I just read through this whole thread and collected a few nuggets in text format. Lots from PL54, Shaf, GDG, and other funny motherfuckers.
Here is to another 3.4k posts of lols at the expense of @fitters everywhere.
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The problem with crossfit is the smug attitudes, cult like tendancies, pukie, and wild claims.
I also dislike the fact that these wing nuts will pick out a person that specializes in a specific athletic endevour and begin to tear them down and say complete BS. Take Steve Cotter for example. Steve's main emphasis at the time (and still is) when he visited Crossfit was GS, a very specialized atheletic endevour. If Steve had switched to CF training he would have blown away any of the CF wing nuts with in 3 months like Bill stated. Unfortunately he would have embarased himself when he competed in GS in Russia.
If you want to get good at any athletic endevour you have to specialize. especially if the skill component is very high. You simply have so much energy and time to train. Wasting your time and recovering from pukie & the WOD does nothing to prepare you for your chosen sport other than another than the WOD.
Specialization works and is necessary. Would it make economic sense to train everyone in the USA to be a generalist when it came to their professions? No, because the end result would be extremely subpar performance in important professions in hurt the economy. Specialization is more efficient in the long run in economics and in atheletics. I'd rather have a law school graduate , like Bill, defending me at a Murder trial than some dude with a liberal arts degree that's good at woodshop and gardening. Just like I'd rather have a running back that specializes in avoiding tackles, holding onto the ball if he does get hit, running for yardage, and scoring touchdowns playing for my football team than some CF wing nut doing the WOD.
CF doesn't compete outside the WOD & has yet to produce a successful athlete on it's own. Therefore they have decided to define what is successful or athleticaly desirable and have redefined success as being able to complete the WOD.
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Whether you are kicking somebodies ass in the air, on the ground, on the mat or on the field, or even in the boardroom, it is all about something very luch like the warrior ethos.
In a highly feminized society, it is just frowned on publicly.
Until it is needed.
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(p. 29 - IGx, I have real, true Eric Raymond knowledges. I will share if anyone knows who the fuck he is)
Just for the record: What happened with Dan John was that he wouldn't admit his professional and extensive use of gifted CrossFit intellectual property when publicly challenged to respond to claims of our having derived CrossFit from his work. And (edited) has found it OK to repackage and promote CrossFit as his own work - "confusing free speech with free beer" to quote Eric Raymond, the open source guru. This "borrowing" continues to this very day. (Consider this in light of (edit) much ballyhooed stand on HIS intellectual property and Dan's professional role in the Catholic Church.)
Greg Glassman
CrossFit Inc
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Well, i will jump in here and say 30M a day is a great investment in your health, and 30M will let you maintain a mundane level of fitness. Elite? Elite is a job. You have to be dedicated to the point of zealotry. You have to give things up. You have to be willing to walk up the line of getting seriously hurt, and then walk it like a highwire. You have to have a burning desire to be very, very good at your skill area, and forsake most others. The love of winning has to overide the fear of getting embarrased.I remember reading when Bruce Jenner won the Decathalon, the woman's javelin gold medal winner threw the Javelin further than Bruce. When we had dinner after the WF seminar, sitting with Cotter, Maxwell, Coach Burgener, the WF assistant S+C coaches, and some HS FB coaches, it dawned on me every one of us was intensely dedicated to his individual craft, but none of use could last a minute in anybody else's realm. Specificity.
If any @fitter thinks they can last with any of the above folks in their craft they are insane. And fat...
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Shaf wrote:
... I despise Tony B way more than I dislike Glassman, because Glassman is being an asshole for himself, whereas Tony B. is attempting to lie his ass off for Glassman like some kind of weird nutswinging closet homo pining away for Greg's gimpy man love. . .
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1. Do you all really think that CF increases absolute strength/mass better than BB'ing? If so, what evidence?
2. When assessing the increase in athletic performance created by CF, is there any room for absolute strength, as opposed to relative strength, or is CF focued on relative only?
3. I've read a lot of posts on the forums stating that mass is gained simply by eating more clean foods, however, I don't see how it would be functional muscle mass if you're only doing high reps?
4. Have any of the "high level" CF'rs, such as those in the videos, actually gained that level of size through CF, or were they big beforehand, and just shredded out and improved cardiovascular/athletic performance on CF?
