woohoo much needed the legs are dead

Rolling Thruster Grace is awesome and will soon grace my whiteboard with its presence.
Maybe with a weightvest??

now that's a GHD

Excellent picture. CrossFit women are the hottest!

Thus the role for data types in programming. But be careful, equality is tricky.

float f = 1/3
double d = 1/3
f=d evaluates to false

Isn't that fun?

Enjoyed both the Rolling Thruster Grace video as well as the always informative Louie Simmons. Looks like I need to get a sled from Rogue Fitness.

Happy Rest Day.

BetterExplained is a great website. I've used it often in the past to convey math concepts. Very good.
Matt

Zen math!

Repeating this post from last night. Looking at getting some bumper plates. I have priced rogue and wright brands. They are within $25 of each other for a 160# set. Anyone have feedback on either? Feedback here, or preferrably by e-mail, would be appreciated! Secondly, anyone know where I can find a good used C2? Thanks!

Repeating this post as well....Quick question for everyone. I notice that almost 95% of the people on here have significantly higher deadlift totals than squat totals. For me this happens to be the exact opposite. My squat PR is 345 but my deadlift is only 275. I have played soccer all my life and my legs are significantly stronger than the rest of my body, but does anyone have any ideas why I may be opposite?

YAY CROSSFIT CENTER CITY! :) Go Greg!

pretty dope video of rolling grace, I will be doing that WOD tomorrow!

AWESOME JOB GREG! YAY CROSSFIT CENTER CITY!

That rolling-thruster bidness is eff'n awesome. Good job Greg!

yahhhh Greg! and CFCC

That rolling-thruster bidness is eff'n awesome. Good thinking Greg!

Amazing picture.

I don't think the video does Rolling Grace any justice. Nice work, man.

Love the rolling Grace! Gotta try it soon.

#9 Allen, if you haven't tried already check craigslist, they pop up on there from time to time.

Great video of Greg and the rolling thruster. CFCC is doing some great things in Philadelphia!

So here is a pre-emptive question, what would be a good sub for sled pulling, if anything?

So was Louie Simmons saying dragging the sled will help my squat ALOT or is it just a substitute.

What is the song being played in the rolling Grace vid? Song and vid bad ass!

In the video it looks like he is doing the roll-outs from his knees, what's the point of that? Especially as the bar is loaded with normal diameter plates, it's not like an abwheel roll out at all, I tried it and it seems very easy compared to a feet/wheel only touching roll-out.

#19, Running with bands and a HEAVY partner is the best sub...trust me.

Had then been a Crossfit crew there while I was there I wouldve loved to stay there longer.

#9 Allen....also take a look at CrossFit Again Faster. I have been told they are very competitive. When I outfitted my garage gym about a year ago(including a C2), I used Rogue. They were great to work with. The one problem was the delivery company they used back then was worthless.

Good read and nice Grace.

Thanks xfit

Infinitesimal - say that ten times fast love the vids too have to take the wheels off the wagon now to pull the kids around the block.

I think this qualifies as one of those times when you do a Rolling Thruster Grace and say "F" the machismo, "I'm dropping dead after!"

Helluva Job!

PS...LOVE Sled Dragging. Awesome GPP. Its a conversation piece in my living room for sure.

Great Vids today!

M/30/5'10/146 (MTN WARRIOR)

Have a nice rest day everybody! hummmm, I am wondering what's the WOD for tomorrow???? I wonder what the coach got in mind! my legs still hurt from that run the other day, i should have ran 5K, ran 11.2K instead so the legs are still sore, but oh well! Bring it coach!

SANTI

Love the work outs, hard as hell, great fun.

But one thing i can't stand is people falling over after workouts and rolling around on the ground.

I know i know its hard everyone is tired beyond belief. I just think it looks bad. Must be from the wrestling days, coach always told us to never let them know we were tired, and better yet, he would just tell us we weren't tired haha. It was quite effective in matches though to appear to be not tired, and have some poise. You know what, the more you acted like you weren't tired, the less tired you felt too. Really just a psychological game.

But anyways just my two pennies

P.R. on all lifts for the CF Total!! Love this stuff... Thanks coach!!

