Still dead from Dianne! What does everyone use as their benchmark? Besides the CFT? I like using Cindy...

Fran is also good for a benchmark. CrossFit Seattle has a great chart that I use for setting/accomplishing goals over a wide spectrum:
http://crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf

#1 Firefighter9

I too like Cindy as a benchmark. Since I'm trying to break a 5:30 mile this year, Murph is benchmark for me too.

And I think about Fran at least once a day...
Kind of in love with her.

Great to see all the faces from Crossfit Calgary/OPT at the cert. Gaucoin, OPT Mommy, Grant, Kath and Chantal great work!

Sorry to leave out Landry & Sifton.

Evening (ran out of other languages...more of a duoglot or a triglot than a polygolt).

Well, if this is your first Rest Day you certainly picked a doozy to start off on. Wow. Where to begin. The basics: every 4th day Coach and Lauren toss up a topic and invite all of CF universe to have at it. The topic is often provocative...and...let's just leave it at that. It happens every fourth day, come rain or shine. If you don't like the concept take the day off. If you don't like the topic take the day off. If the whole idea gives you hives...take the day off.

But, if you are of a mind to participate, here are the rules of engagement (acknowledged more often in the breach, I'm afraid):

If you are an expert in the field at hand you may be accorded that stature. Be prepared to prove your chops. Don't expect to get a free pass due to that fact.

If you have an opinion back it up with fact, science, research, or a boatload of really smart folks who agree with you. An unsupported opinion is not worth the electrons you spent on the typing and you can expect to have that pointed out.

The community really does care how you feel about an issue, but you'd better be ready to share WHY you feel that way. There's no cryin' in Crossfit.

Write well. Spell check. Use proper grammar. Trust me.

Use, or link to, a real name and a verifiable email. Feel free to post under a pseudonym (of course you can. Come on, I'm calling myself bingo for heaven's sake), but a fake email and unlinkable name renders your post compost.

Discuss ideas, concepts, facts, and theories. Ad hominem is the refuge of the intellectual weakling; don't bring that weak sauce here.

Grow a thick skin.

Well, then, welcome to Rest Day. Fasten your seat belt. Keep your hands and feet inside the car. Have a safe and pleasant stay.

Kyle re: Rhabdo...feel free to email me.

Just FYI: I've been doing CrossFit for about three weeks or so (and following the Zone diet pretty reguarlarly) and I got the best compliment tonight.

I was greeted by a girl friend whom I haven't seen in about a month and the very first thing she said to me was, "Girl, you are lookin' cut!" Cut!! Me??

I've never heard that before! It totally put on me on cloud-nine.

I heart CrossFit!

*regularly (sorry for the typo, the English teacher in me won't let you believe I can't spell).

hahha look at Dave peeking out in the back again. cute.

I want to move to Santa Cruz.

another cert pic with no coach?

Ya know, I always know the rest day is coming but I'm always disappointed when I see it on the site.

On the article:
Anyone who remembers the breathtaking play-by-play of the invasion by Muhammed Saeed al-Sahaf (Baghdad Bob) has probably figured out that telling and believing ridiculous lies is a beloved custom of Arabs. It's ingrained more deeply into the culture than yodeling at funerals and beating their wives. Hating Jews goes back quite a long way for them too, so it isn't really any surprise that they buy into this sort of garbage.

How's that for ad hominem, bingo?

I don't understand how even the study of this benefits ANYone.

after having done crossfit for extended periods between spring 05 and fall 07, haven't done much of it in two and half months now. have continued training though. numbers have increased considerably since going back to what worked for me in the past. will continue to include a crossfit-like workout every so often after sparring. the workouts were fun while they lasted, but i didn't see great results like most others here have claimed. would rather squat 315 more than once :)
good to see more people posting here though. shows that more people are getting off their rears to do something.

The author says that Jews were accorded a lower power status in traditional Muslim culture - that is, 500 years ago. "Obviously", he says, modern Muslim fears of Jewish control must have been imported from Europe!
I think this is a bit of a jump. Hitler was interested in the Middle East, and he probably fanned the anti-Semitic flame there - but that "obviously" skips over quite a bit of modern history. Seems to me the gradual decline and fall of Muslims (i.e., the loss of the caliphate and the fall of the Ottoman Empire) contributed to Muslim frustration and need for a scapegoat.
Then comes continued conflict over the existence of Israel, and perception of its existence as discrediting to leaders of the Muslim world...

