Get some Carrie!!! Go again!

"Without a demonstrably immense superiority in skill over the novice, there can be no true experts, only laypeople with imposing credentials. Such, alas, are all too common."

LOL :D

A good read....

I still wonder if the more prodigious cases of genii throughout history do tend to suggest there more going on then just intelligent training practise and a huge number of quality hours.

Though as Sebastian Foucan says -

"there is no secret only repetition....."

Phillip E. RoSS not Roth. Different guy.......

Interesting. "Effortful Study"... my wrestling coach once told me that "Practice will not make you perfect. Only perfect practice can do that." basically boiled down to if you going to go through the effort to do something, make sure you're doing it right.

22/M/195#
Well, a little behind, so I did the WOD from two days ago. I did "Mary" and I got 19 rounds in 20 mins. Those squats are killers. (I know where I'm weakest though) Now with those pullup (which I'm also weak at) do you straighten your arms fully? I'm just starting up, about a few weeks in, and still have a world of questions. Thanks alot. Lovin IT!!!

Sorry guys...i lied...it was cindy I did. My mistake.

"...the expert relies not so much on an intrinsically stronger power of analysis as on a store of structured knowledge." There is another name for this, represented in Gary Klein's book, "Sources of Power." He calls it "recognition-primed decision making." Another example is in Norman McLean's examination of the disastrous experience of fire jumpers in the 1959 Mann Gulch fire. Go to www.press.uchicago.edu/Misc/Chicago/500616.html for an excerpt of this excellent book. This was once required reading for students of the School of Advanced Military Studies at Leavenworth.
As for the issue of how to teach coup de oeil, it isn't about money. The issue is pedagogy vs. androgogy. I for one, would welcome this discussion for a rest day. Thanks Coach, for a thought provoking article.

Ah, yes. Repetition is the mother of mastery.

It is too bad the article didn't speak more about the critical role of desire and emotion/passion. Repetition builds neuro-pathways/connections in the brain, but this is drastically sped up by emotional content, whether it be positive or negative. The Soviet Sports machine was the first to understand the application of this connection. They strongly linked personal identity to success and winning, and constantly battered their athletes with negative emotions. This was why you consistently saw Soviet coaches screaming at their players. The negative emotional content of the repetition caused neuro pathways to form quickly and more permanently. The longterm psychological cost was very high, however, as former athletes had incredibly high rates of depression and suicide.
Fortunately, better longterm results can be found by constantly striving for self-betterment and by making training activities enjoyable or fun. Coach John Wooden (UCLA Basketball) is the classic example of making this system work with enormous lasting success.
As a system, I think that CF does a great job of putting together the three key factors of creating mastery: Repetition of key functional movements; motivational videos and progressive benchmarks; and lastly, WOD variety mixed with a fun, supportive, yet competitive community.

Since the mind isnt a physical thing, and how it controls us is a mystery. Do we really control what we do, or are we just along for the ride?

P.S. Which Crossfit T-shirt do you guys think is the coolest?

I don't have anywhere to run. My treadmill is broken. I have an eliptical. What resistance setting (1-20) should I use to get a workout equivalent to running?

Ran across these articles and thought the community might be interested in them...

Secret to slim kids: 15-minute spurts of activity
Short bursts of intense play most most helpful, researchers say
http://www.msnbc.msn.com/id/17695865/wid/11915773?GT1=9145

Stronger, Faster, Smarter
Exercise does more than build muscles and help prevent heart disease. New science shows that it also boosts brainpower—and may offer hope in the battle against Alzheimer's.
http://www.msnbc.msn.com/id/17662246/site/newsweek/

Thank God for rest day.

My body hurts from the three WOD's done this past CERT at CFNC. I love being humbled by the presence of truly great athletes. it drives my competitive heart.

I Love my Crossfit Family

Thanks Coach

RE: today's pic.

This was CrossFit Eastside's second year of participating in the Big Climb. One of the coolest things about this year was being joined by fellow CFers from Rainier CrossFit, Mt. Baker CrossFit, and CrossFit Westside (in Vancouver, BC)--as well as a visitor from CF San Diego & BrandX. About 50 CFers total, ranging in age from 24 to 61. Represent! Next year we'll take over the place. Thanks to all of them for making the trip into Seattle for the event.

The top few Rainier guys posted some pretty impressive times, and our top finisher was 6th among the 729 women who entered the race division. (We're so proud of our Irena!)

Awesome Picture Michael and Carrie!!

congrats to all the CF teams who did the big climb. the fastest racer got to the top in under 8 minutes. I raced up as well, but didn't finish where I had hoped to.

Good stuff. I hope to see you all there next year

Ericsson argues that what matters is not experience per se but "effortful study," which entails continually tackling challenges that lie just beyond one's competence.

Why I love CF - always pushing me beyond that which I am able.

Recently browsed a book, "This Is Your Brain On Music" by Daniel Levitin, that also mentioned the 10-year rule - to paraphrase (if I remember right), it takes 10 years of practicing something 3 hours a day, or 10,000 hours, to become an expert.

