October 8, 2005

Saturday 051008

Rest Day


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Team Baghdad -100 pull-ups: SGT Harris 6:20, SGT Teas 7:38, SPC Terry 5:00, SGT Norman 7:36, SSG Rose 6:49

Coach Burgener [video]

Reports from a democratic Iraq: http://www.chrenkoff.blogspot.com/

Posted by lauren at October 8, 2005 6:07 PM

Hooah boys! God bless.

Comment #1 - Posted by: TimR at October 7, 2005 6:55 PM

Watch out bad guys! Thank you gentlemen

Comment #2 - Posted by: Murph at October 7, 2005 8:04 PM

He's a bad mutha.. shut yo mouth

Comment #3 - Posted by: Byron D. at October 7, 2005 8:09 PM

"Fear does not exist in this dojo, does it?!"
"Pain does not exist in this dojo, does it?!"
"Defeat does not exist in this dojo, does it?!"

sorry...the Cobra Kai in Karate Kid was all i could think of while i was watching the video.

Comment #4 - Posted by: ediddy at October 7, 2005 8:13 PM

"Your days of finger banging Mary Jane Rottencrotch through her pretty pink panties are over!..."

...This is the only snatch you will get for the next 13 weeks, do you understand!?!

Comment #5 - Posted by: R. Lee Ermey at October 7, 2005 8:23 PM

Damn, R. Lee... that's one brutal quote. Where's it from?

Comment #6 - Posted by: B_white at October 7, 2005 9:22 PM

The Crossfit video shows the pull-up exercise executed with palms facing away from the body. Is everyone doing the pull-up with palms facing away from the body or towards it?

Comment #7 - Posted by: Pat at October 7, 2005 10:16 PM

B, it's Full Metal Jacket. Good commentary on madness in general. Funny and a bit unnerving.

Pat, away is more common, maybe because lots of people do chins as part of a "biceps blitz" (baaad coach) and that pisses us off, but probably because it's more applicable to actually climbing and scrambling over things. That being said, both are entirely acceptable.

Comment #8 - Posted by: Kalen M. at October 7, 2005 11:15 PM

Why is it these guys on the picture seem to have legs no bigger than their arms? Is that a common Crossfit profile ? Just wondering.
Thanks. (and for the video too)

Comment #9 - Posted by: JefM at October 7, 2005 11:24 PM

I don't get it. Who are these people Coach is talking to in the video and what's up with their cheesy responses? Are they civilians or what? What's up with the "Yes, Sir!" stuff?

Comment #10 - Posted by: Chris C at October 7, 2005 11:47 PM


Sweep the leg, You got a problem/that?

Comment #11 - Posted by: DJ at October 7, 2005 11:50 PM

I don't think you can get an accurate perception of leg size through this picture. I think you will find that everyone in this picture can deadlift at least 350 and squat the same. But, distance runnning (because of the Army) will also have negative consequences when it comes to hypertrophy.


Comment #12 - Posted by: Ryan at October 7, 2005 11:51 PM


would you happen to be in the IZ? If so, we should hook up for some workouts.

Comment #13 - Posted by: Steven N at October 8, 2005 12:28 AM

Chris C,

The audience is mixed civilian and military. The Coach is the only man in the world who can keep 100 people rapt for hours learning the O'lifts.

His name is Coach Michael Burgener. He's an ex Recon Marine Captain, played football for Ara Parseghian on the 1966 Notre Dame championship team, is current U.S. Coach for Pan Am Games, and a CrossFit affiliate, weightlifting coach, mentor, and friend.

This is his site: http://www.mikesgym.org/

Comment #14 - Posted by: Coach at October 8, 2005 2:37 AM

So what happens if one guys did not understand a point, in the overwhelming "Yes Sir" noise?

Comment #15 - Posted by: JefM at October 8, 2005 3:04 AM


Uh...raise your hand? I don't think that's ever happened.

He's real good when "guys did not understand a point".

Jef, are you Brazilian? You remind me of my buddies from Rio.

