May 3, 2007
Elements of Glute-Ham Developer Sit-ups - video [wmv] [mov]
A Loser's History, Christopher Hitchens, Slate.com
Post thoughts to comments.
Posted by lauren at May 3, 2007 7:57 PM
This is a stupid question....even though I am fairly computer savy, I can never get the whole frame of the "picture of the day" when I hit "enlarge image." It blows it up and always loses the right side and bottom/right corner. There is no way that I know of to re-size it on my computer. Can anyone help? There are some pictures that are just plain cool and other that I would like to see foot/hand positions, etc. that get cut out of frame.
Right click and open in a new tab or window.
What an outstanding video!
Thanks for another awesome video full of great information!
Great video on the GHD. You always get your point accross Coach.
Ahhh rest day...how nice.
Just a quick question:
On any of the squats that are a2a, my butt always dips in as I get really low. I know this is a problem, and I've seen the videos about what/what not to do, and I'm sure that it's due to lack of flexibility. But what do I do to fix this? Are there specific stretches I should do, or will it go away the more I do it?
Any help is much appreciated!
DredLocked (#6) I am also inflexible and stretching has never yielded much results for me. However, a conscious effort to keep a good lumbar arch as long and as deep as I can has really helped. As much as we do squats, cleans, and dead lifts there is ample opportunity to work on it. Don't go too heavy until you get to an exceptable level and don't except bad form just because it is more comfortable.
I'd like to see a video on muscle ups. I can't seem to get it going. That move from the pullup to the dip part is hard to get through!
In foreign policy it is tempting to focus on what you can see, that is to focus on figures such as the President, the Secretary of State, the director of the CIA, etc. The tendency is to concentrate on that elite level of analysis since the information related to it is much more prevalent in the media. However, the problems with the CIA go a lot deeper than any decision that Tenet ever made. Bureaucracies being bureaucracies, he had only a limited amount of ability to enact serious change despite his leadership, especially prior to 9/11 when there was not the same recognized need to do something, since no crisis had occurred yet. Tenet is not the main factor responsible for the CIA's absurd lack of human intelligence. The CIA has pretty much always been this incompetent. See the CIA's Musadeq coup in Iran in the early 50's, the Bay of Pigs fiasco, the hostage rescue attempt in Iran in 79, the CIA's inability to anticipate the Iranian revolution, or the lack of any human resources in Afghanistan in the 90's while the Taliban and Al Qaeda were gaining strength there. The trend of the CIA making big mistakes because it doesn't have enough case officers in the right places with the language skills and training to get the information we need is not new.
I have met Tenet before and listened to him speak and he is by no means a stupid man. I think that Hitchen's personal attack style is excessive and unnecessary, and it detracts from his more important points, which I agree with. You can say that somebody did a bad job or that his book is tainted by his own perspective and personal interests(how surprising!), without going so far as to call him a loser.
Something interesting about the Tenet book is that it does confirm that there was very strong evidence for an Iraq-Al Qaeda relationship. See: http://www.weeklystandard.com/Content/Public/Articles/000/000/013/596texms.asp
You don't have to like weekly standard to appreciate that link; it quotes Tenet's book directly so you can see what he actually said.
I don't think there can be much doubt that Saddam Hussein deserved to go, or that ousting him was a legitimate decision to make. He was an evil, genocidal, tyrant. However, being that the U.S. has a finite amount of military might and money to fund it with, not all legitimate decisions are necessarily the right ones. We can't overthrow all murderous tyrants by ourselves at once so we have to pick and choose based on what makes the most sense for our national interest at the time. It will take much more time before we have enough information to confidently evaluate whether the consequences of entering and occupying Iraq outweighed the consequences of leaving it alone and therefore using that time and energy to focus on other problems such as stabilizing Afghanistan, destroying Al Qaeda's core leadership, regime change in Sudan, containing or possibly attacking Iran, etc. As of right now I am not convinced either way, and it is impossible to know for sure what would have happened had we made a different decision.
It's true. Many said the biceps won't be trained on 1.5 bw deadlift. They were wrong.
Ok, so having watched the daily videos now for the past month or so, I'm getting a feel for who the "regulars" are.
But, who are they?