Max #2: CrossFit HEL has something similar- there are certain exercises to do over a set amount of time to reach the different levels. I assumed most affiliates have this- is this the case? See see HEL's, go to crossfithel.com, click on the programs and membership link on the left, then bottom left to "Beginner" etc.

Also, where the heck is part 2 of Adrian's kipping video?? I need it!

And Cassandra: Awesome compliment! I love getting compliments about my level of fitness. Way to go!

While I cannot pffer any specific evidence for or against the theories presented in the article, aspects do fit in with some things I've observed about the Middle East and Muslims from the outside. (As I have nothing concrete to offer I'll leave it at that, I just wish I had the time to read Jihad and Jew-Hatred before this posting day was over.)

For #13 Edgar, here are some reasons why I can see that studying this topic is beneficial.
1- All knowledge is worth knowing for and of itself.
2- Understanding the human condition is the greatest knowledge one can gain, and partial comprehension is still of great value.
3- The Middle East has been a large influencer in history for a long time, understanding why it is the way it is (or at least someone's take on the topic) may lead to clues as to how to fix/ameliorate the situation.
4- The redical aspects of Muslim society that are anti-Jew are often connected to/part of the groups that also have a hate on for Western society. Knowing what makes them tick can help us to deal with them.

And even if Matthias Küntzel is shown to be full of it then we've taken strides in eliminating a fruitless line of research and can look elsewhere.

Interesting article...not sure how to comment on it...
So, there are some people out there that believe in a great jewish conspiracy...My theory is that the REAL conspiracy is making people believe in a jewish conspiracy.
Our true masters, those which control our beliefs (through the news, religion, among other things) and our governments (through money...duh) are in it to remove people's desire to rebel. Make people believe that there's no point...then you've won...you can do ANYTHING, and nobody is (therefore can) do anything about it.
Imagine if the unpopular G W Bush and his "war on terror" (notice it not "the war or terror-ist-ism") was in power in another time. Would the people allow it? Of course not. Now, they're all too busy waiting in lines to get an Xbox360 and an iPhone to go to a rally and demand changes.
Turn people against each other, and you're safe! If two kids in the school yard are fighting, nobody is going to come after you...
So, make a race of people who happen to be religious 'evil' and out to take everything you've got, and when the true masters are out there wanting something from you, you provide...you don't see them as the ememy because you're too busy with 'people-over-there'...
Just my thoughts...don't believe everything you see on the news...there is a propaganda machine that makes it's own versions of truth.

Quick question: Where does the 21-15-9 rep scheme come from? I am presenting Crossfit to my company this week and did not see anything about it in the FAQ or in the journals. Is it from Mark Rippetoe's book?

So I just got home from the cert in Santa Cruz. First off if you have been thinking of going to a cert stop thinking and just do it....again.....faster! The crew at HQ put together an incredible weekend packed with so much good stuff you have to experience it to really understand the depth on knowledge and amount of professional instruction that has accumulated in this community. Big props to everyone who was there, we got our butts kicked a few times but everyone held it together pulled out solid performances. The level of camaraderie and support form each of the coaches and students was nothing short of amazing. Thanks again to everyone who makes this whole thing a reality.

P.S. we got to see OPT lay down a 6:59 Helen

Crossfit Cert = Good Times! Whenever I get to be involved in a cert, I feel blessed. The people I meet (shout out to nadia, gaucoin, OPT Mommy), the awesome lectures, the new coaching cues I always learn. So much packed into two days. The Trainer Certs rock! Plus, I got the added pleasure of seeing OPT perform a 6:59 Helen and then the double pleasure (Pleasure?) of having my ass handed to me in a head to head WOD against OPT. Canada is no joke.

RifRafRob,

To know you, is to love you.

Who are the Chaotics???

http://www.thechaoscompound.com

Owwww Their backs are gonna be hurting after that one.

Someone should have helped them a little with their form.

RifRaffRob #12

Do I get it right? In your opinion Arabs are just too stupid and their culture is too primitive? So, what do we do about it!?

And by the way, not all Muslims are Arabs, but may be this is too difficult for you to grasp...

P.S.
I am not a Muslim and not an Arab, just don't like any kind of racism and xenophobia.

I NEED the second half of Adrians kipping pull up lesson. When is it coming?

