305 C&J. To me that's strong as hell. Nice Work.

What's with the classical music. I understand that my Clean and Jerk is like learning to play the viola (squeeky notes!) however AC/DC is still in effect. AND Gangsta Rap on Fridays.

The Deads concerts were as unpredictable as crossfit programing

instead of a Master's Division, how about a "Anyone Who Went to a Dead Show Division"

"Our strong suit is what we do, and our audience." - Jerry Garcia

The Champ is showing his age.

expand. listen, read, understand, expand.

#2
Just because you listen to ACDC and gangsta rap doesn't mean you can't appreciate classical music. I don't think anyone expects you to give up the music you enjoy. It never hurts to explore other styles, and you might find something you like.

Personally speaking I think it's great that Crossfit is promoting the classics (both literary and musical). How many time have you walked into the gym and heard a nice sonata or concerto? Hardly ever I'd wager. I don't really enjoy lifting heavy to anything else.

3..2..1...REST! Knees are gone

Grateful Dead in Telluride!
Fun times!

Thank you so much for the Faure. It's one of my very favorite pieces. I sang the baritone solo in school.

Thank you!

There once was a girl named Rose,
Due to injury she had a wrap from knee to toes.
But not a tear was shed
by the man clad in red,
For he was certainly not staring at her toes.

ack... last line should read:
for he was certainly not staring at her NOSE.

Spencer Hendel is a pure machine! He is awesome to train with and a definate contender for fittest man this year!!

After watching Spencer's video, and the one yesterday from the Carolinas final, the one question that I have is this: Are there no standards to burpees anymore? The reason I ask is that if you watch the Carolinas finals video, one of the competitors is shown several times and his feet never leave the ground on the jump. Spencer's burpee is essentially an MMA sprawl and lacks the push-up portion of the burpee. Regardless, all those shown are machines but have we reached a point to where standards for certain movements are thrown out the window in a quest for faster times?

A.) I never thought I would see anything regarding the "Finest Band in the Land" on the CrossFit site. I don't mean that in a bad way, just it is surprising. That is a very good article too I must say.

B.) Secondly, I thought that I was the only Deadhead-CrossFitter. However, it looks like I am not alone. Now if there are any single ladies that are Deadhead-Crossfitters, please accept my marriage proposal now...

Believe it or not, since I work out at home, I frequently listen to the Dead during my workouts. Since I am slow at many workouts, a good Dark Star can get me through a lot of them.

Hey everyone...kinda new here, first time posting. Got a question that I didn't see in the FAQs. Does anyone do any type of cardio after workouts or on rest days? Tryin to trim some fat, and was wondering if some of the WODs are enough.(But trust me...I sure am feeling them)

I like that Jason's time was posted with yesterday's WOD. You should keep posting the fastest recorded time with each WOD in the future.

crane - I thought todd was checkin out the goodies at first haha! but todd's a stand up guy, stand up guys never check out athletic, tough island chicks.

M/30/230/5'10"

REST!!!!! I can't do it. Can't reward bad behavior. Never completed Wednesday's WOD so I will have to recover later. This website and this program is the greatest thing that has occurred for my personal fitness and health goals since I was in HIGH SCHOOL!!! Whoever creates the WOD's and posts them a personal thank you from you to me. Would have been great to find this before I bought P90X. I have however had a seriously wonderful lesson out of all of this.

#15

Hey Bryan, in my opinion, there's time to take rest days and times not to. Sometimes a 3 day cycle really kills you...if you're really sore, use the rest day. Otherwise I use the rest day as a skill building session (stuff I'm not good at/can't do-unassisted handstand pushup) or to focus on swimming or rucking (ie fast backpacking)

Spencer is a beast! good stuff and good luck!

Does anyone else find it interesting that Crossfitters are so interested in efficient technique in all movements, yet there seem to be many Crossfitters (even at the top) with horrendous rowing technique? Just a continual observation.

if people weren't so focused on tryin to grip it and rip it, they could prob conserve energy while getting faster times

# 13 Jon

I personally have no problem with that technique, so might. Range of motion in met: chest to deck, full extension and clap overhead. If we are training for real life situations, one would definitely use the sprawl rather that jumping into a perfect plank and performing a push up no? So my answer would be yes, he is throwing "perfect" technique in quest for a faster time. He is not in a position to injure himself at all, and is still doing the same work....in less time.

