June 28, 2007

Thursday 070628

Rest Day


Enlarge image

Girl Pull-ups, Rob Miller, CrossFit Santa Cruz - video [wmv] [mov]

"Dumbbell Lunges" - CrossFit Journal

"Do you have World Class Potential?" by Robert M. Nideffer, Ph.D. and David J. Simpson, Enhanced Performance Systems

Post thoughts to comments.

Posted by lauren at June 28, 2007 10:31 AM

i think nicole just redefined the term "weighted pullups"... lord have mercy!

Comment #1 - Posted by: havok at June 27, 2007 7:33 PM

Any crossfit'rs that workout at MCRD San Diego hit me up. I met a couple today doing the WOD but I did not catch their names. Semper Fi Mac!

Comment #2 - Posted by: mcrdsd at June 27, 2007 7:55 PM

The girl on the left of the pic got her first kip that day! Way to go!

Comment #3 - Posted by: Robin B at June 27, 2007 8:11 PM

Daaaaaaaaaaaaaaaaang! That's a great accomplishment right there! And a very good excuse to have a fine women jump on you while you do a pull-up. ;)

Comment #4 - Posted by: Kris at June 27, 2007 8:13 PM

Nice picture.
Interesting article. I would like to have that cd the writer is talking about.

Murph: 51:50

Have fun, Johan
God Bless.

Comment #5 - Posted by: Johan Nederhof/Rotterdam at June 27, 2007 8:38 PM

I have been doing crossfit type workouts (not necessarily the WOD everyday, but very similar) for the past 4 weeks, and I honestly dont feel very much fitter.

I read in a Journal that firefighters who use crossfit typically win firefighter competitions, or at least come in the top percentile. I am not so naive as to think that one month of crossfit will have me winning elite competitions. However, having read some of the testimonials, I do expect some results. I wanted to know if anyone can recommend anything that would indicate an increased overall fitness?

I am not bagging crossfit, I just want to be able to see the results in action.

Thanks very much.

Comment #6 - Posted by: Henry at June 27, 2007 8:53 PM

Command PT involved a lot of sprinting yesterday and the DOMS is kicking in now - great to have a day of rest.

What is that - a 120# weighted pullup? It's a tough job, Rob, but someone had to do it, right?

Awesome stuff. I love the smiles.

Comment #7 - Posted by: Apolloswabbie at June 27, 2007 8:55 PM

#6 - not necessarily the WOD? What does that mean? You are kind of doing CrossFit but not seeing the results?

If you kind of do a running program you kind of run better. You can half-ass anything in this world and get a half-ass result.

All or nothing man. That is how CrossFit is. Sure you may have to scale, but that is how you learn. Fitness takes a lifetime, what is the hurry?

Go read the article for today, you are proving the difference.

Comment #8 - Posted by: Angry G at June 27, 2007 9:04 PM

Well guys its about 12 hours away from our departure for Aromas, and this is probably my last check in until early next week. Look forward to meeting everyone there and good luck all!

Comment #9 - Posted by: Peter E at June 27, 2007 9:05 PM

Yay for rest. I'm new to this and had shoulder surgery a few months back. Despite still feeling weak in comparison to where I was pre-surgery my doctor just told me he's never seen strength and stability progress like mine before. Thanks Crossfit!

Comment #10 - Posted by: Clark at June 27, 2007 9:19 PM

Interesting article about world class potential. The researchers have done work to pick brains and motivations of the world class individual and section it out into a set of different optimal ideals that can be "practiced". In my experience confindence breeds success but also success breeds confidence. In my years trying to understand my own self-confidence while analyzing the utter lack of self-confidence of those around me I have never been able to figure out whether my confidence bred my success or it was the other way around. Chicken or the egg right? Does anyone else have this experience? Test taking has been a breeze for me no matter how much or how little I study due, to what I feel, is my own confidence factor entering the exam.

Either way, back to the original point. I don't think I could sit down and tell people, do this this and this and you'll be more confident/competant. My ability to concentrate has always directly hinged on my interest to the subject material. If you enjoy something, you'll pay attention. I find it amusing that some out there will pay money for software to find out what you can concentrate on. My advice would be find something you love, which means trying a lot of stuff, and then hit it full bore. Know you'll succeed because A) you love it, and B) too many people DON'T do something they love and you will be able to outlast anyone doing something they don't love.

To the guy who wanted more results, the physiology that crossfit is based on is real. Increase anaerobic enzymes, increase aerobic enzymes, increase flexibility/ROM, increase strength, stamina, power, skill. Crossfit is a paradigm to improve your physical being, not the WOD. Do things right(technique, ROM), do them with intensity (high power output), allow your body to heal and your body will supercompensate. I was in decent shape when I started and am not sure how much physical change occurred in me after one month. Mentally, I got it. I loved working again/for the first time truly. I could see WHERE I needed changes. I followed the WOD's, added a few weeks of strength work (heavy deads, squats, presses and cleans) three days a week and 3.5 months later I took six minutes off my initial WOD. I ran a two mile race with the two fastest miles I've ever ran (5:57, 6:03) and was fine 15 minutes later. I'll be competing in my first triathlon in two weeks, I'll let you know how well I do then (never swam more than 10 minutes at a time in my life, haven't owned a bike in over a decade before a few months ago, and that two-miler was my first competitive race ever). As they say, drink the Kool-Aid and see the changes.

Comment #11 - Posted by: Duvall at June 27, 2007 9:39 PM

Looking for a chest workout... Any ideas???

Comment #12 - Posted by: Jerome at June 27, 2007 9:46 PM

Work the body and the chest will grow

Comment #13 - Posted by: Duvall at June 27, 2007 10:05 PM

Just when I didn't think Rob could get any better, that is hands down the cutest/toughest pull-up in existence.

Comment #14 - Posted by: Cill at June 27, 2007 10:24 PM

#6 - I have been doing the CrossFit workouts for about a month and a half and I can see results; I have more endurance and I can finally see a little bit of my six pack.

The thing about the WOD is that you have to pull yourself hard to complete it even if it takes longer than an hour or need to adjust weight; never adjust reps or sets. For example, Wednesday's workout, I did as many 45# thrusters as I could (32 reps) then stopped took a 15 sec break and then did the rest. The whole workout probably took me about 45 minutes but I completed it. In the third round, towards the end, I couldn't do more than 2 pull-up at a time so I would take a 10 sec break in between.