For benchmark I use Annie and/or Fran but being still a novice on really getting solid pull ups )I can kip out 5 in a row but need to reset each time) I can get a clearer picture with Fran without compromising my workout intensity.

Thanks for the article Coach.

Nadia-
I see you in the front looking as beautiful as always! I hope you had a fun weekend.

Kate

26/f/142/5'9

Wanted to do deadlifts and a little sore from yesterday so opted for 5-5-5-5-5:
100-105-110-115-115(pr)

I think the column is missing one vital bit of information: the present!
Yes, history (and those with influence) play a role in determining how people feel/react, we must acknowledge this.
However, history doesn't ignite emotion quite as well as what happens TODAY.
The Israeli government flexes its muscle with rockets, tanks, walls & bulldozers, destroying lives in the process. Meanwhile, Hammas rockets & suicide bombers return the threat to Israeli lives.
When the rest of the Middle East sees/reads/hears this, it fuels an emotive response, especially because of the connection within the Arab world (wouldn't many Americans have a strong emotive response if many in Toronto were subject to either daily terrorist threats OR an occupying force?).
How can anyone comprehend this kind of violence?
By casting slander and labeling those on the opposite side as some sort of 'sub-human' race void of compassion.

Yes, in the 1930's & '40's the Nazis were absolute schmucks & Hitler wanted to gain advantages in the Middle East.
Yes, during that same time, many in the Middle East had their own reasons for hating Jews.

But I think it's easier to explain the current state of anti-semitism, at least in the Islamic world, by linking it to the current state of geo-political affairs between the Arab-Israeli world.

(what a way to start off the week...thanks for letting me vent!)

Coach doesn't do group photos anymore? Haven't seen him in the last few.

Evgeni,

Though you might disagree with RifRafRob, you are jumping to conclusions as well. He did not say Arabs were stupid, nor primitive. He said they lie a lot and treat their wives like crap as a culture. He also clearly wrote Arabs not Muslims. This is not Racism as he is not made a claim that these characteristics are a result of DNA, rather group acceptance. It appears not to be xenophobia either, as he has offered no evidence that fear is a factor. It is an observation, which he holds true.

The fact that you inferred Muslims as the target of RifRafRob's comment, might well lead us to believe you are the one who harbors ill feelings and impure thoughts.

Instead of trying to silence him by calling him a racist, why don't you ask him to clarify his position in reference to some questions you pose to him. Perhaps he will reveal himself a racist and all will see, or perhaps he will show himself to be a person with a well formed sense of reason who is speaking from experience. Instead, you jump out of no where to throw the racist card in personal attack. Where you throwing stones or were you taking the opportunity to show the world how open-minded you were?

Put down the Hater-Aid and open your mind.

Why can't you understand and respect his opinions?

We are trying to build a culture of tolerance and understanding,

CCTJOEY:

"He said they lie a lot and treat their wives like crap as a culture"
How can you say for a whole nation, whichever it is, that they lie a lot, or that they don't lie or whatever else!?
I wonder how many Arabs does he know personally to be able to judge on them!?

"He also clearly wrote Arabs not Muslims"
The article was about Muslims, not about Arabs. That's why I wondered if he makes the difference. The major threat for Israel nowadays seems to be Iran - a non-Arab country.

I appreciate your comments, and if there was some sign of hatred in my previous comment, I apologise.
We don't build a culture of tolerance by making general statements about nations or any other groups of people. And we should not be tolerant against hatred and xenophobia or any kind.
I think that my mind is quite open - studying and living in two countries other than my home country and knowing people from all over the world has helped me to be openminded.

RifRafRob:

My understanding of an ad hominem attack or post is one in which the holder of an opposing opinion is personally attacked in lieu of a response to the views/opinions/facts/suppositions/theories the original poster may have offered. You have offered what I presume are personal observations about Arabs which, while hardly complimentary, do not constitute an ad hominem response in a debate.

You have, however, failed to establish yourself as an expert (although CCTJOEY seems to know you which leads one to assume that you might have spent some time on the ground among Arabs in their native lands); you have also failed to support your contentions with evidence or corroborating opinion, or with similar observation by others. While your observations may, indeed, be more true than not, your post is weak.

As for calling me out in your conclusion, I have offered my thoughts each day thus far in January as to how newcomers to Crossfit might approach that particular day's WOD. I have done so in order to reduce the number of repetitive routine questions, as well as the incessant whining about Rest Day. I am not, never was, and have no interest in the role of moderator on this or any other day. As such, in the absence of your last sentence seeking my opinion on your post, I would have had no reason to note your post or respond.

