can't wait for Toronto this weekend!

18 / F
I'm a native of North San Diego county - but like the author of the article, I was also watching everything unfold from the opposite coastline. I just drove all around the county and Ramona when I was home this summer. If I take some of those same drives at Christmas when I go back home, I will be greeted by a view of charred black hills. Unbelievable. My thoughts and prayers are with everyone still fighting those flames and all those affected.

I've got the PRT Saturday morning so I'll probably do a short workout just to warm up and loosen up. Feeling good tho, 2 rep maxed snatch at 35kilos today and C&J @ 45. 1 rep of C&J at 47 kilos but i didn't get the 2nd rep (darnit).

Ever wonder why California keeps having these fires? This editorial is four years old:

http://www.opinionjournal.com/diary/?id=110004233

So I ask, how are the Martins doing??

Leon- I heard you went to a cert but this is the first I've seen you in a video. Get back to work! I hear you guys have had all week off. Slackers!

Cheers,
JP

ah! rest day, the weather in baltimore has been miserable just adding to my laziness. Also that pic is sick! Oorah!

What makes for a good athlete? I argue that the two supreme tests should be their 600m time (or their 400m and 800m times) and their wrestling ability. More specifically, how much power can their body generate in these most basic athletic movements over highly anaerobic periods pushing into the beginnings of extreme fatigue.

In that line of thinking, and seeing as how my current sporting focus is rugby and within a few months I'll be at Marine Corps OCS, my main tasks will be on my feet, moving quickly despite being weighed down and very tired.

The exercises which I believe have helped my most with developing these attributes are sprints of 200-400m, dumbbell swings of 55 lbs. and higher, box jumps of 24" and higher (high intensity, low recycle rate), kipping pull-ups and the clean & jerk of moderate reps but high intensity. Also effective are turkish get-ups, one-rep-max weighted pull-ups, and walking with a dumbbell held at arms-length overhead are excellent. These exercises have all shown demonstrable and systemic effects on my body. And they're fun and easy to mix into circuits.

In this line of thinking, I believe that Helen, Grace, and Fran are the most important benchmarks. I have made a few workouts to boost my fitness in order to complete the real girls in 15 minutes or less (4 min. Fran, 3 min. Grace, and 8 min. Helen). Here they are:

3 rounds for time:
300m run
21 box jumps (24" box)
12 dumbbell swings (72.5 lb.)

3 rounds for time:
20 box jumps (30")
20 pull-ups

3 rounds for time:
8 clean & jerks (165 lbs.)
15 pull-ups

I think I'll be doing Micheal, I didn't get to it today. It was our 200 DTG (Days To Grad) party yesterday, so today was a little rough.

Nice to see some Canucks busting doors down too! Our four Afghani exchange cadets just arrived yesterday, I'm really interested to see how it works out.

coals cast glow
in autumn sky
houses now embers
CrossFit finds community

Oh, also - in going along with what Blauer says in this video - the strongest position of the body is with the limbs almost extended - the fundamental athletic positions all involve big contractions, powerful, quick, or against heavy resistance, with the muscles in an "outer ninety" position.

I like the jerk and the power clean over the front squat - the kipping pull-up over the strict pull-up, the jerk over thrusters, the box jump over wallballs. 5 minute intensity over 20 minute intensity. See where I'm going with this? In these exercises, power is produced in an extended position, not a contracted one, and over a life-threatening-situation time period, not a lolly-gagging period.

The sprint, the dumbbell swings, the clean & jerk, the kipping pull-up, the box jump - these are the real functional exercises.

My heart goes out to those in San Diego County. Help is on the way from Beale AFB.

I think Jeff posted in the Community area that the fires came within a quarter mile of their gym and a half mile of their house, or vice versa.

Jeff, that's a heck of a way to get national press, but I'm glad to hear your world is largely intact, although I'm sure many of your friends and colleagues were not so lucky. There's no doubt a lot of work ahead, and a lot of decompressing.

I went through--"went through" meaning my then girlfriend was evacuated from her house about a half mile from my house, and we watched the smoke from our windows and the news alternately for a day or two--a large fire in Oakland while I was in college. It burned hundreds of homes and several people died. One poor girl couldn't get out, and they found her in her basement.

Actually, I was there for Loma Prieta, too, but entirely unaffected personally.

We have an elaborate system built up that is highly efficient, and we assume that because it has worked in the past that it will always work.

Things like this are useful reminders, of many things.

With respect to Tony's piece, I have to say that I have long had a suspicion that that scene plays a disproportionate role in people's minds when it comes to their advocacy of ground fighting relative to other focusses. That is just a painful scene to watch.

I would need to rewatch it, but that German is saying something like "Es wird viel einfacher for dich", meaning it will be much simpler for him.

I think that scene tweaked a lot of people's minds, in any event, in the direction of realizing how chaotic and imprecise fights for life are. I remember several of my martial arts teachers mentioning it.

#8 juan murphy, nice Haiku...hopefully the fires have no left you in bad spirits...if they have we are here for you..

#7 Andrew...ever consider investing in an agility ladder (or street chalk?) agility ladders have a great benefit to increasing agility. right now, for parkour training, i am trying to incorporate agility ladder workouts into my routine to work on foot speed....gross movements for running I am OK with, but those agile, quick movements at the last second before a jump or wall run really require thoughtless agility -- seems to be close to what you are looking for too!

I am actually surprised that the agility ladder hasnt made its way into some WOD...the equipment is cheap ($1 for 5 sticks of crayola street chalk) and the benefits are huge...looks like coach is trying to work more agility into the mix lately though, anyway, with all the buddy lee and jumproping we saw a few weeks ago.. :)

bklyn

This is an interesting article and I liked the follow-up, Hari. It's easy to get lost in one's own life as the days roll on, and a shame to have a disaster bring everything back into focus.

does any1 know where the first CF was? i was told woodinville wa but am unsure, it would just be nice to know, cant wait for saturdays workout!

Today - (Thurs)- made up a WOD. Tomorrow will get in another as Sat tends to be an off day for me.

21-15-9
70 #clean
asst pull ups & j pull ups
70# Thruster
Push-ups
Time: 23:37

This was a fun one after the tabata WOD yesterday! :) Some good DOMS happening!

God Bless all those involved in the fires.
Erin

Motivating picture, and yes those are U.S. Marines!

