January 14, 2014
"I dropped down for a pistol in the White House and one of the secret service guys said 'Hey, you must do CrossFit.'"
- Laura Sager
Danny Broflex: Episode 2 - Clang 'n' Bang - video [ipod] [mov] [HD mov]
Posted by Pukie at January 14, 2014 5:00 PM
Hey, I thought pistols were not allowed in the WH! Did Laura have a permit for that?
I'm REALLY curious now; did all the superstars of the sport get together one day at a seminar and decide to take over the boards? Or has this just been a really cool coincidence? Just in the past few days I’ve seen Jason Khalipa, Miranda Oldroyd, Pat Sherwood, Austin Malleolo, Dan Bailey, Alex Nettley, Chris Spealler, Matt Chan, Rebecca Voigt and Rich Froning (I’m sure I missed a few…) I have a hard enough time trying to chase down the regulars here - this has totally stepped up my output. Rest day hell! That’s motivation!!
@kri$ mccuiston, thank you for posting the info about Kevin Ogar's fundraising page yesterday. Donated and will be praying for him. Hoping he heals well and strong.
DANNY BROFLEX FOR PRES 2016!
"Bringing the weight buffet to the middle class"
I don’t know about any of you but the programming is nothing short of a blast this month, and the bonus of having so many OG’s pop up and post is pretty cool! Ya make it through another cycle. I’m pretty sure I won’t have to talk you into resting today.
So, what shall we talk about today? We’ve covered the work/rest cycle here on CrossFit.com. The other day I touched on warm-ups. If there’s a topic just burning to be discussed post a question and put ‘bingo’ in the post if for some reason you want to hear MORE from me. Hmmm…so…I know…let’s talk about a very reasonable approach to CrossFit as a newcomer, especially in light of the upcoming international CrossFit Open.
In its purest sense CrossFit is a personal pursuit. You vs. you. Your goal is to create a better version of you tomorrow than the you of yesterday through the work you do today. You vs. you. We do a program that is observable, measurable, and repeatable. This means that the ultimate outcome—you—is what is measured. When the clock stops you have a data point, and that data point is now available for comparison. Trust me, any WOD that comes with a name here on CrossFit.com is gonna come up again, and when it does you will have a “compare to” of your own.
It’s very tempting to turn this internal competition into an external one, to compare yourself to another athlete here on .com or a fellow member of your Affiliate. That can be fun; it really does add a little spice to the WOD, even more so if you can do it with a little trash talk along the way! Beware, though, for C0ach is on record as stating that “men will die for points”, and he has been figuratively proven right time and again. For now, as a newcomer to CrossFit if not exercise, concentrate on the opponent you know best: you, yesterday. The ultimate expression of increased fitness is being better than you were yesterday.
You vs. You.
Enjoy the day off. Participate in the conversations that come up. Have some fun. I’ll see you tomorrow.
Now now, lets not get political.
Danny Broflex is freaking hilarious
"gosh dang you're fast, it's like chasing lightening"
When do we get the backwards roll to support tshirts? Lol. It's been awhile
Bingo, thanks as always for your comments and insights.
Newbies: do what I did this past year and go back through the January archives (2013, 2012...) and read Bingo's prior postings! It's fun and will build your knowledge base. Then, check out the video WOD demos posted in the archives (just pick a day!) mad get a further feel for what you've embarked on.
Where can I buy some Pump Juice?
I know Dan Bailey is a bad ass with superhuman powers but, he posted his split times of 1:43 for the 1,000 meter row! EVERYBODY else is over three minutes. I wonder what the difference is. Not sure if that is even possible.
My times were 3:41 3:44 3:44 3:45.
"It's like chasing lighting."
Danny Broflex GO 20 HARD !!!
I'am doing crossfit for about a year, after 12 years of just going to gym, and I realy dig it. I'am doing allso a paleo diet (using a dairy too), and I never felt better. I dont take whey or any other aditional proteins, and I dont take not even vitamins. (my grammar is not so good :))
My question is - should I take any aditional proteins, is there any bennefits from that? I did take some stuff earlier, but now I don't see the point.
And another thing, I realy don't think that the "crossfit stars" should look like a bodybuilders (and they do now). I think they should promote natural fitness and strength.
And thanks for your posting.
So North American! :D
Comment #12 - Posted by: DT
"Dan Bailey... posted his split times of 1:43 for the 1,000 meter row... I wonder what the difference is. Not sure if that is even possible."
@DT - The difference is Danny Broflex's PUMP JUICE, mixed with energy drinks and whole milk. "Like chasing lightning."
So I guess the whitehouse is allowing tours?
Love Danny Broflex. It's awesome that they can have fun with this stuff. There is some kind of joy watching people being straight up goofy. When I'm at my best, I'm goofy too.