Have a pleasant day.

Rest Day as RX'ed, 24:00:00, no kipping ;)

Anyone watching American Gladiators (redux)? I used to love the show as a kid, but I appreciate it a lot more now. I'm SO glad they didn't opt to gratuitously sex it up, like most shows are now. It's still a good, somewhat family-friendly show. Much better than watching UFC or boxing, IMHO.

#1

Fran and Lynne are two WODs I use as primary benchmarks (besides CFT), but I also gauge progress with Cindy and Murph. I'm still need a lot of practice on the OLY lift technique, so I haven't really started tracking those WODs yet.

#1- I use all the Becnhmark workouts as a gage. As well as the Hero WOD's & the CFT. That way I know I'm working on, and improveing hopefully, on all my weaknesses. Not just the stuff I'm good at. CFT is great for over all strength test/gage, but Variance is everything.

Does anybody have a quick fix for a pullup ladder induced blister? I stopped before my hand ripped, leaving me with a nice blood blister. I have my first cert. this coming Sat. and would prefer to not have a hole in my hand.

I am bummed because I have been putting off doing "Elizabeth" until today due to shoulder ache and pain in my right elbow right at the poing on the bone.( assuming its tendon pain) I am still not feeling much better today and am frustrated! I have not had this much trouble with pain and recovery in a while, and not before I started Crossfit. Does anyone have any ideas of what could be causing my pain or how I should remedy it?

Kristine/ Fort Collins, Co~

Evgeni, though I teasingly find your open-mindedness cute and perhaps cuddly in a Sesame Street kinda way, the point of my post was not to defend RifRafRob. My point was to point out that his opinion immediately drew a response suffering from politically correct ire, then a labeling as a racist.

So far, I have not offered my opinion.

I would love however, to hear why someone should not believe that Arabs, as a culture, have a ways to go in regards to in the treatment of women and even cultural sense of the meaning of truth.

With RifRafRob's example of truth and the constant examples of the abuse of women, with the cultural acceptance thereof, his points stand alone. Though they may not be politically correct, it is not worthy of shying away from and definately shapes our collective world view, whether we have the courage to speak of them or not.

I get the sense that it may be better in your view to not speak of the elephant in the room, though it is defecating on the sofa, instead taking aim at the person pointing it out.

What I have seen so far as an attempt to silence opinion, without establishing the character of the opinionator.

M/22/6'1"/185

TStone, try NU-Skin, cut a little slice under your blister and poor it in. Let it dry then peel off the blister completely. It should heal a lot faster this way.

Decided to do the pullup ladder again. My goal is 100 pullups without touching the ground by the end of the year. Did it on rings this time. Got to round 18 before being too exhausted to even get 3 the next round. This one is a doozy. I ripped up my hands a little bit too.

Evgeni,
CCTJoey hit it pretty well. There was not a hint of racism in anything that I said. My criticism, if it could be called that, was of the culture. In fact, I personally believe that the Arabs represented the pinnacle of western civilization about 500 years ago. The hierarchical structure of the Ottoman Empire is probably the most likely culprit in ruining it, setting up a system that rewarded a "take what you can get" attitude among people who owed nothing to anyone except the guy directly above. But I'm straying from the subject.
I've known several Arabs (Muslim and Christian) well enough to eat dinner with them, visit their homes, or have them visit mine. I've met and talked to many others. I've also been friends with Muslims from other cultures, mostly Bangladeshi, a few "real" Turks and some Turkic people, Azerbaijani mostly. A few others but that mostly covers it.
I have to admit that you've raised an interesting point. The love of BS is fairly widespread among just about all of the predominantly Muslim cultures that I've ever had contact with. None of them so much as the Arabs, but Pakistanis come pretty close. The Bangladeshis I've known seemed to be fairly level headed and thoughtful but these were friends from college so maybe they weren't a representative sample. I've heard a ridiculous thing or two come out of the mouths of more than a few Turks, but the Turkics that I've known who came from former Soviet Republics weren't too bad about it, similar to American left wing-nuts. Friends from college again so perhaps not representative.
I may, in fact, have been too specific in my statement and thereby left out a whole slew of other cultures. But this article was about (a book about) the lies that Arabs believe so I, perhaps foolishly, assumed that I could keep the discussion limited to that topic. It's weird how, when you make a provocative statement with the word "Arab" in it, some people hear "Muslim" and you have to explain to them that yes, you know the difference. Can you explain how you made that leap?
Don't get me wrong though. Spewing and buying into BS is a key ingredient in all human culture. Western European culture is guilty but usually approaches it with a sense of subtlety and the need to make things believable. Baghdad Bob is a perfect example of the Arab willingness to dump believability. Did you know that Al-Jazeera hired that guy? Find another way to explain that to me, or point out a similar example from the West.