Comment #16 - Posted by: Coach at October 8, 2005 3:15 AM

Did PainStorm today

time 26:11

Comment #17 - Posted by: DavidE at October 8, 2005 4:27 AM

Thanks Coach. I was just a little puzzled given that even infantry units have gotten away from mass, "Yes, sir!" responses. I thought it was a bit strange for either civilians or special operators to be responding as such in a classroom setting. Never seen that kind of atmosphere outside of IET before. Obviously it works for Coach Burgener. Glad to see guys and gals are motivated by Crossfit.

Comment #18 - Posted by: Chris C at October 8, 2005 4:38 AM

Steven N-

Yes, we are in the IZ. FOB Union 3 to be exact. Our workout times are soratic. Come on down and share the fun!

Comment #19 - Posted by: Jan Jeffrey at October 8, 2005 5:27 AM

Uhhhh....should have been sporadic. I could say that I just got done with a crossfit workout....

Comment #20 - Posted by: Jan Jeffrey at October 8, 2005 5:30 AM

Strong work gentlemen! Baaaad to the bone!

Comment #21 - Posted by: RossB at October 8, 2005 9:02 AM

Nice work guys. And thanks for doing what you do.

Comment #22 - Posted by: Brian Mc at October 8, 2005 11:50 AM

Painstorm VI - Looks like Di-Elen
(Brand X pack version)
3 rounds for time

Run 400m
15 Dumbbell Deadlifts (25#db)
15 pull ups
Run 400M
15 Kettlebell swings (25#db)
15 Standing Shoulder Press (25#db)

My time 45:45 (after doing 100 pullups yesterday, the pullups were eked out in sets of 3, 4 & 5)

Big Dog Version: BW barbell deadlifts, 50# KB swings, 15 HSPU

Comment #23 - Posted by: Laurar at October 8, 2005 12:22 PM

PS CrossFit Baghdad: Looking good!

Comment #24 - Posted by: Laurar at October 8, 2005 12:23 PM

"Painstorm" @ Brand-X in Ramona, CA

3 rounds for time:
run 400m
deadlift your bodyweight 15x
50lb. or equivalent kettlebell swings 15x
pull-ups 15x
run 400m
handstand pushups or equivalent 15x


Comment #25 - Posted by: Mike at October 8, 2005 12:29 PM

today did 3 rds 500m row, 10 dl with 150# sandbag, 10 ring dips. The dl's with the sandbag are still tough for me...just made the sandbag and I am getting used to getting the grip, moving dead weight, etc. I make sure that everyday I move it around at least a little bit, usually in my cool down. Ring dips already showing improvement. And, as always, did 3x5 of some form of pullup(L-Pulls today) and the Burgener warmup and skill transfer exercises with 45#bar before wod. time 17:40.

Comment #26 - Posted by: Mike Joyce at October 8, 2005 12:49 PM

Hi Coach,

No, I'm not Brazilan, rather from a cold place on "the other side of the pond" - which is perhaps why I find some of the things associated with Crossfit amusing (no negative connotation intented).

I was just thinking that, based on that video, if I too were sitting in that room, having every one shouting "yes sir" would not help my asking for clarifications on details (like "why?"), nor encourage critical thinking.

But again I guess different people thrive in different learning environments... Just remember me to ask about the coach's style when I look for a seminar ;-)


Comment #27 - Posted by: JefM at October 8, 2005 1:49 PM


Bottom line is that you haven't attended an O-lift seminar by Coach Burgener yet you speculate quite a bit based on a sub 3 min. video clip.

Sure, learning environments vary but its O-lifting, not the O-prah show.

Comment #28 - Posted by: Rob M. at October 8, 2005 3:55 PM

I was in the mmod to work out today so I did. I have found that my biceps have not been beaten up like the rest of my body over my short crossfit carrer so far. I decided to destroy them with many different free-weight excercises along with 3 intense bench workouts for the chest. When I was doing 21's for the biceps I felt very close to puking. I stopped because I was in a University gym with gorgeous women around but would have loved to meet the infamous Pukie, Maybe next time. Thanks for all the great workouts and the motivation that this site provides

Comment #29 - Posted by: Phill G. at October 8, 2005 4:20 PM

Been to a seminar with Coach B. Traded e-mails with him, spoken with him at length, consider him a friend.