Are these the people who run or are employed by Crossfit? Just devoted fans? Both? Or should they retain their anonymous mystique?
Woo I'm glad of the rest day too. So last night's routine was just over 8 minutes for me, but my whole body feels trashed!
Great video, Coach. There's always so much more to a movement than you first think. Oh, for a GHD of my own.
#7 Dredlocked ... try actively engaging your hip flexors on the way down, ie use your hip flexors to "pull" you down rather than letting gravity just drop you to the bottom.
I have a theory that the tuck under occurs when there is poor motor control of your hip flexors on the descend resulting the glutes/hammies pulling the pelvis under when they start to engage at the bottom of the squat (because the anterior pelvis is not stable). I know that this is often discussed as a flexibility issue but that does not match what I am seeing in the field, ie individuals with superior flexibility that still "butt wink". My belief is that poor flexibility often coincides with poor motor control and therefore the flexibility issue becomes a red herring. I contend that this is why improvements in flexibility don't necessarily get rid of the rollunder. I cant substantiate my theory yet with anything other than anecdotal data but I am seeing good results with clients when I get them to activate hip flexors correctly.
Imagine that you were squatting in zero gravity ... how would your get your butt to the ground? Try thinking zero gravity when you squat, actively contract those hip flexors on the way down and see what happens to your tuck under. Give it a go you have nothing to lose.
That was an awesome video!!! ... I think each affiliate should be issued with their very own Nicole:-)
Anyone in the Harrisburg PA area looking for a place to do crossfit, get a hold of me. Great vid by the way. Took me just under 8 min yesterday.
I can't believe Nicole stuck her tongue out at me like that... I don't know if I should be insulted or turned on!
Geez. I think we've meet the requisite number of creepy comments about the girls in the videos for today. And for the next few days.
Give it a break guys and keep it in your pants.
Here's a link to a story about what Tenet's former minions have to say about his role in the Iraq decision.
Its funny how so many of the players in the war decision are now trying to downplay their role in it. Its like they have given up on trying to convince people they made the right decision. If the results had been better these same people would be taking the credit. Why is incompetent preferable to wrong? (assuming that it was even wrong) I would much rather be subjectively wrong than objectively incompetent. Maybe that is why I'll never be a Washington bigwig.
Great video, as usual.
I like the theory and I also like the "squatting in zero gravity" cue.
one thing that has helped me in getting deeper while keeping my back in good alignent has been doing OHS with a 45 lb. bar, sitting in the bottom position for about 10 sec.and activly pulling myself to the ground and pushing my knees out. do this during the last round of the CFWU after you are a bit warmed up. it is one of the best stretches for me.
#1 Brian- If you look at the bottom right-hand corner of the enlarged picture you will see a 100% with a drop-down menu. Just click there and you will be able to resize the image;)
This video would've been nice to see yesterday...great detail!
due to the intensity of yesterday's workout, i started to lose form on the deadlifts towards the end, and combined with the GH situps my lower back is in pain. any cure so i can do Fight Gone Bad friday?
Yesterday's workout was extremely potent. I used a lat pulldown machine with a ball and 175lb Deadlift's and by the time I got home and got out of the car I was limping like an old man. Today it hurts to be alive. I'm glad it's rest day!
This video was amazing! The detail was fantastic.
Thanks for the good coaching on the GHD sit-up today.
Being one day behind and having just finished yesterdays WOD I am truly thankful for a rest day. I am dead!
Thanks for the video.
That is a tough move to understand what is right and wrong.
I think I understand better.
Comment #13, I was wondering about that also, who are the people that they film in these videos?
And yes, thank good for a rest day, my whole body is trashed. Gives me the oppertunity to have the skin grow back on my hands.
Before 9/11 who would have thought that someone was going to fly a plane into a building? Tenet isn't incompetent, he's human. He just isn't doing a very good job of explaining himself.
I have been trying to catch up on the CF Journals so I haven't had a chance to read to today's article yet.