Interesting topic and good article, but to conclude that "the preponderance of psychological evidence indicates that experts are made, not born" - I guess this would depend on expert at what, and by what definition. I'd say it's both. With all the hard work, early start, and motivation, Mozart wouldn't have been Mozart without being born Mozart. Or vice versa. I can tell you that in my field, music, it's beyond question that there are people born with the ability to achieve world-class skills while coasting all the way through, and there are people who wish to be great musicians and work their asses off and become technically proficient and will never, ever be the next Mozart - possibly will never even be able to keep a straight beat or sing in tune. But that's just music, so a little off topic maybe. On the other hand, I always wished I had athletic talent. But I think athletically I'd be more talented if I believe I was and worked harder at it. The physical arts are inherent to being human in my view though some are more gifted than others. Whereas with music I think it's much more you either have it or you don't. A certain degree of subjectively on the part of the listener, but not really that much.

Yesterday's WOD: 1:19, 1:18, 1:22, 1:21 Total Time: 11:22. I don't remember who recommended it back in Jan or so, but I got a pair of Vibram 5fingers and they are awesome. I like running in them and I really like lifting in them. Like going barefoot without the pain. Yes, I have fragile little feet.

I've read something similar when it comes to the game "Go". The proverb went "After 1000 games, you're no longer a novice. Now you are ready to learn the game." Like chess, amateur players of Go can spend months or years at the same playing level even when they play daily.

Guess the article boils down to "train your brain", but be sure it's with quality training. Plus, there must be a passion for the training cause I cannot see anyone donating 10k hours of their life to something that bores them.

So, how does this article mesh with McDojos that give out black belts like there's a 75% off sale at Wal-Mart.

The man in black fled across the desert, and the gunslinger followed.

Just wanted to say a big "CONGRATULATIONS" to all those that did the climb in the picture. Wow! I'm seven months into remission and started to get back into Crossfit again. Just prior to being diagnosed, I could only manage 9 rounds of Cindy, and would feel like it was the biggest struggle ever ("That's what every WOD should be" I hear you cry!) Yesterday, I was on 15 and still rocking! My consultant said to me that treatments for leukaemia are progressing every month, so know that your efforts are helping in a big way to push research and treatment forward. In my instance, they still cannot state why my type developed, but treatments ten years ago were vastly different to now (and hence survial rates) and your fundraising does make a difference :-)

10 minute GS set - 60L/60R. Hand switch at 5:16. Chalk on bell and fingers (no chalk on palm).

Grip tired from yesterday so this was a slow set. Focus on holding a spot on the floor and catching the "sweet spot" each rep. No cramping, tearing or dead hangs.

5 minute break.

3x15/15 36# one arm jerks with 2 second overhead lockout setted with 15 kipping pullups between each arm's jerk set for 6 sets of 15 pullup reps. Hands/callouses in good shape.

Woke up too late this morning to finish workout. Will do swings after work.

Great article. Similar concepts in Gladwell's "Blink". My only detraction is the conclusion. Offering monetary rewards in education is ridiculous. The underpinning of all the aforementioned successes is internal reward. The motivation in education needs to stem from a desire to be intelligent, sadly a trait often not publicly rewarded in our culture, unless, of course it's by winning at "Jeopardy: or "Are You Smarter than a 5th Grader?"

Good Morning All,
So I'm trying this 5 on 2 off schedule now. . .I think it will go ok.
Today:
Cindy (scaled 50%, I like to give it a couple of weeks to ease into the soreness)

8 rounds 10 minutes

One of the best rest day articles I've read, and very applicable. Want to be great at something? Here's your answer - 10,000 hours of effortful study.

Howdy,
Yesterday's modified work
{Ride (Airdyne) 1/4 milex4 (:30, :30, :30, :30) w/rest intervals of 2:00, 2:30, and 3:00 to allow for HR to decrease to 110 or below.

Great article - I've also read similar stuff, about music. 10 years, and IIRC 10,000 hours of quality practice.

Quality practice (i.e. attentive practice) builds both technical and also interpretive competency. For instance, a musician can learn skills about how to shape a musical phrase for this or that effect ... but to become a Mozart, seems to me that a different kind of sensitivity is required alongside the knowledge base. Need to innately know how and when to slightly break with rules and expectations to get an outstanding performance, rather than a very good one. To a degree, likely this can come from quality practice too ... but I suspect not entirely.

A cello teacher of mine said that it was far better to play a scale for 5 minutes with absolute attention to detail than to play it for 30 minutes while not really there. In such situations, as far as your cello playing is concerned, you'd be better off outside playing baseball, he said.

As someone said earlier on the board ... practice doesn't make perfect, practice makes permanent. Perfect practice makes perfect.

t.

Enjoyed the article.
I find it true that practice and continual exposure, as well as attention to details ( my words) pay huge dividends in overall intelligence.
Too bad many parents do not give their children the enviroments to develop these skills.

finished the Raleigh Certification this last weekend. You guys are fantastic. I know I'm a day late but still wanted to say thanks to Jason & Doc - plus everyone at CrossFit NC for hosting us. Tremendous THANKS to Coach, Nicole, Tony, Ed, David, Jeff and everyone from HQ. My legs are still smoked.

Today's the first I've had a post held up for review before posting - been prolly half an hour now...

How long does this take? And what's the "trigger?"

That is a very cool picture.

I really enjoyed the article. Education was something that was not completely stressed in my house growing up. I put in little effort and I had the grades to show for it. It is by far my greatest regret in life. I have always been a self learner, willing to find the answers to questions that I have in life and not just settling for the first answer I come across or am told. Unfortunately I didn't apply that to formal schooling. It took a few years to realize my mistake in squandering it. I vowed to not let the same thing happen to my kids.