@Kevin.
Almost everybody have a potential higher deadlift than squat. (if you use knee-bands, belt and body-suit its the other way around).

a 345 squat its pretty nice for CF-standards, but your deadlift is extremly low. With that squat, U should as a minimum get 400 lbs up in the DL.

The answer to that can/and propably is, many.

Start out by recording your deadlift and then watch the film, for any flaws in the teknik. If it looks alrigth, go on and test the strengt of your lower back and hamstrings. U will propably find the your weakness throug that.

Good luck with it!

# 10:
Kevin I agree with above poster. I have the same problem. For me a few months ago it was my grip strength. Now I think it is my lower back strength along with some bad technique when I go heavy. My suggestion would be to try to feel what is the most sore the next day. If it is lower back that means that you lack some strength there or you are lifting with your back instead of your hips rolling forward as you rise. Hope this helps.

interesting article choice. also interesting that noone even mentioned it in the comments thus far. math and measurement systems analysis must not be an interesting topic amongst a group of performance measurers. hmmm...

rolling thruster grace is one of the best workouts i've seen in a long time. great effort. i gotta do that one.

"I was under the impression that there would be no math... here at the [main page]." Unlike Chevy Chase's Gerald Ford, I think math is sweet, even if calculus kicked my ass 3 times. Too bad the author didn't bring in fractionals, though. Some of us use them to increase the amount of weight we can move a bit at a time. Meanwhile, I wonder if Iron Woody is working on a set of super-thin infinitesimals.

I know we're not supposed to comment on the math article until 2/28. However, I thought it was a fun article except for this sentence at the very beginning:
"There’s numbers between the numbers we count with?"

There IS numbers? IS numbers? There ARE numbers. I can understand the message about math precision and accuracy. But simple, basic English is not higher math. Just as you can't say, "2+2=2.5" and say, "well, you get the point and it's close enough" you can't put a singular verb with a plural noun.

Other than that sticking point I like it.

Grambo - "In the video it looks like he is doing the roll-outs from his knees, what's the point of that? Especially as the bar is loaded with normal diameter plates, it's not like an abwheel roll out at all, I tried it and it seems very easy compared to a feet/wheel only touching roll-out."

He is doing roll-outs from his knees. That is one way to do ab-wheel rollouts...and it is not easy... but it is easier than doing them from the feet. If anyone else wants to do Rolling Thrusting Grace from the feet I'm sure mainpage would appreciate the vid. There are lots of levels and the "from the knee ab-wheel rollout" (not barbell rollout typically) is one we use during metcons in our space. You can also do these with an ab-wheel in each arm, on a decline or incline, and one armed. Greg picked an easy enough variation to maintain a metcon stimulus and rolled with it. :)

Thanks for all the comments, guys and thanks to mainpage for posting! This was a fun one. You need a big affiliate if you're going to get a lot of people to do this one. Ha!

Erin
www.crossfitcc.com

Made up the run today. It felt really good. Quite the nice change of pace.

Oh yeah, PRs on all my CFT lifts yesterday.

Sorry but today's picture is gross.

I have a question for all the veteran crossfitters out there. I have been doing crossfit for about a month and a half (maybe 7 weeks). My body is starting to feel pretty run down and I'm thinking that the one day of rest is not going to cut it forever. For those of you who have been doing this for awhile, what is the best system for incorporating rest periods into your training? Is a whole week off (doing nothing) beneficial? A few days off? Please let me know. In my years of lifting I never really took more than 3 days off in a row, so it would be a new concept to me. Thanks in advance for your input.

Mikey-Fran (1st) 75% ROM 9:41
Spicer- Rolling Thruster 95lbs 15 Reps DTC

#30 I agree when I watched the video of the rowing competition that a few of the crossfitters were in I see the #1 and #7 lady finishing and looking tired but getting up and walking around, I see the CF lady in the video here and she took like 40something place and falls on the groud for the "I can't move" sweat angel thing. Looks poor next to the others that finished far higher and did not need to collapse. So I agree with your 2 cents. Then again I did boxing as a kid and do MMA now and when I was a kid in boxing I was always told the same as you were in wrestling that no matter how tired you are, you do your best to look fresh between rounds and at the end of the fight. That is makes your opponent worried and makes the judges have confidence that you did not take as much harm as you may have.

