^^i originally thought that too, until i saw the pics of the women, and noticed they do not make a distinction.

combine that with some people who think anything above 18% for men or women is "fat" and well....you got it.

11/27/2010 11:16:57 AM

How NOT to do a clean and jerk:
http://www.youtube.com/watch?v=2j0W9f_LOYg

11/27/2010 11:20:19 AM

holy shit, that's awful

11/27/2010 2:44:39 PM

That's what happens when you offer $15 per instructional video to whomever can produce it for you first.

11/27/2010 5:25:31 PM

Tonight’s WOD

5 rounds
5 turkish situps (w/ dumbbell or kettlebell ,5R and 5L))
10 Sumo deadlift high pull (50#)
15 thrusters (50#)
20 walking lunges w/ plate overhead(25#)

11/29/2010 12:18:59 PM

Quote :

"What you say of sprints is true, and I do plenty of it. But the fact remains that if you want to better in a specific event, you have to train specifically for that event. That's one of several beefs I have about CrossFit. It's a decent GPP workout regime, and there's nothing wrong with that. There is, however, a problem with denigrating people who don't have the same fitness goals as you, which I see a lot in the 'CultFit' attitude. T-Shirts like the ones above, or the 'Your Workout is My Warmup' crap."

of course training specifically for a specific event will produce favorable results to said event...nobody is speaking otherwise. the fact is though, most of us arent training for a specific event. we do Crossfit so we are good at life. we can go play basketball with friends without falling out. we can go on a bike ride. we can help a friend move. we can go hiking. we can keep our wind if we are forced to fight. we want look good naked. etc...

I have never done another exercise program that combines all of things and produces results as effectively as Crossfit.

you shouldnt be so sensitive about the "cultfit" attitude you mentioned. IMO, anything that gets people fired up to workout is a good thing. thats all that is.

11/29/2010 1:26:28 PM

Looks like a Crossfit gym is going in on Salisbury St near Martin.

11/29/2010 1:55:28 PM

Quote :

"Looks like a Crossfit gym is going in on Salisbury St near Martin."

I think the girl opening it also is a bartender at raleigh times and maybe FUBAR?

on top of being hot, she knows her shit. you downtown peeps should check it out.

11/29/2010 2:10:57 PM

Alright, so I'm signing up for the new box on Salisbury St. to begin foundations next week. I have a buddy that has been going to CF in Durham and his improvement has been ridiculous. I know he's tried a lot of diets in combination with lifting, but in 8 months with crossfit he's lost ~70 lbs, just ran a 10k and is in the best shape of his life. 5 years ago I was 160 lbs and biking between 200 - 250 miles a week and spent 5 days a week in the gym on weights. 40 lbs later I'm struggling on my soccer teams and need a kick in the ass. I figure this will do the trick. Haven't been in the gym in a year, so I know I'm going to get annihilated for a couple months. Any words of advice from the CF crowd?

11/29/2010 2:11:32 PM

good for you.

stick with it. the first 2-3 weeks will really suck. you will be at least a little sore for the first 4 months or so. dont skip classes. make sure you are eating right. an apple or piece of fruit 1-2 hours before your workout will do wonders for you. DRINK ENOUGH WATER. most importantly, push yourself. you will only get out of it what you put in it.

after 2 months, you will start to see rapid improvement. I didnt lose a pound for 2 months...then in the third month I dropped 6-7 really quickly. a steady -1 pound a week followed, and I was not strict with my diet at all.

11/29/2010 2:42:47 PM

Christmas Abbott is the name of the girl opening CF Raleigh

I believe she competed in the games (not sure which year), but she does indeed know her shit


^^EDIT:

Advice: Scale, scale, scale AND get a subscription to the CF Journal and read, read, read.

[Edited on November 29, 2010 at 2:45 PM. Reason : ]

11/29/2010 2:44:32 PM

Helen today at my gym. I have a soft spot for Kettlebells so

11/29/2010 4:15:19 PM

Quote :

"Christmas Abbott is the name of the girl opening CF Raleigh"

thats her. if I lived anywhere near DT i would go to her gym. i think she is a great instructor and she is a very good teacher.