Bingo,
You're right, it didn't meet the definition of ad hominem very well. It's hard to make a REAL ad hominem argument when there's no one to respond to. I settled for anecdotal and hoped you wouldn't notice. Wasn't trying to drag you into the middle, just make a little funny. I'll do better next time.

Cassandra -
I got a compliment the other day too! Usually, I just get stared at, but while doing Diane the other day, I noticed the two guys behind me on the bench press were staring at me. (Can't help but see them, the gym is COVERED in mirrors!) I kinda turned around to ask if maybe they wanted the space I was using and they said, and I will never forget this, "no, just wanted to know if you want us to leave so you can put us all to shame and not embarrass us anymore!" I just laughed and went back to my deadlifts.

I really wish I had a CrossFit shirt so I could be a walking advertisement!

Bingo, I would not take RifRafRob's introduction to you as anything but an introduction. Sorta like two old friends saying hello with a slap to the junk. Not the most effective for the uninitiated to be sure, but as a way to say hello, start the discussion, vent, and slap 'em on the table; I would say he hit a home run.

Not bad for a first post, actually.

Let's see if he can back up what he started.

A few points:

(1) Are those burpees in the video today? Why are they humping the floor instead of keeping their core tight? I do not mean this as a goof or joke.

(2) I think its wise to use all of the girls and heroes as benchmarks. They represent such a wide variety of skills and abilities (from HSPU to 800M runs) that you are bound to come across a weakness. And if you don't come across a weakness, well then, WOW!

Evgeni,
CCTJoey hit it pretty well. My criticism, if it could be called that, was cultural not racial. But you've raised an interesting point. A love for sensational lies is widespread most of the predominantly Muslim cultures that I've ever had contact with. None of them so much as the Arabs but Pakistanis come pretty close. The Bangladeshis I've known seemed to be fairly level headed and thoughtful but these were friends from school (the C word is tripping the span filters) so maybe they weren't a representative sample. I've heard ridiculous things come out of the mouths of more than a few "real" Turks, but the Turkics that I've known who came from former Soviet Republics were no worse about it than American wing-nuts. Friends from school again so perhaps not representative.
I may, in fact, have been too specific in my statement and thereby left out a bunch of other cultures. But this article was about the lies that Arabs believe so I assumed that I could keep the discussion limited to that topic. It's weird how, when you make a provocative statement with the word "Arab" in it, some people hear "Muslim" and you have to explain to them that yes, you know the difference. Can you explain how you made that leap?
Don't get me wrong though. Spewing and buying into propaganda is a key ingredient in all human culture. Western European culture is guilty but usually approaches it with a sense of subtlety and the need to make things believable. Baghdad Bob is a perfect example of the Arab willingness to dump believability. Did you know that Al-Jazeera hired that guy? Find another way to explain that to me, or point to a similar example from the West.

Bingo,
You're right, it didn't meet the definition very well. It's hard to make an ad hominem argument when there's no one to respond to. I settled for anecdotal and hoped you wouldn't notice. Nice that it invited a response from someone else that was a least a little bit ad hominem.
I wasn't trying to drag you into the middle, just make a little funny. I'll do better next time.

#42, i thought it said in the video they were not doing burpees, they were doing squat thrusts which involve no push up.

No rest today. I've got to squeeze in as much as I can before heading out of town this week. I'm glad I skipped Elizabeth on Saturday, because she was on the menu this morning at Windy City CF. After some kipping and clean instruction, we got to it.

Time: 18:36 with 95lb cleans, ring dips as Rx'd

Wow, that was a doozy. This was my first real workout with ring dips, and all of those little muscles that I never use showed their weakness. I could only do about five in a row at first, then I was down to singles at the end. I had full ROM throughout, though, so that was good. The cleans were alright, although my legs were pretty smoked afterwards. Great workout.