I had to make up yesterday's WO today. I was at a new cadiologist yesterday for more testing trying to figure out if they can fix my heart issue or what. One thing that was touched on was, I am overweight and had to listen to a lecture about that and exercise. I tried to explain the exercising that I do and he seemed to think that it wasn't enough, because he told me to do more. I just smiled and nodded my head in the appropriate places. Granted, I have been slack in the past few months about eating properly, so my weight loss has stagnated. Time to get tough with myself in that area again.
There has been a lot of thoughts that has been running through my head as of late. I know many women that go for the quick fix to change their appearances. Mostly, they go in for enhancement surgery. They don't exercise and they complain about how they look. I try and explain about how they would feel so much better about themselves if they would exercise for even a small amount of time. I try and tell them about just being able to move your own body through certain exercises gives you such a feeling of satisfaction. They don't want to listen, they want that quick fix, because it's easy and working out is hard.
I think that it is simply great to read about Valerie S's weaning from the Gravitron, OPT Mommy learning to kip, Nadia's deadlift advancements, Sarah's and Erin's overall improvements, Kelly Moore's up coming compitition, Lynne's shoulder recovery, and others that I'm sorry if I forgot. Doing all of those things are HARD, definately not the quick fix, and you have to have something special inside that makes you stick with it and not quit and you can still laugh at yourself and come back the next day, ready for more.
I admire the heck out of all the CF ladies, thanks for the inspiration.
I admire the guys of CF too.
Yet another great video. I think I'm going to have to go ahead and spring for a GHD to replace my pseudo-solution of a bench and power-tower to hook my feet under.
Glad today is a rest day as a)I need one, and b) all last night and a fair chunk of today have been allocated to taking care of my youngest son's newly fractured arm (wrist and elbow).
Right back atcha. Your consistency here, your always thoughtful and considered comments, your support of our community and military, and your willingness to take the hard road as well, make you as much of an inspiration as any of the women here.
Best of luck with your health issues -
I am going to be out of town this weekend so no rest day today.
Did an old workout called "Helen".
400 Meter Run
55 pound DB swings
Three rounds for time. 12:27
CFWU x 3
#13 and #30-
Although you probably are looking for names-
The people in the video's are your sisters and brothers, uncles and aunts, sons and daughters, mothers and fathers, grandparents, cousins, nephews, neices, and next-door neighbors,
they are you and me.
Hitchens, as always, brings reasoned and poignant commentary to the current widespread revisionist history on the issue of deciding to invade Iraq.
Unfortunately, those that despise President Bush have let there hate grow to such an extent that most cannot rationally look back and analyze the issues (e.g. that President Clinton/the French/the Germans/the UK were conviced that Saddam still had WMDs) NOR bring themselves to admit that any positives have come from the invasion. (e.g. Hitchens would point out that Libya would not have given up its WMD program and the AQ Khan nuculear Kwickie-Mart therefore not halted had the invasion of Iraq not taken place).
For those who have not done so, I'd suggest reading Hitchens old essays that show with near certainty that Saddam was in fact trying to source yellow-cake from Niger.
Hitchens is a religon hater and a pompous jackass in many respects, but he is one of the few voices out there who maintains and intellectually honest position on Iraq.
I mostly lurk here to read what the wise people here write. I feel confident in making this assessment though, whatever your cardiologist finds, it's not a lack of heart that you suffer from.
Kate, Thanks for a beautiful post. I seriously doubt that a cardiologist can repair a heart that is too big, too warm. God bless you.
There's 4 minutes and 15 seconds I'll never get back.
many thanks for all your videos and instruction. However, after viewing todays video I wonder why you feel you have to disparage the exercise physiology profession. Your unfounded, blanket statements that exercise physiologists do not know what they are talking about is both belligerent and false.
I am an exercise physiologist and have never made the statements such as the ones you have insinuated. And I sincerely doubt that I am an exception. Exercise physiologists are far more educated and have a greater understanding of kinesiology and biomechanics than you give them credit for. I'm sorry if this has not been your experience.
Terrific video once more, one I will watch over and over again. Thank you.
#19 gaucoin you are sadly mistaken, Nicole was sticking her tongue out at ME
Excellent video, it answered some of the questions I had.
Had a mandatory PT spinning class today and it felt like a joke after 4 weeks of CrossFit. I am so glad I found this program, and now my wife (who is already in great shape) wants to start doing it after seeing how much I love it.
