Jake Di Vita

Yeah that is from Kiss or Kill. After surfing the GJ site for awhile and reading everything that was put on there I decided to pick the book up. Fantastic read. Yeah I for sure wouldn't want to challenge him to anything MetCon. Ouch. Sport specific training will always take precedence like you said. For example, you can't become a great shooter without shooting. It just can't happen. But for the physical aspect of this sport, CF (and CF style workouts) are the best possible thing you can do when you add in some workouts to maximize your explosiveness from your lower body. I did them in sets of 30....although like I said earlier, at around 120 I was running for the toilet. They were a bit slower after that.

Push up, jump, and overhead clap at the top.

I would have to say 1.75 is probably a Master time now.

Open - Eric Standard - Leatham or TT Production - Prolly Tyc Revo - Jerry Modified - who knows

Eh, it's really not something I should talk about on a public forum. Sorry guys.

That's awesome Jane. Make sure you eat some fruits and vegetables within a half hour of your work out. It will help replace your glycogen stores and also lower the PH level of your blood. (Important because with an acidic PH level it strips calcium out of your bones to use as an alkaline and fruits and vegetables are the only natural alkalines in our diets).

Glad to hear it Jane. If I could only pick one piece of exercise equipment, it would definitely be a set of rings. I've frequented Mark Twight's site a lot for the last year or two....the quote in my signature is even from him. Also I think the reason Mark has been doing so much cycling is because he has started competing in that field. For me personally, I don't want long aerobic work outs and I think their benefit for you as an all around athlete is much less than most people think.

Dave S isn't going. I'd be shocked if he ever shot another international match actually.

Barbara sounds good. Looking forward to that one.

The sorest my legs have ever been though was after 400 meters of walking lunges. Whoever thought of that did so while ruling the citadel of hell.

I help a lot in matches around here because I choose to. Require me to do it and I won't be attending or helping again.

Good job. I met pukie about 3/4s of the way through it when I did it. Quads were pretty well done after that and a round of tabata squats.

I don't even have weights. I have to modify every exercise I do so that I can do it with bodyweight. Get yourself a set of rings, a pullup bar, and a kettlebell or two. You won't be able to do the WOD as rx'd usually, but you will have so many options that it will tide you over until you can get equipment.

Awesome. I've heard though that Jim is kinda against crossfit. You read that at all off him? I need to get myself some Dynamax balls as well. Burpees are usually what I do when I'm without equipment. If that isn't enough, doing walking lunges till I fall over works too.

I haven't really shot my Production gun in competition since I became a GM. Just screwing around I've done .11 and .12s though. I'm not sure if I could get sub-10 with a Beretta though.

Rip out 150 burpees for time.

In the open division, at the top levels....everything you do to the hundredths of a second adds up. I've lost matches before by 1 tenth of 1 match point. You should never settle for anything being "good enough."

Yeah but don't you think having the ability to drive the ball 380+ yards helps you in tournament golf by itself? The further you stretch your limitations, the more consistent you become when doing anything less.

The great thing about this type of program (and crossfit is not the first) is that it can be scaled up for an elite athlete, or scaled down for a 3 year old or 80 year old.

Burpees my friend. Yeah...150 of them for time today was less than fun...

Get ready for a new dimension of pain my friend. Definitely worth it though.

Chris, Get yourself a pair of rings...Nothing works the stabilizers like those suckers. Prepare for some humbling workouts though. http://www.ringtraining.com

Stretch every day. There's a good book by Pavel Tsatouline called Relax Into Stretch I highly recommend. Don't confuse size with strength. Don't train to get bigger, do full body movement constantly varied at high intensity. Forget curls and the like...try and focus on functional exercises such as pull ups, olympic lifts, and the like. After your strength training, do some sport specific training as well. That will ensure that you don't lose much of your footspeed.

If I walked into my back yard in the middle of the night and saw that, there would be a stream of lead heading towards it pretty quick like. Nicely done haha.

There becomes a point where you hit the limit of human function. For example....no amount of positive thinking will ever make someone shoot a .50 bill drill. It just can't happen. a 1.00 BD is right on the cusp to the point where I honestly don't think it will be done - but it is possible. But hey, if he thinks he can do it, that's awesome. Count me in as an interested observer. Let's set the rules up. Surrender draw 7 or 10 yards All hits on paper Random start timer Big board timer if you have it?