Best line in the article and one we all can learn from a propos of the above debate - "it is perilous to ignore idiotic ideas if these idiotic ideas are broadly and fervently believed." A Muslim reformation is badly needed. One reading of Ayaan Hirsi Ali's INFIDEL will convince anybody of that fact.

Aha, a squat thrust. Missed that part of the video.

Whats a squat thrust? I guess what they are doing in the video, huh?

There is no CrossFit affiliate close to the Wichita KS area, I was wondering if there is any way I can find out if there are any crossfiter's in the area with home gyms. I'm a poor college student, and powerlifts and olympic lifts are greatly looked down on at out recreation centers weight room.

How can I find out if there are any Crossfiters in the Wichita KS area. There are no affiliates listed.

I completely agree with the author of the article that most antisemitic beliefs are based on error and stupidty, and that fact needs to be taken seriously.

However, I don't appreciate the author's choice to call Jews "the chosen people". I know they consider themselves to be such, but I don't think having that attitude is helping them out at all. I take as much offense to that (am I second class for not being a "chosen one"? I don't like that insinuation one bit)

#48 Will-
go to the message boards and look under the "In search of CrossFitters" topic....

that's how i found my new friends! :)

#37

I got a blood blister a few weeks ago from a crappy pull-up bar at my friend's gym. That night I popped it and cut some of the surrounding dead skin off. I still used my hands for deadlifts the next day, despite a little blood on the bar, and it healed up pretty much within 48 hours.

Oops, meant #38

I know that I should not interupt rest day discussion, but I just finished reading angry drew's comment to me yesterday and I must comment hoping he/she is reading today.

Angry drew posted yesterday towards the end of the posts questioning the validity of my 17 rounds as rx'd and rounds 18-30 jjumping pullups, and suggested that I do the WOD over and video tape it so that I can back up my score and show him (although he seemed to be speaking for others as well) that it was real.

I am just curious. When did my numbers become what seemed to be threatening to you angry drew? Just curious.

Second, not superhuman, but consider myself a strong athlete.

Third, I accpet your challenge of doing the WOD again, posting a link to youtube on the posts. I will post the day shortly so that you can rub your hands together in an evil fashion, sitting on your lazy boy, questioning the times and numbers of others (ps- where were you numbers yesterday? didn't see them. Why critique the validity of someones numbers....really?) saying "I got that faker now..." as the day grows closer.

Furthermore, I not only accept that challenge, but I raise you. Not only will I tape the WOD, post it for you and others to review, do full ROM on both kip and jumping pullups, but I will exceed the round of rx'd, thus decreasing the number of jumping pullup rounds.

A real challenge, would have been for you to do this WOD with me, as I have suggested, to see who cleared the highest rx'd rounds before starting jp rounds. That would, however, be difficult for you to do considering most lazyboys do not come equipt with pullup bars (at least I don't think they do. You tell me.)

With your challenge accepted, I accept your appology in advance. Also in advance, I am currently whiping of the lipstick marks you will leave apres on my well defined, crossfit a$$!

Yours in Fitness and in Health
~J~

#51 Jonathan
I understand where you are coming from in regards to the "chosen people" comment, it can generate a culture of exclusion. Though I have only found this among believing Jews, I've met a lot of people in the Jewish community who are atheists and don't give the "chosen people" title a second thought.

However, if you don't believe in the God of Abraham, i.e. you aren't a believing/practicing Jew, Christian or Muslim I wouldn't get too caught up in ther term's use or overuse.

you go J roCK!

Jrock, too funny...

I have spent about a dozen years, a third of my life, living, studying and working in the middle east. iran, UAE, egypt, lebanon. i find little objection to the article, the main thrust of it being that we have every reason to recognize the face of european fascism in the bin-ladenists and, to a lesser extent, the parties of god such as Hizbollah and Hamas. whats a little disturbing is to find such a virulently hateful sentiment expressed on this site. i know christian lebanese, muslim egyptians, persian jews, every bloody combination you can think of, with "american" thrown in to boot. i count many of them as the warmest, most loyal, most generous people in my life. i spent another third of my life in texas where it was di rigeur to 'call a spade a spade". if you slander a whole region, a whole people, paint it with the broadest brush, its called racism. it was racist for the third reich to depict the jewish people as a deceitful swinish race. and its racist for you to do the same to "arabs". stop hiding behind the PC defense. as for the islamic treatment of women, its disgraceful in my view but there are a lot of people busting their butts to rectify that. they happen to be arabs, too.

