8

Hell. Post it in both places in my opinion. If only one, I would post on the day of the WOD to get the benefit of "compare to." You might also consider keeping a personal journal offline.

Austin - hats off to you. Love your attitude

#5: Peter, Crossfit FX is a Crossfit affiliate in Sydney, Australia.

This knee snatching is interesting. What's the theory behind it? I would guess that the knee snatch isolates the hip extension whereas a regular hang snatch has some knee and ankle extension. Kinda like doing a step-up off the heel--you don't realize how much the Achilles adds to it until you take it out.

The Kneeling jump training and O lift progression Louie does are kick ass

Keep it comin'!

--Z--

#15 swdhj
In the video the coach (he looks like a coach) mentions that the knee snatches greatly improve explosive leg motion in jumping and running.

Oh sweet rest days, this one will be great. Would it be a good or bad idea to catch up on some cardio during the rest day?
-Natty

lelak,
Is there a difference in difficulty or anything?

Austin,

You seem like a cool dude. I second JH's request to hang the flag with the blue field in the upper left corner.

Hi Guys,
thanks to the awesome crew (Matt, Steve, Chris, Kevin, and Brett) who taught the CFL1 Cert at CFX this weekend! Love it, adore it, and can't get enough of the good stuff! Awesome group as well!

Peter (#17), difference in difficulty depends on how much intensity one inputs in the WOD. I dont think the we at CFX have easier/harder WODs relative to other boxes.

Will do on the flag guys. Thanks

thanks to Brett, Matt, Steve, Chris and Kevin and everyone who participated in the course with me. You all inspired me to push myself harder and to continue to learn more!
During the 2 days spent at cfx Ive learnt so much but more than anything Ive realized how much more i have to learn and how much more i want to learn about Crossfit.
I will definitely be attending another cert 1 in the future and hope to go onto complete a cert 2 at some stage.

Thanks again guys

Best weekend Ive had in a long time

Paris.

p.s i agree Ogi was a great group!

Austin is awesome. great video in the journal it is a must see.

I love that video of Austin.

What a great guy. No wonder people seek him out to train them.

He deserves all the success in the world

Fascinating stuff by louie. That guy is just a complete library of knowledge, can't wait to see even more of his stuff around here.

Thank you Matt, Steve, Brett, Chris & Krazy Kevin for your fantastic mentoring, sharing of information and encouragement at the Cert 1 at CrossFit CFX.

I thoroughly enjoyed the experience and loved the CF spirit.
regards,
Elias

Couldn't say enough good things about the cert 1 at CFX. A big thankyou to all the trainers that made it a great weekend.
Thanks to Matt Swift for taking my understanding of crossfit to a new level.

Look forward to having the team up to Darwin for a cert.... one day!

I went to Coach Burgner's olympic lifting cert this weekend. It was amazing! He makes the complex so simple! Things came together for me that I could not get through videos and books. What great coaching! This cert is a must!

good rest day....looking forward to busting my but tomorrow....

If I make it to the 13th I will have survived 1 month of Crossfit \o/

Hamstrings so tight today

I'm about to get started on the last set of WOD's (I usually go a set behind). Question on DL's & SDHP's. Can you get the same effect using dumbells? It's a lot easier to bring some dumbells over to another station than to try and go between a barbell and pullup bar, GHD's etc. at my gym. I either look like a dirtbag for leaving weights on the bar, or get my BB stolen. I'm wondering if DBs turn it into more of a leg w/o than a hip extension, or if it's okay. Thoughts?

Stephen- as RX'd
ouch
29:09

shoveling got me yesterday

m/26/6'1"/218#/19% bodyfat
Day 8 back on Xfit

ashtanga yoga - 30 mins

"Fran"

21-15-9
95 lb Thrusters
Pull Ups

9:36; Compare to 28 DEC 09 where I scaled to 65 lbs after 5 reps and dropped to 45 lbs on last 9 in 14:39. Felt great.

Shara, some light bench press technique work; felt sick.