Hope this helps.

-Nick C.

Comment #15 - Posted by: Nick C. at June 27, 2007 10:26 PM

#6 - Henry
Welcome to CrossFit!

If you're feeling up to following the programming as posted, but not necessarily as prescibed, I'd reccommend you start in earnest tomorrow. Scale as appropriate, read the FAQ, post ?'s on the message board, get to an affiliate for coaching, etc....educate yourself in CF, and take action.

More to the point - CF is empirically grounded fitness programming at it's foundation. Don't worry about whether you 'feel' more fit, or take for granted that you are becoming more fit. Observe/Measure/Repeat for yourself. This the litmus test - and this passes that test over and over again - but don't take my word for it. Do those 3 things for yourself. Log your WODs and load/times daily, note any scaling and other variables you feel are worth mentioning.....30 days go by and you'll be able to measure any changes....benchmarks will repeat occationally (or you can test yourself) and you're measuring and repeating...there you go.

Good luck, ask ?s, and keep at it - great things to follow.

#12 - Jerome

If a WOD with chest work isn't appearing often enough for you, throw in some ring dips, ring push-ups, whatever into your warm-up. Or choose from one of the 'girls' in the FAQ - many there will smoke that region and more. Or bide your time and not worry about segmentation - this madness will address everthing you can possibly tolerate.

Comment #16 - Posted by: Norm Rager at June 27, 2007 10:33 PM

#12 Jerome--

Follow the cycle and the chest will get it's work. But if you are hunting for a zinger try this:

"Lynne" (check the Exercises & Demo page for a video of Brendan crushing it)

5 rounds for total reps:
BWT Bench Press

or "Linda" AKA Three Bars of Death

10,9,8,7,6,5,4,3,2,1 reps for time of:
1.5 BWT Deadlift
BWT Bench Press
3/4 BWT Power Clean

10 DL, 10 BP, 10 PC, 9 of each etc.

Do one or both of these to satisfy your craving, take Norm's advice on the ring work in your warmup and let the Rx do the rest. Oh and go chest to deck on all WODs with pushups.

Comment #17 - Posted by: wilson at June 27, 2007 11:06 PM

I really liked this article, considering I'm not overly satisfied with some of my income streams.

Anyway, if people are intrested I've articles on confidence from the inside out here: www.colmoreilly.com/blog

Comment #18 - Posted by: Colm O'Reilly at June 27, 2007 11:17 PM

Interesting article. I met a guy once who was obsessed with becoming a millionaire (always listening to tapes and reading books about it) and he said that athletes were the most successful in any of the programs he'd read about... which I thought was interesting.

I was just making a list of what I think it takes to become an expert at anything, because it seems like there are so many common denominators: practice every day, read on whatever the subject matter is for an hour a day, surround yourself with mentors and with colleagues who are where you want to be, set goals (write them down, break them down, etc.), have a great attitude (do whatever it takes to get there), pay attention to what it takes to get there--look for ways to adapt and change instead of blaming your circumstances.

After reading this article I will add honesty and self-awareness, or perhaps self-reflection would be a better term.

I like the idea of assessing one's concentration strength and also various strengths and weaknesses.

This is synchronous timing because I've been thinking and writing a lot about this very thing as well as trying to narrow a zillion goals (in various directions) into just a few to really focus on.

I also just read this great quote in the book Tea Here Now on preparation which I think is applicable for whatever one chooses to focus on:

"As it begins, so it will end.

We have read about and watched master teachers of spirituality and religion conduct an ordinary day in their lives in an unordinary way. Aside from the fact that they generate enormous amounts of physical, emotional and mental energy, they also go to great lengths to undertake everything they do with purposeful intent - they prepare. Preparation is an activity that most of us can be careless about. Even though preparation at first takes time, once mastered it yields more time. It teaches us how to be ready for the real work we do. If you have ever watched anyone do anything really well, combining both craft and technique, then you probably have seen how they carefully begin whatever they do.

Preparation sets the stage for mastery, which will allow you to repeat your success over and over again Preparation readies you, and mastery brings the task to completion. Whatever we desire in life, we often need to set goals to carry out our intentions. Then we require a process to bring those goals to fruition. But how we begin our journey has everything to do with how it will end. Preparation is the "chop wood, carry water" of our everyday efforts.. It is the daily ritual that makes all the difference."

Comment #19 - Posted by: treelizard at June 27, 2007 11:26 PM

Regarding "Do You Have World-Class Potential": Feels like pseudo-scientific nonsense to me. Maybe a step up from charting the biorhythms of athletes and CEOs, but not much of a step.

I've got a big problem with the authors' lack of definition as to what constitutes a "Successful CEO". To the extent that their personality profiling has any predictive value (color me dubious) it's likely to predict that a certain makeup is more likely to chase after the brass ring--not that they will be successful once they grasp it. Becoming CEO of a large company is not at all the same thing as successfully leading a large company. Much of being a perceived successful CEO is a matter of being in the "right place at the right time". In other words the CEO was lucky. But generally being an egomaniac he is happy to claim credit. Specialist's like Dr. Nideffer from the "narrative disciplines" come along to tell us a simplified story of the ostensible origins of the success that reinforce that claim. A story so simple that you can chart your own possibilities for success by taking his nine question "Interaction Report" test. Here are my results:


No corner office or gold medal for me. Dang. Now I think I'll go take the free Scientology personality test. It will probably be more entertaining and no less useful.

Regarding actual world class business leadership: One systematic study of probable causal factors driving long term business success in public companies is the work that Jim Collins did for his book, "Good To Great". Collin's generalized the character traits his team observed in CEOs of companies that outperformed the market and their peers over the course of decades as "Level 5 leadership". In Collin's words, "a Level 5 leader blends extreme personal humility with intense personal will":


Those traits equate to character, not "concentration strengths".

Truth be told, I'm only slightly less skeptical of Collins' narrative than of Nideffer's. In this regard I like Nassim Nicholas Taleb's observation that, "...the great strength of the free-market system is the fact that company executives don't need to know what's going on".