Both my husband and I take education very seriously, not letting it stop at the school grounds. When our son was in 1st grade he hated reading and was bad at it. I told him that in order to improve you must practice at it, so I had him read whatever he wanted to (magazines, books, cereal boxes, which he thought was a hysterical idea) for 30 minutes each day. Now he loves to read and is a very good poet. As parents it is our responsibility to teach our kids the importance of learning more and more and if it takes 10,000 hours to be an expert at something, than so be it.

You have to ask yourself is it worth it for you to put in only a half effort to only get beyond being a beginner in whatever it is you are learning or is worth it to keep pushing your perimeters and to not settle for mediocrity.

I beleive that the reason why so many people will ditch something after just starting it and learning the first part, is because they really don't want to put in the effort to keep pushing themselves. They get tired or they allow themselves to get bored. Then they convince themselves that they were never good in the first place, not realizing that they need to keep working on it to get better.

As for the conclusion, I completely agree with #23 edevine. Offering monetary rewards is not the answer, as it makes the child look for the quick fix to a solution. It's not teaching them to actually learn a subject it is teaching them to pass a test. There are vast differences between the two. And at the heart of the matter it is bribery.

Kate

Carrie- You guys joining in on such a noble cause.... Just a testament to how much you rock!

Great article and equally interesting posts in response. I am curious about one aspect of expertise: the lack of transference to another endeavor. Chess grandmasters were reported not to be particularly adept at other mental challenges. I think we all instinctively recognize this statement to be true; witness Michael Jordan's inability to hit a curve ball. But is the lack of transference due to the single minded effortful study necessary to accumulate the vast storehouse of data necessary for expertise? In addition to effortful study, I think it bears mentioning that expertise requires a young mind. I seriously doubt that Judit Polgar could now commence to study the piano and win the Van Cliburn competition in 10 years or so. Her neronal connections are too deeply grooved for chess, chess and more chess to switch tracks to piano, just like Michael Jordan's hand-eye cooridination was too deeply conditioned to basketball to transfer to baseball. The issue becomes more interesting because Coach's article "Why Fitness" argues that fitness creates a transference effect, and that by overcoming fitness challenges we can teach ourselves to overcome other challenges in life. Physical fitness leads to mental fitness. I think this is true for all of us. But let's be clear: if i play chess for 10 years, I won't beat judit Polgar, nor if I do nothing but CF WODs will I become Greg Amudsen or Josh Everett. But I'm happy to achieve what I can both physically,mentally and spiritually. Thanks, Coach and Lauren!

No question that being expert in anything requires a great deal of repetition and concentration, but I still believe in talent. I have seen it to often in myself and others to discount it. I remember in my spanish classes some kids would be spending hours trying to memorize vocabulary, writing out note cards and such, and I could look at a word once and remember it. Of course, I later decided that I should take advantage of my talent and devote several hours a day to studying languages. The talent would have been meaningless without passion and persistence. But it is still there. You have to put in the thousands of hours of concentrated effort to be good at anything, but some people get more out of a certain amount of time spent than others.

Another example is I have seen some people learn how to squat well in seconds, and others in months.

My comment considers something I heard when I was a small boy, the same something that I still perform to this day as well as advising my students to do so: mentally envisioning yourself performing or participating in or at whatever task you are trying to learn or excel in, during quiet times.

I was wondering how many hours of "practice" this equates to.

Russ

I agree...but to those who say perfect practice makes perfect, well, this can at times be a hinderance.

I also discovered I had a talent for language. Other students would get frustrated trying to communicate or ad-lib dialogues, mostly because they were stuck in the conventions of English grammar, and tried to be perfect.

Thus, they were stuck in a downward spiral of non-communication, increasing frustration, etc., all from trying to be perfect.

I, and another classmate, really didn't care. The goal (for us) was communication, not to become Spanish scholars. Thus, if we made mistakes, we moved on....BUT made note of what the mistakes were and corrected them for the NEXT time.

I am very new to Oly lifts. When I took an intro class at Crossfit Southwest (THANKS KEN!!), he showed us the different lifts. Then we did them (in a progression).

Learning the clean was interesting. However, even if I realized I was doing something wrong during it, I didn't stop. I moved on, finished the lift, then had Ken advise what the issues were so that the next time I tried, I could correct it (hopefully).

So, in my opinion, it's not just "perfect practice" that counts, but also putting it into the proper context of one's goals.

We had a great time at the 'Big Climb'! It was awesome to see all the CrossFitter's wearing CF t-shirts.
Thanks Carrie for bringing the event to our attention.
CF'ers posted great times, to include Mt Baker CrossFit Trainer Kim Knaap. The 40-something firebreather posted a time of 11:28, 3rd out of 206 in Masters Women, and 12th out of 729 females.

Thanks to everyone who participated!

Kate, I agree with you in the abstract that parents should not bribe their kids to get good grades, and your kids thankfully have a strong nurturing household within which to thrive. But what of kids who come from a less healthy home or even one where there is no hands on parental oversight due to divorce or two income earners? We do live in a society in which achievement is rewarded financially, and if that's what it takes, so be it. BTW, I made my kids read an hour a day during weekends and vacations, but I don't have any budding T.S. Eliots on my hands!

