Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. Answers to frequently asked questions can be found in the Beginners forum.

Currently 5039 votes right now. Up from 4892 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 20382. Up from about 19612 yesterday.

CrossFit Brand X is a CrossFit Affiliate in Ramona California. It’s a small town, not affluent, not poor, but the district schools are as under-funded there as they are anywhere. Despite the fact that CrossFit Brand X is also the Headquarters of the CrossFit Kids program and where the program was developed and continues to be developed, most of the schools have little exposure to CrossFit. This grant would bring CrossFit Kids to one school in the Ramona area and allow the CrossFit Kids program to make an enormous difference to the lives of the kids at that school.

We have the ability to make that happen.
All you have to do is create a login to the Power a Brighter Future site and every day, go there and vote for CF Kids. If you’re in the US, also text “clorox3829” to 44144 and you’ve voted twice. Do that every day until December 9th. That’s it. That’s your extra credit WOD.

GD has helped thousands of people get started with CrossFit and this is important to him. If you have benefited from his advice or the scalings he’s priovided, here’s your chance to pay him back.

Please vote and spread the word.
We can do this.

Garddawg - 25 October 2011 07:31 PM

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

WOD 111107

Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

30 Thruster - 5 kg DB
30 Hang snatch - 9 kg

15:26

From WEDNESDAY 111109

“Grace”
For time:
65 pound Clean and Jerk, 30 reps

1:32

Voted.

Shoulder Press 48kg x5
Weighted DH Pull-ups 20kg x8

Metcon from HQ 110123 pack scaling
Three rounds for time of:
- 85kg pound Deadlift, 10 reps
- 35 Double-unders
4:00 - PR by 1:27, previous attempt with touch and go DL, this time all were from dead stop

Rest Day

Voted!

4K run on dreadmill.

Voted, twice.

Voted
Resting today but will spend a bit of time on the rings playing.

Rest Day thank god.

Tough Mudder yesterday. 4 hours, 12 miles, a lot of bruises and mud I just can’t clean off. It was awesome. Physically it was certainly challenging with the 12’ walls and 1/4 pipe run, but it wasn’t hard as I thought it was going to be. Mentally, thats a different story. It’s the ice bath, the rope swim in freezing water, jumping off a 20’ platform back into the freezing water and the electric shock obstacle. They were tough to get thru. You just can’t prepare for that part of it.

At the top of the ‘walk the plank’ which was the 20’ jump into a lake (the hardest obstacle for me by far), it took me about a minute to decide if I was going to do it. Trust me, a minute standing up there was long. I just stood there looking and almost turned around. Finally I just let out a scream and jumped. It felt like I was in the air forever. I’m so glad I did it though. The other hard one was the electric shock therapy. Wow. They had all these live wires hanging down from beams but you couldn’t just run thru it because under it were hay bails you had to jump/crawl over. The mean part was the hay bails had shock wires in them too. So you were pretty much screwed no matter where you went. I got jacked up pretty good twice. I actually collapsed in relief when that was over. That was really painful.

I never thought I would ever do anything like that and certainly couldn’t have done it without CrossFit thats for sure. Thanks BrandX!

Double Unders, Front Squats
5:30 class w/Darrick

Before: s/m, 2x: 20 DU, 10 12# wall ball, 10 squat jumps, 10 situps, 5 inch worms

For time:
60 DU
20 front squats 52kg/115
60 DU
15 front squats
60 DU
10 front squats
60 DU
5 front squats
13:11

After: worked on butterfly kip. Voted text and online.

34/118

11/14/11   Murph

Warmup:  Row 600 m, Abmat situps

Murph (Puppies):
1/2 mile run
35 pullups (unassisted)
70 pushups
120 squats
1/2 mile run
21:41

Skills: TGU (ouch)

pullups, pushups, squats were done in sets of 5/10/20.  Pushups went south quickly due to dip workout yesterday. 
TGU was painful with 25# KB due to sore shoulders from yesterday and today.

Puppies
For time:
Row 500 meters (did 50 SDHPs 45lb bar)
20 inch Box jump, 20 reps
Push-ups, 20 reps
Sit-ups, 20 reps
Beginner pull-ups, 20 reps
Back extension, 20 reps
Bench Dips, 20 reps
10-15 pound Turkish Get-ups

Time: 14:35

Did 5 TGUs on each side and was DONE!  I love how these always look so simple, but then 2 exercises in, I’m ready to die!  Love this stuff!

For time:
35 Sumo Dead High Pull, 45#
35 Box Jumps, 24”
35 Push-ups
35 Abmat Sit-ups
35 Jumping Pull-ups
35 Good Morning, 45#
35 Ring Dips 
14 Turkish Get-ups, 1.5 pood KB

Time: 20:42
Turkish get-ups were very tough. Hit a wall on the ring dips around 15 and then just managed muscle failure from there on out. Only end up dumping the KB on one attempt.

Also did a little practice for the upcoming Turkey Challenge at MBS. Got a 75# barbell Turkish get-up…much tougher than anticipated.

Voted

Lots of stuff
Puppies
For time:
50 SDHP 45lb
20 inch Box jump, 20 reps
Push-ups, 20 reps
Sit-ups, 20 reps
Jumping pull-ups, 20 reps
Back extension, 20 reps
Dips, 20 reps (assisted ring)
15 pound Turkish Get-ups (dumbbell)
18:47

$Out$
3X5 knees to elbows

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps) 18# only - 11
Sumo deadlift high-pull 75 pounds (Reps) - 6
Box Jump 20” box (Reps) - 7
Push-press 75 pounds (Reps) - 5
Row (Calories) - 5

34

missed this one before due to being sick - at work - didn’t wanted to miss a good workout

GDH wallball, 2 fer 1 wallball
(Should have been a bunch of stuff today, but messed it up. Memory)

Wu: 600m walk (as usual to the “playground), F & J, 2 X Bu wu, 5X3 pull up, bar dip

Skill: Today’s exercises

Wod Pack
21-15-9 reps for time of:
Sit up Wall ball, 6-8 pound ball—-> 6kg
Wallball “2-fer-1s”, 14 pound ball—->6kg
5:09 Only have one WB. Had problem whit the sit ups, when to let go of the ball (did watch the demo earlier today but short memory again…). Worked best when letting go of it on the way up, momentum gave it at least some bounce to the wall. 2 fer 1 as usual a challenge! Coordination, coordination.

Co: Working up to 3 X 10 press at 37kg (still careful about my lower back), 600m waiters walk, 6kg WB alternating hands, stretch