1. It depends on if it's the worthless kind of bodybuilding you see the ignorant and unwashed in the gym perform, or the focused bodybuilding you see competitive bodybuilders do. The first is a "probably", the second is a resounding "no". This is readily apparent if you just look at a general cross-section of Crossfitters.
2. Crossfit is completely designed around relative strength and strength-endurance. The low rep WODs of the traditional powerlifts and Olympic lifts are a band-aid that attempts to obscure this fact. Increases in maximal strength are only acquired "accidentally" by the novice and neophyte, or severely detrained.
3. The whole "functional mass" mantra is bullshit and catchphrase. Functional for what? Functional mass is one thing if you are a football player, and it's another if you are an MMA fighter. Most Crossfitters become leaner and add some muscle because their training programs, pre-Crossfit, are so fucking shitty that anything would be better.
4. More than one of the really smart strength guys associated with Crossfit (Josh Everett, Robb Wolf, Mike Rutherford) have stated that the folks who get the most out of Crossfit are the ones who bring the most maximal strength to the program to begin with. This is because conditioning and strength-endurance is super easy to acquire when compared to maximal strength. So, the answer is "damn near every Crossfit stud was a stud before Crossfit." Including the women.
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One example of why you can't apply physics 1:1 to physiology:
Stand up and hold a brick in one hand, out in front of you. Don't let it move. How much work is being done? If the brick doesn't move, then no work is being done, period: the distance over which force is applied = 0. From the standpoint of "work" you're doing the same amount as if that brick was resting on a table.
Alas, no one told your body that. And in case you haven't tried it, yes you will get tired, yes you are burning energy to hold that brick. Why? Because you can't lock off your muscle fibers and joints in a particular position, at least not until you're dead and rigor sets in. Your muscle fibers are firing, relaxing, firing, relaxing, burning ATP like mad to do so.
Neural efficiency, skill, it all applies and muddies the waters. The only possible use for all those measurements is to compare what Timmy did yesterday to what Timmy does today.
BTW, if X@ is so original, what about Combat Student's "Near Perfect" system over at the Animal Ability EZBoard? Or is he just another incredibly weak performer? You should check it out sometime.
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LOL, a Pubmed study has been posted to Irongarmx.
The end is most definitely nigh.
Although I know that everybody followed the link and pored over the info studiously with pencil in hand, I'll cut and paste it:
Non-linear relationship between O2 uptake and power output at high intensities of exercise in humans.
J A Zoladz, A C Rademaker, and A J Sargeant
Department of Muscle and Exercise Physiology, Vrije University, Amsterdam, The Netherlands.
This article has been cited by other articles in PMC.
Abstract
1. A slow component to pulmonary oxygen uptake (VO2) is reported during prolonged high power exercise performed at constant power output at, or above, approximately 60% of the maximal oxygen uptake. The magnitude of the slow component is reported to be associated with the intensity of exercise and to be largely accounted for by an increased VO2 across the exercising legs. 2. On the assumption that the control mechanism responsible for the increased VO2 is intensity dependent we hypothesized that it should also be apparent in multi-stage incremental exercise tests with the result that the VO2-power output relationship would be curvilinear. 3. We further hypothesized that the change in the VO2-power output relationship could be related to the hierarchical recruitment of different muscle fibre types with a lower mechanical efficiency. 4. Six subjects each performed five incremental exercise tests, at pedalling rates of 40, 60, 80, 100 and 120 rev min-1, over which range we expected to vary the proportional contribution of different fibre types to the power output. Pulmonary VO2 was determined continuously and arterialized capillary blood was sampled and analysed for blood lactate concentration ([lactate]b). 5. Below the level at which a sustained increase in [lactate]b was observed pulmonary VO2 showed a linear relationship with power output; at high power outputs, however, there was an additional increase in VO2 above that expected from the extrapolation of that linear relationship, leading to a positive curvilinear VO2-power output relationship. 6. No systematic effect on the magnitude or onset of the 'extra' VO2 was found in relation to pedalling rate, which suggests that it is not related to the pattern of motor unit recruitment in any simple way.
OK, snazzy.
Buuuuuut--
A) Here muscle group is held constant, so power output actually WILL be proportional to exertion, whereas if you let the subjects generate more power by just flapping their arms spastically during the sets and counting THAT energy expenditure towards total power output (or, if you prefer, performing some of their power output in the form of some exercise that does stress the legs, e.g., kipping pull-ups or push-ups), power output would no longer be proportionate.