Mortgage companies started these fires to offload the current housing/mortgage/banking disaster onto the insurance industry.

j/k of course. Thank you to all the firefighters and first responders working these monsters currently. Stay Safe!

Anyone know what "1VP" means?

yeah the important thing is that people are there for each other in times of need, like this.
Of course the contrast is a little noticeable when remembering hurricane Katrina.

todays picture, is motivating.
Canadians Rock

1VP is another name for the Princess Patricia's, 1st Bn, a Canadian Forces Light Infantry Battalion, based out of Edmonton AB. The VP stands for "Victoria Patricia". The Patricia's have played a huge role overseas in Afg for Canada since the get-go.

You know, I never saw Saving Private Ryan, but I did see that one scene...

Ok seriously people, I have a question for you.

For those of you who do the WOD in the morning and afternoon, how do you do it without it destroying your day?

I used to do the WOD right after it was posted. That meant in my time zone I was killing myself at arounf 9:30pm. After that, I would lie on my basement gym floor for a half an hour, go have a shower, drink a protein shake and go to bed. Today I did Micheal at 3:30 in the afternoon and it messed up my whole evening. I spent the majority of the night sleeping on the couch.

So seriously people, what's the secret to doing the
WOD at any other time of day? Please feel free to email me any advice you might have.

thanks

Has anyone heard of the "Core-Perform" for the C2 indoor rower? I'm a competitive rower and I recently got one, it basically allows you to push a lever and make the seat unstable. It adds an element of body control and balance. I think it's good preparation for on the water rowing, but I think crossfitters might like it as well.

what a beautifully written article. our thoughts are with y'all...keep us updated.

dang the new posts are getting put up early this week. just got back from the gym.

warm up: carving 2 jack-o-lanterns with my boys. 38:05 (might have been a little faster but my 5 year old wanted to pull some guts out of the pumpkin so i said, "get some").

michael as rx'd 22:14

post: 5x5 hspu
post post: fish, veggies and 3 rum and cokes

Great picture - looks like a little bit of functional explosive hip extension.

GREAT PIC!!!Get Em BOYS!!!!! I'll be there with Task Force 0308, deploying in august 08...btw crossfit is being adopted all over the Canadian Forces...huuuuuuuuaaaa!!!!

The blame game is starting now. Its not going to be too much longer before everything is Pres Bush's fault. Just wait.

Andrew Meador - Are you going to the winter class?

Does exercise make us thinner?

Well, here is an article in the NY Times detailing why we believe what we do about exercise and positing if our current beliefs are right or wrong.

http://nymag.com/news/sports/38001/

What do other CF'ers think about this article?

This is one disaster that can't possibly be linked to Pres Bush by any stretch of the imagination. Something that people don't like to admit is that in places with fuel-loading like southern California (double overhead manzanita and assorted chapparal), temps in the 90's, humidity in single digits, and winds of 20-40 mph out of the east; there is simply no way to stop a running fire once it is going. I worked on the Grand Prix fire in San Bernardino in 2003 at the same time the Cedar fire was going nuts in San Diego. The Grand Prix jumped over the I-15 at about 8 in the morning and went right on trucking... jumped over eight lanes of concrete without even batting an eye. Makes hotshot lines or even triple blade dozer lines look pretty useless. No amount of manpower or preparedness could have helped avert the damage from these fires, and here is a big heck yeah to all of those who were out there working their @$$es off to make sure the damage wasn't more than it was.

My heart goes out to all of those who have suffered a loss in these fires, whether it was a house or property or even just the inconvenience of having to evacuate, and the stress of not knowing if they would have a house to go back to.

-T

Another great video clip form Coach Blauer, a lifetime of information in 5.25 minutes. Thanks Coach Blauer for the insight and thanks Coach Glassman for the including it with CrossFit!

Man, I'd love to be Tony in that video...

This morning (fri am oz time)did

30 mins tabata intervals on the C2 at damper 6 = 6538m
21-15-9 pullups, pressups.

Our rugby game was canceled, so my schedule has opened up - here's my next few days:

3 rounds for time:
300m run
21 box jumps (24")
12 dumbbell swings (72.5 lb.)

1-1-1-1-1
turkish get-up l/r
weighted pull-up

3 rounds for time:
8 c&j (165 lbs.)
15 pull-ups

1-1-1-1-1-1-1
c&j
snatch

21-15-9
box jumps (24")
pull-ups
52.5 lb. dumbbell swings

--------

JPW: Provided that I pass MEPS - which I will (I have a medical "problem" isn't actually a problem, three doctors say my "heart condition" doesn't exist - but that's DOD bureaucracy fer ya). If everything works out, then I'll be in the winter class - Jan. 27. OORAH! God willing!

(and btw Harry Reid already blamed the fires partly on "global warming")

--------

#7 bklyn_Chris:

I haven't found much efficacy in jumping rope or agility drills. If you want the lateral agility or the general quickness that they might help you develop, then go for it. I haven't found that they help me with either.

m/55/200

day late.

pullup 15,12,10,10,8,6,6,5, 72
pushup 24,20,20,20,18,18,16,15 151
situp 20,21,16,15,15,15,15,15 132
squat 20,20,16,15,15,15,15,15 131

total: 486

I missed Lynne and Sunday's workout, so I may hit up one of those.

#1
I'm there with you. I have been looking forward to this cert in Toronto for at least 4 months!

Mikey M, interesting article. I lost a bunch of weight a couple of years ago, and I think calorie restiction, and type of food I ate, were more important than exercise, so I agree with the article to that extent.

28/f/107

Michael
as rx'd

15:57 (PR)

decline sit-ups with feet anchored
runs 8.3-9.0 on treadmill

HUGE PR for me today. I must have looked like a fish out of water on those back extensions and sit-ups. Someone actually joked that I must be snorting something before my workout. ha. I said crossfit baby!

pre: Mod CFWUx1
post: fighting off pukie and some light stretching

Ken C- 3 rum and cokes?! ;-) nice way to end the day. carving pumpkins with your boys sounds nice too!

Erin #14- great job on that 21-15-9, and with 70# cleans and thrusters? you go girl!

This article and the current situation in So Cal hits home after the recent wild fires we experienced at Lake Tahoe.