Rest Day -

Took me a full 24 hours to complete this one.. he he he

Pup, I think there's a difference between genius and expertise, though they often occur in the same person. Genius seems to have to do with the ability to think, especially unconventional thinking, and with the ability to learn. Expertise seems to be more about what you HAVE learned, whether it was easy or hard for you to do.

I think the article is talking more about the latter than the former. An expert in a certain field acquires a sort of intuitive understanding, so that just by looking at a situation briefly his or her mind is able to take in all the important details and home in on the solution to the problem. The expert is so skilled in his area of expertise that it's like a reflex to him. He hardly has to think at all in order to know the right thing to do.

A genius on the other hand seems to work by inspiration. As a result his solutions are often odd, surprising - not the sort of thing that an expert would have come up with. They may or may not work, if the genius is working outside his area of experience. His main advantages are that he can acquire expertise quickly (although not necessarily in all areas - genius can be focused), and his flashes of inspiration coupled with experience can make him truly formidable.

Not all experts are geniuses, and not all geniuses are experts. The rare few who are both are the ones who often make history.

I agree, by the way, that practice is the key, no matter how smart you are. Only when your abilities in a field become reflex can you make the most of your native talent for that field. I read someone writing about golf once, and he wrote that there are three types of strokes. There is the poor stroke, when the student is still learning to hit the ball and hasn't learned to hit it well. There is the good stroke, which comes when the student has learned the basics and is able to apply them deliberately if he focuses. And there is the perfect stroke, which comes when he no longer has to think about his stroke at all.

As one of the eastside climbers, I had a great time and I'd like to thank Carrie, Mike and esp. "Captain" James Duggins for the time they spent organizing our crew's effort. It was great to see all of the crossfit brothers and sisters out there before and after the climb.

-- Andrew #15: Where do you live? Definitely join us next year! In fact, if you can, come work out with us in the meantime. Schedule and info at www.crossfiteastside.com. Or e-mail us at getfitATcrossfiteastsideDOTcom.

-- As Alasdair (#21) points out, the reason for this whole stairclimbing madness is to raise funds for leukemia & lymphoma research. We’re still collecting donations until April 6. If anyone is so inspired, you can contribute online at www.active.com/donate/2007bigclimb/CFES. (And, Alasdair, good on you, man, for keeping up the CFing despite the disease. Glad to hear that you’re well into remission. I teach an ongoing CF class for cancer-survivor women, and, dang, they work hard.)

-- Team rankings have been calculated (based on the times of top 3 finishers on each team). The places, out of 132 teams in the race division:

4th - Rainier CrossFit
top time: Jeremiah Ingersoll 9:38.10

16th - CrossFit Eastside
top time: Irena Netik 10:57.35 (1:15 faster than last year’s time)

31st - Mt. Baker CrossFit
top time: Kim Knapp 11:27.30

A very interesting article. Thanks.

I am reminded of a quote I recently heard somewhere: "We fail at the limits of our experience."

Good comment #9. Does passion/empathy occur with repeated success & practice?

Thanks for the links #11.

Whoops, I meant: "good comment #8"

of course, no offense to #9...

I am not as eloquent or as knowledgeable as anyone posting comments today, but I do have some input.
I have raised two children as a single parent into adulthood. Just when I think I have all of the answers, I realize I know nothing.
What I do believe is that kids are born with certain attributes and talents. We, as parents, of course want to nurture those traits. However, it ultimately is up to the individual to realize whatever is inside of them.
Some people have the ability, but not the drive. Some people have the drive, but not the ability.
If anyone out there has young kids, don't make the mistake of pushing either. Let them find their own way and always let them know that you are there for them!!

And I meant "passion/APATHY" not "empathy."

If anyone cares or relates...

Valerie #45:

Every parent should familiarize themself with the Todd Marinovich story. (Google)

Thanks CraigH I am a computer idiot...how do I find the Todd Marinovich story? (Google means nothing to me...sorry)

#38 John-
My parents were divorced when I was 3 and my mother was/is a neglectful alcoholic. We weren't poor, but like most alcoholic households money wasn't managed well. I still don't think that monetary rewards would have been an incentive for me personally, to get better grades.

For me, the incentive would have been if someone cared enough to tell me how important education in your early years is. I know, that sounds like a cop out and I am passing the blame. I'm not passing the blame, I take complete responsibility for my low grades. It wasn't that I wasn't smart enough, I just didn't completely understand the long term value. Some of my friends came from the same background, but found a different answer in education, and that was through education they could get out of where they were. The determiner in their stories compared to mine is that they all had someone, a grandparent, teacher, that cared and encouraged. I got out of where I was by being determined to not be like that. Negative reinforcement like the Russian coaches, right? :-)

I think that the extra $20 that they were offering kids to excel at tests should be given to teachers as incentive to keep them teaching our kids. I have heard lately of many teachers giving up the profession because it doesn't pay enough. That is disappointing to me. We have always been mostly fortunate in N's education and her teachers. L has gone to the same schools as her and in elementary school we didn't have such good luck. In 5th grade we took him out of the system and I home schooled him for the year. He was so far behind because of the poor teaching that he had in 4th grade I had to catch him way up. We are fortunate that we had that option. Now it turns out that N needs help with her grammar, so I am brushing off my teachers hat and tutoring her!

By the way, I was disappointed for you that your flight was canceled because of weather, for your trip to Raleigh. You were really looking forward to it, it seems.