B) The study says nothing about how to develop peak power.
Is peak power output best developed by peak power output? Take "Isabel" 30 reps of 135-pound snatch for time. Few people have the maximal strength and peak power output ability (i.e., ability to put the damn thing overhead while fatigued without getting squshed) to do the workout as Rxed. So they scale it, and do a bunch of reps w/40 kilos. Problem is, this doesn't carry over well to your Isabel time in the end, even if all you care about is your Isabel time and not something narrower, like getting white lights on an oly meet platform. You get a good Isabel time by getting good at snatching weights much, much heavier than 135.
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And the Couch, with his Couch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so? It came without chick names. It came without tags. It came without pukey, rhadbo, or sandbags. And he puzzled and puzzled 'till his ring injury was sore. Then the Couch thought of something he hadn't before. What if Fitness, he thought, doesn't just come from an WOD from an internet store? What if Fitness, perhaps, means a little bit more? -- Dr. S@uss
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Seriously, with the deadlift, damn near everything will work for a while, then nothing will work for a while.
Done PTTP? OK, now pull a max single every week for 5-6 weeks. Really push to add weight to the bar each time, even if it's just 5#. Make this a max in good form.
Did the max single thing? OK, do you miss towards the top or towards the bottom?
If it's bottom: Do 5s or 3s from a 2-3" platform, extending the ROM.
If it's top: Do 5s or threes from above the knee cap...that shit's got to be heavy.
Do one for three weeks, then the other for three weeks.
Take another single and see where you are.
Use a belt/straps/whatever, if you need 'em.
The big thing is reprogramming the nervous system to let you do it without thinking you are going to fuck yourself up.
Anytime you need a break from the dead, switch over to heavy front squats and good mornings. If you don't like good mornings try zercher squats.
In addition to all of this, the power clean/high pull/deadlift combo is an excellent one for overall development.
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People do @fit for 3 reasons:
1. The need to belong. Working out with a group of like minded folks is fun and a lot easier than facing 495 for triples with just a power rack betwen you and the floor, a 5 mountain mountain trail, or a big ocean all by your lonesome.
2. The need to have somebody tell you what to do. Most folks have no idea what they are doing in everything from exercise to theology. So just letting somebody else do the thinking is the eays way out.
3. Very few want to be a winner. While many dream of hitting the winning homerun, scoring the winning touchdown, or raising their fist in the octagon, etc., most folks have experienced failure and didn't like the taste of it, so they aren't going to risk the pain anymore to achieve victory.
Delusions of Mediocrity, strengthened by a Mob mentality, with penance paid via pukey and rhabdo, with a guru at the head, is the @fit manifesto.
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Josh Hillis!
It's been called to my attention, sadly, that you:
a. Posted on Dragon Door that I say stupid things on the Internet all the time: here's your chance to give concrete examples or apologize for your trying to find friends and fit in at Dragon Door by saying stupid things on the Internet. In that I never post away from CF, it must be something I said here.
b. Found great humor in my limp: on this item I can only offer that had anyone but yours truly been the butt of that you would be banned from CrossFit for life and your certifications would be revoked. I don't find making fun of disability funny and those who do so repugnant. You are the first CF trainer to embarrass CrossFit.
For the record, your total inability to control even simple movements was of such concern at both CF seminars that my staff didn't want you cert'd. I intervened and asked Lani and others to give extra time to you before each day to work on the fundamentals so that you might find success rather than defeat with simple skills. How did you manage to leave that out when the subject of CrossFit and our relative emphasis on technique and form came up vis-?-vis the NYT slam?
Finally, it's been two weeks since the NYT piece and I'm no longer overweight (though I still limp), but I'm betting that Mark is still afraid to come around, Jack is still morbidly obese, Stephen still has a 30 minute Fran, you're still uncoordinated, and Pavel still losing his best (Jeff Martone just this weekend) talent to a program of higher standards, greater efficacy, and integrity.
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Hard to make shoulders forward of hands placing load on mid back match with Tate's "Mistake #5: Not pulling the bar back
The deadlift is all about leverage and positioning. Visualize a teeter totter. What happens when the weight on one end is coming down? The other end goes up. So if your body is falling backward, what happens to the bar? It goes up! If your weight is falling forward the bar will want to stay down. So if you weigh 250 pounds and you can get your bodyweight to work for you, it would be much like taking 250 pounds off the bar. For many natural deadlifters this is a very instinctive action. For others it has to be trained.