An unbiased and articulate article....
it's like anti-thought
Well I'm glad Bradford saw some humour in my comment, David thinks I'm creepy. I make one frivolous comment and now I'm all creepy, I can't win.
Coach, Nicole, Eddie, Andy, and Dave:
Always great to see you guys. Thanks for chance to train and learn from you @ Base Gagetown. We had a blast!
BTW, is there a connection between high carb, vo2max, and cycling? ;)
Great exercise & great video explanation.
Definitely something I'll train in my own workouts.
Weird my last post didn't get posted...
Good video, I liked the explanation of how it works.
Rest Day - 1hr mandatory spinning class that was CAKE thanks to CrossFit!
kate, you are awesome! you are one of the reasons i read the comments on a rest day! each day i am awed, humbled, inspired, entertained, even irritated (less often than the aforementioned) by the entire CF community! thank you so much for making it easier and easier each day to push myself!
oh, and kate -- you are in my thoughts and prayers for your health issues. good luck to you!
By Christopher Hitchens? Is this the alcoholic who wrote Mother Teresa was an "political opportunist"?
Thank you to the team behind that GHD video. Thats the best exercise video i have ever seen. Incredibly insightful
Mrader, thanks for the link
Thanks all, for the well wishes.
Thoughts on the article-
It did seem a bit like a personal attack, but then again for Tenet to say that he "felt it in his gut" about Al Qaeda being in the US is a bit of BS. Tenet shouldn't have any sort of gut feelings about it, it should be fact based one way or another for him, unless, of course, he was kept in the dark.
I agree with many of Russ Greens points in his post, really good thoughts.
I also read the article about Evian water not being "cool" any more because of the cost of importing it. It was a pretty interesting article.
Thanks Coach for the link to the magazine.
"Rest day" = ultimate frisbee w/ guys in my company. That was fun. YUUUT!
#41: That was harsh.
As for today's video; I liked the soundtrack this time much more than in the recent past.
Sore lower back, didn't want to do the deadlifts, so:
Front squats @ 65#
Airdyne bike--arms only (cal)
20" box jumps
Total score: 44
That was a beautiful post and I thank you!
There are times when I feel, "Oh dear God, I am too old for this!"
I ALWAYS look for your posts, as they are so inspiring, always positive, and a true reflection on the incredible woman you are. Keep up the good work, and the great PMA.
I hope you always realize how many lives you have touched.
Good luck with any health issues and take care and be proud!
Oh, and Gaucoin, I, for one, do not think you are creepy in the least!!!
I echo the thanks that Jodi and Anthony gave to the CF crew (Coach, Eddy, Nichole, Andy & Dave) that came up to CTC Gagetown this week. I've been waiting too long to get schooled in all the basics that I THOUGHT I knew, but was so wrong on: videos, articles and manuals only go so far. On that note, I LOVE the videos and the CFJ's, and my advice to anybody who is within a time zone or two of a non-sold-out cert (very rare these days): get thee to a certification. Pure gold, especially if you get the opportunity to watch Coach eviscerate somebody who just doesn't get it, but still has the audacity to argue their dated beliefs, ad nauseam, in front of people who know that they are hearing the real deal from Coach and his crew. Skepticism is OK, stupidity isn't.
Special thanks to the guys from the USMC who came up (to learn and observe): total pro's, willing to show us the Marine way. Semper Fi!!! Too bad you didn't get enough time to appreciate the inherent cultural value of a Timmy's double-double...
Late post, wasn't feeling too good yesterday so did wod today with the Crazy Leb!
245# 41 yo
185# 29 yo
Subbed 185# for DL
We have sunshine hee now in the not so chilly north (more like 6 weeks of bad skidooing weather)
Day Behind...ystd WOD details posted there. 13:33
I had my first experience with a real GHD at CFSD last Saturday. I mentioned to Lisa that I was only feeling it in my hams and glutes. She smiled and offered that I might feel a little bit in my abs the next day. Yah...about that...I was walking like a crab in the morning, unable to walk upright until noon! BTW, Lisa's explaination and coaching was word for word what Coach taught. Thanks again.
