April 12, 2011

Tuesday 110412

Rest Day


Enlarge image

Homemade GHD at 26.2 CrossFit, photo by Christina Stuart.

"Advanced Handgun Tips: Speed Draw" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

Back Squatting with Josh Wagner - video [wmv] [mov]

Sergei Prokofiev, Sonata Op.28 No. 3.

E. E. Cummings - maggie and milly and molly and may.

"How to Get a Real Education" by Scott Adams, The Wall Street Journal.

Post thoughts to comments.

Posted by lauren at April 12, 2011 5:00 PM

so it looks like there's still problems with the scoring.

where is Mikko?

anybody know whether Josh Everett and OPT are competing this year?

Comment #1 - Posted by: big john at April 11, 2011 5:04 PM

HA! WOW my GHD machine made it to the main page. This is one of three that I made right in my garage.

Comment #2 - Posted by: dan from florida at April 11, 2011 5:05 PM

Wow! That's awesome talent! Would've just thought it was just rusty real GHD. lol

Comment #3 - Posted by: G at April 11, 2011 5:12 PM

Waiting on wod 4. like a cat in a cage. Where did all the talent come from? Masters is no joke. Getting my ass handed to me. Still waiting on my ranking from wod 3?

Just when you think your all that and guess what, your not!

Comment #4 - Posted by: (!) at April 11, 2011 5:23 PM

The picture does not reflect the final product very well these were painted flat black. I painted mine white and used pool noodeles for the foot pads. Here is a link to my face book photo of my finished GDH in my home GYM


Comment #5 - Posted by: dan from florida at April 11, 2011 5:24 PM

Thanks for the Love Main Site. Loving the Open so far, good luck to everyone with Open Wod#4. Looking to head for regionals. I have a lot of work standing in the shadows of my wife although right now I definitely have the upper hand :) Doesn't hurt that she had a c-section 3 weeks ago. Our little man, AJ Rustin is doing really well and I can't wait to get him into the crossfit community. Love you all.

Comment #6 - Posted by: Josh Wagner at April 11, 2011 5:26 PM

Tony B,

What is the deal with the video submission. Am I still in the Open??? Where is my ranking?? If you could just post an "Everything will be alright, we have your video, your goal of making the games is not dead" I would really really appreciate that.

Crossfit Addict

Comment #7 - Posted by: DanGoldbergNorthEast at April 11, 2011 5:28 PM

Hi everyone I have a question. I am a jc baseball player and I have been following crossfit for about four years now. Throughout my career I have been told, when conditioning, to not run longer than 60 sec at a time. I have been told that in order to be fast you must train fast. Over the last two weeks or so there have been multiple WOD's that call for a number of runs over 800m. I have scaled these, because of what I have been told, to the form of shorter sprints (formats as seen more on Crossfit Football). If what I have been told is true, is the result of an athlete losing their explosiveness due to the hip girdle tightening up over time? If so, would adding the Mobility WOD to my regimen help? I know the potential of following the Crossfit main site as Rxd and I would love to take advantage of it. Any thoughts?

Comment #8 - Posted by: James 6'2/210/18 at April 11, 2011 5:31 PM

Totally agree with Josh on Louie Simmons methods. If you stick with it and randomize your lifts, you'll PR a ton. I've been using his methods consistently for the past three months and have just been making it rain PR's. Every time I go for a max lift in the past 3 mnths, I've PR'd. My weakness is that I'm not strong, so I've been doing my own strength programming based on Louie Simmons. Definitely the way to go if you need to get stronger.

Comment #9 - Posted by: Keith D at April 11, 2011 5:46 PM

Everything will be ok. We have your video and soon the leader board will reflect that.

Comment #10 - Posted by: Tony B at April 11, 2011 5:51 PM

yeah not like i'm complaining, just wondering...what happened to the leaderboard update? seems frozen since yesterday. anyone know?

Comment #11 - Posted by: ken c at April 11, 2011 5:52 PM

Tony I am grinning from ear to ear, thank you very much. I appreciate it man.


Comment #12 - Posted by: DanGoldbergNorthEast at April 11, 2011 6:14 PM

What's going on with Mikko Salo on the leaderboard?

He shows up as being in second place for the 11.3 WOD, but doesn't show up at all in the rankings for overall or European region.

Did he not do the 11.2 WOD?

Comment #13 - Posted by: Sheldon N (M/33/6'/186) at April 11, 2011 6:22 PM

i totally dig ee cummings

i totally dig shooting my 1911 .45

how did they know

beep..... bang

Comment #14 - Posted by: biglou at April 11, 2011 6:33 PM

its monday not tuesday crossfit!!! lol

Comment #15 - Posted by: damian at April 11, 2011 6:51 PM

I would love to see the GHD dimensions/how to posted somewhere. You tube or a Journal PDF would be great. Im on a budget and would love to have a GHD in my garage. Nice work Dan looks great.