Proper positioning is important here. If you're standing too close to the bar it'll have to come over the knee before you can pull back, thus going forward before it goes backward. If your shoulders are in front of the bar at the start of the pull, then the bar will want to go forward, not backward. If your back isn't arched the bar will also want to drift forward.
For some lifters, not being able to pull back can be a muscular thing. If you're like myself, I tend to end up with the weight on the front of my feet instead of my heels. This is a function of my quads trying to overpower the glutes and hamstrings, or the glutes and hamstrings not being able to finish the weight and shifting to the quads to complete the lift. What will happen many times is you'll begin shaking or miss the weight. To fix this problem you need to add in more glute ham raises, pull-throughs and reverse hypers. "
Main point is Oly influenced DL pulling is just wrong, but @fit is so badly swinging from Oly's nuts they can't explain to the clones that you pull a clean differently than a DL.
Even if you are morbidy obese.
Prediction: Mike Burgener will get the heave-ho in about a year. Casey can't hang with the @fit girls afterall...
LMAO!
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@fit is limited mainly by the Couch. Despite my criticism, they have some studly folks who are masters of nothing but probably look good nakid.
Except the couch.
Incidently, Jack Bauer tied up the Couch to find out where the damn nukes were, and when he stripped him down to attach the electrodes to his mini nuts, he got so grossed out he just said screw California.
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Check out the fucking comments.
All of @fit wants to climb up in that.
Do they even know that they're wanting to fuck a tranny?
Are they aware that they are gay?
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Complex, weighted movements for high reps quickly degrade in technique leading to bad habits and injury, even if you are a weak underperformer.
PL54
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I talked with Pavel last night about this exact point: the quality of the movement goes right to hell so fast...and, more important, at what cost? I'm writing a short little piece on this now about my worries. It's not so much the injuries as injuries happen in sport, but about the nervous system trashing and the long term performance issues.
If I do five "good" pushups and you do nine in the same amount of time, what does it mean? If I then ramp up to go faster, am I going to throw the discus farther or drop my time in the 400? That is the issue for me...
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I'd look like fucking Master Blaster, all pale and jiggly, with a little bit of muscley, prancing around the fucking thunderdome screaming "FREEEDOOOOOOM!" with 2 full inches of asscrack showing, with the asscrack afro sticking out the top.
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I can only imagine how this would all go to the Director's head. The last thing we need is people emulating someone like me. I give money to charity, I'm kind to people and I actually train: what kind of message would we be sending the fitness world?
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Yep, for example, I was told by an amigo that he'd claim I trained at his affiliate (despite it being in another country) if I wanted to compete.
I declined, finding the though as alien to my nature as sticking my dick in a rabid wolverine's mouth.
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He has that unmistakable, bloated colonial indifference of a gin man. You can almost feel the monocled sneer in his posts.
White linen suit? Does UnderArmor even make those?
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That military analogy is lame. Crossfit is to fitness is what not taking cover is to a firefight.
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An 880-yard straight line sprint is simulating a movement to contact? Maybe if you're running away. Not something the United States Marine is famous for.
And which combat skill is being tested by lifting an ammo can over your head as many times as possible in two minutes? The Army tests the same thing using push-ups but is reportedly a bunch of pussies. Put 30lbs in an ammo can and press it and now it's somehow functional and combat related. You betcha. I guess because it's in an ammo can.
And Crossfit equals mental toughness for combat?
Of course, in my day we didn't do the highly combat focused tasks like reps of the clean and jerk ala Crossfit. No, not for us. For us it was mamma's boy forced marches until your feet bled so badly they stuck to your socks, or timed negotiation of obstacle and assault courses, or sitting in the rain in ambush position for 2 or 3 days and being expected to react perfectly when the target moved across the kill zone, then move for days on end under load to the extraction point, multi-day evasion and escape exercises covering tens of miles with 100lbs worth of equipment but without food, close quarters battles drills repeated so often that you couldn't even stop dreaming about them yet were damn sure you could trust the guy to your left and right to put multiple live rounds inches from your head but dead nuts on target, patrolling without sleep for days, land navigation exercises under load that were tens of miles in the dessert and several ridge lines between points in the mountains. You know, non-combat related pussy stuff like that.