The reality is that Mother Nature bites us in the a$$ every once in a while and it sucks, but this is what you have to deal with when you have 6 BILLION people inhibiting this planet. The fact that people are politicizing this event makes me absolutely sick to my f$#&^*g stomach. Al Gore and his Pulitzer prize buddies pretend to be environmental activists, but who are we to say that what is occuring isn't what is meant to occur. Any geologist will tell you that the earth puts off more carbon emissions naturally than civilized people put off. We are trying to be experts on a topic that has millions of years more experience than our most brilliant scientists. Human nature is intervening in Mother Nature's path by prohibiting natural brush fire. Mark my words, in the next 20 years, the entire Lake Tahoe basin will burn down because TRPA and their environmentalist buddies will not allow mother nature to take its course & burn through the deadwood and extremely combustible fuel. My thoughts and prayers are with the folks in So Cal including my wife's family who live in Encinatas (not sure of their proximity to the fires)

Tony B - Absolutely amazing video clip. I have learned more about self defense from your videos than I have in many years of getting my butt kicked. Keep 'em coming. Thanks T.B.

My dad is CDF and he has been worked into the ground this fire season. I'll have to introduce him to crossfit when he gets back from the current blaze. Either that or retirement and a fishing pole.

Last week the Hitch.
This week Cormac McCarthy - maybe my favourite American novel.

Please, please read before you see the movie.

http://www.nocountryforoldmen-themovie.com/

Hey guys I have posted before but under many random names. I am going to start posting on a regular basis under the same name in order become part of the Blog community. I have been doing Crossfit for two years now starting ever since I went to IOC. It was a challenge then and I loved it. It truly takes a special person to be able to do it, it takes a different type of person. To all that Crossfit your truly one of a kind.

#30 I read the article and feel the only good statement out of the whole article was the last paragraph talking about what you eat. How you replace the calories makes the biggest difference. DUH if a Male(or female) doing heavy physical work burns more calories, Obviously that person is going to need to replace them so they would consume more calories verses a person that doesnt do as much work.

Truly working out is nothing without proper eating habits. That is the bottom line. I mean truly ask anyone on here that participates in Crossfit what there results are when they are eating well verses when they are not.

So in the end I believe exercise alone will not make you thin, EVER. A good workout plan along with eating properly is the key to accomplishing whatever your goals may be in the physical fitness category.

"The question is not how far. The question is do you possess the constitution, the depth of faith to go as far as needed?"

Some random rest day thoughts on all things, written from Seattle while on the road.

First - stopped in to see Carrie Klumpar's place at CF Eastside with her partner Mike Street(?) on Wednesday. Great workout and great people - afterwards, Mike & Carrie schooled me on muscle-ups and some great techniques to improve my handstands. Mike's an intense dude and a great teacher. Thank you and your crew. By the way, I left my watch. I'll come by Friday to pick it up and weasel some of Brock's & Sean's micro-brews.

Second - So I'm walking up the ramp to look at Snoqualmie Falls with my father when someone yells something at me. I turn around and this blonde is running up to me and stops, spins around, and shows me her CF sweatshirt. I realize that I'm wearing my CF sweatshirt also - it's chilly here and about all I brought to stay warm. Who's the blonde ball of spunk and energy who hugs me? It's yesterday's interviewee - Allison from NYC. Irony of ironies. Nice to meet ya.

Third - I got an email from Mike Hom at CF San Diego, the guy I shared a platform with at the CF Games today. I'll get back to ya, bro. Check your inbox.

Fourth - having a workout at Brian Mulvaney's tomorrow then we're going to get some chow. After that, stop by Carrie's (and get my watch).

Fifth - Jeff Martin dropped me an email just about a week ago. I replied and didn't hear back. Now I know why. My heart goes out to everyone affected. The Martins are pillars of this community - we hope you are well. I am sure you are and also certain you're trying to help others.

So, who cares about all of the above? Well, I just thought I would share how much friendship and camaraderie I've had in 3 days after traveling across the country to a city I've never been in, ever, and meeting a number of "friends"; people I've only chatted with occasionally or shared a workout with or a cert, but who have treated me like family.

People will attack CrossFit for its fitness contrarianism and that's fine. Greg welcomes that to help improve what he (and we as a group) are doing. Others steal from Greg and Lauren and say "they didn't invent the squat" - and that's not fine, but the Glassmans are past that. Articles will be written that misrepresent what we do and who we are and others will get it dead on. No biggie. But what many people really miss is the community that Greg and Lauren and many here have helped build, the same community the has fundraisers for all kinds of things, that consists of people who defend and protect others, and takes in strangers/friends from afar with no questions asked.

Thanks Greg and Lauren and those many friends I've met here - and all the rest I just haven't had the chance to meet yet. For those affected by the fires, hang tough. Our prayers are with you.

Dale

Nice article. Minor detail that probably only annoys me: The author seems to imply that the Santa Ana winds are named after General Antonio Lopez de Santa Anna, which is not true. Anyway, good luck to all of those affected by the fires.

Mikey M -

I notice the article was written by Gary Taubes, and is adapted from the material in his new book, Good Calorie, Bad Calorie. It fits with a lot of the paleo diet supporting research, as well as the principles behind the Zone diet.

The emphasis on homeostasis - the body's continued fight to preserve the status quo in the face of whatever comes along - also fits nicely, I think, with the philosophy behind CrossFit (as I understand it) - do NOT get to Selye's stage 3 of adaptation, where you become efficient. Keep disrupting things, keep changing the rules in the middle of the game. Because Life is not a game. And there are no Do Overs.

Playing catch up today a bit.

Thanks for the article today Coach and Lauren. The last paragraph of it states almost exactly what I was going to say. Many thoughts of well being and safety going to everyone there.

#23 Adam Price-
I used to be a workout-in-the-morning-only person until I started CF. Even though I prefer it in the mornings, I now can workout at any time of the day where it fits in best. However, I have found that my performance drops off dramatically (and I feel awful) working out after 8 in the evening, so I make sure that if I do start a workout then, I don't expect any kind of results.
Long story short, I would say just listen to the rhythms of your body and do what works best for you.

Robert Olajos-
You are in my thoughts and prayers for success and wellness.
My neighbor has been struggling these past few months with diverticulitis and other complications and I know a lady at church that started chemo and radiation about 3 weeks ago for breast cancer. Both of them are extremely strong, determined, and are fighters and haven't stopped doing what they do, despite (or to spite?) their illnesses.
Just wanted to let you know keep fighting and we are there with you in spirit as you fight.