REST AS RX'D

Spencer can OHS 295 pounds, the guy is a machine, by the way someone did DT yesterday is 5:46 the guy put the video in you tube. have a nice rest day, this year the games are going to be insane.

SANTI

Todd's expression says "yea, right." Not sure what he's referring to, but it's funny.

Props to the person doing the push jerk. There was a guy at the seminar in Pdx with a separated shoulder- props to him, too!

I remember asking if we should watch for this pic on the main site! I had a great time at that cert. Thanks, again to all the trainers. Todd, you were hilarious and informative.

Rose is awesome! That is a great pic!

They really are showing a lot of crap burpees lately. There IS a pushup in there, not the worm. I guess if the goal is standing to full lying to standing again then mission accomplished, but whats to say you can't split your legs and stand up or some other modification...where is the line drawn?

It happens to a lot of other exercises: clean and jerk being another. its more like a floor to overhead rather than an actual clean (not power clean) and jerk.

Cutting too many corners blurs the fact that its an exercise. Training is just that...training. Real world situations reap the benefits of training.

I'd say the judging needs to tighten up a bit or Crossfit will start REALLY (moreso) getting a bad rep for bad form for the sake of time and being "functional."

just my $.02.

Nice pic. Dude in the back is checking her out fo' sho. haha

@RickSolo - you're not the only D-Head-Crossfitter, but its gotta be 311 or Cosmic Giggle Factory on work days. Save the good shows (10.9.89/2.3.78/4.1.90/5.20.70) for rest days.

And sorry, I married the last D-Head-Crossfitter girl :P

@all -- anyone know the name of the track in the Carolina sectional vid?
Thx!

Wow #22!!! You didn't even sign your name!!! Have you ever met Spencer? Everyone who knows him will tell you that he is one of the nicest, most respectful young men they have ever met! Shouldn't we all have a bit of an ego? I do! If you don't I'm truly sorry! Spencer has found something positive that he can really excel at and YOU have a problem with that? Also sad! He embodies an excellent work ethic, he truly loves the competition and he is always the first to help others! I am extremely PROUD to call this young man my son!

Anyone who has met Spencer would be proud to call him "son"

@RickSolo - no way man, I'm but an amateur deadhead and only xfitting for 2 months full time but I enjoy them very much.

My wife on the other hand is a bonafide deadhead, she bought her last car the day Jerry died, so that jeep was forever known as "Jerry", she had a cat named "Sugar Magnolia" and she followed them around so much I don't even think she knows how many shows she's seen. I wouldn't call her a full out xfitter yet, but she's dabeled and loves it, she'll get there in good time.

I was also pretty surprised to see and article about the dead on the main site, not something I ever would've imagined being up on the CF site, but after reading it I see why it was.

It seems that crosffit (an internet based company) is following a very similar business plan to that of the Dead. Where the Dead gave away their live recordings for free in hopes that people would spend that money elsewhere and spread the love, crossfit gives us our WODs for free in hopes that we will then spend our money of the CFJ, T-shirts, other apparel and hopefully a level 1 cert and beyond. I know the first 2 have already worked on me and I'm scheming when I'll have 1 Gr to drop on a cert someday. Not only that, but I've totally spread the xfit love, a co-worker, my wife, my son will be enjoying it when he's a little older, I've preached it's benefits to family members amd friends, the list goes on. It's really a great and proven system for this type of company. If I had to pay to get the WODs and other wealth of info on this site, I would've just said, "well, I have a muscle and fitness subscription, why do I need to spend more money on this" and then look at all I would've been missing out on, GO CROSSFIT!

Did yesterday's DT WOD today:

As RX'ed: 15:29

This is a great article...it gives me ammunition when people ask why I chose dancing dead bears for Wall Ball targets!

With regards to the movement standards.......Until all the regional and sectional organizers ENFORCE the correct standards and not favour certain athletes, the techniques that are allowed are going to continue to be s$%t. Every video CF has shown of any sectional has shown that crap that people are allowed to get away with.....it's a joke!

Crane
#10

Nice

Spencer Hendel, Ken Gall, Leo Soubbotine, Jared Davis, Mike G., Rudy Kirkpatrick - this is going to be a pretty epic Dirty South competition...

Thanks for the Requiem! One of the greatest compositions ever in my humble opinion. I also appreciate a "Requiem" on a "Rest" day, gotta love the symbolism. Just further proof that the Crossfit philosophy can improve us as human beings... not just athletes.

awesome job putting the requiem on today. requiem aeternum dona eis, Domine, et lux perpetua luceat eis.