Steve, I've felt that way at times. It goes away. Take an extra day off if you have to. Listen to your body.

Hey guys thanks for the comments on the vid, a couple of my own:

I don't always fall down after my WOD, in my normal training, I usually don't. I try to finish most of them on my feet and moving around. That said, there are certain times where i really push the last couple reps a lot sooner than I want to. And that makes me want to relieve the pain as soon as possible. This was my second workout coming off of being sick, and Pretty much my whole body was on fire after that 30th rep so i was trying to get comfortable. Sorry if I didn't intimidate you properly by staying on my feet. =D.

As to the roll-outs from the knees instead of feet, that'd be awesome if i could do them standing, just not that strong yet! Maybe next year...

Rolling Grace looks excellent. It reminds me of the manmaker complexes you can do with a barbell. One of my favorites is burpee on the bar in place of the rollout and then jump out of the pushup position into the setup for the squat clean and on to the thruster or just stand up and push press.

Just gave me Next Monday's WOD @ CFWC!

Rolling Grace is ridiculous

Re: Why is my squat higher than my deadlift?

A few possibilities come to mind.

1) Your squats aren't deep enough, and your legitimate squat isn't actually higher than your deadlift.
2) You have tiny hands and thus have grip problems on the deadlift.
3) There is something wrong with your deadlift technique, whether you're not setting up correctly or you're letting the bar get away from your body or something else.

No rest today... Mon-Fri are workout days! My legs are too sore from running and the last two WODs to get much use though. Just made up something fairly easy:

3 x (500m row, 20 GHD situps, 15 double-unders).

Time was 13 mins. Was going at a medium pace, in order to revive these legs. Rather relaxed morning, all things considered... just enough to get slightly dizzy and sting the arms/legs a bit.

Re: the math link, is anybody else reading the NYT math bits by Steven Strogatz? Here's the most recent one:

http://opinionator.blogs.nytimes.com/2010/02/21/division-and-its-discontents/

Rolling Thruster Grace R.T.G.
Just when I think I have seen it all. A person steps up with something so basic, so plain, so deadly. Thats what I love about CF. Every now and then you get a chance to jump into something new and have to ask yourself why do I enjoy this type of working out? Its hard as hell yet we want more.

CAV

to #49. WORD!

rolling grace looks like a weighted burpee, nice work!

Added to list of projects/homemade gym stuff:

- Make Pulling Sled

Also note:

Super math nerd and mechanical engineer w/4 semesters of calc, 1 of differential equations, 1 of linear algebra and matrix theory, and 1 of mathematical modeling and numerical analysis. Loved the article, although the principles are fairly obvious to me (as I'm sure some are to others in the economics/science articles that have been posted) it was cool to see them together and spelled out in plain, understandable english. The author did a very nice job there, it's something that's hard to do with math. I especially enjoyed the line:

"Were you planning on building something larger than the universe and precise to an atomic level? (If so, where would you put it?)"

in regards to the precision needed for the number pi.

It'll make your head spin thinking about the fact that no rounded surface in our world is truly round, everything at the atomic level is pixilated. But everything is "close enough" for us. So, what's a good level of precision? My new bumper plates say "45" on the side, how much error am I willing to accept here? Sounds to me like I need to hop on the scale and see where they're at. I guess we have to assume some level on inaccuracy with everything XFit, whether it be weight, time, or ROM. I know my L Pull-ups aren't perfectly and L every time, my hip crease probably misses breaking the plane of my thigh once and awhile when doing sets of 50 squats for time, it takes a little bit of time to get over and hit "stop" on the stop watch, and that 365 I had on the bar at the gym today may be a pound or two different then the 365 I have on it at home. But, it's close enough for me :)

Lower Back Pain (just above tailbone)

I've been following CF for 5-6 weeks now (loving it) and have had to recently stop doing GHDs. They start hurting when I get about 75% of the way down. Back extensions also bother me, though not as much, I can feel some pain.

No other exercises bother it. Dead lifts went well yesterday...added 20lbs to my PR :)

Anyone have some insight? I'm 22/m/5'10/150.

how about some filthy fifty action tomorrow!!???

