My Dad

Guys.

My dad is 60. He's been doing spin class 5 days a week faithfully for like 3 years. Tonight over dinner he promised me he will try CrossFit for one month. Awesome. I sent him links to the two affiliates closest to him and I committed to drive across town to meet him for the 6 AM class 5 days a week for the first month.

This is going to be cool.

If he follows through, I think I'll WOD with him and do what the affiliate RX's so that means I won't be doing the main site stuff cos' I'm hanging with dad.

TW - Tonight my dad said "From the moment I met that kid, and as I got to know him better, I always thought he really had his shit together and he was going to be someone special." And you are, you are changing lives for the better every day. How may people can say that?

Anyway, dad says hey.

Later penii

Unlucky 7s

Been working out Rocky style lately. Unfortunately my barn doesn't have a fireplace.

Video of 10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups

Tornado does .com 1-28-10

10 minutes Handstand push-ups 110
5 minutes Squats 203
2 minutes Pull-ups 40
1 minute Push-ups 30

HSPU, Squat, PU, PU

10 minutes HSPU
5 minutes squats
2 minutes pull-ups
1 minute push-ups

Squat 1-1-1-1-1

Clean & Jerk 220lbs

Sorry about the poor centering on the film job. NEW PR 220lbs c&j. Goal is 250.

Clean Bench OHS

Row Heavy Thruster

DLPU

Talk about a cheap but awesome piece of workout equipment. I got the idea when I saw Mikko's wall ball. I took a $6 sixty pound sand bag and rapped it with a $4 roll of duck tape. I did some 15 inch box jumbs with it and they were kinda scary. Windsprints should be pretty brutal too, and all for just 10 bucks. I will probably at one more roll of duck tape before I would feel good about dropping on the ground abunch. That a size 11.5 shoe to give you a size reference.

Justin, this is great. I want to make one of these too! And just to add to all the fun, here's a vid of Chelle finishing the 50 with overhead lunges (her sub for DUs, using 10 lb plate). A brief lookaround at the garage gym. Justin, check out my pullup bar, maybe you could do that at your place? I have a high hanging side and a lower hanging side. All made with black pipe from the hardware store. Heavily anchored top using 6" lag bolts, screwed through a big ass 2"x8"x8 feet board.

Ass Pad Review

The ass pad for the C2 rower is a confirmed success. I rowed a slow 2k this am to work out some issues with hamstrings after yesterday, and the pad made it so much more better. No pain and no feet falling asleep, which usually starts for me after the 1000m mark. It only cost $3.50 on the C2 website. The only silly thing is that it cost $8.00 to ship. Well worth $11.50.

DUBEX

C&J + GHsitup

G.I. Jane (100 burpee pullups)

Hey men. Out here in NY in a hotel. I did 100 burpees, first 50 4:08 (PR) TT on the 100 9:58 (PR cos' I never did it, pushed very hard at the end to get under 10. Pukey!)

Then I did 5 rounds of 20 pushups with exactly 1 minute of rest in between. All sets unbroken if you include resting in plank position but never letting knee touch unbroken. This was very hard for me. Primal noises and grunts emitted during final two rounds.

The gym here was gay, a few treadmills and elipticals and a few dumbbells. I couldn't do down there and do a bunch of burpees, didn't have it in me. Didn't want to scare anyone with my "mess you up" shirt on. All I needed today was a 6'x7' patch of carpet. tomorrow wqill probably be exactly one assload of lunges and squats in the room.

JT

JT - 21 -15-9 of Handstand Pushups, Ring Dips, and Pushups. This was the WOD at our gym today. Pushed myself hard and wanted to beat my existing 6:22. The title track was URGENT by Foreigner and the final time was 6:07 pr. A few very primal noises were made during complete chest failure on the pushups.

Deadlift 3-3-3-3-3-3

FGB

Squats, Pullups, Pushups, and Mathematics

NOTE: The "12 minutes" comment is only for those who fail to do it RX'd for 12 minutes. We can do it for longer than 12 minutes, do it as long as you can hang. I hope to do this tomorrow. I am taking some magnesium stuff tonight that is supposed to help with the PVCs. I hope it does, I've also been short of breath all day.

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Walter

I know the named WODs are reserved for military and first responders, but this work out sure reminded me of watching "Sweetness" do wind sprints on his hands.

LYNNE

Lunge - Jump - Run

3x:
50m walking lunge
100m standing broad jump
200m run

Rest Day - Magic Bullet

Have you guys heard of the Magic Bullet blender? It is great for post WOD recovery drinks. I’ve had one for 18 months and it gets used like twice a day. They rule. No mess, quick, and small. I even bring it with me when I travel! You drink right out of the cup you blend it in. They really are cool, trust me.

My recovery drink goes like this: 6 oz of milk (ish), small handful of raw walnuts or almonds, 30 grams (ish) of EAS protien powder, and a bunch of fruit. Maybe I'll dork out and do a video of my Magic Bullet blending fun. Stoked about going to the Nuggets game tonight. two rows from the court!!

http://www.buythebullet.com/

Push Jerk 1-1-1-1-1

F R A N ! ! ! ! ! !

You know the drill. It's freakin Fran. I want something under 5 minutes tomorrow. I need to call my buddy's Sean or Ken and have them come over and scream at me so I get a PR. PR now is 5:05. I can beat that.

Check out this dinner Chelle made tonight. Wild caught grilled salmon with citrus salad on it, quinoa on the side, and a garden salad, and some good ol white wine. Aaaawwwwhhhh YAH!

Power Clean 1-1-1-1-1-1-1

Chen Xienia, Lightweight Female Gold Medalist

Weight less than 105#: Clean and Jerk 257# Snatch 217#

Anybody feel like talking shit now?

Rest Day - Funny Stuff

250 Wall balls, 125 pullups

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Good thing we finally get to do some pullups. I just listed all of my bumpers, bars, and my rack on Craigslist, I obviously don't need them anymore.

Run/GHD/Hip Extension

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Muscle Up & Squat

Barbara

Cindy or Mary