I met Andy and Eddie this past weekend. Andy is in the picture on today's front page. The question posted was "who are these people?" Kate nailed it on a big picture level. On a more micro level, some of these folks came to CF with elite skills and elite fitness, and then became the stuff of legends. But some just came as regular folks, fit but not outlandishly so, and became just as legendary. Perhaps they will share their stories, for the stories are theirs to share.
Kate, Bob and John at 39 and 40 had eloquent and elegant comments; I can't top them so I'll simply piggy-back on their posts. My brother-in-law is somewhat of an idiot-savant cardiologist (actually just a savant, but it's waaayyy more fun adding the idiot part!)...PM me and perhaps he and I can be of assistance.
Hey, anyone else notice that apolloswabbie posted form home on Monday?! Good to hear from you, Paul.
Kate, it should be obvious by now that you have many friends and admirers on this site, and you have earned them. Your positive, upbeat outlook is highly appreciated. Good luck with your health and keep moving. Remember what Coach says, "the magic is in the movement".
Valerie S. Too old?! Bah! The reason some of us older folks can do this is because we keep doing it. I think I've quoted coach before in that "the magic is in the movement". Keep on keepin' on!
I may be getting older but I refuse to grow up.
Great video. I have been following the thread in message board concerning profanity in the songs for the videos. I gotta wonder if Tony made today's video and whether he noticed Coach's f-bomb. Made me smile, since I gotta believe it was not an error of ommission.
The quality of the videos are great, keep up the good work. I am not offended by a video yet, for the record.
Yeah, #19 gaucoin & #44 Bradford. Nicole was sticking her tongue at you guys but smiling at us here in Hawaii (j/k). Or could it just have been Coach's use of the word 'psoas'?
Great video, one suggestion. Coach can speak but have Annie next to Nicole moving her hands around. Just our $.02.
I don't think the hubbub has been about profanity. Crossfit is clearly a robust community that can take some swearing. It was more about lyrics explicitly detailing the sexual act or being seen to objectify woman.
Wouldnt ya know it. I get a rest day and my flight has PT. No where near CF but I did take some of the guys through a few things. They were a little intrigued, so hopefully there will be a few more CrossFitters in the near future. I got bit by CrossFit!
Great post, Kate. You are absolutely right that reading people's individual stories about their struggles and successes are inspiring and motivating (yours included!). The stories behind the numbers posted and the willingness to share them are part of what make this online community so great.
Regarding taking the "easy way" versus putting in the hard work to make changes or improvements - part of what we teach in our Black belt training (a page out of Anthony Robbins) is that one way to achieve Mastery is to surround yourself with people who ask more of you than you do - and I think that in a way that is what those who inhabit this CrossFit community are constantly doing: answering the call and encouraging each other to go beyond the comfortable and familiar and into the difficult and unusual.
I also think that the things that challenge and expand your limits physically, mentally and spiritually are those that allow you to have or develop self-respect, self-discipline and self-esteem. CrossFit certainly provides daily opportunities to do that!
All the best,
Very beautiful post. I want you to know that you are one of the reasons I actually started posting my times here. I lurked and was too intimidated to post, but I always read what you had to say. You are always so welcoming, kind and eager to help the newer folks. You are an inspiration. Best wishes with your health issues.
p.s. I know exactly what you are talking about regarding people in your life looking for a 'quick fix'. I too have tried to get friends to exercise rather then just complaining and looking for the quickest fix, but they just don't want to put in the effort. It's too bad because they are missing out.
Tomorrow is my rest day. Went to the gym for some strength work. Lower back very sore from yesterdays WOD.
Back Squat: 110x5, 135x5, 135x5, 135x5, 135x5
Clean & Jerk: 65x5, 70x5, 75x5, 75x5, 75x5
BOR: 65x5, 70x7, 75x5, 75x5, 75x5
Kate, you're an inspiration, keep on keepin' on.
To those who have applauded her, you're awesome too, and one of the main reasons I'm here. Have no room for negativity in my life, and this positive, upbeat community of fitness whackos, of which I am proud to call myself a member, is one of the best things in my life. Thank you to Crossfit, the Glassmans, Eva, Nicole, Annie, Zach, Brandon, Greg, et al, for bringing it together and helping this guy get in the best shape of his life at 32. I'm a Crossfitter for life.