Comment #20 - Posted by: Brian Mulvaney at June 27, 2007 11:38 PM

We should all take the day and do the Murph. Rest in peace LT. Hoo Ya. This goes to the rest of the members involved in Operation Red Wing.

If you don't know what I'm talking about, go buy Lone Survivor by Marcus Luttrell. You'll know the whole story then.

HM3 Connelly USNR

Comment #21 - Posted by: John Connelly at June 28, 2007 1:10 AM

concening results, i used to run cross country races for my school, came 3rd in nsw once. But for years after school good luck getting me to run more than 2ks without walking half! now i am able to do 5 k runs and just keep up with my border collie ( no one can ever keep up with one of those 4 legged stamina freaks). Lost 2 kgs in 3 weeks based only on crossfit. (I eat like a pig, bad eating habits, but getting better cause i want to look like im doing crossfit). also started off being able to do 10 pull ups, can now do 30 not stopping.
did yesterdays wod 15:28, I'm happy have not done that one before.
keep working hard and enjoy the results crossfit brothers and sisters!!

Comment #22 - Posted by: matt daly at June 28, 2007 1:42 AM


No rest for the wicked!

40kg Military Press, 3x10reps
80kg Back Squat, 3x10reps
Toes to Hands on PU-bar, 3x10reps

time 16:03

Comment #23 - Posted by: M-force at June 28, 2007 3:42 AM

I think most of success is knowing what you want, and persisting. I think the rest is window-dressing.

I've met many CEO's, and their personalities are all over the place. Some are micromanagers, some could care less about daily details. Some were lucky, some used an effort of will over many years. And not all of them are confident. Even successful CEO's worry a lot. It's their job to worry, if they want to last long.

Even Lance Armstrong agreed with the statement--which I think he attributed to Greg LeMond, who recently showed the high calibre of his character, which I meant to post on--that most world class athletes are running from something.

I wish the world were simple, and there were a one-size-fits-all truth which could be applied mechanically across all life circumstances, but there isn't.

Comment #24 - Posted by: Barry Cooper at June 28, 2007 4:01 AM

In addition to the pullups, what makes that video particularly awesome is the Thompson Twins playing in the background.


Comment #25 - Posted by: TK at June 28, 2007 4:10 AM

Matt: "4-legged stamina freaks"- that's great! This CF is kind of like love. You dabble in this, you dabble in that. You get jazzed about something new and quickly lose interest as it fails to engage your soul. CF speaks to many by engaging the soul of developing and maintaining physical fitness of the uncommon kind. Based on the posts and testimonials I read here, "love" of fitness is found with the same zeal and intensity as the traditional stuff.

Some great responses to the RD-article already; I'll have to come back to this later when I have a little more time.

-milking the rest day for all it's worth . . .

Comment #26 - Posted by: Scotty McC at June 28, 2007 4:12 AM

#6 - Henry,
I've only been doing CrossFit for 16 days myself. But, one thing that struck me right away was how some people skim through the site and come away with so little and cheat themselves.

Are you doing the CF warm-up? Are you actually maxing out your ability and intensity when you scale the WOD? Are you following the instructions on the site for how to perform the exercises, changes in diet, playing other sports, and new skill-building?

I have seen incredible results in the past 2+ weeks (dropped 8#, gained 4 pull-ups/10 dips, jump higher than ever, sleep better, feel stronger overall, gotten closer to doing the HSPU). At the same time, friends who just glance at the site after I recommend it have no idea where to start, "What's a burpee?". It's like they're not willing to invest the time in themselves and watch the videos and learn for themselves.

All that I'm saying is, don't cheat yourself. Stick with it and, like # 16 said, watch your benchmarks for empirical change.

Not horribly sore this rest day, but going to take full advantage anyway:) Maybe I'll play some hoops.

Comment #27 - Posted by: Buretto at June 28, 2007 4:57 AM

there are those that do, and those that don't

Comment #28 - Posted by: CCTJOEY at June 28, 2007 5:06 AM

Been doing CF for two months, great improvements, but some questions still...When I miss a WOD for whatever reason (work, family, soreness), should I skip to todays WOD, or stay in the rotation? IE, are the WODs true hopper style, or are they in a designed sequence? Also, for instance yesterday's WOD, I took 35 minutes, but completed all sets, good form, with some work needed on kipping. Some of the times posted are pretty impressive, well below half of mine. Other WODs I am competitive, or even faster than some. Point being, should I scale, or muscle through to completion? Either way I am getting a really good workout, but just wanted some feedback.

Comment #29 - Posted by: MarkSC at June 28, 2007 6:05 AM


I workout at this fancy, clean, huge gym. 75% of the reason I joined was because they have a great pool (for my triathlon training) and several rowing machines (which I have never been able to use until recently).

The problem is that there is only one place in the entire gym where I can do pull-ups (and its that weighted / nautilus style station). I've tried doing them on a squat rack, but the slick and square cross member makes it tough to get work done.

Any advice on how to go about getting my gym to install a few bars in a hall or somewhere else? Any suggestions or experience would be HUGE. I lost at least 8 minutes off my time yesterday because of waiting on people...

Thanks in advance!

Comment #30 - Posted by: JB at June 28, 2007 6:13 AM

Set goals and persist. Concentration follows.

I don't buy it that you can't be a good CEO and world-class athlete. I don't think they are mutually exclusive. Only a few ever become CEOs of large companies just like only a few become world-record holders. I don't think it has anything to do with concentration, but it does have a lot to do with goals. If you want something, you set the goal and if you're in the right place, at the right time, with the right training behind you, you'll succeed. Afterall, what does it meant to be a CEO or a world-class athlete? The article starts out with world-class potential, but then jumps to world-record holders. There are dozens CrossFitters that are world-class athletes in my opinion, but yet they aren't world-record holders. Afterall, if you're a world-record holder, you're probably too focused on one event at the expense of other aspects of fitness. Likewise, there are some awesome CrossFitters that run great affiliates, or other business (i.e. they're CEOs of their small companies), and they're great world-class atheletes at the same time. Are they then excluded from the scope of the article?