AllisonNYC-
I watched your interview today and really enjoy your enthusiasm and spirit!

cynthiaj-
Congrats on finishing your marathon. You have guts and determination.

I have been forced to take a rest period due to injuries that keep piling on. Someone must be trying to tell me something. :-)
In addition to my left knee still swollen and troubling me, feeling fatigued, now I have exertion pain in my left bicep. I attempted Lynne the other day and could only push the weight up with my left arm enough to rack it and then to squeak out underneath. Disappointed as all get out. So in the mean time, I have been rowing daily, doing different distances and intervals.

Have a good day all.

Kate

Chaos - I agree with you 100%. The WOD is only part of the whole equation.

Its easier to stay in shape than to get in shape.
I pulled my wife in to do the last 2 WODs. She has problem motivating herself to exercise and I don't blame her. It's no fun getting in shape, you feel terrible throughout and after the workouts. The thing is, you have to stick with it and workout regularly. This is what I love about CF. There is always 20-30 mins in your day to get the WOD done and you never feel as though you've cheated yourself at the end of one.

I am a happy man today - I completed Fran in 3m:19s beating my previous best of 5m:45s. I have been a Personal Trainer and exercise physiologist for 5 yrs and I have been doing Crossfit for 6 months now and I beleive that there is no better way to develop and maintain a well tuned body. I am slowly wining hearts and minds in the Meat Mark gym that I train at and I have all my clients excited by the prospect to their next WOD. The statement that 'our needs differ by degree not kind' is one of the most profound statements I have ever come across.

I's like to say a big thank you to Coach, Annie, Nicole, Greg, Rob and the rest of the guys who motivate me with every video post I watch - even though I have never met you guys (I live in the UK) I feel a bond between us all!

Go hard or go home!!

nadia shatila

well there is another workout you can check off your "i crushed it list." great work! amazing time you beast.

Am I the only one that didn't catch what was said that made everyone laugh? Something about braces, leg braces - but I don't remember the movie well enough to get it....

Hubby and I did CFWU x1 last night - so Oct 25 is our official CF anniversary date! (Both of us needed assistance on PU - and I couldn't do dips - just held my BW up for 10 sec) The view in the garage mirror was very humbling! Going to be a LOT better 1 yr from now!

Hey all,

This was yesterday's....Michael modified.

I subbed 45# good mornings for back extensions. Wasn't sure what the appropriate weight would be?

28:27

Here's another good article on the fires and why hippies are bad:)

http://www.lewrockwell.com/rockwell/land-socialism.html

Allison - watched your vid today. I just started CF a couple of weeks ago....It's all I can talk about. My friends are sick of me. By the way, I think your snatch is beautiful. OK maybe that was too much. You did real good!(to be said in the best hillbilly brogue you can muster)

Really well written article. I enjoyed it, and true enough, prayer trumps.

Christie #51- I didn't catch it either, too muffled, at least on my computer.

Still need to go back in the comments and read the diet article, I'll try to comment later on that one.

Much needed rest day! I do teach a "bootcamp" class at a local gym and have been trying to incorporate CF into these workouts, because they are great. We don't have all the equipment to do a full blown CF workout, so I have been modifying. After doing "Micheal" yesterday, I thought this would be great to do this morning with the class. With a partner, run a 400, 30 partner situps(one person down one person holdning feet), 20 pushups, repeat 5X. I call it the modified mini micheal or the 3M.

I tried driving to Ramona the other day to see if I could be of any assistance, but to no avail, as a few major roads leading into Ramona were blocked off.

If you go to google maps and check out the "fire map" they have set up, you can see a lot of good information on what areas the fire is affecting. According to Google Maps, Ramona is still a "Red" area, which means it is still in the heart of the fires.

As I was stopped in Escondido before turning around, I passed a few local high schools, which had hundreds of displaced residents standing around, cheering on firefighters. I was impressed at how some of these people were reacting. Rather than be torn apart, they were brought together with their community.

Maybe this is all relative to whose home is actually in danger of being burnt, and who has fire insurance.

This is a great article. I am not a residence of Ramona, but the way he describes the city seems very spot on from an outsiders point of view. I am glad he was able to write such a clever piece and highlight the finer things in life, like kipping pull-ups.

Stay strong Brand X!

#30

I've read some papers doing research for bio class that exercise helps to properly regulate hormones related to weight issues (insulin, leptin, etc.)

Leptin is a hormone made by fat cells. More leptin, more fat. Most people are sensitive to this, and know when their body has too much fat. In rats with deficient leptin receptor genes, exercise actually changed the genes so that rats were more sensitive to leptin levels.

I think that weight issues stem from eating a lot of carbs. This video is along the same lines as your article.
http://www.cnn.com/video/#/video/bestoftv/2007/10/21/lkl.diet.debate.cnn

The blame game began in post #3 with Hari's link. Obviously the fires are the fault of the Leftists and Dems through the actions of environmentalists...

Obviously.

ryan #6

where do you train in baltimore?

Whoa I love working from home days - went for a run at lunchtime and did a 5k PB: 28:30 (I know that's slow for some of you, but for me that's flying - especially with all my knee problems!)

(F/40/134)

# 2 Janell

Sistah- I always read your post and go Man that girl is Awesome and then I look down and see your name and go "Of course, It's JANELL!!"
I thank you for getting me into CF!! I got you into Classical music- You got me in CF- we'll call it even.

Thanks for posting the article. I am a San Diego transplant in New England and it's great to hear people talk about the side of San Diego that isn't upper-middle class suburbanites.
My prayers go to all in the CF community who are affected by this event!
I also love how even in the face of such a horrible event, the people of San Diego put a good face forward, helping each other and supporting each other throughout it all. The amazing people of San Diego make it the great city it is.

Question regarding weight used in WOD's:

In order to scale the weight used for a workout to suit my own body weight, what body weight is assumed for the weight recommended?

i.e. Should I assume that, if 225 lbs is prescribed (for dead lifts), that it is for a guy weighing 200 lbs? And then I scale that down to 180 lbs (dead lifts) for my own body weight of 160 lbs?

Thanks.

#57, Bret,

"The blame game began in post #3 with Hari's link. Obviously the fires are the fault of the Leftists and Dems through the actions of environmentalists..."

Is your point that no one is to blame?