Kate

ValerieS-

You made a good point about not pushing your kids, very important to not overload them with activities or your own ambitions.

To find the story that Craig was talking about- Type Todd Marinovich into the Google search page and his story will come up.

Kate

Hey just starting out on Crossfit. Question, so the workout that comes up WOD in the middle of the page on crossfit.com that's the workout? that's all? And how is it free? Don't people have to pay for it? or is that just part of it? or what?

Kate #49

You touch me every time you post! You are definetely an incredible individual.
My daughter is a student teacher right now and already questioning her profession choice!!! All she wants to do is make a difference in someone's life, but because of all of the bulls**t, she realizes that may not be possible.
I remember the day when teachers had the freedom to make that difference!

Rob #51 -

The WOD is published daily on a 3 days on, 1 day rest schedule. Do a good warmup and the WOD and you're practicing Crossfit.

Some keys to starting out:
The WODs are written for the fittest athletes training with the methodology. Most people beginning will need to scale and adjust the workouts to their abilities.

Even if you're already very fit, you should make a conscious effort to start slow. These workouts have an incredible impact on the body, and there have been cases of fit people overexerting themselves when they start up. Search the message boards for "rhabdo" for more info.

Be sure to read the information on What is Fitness and Crossfit Foundations found on this page: http://www.crossfit.com/cf-info/what-crossfit.html
There's also a message board specifically for people who are starting Crossfit, and I know from personal experience that this community is eager to welcome and encourage new people.

Workouts and all the other resources (videos, slideshows, message boards, some articles, etc) on this site are free. If you find value in what's offered, you'll probably also find value in buying the Crossfit Journal (or any of the other items offered in the store).

Does anyone know where I can buy elastic bands for assisted pull-ups? Thanks.

Eric #52

Thanks for the reply. I was just curious how CROSSFIT would make money if they gave all the workout out for free. It just seemed odd to me and I wanted all of the workout to do. These workouts seem short at times, like the 4x400m run. That's only a mile of running? how is that a long enough workout?

-Rob

sweet APFT today on my damn rest day....bah

Rob (#55),

As suggested, read "What is Fitness". It will explain Crossfit's rationale for relatively short, intense (emphasis on intense) workouts. Speaking for myself, by the start of the fourth 400m interval, having finished 3 400 sprints, I can barely stand.

Rob,

The money is mostly made through subscriptions to the CrossFit Journal, and seminars, although if they could bankroll it, I'd hazard a guess the Glassman's--the ones who run the site--would pay to do this.

4x400 is plenty if you hit it hard. A truism with these workouts is you can always make it hurt as much as you want. If you truly go 100% on each of these runs, you will be mentally and emotionally exhausted. People say "give it 110%", but rarely understand this is only possible because what they think is 100% is actually closer to 50%.

Warm up, then run 4 400's, each one like your very life and that of your family depended on it, and you will see what I mean.

CrossFit always privileges intensity over duration. Read around some more. There's plenty of stuff.

#55
Rob... if you haven't yet, look at the past WOD's and the 'girls' under FAQ's. 10K's, sprints and such are there to allow recovery from some tough workouts. Plus it adds variety and forces moderate distance and speed work. These workouts are tough.. if you can follow them. Scale to start and practice strict form.

. . .IF you're already in decent condition. Consult your doctor prior to beginnning any new fitness program. This does little, since most doctors are ignorant unless they work out themselves, but it should help me in court if you keel over. Please don't keel over, though.

Cheers!!!

Rob:

Visit the Message Board and do a couple of searches about the topics you've asked about. Register, and after you are signed up start a thread in the "Starting" section, and ask the questions again. You'll be amazed by the responses you will get, especially since you are asking with sincerity and humility.

Crossfit goal #1 is be safe. Goal #2 is to SLOWLY work up to doing the WOD's as Rx'd. Goal #2B is to do the WOD's as Rx'd and with times/outputs comparable to the elite athletes here. At THIS point you may find it necessary to supplement the WOD. This is powerful stuff.

Welcome aboard...fasten your seatbelt.

Aww, Barry. First Marshall calls me stupid last Rest Day, and now you chime in with "ignorant". Man, so much abuse for such a nice guy...

Did Cindy today (for 1st time) since I missed it on Sunday.

12 rds, 5 pull-ups, 2 push-ups

-started jumping pull-ups on rd 10
-started "modified" push-ups on rd 10 (get to up position however I could and lower slowly)
-squats as rx'd

#54 barry

check out ironwoody.com
lots of great gear including elastic bands

Bingo,

I said MOST. If you're here, then you're alright. I have a feeling you know what I'm talking about, though.

early morning at the soccer field with my son. After drilling I ran another 400M (to try and redeem my crappy times from yesterday) 1:19 beat my best time of yesterday by 15 seconds. Of course if I wasn't trying to beat my son's time it probably wouldn't have happened.

I would agree with much of the article, but also feel there is significant difference in innate ability.

IMO - When natural ability meets the desire for excellence the results eclipse those of the person of average atributes who becomes a "made expert"!

I think the issue may be that often one with great born talent never learns to work for more, because they may have experience besting others who have worked hard but had less innate ability.