#6 - Henry - either you're doing CF or you aren't. There isn't 1/2 way. If you're not doing it 100%, then you won't see the results you're expecting. You may not see results in one month either. Depends upon where you started on your CrossFit journey. Try this - do nothing but CrossFit for eight weeks by following the WOD and the rest days. Stay true to the WOD, but scale if you need to. Don't just change the WOD to something that you like. Get out of your comfort zone and really push the intensity (provided you have the form down). You should feel crushed after finishing a WOD. If not, then you didn't push hard enough. In addition to following CF, eat right. Without the proper fuel in the body, no amount of work will create drastic changes you appear to want. Good luck!

Comment #31 - Posted by: Steve - CF Ocean City at June 28, 2007 6:23 AM

Very good article. However, in looking at the big picture now, I realize I better get to work!
...and have my assistant finish my comments for me.

Comment #32 - Posted by: allensjourney at June 28, 2007 6:29 AM

Just a brief reminder for all of us who are living fat off the hog this Fourth. Today is the two year anniversary of Mike McGreevy, Mike Murphy, Jeff Taylor (all work outs) Jacques Fontan, Erik Kristensen, Jeff Lucas, Shane Patton, James Suh, Dan Healy, Matt Axelson, and Danny Dietz death in the mountains of Afghanistan. Please take some time to remember their families and the sacrifices that they have all made to make this country a better place.

Hooyah boys, I will see you in the halls of Valhalla one day!!!

Comment #33 - Posted by: John Brown at June 28, 2007 6:29 AM

#29 - MarkSC - regarding the rotation, I try to stay true to the 3-on/1-off cycle. You're bound to miss a workout here and there, but if you need to rest due to soreness or injury, do so. Then, pick up the WOD as posted. Just my opinion. As for your other question about whether you should go as rx'd or scale, that's really up to you and how intense you want to go. Keep a log and try to do the WOD as rx'd is the preferred method; however, if you're really sore, or just can't do the weight as rx'd, then scale. Note your weight, any scaling of the exercises, and time in your log. Then, the next time that WOD comes along, try to push harder and heavier and compare to your prior effort. Bottom line is not to worry about your time compared to others. For some WODs, your time will be comparable, for other WODs, slower. CF exposes your weaknesses, so you'll know what you need to work on. The time it takes you to do a WOD is only relative to your intensity level, not someone elses.

Comment #34 - Posted by: Steve - CF Ocean City at June 28, 2007 6:32 AM

Just a quick reminder, while we are all resting, living fat off of the land. Today is the two year anniversary of the deaths of Mike Murphy, Jeff Taylor, Mike McGreevy (all workouts), Danny Dietz, San Healy, Erik Kristensen, James Suh, Matt Axelson, Shane Patton, Jeff Lucas, and Jacques Fontan in the mountains of Afghanistan. Please take a moment of your day to think about the great sacrifices that they, their families and the families of so many have given to make this country so great.

Hooyah boys, I will see you one day in the halls of Valhalla!

Comment #35 - Posted by: John Brown at June 28, 2007 6:34 AM


My knee is better each day. Maybe I dont have to operate yet!

Did "Diane" (with a lighter deadlift)

21-15-9 reps, for time of
80kg Deadlift
Handstand push-ups


That is actually a PR for me. Very good day.

Comment #36 - Posted by: mrjling at June 28, 2007 7:03 AM

Fun video, Rob you're great.

Comment #37 - Posted by: dan colson at June 28, 2007 7:22 AM

Completed First Muscle up ever today!

Special thanks to Ryan Atkins.

Comment #38 - Posted by: DaveC at June 28, 2007 7:40 AM

#6 - Henry

Have you ever had a baseline fitness test performed? For example: treadmill test, VO2 max, strength testing, flexibility, body fat measurements, etc. This might show you the results you’re looking for.

As a firefighter, my department offers this testing every other year. I just completed my 2nd round of testing. All my numbers increased…except for body fat measurements…big time! I stuck with Crossfit, scaled appropriately as my strength and endurance increased, seeked help through the discussion board, videos, and comments section. At 42 years old, I was so amped up when I tested yesterday, I killed my old pushup, leg strength, situps, and arm strength scores. I pushed myself harder on the treadmill because of the Crossfit philosophy.

So…take a look at some baseline testing. Stick with the WOD’s. Work hard and stay true to the program. You will see results.

Have fun!

Thanks for the workouts Coach!

Comment #39 - Posted by: csco at June 28, 2007 7:41 AM

Did a CFT yesterday since I'll be out of town for several days. I've been CFing since the end of February after a long layoff from weights. I'm pleased with my progress, but I'm due for a slowdown. Here's my 10-week progression:


.......Squat Press DL TOT

Apr13 285 155 335 775

Jun06 335 175 405 915

Jun27 374 181.5 429 984.5

Comment #40 - Posted by: gant at June 28, 2007 7:46 AM

Anyone have suggestions on warmups? I usually just do some fast walking and get going... Any thoughts?

Comment #41 - Posted by: PatrickD at June 28, 2007 7:50 AM

John Brown and HM3 Connelly: Thank you for the reminders. People forget. Also, there seems to be forgotten that a helicopter went in after those guys and lost everyone on board - SEALs and Rangers (I believe) alike. "If you forget my death then I died in vain." RIP, warriors.

Comment #42 - Posted by: Dale Saran at June 28, 2007 7:59 AM

Good luck to everyone participating this weekend in the 1st, and hopefully, annual Crossfit Games. See you out there on '08!

Comment #43 - Posted by: john wopat at June 28, 2007 7:59 AM

John Brown #34: Thank you.

Comment #44 - Posted by: bingo at June 28, 2007 7:59 AM

Apolloswabbie: sent you a PM, not sure if you received it. If you get a moment email me darrellwhite at mac dot com.


Comment #45 - Posted by: bingo at June 28, 2007 8:00 AM

Took a rest day yesterday so completed a scaled version of yesterday's wod today.

3 sets for time:
18# Thrusters X 50
15 pullups


Patrick #39, check the FAQs for a simple warm up.

Comment #46 - Posted by: Pickle at June 28, 2007 8:05 AM

Took a rest day on Tuesday so I did a scaled run today:

2.48km in 14:40, second "big run" since starting CF a couple of weeks ago. I'm not complaining.

