July 10, 2013

Wednesday 130710

Rest Day


Enlarge image

Brice Long.

Memorial Workout Event for Granite Mountain Hotshots announced, August 31st, 2013.

"First CrossFit Workout?" CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at July 10, 2013 5:00 PM

REST!! yesssss

Comment #1 - Posted by: Glorybelle (F/44/5'5/134) at July 9, 2013 5:29 PM

Thank you HQ for listening. I am grateful that there will be a WOD to honor and raise money for the Granite Mt Hotshots.

Makes me proud to be a member of this amazing community!

Comment #2 - Posted by: Jeremy at July 9, 2013 5:47 PM

I Remember my first CF workout. 2 years ago I found this site and tried Lynne. I remember thinking it was going to be easy because I was benching close to 1 1/2 X my body weight for reps and was good at pullups. By round 4 I only hit 6 reps on bench and 8 reps of pullups. I managed 1 and 3 on my last set. I was killed out, but officially addicted to Crossfit. It's amazing how far my body has came since then.

Comment #3 - Posted by: TC at July 9, 2013 5:55 PM

+1 to Jeremy. Donated & shared the link on social networks.

Comment #4 - Posted by: Glorybelle (F/44/5'5/134) at July 9, 2013 5:55 PM

+2 to Jeremy. Good idea glorybelle about sharing on social networks.

Comment #5 - Posted by: hollyhog at July 9, 2013 7:26 PM

+3. HQ, pls advertise this again, closer to 31 Aug, so I can better judge how much I can give. I think of these guys as a domestic version of who we honor by "the 7s" hero WOD.

Comment #6 - Posted by: Jim R. M/50/5'8"/160 at July 9, 2013 8:18 PM

I'm calling Gavin out (from yesterday's discussion). But obviously the issue is open.

Gavin, there is some merit to what you said yesterday. But I disagree with your conclusion, especially wih absolute sense in which you made it.

I did Diane today as RXd and it took me about 20 minutes. In my opinion I did not miss the point. It did not take me long because I am in poor metabolic condition. It took me long because the weight was heavy.

This is a signal that I need to be stronger. So I could have scaled the WOD and treated it as a metcon workout. Or I could have treated as did and used it more as a strength day.

If one aspires to compete they must met the standards for performing certain movements. This requires of some of us that we get stronger first. So next time we can push ourselves more metabolically.

Some people need the strength training more than they need the metcon and vice versa.

Just because we are all striving for the same detonation does not mean we all need to take the same pay to get there.

Comment #7 - Posted by: aemory at July 9, 2013 9:46 PM

This week was brutal

Comment #8 - Posted by: Yamil J Cruznavarro at July 9, 2013 10:30 PM

May the Lord God of Israel comfort the family and friends of the Hotshots.


Comment #9 - Posted by: Gar at July 10, 2013 12:28 AM

My very first CrossFit workout was "Murph," completed it on 04/26/2008. I was looking for a good way to physically mentor a young man that wanted to get in shape for Army Ranger School. While researching online training ideas, I stumbled across a CrossFit workout called Murph and decided that we would give it a go. I remember being very sore only an hour after we completed it.

The run was done at a high school track; the pull-ups were all strict and done using a square soccer goal post. After a mile run, we completed all the pull-ups, then all the push-ups, then the squats, then another mile run. It took us 1 hour, 16 minutes. The temp was 85*F. -Never thought back then that I would end up building my own CrossFit gym.

Thanks CrossFit!


Comment #10 - Posted by: Gar at July 10, 2013 12:56 AM

Finally, a guy that actually has a reason to train in a mask! Keep it up.

Comment #11 - Posted by: Epp2 at July 10, 2013 1:44 AM

rest day! ^^

Comment #12 - Posted by: DooSun You at July 10, 2013 3:06 AM

My first exposure to CrossFit was the "300" workout, about 2 years ago. It tried it, died, but became determined to get better. When scouring the Interwebs for a good goal-time, a came across the CrossFit forum page, and was blown away by what Crossfitters were able to do with this workout!
I checked out main site, and looked at the past few weeks of workouts with amazement. How could people move such weight so fast? What the...? Handstand pushups for reps? Are you kidding me?
I don't think I would have ever started though, if it wasn't for the Men's Fitness article featuring 10 scaled WODs with descriptions of the movements. My fitness was forever changed!

Comment #13 - Posted by: Joshua Fiebig at July 10, 2013 5:18 AM

Couldn't give myself a break, did a short version of:
3 rounds of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Time: 15.3

Followed that up with a box jump complex with 12", 24" and 30" boxes (down and back was one)
5 rounds of:
Forward jumps
Lateral Jumps
Single Leg Jumps
Burpee Jumps

Comment #14 - Posted by: JoeyT Rochester at July 10, 2013 5:19 AM

My first CF WOD was Overhead Press, 5x5 so not a real burner and my notes indicate that I ran after that... Day 2 is a different story - did "The Chief" and was smoked!

Making up "Elizabeth" today - I missed a couple while traveling for the holiday last week.

Comment #15 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 10, 2013 7:32 AM

Questions is:
What is considered the optimal 1st workout to get people hooked?