Video clips can't do him justice, just whet the appetite for more knowledge. He'll forget more about O-lifts than I'll ever learn.

Oh, and he's about the nicest and most giving man would ever meet. . . and not f-with.

Miagi: "First, catch fly with chopstick."
Daniel-san: "Like this?"
Miagi: "Beginner luck!"
Now, "Bow to your sensei. . .BOW TO YOUR SENSEI!"

R. Lee: "What is your major malfunction Private Pyle?"

Comment #30 - Posted by: Ron N. at October 8, 2005 4:21 PM

Right on fellas, those are some FAST times! Always good to see those guys kicking ass!


Comment #31 - Posted by: Zach at October 8, 2005 4:34 PM

Connor and Jeff

Comment #32 - Posted by: jeff at October 8, 2005 4:47 PM


Just saw some of a documentary on National Geographic about California prisons. Guess what the inmates were doing in the yard??

That's right: burpees. and not the sissy kind either.

Comment #33 - Posted by: Ron N. at October 8, 2005 4:58 PM

Burpees. It's whats for breakfast.

The vid brings back memories. Thanks for everything.

Comment #34 - Posted by: Jeff at October 8, 2005 5:08 PM

Team Baghdad: We are proud of you! You are bad to the bone!!! Awesome times! Keep up the good work!

Comment #35 - Posted by: Janet at October 8, 2005 5:29 PM

Just spotted the commments about the Burgener Yes-Sir phenomenon.

There are special men that can make you shout with ZEAL at the same time inspiring genuine affection.

Questions are answered generously with respect and humor, if you ask. And if you can get through the crowd of people jockeying for a piece of this man's wisdom.

3 minutes of Vid. He spent 7 hours teaching us.

Thanks, Coach.

Comment #36 - Posted by: Laurar at October 8, 2005 6:33 PM


"Oh...kara-te......you learn from book?"

Comment #37 - Posted by: ediddy at October 8, 2005 6:37 PM

Always appreciate the videos of Coach B. Wish I was in CA to continue to learn from him.

Thank you CF Baghdad for serving! God Bless You!!

Comment #38 - Posted by: Skip at October 8, 2005 6:58 PM

Ok, it was the video then indeed... Thanks guys.

Comment #39 - Posted by: JefM at October 8, 2005 11:42 PM

This is a somewhat relevant story:

Many years ago the San Francisco Police Regional Training Center adopted a collegiate format, dropping the para-military model. In other words, no more "Sir, yes Sir" stuff. No more standing at attention. No more drill, etc.

They did this because some genius decided that people learn better in an environment where people are free to discuss their ideas and opinions in a supportive and constructive environment. Unfortunately, what worked for English and Physics made crappy cops and, after two classes wrought with failure, they went back to the old model.

I mention this because some very important aspects of the police profession can only be effectively learned through constant repetition. This gets boring and, often, it takes no small bit of discipline to drill this stuff over and over again. The Olympic lifts are pretty cool but learning them is painfull and repetitive. Coach B.'s level of intensity and his commanding presence keeps people interested despite those aformentioned qualities. Because of that I think he's a pretty amazing teacher.


Comment #40 - Posted by: Dan Silver at October 9, 2005 3:48 AM

Thought i'd throw in my two pence worth been as i am from 'over the pond' myself. I was at that o lift seminar with Coach B.

I myself am BWLA qualified (British Weight Lifting Asociation) and as such could lift relatively well. Coach B's talk was nothing short of AWESOME......loved every second of it- repetition is the mother of all study.

Whilst the "sir, yes sir" method was adopted, proper coaching was adhered to, having to rep away until told to stop (often a painful experience!) LOL.

I myself like that method of training and just like CrossFit was a very enjoyable experience......you've just gotta be a liitle nuts is all!

Right, that's enough of me being serious, sounded all grown up for a moment......erm.......BOOBIES! .......that's better!

Comment #41 - Posted by: karl at October 9, 2005 9:10 AM

18 min

Comment #42 - Posted by: oliver at October 10, 2005 2:14 PM
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