WTF?! Politics is so confusing.

Go Vote, Bitches!

Come on. Nobody's doing this.

Jeff

If you cant do it all try working up to the whole 50 states. It could be like a 100 day challenge or 50 day challenge for those that don't like 100 day challenges.

This does look a lil confusing, but i'll bet more than 5 people will try it.

Come on Jeff, you know you are going to do it...

what if you are part of the Alaskan Independence party? DONT WE DESERVE OUR OWN WORKOUT TO CHOOSE FROM on a SEPARATE PAGE!!!!?????? Perhaps one linked to Canada? This is unreal.

Michael- sub back extensions on heavy bag and ab mat situps- 17:12, PR by 20 seconds.

Runs felt good, but the BEs felt much worse than the good mornings have on the last two Michaels. Definitely going for the sub-17 minute next time around, unless we magically get a GHD in Brooklyn. Would really like to do this WoD with accurate, traffic free distance and a GHD. Much thanks to Jack Bauer for the encouragement, guess it was more of a PR than I thought.

Great work on the marathon, Staci, sounds like you had a (mostly) good time. Really hope I make it in next year.

Today's WoD certainly requires the most planning of any WoD I have seen in awhile. Looking forward to doing it with the lunch crew.

Thanks, Kurt! I did have a good time - I think a lot of my reservations probably come from just being disappointed in myself for not training for it, and therefore not being able to actually race it. But it was a fun afternoon, that's for sure.

Brilliant wod! But, no thanks.

BOLO

Teaser

Tomorrow's video on the main page is going to blow everyone away! A new world record.

Can't wait.

Fastest way to 271:

California 55--double unders
Florida 27--front squats w/barbell (45# men, 30# women)
Georgia 15--glute-ham situps
Illinois 21--burpees
Michigan 17--push presses #45
New Jersey 15--jumping pullups
New York 31--GHD back extensions
North Carolina 15--skin-the-cats
Ohio 20--overhead squats (45# men, 22# women)
Pennsylvania 21--push-ups
Texas 34--box jumps

Hari- that depends entirely on how well you do double unders!

Hmm...Considering just waiting until the election is over and doing the states that went towards the candidate that I supported.

For the Non-haters in the house...

Nov 4 = Day 4 of pushups challenge. Buy in for only 6!

Ughhhhh...my brain hurts so much right now. Isn't Crossfit supposed to think for me?!?!? Weird...this looks like it could be a lot of fun, but I'm not so sure about actually thinking through it and doing it. We'll see...though I think Moon could be on to something there.

So yesterday after my whole physical therapy session (30 min running on the treadmill, 2000m rowing, kettlebell work, lunges, step-ups) I decided to step up to the bar and see if I could set a new DL PR. The last time I pulled this much weight I was 235lbs and four years younger.

m/26/69"/197#
395x3
405x1
455x1
515x1(PR)

I promptly got rubberlegged and made a sweat angel. Now if I could only squat with weights again I might be able to complete King Kong *&^%!

Gabe! Seriously nice work on the DLs! Throwing down numbers like that in the midst of your recovery is seriously impressive! Get yourself fixed up and I'm sure you'll be doing King Kong, no problem! Keep it up, man.

Nice f0cking pull Gabe. How did you decide to jump from 455 to 515?

I felt strong yesterday, and have recently been pulling DLs almost everyday. I had taken the whole weekend off from all activities other than drinking, so I figured what the hell. There are no incremental plates at the gym I was at, so from 455, I just piled on another 25 and a 5 on each side. I honestly didn't think I'd even get it off the floor, but it came up, albeit verrrry slowly.

http://clients.lawrenceluk.com/sganga_web/index.html
Check these out...taken by a photog from the WashPost at Potomac Crossfit a couple of weeks ago. The first pull is either 365 or 385x5, and the second set of pulls was 465. I'm doing them almost straight-legged due to the knee as well.

Did the Electoral College in 13:55. I did Hari's list, but cut out Cali and NC, replaced with Air Squats, lunges, presses, clapping pushups, l-sit, K2E, mountain climbers, kipping pulls, forward rolls and deadlifts.

Worst part was the box jumps and the back extensions, which I attribute to Michael yesterday. Helpful tip- bring a list of exercises, preferably with an order to them that rotates muscles groups.

Quick question for those that are knowledgeable about the Zone: I started strict zone yesterday and I would like to add something that is not on my block chart, namely greek yogurt. When assessing the macronutriant content, do I take the biggest one (Carbs at 20g) and count it as 2 blocks or include every nutrient (2 Carbs, 2 protein and, if I get the "with fat" kind, 2 fat). I know they assume that your protein blocks contain fat, but not sure on this one.

Also, how long should I wait to increase the fat block multiple based on my activity level? The guide says try the 1x level and then switch, but not sure how long I have to experience this significantly lower fat intake before altering it.

Good stuff Gabe. So was 515 a PR?

Kurt, typically you only count the biggest MN, but for some reason, Zone counts yogurt as a combo block of protein-carb. Usually upping fat blacks is a way to stop leaning out, ie you have reached desired body composition.

Brett, 515 is a PR post-knee surgery. 550 was old PR, at old bodyweight of 235#. I'm tipping the scales around 197ish nowadays. Once I can get back to running regularly again (stupid Marine Corps tradition), I anticipate dropping another 10lbs or so.

http://www.t-nation.com/free_online_article/sex_news_sports_funny/the_truth_about_crossfit&cr=

Good lord that's a lot. Good luck with your recovery

Thanks Jeff, that was a good read. Glad to see that T-Nation can put up some reasonable reviews of a system that is different from their own (and has different goals).

