Nice Jerk!

Nice one Cara!!

So my new training partner/client Ben and I did yesterday's WOD. I set up the rings, which Ben has never used before in his life. I did a muscle-up demonstration, which involved a pretty big kip, and told him to give it a try. He simply asked "do I have to dead hang first?" I said yes. He grabbed the rings, dropped into a dead hang, and then slowly and smoothly pulled himself through a perfect no-kip muscle-up. He then proceeded to do 16 muscle-ups in the WOD without any problems.

Some people just have what it takes I guess!

thursdays wod as rx'd:

10:03

fridays wod as rx'd

4 rounds even

Joseph Conrad? Im quite surprised that he would show up on crossfit. Who puts this stuff up because we have a lot in common.

#3 tell your partner I hate/envy him. Way to go.

i wonder if there will ever be a swimming crossfit...
2 miles combat side stroke... then eva! lets do it!

Is it considered correct/efficient for the elbows to be that far forward as the bar is beginning to be pressed upward (frame 3)? I thought for this movement and for the other overhead pressing moves the elbows were supposed to be almost directly under the bar at that point (but not behind the bar causing it to get pushed ahead of midline). Appreciate any clarification you guys can give.

Like the Handel vid - Magister John Kleese (or is that Magister Richard Moore?), taking his turn at the Glass Bead Game.

Also like that the Speal/O'Connor spots are reinforcing (without explicitly commenting upon) the need for appropriate warmup and recovery.

As a do-it-at-homer this is well-taken.

Seems to me Crossfit mainsite has become a fitness lifestyle page (not a criticism). Wonder if

Conrad! I'm in the middle of HOD now!

I'm kind of shocked to see a recipe with potatoes on the main site

Cara, way to go representing New Zealand ;-)

The Jerk looks like a beaut BTW - great job!

Pete @ CrossFit Christchurch NZ

Looking over the nutrition articles today in preparation for my vaca to Kauai, I noticed we haven't seen any recipes lately, thanks for bringing them back! Going to the beach for two weeks, taking my sandbags and food scale and attempting to zone weigh and measure at least one week, maybe two. Sort of a contrarian vacation, I get enough scotch and food in NYC. Looking forward to beach sand bag workouts, running, swimming, surfing and hiking. Grilling out lunch and dinner at kiahuna. Watching the tour de France and CFT Games. Coming off of my level 1 I am more stoked than ever to hit Crossfit goals in the back half of 2010.

#8

Not sure if I'll explain this correctly, but the initial movement requires the bar to be driven- with speed- upward which requires drive from the hip, not the shoulders. It is not a shoulder press, it is a jerk movement. Dip and drive.

Thinking about it...

Basically, its not a press, the Split Jerk requires drive.

Most Olympic Coaches prefer the Split Jerk because the lifter is better able to adjust under the bar from the Split position.

Nice Cara!

potatoes???

What is wrong with potatoes? You pull them out of the ground, cook them, and eat them. They are delicious. If you can grow it in your garden, you should be able to eat it without inspiring shock.

My 6 pack says anything is ok in moderation....even potatoes. Keep the recipes coming

On my way to the L1 cert today. :)

Santi, have fun!!

CFSB Day#20
Shoulder Press

5x3

155x3, 175x3, 180x3, 190x3, 200x2(SOOOO CLOSE…I pressed the third right up but could not count it as I couldn’t lock it out to what I believe was a full extension..fought it hard but finally just lost momentum..not happy about this )

12=>20

135x 14

Metcon 20 min max:

“Johnson”

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

As RX’d 5 rounds + 1 Deadlift
This was a taxing WOD no doubt about it…I tried like heck to go fast but you just cant with that weight and exercise combination…The Squat cleans seemed brutal after Deads and muscle ups…the WOD was just nasty…I dont know if anyone else felt this way? Hats off to Rob Orlando…I can’t imagine getting 1 more full round in during that time…He is a beast!

RIP Lt. Johnson

Skill: Practiced cyclical speed of butterfly pull ups…didn’t last long cause my grip is shot…Had trouble typing this in….So excited for a rest day…much needed!

There was some discussion a few WODs ago about kipping pullups and any suggestions to improve upon them for those of us that find the motion difficult. Here is a vid that helped me:
http://www.youtube.com/watch?v=7spRknkD1hU

I see it now CrossFit cooking on the food network, I love it! First we need to get CrossFit on fit TV HAHAHA!

SANTI- hope to see a new Fran PR!

#11,
Crossfit itself does not endorse paleo or zone diet, that is something that some of the loader crossfitters promote, as well as some of the top crossfitters.

Read the section on diet online to get the actual diet recomendation

Great video for the receipe!

#8 on the third frame momentum is carrying the bar upward. The lifter is just about to start her descent to the split under the bar. There is hardly no load on her elbows. You can confirm this by looking at the lifter's feet. She is nearly airborne, so there isn't any load on her elbows.
Ideally when she gets under the bar her arms will be locked, and there will be little or no pressing involved.

Just saw Nicole from CF Roots on the Tour de France! Great instructional video regarding stretching and muscle balancing for cyclists. Huge congrats!

For Time, 5 Rounds of:

5 bleachers (up and down = 1),
400 Yard run,
25 Push Ups

Today was really slow, took some extra rest for my partner to catch up: 47:29
Comment by Shawn Becker — July 10, 2010 at 11:40am

so I am new to the crossfit workouts, and i did the WOD yesterday with the deadlift, muscleup, and clean&squat,...i must say one of the best workouts of my life....i love this stuff!

Her right foot looks a bit out of line. Other than that a fine split jerk.

Love the food video and pdf. Good stuff keep it up!

Loved the cooking video. More please

new crossfitter, only made two rounds for yesterdays WOD at 21:17. I know, went over the time but I wanted to get at least two full rounds for Lt. Johnson and his family. This WOD was super exhausting, hoping to do better next time around. Rob Orlando is a beast! 6rounds would kill me. Quick question for anyone who will respond, do you seasoned crossfitters only do the WOD? i'm used to being in the gym longer than 15-20 min so i'm just wondering cause i've heard mixed answers on this question before.

Awesome!

I love how anyone can compete in this sport. It's on you how far you want to take it.

Take it around the world. Let's change this place.

Prof B

@comment 3

That's amazing!

Prolix #9,

CrossFit is a lifestyle technology development house. By choice.

Thanks for noticing. Thanks for your support.

OK HQ -- take down my comment... fascist pigs...

Greg,

I had meant to delete the last line of my pst (thus undeveloped).

I think what I was going to observe is that the main site landing page has remained remarkably consistent in layout even though the demands put on crossfit by its users, and the services provided by crossfit itself, have grown considerably. I like the content and the consistency - each day I can work my way down from top to bottom and don't have to look all over the place for the new stuff. But, since I imagine the appetite for Crossfit content by its users is likely nowhere near satiated, the content will likely continue to grow. The question is how to give that content without having the landing page take on the character of a crappy men's or women's magazine (aren't they all crappy?).

Anyway, not a bad "problem" for crossfit to be faced with.