Very funny.

You are going to be laughing out of the other side of your mouth when you come up against the Mighty Swiss Ball!

Don't you know by now the WODs that look easy are to be approached with trepidation??

Dammit, you got me Max. I hate myself.

How long do we hold the planks? cuz I can go like 5 minutes...

Allen, you should check with Max, but I would think that like everything else in CrossFit, you should hold the plank until it starts to become uncomfortable and then stop.

It isn't directly abs, but as long as we're branching out into the Swiss Ball, can we try these? Now that's what I call functional movement.

PS: Nice Not-April-Fools-Day-Sale at VS Athletics. I'm eyeing those ugly weightlifting shoes.

Wow, 45 bucks for real lifting shoes!

If you get the Pumas, use discount code "xfitpose" for an additional $10 off. Great all-around CF shoes for $22.50: hard to beat.

since I'm working tomorrow, I did a couple sets. this is going to hurt. And, Max will have to modify the plank. It'll take too long to do 21 sets at 30 sec each.

Great Workout! Can't make it though. Gonna be in South SF shmoozing with corporate types.

so is this seriously the workout, or will we be doing something else?

Bring back Zumba!

Anyone want to do the workout at GWPC around lunch time?

I second Cheyl's question. As this is April Fools Day I assume this is not really the workout. So what is it?

There is a hint. Look more closely.

BTW, I was not referring to the Swiss Ball wod!

Fight Gone Bad it is. Sweet, sounds great with bronchitis/pneumonia. I suggest we change the CFEB motto from this "when it gets uncomfortable we quit" crap to the following. CFEB: We Keep Working Out Even When It Requires Broad Spectrum Antibiotics To Keep Us Alive.

Fight gone bad 305 RX. It might have actually have done 315 which would be a new record and PR but once again I did this on my own. I need someone to count for me!- Max

271 rx

okay, I suck. I fell for it last year. The ab wod is actually quite difficult; exercise 1 might help in unassisted handstand. BTW, I didn't know Max too well last year, so I didn't think Zumba was "too" out norm for him...

275 RX, a PR by almost 50 points...but not quite the 300 I was aiming for.

I'm entering this IN class on Alex's snazzy new netbook, which is very tiny and has a seriously messed-up apostrophe key. But it's just so damn cute!

OPD video via CFO:

http://www.youtube.com/watch?v=i2ZZxWbWuuU&feature=channel_page

Look for the shout out to Max and his bare feet near the end.

Great overall performance by the group -

3 men's scores over 300 (Me, Alex, Jim), 5 more over 275. New record by Polly (262) and a sterling 229 by Cheryl with a few women knocking on the door of 200!

I wish I had kept the scores for our very first WOD, which was Fight Gone Bad in Jan 2008. I think around 220 was the top score.

http://www.crossfiteastbay.com/2008/03/crossfit-east-bay-rest-day-401.html

Here it was our very first WOD!

http://www.crossfiteastbay.com/2008/01/fight-gone-bad-ironworks.html

Allen - 229 RX
Ev - 189 RX

Both of them were experienced CF'rs.

BTW the huge bouncy-ball stuff actually doesn't look so bad. The exercises do involve the whole body——they're not strictly ab isolation——and that kind of balance looks like it wouldn't necessarily be a bad thing to work on. Seems more like yoga than CrossFit strength and power training, and we'd look really silly, but not necessarily in the same category as the video that Daniel posted. I'd do it.

When I came into the yoga room tonight I caught Andy trying those extreme bicep curls.

195 rx
I would have gotten to 200, but the SDHP with the barbell confused me. Only did 5 with the men's weight in the 1st round. I was at the very first WOD, but didn't keep my score.

I have to agree with Rebecca and James on the swiss ball. I have done all of those exercises before, and they are pretty tough. I don't think the swiss ball is stupid, it actually does have a purpose and there are some cool things you can do with it that work the whole body.

Functional strength is the the successful application of force along productive lines. The Swiss Ball in just about every case I can think of guarantees that force production is compromised, just as any sort of unbalanced protocol does.

The Swiss ball has no place in CrossFit which is functional movement.

I can guarantee you that Handstand Push-Ups, front and back levers, knees-to-elbows, hollow rocks and heavy back squats are a much better use of your time when it comes to building strong abs than anything you could possibly do on the Swiss ball. Of course these things are hard.

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice".

-Rip