Ya definitely a lot of commonalities between CF and the Dead in terms of management vision and goals. Both are truly unique in their respective fields. Great to see this on the mainsite.

btw I remember hearing about those 80s Telluride shows from a friend who quit his job and went on tour after seeing those shows!

The competition style burpees are great for training to do 2" leaps.

We are affiliate owner Deadheads! CrossFit Blacksburg

We are DeadHead affiliate owners! CrossFit Blacksburg

"What a long strange trip its been"

M/6ft/225/35
Missed the last two days so today is not a rest day.
At home so did the following. Do what you can with what you got!
5 min Jump Rope/Double under improvement
21-15-9 of following for time
Push-up alternating row done with 40lb DB's
Thrusters with 40lb DB ( sub for wall ball shots)
V-ups with 35lb KB
Goal was to beat 15 Minutes
Time= 14:10

Carole and Kevin

Made up DT today. Results posted there.

Happy rest day everyone.

Thank you for the rest day music! I love it. I was born and raised on music like this! So please keep it coming.

D.T. scaled to 135 lbs 22:46

Btw, I was at that cert with Rose. If memory serves me, while we all did Fran, Nadia put her through a push up/jumping PU WOD and we all cheered her on. It was awesome.

Oh, and I always thought of the Dead as constanly varied creating functional movement at high intensity. There business plan/model is similar to why CrossFit is working via this website, in the garage gyms and at the affiliates.

Elizabeth, first time as rx'd, 8:17. Also did 20 consecutive ring dips along the way. Buy in back squat 5-3-1 205-230-255. Good day.

Hmm, Fauré's requiem isn't one of my favourites. Check Rutter's requiem for an awesome modern one!

23 / M / 5'9" / 135lbs

Overhead squat 5-5-5-5-5
75-80-80-85-90

Modified yesterday's workout.

4 rounds

135 lb deadlifts 12 reps
50 lbs hang power clean 9 reps
50 lbs push jerk 6 reps

Probably could have done 60lb clean and jerks, but didn't want to overdo it. Will up weight next time.

I just watched the video of Spencer and although I may agree with him being a great athlete, I am not sure I agree with his attitude. He has a HUGE EGO, and is not humble at all. I appreciate those who encourage others and motivate rather than who sit back, size up and critique! A true athlete is not perfect and can always learn! The judges in Columbus must have felt you still needed to learn!
O-H-I-O
way to have your mom stick up for you!

Just so its clear: the standards were set at the NC/SC sectionals for the correct movement on the burpees PRIOR to the workout. The standards were chest to ground, and a jump off the ground with a clap overhead with hips fully extended. Spencer had perfect form! Maybe people should look at their own form and maybe one day they can hope to be half as good as Spencer!

Since when did a little self confidence equal HUGE EGO?

Also, since when can a man's character be judged by a 2 minute clip by some crossfit board troll 5 states away?

Pack:
Five rounds for time of
95 pound Back squat, 20 reps
Handstand walk 20 yards(sub'd wall runs)

time: 12:53.50

#56 couldn't have said it better. When the interviewer asked Spencer if he considered himself good enough to make it to Aromas Spencer replied, "Yes, I think I'm one of the best." This doesn't show me that he has a huge ego. All it says to me is that his mental game is just as strong as his physical. Do you negative comment posters want to see interviews with firebreathers who are unsure of their training? Men and Women who say, "Gosh, I sure hope so", when asked if they're one of the best? I don't.

Comment #55, go watch the last heat workout from the NC/SC sectionals again and tell me some of those burpees were legit. I saw several where the feet never left the ground during the jump portion.

DAY II post-ReSTOR eye surgery R eye. 4 more and counting...

Jon, im not commenting on everyone elses burpees! Im commenting on Spencers- and his feet left the ground. mmm k- thanks! And how do you know they were counted?

Since when did crossfit become full of people who think they are so much better than everyone else and have so much negativity! I thought crossfit was all about community and people supporting each other.

Ams, since when did wanting a properly executed movement become "negativity"?

Thanks for posting the Faure' Requiem. One of the finest choral works ever composed. I'm bummed, however, at the quality of the performance. If you're posting videos of CrossFitters at the top of their games, how about recordings of musicians at the top of the their games, too.