yeah! rest day

Sweet, sweet rest...

Guess I'll do a spinning class tomorrow.

so I just started crossfit and WOW... has it owned me... thanks to everyone for the posts.. they continue to inspire me... By the way, Power Cleans are TOUGH

Sol, you may be an old hand at this, but if I can offer some advice, it's called a Rest Day for a reason. The only time I've become sick doing Crossfit is from over training. That is, not resting when I'm supposed to.

Sleep in tomorrow and go smell some roses. :)

Well said Matt.

Matt #5

I'm NOT a old hand at CrossFit, but I am old (62). I wasn't able do the Wednesday workout so I'm going to do something tomorrow. Todays workout was really like a rest day. I'm use to doing much more.

As you know you judge your own body and my body is saying one more cardio day.

Entered into a deadlift contest here on base on Kuwait. Previous best was 375lbs. Weighed in at 201 lbs yesterday and DL'd 405 for my first 2x BW pull. Then attempted 255 and failed. Made it to above the knee but couldn't lock it out. I was still very happy to get 405!

Afterwards did modified Murph (no flak jackets) with the guys. Came in at 34:05.

That should be, "Then attempted 455 and failed."

Congrats Sean. Good to hear from you. 2X Bdywt. Check it off the list.

Coach,

I've never read a more informative, thoughtful article on the historical intricacies and implications of possible unilateral actions on a potentially repercussion filled course of action on a singular sovereign entity or state----that had no stance. :)

I especially like the PC cop out at the end that didn't support action either way. What a pain to be a decision maker!! Oh God, why can't people take a stance and stick to their guns in this day and age?!?!?!

It's simple. Iran is rattling the saber everyday. They have troops on the ground in Iraq helping to blow up innocent women and children. They have facilities whose sole purpose is to enrich uranium. Their people hate their thuggish regime.

Hit 'em hard, hit 'em fast. Take out the President, the centrifuges and the underground bunkers. Support anyone other than him. Deny, deny, deny and then make accusations! Send them blue jeans, Coke (or Pepsi) and Brittney Spears. Lift oil embargoes-drop oil two dollars a gallon in the US-help them build safe nuclear power plants and develop other alternative fuel resources-natural gas.

We will only be strong for a time. We must use power while we have it to secure the future. We either make decisions or others make them for us. I don’t want to wake up in a world of Sharia (look it up) where I have to pray five times a day (I barely like going to church once a week!), my wife is covered in a black dress from head to toe and I can’t surf the internet. Do you?

Peace is not the absence of conflict; it's the ability to scare every monster in your room, hiding in your closet and under your bed. We have to take back the night!

Love ya, Coach,

Dennis

Dennis, (#11)

If it is okay with you, I am going to steal that last sentence. Right on bro!!

Joey D

Dennis, (#11)

You took the words, literally, right out of my mouth. Very detailed and well researched article, only to end in a "waffling-indecisive" conclusion.

I will add to you Peace comment by throwing in the transliterated Greek Biblical definition: "Peace is the cessation of againstness".

History proves that when a country is threatened by force, (and right now Iran is making very serious threats) one can only stop this behavior through retaliatory, aggressive force! Even if that force is strong words.

Sharia Law (and true Islam [not secular islam]for that matter)is something even more brutal to live under than living through a war with Iran.

Thank you for your accurate post and may God Bless you!

Matt Hunt

At the risk or running this comments section away form the political ( remember I'm Irish and we just think everything can be solved by a few beers and a fist fight between the relevant parties! ) REST DAY?????

I'm just back from kick boxing and man am I burnt up. I should have check this BEFORE I WENT!!!!

Oh well, when you feel good, workout!

Yesterdays work out was 3 hours of lifting and moving material to build MTB stunts.

Will avoid politics today, instead will enjoy the freedom provided by men with sand in their hair and a rifle in their hands. I will enjoy it by going for a mountain bike ride in a new place.

21-15-9

95 lb DL
15 lb db thrusters
dips

Not able to do a lot of this week's workouts due to still swollen foot/ankle from soccer injury 2 weeks ago...slowly getting better.

Probably going to take a walk tonight, and maybe some yoga. My back is killing me after the power cleans yesterday- which is very unusual for me. I've rarely had back pain for the last 6 years since I discovered Pavel, the deadlift, and the one-armed snatch. Oh well.
-David

Aidan#14

Oh well, when you feel good, workout!

My feelings exactly.