I've been at it for 4 years now...unfortunately cannot remember my 1st WOD. I think I was hooked well prior to my 1st WOD because I was half way through P90X when I discovered this site. I remember getting all amped up to try it, but wanted to finish out my 12 week P90X cycle...should have bailed on P90X right then because I haven't looked back since.

Comment #16 - Posted by: MattyB at July 10, 2013 10:16 AM

Made up WOD 130707-Sunday
21-15-9 RFT of:
135# Clean
Ring Dips (subbed bar dips, no rings)
Time – 8:08
Compare to 130504 – 7:57
(0:11 slower today; that could be a grip reset & gulp of air)

Rest 8 minutes

Made up WOD 130708-Monday
Front Squat – 3-3-3-3-3
Compare to 120607
A little improvement

Comment #17 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 10, 2013 11:02 AM


First WOD where I used my left arm in 16 days.

5 rounds

400m run
20 box jumps (20")
10 ring rows (light but shoulder felt fine)
10 trx crunches (in plank position and pulled my knees to my chest... Bracing my shoulders in plank position felt fine)


Comment #18 - Posted by: JuliePlatt at July 10, 2013 12:19 PM

@MattyB I don't really think there is an optimal first wod. I had a personal trainer who did a very scaled version of FGB with me and mentioned crossfit then a year later a gf was teaching some crossfit classes and I joined in on one and we did burpee fran. When I felt my chest burning after the wod I was completely hooked!

Comment #19 - Posted by: Boo Boo F/25/5'8/148 at July 10, 2013 12:22 PM

Took yesterday off, so....

Weighted pull-ups, 5 X 5

4 rounds of:

Row 500m
25 ring push-ups


50 GHD sit-ups for time: 1:48

Comment #20 - Posted by: Kevin C. (M/54/5'11"/182) at July 10, 2013 12:45 PM

"Annie" in 6:33

Comment #21 - Posted by: Carole (F/54/5'6"/135) at July 10, 2013 1:18 PM

5 mile run - @45 min
Then right away
Karen - 150 WB shots
FAILURE! Had to stop at 75 - was at 5 min.

Needed someone to push me through it!!

Comment #22 - Posted by: Energizer Bunny at July 10, 2013 1:27 PM

Energizer Bunny- stopping at 75, after a 5 mile run, is in no way a failure!

Comment #23 - Posted by: Kevin C. (M/54/5'11"/182) at July 10, 2013 1:42 PM

400 calories on eliptical


Comment #24 - Posted by: MK44 at July 10, 2013 2:18 PM

Thank you for doing a memorial workout for the Granite Mountain Hotshots. I will be trying to get full participation at my box.

Comment #25 - Posted by: Nathan at July 10, 2013 2:25 PM

"diane" (mod)

- 205lb DL
- HSPUs (1 pad)


soaked! felt good.


Comment #26 - Posted by: Mazz at July 10, 2013 2:34 PM

Holy Cow Carole!

That is a smoking time!

Comment #27 - Posted by: JuliePlatt at July 10, 2013 2:45 PM

Carole, I agree with JulieP. That's an amazing Annie time! Great job!

HQ, cool video. I think my first CF workout was Cindy, sometime in late '07. I remember it feeling like I'd just raced the hardest 5K, and won.

Comment #28 - Posted by: Glorybelle (F/44/5'5/134) at July 10, 2013 2:58 PM

Thanks Julie!

Comment #29 - Posted by: Carole (F/54/5'6"/135) at July 10, 2013 2:59 PM

Thank you guys for organizing the workout for the Hotshot crew. I think work outs like those, besides raising money, kind of help our communities grieve in their own way.

Comment #30 - Posted by: Deidre at July 10, 2013 3:27 PM

Peace to the families of the Hotshots.
Flags are at half staff even hundreds of miles away in AZ.

Comment #31 - Posted by: Windlord at July 10, 2013 4:51 PM

First WOD was Helen, with a 40# db, and crappy pull-ups, in 12:51. I was hooked instantly. The swings wrecked havoc on my hamstrings for days afterward.

Comment #32 - Posted by: Mel/40m/5'10"/180 at July 10, 2013 5:35 PM

The workout that made me "drink the kool-aid" was 50 pull ups
10 burpees
40 pu
20 burpees
30 pu
30 burpee
20 pu
40 burpee
10 pull ups
50 burpees
46 min. if I remember correctly--

Comment #33 - Posted by: Mike Andridge at July 10, 2013 5:51 PM

5k run, 28 min

Comment #34 - Posted by: Arcticrlf at July 10, 2013 6:20 PM

Thank you so much for posting a link to donate to the memorial for the Granite Mountain Nineteen. I was very impressed to see 100% is given to the families by CrossFit Kids Foundation. What a class act. My donate has been sent!

Comment #35 - Posted by: KarenH at July 10, 2013 8:32 PM

I started fighting wildland fire in 2002 and was a member of the Wyoming Hotshots. I have worked alongside this crew on many fires. I'm a trainer at CF Frontier. I cannot express enough how important it is to me and the wildland fire community to remember these brave human beings. It is also so important that the workout reflect what wildland fire is all about. If you need any help with the wod please contact me. Wildland firefighters don't wear oxygen masks for instance. The gratitude, intent, and spirit of this photo is well received however. Thank you.

Comment #36 - Posted by: Wendy Spin at July 11, 2013 7:36 PM
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