11/29/2010 5:37:29 PM

crossfit clayton is opening their new box this week. I might check it out.

11/29/2010 5:45:28 PM

wow she is cute...I googled image the name :-)

http://www.shaunking.com/People/Portraits

11/29/2010 6:26:37 PM

It's a real shame that Crossfit gyms are SO expensive. I have a nice, free gym on base, but I pay $15/month for a Gold's membership because it's more convenient to my house, and they have childcare...but I just can't stomach paying hundreds of dollars per month to work out at a dedicated Crossfit gym.

11/29/2010 6:43:46 PM

I pay $120/month and I go 5 days/week.

most days, I work out with a trainer and about 4 other people. I get a ton of personal instruction. I think of it as paying $6 per session for a personal trainer.

not to mention the friendly competition and atmosphere.

11/29/2010 7:47:40 PM

yeah, that's tolerable...a lot of the places i've seen are more than that.

11/29/2010 8:03:07 PM

yeah, much over that gets ridiculous. I feel like the $100-$130 range is acceptable.

11/29/2010 8:04:12 PM

yeah, if you're getting a good bit of personal/group training.

11/29/2010 8:13:14 PM

I started doing a lot of it on my own( with some friends) when the rates at my box went up to $180/month No contract with UNLIMITED number of times you can come in. I just could not afford it.

I think it really depends on how many clients you have and how much startup money you already had.

For instance, Grant Wistrom a former St. Louis Rams opened up a box in Springfield, MO and is only charging $85/month unlimited! And only a drop-in rate of $10. Most boxes are $20 and up.

Ugh!

11/29/2010 8:50:06 PM

Remember, this isn't your typical global gym that banks on people paying monthly and not coming.

Typically the smaller the box, the more it costs.

Less people = the need to charge more

11/29/2010 8:56:16 PM

'tis what I's sayz

11/29/2010 8:59:58 PM

Quote :

"wow she is cute...I googled image the name :-) http://www.shaunking.com/People/Portraits"

lol, Joie is at the top of that page

11/29/2010 9:28:25 PM

Quote :

"It's a real shame that Crossfit gyms are SO expensive. I have a nice, free gym on base"

I was that way when I was still on active duty. I couldn't convince myself to pay more and the fact is, most military installations will tolerate (hell, these days they expect) guys doing WODs of some sort.


Unfortunately, the gyms around here do not like you throwing their shit around so I went ahead and joined one. I got lucky in that it is an awesome gym. Doesn't help that I've got some solid eye candy to motivate me to show up every day.

11/29/2010 11:11:30 PM

that's actually another reason i want to start going to one...to meet some similarly-minded people with similar interests. Dudes to hang out with, broads to date, etc...I don't think there's exactly a "mold" that all Crossfitters fit, but it does seem to attract a high percentage of certain types of people.

11/29/2010 11:15:43 PM

I too joined so I could drop shit

also, for the toys: high rings for muscle-ups, ropes, tires, sledge hammers, etc.

11/30/2010 5:28:50 AM

this just in: i really suck at knees-to-elbows

my momentum gets me swinging too much

11/30/2010 6:44:32 PM

I thought I was REALLY good at K2E..I could kip and everything

turns out I was really good at Knees 2 Armpits...had to slow down the movement to get technique right, which sucks

11/30/2010 6:52:53 PM

Quote :

"most days, I work out with a trainer and about 4 other people."

is this par for the course or do people normally just show up and do the workouts by themselves? i would be looking for the group dynamic. i have always been the kind to workout alone so i feel like i am not maximizing my potential. i've always thought of myself as quite athletic as well so it seems like cf would cater more to that. i am getting back from overseas in about 2 weeks and i am seriously considering a membership.

11/30/2010 6:57:45 PM

toes 2 bar always came easier for me.

I think everyone is like this

11/30/2010 6:58:04 PM

^^ Most (read: 99%+) of CF is group classes

11/30/2010 7:26:01 PM

wow, foam roller what would I do without you! Spent 20 minutes on the floor.