Really disappointed... did fran today, and got :06::07. This is a full :01::22 slower than last time. I don't know, but my metcon seems to be diminishing some. Right now I am at 3x for fat on a 17 block zone (bw175). I think I will up it to 4x and see how it goes.

I thought this was an exercise site, not a place to voice your political views.

Hi all,
Weight fun for today! ALL WEIGHT IN KILOS
Lisa Ride 1 1/2 miles and PCJ 35x3, 45x3, 52.5x2, 57.5x2, 60x2, 62.5x2, 65x2.

Jon Ride (One league- 7:56); PCJ 50x3, 65x3, 80x3, 90x2, 95x2, 100x2x2 (:15 holdx2 after the second rep of each set at 100); Pr 50x10x2; DB curl 35#'sx20x2; and Sit-up +35#'sx56 in 2:00.
Rest...

Couldn't agree more with Dennis #11 concerning the thoroughness and analysis in this article. Seems to me to be very objective and neutral politically.

Couldn't disagree more with Dennis #11 concerning the course of action. I believe that the author is counselling a postponement of bombing Iranian nuclear sites for the time being, supported by the data that Iranian citizen's as a whole consider the US to be a friend and their own government to be an enemy, a situation that is ripe for a home-grown regime change. Sure, we could easily set back the Iranian nuke program for years or decades with airstrikes, but with the possible, even probable cost of alienating one of the few populations in this part of the world that considers us friendly. If nothing else, events in Iraq should demonstrate that even actions taken with the best of intentions have unintended consequences. Decisions do not have to involve violence in order to be bold or principled. For now, time is on our side, and in the event that military action becomes necessary, we still have that option.

Jeremy,
6 days of 8 people on this website strengthen various body parts, is it to much to ask for the two days they have off to strengthen the most important one? No one tell you how to think they just want you to be able to do it when you need too.

how beautiful is this....We have a rest day on my Birthday!! WOO HOO!!

I think what Sean was trying to say is strengthen "all" of your body not just your beach muscles... I mean muscles.

word son

Jeremy, from my perspective, this is a uniquely supportive community. Within that context, I personally like hearing what everyone has to say about things, despite the fact that I am at least 75% more liberal than most of the people who post. I really appreciate the thoughtful nature of the discourse. These are perilous times in my opinion.

Made stuff up today:

-50 burpees
-50 m sprint (50 m run back)
-50 ABMAT situps (frog style)
-50 m sprint (")
-50 push-ups
-50 m sprint (")
-50 sumo DLHP - 2 pood KB
-50 m 'sprint' (")
-50 swings - 1.5 pood KB
-50 m 'spint' (")
-50 lunges
-50 m 'squirt' back to weights
-50 jumping squats

25:25

more squirting than sprinting on those last ones

Crossfit Plano

Matt Cullan

What brigade are you in? Im in London and agree with your comments. Great training!!

Saturday @ Brand-X

21-18-15-12-9-6-3 for time:

Dumbbell Burpee Squat Clean Thruster
Pull ups

29:12 @ 35 lbs.

Simpy. Awful.

Assuming the author's facts are correct (always a danger), the situatuion described seems ripe for the classical Army Special Forces long term intervention: developing contacts, then influence groups, militias or line units, and political organizations, finally establishing areas of control and closing out the despised regime.

BW: 171
Age: 29
5km road race in Tulsa, Oklahoma
Time: 18:19
11th overall
3rd in age 25-29

"Send them blue jeans, Coke (or Pepsi) and Brittney Spears. Lift oil embargoes-drop oil two dollars a gallon in the US-help them build safe nuclear power plants and develop other alternative fuel resources-natural gas."

blue jeans, Coke (Pepsi) and Brittaney Spears does more to harm the human race and world than 50 nuclear power plants would...

Still one day behind:
BW 155
CFWUx3
45(3), 55(3), 65(3), 75(2), 85(2), 95(2), 105(fail, then 2).
New to OLY lifts so 105 new PR by default. Goal is 1xBW.

Looking forward to see what Coach has cooked up for tomorrow before weekly Monday rest day. Enjoying the thought that Rest Day provokes.

Darrell

"No premature and therefore unnecessary attack is warranted while there is still time to wait in assured safety for a better solution."

This involves the assumption of having an administration that has the stomach to do what needs to be done, when it needs to be done.