Made up Elizabeth from Sat. posted time & loads there.

The good news: The New Year brought with it the opening of a CrossFit affiliate in my city.
The bad news: The affiliate is located in Gold's gym, and you have to be a Gold's member to use the facility.

Back to my garage.

Kick-ass weekend! Met OPT and Team Canada! Great work EVERYONE.
This weekend: Fort Worth!

#63 Kurt, that's too bad. I always assumed that was sort of a conflict of interest. I'm surprised that CF allows affiliates to be co-located with other membership facilities.

Part of the reason I love having most of the equipment in my garage is that there is no travel time (and no excuses!). Sometimes I go down there and come back within 15 minutes, with my wife wondering how on earth I became so sweaty and winded in such a short time. I don't know that I'd even be doing CF if it required me to drive anywhere. I suppose I'm missing out on the community element, but in my 29 years, I've usually found personal community support to be overrated in most arenas.

No Rest Day for me; I'm on the dang 5-on, 2-off schedule, which means I'm never in sync with the WODs unless I skip some. Did Karen for the first time yesterday (11:18 and it busted my butt) and Michael this AM (25:12, and it busted my butt).

Anybody else out there on the 5-2 schedule? Do you feel as wasted and beat up on day 5 as I do?

Sorry not to get into the book review but I couldn't be as thoughtful or eloquent as the rest. Thanks Coach/Lauren for choosing an interesting article.

SCC

Well said mcal. It would behoove us to remember our own history. After the fall of the Roman Empire and the rise of the Roman Catholic Church threw Europe into a thousand years of the Dark Ages it was the Middle Eastern lands that were the keepers of knowledge and civilization. While Christian Europe was persecuting Jews, treating women as no more than possessions, treating children as nothing more than farmhands, and suppressing any rational thinking, the Ottoman Empire wass the light of learning and enlightened thinking. Now, while the Western (Eropean) world has progressed tremendously, most of the Middle East has stagnated or regressed. It seems that just like in Medieval Europe, most of this regression and suppression can be attributed to the power desire of the religious leaders or by other persons using religion to help them gain power. Perhaps the pendulum will swing back the other way in another 500 years. It does seem that history goes in cycles.

As for the lying that some claim is inherent in Arab culture, the West itself has only recently shed that cultural aspect. Davy Crockett was famous for his stories and lies. The so-called fairness of the newspapers and electronic media developed over only the last 100 years. If you look at newspapers from 200 years ago, they had no problem with printing lies, slanders and made up stories. They were quite blatant in their favoritism and partiality. Nobody gave a thought to fairness. Now today, with the cable tv and radio pundits, it seems that the historical cycles are swinging back to the bad old days.

Yes, the Arab world does have a reputation for lying, deviousness, religious fanaticism, misogyny and mistreatment of woman. And yes, we in the West do abhor these traits. And yes, probably millions more will die and suffer because of them. So what can we do? I don't know. Now that I've had my rant I've fizzled out. I guess I'm just trying to throw some more fodder and provocation out in the hope that it will give everyone more to think about.

mcal,
I can only assume that you were making an oblique reference to me when you talked about "a virulently hateful sentiment expressed on this site". Reactionary. At no point did I say anything about hating Arabs. In fact, Arabs represented the pinnacle of western culture about 500 years ago. Their problems started with domination by the Ottoman Turks in a hierarchical system that encouraged a lot of the "bad habits" of the culture that we see today. And having the Allies renege on the promise of Arab autonomy after WWI, and instead carve up the middle east into provinces in a last gasp of colonialism caused a justifiable bitterness and mistrust of European powers.
I don't hate Arabs. In lots of ways, I even sympathize with the positions of some of their most extreme elements. But sympathy does not translate well into approval and the sicknesses ingrained into the Arab culture are real and often dangerous. I'm sure we could sit down and make a list but today, the topic at hand is the voracious appetite for propaganda so common among Arabs. Are you denying that it's a problem?

Ah, rest day. No rest for me. I rested Saturday.

AllisonNYC, at the risk of sounding like Eeyore, thanks for noticing my post last night.