Comment #47 - Posted by: Matthew at June 28, 2007 8:28 AM

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CCTJOEY said it well and so did Steve from CF Ocean City

The difference between succesful CEOs and world-class athletes and "everybody else" is that they've decided they wanted something and they've accepted the sacrifices that go with it and they've gone after what they wanted with persistance and determination. I wouldn't say not everybody wants to be a millionaire or a world class athlete, but most don't want it bad enough to put up with what they'll have to do without.

I personally find it insulting that someone would tell me that I am incapable of focusing on details when necessary while at the same time successfully stepping back and looking at the big picture and everything in between.

My current job involves managing and executing immediate ops of close air support by the boys in blue to the boys in green while also flexing and planning for tonight and tomorrow's ops and changes AAAAND putting a voice in the discussions about how the way we do business needs to change (which it always does) to be more efficient. If I don't pay attention to details such as frequencies, trgt types, munition requested, etc. things don't get done. Likewise, if I'm incapable of managing the ever constant flow of changes for 1 hour, 3 hours, 12 hours away, things may not get done or won't get done as well as the could. And if I'm not capable of doing my part to guide and focus our ever-evolving TTPs, things that are wrong now may not get fixed.

I take pride in my ability to "react to the world around me, analyze and plan, and polish things and attend to details" and I'm not gonna let anybody tell me that I'm incapable of all at the same time and that I should just focus on one.

I say if you want something, go ****in' get it! Just be real with yourself about what you're willing to give up to get it.

Comment #48 - Posted by: sleepy at June 28, 2007 8:42 AM

Dale #40,
Those names I posted were the Seals on both the ground and in the Helo. The names I did not mention (because I didn't know them) are the air crew from the helo, they were either TF 160 or 101st SOAR. Both of those helo groups are amazing to work with and I am sure are feeling the loss today.

Comment #49 - Posted by: John Brown at June 28, 2007 8:42 AM

Today at CrossFit Morris County all you need is a kettlebell, a patch of grass, and a stop watch.

After a general warm up, as many rounds in 20 minutes of:

1-Arm Swings x 10/10
Push Ups x 10
1-Arm Snatch x 10/10
BW Squat x 10
1-Arm Clean and Press x 10/10

you should use a KB that you can successfully snatch 10+times due to the high metabolic component.

Comment #50 - Posted by: rob izsa, CrossFit Morris County at June 28, 2007 8:47 AM

Seems like #12 and #6 (Henry and Jerome) are baiters/trolls trying to spool up the Crossfit rest day group. Just a thought before you spend time answering them. #12, #6, if I'm wrong my apologies, you have made posts like others before who seem to have had an agenda.

Of course the obvious answer for someone who says "I'm not really doing Crossfit, and I'm not really getting results" is "try doing crossfit."

Comment #51 - Posted by: Apolloswabbie at June 28, 2007 9:03 AM

Thank you John Brown and HM3 Connelly for posting.

RIP brothers. May your sacrifices inspire me until the end.

For a pretty good article about the 'The Sole Survivor', type "Lone Survivor by Marcus Luttrell" into Google and read the Washington Post article.

Comment #52 - Posted by: J Jones at June 28, 2007 9:23 AM

second week doing CF. Come from a KB background. Love the site, love the workouts, great community. sore as hell.

Comment #53 - Posted by: Mike at June 28, 2007 9:27 AM

A little story of success...
My bro and I built our own CF gym in part of my garage a few months ago. We have just about everything needed to complete all the WOD's.
My bro, our friend Jake, and I have been working out very diligently on the rings with dips, pull ups, body rows, and push ups for the past month and a half to 2 months. During that time we were focusing on stretching and form for the other main exercises as well. At that time my dips were pathetic maxing out at 4 reps for 3 sets and those werent even full extenstion, my bro was a little better off with about 13 max, and our buddy Jake was maxing out at 11.
Yesterdays WOD was our 4th since starting the WOD's and it was incredible that we were able to complete it as rx'd. Eventhough it took 40mins to complete I would rather complete the WOD as rx'd if it is possible. Before I got through the first 50 reps of 45# thrusters I felt defeated. But that was my mind forgetting that I have been working so hard. My body was able to complete the task.
To sum it up going from barely being able to do 4 pull ups to doing 35 pull ups for 3 sets along with the 50 thrusters is unfathomable to me. Granted I didnt do them unbroken but I was breaking them up in reps of 10-15. So if my math is right and I was able to do 12 pull ups a month and a half ago and yesterday I did 105 pull ups that would be an increase of 875%? Seems good enough to share.

Keep it coming CF!

TEAM KINNICK OUT!(representing Corona, California)

Comment #54 - Posted by: Team Kinnick at June 28, 2007 9:40 AM

As for buying a CD/ROM that will help me focus and achieve "World Class Potential," I say "Ha!"

Who do they think they're fooling? I've already tapped into a foolproof system that ensures my success and will bring me untold riches. It's called "The Secret," and you can read about it here: http://www.theartofdansilver.com/ronthesecret.html

Besides, I'm going to win the lottery anyway, so who needs self-determination and hard work?