Comment #16 - Posted by: Jeff M at April 11, 2011 7:02 PM

Well, that's me on the homemade GHD... cool, thanks for posting :)
And they are painted nice flat black now. But I was proud to break them in.

Comment #17 - Posted by: Lee Nessel at April 11, 2011 7:03 PM

my comment is that in 25 years of law enforcement, including 10 years active Swat operations, drawing in real life is noting like drawing on the range, anymore than fighting in a ring or a cage is fighting for real.
I'm old now, but gun fights and real fights haven't changed much.

Comment #18 - Posted by: Mr. Bill at April 11, 2011 7:43 PM

What's the Castro shooting? It looks to have a very smooth slide, action and recoil.

Comment #19 - Posted by: Jared T. at April 11, 2011 9:12 PM

Just a question for future WODs. If I only have access to a 10 lb wall ball, would the best thing to be to just throw it as high as I can? Or would thrusters be a better alternative? Thanks.

Comment #20 - Posted by: Tom at April 11, 2011 9:28 PM

Confused about the rankings. At the end of week two I was ranked 168 out of 455 in the region. My performance for week two was at 1252 out of over 5000 in the world. Week three was great for me, 253 out of over 4000 in the world. The total number of participants dropped in week 3, as far as I can tell. Yet after my significantly improved ranking worldwide after the 3rd WOD, my regional ranking has remained exactly the same: 168 out of 455. I don't think this is mathematically possible. It makes you wonder if there is one glitch...theres probably many more that you haven't spotted yet. I'm pretty easy going, I will not be winning the games this year, and I'm good with that. But I'm working my a** off on these workouts and I deserve to know where I fall.

Comment #21 - Posted by: Kare at April 11, 2011 9:45 PM

Gun work. Shooting people quicker for time? Not sure I get the relevance.

Comment #22 - Posted by: Bob at April 11, 2011 10:50 PM

So who is actually in the lead after 11.3? Will we find out the true ranks before 11.4 is posted so we can have some idea of where everyone stands? This isn't really working is it Reebok?

Comment #23 - Posted by: Dave at April 12, 2011 1:41 AM

I have a home made print for the GHD.The print needs ajustments. I might consider selling a cleaned up version of the GHD Print if I get enough interest. Welding is required to construct this GHD Machine. The materials for the GHD cost about $250. That's including cutting blades, grinding disks, welding supplies like wire and argon/cO2 gas, metal to construct the frame, nuts and bolts to put the frame together, wood for the D pillow base, foam to construct the D pillow Glue for the foam, vinyl and staples for the D pillow, sandpaper and paint,hardened cobalt drill bits through the metal. I'm open to doing a video for the journal. 2 things are out of my control #1 I'm out of work, I have no capital to buy any of the materials needed to make the GHD for a video number #2 I don't know how to make a film and then edit it for submission to the journal. I'm open for discussion on this! Here is my Email danbugspray@hotmail.com I can probably design prints by hand for other machines and built them also examples, weighted sleds, Hyper extension tables,weight rack pull up bars and so forth.

Comment #24 - Posted by: dan from florida at April 12, 2011 4:31 AM

Hey Dan from FL I have a homemade GHD that looks similar to that one, I was just interested in what type of padding you used for the hip pads?

Comment #25 - Posted by: Q at April 12, 2011 5:47 AM

On a different note, went to the Universal Shooting Academy in Frostproof, FL this past weekend. After eating strict Paleo for the last 4 months, ate the best ribs at "Manny's Restaurant" and icecream at a small local place (on top of "FAT" rolls w/ brown sugar butter).

Wow, my workout this morning doing the make-ups for this weekend was ROUGH !!!!

Comment #26 - Posted by: liv4tris at April 12, 2011 6:04 AM

BOOM! No rest here today, went for back squat PRs. Hit a plateau and couldn't break through it when I last tried around January... this time came in feeling good and finally broke through!

300x3 PR (previous 1RM PR was 295#)
315x2 PR
325x2 PR

New 2RM is 30# more than previous 1RM. Pretty excited! Feel like I can definitely get that 335# 1RM, just ran out of time and didn't rest. Oh well. Have a great day everyone!

