pr!

Thanks Greg for keepin us strong, healthy, educated, and spiritually enlightened......

God, I'm ganna fall in and out of love so much this weekend...gatta love competing in cali

Go Chyna! Team Bing Bing Lives!

Chyna Rocks!!! I saw her at the Sectionals
She was AWESOME. Very Sexy!! Very Strong!!
Chyna, Best of luck to you! and to all at
the Regionals!!

I am looking for someone to take my place at the Crossfit Football ($795US), and Mobility and Recovery ($225US) certifications this May long weekend in Toronto (may 22nd - 24th). Unfortunately I will not be able to attend these two great certs.
If you are interested please let me know.
You can reach me by email at jpichie@gmail.com

Is there a reason behind a lot of Crossfit chicks wearing high socks?

Yep, so they don't scrape their shins during the deadlifts. I also think it is a CF fashion thing.

#6 so when they do a DL like movement they dont cheese grate their beautiful legs or there are the compressin socks that help with blood flow

what are the official standards for burpees?

My "rest day" WOD is...

For Time:
Raking 11,000 sq ft lawn by hand
Weed Pull interval x # of yard bags
Driveway power wash & patch

3..2..1.. moan

Apropos of the 1st Amendment article, see: http://www.theonion.com/articles/supreme-court-upholds-freedom-of-speech-in-obsceni,17372/

Coach,

Thank you!
Enjoying the poetry as well.

ricky

Coach

I have been at it for a while.
Thank you.

ricky

rest day 1 round 24 hours

Thanks for the Dickens and the Yo-Yo Ma!!!!

Chyna! let's represent the swimmers! see you soon girl, you rock!

Get Some Chyna!!!

For max overhead (snatch or clean and jerk) at the games i think they should just stick to max overhead anyways. Some of those "snatches" don't look like a snatch at all.

When the WODs have cleans or hang cleans in them should I assume that means squat cleans or just hang cleans? I was watching the video of Rob Orlando do the WOD for Wednesday and in the WOD it said 5 "dumbell hang cleans" but he did full squat cleans. When I did hang cleans and cleans for football we would let the bar hang down to about our knees and clean the weight without a squat. I feel like I've been cheating on a lot of these workouts if I've only been doing cleans and not hang cleans. If you can please help me out. Thanks.

Maryland CrossFitters

If you are in the Westminster, Md area we are in the process of finalizing a lease on 3,000 sf of CF space. It will be fully equipped and we will be running a sign up special to the folks that get in early. Reduced rates for the life of membership, they'll never to go up.

Drop us a line if you are interested.

Chyna Cho is hot!

Agree with #19. Games standards should be objective as possible, it is the result that counts. On the other hand, we should all set a standard of performance for each workout before we start a WOD and hold ourselves to that.

Happy Birthday Michael Murphy (R.I.P)
See below from www.crossfiteastvillage.com

http://crossfiteastvillage.com/2010/05/06/true-murph/

On May 7, 1976 my best friend Michael Murphy (Murph, not “Mikey”) was brought into this world; sadly, he was taken from us on June 28, 2005 during a combat mission in Afghanistan in which he later was posthumously awarded the Congressional Medal of Honor.

Having endured the rigors of Basic Underwater Demolition/ SEAL Training in class 236 with “Murph,” we not only experienced many hardships but we were also afforded the opportunity to join a brotherhood unlike any other known to man. To Mike’s misfortune, many times he was prescribed more 8-count body builders than you could ever imagine.

Considering that Mike never once did a CrossFit workout, I figured I would give him a tribute other than one that someone randomly made up. Here is a workout that Mike has actually done many times. This one is for you brother!

Jake

P.S. I will be at the gym at 5:30 pm to do this workout for anyone who wants to join me.

WOD

“The REAL MURPH”

150 – 8-Count Bodybuilders for time (scale as needed)

A snatch is fundamentally different than a C&J, not to mention you can move much more weight with a C&J hands down. A "Max overhead" lift would end up being max C&J essentially. Now if the WOD calls for a snatch, I'm not sure about the lock-out, should you be able to snatch pull, then press it the rest of the way? I don't know--but at high reps holding athletes to oly lifting meet standards is probably not going to work either.

Here's part of the Canadian spin on the First amendment article

http://www.cbc.ca/canada/montreal/story/2010/05/07/shawinigate-confidential-sources-protection-cp.html

Some context, the National Post is our newer national paper and here's some info on Shawinigate http://en.wikipedia.org/wiki/Shawinigate

Of greater import in the whole access to information topic is this http://www.nationalpost.com/news/story.html?id=2957805 where the government is attempting to hold itself as a greater power than Parliament which violates the Westminster tradition.

Easing back into things. Did scaled CFFB strength and regular WODs today:

3x max strict pullups: 3-3-3

5 rounds for time of:

5power clean 75% 1RM (115#)
Farmers walk: 1/4 Gasser, 50# DB each hand
10:53

Fun story. Halfway through the WOD I blew the fly button off of an old pair of shorts. For the remainder of the WOD I had to hold my pants up while running up and down the stairs between the heavy weight room and where the DBs are kept. Saw a friend and tried to wave as I ran by... the shorts immediately almost fell to my knees. Needless to say it was a little embarrassing at the time. I'm laughing about it now though!

This was my "rest day":
It is called "Bade Number 4179"
9 Rounds for time:
4 Pull-ups
1 Deadlift (235lbs)
7 Push-ups
9 Double-Unders (jump rope)
100 m sprint

My buddie got it in just over 15, I got it in just over 16.

I meant badge number

I have been doing Crossfit out of my garage for a while now and am moving to an apartment in a few weeks and don’t have room for my equipment. I would love to join an affiliate but can’t afford the $300 a month they all seem to want. Are there any crossfiters in the east Phoenix area that meet up and do the WODs in somebody’s garage or something that I could join up with?

#10 chest to floor, clap over head in air with hip extended

If money = speech and the rich have most the money, then it follows that the rich have most the freedom of speech. So apparently Paris Hilton has a much bigger right to free speech than I do. Sounds great.

If money = speech and the rich have most the money, then it follows that the rich have most the freedom of speech. So apparently Paris Hilton has a much bigger right to free speech than I do. Sounds great.

The story is an old favorite of mine!
and undoubtedly an excellent metaphor for what's going on in the financial markets.

Active rest at Funct Fit, Fran or Diane. Coach M means business guys. Big Dawg effort from Matt SP, I love it brother. Thanks coach M for really pulling me along, you don't know how much it helped!!
I know we don't do requests but if Tony or Lauren are reading the posts Jamie would really like a girl for his super Sunday. (He's a little twisted)

did snatch/pull up today - all the gory details there :)

Clean/SU WOD, details there.