Hey all,

I have been doing crossfit avidly for about a month now and I have been loving the results and the good pain that its causing. HA,

But seeing as today was a rest day I decided to supplement this routine with a heavy chest workout, seeing as how there are very few chest isolating movements on crossfit.

Bad news is I noticed that my BP has gone down considerably. I know CF moves away from the boring old strength moves like BP but i did not expect these results. Thoughts??

makeup day

Deadlift 5-5-5-5-5-5-5

as RX'd

255-275-285-295-305-315X2-305

on scientific consensus: i have a general mistrust of science, because i do not believe humans can be objective. so, anything that man or woman calls truth requires faith, as we are limited by what we can perceive through our human condition. No amount of scientific consensus will change my perspective on creation and how we came to be-that which is the most personal in one's life should be respected, lest ye be disrespected by harbingers of the "truth." I can hardly say what is true or what is false for eveyone else, a can only say what is true to me, and even that is difficult. That being said, I don't believe in anthropogenic climate change because there is scientific consensus, though consensus makes it easier. I believe it because, as a vegetable grower, I am experiencing it. As with crossfit, I believe in the methodology because i am experiencing the results. I made the initial leap of faith and am now reaping the benifits, but it required and still requires faith.

i really respect louie simmons and his passion and willingness to go outside the box in developing athletes. at 63 yrs of age i continue to learn and loved looking at the jumping drills that lou puts in his explosive power training.

304 lbs

5 Rounds of 3 reps:

@95lbs
Shoulder Press
Push Press
Push Jerk
Thruster
Overhead Squat
Front Squat
Back Squat

Felt good. your thoughts go:

Dude, Pat... Open your eyes man. That's awesome! LOL. I would've loved to have been a fly on the wall at that summit.

Nice vid from Westside, Spencer Hendel knee snatching..this kid is a Beast!

Took the last two days off since my hamstrings were killing me.

Today ran 3 miles, then did about 20 min of ring work trying to work on muscle ups, ring dips, some inverse pullups pulling feet and body directly upward in a line. Then did a couple of sets of pullups and pushups.

that's it.

Make up day

"Stephen" RIP

G/H sit ups and B/E unbroken
K2E, more like K2Shoulders broken sets.
Stiff leg D/L 95# broken sets.
21:55
Lots of stretch.

Laura f/47/5'7/150

34/M/6'00/195

On the road in Sudan. Limited equipment. WOD was:

AMRAP 20 Minutes

5 Dumbbell Power Snatch (Right) 40#
5 Dumbbell Power Snatch (Left) 40#
5 Handstand Push-ups

8 Rounds + 5 DS(R)

Thought I'd get quite a few more rounds, but it wasn't meant to be. Need the HSPU work so this was helpful.

Row 3x1000m, 3:18, 3:17, 3:22, about 3-4 minutes rest in between. Recovery, then triples of the following: incline bench press, 135-135-140-145; OHS 95-95-100-105; snatch balance 95, several rounds; good mornings 115-135-185-185.

20/m/72/175
biked 10 mile path
100 squats
100 pushups
50 pullups

Cindy
26 rounds RX
took yesterday as rest day

Missed yesterday's WOD due to being in the French Quarter celebrating the Saints winning the Superbowl. Thank God for the rest day today i will make it up.

m/38/250

Took the weekend off so I'm catching up.
Ran 2 miles incline 1 on treadmill 19:39
dead lifts x 7
135/185/225/275/295/315/350
felt good even after a weekend of drinking

#38

If you do not believe humans can be objective, should we consider your thoughts on scientific consensus objective?

I bet you use a computer, not because you have faith that it works for you, but because science was conveniently able to make you one.

Justin

Rested this weekend too so I've just banged out 20 kettlebell swings every minute on the minute for 20 minutes with a 32 kg bell. It was hard.

Big thanks to Matt, Steve, Kev, Brett and Chris for the Cert at CFX on the weekend. Matt is a wealth of knowledge and great source of inspiration. Awesome course Steve, i took a lot away for your pointers on technique.

