when I feel like throwing up I'll do that

EDIT: comment in response to Fran + run + Grace + row

[Edited on July 10, 2010 at 3:53 PM. Reason : ]

7/10/2010 3:52:11 PM

lol yea. I did run 1 mile + row 2k yesterday and you couldnt pay me to add fran and grace into that. I was struggling

7/10/2010 3:56:51 PM

Workouts like that are one reason our gym comes up with their own conditioning. The Crossfit main page has some insanely hard workout sometimes, but then on other days the workout will be so easy it's a joke.

7/10/2010 4:36:07 PM

Anyone trying out for Sectionals next year?

7/14/2010 5:56:13 PM

Crossfit Games started today and you can view the live stream at their website. Unless your flash player doesn't seem to be working for some unknown reason like mine.

7/16/2010 2:10:43 PM

worked out at CF Myrtle Beach Thurs and Fri

awesome time, great people

now enjoying the Games off and on


Going to the Level 1 CF Cert in August

7/17/2010 4:51:34 PM

free crossfit class this weekend in clayton

http://www.crossfitclayton.com/home/?p=141

Quote :

"CrossFit Clayton is finally ready to begin! We’ll be having FREE classes on Saturday, August 21st, at Clayton Community Park off of Amelia Church Road. Classes will be at 10am, 1pm and 5pm for your convenience. Come learn what CrossFit is, enjoy a FREE workout, and register for classes beginning in September. Bring a friend! We’re looking forward to meeting all of you!"

8/16/2010 1:14:56 PM

I got back into it last week and it was my first week back doing xfit in like 8 months.

I am still sore, but it has started to recede. I am looking forward to actually getting back into some commendable times.

8/16/2010 1:41:16 PM

^^my 2 friends are the owners!

too bad I'll be in Concord for my Level 1

8/16/2010 2:30:29 PM

Murph is the best workout ever. Fucks you up every time.

8/17/2010 11:58:14 AM

Level 1 Certified


now to start training for the Games...2012 maybe

8/23/2010 4:43:29 PM

^ What are you going to do with the cert? Work at a gym or start your own?

8/23/2010 5:07:16 PM

Starting your own I think in the next 5 or so years will be hard. The gyms are starting to pop up everywhere now, in every city and if you live in a large metropolitan area, it's going to be even harder.

8/23/2010 7:44:25 PM

I already have a pretty substantial base of clients where I work now. When I finally decide to open a box, I'll be fine. I'm worried about finding a place, not filling it.

8/23/2010 8:26:52 PM

I hear there is no point in the level 2 cert - it doesn't get you more clients or anything, just brushes up on your coaching skills.

8/23/2010 8:35:39 PM

I wouldn't say there's no point. It's all about quality control. For people who have never coached upon entering into a Level 1 Cert., the coaching piece is hurting. The Coaches Prep Course and soon to be re-released (and accredited) Level 2 will be the true test on whether or not you can coach groups of people new to complex movements.

8/23/2010 8:57:06 PM

Fundraiser through CrossFit for the Livestrong Foundation, Wounded Warrior Project, and the CrossFit Foundation.

If you can donate (or know anyone who can) please send them this link. Even just $5 would be enough!

https://rapidgiving.com/fundraising/page/5390/mikes-fundraising-page

8/28/2010 7:50:05 PM

Yesterday

Deadlifts
then

5 Rounds
5 Power Cleans, 135
20 Double Unders
3min 42sec


last night


Press..up to 1RM

then

Fran
21-15-9
squat thruster, 95lb
pullups
4min 16sec

[Edited on September 3, 2010 at 12:30 PM. Reason : ]

9/3/2010 12:30:03 PM

Quote :

"Deadlifts then 5 Rounds 5 Power Cleans, 135 20 Double Unders 3min 42sec"

I like that. gonna have to try it sometime

Last night I did AMRAP 20min with 75lbs

5 thrusters
7 hang clean
10 SDHP

Got 8 rounds

I wouldve done 95 but i dont think i can do that high of volume SDHP. This workout absolutely shreds your forearms.

9/3/2010 12:39:16 PM

^ yeah it was fun...nice and quick

9/3/2010 1:42:43 PM

^^ So you never put the bar down? That does sound like it would kill your forearms and test your grip.

[Edited on September 3, 2010 at 1:45 PM. Reason : l]

9/3/2010 1:44:51 PM

you try and go as long as you can without putting it down

I can only get through like 2 rounds before i feel like my arms are gonna fall off. after that I usually do the thrusters and hang cleans together, put the bar down then do the SDHPs.

9/3/2010 2:27:06 PM

Linda 10-9-8-7-6-5-4-3-2-1

BW Bench (175)
1.5BW Dead (260)
.75BW Clean (130)

20min 55sec

9/3/2010 3:47:25 PM

If I ever do Linda I'm going to use your BW instead of mine.

Actually, I've found that a lot of overweight people use "ideal BW" for their Crossfit workouts. That's pretty agreeable to me. Fat obviously doesn't help you sling weights.

9/3/2010 4:43:40 PM

haha

9/3/2010 5:03:54 PM

Painstorm from July 2010

4 Rounds (5 Power Cleans 135, 5 Squat Thrusters 135)
Run 800m
3 Rounds (5 Power Cleans 135, 5 Squat Thrusters 135)
Run 600m
2 Rounds (5 Power Cleans 135, 5 Squat Thrusters 135)
Run 400m
1 Round (5 Power Cleans 135, 5 Squat Thrusters 135)
Run 200m

24min 36sec

9/4/2010 12:36:03 PM

Is anyone doing a specific diet with this? Zone/Paleo?

Thinking about Paleo, since I'm already gluten and lactose sensitive, it can't be that hard.