Thats a good picture of Canadians kicking ass in afghanistan. 1 VP(Victoria Patricia) 1st battalion, Princess Patricia Canadian Light Infantry.

#17
Those are Canadian Troops doorbusting BTW, notice the flag on the left shoulder?!...I can recognize my own kind, as I have worn that tan uniform myself over there. There's nothing better than a bunch of Canucks busting in on the Taliban!...

That Tony Blauer video is as always outstanding! I have had to use the Spear a few times at the bar where I work; very effective!... Keep those vids coming...

My point is that some Rightists' opinion piece does not equate to fact.

And my guess is that there are multiple factors contributing to these fires (including perhaps arson, weather). But, that is merely a guess, as I am far from qualified enough, or knowledgeable enough, to have a solid opinion. And that attitude is maybe something the Rightists on this website should think about before invoking the standard boogeymen.

But, easy as pie and predictable as the Cubs not winning the World Series, someone on this website blames the Libs, Dems, Leftists, or their red-headed stepchildren, the environmentalists. Everything is so simple when there are scapegoats to be abused.

Almost makes me want to root for the Cubs. Almost.

I've been doing CrossFit on my own for about a month and love it. I just finished my 3 intro classes with a buddy of mine at North Shore CrossFit in Topsfield, MA. Looking forward officially joining the CrossFit community. Great Cross location. Highly recommended. Vin

#31 completlt agree, my parenys house burnrd down. They lived up in the hills of poway on the border of Ramona. They cleared about 50m around there house and had about 15m of ice plant surrounding there house, and its gone . Othersfriens of ours left their house when the fire was &t their pool...it survived. There is no rhyme or reason to those who's homes made it and those who did not, but one thing is for sure the firefighters did a damn good job and the govt. could have done nothing more in those perfect fire conditions

Nadia, that is an outstanding time on Michael. Great job! You're half my size and did it in half my time. If that's not proper motivation to improve, I don't know what is. I definitely got some looks during my back extensions last night at globogym. I was able to pick up a few choice comments from the cell phone gallery such as "wtf is he doing?", "He'd better wipe that thing down when he's done.", and "Whoa, that dude *really* likes back extensions."

Murlin, thanks for the CNN link. I've heard a lot about that book and may read it just to see what all the fuss is about.

I'm not sure if this has been posted here before, but it's a great article that lays out the basics of proper nutrition. I used these principles before going on the zone diet (which advocates many of the same concepts) and had great results. It's long, but worth the read.

http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?_r=1&oref=slogin&pagewanted=print

Love that picture, brings back some memories.

And Hari, just so you know, I am aware of the exact same scapegoating of the Rightists from those Dems, Libs, Leftists. You know, blame George Bush for Katrina, for the Earth's orbit, and wintertime. That is equally despicable, and equally worthless.

But I find it funny that the people on each side are so blinded by their conviction that they are unable to see within themselves the very flaws that they project to the "others."

I am so sick of it on both sides of the aisle.

M/22/6'1"/185

No rest today, have a water polo tourney this weekend so I don't know if I'll have a chance to do the WOD's saturday and sunday.
GI Jane on basketball court, regulation rims.
12:42.85
I'll have a friend let me into to the gym at the school we're going to tonight. Gonna try and do 100 Renegade Man-makers at 40# DB's. Should be a blast.

#23 - Adam Price.

I've got the same problem. Right now, I only do the WOD once per day, however, once I get a home gym in, I'd like to shoot for 2x daily.

I get off work at 4:30, and use a gym for my WOD's for the most part (sometimes, I'll just do jumping pullups and whatnot in my garage.)

I find that when I get home, I can barely see, and my hands shake from muscle fatigue. :) Some nice though... I'll make supper then for me and the missis, and I'm usually done for the evening.

What I would consider trying for 2x daily workouts is go at 50% effort in the morning and 110% effort in the evening. The pre-work (AM) WoD would allow you to wake up and get the blood flowing more than anything.

PErsonally, I'm a nightowl, and can't manage to pull of a morning workout, as I barely get in to work on time as it is. (Granted I don't do much all day, but that's irrelevant. ;)

Just my thoughts on it.

www.angrydalty.com/crossfit.htm
- click the ads, I get a few pennies per click. :)

Concerning the article on weight and exercise: I got the impression that the author was not looking at calorie intake and exercise volume as independent occurrences as pertains to weight. He assumes that an increase in exercise volume causes an increase in caloric intake. So, of course, if you burn 500 more calories through exercise but take in 500 more calories you won't lose weight. I think that has been proven in scientific studies. What hasn't been conclusively proven is that there is no link that states that if you increase calorie burn by 500 calories yet keep your calorie intake the same then your weight won't decrease as the author seems to be saying.

If you eat more but maintain the same level of activity you'll gain weight. Conversely, if you eat less but maintain the same level of activity you'll lose weight. If you increase your activity but maintain the same caloric intake you'll lose weight. Conversely, if you decrease your activity but maintain the same caloric intake you'll gain weight.

Calories in versus calories out still seems to be the operative theory for weight control. For health though, what those calories consist of has to be added into the equation. The complexity usually is provided by a person's knowledge and mental willingness to control these factors. That is where the multi-billion dollar diet industry makes its money - by selling us potions and nostrums and words to try to help us control the factors.

Also, what is the cause and effect relationship, if any, between leanness and activity. Just on anecdotal evidence, leaner people seem to be more active, or is it more active people are leaner? In my travels to yard sales and flea markets, the overweight sellers always seem to be sitting down while the leaner sellers are up on their feet and moving around. Or, is my personal bias, that active people are leaner, coloring my perceptions?

Just something to throw out there since we are talking about fires today. This is an old article that I ran across. Just some food for thought. Maybe a possible business option for someone. Just passing knowledge.

http://www.nytimes.com/2007/08/28/us/28idaho.html?ex=1345953600&en=dcdf2659404556b1&ei=5088&partner=rssnyt&emc=rss

"The question is not how far. The question is do you possess the constitution, the depth of faith to go as far as needed?"

Just got around to Michael today. Severely winded due to giving blood yesterday. Who needs blood anyway - 3 - 2 - 1 GO!

m/41/160
27:06 - 3 minutes off PR
Subbed 1K rows for runs.

#66 Brett -- looks like the mods don't like debate. nothing new here. I posted a comment with a link to another article on Ramona, from the firefighters' perspective, and lo and behold, it ain't up. Must be left-leaning...

