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Step 3 is to complete your intro sessions and then join the group sessions when you are ready.
If you are new to CrossFit, we will take it easy at the beginning and hold back the intensity until you get used to the training. Our experienced coaches will adapt the program to your individual circumstance, taking into account any injuries and your current level of conditioning.
All you need is a positive attitude.
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Happy Birthday Dougy
Posted by: Mick Shaw | June 17, 2009 at 05:26 AM
Happy Birthday big Dougie! It is 9:40pm here in Paris and I have just been for a walk on the banks of the river Seine with my sunglasses on - sometimes life is tough. No training for me today - again - hope you are all looking after Matt! Cheers, Wendy
Posted by: Wendy S | June 17, 2009 at 05:50 AM
happy b'day Doug! have a great day :)
Posted by: ian b | June 17, 2009 at 06:37 AM
Happy Birthday Doug!
Have a good one mate!
Posted by: Scotty A | June 17, 2009 at 06:59 AM
Happy birthday Doug!
Smash out a good time on Fran to celebrate.
Posted by: Karel | June 17, 2009 at 07:28 AM
Happy Birthday Doug,
I'll push a bit harder for this WOD in celebration from afar.
Cody
Posted by: Cody Lee Johsnon | June 17, 2009 at 07:40 AM
Happy birthday Doug wishing you a sub 3min Fran !
5 x 400m
rest between each 400m
Posted by: Miles | June 17, 2009 at 07:55 AM
Short Novel below......and Happy Birthday Doug!
I am now in my 7th week of Crossfit and I was sore and tired this morning from the previous 2 days' WOD's. I planned to do a lighter thruster and work harder on my pullups. I have been doing jumping pullups and gradually moving to smaller boxes every couple of week and today I planned to jump of 3 weight plates. On telling my plan to Matt he told me it was a cop out and I should do more than the 20kgs planned on the thruster. He said " ....at 10am today how will you feel about going light on the thrusters? Any achievement on the improvement on the pullups will be lessened because you didn't push your thrusters."
I dropped my bottom lip, added 5kgs to my bar and scanned my memory to where I had put my voodoo doll and knew exactly what I would be thinking at 10am when I was inserting those pins!!!!
I completed my first Fran with 25kg thrusters and jumping pull ups in just under 10 mins.
So how do I feel now? He was right. I wouldn't have felt that the increase in difficulty in the pullups was as valid if I had have ripped through an easy set of 20kg thrusters. In fact I could have done 27.5kgs or even the rxd weight of 30kgs. It would have taken more time and I would have been in a more pain, but I could have done it.
I know Matt well enough that he didn't tell me to increase the weight just so he could be right (although tomorrow when I tell him he was right & I was being soft, he will grin that evil smile), and this takes me back to when I first started to become a competitive powerlfiter.
The lesson that I have re learnt today is that it is ok to struggle, it is ok for the weight to be really heavy, it is ok to have doubts about abilities, and it is ok to fall......but it is not ok short yourself as you will never improve at anything.
LS
Posted by: Lisa | June 17, 2009 at 08:34 AM
Happy Birthday Doug!
Matt, thanks for helping me going through the slightly darker moments of Fran ;-). It was invaluable experience.
Anna
Posted by: Anka | June 17, 2009 at 09:18 AM
Happy Birthday Dougie!!
Awesome work 5am crew and well done Micah for finishing before cutoff!!
Posted by: Bill S | June 17, 2009 at 09:32 AM
Right on Lisa! The weight may be tough but always challenging yourself and seeing your fitness improve is the most important thing. I'm trying to improve my pull ups as well.
Posted by: Karel | June 17, 2009 at 10:38 AM
MIcah I tried the 5 rounds of 30kg Thruster/21 cal row... my hats goes off to you. I think you've got yourself a real firebreather in the making there Matt.
Posted by: edwin Townshend | June 17, 2009 at 03:18 PM
Great read Lisa. And you should've done 40kg thrusters :) I increased my thruster weight to 20kgs as opposed to the 15kgs and did kipping pullups. Feeling pretty awesome at this point in time. And another favourite Matt-ism is "how hard can it be!!"
