December 22, 2012

Saturday 121222

Rest Day


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CrossFit Industrious, Lynnwood, Washington.

"Killing the Fat Man: Episode 11" with Gary Roberts, CrossFit Journal video [wmv] [mov] [HD mov]

"100 All-Time Greatest Photos" by Sports Illustrated.

Posted by Pukie at December 22, 2012 5:00 PM

Smiling ear to ear when Gary got that muscle up.

Great Job Gary I've really enjoyed seeing your progress and know where you're coming from as I used to be 315#s and after taking a look in the mirror one day and deciding that I didn't want to look like that anymore dropped to 250#s and feel like I'm in the best shape of my life.

Comment #1 - Posted by: Big Rob at December 21, 2012 5:50 PM

100all time greatest photos and not a single wrestling photo....pathetic

Comment #2 - Posted by: Smith at December 21, 2012 5:56 PM

The 100 greatest american photos, the world is a big place guys...

Comment #3 - Posted by: Craig Parker at December 21, 2012 6:08 PM

my next license plate

Comment #4 - Posted by: M. at December 21, 2012 6:23 PM

How cool and special do see you again, Man you have motivated myself to start crossfit, you don't know how I relate myself with your videos, my first muscle up, what a "glory"..., now I'm really frustrated I have just torn my biceps... and will have to slow down my progress in cf, maybe my chance to focus in other weaknesses.
Keep with your good work man.., you are great guy

Comment #5 - Posted by: Dan at December 21, 2012 6:42 PM

My Christmas wish come true -- Gary Roberts is back!

Comment #6 - Posted by: Roger at December 21, 2012 6:47 PM

Was glad to see Valvano in the 100 greatest photos, but I would have found the shot where he is bounding across the court looking for someone to celebrate with: emblematic of life. "What happiness lacks in length, it makes up in height".

Comment #7 - Posted by: Jack C at December 21, 2012 7:37 PM

Was glad to see Valvano in the 100 greatest photos, but I would have found the shot where he is bounding across the court looking for someone to celebrate with: emblematic of life. "What happiness lacks in length, it makes up in height". -Frost

Comment #8 - Posted by: Jack C at December 21, 2012 7:39 PM

steiner's accident was the only weightlifting photo to make si's 100 greatest? no wonder america sucks at weightlifting.

Comment #9 - Posted by: aermio m/34/5'7"/160 at December 21, 2012 7:42 PM

photo that should have been Elizabeth A. holding that orange hammer.

Comment #10 - Posted by: john at December 21, 2012 8:19 PM

CrossFIt Industrious!!! The hammer and axe all day!!! So stoked. Happy holidays to all you hard working people.

Comment #11 - Posted by: John-Carlos at December 21, 2012 8:27 PM

Congrats gary. Cutting back and forth to the muscleup footage was great. all of the KTFM videos are epic and super motivational.Strange voyeur camera work at the end of this one?

Comment #12 - Posted by: ddm at December 21, 2012 8:37 PM

Yeah, I would have been shooting that the whole time... You would have just been a nice VoiceOver...

Comment #13 - Posted by: Mike Pulskamp at December 21, 2012 9:51 PM

KTFM bout effing time. I hope to god there is an update and not just the rest of the other part. Dont' drop the ball please.

Comment #14 - Posted by: Sol at December 21, 2012 10:03 PM

Heck Yeah!! Washington representin

Comment #15 - Posted by: Ryan Chavera at December 22, 2012 12:46 AM

Yeah Washington state rocks!!

Comment #16 - Posted by: Josh at December 22, 2012 3:30 AM

Awesome photos, but missing THE original American sport, lacrosse

Comment #17 - Posted by: MDMelissa at December 22, 2012 5:53 AM

"Killing the Fat Man" by Stewie Griffin.

Comment #18 - Posted by: neptune at December 22, 2012 6:15 AM

that is an awesome plate

Comment #19 - Posted by: Jace at December 22, 2012 7:16 AM

Best muscle up ever! Way to go!

Comment #20 - Posted by: Bitsy at December 22, 2012 8:43 AM


Step-up w/45#plate
Deficit Push-ups 45# plate
Abmat Sit-up 45# plate


Comment #21 - Posted by: bingo at December 22, 2012 9:41 AM

Working on my Jerk and can't seem to find the answer to my problem. Trying to rack elbows high as Chad Vaughn suggests, but i get choked by the bar. I have really long forearms and hands. Is this a flexibility issue or anatomical (wide grip same result).

Comment #22 - Posted by: Matt at December 22, 2012 10:24 AM

Made this one from different workouts.


Bench Press 5x3 185-195-195-195-205
Weighted Walking lunge 5 each leg. 5 sets at 55.
Superset the two movements
Then for time:
Dumbbell Push Press (55/25) used 50's
Back Squat (155/95) used 145
Muscle Up scaled to 5-4-3-2-1


I think only one other person I train actually completed this workout, it sucked lol.

Comment #23 - Posted by: Michael at December 22, 2012 10:49 AM

I know that license plate! The Axe and Hammer all day CrossFit Industrious!

Comment #24 - Posted by: John-Carlos at December 22, 2012 1:50 PM

I honestly thought Gary had popped his shoulder out on those muscle up fails... But well done on sticking at it! Well done bro welcome to the club

Comment #25 - Posted by: Muzzy at December 22, 2012 3:02 PM

subbed the rest day with "Lynne"

5 rounds for max reps of:
bodyweight bench

me - m/40/6'/185

Bench Pulls
1) 10 , 35
2) 10 , 31
3) 8 , 30
4) 8 , 30
5) 5 , 30 Total - 197

nephew - 25/5'10"/170

Bench Pulls
1) 14 , 17
2) 11 , 23
3) 11 , 25
4) 10 , 25
5) 8 , 20 Total - 164

He'll be blowing me away as soon as he learns that kip better.

I also finally got a pair of rings in the mail! :) Now I can start bringing them to my gym to use them!

Comment #26 - Posted by: E B at December 22, 2012 5:53 PM

My ten yr old son jumped on our homemade rings and tried to get a muscle up after we watched Gary get his muscle up :)

Comment #27 - Posted by: davet5 at December 22, 2012 6:08 PM

Did he make it -- see, now thats how you keep the next generation motivated!!!

Comment #28 - Posted by: E B at December 23, 2012 8:36 AM

Could this be Fran's car? Or maybe it's Diane's.

Comment #29 - Posted by: Laura Meece at December 23, 2012 1:09 PM

I was so excited to see another Killing the Fat Man Episode, but that one wasn't nearly as engaging as the rest of the series. I'm incredibly impressed with Gary's transformation, but the rambling just went on and on. And what's with shooting the scenery rather than redirecting him with another question? Anyway, hope there's a longer term follow-up in the future.

Comment #30 - Posted by: Jennifer at December 24, 2012 11:04 AM

Our family is just getting back into the house this week (had a fire the Saturday before Thanksgiving). The "box" in my garage was a total loss (pull-up bar,dip station, plates, bars, everything), but with everything gone, we get to start over!! Seeing Gary this week was a God send. He was an inspiration for me the beginning of this year, he'll inspire me to keep going into next. Thanks for the series. It embodies Cross Fit's propensity for change and new beginnings.

Comment #31 - Posted by: Chuck E at December 27, 2012 12:28 PM
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