I like the picture...I LOVE the shoes. Lets see, doing a pistol underneath a picture of former Pres. Bill Clinton. Thought-worthy
Leave it to Crossfit to synthesis and package fitness. I have had my pump juice pre-ordered for weeks. I cant wait to see the results from one scoop! I hope it is as advertised. Danny Bro-Flex your my idol. P.S. keep working on that single arm couch HSPU. Enjoying this rest day. I don;t know about everyone else buy my shoulder are feeling those 135lb OHS.
Ghd sit ups one hand touching floor
Overhead squats 65#
Practice handstands for 20 minutes
The CrossFit Games Open Equation
2014.....230,000 <- prediction
Did the row WOD today...results there (pending the filter), and they aren't pretty.
D.S., nice time.
Bingo, would like to hear more comment/discussion about when a "new" (to the athlete) movement comes up--whether it's better to a) sub something more familiar/better mastered, potentially changing the goal of the WOD, and practice the new movement on the side, or b) do it as written, scaling weights and/or reps.
I think "Form, Consistency, then Intensity" points toward a) for most newbs.
I made up yesterday's WOD in 14:29 with a 100# OHS and Abmat sit-ups. I don't know about anyone else, but this WOD lit up my low back. I couldn't tell if it was from the back extension or the OHS.
never time for a rest day!
thanks for the posts, really inspiring. I have a good story from yesterday....you vs you... No times, no WODS, just working through some really tuff sets. BB front rack lunges..4 x 8 R/8 L I have always had trouble with this movement and usually use 95 lbs and its pretty challenging...so I did my first set at 95, then after partner did 135, I said, Ill try that...so I started the set, did 4 reps on 1 side, said to myself....this sucks, Im gonna stop...but I fought through it on my strong side, then switched over to my left and wanted to re-rack and stop after 2 reps, but I said, hell no, fought through the set, and then fought through 2 more sets...took every ounce of will I had not to stop, quit or cut the reps short..so there was no winning, losing or worrying about times yesterday, just a good feeling last night that I did something I never did before and I did not let me beat me, today I am better...and tomorrow I will be better again...and next time, 135 all day...little victories
I've been lurking the site all this time, but doing the wod of my beloved affiliate gym (Swamp Rabbit Crossfit), thus not posting. Seeing Coach, Speal, Bingo, Dale & Apolloswabbie post brought me down from my web to send a cyber hug to those dear X-Fit friends that I didn't mean to wander so far away from. My Xfit birthday was 2006 and it's shaped every aspect of my life since then. Over 7 years of this amazing journey! God bless Coach. As I realize more & more the benefits of a long term Xfit life, my gratitude knows no bounds.
Caught up the row WOD today, great test of fitness and guts, 10/10 for 2014. I too am enjoying seeing the gathering of the sherwood challenge, bingo. Surprised by the bevy of over 15 minute WODs. Would expect to feel beat up after three such, but find I am not. Not working hard enough? Not going heavy enough? Or scaling with better skill and moving with more skill? Hopefully the later.
Almost like the point is to start by establishing the oxidative base.
Bingo - perhaps a word about the difference in mobility and stretching, conceptually?
Wow, Spider Chick followed by Apolloswabbie. Holy time warp, Batman!
Danny Broflex Pump Juice T-shirt coming any time soon?
Ghd sit ups one hand touching floor
Overhead squats with 20kg bar
Back felt good. Focused on tech not speed / weight.
Great programming so far this year :)
I love it..."You'll gain 10 lbs in 1 week. Or, you'll lose 10 lbs in 1 week, depends on what your goals are." That had me laughing.
Strength: Deadlift 5 @ 335#.
WOD: 10,9,8...1 reps of:
- power clean 75% body weight &
11:40 as Rx'd. 135# for clean.
Skill: 20 minutes of rolling pistol progression.
I predict 231,000 people sign up for the CF Games Open this year.
Good Gavin, Killing the rest day!!
Skipped the rowing workout this week so taking a rest day tomorrow instead. To make up for the missed day, I tortured myself with the "Barbara" as Rx'd:
5 Rounds for time with 3 minutes rest b/w rounds of:
Time to complete 5 rounds: 40:49
My times to complete each round:
1st round took 4:29, then 3 minutes rest
2nd took 5:15, then 3 minutes rest
3rd took 6:04, then 3 minutes rest
4th took 6:52, then 3 minutes rest
5th took 6:09!
Total time including rest: 40:49
Total time not including rest: 28:49
@Marco, my rest day is tomorrow :)
made up the rowing wod, scores are over yonder.
@DT that was Dan's 500 meter pace, times that by two, thats his 1000m split.
Strict HSPU/Ring Dip/Push-up/PU WOD, details there.
1) 5/3/1 Strength Program Bench Press
Working Sets 3x3 @ 220#/235#/250#
30 Deads 185#
20 Front Squats 185#
30 Deads 185#
Scaled Bar Work to 135#
800m run for 1k row
Time - 12:33
3) Snatch Work
Looking forward to tomorrow's, it looks interesting.
SO loved the video, HILARIOUS! would love to just hang out there for a week with those guys goofing around between WODS.
I love the Danny Bro skit. I was laughing out loud to myself.
The only pistol allowed in the white house!