Kate #49,

You may want to check out the following link for grammar help: http://grammar.qdnow.com/ The site has podcasts for each piece of advice. It's a nice combo of new school and old school methods. A colleague of mine turned me on to the site. I currently use a different grammar approach, but might implement this next year. Hope it helps.

down with flu
me, and the two kids too
and with me only back
its really hard to hack

8 mins to the top, cool

#49, Kate,

"I have heard lately of many teachers giving up the profession because it doesn't pay enough."

Kate, I had heard the same thing, and therfore found the following article quite informative.

http://www.opinionjournal.com/editorial/feature.html?id=110009612

Man, I am terrible at running

4 1/4 Runs with 2 minutes rest between

1:30
1:36
1:50
1:53

Note- I am not a very good runner at all. Legs still sore after previous workout. Also, down 1% bodfat since last week. YAY CROSSFIT!

Hari,
My wife is a teacher, and a damn good one. She has a degree (obviously) and makes several thousand less per year than me. I am a Sailor with no degree in a not too technical job. She works six days a week frequently past her contracted hours. Parent teacher conferences etc. are never during her scheduled working hours. She is required to stay licenced and current similar to the PhD Psychologists I work with. She starts work every summer about three weeks before school starts and works a week or so after it ends. Her colleagues all work similar amounts. Many of them have masters degrees and they all work for mid 30-mid 40K per year. I'm not a bleeding heart but spare me the teachers are overpaid drivel. I understand frustration with the educational system and the NEA but still,teachers are vital to the economic success of any country and as such they should be well compensated and they are not. I respect what your intentions were with the article,it's just not supported by the facts and my experience..

That tower looks pretty intimidating!

Took yesterday off, did the 400s today instead.

1:23
1:23
1:29
1:28

Legs were still tired from a 3 hour Ultimate Frisbee session on Friday and a day of hiking and climbing on Saturday. Gonna try for all under 1:20 next time.

Everyone, check out what I found on yahoo. We all have been talking about the movie "300". It is now on yahoo. CrossFit is taking over!!
http://buzz.yahoo.com/buzzlog/66861/the-killer-workout

Went to the Yahoo site... Couldn't help myself... posted the following as to how the yummy men in 300 got so yummy:

"It's Crossfit (www.crossfit.com... its the workout brilliantly crafted by Coach Greg Glassman) as adapted by Mark Twight at www.gymjones.com. They ate The Zone.

Yes, they have outstanding bodies. Yes, they're real. Yes, our US military works out like that and yes, they really do look like that. And, they're wicked strong and fast. And, you should see the women. Hot isn't the word for them.

You do NOT have to be a fat guy all your life. You do not have to use steroids to get fit. You just have to have integrity, dedication and be willing to work for it.

I know of what I speak. I am one of them and I look like them. There are thousands of us all over the world. Get yourself to www.crossfit.com and become one of us. It's free. Costs not a penny. Just your own sweat and effort."

Hopefully we'll get so many hits it shuts down the site and certs will be popping up everywhere!

And, today I snuck in a repeat of a 10 minute Cindy. I had my coach Tony Young count for me and act as witness. I hit 10 rounds, 5 pullups and 2 pushups in 10 min. I just knew that I didn't get an accurate count at the cert... It was silly competitive of me, but umm... I am, in fact, silly competitive.

And, finally, I MISS YOU GUYS FROM THE CERT. It was an awesome experience and I owe such a debt of gratitude.

xoxoxox,
Karen

did Gymjones "300" workout for the first time just cause this crossfit thing is awesome.

Time: 35 min and I didn't barf

# 52 ValerieS- That was sweet what you wrote. :)

#67 edevine- Thanks for the link. N was happy to look at it and it will help suppliment the books we have.

#69 Hari- Thanks for the article link. It was a good different perspective. I think that it all comes down to which part of the country you live in.

Kate

Please stop talking about the movie 300. The film was retouched to the point where it almost looks like a video game. They could have had huge beer guts and air brushed a six pack on them. All the training is nothing but a publicity stunt.

Mark Twight ripped off crossfit and gave and gave crossfit no credit. Please don't support him or his page.

Kate, thanks for your response. I, too, grew up in an alcoholic household. Maybe Alateen is a precursor to CrossFit. What i find truly amazing and, yes, even inspirational, is that a mother who says she wasn't an academic star, homeschooled her child. That, in my book, is the equivilent of a sub-3 minute Fran, any day, any time. BTW, I'll get over the curveball from the weather gods; I'm going to go to jupiter in July. Hurricanes, stay away!

#79 John-
Maybe it is!!

I'll throw a big party here in July to distract the weather gods from you down there. Anyway, whats a little wind or trees getting uprooted?

Kate

I was about Two or three Crossfits behind so I decided to do a Painstorm... Holy Crap

10-9-8-7-6-5-4-3-2-1
of
Manmakers* (25lb dumbbells in each arm)
knees to elbows
Turkish get ups* (25lb, one get up on each arm equals one get up)

*a Manmaker : start with a dumbbell in each hand, with the weights fully extended above your head, squat down and place the dumbbells on the ground, do a sprawl out, do a push up, then in an extended push up position, and (without twisting your torso) pull one dumbbell at a time to your chest like a row( if you spread your feet out a little it will give you more stability), now bring your feet back to the weights and do a clean, then you go back to your starting position by doing a push press. vomit swallow and repeat.