Comment #27 - Posted by: Slav 23/M/68"/165 at April 12, 2011 6:24 AM

Looking good Lee :) I miss you guys down there :(

Comment #28 - Posted by: Jessica Guido at April 12, 2011 7:28 AM




Comment #29 - Posted by: danlau at April 12, 2011 7:44 AM

Dan, not only can I demonstrate how great your homemade GHDs work, I shoot and edit video! Maybe that is a realm that would be of benefit in the Journal-- some instructional items on equipment. We'll talk... and thanks, Jessica :)

Comment #30 - Posted by: Lee Nessel at April 12, 2011 8:04 AM

Any update on the video submission athletes? It would be nice to know our ranking or just nice to know what's going on. Having problems with the site is one thing, but leaving people in the dark just seems lazy

Comment #31 - Posted by: Ryan D at April 12, 2011 8:34 AM

support to Josh video and other comments above; westside programming gets you PRs on the barbell. certainly rotate through your main lifts and go heavy each week; but as important is the speed work and accessory work. do not underestimate the power of the GHR and Reverse Hyper. Also have become a huge fan of heavy good mornings as a variant to squats and deads. i suck under the barbell but thanks to louie i suck just a bit less...thanks louie!

Comment #32 - Posted by: Eric Love at April 12, 2011 8:40 AM

Cool GHD machine! They say "Necessity is the mother of invention". Looks like someone's got a good little Garage Gym on the go there!! =)

Comment #33 - Posted by: Sarah Barrett at April 12, 2011 8:45 AM

Press WOD, details there.

Comment #34 - Posted by: Lil'Bingo at April 12, 2011 9:51 AM

A little video I made from de 7x3 Thruster WOD, direct from Brazil.....
Just started using CrossFit for my Rugby Sevens preparation....
been loving it....

Diego Lopez

Comment #35 - Posted by: Diego Lopez at April 12, 2011 10:30 AM

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

Comment #36 - Posted by: Jason Pichie at April 12, 2011 10:51 AM

@22 Let's duel, whoever doesn't get shot in the face will see the relevance.

All kidding aside, some of us have a profession where shooting a gun quicker than your enemy really is the difference between life and death. So for the 1.1 million troops defending your ignorance, I think a few may just see the relevance.... just sayin ;)

Comment #37 - Posted by: matt at April 12, 2011 12:04 PM

male 6'2" 24 200lbs 7" wiener

punching bag 60 sec
punching bag 60 sec
punching bag 60 sec
punching bag 60 sec
punching bag 60 sec
punching bag 60 sec
punching bag 60 sec
punching bag 60 sec
punching bag 60 sec
punching bag 60 sec

front squat 5 rounds @ 135. 10 reps each
curls between each front squat set


Comment #38 - Posted by: chase lingle at April 12, 2011 12:51 PM

1 year ago I discovered how good going to gym was. About 4 months ago I discovered crossfit and loved it (still do!) Today I walked into my regular gym and took on their two-weekly challenge - row 500m as fast as possible. I just smashed out a 1:23:7 and am now topping the leaderboard. Thank you Crossfit! Andy 23/6'4"/105kg

Comment #39 - Posted by: AndyUK at April 12, 2011 12:52 PM


Had to play Catch-up today. Did the 10x2 presses

115- 1 rep(fail 2nd)
105- really slow
105- rested longer and even slower

Super upset I couldn't get that 2nd @115

Comment #40 - Posted by: Lil'Bingo at April 12, 2011 2:12 PM

Dan #24. One correction I would make is to brace the front of your foot plate. That looks a lot like my Yukon GHD and after a few years of torquing it with GHDSU's the weld starts to fatigue.

Comment #41 - Posted by: Jim D. 50/M/165/5'11" at April 12, 2011 2:36 PM

Due to a hip condition, I am no longer able to run or do weight bearing exercises such as weighted squats, deep cleans, etc. Thrusters and body weight squats are borderline.
Any thoughts or recommendations on how to structure my workouts to obtain the full body and core effect?

Comment #42 - Posted by: JimmyC at April 12, 2011 2:42 PM

@19 - The Dave Castro is shooting a Sig X-Five in 9mm... ;-)

Comment #43 - Posted by: Dave Re at April 12, 2011 7:17 PM

I get the whole sponsorship thing but are the Zigtech shoes, the ones that everyone athlete who steps into Reebok CFOne seem to walk away with, really good all around shoes for wods?

Comment #44 - Posted by: Zack at April 12, 2011 7:43 PM


5K: 27:02

Comment #45 - Posted by: mom to five at April 12, 2011 8:55 PM


So awesome to see our gym 26.2 CROSSFIT! up here on the main page and cant even describe what an honor it is to workout with such amazing people.

See you on the floor!

Comment #46 - Posted by: Josh M at April 12, 2011 9:59 PM

"The Bill Drill." As in Bill Rogers Reactive Shooting School in Ellijay Georgia. From the holster, six to the body (A-zone), one to the head, 2.25 seconds.


Comment #47 - Posted by: Gar at April 13, 2011 3:33 PM
Post a comment

Remember personal info?