Invivtus!

that's a painful looking WOD from the Northwest box - DT on steroids

NWCF!!! Lookin good guys...

im pretty sure one of those dudes took the picture inside of a globo gym i used to train at that i will not name... but rhymes with valley's and is in virginia beach

yes, falling to the ground in a sweaty heap after workouts IS required.

"Invictus" is a great one.

What's the song playing in "Workout Demo?"

It keeps going "Who got next, I got next..." That one.

How funny, I carry the poem Invictus with me in my back pocket every time I do a Crossfit workout!!! I have had to replace the copy I have a few times.

I want to increase flexibility... I strained a hammy 4-5 months back and when I was checked out, the doc commented on how inflexible I am... On rest days I want to do some ab work and maybe some yoga to improve in this area. My buddy gave me a P90X yoga video but I don't know if this is any good or not.

Any recommendations?!

Thanks!

Jesse,

that picture was taken inside of that globo gym in Virginia Beach, Had to mix it up a little, lol

Did the row/bench wod tonight, details there...

Invictus - that would be a great name for an affiliate :)

Regarding the Rest Day article, being concerned with the disclosure of terms, the European approach (both at an EU and common law level) is that consumers are protected from unfair terms unless they are specifically brought to the notice of the individual contracting party. It is not enough to bury them in the fine print. The article's claim that there is something of an unwillingness to read full terms is consistent with a society where grossly unfair terms are simply not legal.

So, for example, if I buy a San Francisco logo mug on-line and agree to pay $14.99, I'll feed in my credit card details, not really worrying that there might be a clause somewhere in the general conditions saying that the price of the mug might change by 3,000% after I have agreed to buy it. This is a triumph of law-making and a triumph of trust in the the law. It is not a failure of individuals to look out for their own best interests. We (rightfully) expect the State to look out for those interets in a fundamental way.

Making a bad bargain is still our risk. A mug worth $2 that I buy for $14.99 is my bad.

I'm starting the crossfit workouts tomorrow!! I've heard a lot of good things and I'm really looking forward to it!

Anyone know the song from the NWCF video? Tried using Soundhound and it couldn't pull the title. Great workout song if anyone knows name please post. Thanks

Sorry to be a hater, but in that NW demo WOD vid, I personally don't think athletes should be doing cleans/jerks in a metcon if they can't rack the barbell properly. It's not a good sign when a client is taping their wrists and then catching a loaded barbell with their wrists a whole ton of times. Teach the rack position first via front squats and presses before cleans and jerks are introduced.

I want to see a female Crossfitter hoisting her man overhead!

#14 Ben, welcome! Take some time to read the FAQ and check the message board!

#9, recently I have been doing about 30 minutes/day of yoga out of an iyengar yoga book. It has definitely increased my flexibility. For pure time efficiency though, you can't beat PNF stretching. I believe there are a few videos on this site about it. Also, go through and watch all of Kelly Starrett's videos, they are fantastic. You will come away with some basic stretches that will be very helpful to you.

I've carried that poem on a small card in my uniform for years. Inspiring for tough times in the military.

We had to memorize this in grade school ... somehow it is so comforting ....

F/40/5'6"/150

5K: 29:30

What's up with the guy OHSing the tire in the lower right corner? Is that a fake or what??

Where can I watch the Crossfit games if I can't make it to them? Is there a site that will stream it live or post it later?

Thanks.

30/M/150/5'10

I was bored at home last night so decide to come up with a workout for this morning: I though it was going to be an Easy WOD, but It wasn't, next time I am trying this with the 2 x 2 POOD KBs Farmers carry and the KB Swings with the 2 POOD KB.

Farmers Carry 2 x 1.5 POOD for 100 meters
20 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
18 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
16 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
14 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
12 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
10 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
8 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
6 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
4 KB Swings with 1 x 1.5 POOD
Farmers Carry 2 x 1.5 POOD for 100 meters
2 KB Swings with 1 x 1.5 POOD

17:25 Nice WOD.

Have a nice rest day everybody.

SANTI

HAHAHAHAHHAHAHA!!!! most of the people in the NWCF video dont even affiliate with that gym anymore.....that video is well over a year old.

ran 6.95 miles- 59:52

a well needed rest day. 700 sdhp's over the last two days have me very sore. May do a nice jog to loosen up.

FinnishCraig #22,

Live streaming video coming from the Crossfit Games site this year!

Road March today great weather and then rest up for tomorrow WOD

Nice video. All those folks and last years affiliate cup champs are now at The Lab (eastlakecrossfit.com), a CF gym started by Lindsey Dion. Lindsey and The Lab are amazing! I hope CFHQ will go shoot some video there some day.

@brad: do you mean that most of the team that earned the affiliate cup trophy is not part of NWCF anymore? And they still have the trophy? Hmmmm.... Fishy business!

The guy in the bottome left of the picture has some nasty vericose veins in his calves. Eww haha. But seriously, get that checked.

m43 5'9" 160

Fight on Friday 18 mins plus 30 min run after

Nice rest day played some b-ball

@#9 go to againfaster.com and check out the micd instructor videos. I think the latest shows some great lower body stretches.

Did yesterdays WOD today. Made sweat angels for 10 minutes afterwards. Great workout!

On the great erg workouts - if at the catch (start) of your stroke your hands move before your bum moves, or if your bum moves before your hands move, you lose a lot of power. Maximum power/work happens when maximum force is exerted on the chain.

Your hands are hooks for your big strong hips through the first and most important 3/5 of the stroke. Your hands are hooks for your big strong lower back and lats through the middle 5th and they are hooks for your small 'strong' biceps for the last fifth. Don't use the puny biceps as anything other than an anchor for your hooks until the end of the stroke.

I see guys stronger and more fit than me pull way slower on the erg because their hands and hips act as though they're in a threesome with the machine - rowing is a more traditional, some might even say matrimonial, fitness act.

#36, agree, it's rare to see efficient erg rowing it seems. If a male in good shape is completely gassed after rowing an 8:00ish 2k, something is wrong.

Did Monday's WOD in Garage.
500 m row
30 BP
1000 m row
20 BP
2000 m row
10 BP
i did 95# for BP. That's about 60% of body weight(165#). No spotter so I didn't try anything heavier. Body weight would have taken all day without much power output.
I finished in 18:30. I should have tried 115# instead.
My row times were 1:47(500M), 3:38(1000M), and 7:27(2000M)
It was a fun WOD.

Love the BUD/S Boats on Heads picture!

m/254/39

5/5/5/5/5 deadlifts
225/245/265/285/305
1/2 mile on treadmill 4:42

#21 Markus,

the technique for getting a "tire overhead" picture is to have a bunch of people hold the tire. One person gets underneath, then the other people run out of the frame and the one guy supports it as long as he/she can.

I learned that poem during basic training and it has given me much encouragement since then

5 rounds:

800 m run
25 med ball cleans @ 20#
35 sit-ups

34:58