I don't know about you guys, but I hate rest days. I always end up going to the gym anyways because I can't stand not doing something for a whole day.
Is it just me, or is the time on the home page wrong- 2239 when by my account it is 2042. I am having a hard time waiting for the next workout!
I'm with ya. I don't like rest days that fall Mon-Thursday. I feel weird going to work at the office and not working out afterwards. If I have to go to my boring job all day, I want to reward myself with a kick ass workout afterwards. Wow, that is almost distrubing that I look at doing a CF workout as a reward for a long day at the office. haha.
First set I thought was 10 - on instant replay it was 8 reps. Darn multipart movements.
8,5,5,5,5 x 75# Power clean and Push Press
+2 make up reps not counted in the time
Last time I used 65# and did 5:53 for 30 reps.
Tenet's protest against the "slam dunk" comment is that he didn't say it about the actual case for Iraqi WMD, he said it about the *public* case for Iraqi WMD. Upon that meaningless distinction he claims to be the innocent victim of vicious smears and unfair out of context quoting by that meanie, Dick Cheney. To hear Brave Sir Tenet tell it, Cheney dishonorably "ruined" his career by the vile calumny of quoting him accurately. What a steaming, reeking pile of B.S.
It's no wonder the CIA is such a font of misjudgments and insubordination. It's former leader is a sniveling gutless weasel who rests his defense upon this asinine distinction and cries and pouts about how the VP was mean.
The important thing to George Tenet is his vanity and pride. He cares more about how the editors of the New York Times regard him than he does about winning the war. He is so appalling that it renders Bush's retention of him a significant error.
Geez, talk about lack of integrity and loyalty. He either betrayed the American People or The President or both. WMDs are just a tool to implement policy through destruction. It never mattered if Saddam had them...the point was that we were not going to wait around to find out.
Perhaps your heart is TOO BIG!!!! (physically and emotionally)
Either way, I am confident you are not going anywhere you don't want without putting up a hell of a fight, while kicking and punching the whole way.
Seems like a challenge layed at your feet. They say that you are not given a challenge you can not rise above. To be sure, you will show us all, what real courage is.
what is he piece of equipment called to do the glute situps? where can you get one for home?
OK, did these, great workout, but got a strained abdominal muscle from it. Tough break, I'm going to be down for a few, but that's what I get for not stretching my abs thoroughly before do these.
The thing about the CIA, is it's tough to figure out what they know, harder yet to figure what they should know, and quite impossible to figure out everything that could be known. The I could just as easily stand for Information, and what makes it tough to judge their performance is their successes are generally not public (quite possibly, many of their failure are likewise not public). We see what we are allowed to see, through Congressional oversight, and Executive release of information.
This means that a principle means by which we are able to deduce gaps in our knowledge is ex post facto damage assessments, as happened subsequent to 9/11.
This is just a guess, but I would hazard a guess that most of the current senior management types at the Agency came in 20 to 30 years ago, or roughly between 1977 and 1987. This was a period where we had a Democratic President (1977 through 1980), and a Democratic Congress the rest of that time, if memory serves.
As we all know, the CIA basically got put on probation in the 70's, and presumably went through something along the lines of what the military went through, post-Vietnam, which is to say we likely lost a lot of good men, and jaundiced quite a few more who nonetheless held on. The current head managers would have come up in that climate of considerable Congressional interference, and a strong need to avoid sticking their necks out. Of playing it safe.
If we add to this the fact that much of our academic world--and particularly most Area Studies Departments--have a pronounced leftist bias, we can reasonably guess that many of the folks at the CIA are ambivalent about the way the CIA used to roll, and are not particularly eager to bring the higher risk stuff back into prominence, notably human intelligence (do we just send a guy to Israeli briefings?--btw, they had a guy that was in line to become, if memory serves, the Syrian or Egyptian Defense Minister, and who toured and mapped the Golan fortifications prior to the 1967 war. Brilliant) and covert ops. Bush has no doubt given them a lot of free rein, but my guess is they are still a bit skittish.
Could be wrong.
I honestly don't know enough about Tenet to comment one way or the other, but figured I'd post my two cents.