Thank you for the thoughts and calls. We are safe. Our home and Brand X are safe as well.

The roadblocks Gonzo mentioned were dropped for about 10 minutes Tuesday morning and a few of us were able to get in before they closed the roads again. We cleaned up Brand X yesterday and will open again tonight.

The roadblocks opened last night thousands returned to their homes, but hundreds have no home to return to. Please remember them in the days ahead.

Our friend Patrick Moved to the Carolinas last year. Still checks in and post workouts like:

21-15-9
Thrusters with the large rock
OHS with the small rock
Deadlift railroad tie

Here is a piece that was on the affilte page several months ago about why e trains. I respect him greatly and always look forward to hearing from him.

http://www.crossfit.com/cf-affiliates/2006/12/saturday_061230.html#more

'Robert Sutherlands'from yesterday's post:
4 rounds of walking w/45#plate overhead 200 meters

Tried 45# and could only go a little ways, so went to 25# plate. Much harder than it reads. I named it-
"SURFS UP"

nadia, that is a phenomenal Micheal time. Way to go!

I live in VT and went up to Canada earlier this week for hockey game. While I was there I noticed (very quickly) that were very few overwieght people in the crowd. I've lived in Europe several times as well and know that Europian countries are likewise slimmer than America. It can't be that they exercise more. They are just as busy as we are and have just as hard a time fitting exercise into their schedules. I've always believed (from personal observation) that either diet or exercise will allow you to maintain a particular level of fitness. Only the combination of the two will greatly improve your fitness. My diet is very simple, no refined sugar, no MSG. Other than that, I eat as much as I want of whatever I can. It's been incredible for the last 6 years. But it's the last 8 months of having joined Crossfit that's really amped my fitness.

To comment 3, the article you cite is indeed four years old (dated October 2003). But the President signed The Healthy Forests Restoration Act of 2003 a little over a month later. http://www.whitehouse.gov/infocus/healthyforests/

Is your point that the bill did not prevent the current fires and therefore we can infer that the enviromentalists were correct that it would do little to prevent fires and was simply a giveaway to the timber industry?

I have a question. Just did "Fight Gone Bad" today for the first time. What is that 'copper pennies/blood in my chest' taste? I didn't puke, but afterwards--for the next 90 minutes or so, I felt like I had a cold-conjestion coming up, scratchy voice.

Has anyone experienced this taste in their mouth/chest after an explosive WOD?

What the hell is it?
bsn

Although Tony Blauer has some good defensive tactics, I'm not quite sure I agree with the SPR one.

The issue is rather simple...all the attacker has to do is "break" the weakness at the victim's thumbs by pulling back up, breaking the SPR hold, then re-attacking.

Just an observation...

#45 Dale Well said.

I am grateful for the sense of community and learning that is promoted here.

Grateful for awesome(what other word?) fitness and techniques, for Tony Blauer's basic explanation of high-level combatives, for how local events effect our fellow Crossfitters in Ramona - and hearing Jeff's reply, for exposing me to worldwide and political events about which I wouldn't usually have any knowledge.

I'm also proud to see that photo and that Canada and Canadians are able to contribute in Afganistan and worldwide.
I was glad to see a Canadian Mars water bomber enroute to assist in California too.

I'm also proud to see the individual accomplishments that are posted (way to go Nadia!) and that the people are brought closer to home with the videos and interviews.

I like that the posted accomplishments evoke a competitive response - I want to keep up, I want to get faster, stronger, I want to(need to) learn more.

When a community effects a response on the street like Dale mentions in his second point(ya gotta read it) you know you want to be a part of it.

A lot more than just fitness here.

Thanks Coach and Everyone. Stay Safe out there.

#23

I usually do the WOD at around 430pm on weekedays and about 815 am on weekends. I don't find that it ruins my day. This could have to do with levels of fitness or nutrition, more than I can answer.

I do see however that I perform better at the 430pm w/o's rather than the am workouts. I feel the reason is the AM workouts are done 45 mins after I wake up and on an empty stomach so I'm not going full speed yet.

#81 : the 'giveaway' to the timber industry is a separate issue from the federally-funded brush clearing and the 'let it burn' policy for lightning strikes, both of which were long-overdue and wise measures.

I posted the following link before, which is an article from the firefighters' perspective in Ramona. Let's see if it makes it through this time:

http://www.latimes.com/news/local/la-me-tictoc24oct24,0,5574220,print.story

If you think the residents of Ramona had it rough, try putting yourself in the firefighters' shoes.

Thank you to all who responded to my post about the marathon; it was a great day, all in all. I've taken to heart the words of wisdom about not leaping back in to workouts too quickly, and have taken a few days of rest (which my feet definitely have appreciated even as my mind has been arguing "what?? didn't we just do 2 weeks of tapering???").

Took my fire-breathing dragon out on the trail yesterday, and although none of the horse-eating monsters she thought were hiding in the woods actually jumped out and got us, we did see a huge bobcat, two glorious-looking coyotes, and a woman walking 9 geriatric dogs in the Open Space (including "Three-legged Charlie" who kept up with the pack just fine.)

Looking forward to whatever tomorrow brings, although I'll have to work out after spending the day at our annual Halloween Horse Show, where my daughter and pony will be dressed as a mouse and a chunk of cheese (for the costume class, not for the jumping!)

Dale - I enjoyed your post!
Kate - sorry to hear about your injuries,hope they heal soon
Nadia - congrats on the PR!
Travis in Reno - I completely agree with your comment about Tony Bauer's videos - they're exceptional
3/7 Chaos - great quote; thanks for sharing it

Glad to hear that BrandX and the Martins are ok. My thoughts are with all who will be going through the rebuilding & recovery process.

1st post, 3rd day on CF

Missed Michael yesterday, so traded out rest days. 1st att at Michael at 36:08.40

800m run on treadmill
BE on ball with feet anchored
SU anchored on floor

#23 - For the first 3 or 4 months I was a wreck for hours after the wod. My coffee consumption went up a lot just trying to stay awake at my desk. Fortunately I had a job where I could sneak off and snooze under an unused desk for 20 minutes which was enough to get me on track again. Now I workout in the early morning and I'm usually relatively recovered by the time work starts. One of my favorite things about crossfit is how fast I recover now. Usually within a few hours I could handle another major physical stressor. It allows me to go to unit PT or surf after I do the wod. The caveat to that is I have to get 7-8 hours of sleep. If I don't sleep well I will not recover nearly as well. After longer wods (hero workouts for example) I need even more sleep than that. So how long have you been crossfitting and how much sleep do you get?