Comment #55 - Posted by: Ron Nelson at June 28, 2007 9:46 AM

Mike, welcome!
John, HM3, thanks for reminding us. I have never done Murph, but will tomorrow.
To elaborate a bit on a previous post - quite often on rest days, early in the posting, someone throws a question out that seems either deliberately provocative (I remember one about a "beach body" in particular) or so uninformed that the questioner obviously has no idea how to ask an intelligent question. After seeing those emerge on rest days, in that pattern, it seems like there's someone there deliberately yanking the board's chain. I think this obseravation has been made before. Not much to be done about it except keep an eye on it for future 'chain yank' efforts.
Bingo, thanks for emailing, I hope you have a response by now.
#38/Gant - that's monster progress; wish I could claim the same!
#40/Dale, Nice thought. At the risk of too many repeats, on days like today, I also remember from Saving Private Ryan, "Earn this." And we all have the opportunity to do just that by following Scotty McC's advice: "-milking the rest day for all it's worth . . ."
Steve, I think the focus of the piece is on that less than 1% of the population, probably <.01%, who devoted their lives to be world record holding athletes or CEOs of top 100 companies. After studying them the author is trying to offer what he learned about this microscopic sub-set that might apply to the rest of us. Thus, and with three pages to do so, the inconsistencies you noted.
For today's article, if I take the author's abbreviated description at face value, then I should be looking for options in my next career for which analysis is the key requisite. External awareness, attending to detail/finishing projects off, these are not my forte. That said, working on those styles of concentration in hobbies (woodworking, martial arts, marksmanship, hunting, Crossfit) seems to have added quite a lot to my life.
A couple have hinted at it, Barry and Brian, but the article skips the question of: what sort of person views being a 'successful CEO' or 'world record holder' as a valid result of the expenditure of such a massive amount of one's life energy? I think it's perfectly natural to look at achievers and admire what they accomplish, but as with so many things, it's easy to ignore what isn't seen. With these folks, what isn't seen is all of the options forgone in pursuit of external success. My intuition is these sorts of folks pay a higher price than we typically realize; why? To what end? As a teen, I used to think if a person achieved an Olympic gold medal that somehow their life would be a long, enjoyable celebration after that critical event. By contrast, casual observation of these folks shows that many have to work to transition from an obsession with achievement to avoid a life that boils down to compulsive striving and little satisfaction. As Steven Covey wrote, many told him “I feel like I spent my whole life climbing the wrong ladder.” Then again, some of us fall prey to that compulsion with much less consuming and/or worthy goals.
I wonder who gets more from a CEO's compulsive striving - the striver or all of those who benefit from the resulting well run organization and the products/services/employment opportunities/stock market returns such a business provides to the rest of us?
To avoid getting too far afield (and beg pardon for the gross simplification that follows), it seems to me that humans were built to adapt to whatever the requirement is for continued existence, and having met that requirement the tendency is to be dis-satisfied and want more; thus the advance of civilization. If we are in fact programmed to want more, to be dis-satisfied, what's the implication if we've reached a level for which there's no real survival benefit for having 'more?' What does that context mean for living a life worth living?
That said, I don't think we were built to fully understand our own experience, so my plan is for compliance with Scotty's advice is "just live it."

Comment #56 - Posted by: Apolloswabbie at June 28, 2007 10:17 AM

Been sick since Monday, though, I did "Fran" in 4:30 (PR) and Front Squats at 275(PR) on Monday. I missed the last two days.

Yesterdays as Rx'd: 18:00 flat. Pull ups were very broken. Felt like crap. 5k tonight.

Note to self: "It's okay to be a pussy."

FYI: Started CF in November and have been doing "Fran" at 115lbs. had 8:30ish as my best. Tried it on Monday at 95lbs. and found the lighter weight and higher intensity to be much more effective. Took 20 minutes to recover to get to the Front Squats.

Comment #57 - Posted by: Josh N. at June 28, 2007 10:22 AM

#39: Look in the FAQ section on the official CF warm up. That right there is enough to get a sweat going. Every once in a while, depending on where I'm working out, I may modify it to a run or something like that, but at least 3/4 of the time I stay true to the CF warm up as RX'd

Comment #58 - Posted by: Derek at June 28, 2007 10:55 AM

Last October I did Dianne in 45 minutes and almost died. A few days ago I did it in under 10 minutes.

Crossfit works...

Comment #59 - Posted by: bret kleefuss at June 28, 2007 11:05 AM



R.I.P. Lt. Murphy, PO1 Taylor and Lt. McGreevy

Comment #60 - Posted by: Richie at June 28, 2007 11:19 AM

I also had a first today. Did Helen with pukie on my back after a lunch of spicy Ethiopian. I had my eye on the garbage can during the first 400m. Some cough/gag going on. Until after the second round of KB swings one of those cough/gag’s produced a mouthful of beef berbere(spicier than the first time). I wasn’t close to the can so had to swallow it. I’m starting to salivate a little just thinking about it, not in a good way. Finished the last round, though not feeling to good. Took a rest and finished the day with “Mahler Body Blaster” from Power Athletes Mag. and then some DL’s. My throat still burns and I’ve got serious heartburn. I’m not well…

Comment #61 - Posted by: Chris C at June 28, 2007 11:25 AM

Last night I was reflecting on what is good in the US. Today I wanted to celebrate and honor the freedoms that we have.

to that end I combined the best in fitness (Crossfit) with the best warriors; I did Murph:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

time: 57:22

Comment #62 - Posted by: Beth at June 28, 2007 11:45 AM

#58, Chris, in flight school, we were graded on 15-20 elements as either 'above, below, or average.' One of the elements was 'headwork,' a reference to using all the mental attributes available to make the event a better one.

On first reading your post, I could hear myself thinking "well THAT was a below in headwork." But in the Crossfit sense, it might better be cast as an 'above' in "1, 2, 3, go ..." - or, an 'above' in "devilmaycare attitude."

Bret: Dianne, <10 mins; wow.

Comment #63 - Posted by: Apolloswabbie at June 28, 2007 11:49 AM

#60, I agree 100%, there was nothing smart about the entire episode. Not smart to eat Ethiopian before 'Helen' and not smart to push it that hard after eating Ethiopian. I did not feel horrible, physically, just the stomach jostling around with so much movement and all that food and coffee creeping periodically into my throat. I just couldn't quit.

Comment #64 - Posted by: Chris C at June 28, 2007 12:01 PM

Chris C. and Appolloswabbie,

Sometimes grunt is better than headwork. Nothing wrong with pulling up the sack and just keep going.

Comment #65 - Posted by: Josh N. at June 28, 2007 12:25 PM

"1,2,3,go" ???

Comment #66 - Posted by: Chris C at June 28, 2007 12:27 PM

Thanks for the reminder John #34

Comment #67 - Posted by: Valerie S. at June 28, 2007 12:36 PM


I wanted to pass on some information. I have been working the chemistry end of the contaminated food coming in from China since the contaminated dog/cat food scare. It started with melamine but this it seems was the tip of the iceberg. From ethylene glycol in toothpaste to antibiotics and pesticides in fish...the range scope is scary. Buy local!!!

A an introduction:


Just wanted to pass this on.

Comment #68 - Posted by: ricky at June 28, 2007 12:58 PM

Thanks appollo...I actually surprised myself. It helped because I was doing it with a partner, who beat me by about 30 seconds.