My right hand has no skin, so i'll be off the bar for the next couple of days whilst the cells grow back. I think i can see bone :)
Posted by: weis-bar | June 17, 2009 at 03:23 PM
5am:
Bill 8.24 (100kg DL/jpu)
Ryan 7.59 rx'd
Dean 8.30 rx'd
Micah 14.02 rx'd
Katrina 9.42 (15)
Lily 10.03 (17.5)
Ally 9.17 (12)
6am:
Lisa S 9.27 (25)
Roger 10.34 (30)
Brad 13.41 (42/jpu)
Adam W 11.05 (30)
Kim 8.36 (15/ring row)
Kai 7.34 (40/jpu)
Christina Machina 6.24 rx'd
Aron 9.00 (20/rr)
Josh 8.56 rx'd
Anna R 12.58 (25)
Liz 10.34 (30/rr)
7am:
Joan W mod "Jackie" 12.20
Jimmy W
10.30am:
Rach V
12pm:
Ian B 8.03 rx'd
Tor 8.34 (30)
J-Bone 3.32 rx'd
Andy J 8.03 (30)
Cam N 10.17 (40)
Mad-Dog 9.24 (20/rr)
Casey Mad Dog 11.00 (15/rr)
Rach W 14.59 (22.5)
Adam D 9.24 (30/jpu)
Blythe 8.23 (15)
Anna J 10.48 (rr)
Taco 11.02 (30/mod reps)
Aussie B "Heavy Fran" 9.40 rx'd
Ken L 9.37 (25/rr)
Franky 9.05 (30)
Weis-Bar 10.38 (20)
1.30pm:
Jenni R
Arlie
2pm:
Pommy B 6.07 rx'd
Cassius 7.47 rx'd
Posted by: Danny M | June 17, 2009 at 03:50 PM
The greatest freedom that we can have is to be in control of our own failures. If there is not the chance of failure then we are no longer training, we are simply performing an activity. This morning I watched numerous people be brave enough to attempt a workout that they may not have finished. Stoksey, Micah and Anna were three of those people, but there were also others. Success has meaning only if it is not guaranteed, and failure makes us stronger only if there is the chance of success.
Asking Stoksey to question her weight this morning was not because I want her to lift heavier and suffer (although I do like that), but because I want her to "own" her successes, of which there will be many, and none of which will be because of me. I have the great pleasure of being a passenger and watching you all thrive. Asking Micah to attempt rx'd was because neither of us knew whether he could do it, and we both learned that he could. Getting Anna through her pullups when she doesn't believe she can finish them is easy because I clearly remember her getting her first one when she didn't believe she could ever get a single one. She taught me that when she focuses she can do anything.
One of my favourite quotes is "Between Stimulus and Response, Man has the right to choose" by Viktor Frankl. The CrossFit WOD provides the stimulus and shows us our weakness. How we respond not only shows our character, but is also our only freedom.
All that I ask is that you guys be mentally involved in the workout. Your body will follow wherever your mind is willing to go first. Lisa, Micah, Anna and the morning crew ... you guys did a great job this morning.
Posted by: Matt | June 17, 2009 at 04:19 PM
Spewin I missed this one today, I've been looking forward to having another crack at Fran to see where I was at with it.
Nice work Aussie B, I was wondering if anyone was going to take the heavy option
Posted by: Scotty A | June 17, 2009 at 06:19 PM
Im with ya scotty sucks to miss such a great wod !
happy birthday Dougie best wishes when do u get to program another week im looking forward to it!
Posted by: Linz | June 17, 2009 at 08:02 PM
5pm:
Jesse 5:00 rxd
Jonnie L 12:32 rxd Heavy Fran
Dougie 6:40 rxd Heavy Fran
Tiff 7:04 (15)
Dom 8:41 (25)
Jacqui 7:03 (15)
Abmanda 6:21 rxd
Dave Mac 8:45 rxd
Mike P 8:18 rxd
Jimmy Iron 7:54 rxd
Phil C 9:03 rxd
Loui T 15/12/9 4:11
Gaz 6:33 (60kg front squat)
Greg H 10:25 (30)
6pm:
Alex S 4:48 rxd
Johno S 8:38
Ingrid 7:36(20)
Mike M 6:31 (30)
Natasha M 8:39
Shane H 8:47 (40kg Clean squat)
Karel 7:33 (25) JP
Andy mac 11:40 rxd
Bel 8:57 (22.5) rr
Yvette 7:09 rxd
Nick M 9:12 mod?
AP 7:01 rxd
Troels 8:18 rxd
Pat C 9:12 (25)
Carmel 10:51 rxd
Virgil 11:42 (40)rr
7pm:
Amy 5:48
Emma 5:15
Luke 7:48
Kristen 7:57
Richard 7:28
Kate 4:30
Amanda 7:25
Posted by: Danny M | June 17, 2009 at 08:12 PM
Thanks for all the birthday wishes. What a great way to finish the day with a heavy fran! Great work 5p and 6p crews, so many new faces was great to meet so many new crossfitters!
Posted by: Doug A | June 17, 2009 at 08:23 PM
Happy birthday Doug :-)
Matt, I agree. Anna is sheer inspiration. Anna, you are one of the most determined people I have ever met. I feel honoured to train with you every day and your success is very motivating for me. I too remember when you did your first triple kipping pullup (btw, wish we'd been able to tape it) and it really wasn't that many months ago!
Lisa S, thanks for sharing!
Posted by: Liz | June 17, 2009 at 08:52 PM
Happy Birthday Doug! Hope you had a great Day! Just one question ... who did you piss off to score Fran for your Birthday WOD Mate?? ;)
Simone
CFX Box
Posted by: Simone | June 17, 2009 at 09:05 PM
Hi simone! I kind of requested a heavy fran for my birthday wod! Regretting it now but scored a pb so was happy enough!
Posted by: Doug A | June 17, 2009 at 09:13 PM
Happy Birthday Doug and congrats on your PB!
Posted by: Sharif | June 18, 2009 at 02:26 PM
Happy Birthday Dougie......
Awesome work on Fran
Posted by: Rookie | June 18, 2009 at 05:14 PM