Puking? Sure, when we did buddy carries up and down hills until your buddy's weight made your legs crumble. Until it was deeply instilled in us that, no, we will not ever leave a fallen comrade. Or 3-5 second rushes, high crawls and low crawls, assaulting a trench line or bunker complex until our elbows and knees were raw and we were vomiting as the sun fell, so indicating we could then begin the night drills of the assault.
Little did those dull witted, candy-assed platoon sergeants with three tours with Ranger companies in Vietnam know that that sort of physical and mental toughness could be had by your average soccer Mom doing 20 minutes of box jumps and medicinal ball throws a few days a week before sitting in front of a computer the rest of the day.
I'm not Crossfit hater and I do think Crossfit has value for a Soldier or Marine but it is not all things to a combat infantryman. This drivel about Crossfit = physical and mental combat fitness in and of itself has grown a bit old. You think Crossfit provides the necessary mental and physical toughness needed for combat? Well, you and the rest of the Crossfit living room tough guys can just go the fuck on and ruck the fuck up, Gwyneth, because there's a shooting war going on and you internet bad asses can show me how many thrusters it takes to watch your buddy's brains dump out the back side of his skull and drive on anyway.
Statistically, 1 guy in 20 'made it' in a Ranger Bn. You'll know you have what it takes when you are that one guy. Until then, take that jump rope cert and tell yourself anything you need to hear.
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Here is what the Cross Shit Games site says:
"Our workouts are competitive events."
"The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate.”
What the fuck is he talking about? Who the fuck have they ever dominated? Is this mother fucker really that delusional? Every Cross Shit picture I've ever seen is of a 100 pound meth addict would couldn't deadlift my dick.
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It's worth noting that, several years in, CrossFit has been unable to create or even recruit/retain elite athletes of any type who still compete. There are a shitload of Americans in the Olympics. There are a lot of pro athletes out there. Exactly zero do CrossFit, unless there's some table tennis/ballroom dance/tiddlywinks guy I don't know about where high fitness isn't even necessary.
Surely by now there have been a lot of these folks who have at least tried @Fit. It looks like everybody draws the same conclusion: useless for sport.
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The x-fit morons confuse method with results. That's, why they have to make up a competition, amongst themselves, to create "achievement", which they cannot perform in other sport.
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In regards to AllisonNYC...
Some lucky bastard is going to find her in a bar this weekend with particularly low self-esteem.
No, dingletits replied in the comments section and people were flaming her.
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Let's just settle this shit. I guess what we need Steve is to design a study, a task of some sort and we have a core sample of xfitters who do nothing but the WOD, and another group that follows a protocol designed by say El Capitan Jack perform that task and see how they do. Maybe we standardize for experience, age, height, and body weight give or take a few years and a few pounds. No ringers i.e. some national caliber oly lifter. We'd have to keep the task secret since the training would be skewed by both parties to prepare for the task but it would have to account for strength, stamina, cardio and balls that tests the entire system. It would also have to be designed by an impartial group to avoid favoring one philosophy over the other. We also want it to be as least skill based as possible i.e. no barbells, truck tire flips, rope climbing etc. How 'bout something like a truck loaded with 50 bags of something that weight 75-100 lbs. each that must be unloaded and carried up a flight or two of stairs. Same truck, bags, distance to carry, etc. One individual works the entire truck. As few rules as possible on the task to keep it simple. You want to carry two bags at a time have at it. Take 16 weeks to train then the test. Combine the times. Lowest total time results in the superior training system. Losing team must bend over and spread their ass cheeks and prepare for something to be inserted...winning team gets to pick what gets inserted. The pressure to win will be extreme.
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(epic)
By hating across many "modal domains" you develop the ability to hate things you don't even really hate better then most people who really hate those things.
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CF is the gateway drug of the fitness world. It's one of the few fitness programs where you can come in with no real goals (weight, performance, competition) and find some success (improved fitness, other shit). It beats the hell out of the typical 3 sets of 10 Hammer Strength circuit. After a few months, a number of people decide that they like Olifting, powerlifting, etc. and leave the flock. The concepts aren't bad, but the kool-aid is just too much.
Yes, I did the CF WOD for a few months before getting into other pursuits. I still integrate the occasional conditioning routine, but my current interests involve moving large objects--animate or inanimate, it doesn't matter.