Andrew - good luck at winter class! I have heard horror stories but the good news is that you get much nicer weather for TBS although that means more competition for infantry if you are so inclined. Cold weather at TBS causes a lot of people to decide they are support guys at heart.

#82 - yes, but I have no idea what it is. I also sometimes get an ear block for an hour or so but it always goes away as I recover.

Stay strong Robert!!

God bless all of you Crosfitters who are touched by these fires. Those of us on the east coast are thinking of you.

Jeff and Mikki Martin,

Glad to hear you and Brand X came through okay. Thanks for keeping us posted.

Scott

wow, i have lots of comments today. none really all that insightful...

first off, i had a rest day yesterday and caught up with michael. results posted there.

adam price -- i workout in the morning, first thing after breakfast. which is one reason why i often talk about fighting off pukie. i have always needed to workout in the AM due to my schedule and that i am a total morning person. (you'd hate me.) i am wrecked for about an hour and then its like i am on crack the rest of the day. i crash around 11pm and sleep like a rock.

kate -- sorry to hear about your injuries!! try to be patient! you'll be back at it in no time!

owen and nadia -- sub 4 fran and sub 16 michael? well freakin done!!

christie -- welcome!

and most importantly, jeff -- so good to hear that you all are okay. thank you so much for that link about patrick. fantastic!

enjoy the rest day all!
ck

Hari--

Is is the role of the government to manage public land to reduce the risk to private homeowners? Sounds like a liberal scheme to me.

The other day I heard the newly elected Gov of Louisiana saying that with homeowner insurance rates rising for storm damage and such, the Federal Government needed to step in and subsidize insurance. Do you think the people of LA knew they'd elected a leftist when they voted Republican?

Feeling a little tender today from this week's WOD onslaught, but a buddy and I are thinking of doing a makeshift WOD along the Hudson River today:

CFWU

For time:

2 mile run
3 rounds:
> 20 box jumps (or bench, table, wall - whatever we can find outside)
> 20 pull ups
> 20 push ups
2 mile run

Might not be the brightest idea in the world on a rest day, but...

#95 TomR:

> Is is the role of the government to manage public land to reduce the risk to private homeowners?

The primary goal is to manage risk, period, to the public as a whole. Seeing as to how some of the biggest expenses from this here disaster are coming in the form of broken gas mains, downed high-voltage power lines, and other publicly shared infrastructure, it is in the government's best interest to do so. Californians in high fire risk areas are already required by law to clear brush around their property; in addition, most mortgage companies require that homes be covered by homeowner's insurance for the duration of the mortgage term.

Homeowners who have the option to dispense with insurance and feel they cannot afford to insure their property take the risk of losing a very large investment. If you lose your money gambling on stocks, the government is not going to intervene to recover assets except in cases of fraud or other criminal acts. But if the entire economy is jeopardized by fraudulent or unethical business practices, it is (per the above) in the government's and people's best interest to fix the problem. This is not at all unlike federally tended lands and the risk they pose to the public.

A true hard-right wingnut would demand that all public lands be sold to the highest bidder, anyhow, which renders the question moot.

So glad to hear the Brand X gym and Martin home is intact. My prayers go out to those not so fortunate.

If something does happen to your place Jeff. You can always stay with me (or Dan S I am sure). . .but you'll probably want to stay with me. . . It is just a 9hr commute, anyway.

-jj

Jeff and Mikki Martin-
Glad to know that you all are doing ok. Thanks for posting the link, it was great.

CynthiaJ and colleen-
Thank you for the well wishes. I seem to be out a bit lately, but I just need to be smart, patient, and not rush my recovery. Big sigh at that!

Of course getting some sleep would be nice too. :-) Insomnia, bleh.

Kate

Comment #78 - Posted by Jeff at October 26, 2007 10:16 AM

awesome link Jeff, thanks for sharing it.

and my favorite quote from it is:

"I train because my kids still like to be carried sometimes."

#66, #71, Bret,

"My point is that some Rightists' opinion piece does not equate to fact.

And my guess is that there are multiple factors contributing to these fires (including perhaps arson, weather)." (#66)

I agree that opinion pieces are not fact, and I agree that there are often multiple factors to consider. But as a matter of public policy, there is not much that can be done about arson or the weather. There are, however, changes that can be made to current laws. Unless someone argues that the laws as they stand need to change (the point of the article) then nothing happens.

"And Hari, just so you know, I am aware of the exact same scapegoating of the Rightists from those Dems, Libs, Leftists. You know, blame George Bush for Katrina, for the Earth's orbit, and wintertime. That is equally despicable, and equally worthless." (#71)

I agree that there is plenty of incoherent finger pointing on both sides, but the fact that no one is always wrong does not mean that no one is ever wrong.

Finally! Did my first 21-15-9 of:
Dead lift
HSPU
Broad leap
225# for the DL.
HSPU with blocks under hands to get full rom
broad leap on bball court.
6:04.
I couldn't do the DL's for squat when I started a couple months ago. Crossfit ROCKS!

#82, Howard, writes,

"To comment 3, the article you cite is indeed four years old (dated October 2003). But the President signed The Healthy Forests Restoration Act of 2003 a little over a month later. http://www.whitehouse.gov/infocus/healthyforests/

Is your point that the bill did not prevent the current fires and therefore we can infer that the enviromentalists were correct that it would do little to prevent fires and was simply a giveaway to the timber industry?"

Actually, I had remembered reading the article several years ago, and to my embarrassment, I found and posted it before I checked to see whether the law had been subsequently passed. (It had, as you correctly noted.)

So, in fact the change in the law didn't prevent the current fires (though it may have prevented others). I stand corrected.

However, as #87, Tim T, (correctly, in my opinion) points out:

"the 'giveaway' to the timber industry is a separate issue from the federally-funded brush clearing and the 'let it burn' policy for lightning strikes, both of which were long-overdue and wise measures."

#95, TomR, writes:

"Is is the role of the government to manage public land to reduce the risk to private homeowners? Sounds like a liberal scheme to me.