Now, it does not stack up to the 1:49 Dianne done by OPT (I think). But I think it is a testament to Crossfit's efficacy that I have improved so dramatically in 9 months.

Lots of work to do still...tonight I am gunning for the light thrusters/pullups. Honestly have no idea what kind of time I'll get.

Comment #69 - Posted by: bret kleefuss at June 28, 2007 1:09 PM

John Brown, Add my name to those who thank you. It is particularly appropriate to remember those who have fallen to preserve freedom as we approach the 4th.

Comment #70 - Posted by: john wopat at June 28, 2007 1:25 PM

Appolloswabbie, great stuff man. Treelizard, liked the quote. Here's my 2 skeptical cents.

I agree with CCTJOEY, "there are those that do, and those that don't." But I would be wary anytime you read things like this. I don't think the study is as acurate as it would lead you to believe. First of all, the guy is selling something. Secondly, he's missing silent evidence.

Silent evidence is the stuff you are not looking at or evidence that you can't find. Like for instance: if we humans are so adaptable, then these trends the psychologist is noticing could be the product of adaptation (Appolloswabbie). Also, when he is finding 'successful' CEOs.. who is to say their success came from skill and not luck (Steve)? What if it came from luck? Who decides what is luck and what is skill? The author didn't really mention any kind of "error rate." How often is this test/model wrong? How many false positives are there?

With any statistical data you read... anything that claims its found something new and true... I am skeptical because:
(1) how accurate was their data? Did they miss silent evidence? Did they go find failed CEOs/near-record holders and see if there was a difference?
(2) Can this statistical data *really* explain the future? With social sciences, did they capture an absolute truth about humanity? ha, probably not.

Damn lies, lies and statistics. -Mark Twain

Comment #71 - Posted by: James at June 28, 2007 1:27 PM

There should have been a "MURPH" workout scheduled today.

Comment #72 - Posted by: Mark at June 28, 2007 1:35 PM


Not intended to 'dis' you at all, mostly enjoying the contrast in values between how I would 'normally' perceive a decision and how it might better be evaluated through a Crossfit lens - see Josh N's comment for example. Either way, frickin' gutsy move.

#67, perhaps we'll see one tomorrow.

Comment #73 - Posted by: Apolloswabbie at June 28, 2007 1:42 PM

Bret, it's a brute. I was doing fine until I finished the first 50 thrusters ...

Comment #74 - Posted by: Apolloswabbie at June 28, 2007 1:43 PM

Day behind.
45# Thruster 50 reps
35 PU
3 rounds for time

as Rx'd: 21:40

Apolloswabbie: nothing in email. Please keep trying.

Comment #75 - Posted by: bingo at June 28, 2007 2:25 PM

25 yom 6'2" 155#

I thought I would re-visit "Lynne" today.

Body weight bench reps: 13-7-4-5-4
Pull ups: 19-12-10-7-8

Comment #76 - Posted by: Beemo at June 28, 2007 3:11 PM

Here is hoping it is murp tomorrow

Comment #77 - Posted by: kevin mcclellan at June 28, 2007 3:16 PM

10 rounds for time:
50 kb swings(1.5 pood)
50 burpees

Skip-as rx'd-51:35
Jodi-(1 pood)-42:24
Grant-(1 pood)-58:16
AJ-(1 pood)-49:49
Jessie-(1 pood)-7 rounds-50:20

Comment #78 - Posted by: Skip Chase at June 28, 2007 4:03 PM

1st time Murph: 64 min, 4 sec
TURBINE 33: crew and precious cargo, rest in peace Brothers. NSDQ, The XO

Comment #79 - Posted by: Marc at June 28, 2007 4:18 PM

ordered my CF tshirt today! Finally started to do the workouts as rx'd

Comment #80 - Posted by: newman at June 28, 2007 4:40 PM

44/176 plus 22lb weight vest

"Murph" at 58:57

Thank you Michael for protecting us.

Comment #81 - Posted by: Sailorcrew at June 28, 2007 5:15 PM

I enjoyed the article. I've been blessed with the ability to earn my way to being both a CEO (COO and GM) and World Record Holder. For me and my experiences the article was 'right on'.

After discharge from the military in 1975, I was reading a book written by a motivational speaker named Zig Ziglar. Within the book I learned 80+% of the CEO's in America had 4 specific areas of commonality.
1-they were military veterans
2-they were athletes
3-some education beyond HS
4-they spent a career listening to motivational tapes and reading motivational books.

I spent a career reading and listening to other leaders.

The author of the article writes, "CEO's andWorld Record Holders weren't born with greater self-confidence and more awareness than others, they developed it and so can you." I agree 100%. Early in my career, when I was in my office listening to tapes, my peers were saying, "Why are you listening to that corny crap? It's a waste of time. I quickly passed them on the corporate ladder.

I also appreciate the authors explanation of the 'concentration strengths'. Again, I agree. As a CEO/COO/GM you have to see the big picture(economy, market, supply, demand, manufacturing, transportation, personnel) and rely on the competence of mid and lower management to make it happen. The CEO, in most cases, started at the bottom in the 'focused' positions. When I set the goal to perform sit-ups in an ab frame for 24 hours I heard every reason why the human body could not perform intense exercise for 24 hours. "Your abs are gonna burn out after just a few hours if that!" There wasn't any training protocol established. Like Eva T. You focus, train and just do it. Nothing can distract you.

Comment #82 - Posted by: Skip Chase at June 28, 2007 5:38 PM

46 / 179

Did Murph today, Cindy style with a 20 lb pack


Hardest workout for me to date. It's pales in comparison to the sacrfices our Armed Services due for us. Thank you all.

Comment #83 - Posted by: tom perry at June 28, 2007 6:18 PM

You know what's really scary? I'm re-reading (for the third time) a book on Reagan by Dinesh D'Souza (great book by the way, called "Ronald Reagan: How an Ordinary Man Became an Extraordinary Leader") Anyhow, in it, he describes Reagan's personality, mannerisms, beliefs, abilities, relationships with people including his family, etc... and also describes Nancy to some degree, etc... and it's absolutely scary, because I am almost exactly like him, down to some the smallest details, including my wife. It's strange.

Comment #84 - Posted by: Matt at June 28, 2007 6:57 PM

What does 'Murph' entail?