Good job on the monster DL, Gabe.

Good find jeff

memorable quotes

- On Crossfit Women: CrossFit makes men small and women hot, and every female CrossFitter is a stunning example of female athleticism and sexuality. We can't argue with the second half of that statement.

- Crossfit as a cult: CrossFit has been called the fitness equivalent of the Taliban.

- On kipping: "That's cheating! CrossFit encourages poor form!" But after learning how to do it and applying it in a CF workout, I reject my own criticism.

This was a pretty good read. I agree on what they said about quality control going down. But its up to each crossfitter to be honest with themselves. The whole cult aspect everyone keeps bringing up is a little annoying. But it does kinda make sense when you have newcomers to crossfit that make huge gains in performance and body composition do go off their rockers just a little bit. But you gotta give them some slack, they're just glad they found something that really works. I'm glad too, working out at a box with a bunch of cool people and gaining some real fitness is way to much fun.

I mean I don't think I'm in a cult.
Am I?

I prefer fitness club with a drinking and eating problem.

My friends don't call it a cult...they refer to it as "fight club."

M 6'1", 205 lbs, 31 yrs, M

Thank you for the inspiration. I was looking for a WOD at an affiliate, and this struck me as fun. Done at corporate gym. I misunderstood the objective, so I tried to win the country. Transition time between exercises increased the overall time. I'm proud that I got in this much work. I tired to maintain the intensity level and continued to work to work through the duration, until I gave out on the box jumps, but gave one final push to complete.

Total: 469
Total time: 50 min 34 sec.

I did:
Alabama air squats 9
Alaska L-pullups 3
Arizona jumping squats with barbell (45# men) 10
Arkansas hollow rocks 6
California double unders 25
Colorado mountain-climbers 9
Connecticut step-ups to the box w/kettlebells (35# DB) 7
Delaware (135# men) 3
D.C. dumbbell thrusters (45# DBs for men) 3
Florida front squats w/barbell (45# men, 30# women) 27
Georgia glute-ham situps 15
Hawaii handstand pushups 4
Idaho pistols 4
Illinois burpees 21
Indiana backwards walking lunges 11
Iowa presses (45#) 7
Kansas knees to elbows 6
Kentucky kipping pullups 8
Louisiana L-sit (in seconds) 9
Maine manmakers 4
Maryland crabwalks 10
Massachusetts medball cleans (20# men, 14# women) 12
Michigan push presses #45 17
Minnesota dead-hang pullups 10
Mississippi contralateral split jerks w/dumbbell (45# men 6
Missouri ring dips 22 dips
Nebraska 5--dumbbell squat cleans (45# men) 5
Nevada 5--dumbbell squat snatches (45# men) 5
New Hampshire hang power cleans (135# men) 4
New Jersey jumping pullups 15
New Mexico forward rolls
New York GHD back extensions 31
North Dakota clapping pullups 3
Ohio Overhead squats (45# men, 22# women) 20
Oklahoma overhead lunges w/kettlebell, right arm raised (16kg men) 7
Oregon 7--overhead lunges w/kettlebell, left arm raised (16kg men) 7
Pennsylvania push-ups 21
Rhode Island toes to bar 4
South Carolina snatches (with the kettlebell--16kg men, 12 kg women) 8
South Dakota swings (with the kettlebell--24 kg men, 16 kg women) 3
Texas box jumps 34
Utah hand stand push-ups 5 assisted
Vermont clapping pushups 3
Washington wallball 11
West Virginia weighted pullups 5 deadhang
Wisconsin walking lunges 10

Well done, Andy. What was your manmaker weight?

I was not entirely familiar with the manmakers (watched a video and practiced before the start of the WOD), so I dropped it all the way down to 20lbs, realizing that more cleans and snatches where upcoming.

The manmakers where still pretty early in the WOD (but didn't feel early when I was doing it).

Gabe:
Thats a serious impressive pull.
Around 100lbs more than my max. I have been stuck there for a while. Any suggestions on how I can move up in weight? Purely for ego of coarse!

Brian - have you been pulling with straighter legs and heels together on your skilz days like we spoke about? I can't stress enough the value of killing myself on DLs for the past month or so. I usually do RDLs and GHD situps and reverse hypers everyday, and try to pull a PR once a week. I'll be back in town for the weekend and plan on hitting up the box a few times. We can definitely do some DL work if you're up for it.

Todays workout:
Seasoning the meat
RDLs 225# 3x20
1 leg KB DL 53# 3x20
OHS 35#DB 3x20

"The Chief"
as rx'd 5-5-5-5-5 (not a PR and felt winded)
135# cleans (inching closer to a true squat clean)
6 pushups
9 squats

I could barely breathe after each round and things got a little hazy for a minute when I finished. I think I had a few 6s and maybe a 7 last time I did this. This is becoming one of my favorite WODs.

Sounds good Gabe. I'm assuming RDL is Romanian DL'S.

Did all 50 states. Fun.

49.05

1:53 Fran video on the main site. Jason Kaplan. crazy

OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBBAAAAAAAAAAAAAAAAAAAAAAAAAMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

all states
1:23:14
Not really a usable time. Almost had to quit when my triceps cramped 3 seconds into the 9 second L-sit.

1.5 poods for manmakers
weighted pull ups (assuming the chain is 11#):
101 (F), 99 (F), 81.4, 81.4, 81.4

box jumps were 20"
step ups were 24"