If the government chooses to be in the business of owning public land then, yes, it should manage that land in a way that minimizes the harm to adjacent private property. This principle is not much different than the one that requires me to keep clear the sidewalk in front on my property.

"The other day I heard the newly elected Gov of Louisiana saying that with homeowner insurance rates rising for storm damage and such, the Federal Government needed to step in and subsidize insurance. Do you think the people of LA knew they'd elected a leftist when they voted Republican?"

I'd be all for the government subsidizing insurance, if it then refused to pay the costs of anything not covered by insurance. While I'm not familiar with the governor-elect's comments, I take them to mean that people should have insurance (even if it's government subsidized) rather than expect the government to pick up the tab after the fact.

A more direct answer to your question is that all state-level politicians, no matter how principled they claim to be, never hesitate to request a handout from the federal government. The cost of passing up free money is just too great.

The other half is on board with Crossfit. She loves it. The first few WOD's were rough for her, but I find her waiting for the next WOD. It is awesome to see her get excited about working out. Please keep up the good work. Both looking forward to the next WOD.

nadia: awesome "michael" time! you rock girl!

dale: as usual...well said.

swatman (or should i say "Sarg"): read the article!

I thought I would try my first post. You all seem to know each other well. Crossfit has been incredibly good to me and I have signed up my first cert class. I hope to meet many of you in the years to come.

Thursday I did Micheal as rx'd 22:10 and today for a rest I ran a 5K, nice rest day. I coulndt resist.

Well, lost my buddy somewhere along the way in the cold rain along the west side highway. Ended up modifying things a bit as well since everything was so wet.

CFWU

Ran 6 miles
Stopped whenever I saw an opportunity for pull-ups, roughly every 10 mins or so, then did a round with no rest as follows:
>4x 15 pull-ups (2x from tree branches and 2x from beamed roofs)
>4x 20 push-ups (feet elevated 2' on avg, which caused the front of my shirt to become a waterlogged sponge)
>2x 20 squats (added these while waiting for lost friend when past midway point of run)

Total time: 54 minutes

I must have gained several pounds of water weight from the soaked clothes, especially the sneakers. I sure hope the CrossFit Gods don't RX a 10K tomorrow!

I remember Ramona the Brave. But I can't remember if she's from Cali?

Nadia, your Michael time was amazing. Well done.

#45 Dale_Saran

Everyone should read your post and remember it. Since I started CF I have made many friends by joining a CF group on facebook, by checking out the CF gym when i was living in rochester, NY (www.crossfitrochester.com) and the CF gym here in NYC (www.crossfitnyc.com) (Both are great facilities run by people who really know their sh*t).

What's really amazing, and something i mentioned to Keith, the trainer at CrossFit NYC: The Black Box, is that the facilities always look 10x bigger on the websites than they do in actuallity. According to posts by the glassmans, even the CFHQ is pretty small, especially when compared to other equipment hungry gyms like Gold's and university fitness centers.

Whats more amazing by the small size of these facilities is the amount of work that you can get done with a large group in a small facility...and the amount of bonding that occurs after the fact. There's something special about absolutely killing yourself and competing with people in a workout environment for time, rounds or load and then collapsing together and curling into a fetal position, congratulating one another on a job well done.

This community is something that CrossFit has forged, whether intentional or not, and its something I would not trade for the world. You can meet a random crossfitter on the internet, and sit over a lunch the next day and chat like you are old friends...whether its about the squat or how much u wish the Bosox would lose the next 4 vs the rockies (maybe thats just me ;o ).

Just my 2¢ on a rest day where I have already done a WOD at the Black Box and taken a sweet freakin nap. Tomorrow is the real rest day for me :)

bklyn chris

1.5 hrs of fris with 3 and the 1s

30/M/200

WOD:

Shovel and haul 4.5 tons of gravel

TimT and Hari--

Thank you for your thoughtful comments.

Saw this story today.

http://www.salon.com/news/feature/2007/10/27/fire_suppression/

To what extent can we manage the risk for homeowners who build in fire-prone areas? Or in coastal areas prone to hurricanes. Or in cities below sea level? etc.

#114, TomR, writes,

"To what extent can we manage the risk for homeowners who build in fire-prone areas? Or in coastal areas prone to hurricanes. Or in cities below sea level? etc."

The only true way for the federal government to manage the risk is not to pay the cost of these disasters. (Or at least define in advance precisely what limited amount it will pay.) Once the government picks up the tab, the risk is not managed; it is shifted. As a practical matter, that is not likely to happen. When CNN shows up with its cameras, the money starts flowing from Washington, and however much is handed out, it's never enough.

If you had polled the entire country prior to Katrina, I suspect more than 90% of the population didn't know that New Orleans is built below sea level. The Army Corp of Engineers should issue a report of all at-risk areas and post it on a web site for all to see. I think the knee-jerk reaction to bail out the underinsured would be substantially reduced if it were made clear that these are high-risk areas.

We also shouldn't forget that the states are also shifting risk. California collects very high property taxes from the homeowners in fire-prone areas. If California can have the tab picked up by the federal government after each fire, it has little incentive to limit development or manage its public land, which has become one big tinderbox.

#114, TomR, writes,

"To what extent can we manage the risk for homeowners who build in fire-prone areas? Or in coastal areas prone to hurricanes. Or in cities below sea level? etc."

The only true way for the federal government to manage the risk is not to pay the cost of these disasters. (Or at least define in advance precisely what limited amount it will pay.) Once the government picks up the tab, the risk is not managed; it is shifted. As a practical matter, that is not likely to happen. When CNN shows up with its cameras, the money starts flowing from Washington, and however much is handed out, it's never enough.

If you had polled the entire country prior to Katrina, I suspect more than 90% of the population didn't know that New Orleans is built below sea level. The Army Corp of Engineers should issue a report of all at-risk areas and post it on a web site for all to see. I think the knee-jerk reaction to bail out the underinsured would be substantially reduced if it were made clear that these are high-risk areas.

We also shouldn't forget that the states are also shifting risk. California collects very high property taxes from the homeowners in fire-prone areas. If California can have the tab picked up by the federal government after each fire, it has little incentive to limit development or manage its public land, which has become one big tinderbox.

Hari--

I think we agree. I appreciate your taking the time to respond.

More people seem to be talking about these issues. Whether there will be any material changes in behavior is a different matter.

I rested.

Rested.