Comment #85 - Posted by: BP at June 28, 2007 7:37 PM

ok, so I usually would go to CF Santa Cruz, but now I'm up in Utah, and believe it or not, there is NO CROSSFIT IN UTAH!!! I couldn't believe it. So I have had to do the workout's off the site. Today I did the 5 K run in around 23:00, give or take, I kind of forgot to stop my phone clock. It felt good though.

Comment #86 - Posted by: Nicole at June 28, 2007 8:09 PM



Righteous Reps!

Back Squat
205 x 5
225 x 5
235 x 5
240 x 10
240 x 10

Comment #87 - Posted by: Jeff at June 28, 2007 9:01 PM

Tree Lizard, interesting post, thanks.

Chris, #63, the context of '1,2,3, go' that I got was in a cert. Coach was saying, "if you are hurt, no excuses after the WOD. Tell us first, then we put a star by your name, then we say 1,2,3 .. go!' In other words, being hurt is fine. There may be other contexts, but I think it's an easy way to say let nothing stop you from doing what you set out to do; not even spicy ethiopian. Paul

Comment #88 - Posted by: Apolloswabbie at June 28, 2007 10:49 PM

#20 Brian—“In Collin's words, a Level 5 leader blends extreme personal humility with intense personal will”

I agree wholeheartedly. I think the personal humility equates to this “self awareness” that the author discusses. The humility to recognize one’s weaknesses and the personal will to change.

However, contrary to the article I don’t believe that true success can be broken down into such a simple formula for all to follow. It’s a bit like the test we all took in high school that could point you in a particular career direction. If you answer more math questions correctly then you should pursue a career in math or science in order to become successful. God forbid the kid is a budding artist and just happens to be good at math. Are CEOs naturally equipped with these “concentration skills” or are they developed as they pursue success with intense personal will?

I’m not saying that mental techniques are all bogus. I found some moderate success with a memory technique when I was in high school. But I’m not sure I believe the “just follow these simple steps to strengthen your concentration skills in order to be more successful”. It seems a bit backwards. Do these concentration skills come before success, on the road to success or once success is attained? I think it’s different for everyone and probably varies by degree in each situation. Even if you focused tremendous efforts on sharpening you concentration skills, would it be more beneficial than just spending the same energy on your personal goals. It’s almost like if I offered a high-profile course that offered clients lessons in how to become extremely organized at home and in the office. Chances are that those with successful tendencies already have a system of their own. Maybe they pick up some good ideas, but there will likely be many that take the class because they are tremendously disorganized and yet they come away from the course and still struggle.

The author’s observations have merit and some very valuable conclusions. But there are many more factors that contribute to one’s success. If you provided a well organized program to several hundred (or thousand) college students it MAY lead to more success but it certainly would not lead to several hundred successful CEOs/world record holders. I believe those in the class with intense personal wills would be the most successful at the concentration program and would have become successful regardless. There is such thing as talent and natural ability and passion can be a great stepladder.

Be honest about your talents and abilities. Find something that you are truly passionate about that is worthy of accomplishing and make a difference for yourself and those around you. And don't be afraid to change paths. Having family and friends that encourage these things is also very helpful. How many world record holders and famous people thank their parents for their undying support?

Worthwhile goals will provide the "intense personal will" that will remain after the repeat trials and failures.

Comment #89 - Posted by: wilson at June 28, 2007 10:51 PM

Comment #28 - Posted by CCTJOEY
"there are those that do, and those that don't"

Also plainly espoused by the great Jedi master:

"Do, or do not. There is no try."

Comment #90 - Posted by: TimW at June 28, 2007 11:09 PM

Skip/#82, Nice perspective. No wonder your Xfit gym is thriving. Thanks, Paul

Comment #91 - Posted by: Apolloswabbie at June 29, 2007 8:53 AM


Hi Nicole, Are you anywhere near Park City? I think it is north of Salt Lake. Good luck in your training. Paul

Comment #92 - Posted by: Apolloswabbie at June 29, 2007 8:56 AM

You know, I have to add the comment that in my experience, an awful lot of CEO's are dishonest, conniving and self absorbed. You have to have good people skills to succeed, but in practice that often seems to amount to a brilliance in dissimulation, not business managment, and certainly not integrity.

Most CEO's want to paid well whether they succeed or not, whether they even deliver value or not. I am willing to concede that it makes sense to me that "greed is good" for the economy. I belive that. However, the economic sphere is not the only possible source of value, and anyone who believes that is is well on their way to being a "lady of the night", or a male or female "madame". The position of "head prostitute" is not one that should be coveted. One's price is not all that matters.

Frankly, I have not admired most of the business owners/CEO's I"ve known, as human beings. You can admire a man, for example, who sells his company for top dollar, takes 5 years off, buys it back for garage sale prices, then starts right back where he was. That's good business.

He's also "relating" to his secretary, and his current 2nd wive was his secretary when he was with wife number 1. He's a functional alcoholic, has few if any genuine friends, and only feels in control, seemingly, in the business sphere. He lies when he needs to, and cheats when he needs to. He only values unconditional loyalty to him personally, not to principles, and not to the value the firm brings to the customer. Not even to effort, or productivity.

This sound familiar to anyone? I've recommended before, and will recommend again, "What would Machiavelli do?" by Stanley Bing. He tries to pretend it's humor, but it's pretty much descriptive.

Comment #93 - Posted by: barry cooper at June 29, 2007 10:29 AM

Little late for this thread but...

"Give me a stock clerk with a goal and I'll give you a man who will make history. Give me a man with no goals and I'll give you a stock clerk."
-- J.C. Penney, businessman

Comment #94 - Posted by: Norm Rager at June 29, 2007 1:49 PM

You know, I'm being overly negative. I've been cheated many times, but I've also been treated fairly many more times, and have in fact met a lot of people--most of whom admittely were not world class athletes, or CEO's--that I did admire. The traits I look for are a combination of persistence and integrity. Either one without the other doesn't go anywhere I would want to travel.

Here's a link that puts some more positive thinking out there: http://greatday.com/motivate/images/tomorrow.html

Comment #95 - Posted by: Barry Cooper at June 30, 2007 9:00 AM
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