This is where I completely disagree with you. The average person is 100% better off adopting a rationale bodybuilding routine comprised of mostly multi joint compound movements with some isolation movements. Do that, keep you calories in check, add some cardio, and most people will be completely happy with their looks and the acquired fitness without the complete jackassery danger of being encouraged to do 3 rounds 15 olympic snatches followed by 50 muscle ups - for time.
Bodybuilding got a bad rap - and a deserved one at that - based on what it became. But your average body for life program, something from keys to progress, beyond bodybuilding, etc. is far more safe AND effective than the dribble crossfit espouses.
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Now maybe the other 500+/- gyms using CF illegally will think twice about it before stealing what Coach & Lauren Glassman have worked so hard to build for themselves, their family, and this community.
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Didn't you know? Couch invented the squat, the deatlift, the press and all variations there of. He also invented gymnastics, Olympic weightlifting, and kettlebells. And top it off he had the stroke of genious to invent working out hard.
I broke a hell of a sweat on some kettlebell snatches this afternoon. I'm looking out the window for the X-Fit police now.
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My wife has her masters in Health and PE. She hasn't paid her CF dues for teaching kids gym class. She may be facing a full blown CF execution.
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ANYC is only considered hot because she's in a group of tits-less horse-faced she-males. Nice rack, but the rest of her is standard-issue at best, and she appears to be dumber than a bag of batteries.
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I'm finding this shit infinitely fascinating. From checking out that Shari chick's blog she's around 8-9 years older than the dude that split but there's no doubt she really dug him...every other post on her blog is about this guy. Now far be it for me to get on a brothers case for gettin' some ass but damn, sounds like he went on that trip with her and her kids came back and said "later" and then split with the ANYC chick...that's harsh. But, you never know the whole story until you've walked that mile in another man's shoes. I could be wrong but good lookin', kind, thoughtful, loyal chicks are hard to find and he just kicked one to the curb for an attention seeker with limited attention span and big tits. Awesome.
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http://sharikeener.blogspot.com/2008/09 ... alone.html
****FLASH IGx ALERT****
BROKENHEARTED CHICK IN SANTA CRUZ, CA IS IN DEPERATE NEED OF DICKIN' DOWN. ANY AND ALL IGx OPERATORS IN THE IMMEDIATE VICINITY ARE HEREBY ORDERED TO TRACK HER ASS DOWN AND THROW SOMETHIN' UP IN HER. WE CANNOT, I REPEAT, CANNOT TAKE A SECOND POEM. THAT IS ALL.
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Sounds like this chick let herself get bamboozled by some roided up loser with a mohawk. She fell for a mimbo and got what she deserved. I don't see what she's so surprised about. The guy could tattoo "douche" on his forehead and cover himself in vag rinse and it still couldn't make him look any douchier than he already does. He's sittin' on top of the Mt Everest of douchebagosity. He's like the Yoda of douchebags - Aspiring douchebags search him out to learn his douche wisdom.
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I predict Boto steals B-boy away from TitsNYC soon, using the advanced and mystical "dragon lady oriental love skills" that he picked up from his fellow Thai Ladyboys, or on his trip through Amsterdam.
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How many of Ms. NYC's stories do you think have an ending other than her being naked, crying and shaking?
certainly not any of the entertaining ones.
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We ended up catching the road and ran the streets to the finish. along the way I saw this sign and thought I want to cross out Jesus and put Crossfit, the way, the truth, the life. That sounds better.
http://trailgirl.blogspot.com/2008_08_01_archive.html
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http://www.crossfit.com/mt-archive2/001021.html
http://www.cantstopthebleeding.com/inde ... 4#comments
http://www.t-nation.com/free_online_for ... ssfit_fire
http://www.shovelglove.com/
http://www.t-nation.com/free_online_art ... at_warrior
http://forum.dragondoor.com/training/message/422127%5C
http://physiotherapy.curtin.edu.au/reso ... /power.cfm
http://www.malcolmgladwell.com/2001/200 ... a_drug.htm
http://www.board.crossfit.com/showthread.php?t=34277
http://board.crossfit.com/showthread.php?t=34319
](https://www.irongarmx.net/phpbbdev/images/smilies/eusa_wall.gif "Brick wall"){kind=small}