Forgot to post yesterdays wod

wod 21.4.2006
bw:~165lbs
cfwu:3
wod: 115-115-115-120-125-130-135 (last rep miss)

additional:
front squat: 120lbs 10-10-10
squat: 185lbs 8-8-6
dl: 185lbs 10-9-8-7-6-5-4-3-2-1
pull ups: 10-9-8-7-6-5-4-3-2-1-2-3-4-5
push ups:100
barbell thrusters: 10-10-10
hspu: 8-8-8 (heavily assisted)
dips: 12-6-maybe 4 with good form

today tried go do some bouldering and was absolutely worthless. shoulders were shot after the first couple climbs.

Saturday Class @ Brand X
21-18-15-12-9-6-3 of

Dumbbell burpee + squat clean + thruster
Pull ups

43:32 @25# dumbbells

oops 20# dumbbells for my workout. L.

pancakes for day off....yeah

8 rounds of
Run 200 m (on tmill) alternated with
kb snatch 10L/10R -26#
kb fig 8s between legs: 10L/10R - 35#
kb cleans 10L/10R -44#
kb snatch 10L/10R -26#
kb swing 10 -53#
windmill 5L/5R -26#
kb swing 10 - 53#
DARC swing 20 -35#

I think we will have Isreal bomb Iran some time before Memorial Day in the US.

Hiked Bald Mountain today ~ 3 hours

Thanks!

Excellent article, thanks Coach.

I agree with Walt, and I presume the administration is doing all it can to accelerate the demise of the current regime in Iran. But in a nation where only the police have guns it is impossible for the citizens to successfully revolt. I believe it will require that we arm the dissidents or that some Iranian army unit or group of generals stage a coup d'etat.

Bombing and war are difficult and messy.

Why not kidnap and kill Iran's nuclear scientists and engineers?

I've turned off most of my news outlets for the time being. The world doesn't seem to care. It might just be that no world leaders care what I think. But I used to read the National Review Online daily, and I remember, two or three years ago, Michael Ledeen writing almost weekly an article on attempted Iranian resistance, and our lack of support of it. He ended nearly every article I read with "Faster, please."

Obviously, if we are engaged in effective covert action in Iran, I wouldn't know about it. But based on what information is available, we aren't, or haven't been.

This is where my Taoist inclinations come in.

"Peace is easily maintained./Trouble is easily overcome before it starts/the brittle is easily shattered/the small is easily scattered.

Deal with it before it happens/Set things in order before there is confusion."

True strategy recognizes that this is a violent world, and it seeks to use non-violent means to prevent--long, long, before is ripe--violence. This requires prescience, and decisiveness.

Taoism is not non-violent. It simply recognizes that the larger violence is, the likelier it is that somewhere, somehow, something was missed.

If we had been working diligently to undermine the Iranian Government for the last 25 years--i.e. made a decision and stuck to it through thick and thin--we wouldn't likely be in this situation.

And it is categorically the case that to prevent large violence, sometimes small and ruthless violence is needed. It sometimes seems to me that we as a nation believe that wars fought according to the Geneva Convention, and normal rules of engagement are ethical, or relatively ethical, yet assassination and kidnapping are not. How is the killing of little children not torture to their parents? War is evil, and everything possible must be done to avoid it. Yet, it is sometimes necessary, to avoid larger evils.

What I see self-declared peace activists doing is screaming about both war as a whole, and smaller, pinpoint types of actions. In a violent world, people will die. This is unfortunate, but accepting that fact creates some freedom for clear thinking.

With respect to Iran, I would compare the population to Germany in WW2. Many supported Hitler, many were ambivalent, and many hated him. None of that mattered. Ordinary citizens had no guns, and no means of organizing. As a result, we had no choice but to capture the whole of the country, destroying much of it in the process. In this case, we are not proposing bombing civilian targets.

If we fail to take care of this problem now, then we may wake up one morning to find New York, or Washington D.C., or Tel Aviv have been leveled.

If this guy is right--and he's guessing, no matter how many facts he states--then we don't have to do it THIS INSTANT, but he himself recognizes the stranglehold the Islamic Brownshirts (really, Black Shirts) have on the populace, and the unlikelihood of regime change.

It's a crappy, crappy situation. But ignoring it doesn't make it go away. It could likely have been avoided or mitigated by greater forethought and skill, but we don't live 20 years ago, and our task is to do the best we can now, and think ahead the next 20 years, and make decisions before they get even harder.

worked out in a park w/G. the weather was beautiful

Did yesterdays workout
Puppies
Had to finish last 100m, squats, 100m an hour later.
Felt lightheaded.
2 rounds was plenty.
I can't believe how out of shape I am.