12/1/2010 11:09:52 PM

foam rollers are money

today was "Chief"

3 power cleans 135#
6 push ups
9 squats

AMR in 3 mins x 5 (with one minute of rest in between 3 min segments)

12/1/2010 11:22:07 PM

tonight...was...awful! In a good way.

This was a modified version of a 5-4-3-2-1 Midwest sectionals WOD from Feb. 2010.

5 min power clean-to-box stepups
4 min burpees
3 min power snatches
2 min wall balls
1 HSPUs

for women, we went light, 45/50#. SOme of the girls had a difficult time with the HSPUs...shoulders were pretty shot by the time we got to them. So scaled it as a handstand hold for as long as you can.

PS- Has anyone tried the burpee-wallballs yet?

I;m thinking of doing this sometime next week, for 100 burpee-wallballs for time. I guess you can call it "Karen on Krack"

This was fun!

[Edited on December 1, 2010 at 11:39 PM. Reason : ...]

12/1/2010 11:37:23 PM

that looks interesting


Ive done burpee wallballs before and they were awkward to say the least


...but my wallball was an old bball filled with sand so maybe its easier with a legit wallball that the boxes use.

12/1/2010 11:58:50 PM

did 3x3 Deadlift and 5x5 bench

then:

AMRAP 15 min
7 Deadlift, 225
7 Box Jump, 24"

13 rounds + 7 DL + 1 Box Jump

12/2/2010 5:28:15 AM

that is a heavy deadlift day. I bet the box jumps were not easy.

12/2/2010 1:46:57 PM

box jumps were surprisingly not too bad...I thought they'd be worse

one of the trainers at the CF gym I go to is doing Fran tomorrow, so I'm going to go do it with her before my normal workout for the day.

Last time I did Fran was 4:26, so we'll see what I can throw down tomorrow

12/2/2010 4:00:45 PM

do you guys supplement cf with any other work out?

12/2/2010 6:55:48 PM

I go to a local affiliate that does strength work + metcon


http://www.crossfitdurham.com


currently I'm following a mass gain program to increase strength and I've dropped to only doing 2-3 metcons each week. I might throw in some double days every now and then if I'm feeling up to it.

Tomorrow I'm doing Fran...Helen...and then strength later

12/2/2010 10:22:13 PM

^^I follow sealfit.com

not to the T but i do most of it

its kinda similar to what packman posted

[Edited on December 3, 2010 at 10:48 AM. Reason : asdf]

12/3/2010 10:47:41 AM

Fran
21-15-9
Squat Thrusters, 95lb
Pull-Ups

4min 4sec


rested 20 min


Helen
3 Rounds
400m run
21 KB Swings, 24kg
12 Pull-Ups

8min 18sec

12/3/2010 1:47:50 PM

I did FRAN earlier this week at 4:38. you put up a great time

today:

row 2000 meters - 7:18
run 2000 meters - 7:30

twelve seconds matching

12/3/2010 9:51:08 PM

Thanks

I got off balance and missed 2 thrusters (lost my momentum)...mad at myself because I was shooting for sub 4 and those 2 miscues were what ruined it

12/3/2010 10:14:44 PM

time for some shameless attention-whoring




http://www.forgednc.com/

12/6/2010 2:48:32 PM

Carolina Fitness Challenge this weekend

I believe you have until Wednesday to register as a spectator

http://carolinafitnesschallenge.com/

12/6/2010 3:05:12 PM

only thread I can post this in

http://robbwolf.com/2010/12/05/the-paleo-solution-a-killer-book/

12/6/2010 4:05:35 PM

Tabata FGB . . . and I've been off for almost a week . . . this will be painful

12/6/2010 5:00:07 PM

A bit too cold to do Nancy outside. So I took it to the treadmill, but took it up a notch and did on a 5% incline at a steady 5 mph. HOLY COW. My quads are tender today. Been icing it this evening.

Nancy is,
5 rounds
400m run
15 OHS(55#)

12/11/2010 12:35:54 AM