My friend lost 12 lbs in two weeks on strick Paleo with 3-4 days/ week of CrossFit.

9/10/2010 9:46:26 PM

I follow Paleo loosely

during the week I'm Paleo+ Dairy...weekends I'm a little more relaxed, but I still track calories

I also follow Intermittent Fasting

9/10/2010 9:53:34 PM

i dont really follow anything, just watch my sodium and sugar intake


I prolly should go on something a little stricter cause i cheat a little too much (definately drink too much).

9/11/2010 12:53:50 AM

Hero WOD today for 9/11

Badger

3 rounds for time
30 squat cleans 95lb
30 pullups
800m run

29min 20sec

9/11/2010 2:55:31 PM

What's the verdict on fish oil, since it's seems to be every CFer's magic pill?

I haven't jumped on the bandwagon yet, but I'd like to know who has taken it consistently and is there placebo or is this the real stuff.

9/11/2010 6:56:29 PM

Quote :

"What's the verdict on fish oil, since it's seems to be every CFer's magic pill? I haven't jumped on the bandwagon yet, but I'd like to know who has taken it consistently and is there placebo or is this the real stuff. "

Fish oil is good to get in your essential fatty acids and help balance out your ratio of Omega-3s to Omega-6's.

It is been shown to decrease systemic inflammation which helps with recovery and general health.

I wrote a blog post on it here: http://buildanew.me/index.php/2010/08/why-are-omega-3-fatty-acids-important/

Read it and let me know what you think

9/12/2010 9:32:09 AM

^ I'd disagree on one point

I believe a ratio of 1:2 (omega 3:omega 6) is ideal...not 1:1

the typical american diet right now is something along the lines of 1:20

9/12/2010 9:38:52 AM

What are you basing that on?

I'll admit my recommendation of 1:1 is just from the cumulative stuff I've read on the topic. So I don't really know officially.

At any rate, anything closer to a more balanced ratio is going to be substantially healthier than 1:20 or even 1:10.

9/12/2010 12:10:51 PM

I'd have to look to find the actual studies because it's been awhile since I looked. It's also what CrossFit states during their Level 1 cert and nutrition seminar, which is good enough for me.

Generally speaking you're right, anything closer to either ratio is better than what's "typical" and I doubt anyone is going to actually try to figure out their ratio. The biggest point is to make sure clients understand that they need to improve their ratio and how to actually do that.

9/12/2010 1:26:35 PM

This is Rita from CrossFit One World:

Is she a trained gymnast or is her back dangerously curved on this bench press?

9/19/2010 2:49:05 AM

looks fine to me, a lot of people use varying degrees of arch to bench

if her butt was not in contact with the bench, then I would have an issue

9/23/2010 3:56:19 PM

that is a fine fucking body ^^

fyi, she's hispanic. She just has a big ass

[Edited on September 23, 2010 at 9:26 PM. Reason : .]

9/23/2010 9:24:32 PM

http://vimeo.com/14642271

More Rita :-D

9/26/2010 6:51:48 PM

I wish I wasn't such an out of shape fattie. I've been listening to Robb Wolf for a while and I'd love to find a gym.

9/26/2010 7:53:03 PM

did the WoD on saturday. Sore as hell still.

10/4/2010 10:29:41 AM

^^ just search the mainpage for one near you

I'm a personal trainer (and LV1 CrossFit certified) at a regular gym and I still fork over the $$ to workout at a CF gym. Your intensity in that setting will be way higher than anything you can replicate alone or even with a buddy.

10/4/2010 3:07:32 PM

^ agreed. The push and team work you get from a crossfit gym I cannot duplicate by myself working out.

10/4/2010 3:26:00 PM

http://www.forgednc.com/




this is from one of our workouts last week - weighted step ups

I agree that you dont get the same intensity or results on your own..I have tried it both ways.

10/23/2010 4:42:47 PM

Did "Grace" today for Barbell For Boobs to support Mammograms in Action

previous best was around 4:30

30 C&J for time, 135lb

3:15

wasn't satisfied....so I waited 20 mins or so and jumped in with that next heat

2:52

Fresh I think I could def. be closer to 2:30

10/23/2010 6:04:01 PM

Finally bit the bullet and joined a Crossfit gym since most of the other ones around here aren't too friendly to Xfit style workouts. So far I'm feeling it was a good call, definitely getting some good coaching and just having all the equipment set up specifically FOR Crossfit makes a noticable difference in my workout intensity.

11/1/2010 9:49:07 AM

I love this movement on today's workout...I will undoubtedly not be able to do it, but it will give me a cool skill to work for like muscle ups did when I first joined

11/1/2010 10:02:27 AM

Def. would need to practice ring handstand pushups more before trying to do it directly after a muscle-up...suspended that high in the air

11/1/2010 10:16:23 AM

The main site WODs have gotten progressively more ridiculous as time has gone on. Now, part of that is me bitching because my life is so nomadic I have trouble keeping up a solid Xfit routine, but you can tell they're definitely not as accessable as they were 2 or 3 years ago when I first started tinkering with them.


In reality I'm just a big bloody vagina and I like to whine.


Moving on . . . footwear. I've been rocking the VFF for a while now but I'm seeing a lot of guys in INOV-8 shoes. I like my VFF, but I tend to lose my form as a workout progresses, especially one with a lot of running, and I think they might do the trick? Any thoughts?

11/2/2010 4:08:55 PM

I don't overthink footwear...typically I wear oly shoes for the main lifts and in WODs where no running is involved but there might be squats or snatches or whatever. Otherwise, I'll wear my Nike Free Trainers or a flat racing shoe. It really depends on what appears.

11/2/2010 4:11:21 PM