Hey, Latham, if you've already seen this picture then I am pretty sure you're thinking what I'm thinking. Why the hell did we not send our back in December 2009? Oh well. Good stuff LP.. I have the same T-shirt by the way...

Jeremy,
I have a similar problem with the GHD and back extensions. Mine is due to a stress fracture at L5 so that may be something to consider. However, you may not have the GHD machine set up properly. You may need to adjust the height and how far your legs go on the machine. The pad should be right at the top of your hamstrings for the GHD situp. My guess is you may have it closer to your back, therefore causing the pain.

Just watching that guy do 30 rolling 135# thrusters (for time) makes my lungs and legs ache. I'm going to have to try that.

Thanks for adding 'rolling thruster' to our growing fitness toolbox, coach.

Great improv photo for GHD situps.

One day behind so posting CFT. First time doing it.

M/208/6'1/25yo

Squat: 365 :/
Shoulder Press: 187
Deadlift: 430 :(

Total: 982

I'm a little disappointed because my deadlift failure was definitely forearm-strength based. I knew I could do more but at 435 the bar just slipped from my hand twice. I put on straps (but obviously didn't count it towards the CFT) and got 505 then 530. Not sure what to do about this issue, maybe some of those squeeze grip things would help in addition to the CF WOD (which I am doing 3on1off fairly close to Rx).

Thoughts?

Thanks

Christopher

Edit: As for the squat, I think 400 was possible but I really focused on going butt to ankle (or close to it) and didn't want to injure anything before going for the DL later. I would expect a better squat poundage considering my DL with straps but who knows...

Jeremy,

In addition to what Kevin suggested, make sure you are forcefully activating your quads on the ascent in the GHDSU. In one of the exercise vids from the main page, they explain how failure to fire the quads allows the hip-flexors to drive the movement. This will put undue strain on the lower lumbar area where the hip-flexors pull against the posterior pelvis creating excess lumbar curvature.

Something to consider...

Greg

hey understandable,

I even need to take a lean or a sit down for a minute on days I'm not feeling to hot. And those days its usually something that would otherwise not even be an issue.

Some people just over do it i think.

#63-64

I have used this strengthening device for years;
it works well.

good luck in your CF efforts.

http://www.amazon.com/Hand-Grip-6-spring-variable-Resistance/dp/B000GF0S9W/ref=sr_1_3?ie=UTF8&s=hpc&qid=1246900174&sr=8-3

On the rest day article....before the gramophone, the radio, the television, and the pc, the piano enjoyed pride of musical place in middle class homes. In them days, someone in the house could have plunked away at a simplified version of List's piano transcription of B's 5th. Sis and dad could sing, and maybe mom could play the violin. Brother and sister didn't need A's up front to be encouraged to contribute in that environment. Don't think they needed them in the church choir on Sundee either. Contribution was a precondition of production.

Still, I like the idea of getting B's 5th into as many hands as possible, but not nearly as much as teaching those hands to PLAY B's 5th (in some fashion).

Tying into a discussion on the board earlier this week, I think music, along with phys-ed are the most undervalued elements of most north american education systems. The Athenians and the Prussians were on to something.

Row- 5k in 22:07

M/26/160

Ty for the response bo_D. I'm gonna go ahead and purchase one on your recommendation. What do you suggest for reps per day per hand?

m/189#/6'/34

HELEN benchmark today

3 rounds
400m run
55lb db swings x 21
pullups x12

12:41

Felt like crap for some reason today but plowed thru.

Awesome idea for ghd situps. Just make sure there aren't any scorpions or camel spiders in that damn thing. Good Work!

If I recall right, the photo is of a GHD with awful form. Isn't the idea to keep your knees locked to avoid shear on the lower spine?

#73 Lindsay: sometimes you gotta make do with what you have available. We have one GHD machine on the entire base. Sad to see so many preacher curl and cable machines in our gyms over here, but that's how it is.

@ the picture: Yeah CrossFit Al Asad!! Looking forward to being there after my two-week vacation in the states :D Interesting way to do a GHD

Did CFT yesterday:
355 back squat
185 shoulder press
545 deadlift

later, the filthy 50, 22:59, new PR