Troy

Love fish oil. I am thankful that Crossfit has shown the videos from Dr. Barry Sears. Weight is coming off. Mental attitude has GREATLY changed.

On a different strand of thinking...Regarding a rest day article from a couple of months ago...nearly every American commits 2-3 felonies a day...

Did anyone see the Audi "Green Police" ad during the superbowl? In case you did not, here is the link to the hulu site..

http://www.hulu.com/adzone/watch#50032734

Just to keep your thoughts warm at night...A possible UN sanctioned international force??? Joking. But, seriously. C'mon.

And, for those of you who still like Coca Cola, despite the warnings that Coach has given you...

www.killercoke.org

Yeah - nearly 6 people who were heads of unions were killed. It is SUSPECTED that the management in Columbia hired paramilitary to kill the heads of the unions...

Just food for thought...

Hey all,

OK. Was NOT a REST day for me: 300 workout: 20:32. It was my first time doing this and it was fun as all get out. Followed that up with 3 muscle-ups!

On Scientific Consensus: YES! Science is an ever-changing, ever-challenging process. Consensus occurs rarely and is often overthrown.

I don't have a lot of time to post here, but will refer those interested in a recent study that I skimmed. The gist is that athlete brain are better (cognitively, performance, etc) than non-athletes. Here is the link to the abstract: http://www.sciencedirect.com.libproxy.ggc.usg.edu/science?_ob=ArticleURL&_udi=B6SYS-4XSTD00-1&_user=4143599&_coverDate=03%2F31%2F2010&_alid=1199023981&_rdoc=1&_fmt=high&_orig=search&_cdi=4842&_sort=r&_st=4&_docanchor=&_ct=6874&_acct=C000062356&_version=1&_urlVersion=0&_userid=4143599&md5=e4e71f7ea806de5dd320d02da7ec5b71

If you would like the full-text drop me an email and I will ship it your way.

Is it just me or was her back rounded. Isn't that a bad thing? Our coach is always harping about the importance of keeping a straight back during a deadlift bc of the risk of herniating a disk. Don't get me wrong, I am NOT hating here. Just wondering since crossfit always preaches about the importance of technique.

Got the day wrong...crap.. meant to post it in tomorrows comments..

M/U Stephen...

31:58

Yeah for the break but I did a kick boxing class. Im excited about doing cross fit for the last month and I can see my muscles are bigger and Im stronger! Im trying to do a good diet and cardio classes as well. Thanks so Much! F/33/5'3"/107

Holy cow, sitting at the feet of the masters and so much of it for freakin' free. Surreal. WOnder how long it will take me to be able to seisa clean?

23 / M / 5'9" / 135lbs

Deadlift 5-5-5-5-5-5-5
185-190-190-190-190-190-190

Then after school I wrecked my car in the snow. Bad times.

Tomorrow: walk to gym... for time.

Justin,
I appreciate your response to my entry, although i found it to be quite shallow. Give me some credit--if i say humans are incapable of being purely objective, I am including myself, as I do not consider myself to be omniscient or superhuman. Furthermore, following your logic as to my use of the computer, am I a hypocrite because i am sceptical of sciencebut still us a computer? perhaps i should cease my use of telephones, mp3s and automobiles move to homestead, and live withmy Amish brethren.
Science today is funded in large part by industry and corporations; even within universities, scientific study is expensive and the money must come from somewhere. do you really think all science is purely objective? I am not anti-science; it plays an important role in all of our lives, but I would proceed with caution when one uses science to answer some of lifes most important questions.
Einstein said, "Not everything that can be counted counts, and not everything that counts can be counted."

CrossFit level 1 cert this weekend was awesome!
Learnt so much, it has taken both my own training and my work as a trainer to a whole new level. Thanks Matt, Steve, Chris, Brett and Kevin for your knowledge, motivation and perfect technique! A great bunch of people (trainers and students). Look foward to crossing paths with you all in the future.

Rest day much appreciated after the hardcore training for sectionals this past month, and it being my birthday on Monday also :0)