* a Turkish getup : start with a dumbbell fully extended straight up above your head (don't lock your arm) keep the dumbbell straight up above your head as best as possible while you lay down and then stand back up one rep on each arm (a total of two getup's) is = to one rep unless otherwise noted.

7:03 to 7:58 was my time 55 min

The article dealt with expertise in the intellectual sense but did not address physical struggle or emotional overload in it's development.

Playing chess is an excellent hobby (or living), but what can it tell us about survival and domination if there were real weapons and dying is a very real option.

On being an expert:

What does mental practice under intense physical and emotional duress produce?

Is the time-line or product different than otherwise?

Fear and pain are the foremost of teachers if you chose to learn their lessons.

GOOD JUDGEMENT COMES FROM EXPERIENCE...
EXPERIENCE COMES FROM POOR JUDGEMENT

Suggestion: Try SUDUKO right after Linda.

I greatly enjoyed the article the Coach posted. I took the following points from the article:

Expertise/skill comes with striving for a goal just beyond your ability

Success builds on successs

Enormous Effort is required to become an expert

The 10-year rule. No matter the subject, it takes 10 years to become an expert.

It seems self-evident that people who participate in CrossFit would nod their heads in agreement with these observations. However, the 10-year rule raises an interesting question:

As I recall in reading the NY Times Dec 2005 Article on CrossFit, CrossFit only began in 2001. According to the 10-year rule there are no "experts" in CrossFit at this time, inspite of some of the extrodinary athleticism of some of the CrossFitters. This suggests that the upper limits of the multiply-talented general athlete, as trained by CrossFit, won't be known for another four years.

as many rounds as you can complete in 20 minutes of:

200m run
5 deadlifts
5 cleans
5 pushpress

(load of 95#)

12rounds

rest then

grip strength

3 rounds:

10 tire flips
15 sledge hammer (each hand)
farmers walk
1 rope climb

The 10 year rule doesn't apply to physical activity. You can become an "expert" skier in 2 seasons if you ski often enough. what's "an expert" anyway? It's too subjective a word to make a statement such as it takes 10 years to become an expert.

Article was really nothing but garbage in/garbage out.

Charlie,

Although there may be no written-in-stone rule regarding the development of expertise, I don't think you can dismiss the entire concept that easily.

No, you can't become an expert skier in 2 seasons. Yes, expertise can be pretty well defined in a specific field, even a sport. You need only look at the sum of knowledge and skills (intellectual or physical) required in a particular activity and determine whether you master them or not. The final assessment will not be entirely subjective.

The "ten year rule" doesn't mean much on its own, but the ideas behind it can be interesting.

Bingo - You must have misunderstood me - I never called you stupid. You misread my post if you thought that. I just don't have an answer for you regarding the politicization of the issue as it's mostly irrelevant to me. However, I did try to give you my best guess as to where the problem was originating, and I was in no way directing that towards you. Sorry for the confusion.

Joey - I'm still waiting on that answer (or anyone else for that matter), take your time. I didn't realize it was such a tough question!

Charlie,

We're increasingly plagued by trolls. They're devouring precious resources and dulling the quality of our interaction.

Whether an actual or near-troll, the effect is similar and their telltale is a lack of grace, mean spirit, fake email address, and discord in theme, manner, and topic.

We're going to start removing posts for even mildly bad manners, lack of decorum, failure to contribute to collegiality, fake email addresses, or any conduct at odds with a strong, close, and trusting community.

Comments as seemingly innocuous as your "garbage in/garbage out" contribution similarly lacking substance, thought, or a serious desire to share, will meet the threshold for post removal and IP banning.

This is the first of several planned steps to support this great community. We're going to start by deliberately thinning our ranks.

I like the holographic conception of mental processing, which in effect states that our brains not only tend to create patterns, but that the patterns themselves need not be limited to the specific, obvious, psychologically measurable stimulus, nor--for that matter--to any one part of the brain. There are limits to that, of course, but broadly speaking it offers interesting possibilities for conceptualizing how we learn.

This type of conceptualization should itself be an area of interest of itself. How do we learn how we learn? How do we master the process of mastery?

I went through a phase of interest in a field--rather set of techniques--called Neurolinguistic Programming about 8 years ago. Read up on it a bunch. Read all the primary Grinder/Bandler texts.

Their basic presupposition is that the brain is in effect a complex informational processing machine, and that if you can decipher the syntax of how "experts" in one field or another process their experience, then you can copy them, mechanically, and achieve quickly the same results.

The conclusion I reached is that it may work in some cases, but by and large you just have to do the work, and there are no short cuts.

The primary premise of theirs that I dispute, based on my own experience, is that sense modalities predominate sequentially. That you see something, feel something, then do something, for example.

But I would hazard a guess a lot of these chess masters, when they assess "chunks", have feelings about them, assign textures to them, possibly hear music in some cases, and maybe even smell things. This tendency is called synaesthasia, and relates to what I consider to be holographic imprinting of materials.

In my view, mastering something, anything, requires the use of your entire self, of all the sensory and perceptual faculties you have. It is this talent that is exaggerated in "geniuses", and absent in the ordinary. It is a capacity to open your entire perceptual faculty, everything you have, and receive intact the entire result.

I well remember the epic match between Kasparaov and Karpov, with Kasparaov painted in effect as one of the Three Musketeers--dashing, aggressive, with Panache!!--and Karpov a dull Stalinistic functionary. I remember thinking: how on earth can Chess have personality? It's a game where you move these things around in complex patterns, and eventually one of them knocks over his king 15 moves before the end, for reasons us normal people can't grasp.

Yet, this makes perfect sense if you consider that the Masters use every part of their self in their efforts, their strains. Doing this is risky, as being fully open you are fully vulnerable. More than one Chess Prodigy has gone the Bobby Fischer route of de facto social incapacitation.

If you can pull it off, though, you get to see things undreamt of by the more timid.

#71, Bob,

"My wife is a teacher, and a damn good one."

If it were up to me, teachers like your wife would make significantly more, and teachers who get by doing the minimum would make less. But it's not up to me. It's up to the teachers' unions. As a result, your wife and teachers like her are underpaid, while others in her profession are overpaid.

as many rounds as you can complete in 20 minutes of:

200m run
5 snatch grip deadlifts
5 hang power snatch
5 overhead squats

(load of 95#)

9 rounds

rest then

3 rounds:

10 tire flips
15 sledge hammer (each hand)
farmers walk (1.5 pood)
1 rope climb (no feet)

Interesting post, Coach.

I was going to put something on the message board about the explosion of CrossFit and the seeming flight of some of the "old guard" from the rest day comments due to frustratoions with the "masses". It seems you have preempted that thread - or maybe provided some fuel.

i know today was a rest day but i had to try a workout that a friend told me to do

21 thusters 95lbs
21 pull ups
1000 meter rows
15 thusters 95lbs
15 pull ups
1000 meter row
9 thustres 95lbs
9 pull ups
1000 meter rows

all done for time:
15:48 i was spent

#90 - Thanks Barry, now I know why people call me Rain Man.

Interesting article. The "chunking theory" of memory, and the related derivation of structures or templates that can be manipulated for thinking and problem solving is similar to a building-block manner of packaging and manipulating knowledge that I thought of many years ago.

I had intended to direct my studies toward Psychology and related Cognitive Development fields in order to better develop my ideas about learning and problem solving, seeing the possibility of a new paradigm in education that would fundamentally alter how people learn and think: essentially boot-strapping mankind's collective mental prowess in a manner similar to what happened with the printing press and the widespread teaching of reading and writing.

Unfortunately for mankind, I bought an expensive sports car and got into recreational drug use. In order to make the car payments and support my drug habits, I remained in Computer Programming, where I've spent the last two decades writing frivolous computer code.

Marshall, here ya go.

Reducing dependancy on foriegn oil??
Are you serious? Everytime the anyone on the right suggest domestic drilling it is the left enviromental/global warming crowd that shuts it down through fear tactics.

Progressing through newer technology???
Are you serious? No one stiffles technology more than "goody two shoes" libs that do everything they can to stifle the "cogs of industry" through leftist propaganda and regulation.

Minimizing Pollution?? Are you serious? Like the former VP zooming all over the planet between festivals and mansions in a private jet??

Where is the good in the Right-Wing movement?

-Continued vigilance towards violent despotic governments and movemnents world-wide.

-Not selling out our countrymen for political points by denying the military needed reinforcements in a combat zone.

-Fighting the on-going soft biggotry by liberals propigating that people of color and females can not succeed on their own merits without "Government" help.

-Fighting to stop the breakdown of the primary education system that consistantly lowers academic standards in order to produce evermore government entitlement recipiants.

-Demanding that the traditional family is a viable unit through acknowling the importance of the unborn, the too old, and gender roles. Further promoting that this is generally a more stable and productive home for the development of children into good citizens/adults.

-Fighting the undermining of higher education through the left's systematic abuse of "free speech" and intimidation on Campus through political correctness.

-Promoting the safety of fellow citizens through fighting against arrant gun-control regulations that punish the law abiding and reward the criminal.

-Developing the spirit of their country-men by keeping the government from offering hand-outs without necessity, only to buy votes and keep the down-trodden and lazy under the government thumb.

-Exposing and isolating corrupt "movement" leaders, such as a the murderous Che, which is being used by the left to convince youth that being beligerant is "hip".

-Focusing on the importance of National Security. Unlike the liberals, who feel justified in revealing nation security secrets in the NYT and endless allegations/lawsuits against the people defending this country and any tools that might be useful, because they don't like the party in charge of the executive branch.

-Not undermining the Armed Forces by tirelessly trying to make service-members victims, as the left does (when they are not not burning effegies of them), rather promoting the military as a just cause and careerfield.

-Limiting the corruption our democracy by denying voting rights to illegal immigrants and convicted felons.

-Believing and promoting that America is a beacon of hope and good, not mocking our right to protest by burning our flag, spitting on our heroes, and vandalizing our monuments like the left continues to do.

-Teaching children not to celebrate debaucherous behavior such as the acceptance of pornography, Hollywood worship, and recreational drug use.

-Forcing schoolbaords through referendum to reconsider leftist policies that develop disrespectful youth who use those left-wing policies to intimidate teachers, school adminstrators, bus drivers and security personnel.

-Standing up for private property rights against leftists who want to confescate private property to create a higher tax base.

-Beleiving that Patriotism is not just the view of "ignorant Rednecks" from "Fly-Over" country, rather a by-product of love for one's country and the Liberty America guarantees.

-Correcting liberal physical education programs in our schools that discourage competition, results and excellence.

There is a good start Marsha.