A trip to the Chiro today for my sore mid-left back. Just some helpful FYI stuff for anyone who might be suffering the same thing: I have some weakness in transverse abdominus (rectus abdominus is nice and strong, thank you GHD!) which is causing my mid-back to overcompensate on the activities in which the lumbar curve is accentuated. So today I have a string tied around my mid-section to remind me to strenthen my belly by holding in my naval. Funny!

Bingo: do you never run out of things to say!?

Cassandra & Leslie: Those comments feel good don't they? I keep running into people I haven't seen in a while and they keep commenting on my physique, even though I've been working out and coaching exercise for 12 years now! (started when I was 19 and had my first job at Gold's Gym if that tells you anything.)

I feel so LUCKY to have been exposed to Crossfit.

J RoCK-
I thought you were a bit over the top until I went back and read angry drew's. Touche.

mcal #61- I don't think there has been any 'virulently hateful' remarks on the site. Nobody has written anything hateful. A comment regarding the well-known cultural fact of mis-treating women, and a lesser known insidious believing of propaganda by Arabs do not hateful statements make in my eyes.I like your passion and you obviously care which is what we need, but be careful of being over-zealously defensive when the points in the discussion are very valid. I'd like to hear more about your interactions with Arabs who are desirous of changing their social structures. That is interesting, and I hope becoming widespread.
I need to correct my previous point too - I wrote Muslims need a reformation, clearly I meant Islam.

Although anti-semitic behaviour in muslim culture may well have historical roots in tinkerings by Nazi Germany, I contend that modern anti-semitic feelings may be more closely related to the repercussions of the creation of the Israeli state in the middle east following the second world war.

If some foreigners moved into my country and started plunking down subdivisions and walls, claiming sovereignity on religious grounds, and protecting their new turf with state-of-the-art war machinery, I'd probably feel a little miffed also.

(Agree with #30 Tom, basically, and his response is probably better stated)

angry drew

in your challenge to jrock it sounds like your idea of a jumping pull up involves a full squat. i've never seen a full squat in a jumping pull up on crossfit anywhere. it's just a fast jumping motion before the arms reach full extension at the bottom of the movement. thats why jrock's claim of rounds 18 through 31 jumping pull ups seemed totally plausible to me and not a half bad idea.

i don't know, maybe could have emailed him directly with your doubts. kinda hope we don't start going down the road of issuing public challenges on this board.

Interesting point Mike C1.
The crucial difference is we are allowed our freedom for critical discussion to sieve the truth out, whereas most other peoples are not. And just as a muscle atrophies from disuse, so goes critical thinking. And RifRaf Rob got it right in #68.

32/F/5'10"/153#

Couldn't get to the gym yesterday, so I made up the pull-up ladder WOD today:

12 rounds + 8 (PR)
88 pull-ups total, and 23 more than my previous PR

then, Dan from CFATL asked me if I wanted to do the same thing with push-ups...well, sure!

14 rounds + 10
115 push-ups total

then, of course, I had to try squats:

30 full rounds
465 total squats, and oh, how it hurt!

M/56/202/70"

Sat down to see what the WOD was three days ago. Saw it was Diane and as I got up to down and train, my back went out. Third time this year, never training, usually something like sitting or kneeling, then standing up. Boom out for three days. Ah well the golden years...

Did the pullup ladder yesterday and went back and did Diane today. Posted times there. Although my back was sore, I was able to complete all sets of deadlifts unbroken, and it feels better now than before I started. Very strange.

RifRafRob
I didn't mean to be 'oblique'. there were a couple of other comments that were in the same vein. but this is what i don't get. in all of your subsequent posts(subsequent to "-telling and believing ridiculous lies is a beloved custom of Arabs.") , you come off as reasonable, relatively thoughtful and erudite, in marked contrast to your first post. whatever, i guess thats the nature of the medium so i apologize for my rash post.
consider this, when i was a kid in cairo, egyptian society was a lot more liberal than ireland (my parents country of birth) at that time. veils were rarely seen. women had far more economic power and social influence. i recently spent a year living in cairo and those more liberal developments were no longer in evidence. i only tell this to disrupt the notion that the middle east, the 'arab' is stuck in the past. they seem to be moving into the past, regressing from a familiar modernity. therein, we might find some kind of rationale not based on assumptions of race or culture.

J Rock, get that video posted! Umm.. shirtless, if you please. board shorts & barefoot if you're feeling really generous. Focus the camera on the tats if you will.

I'm going to throw a party, shake up some martinis, and set up on my big screen for a premier screening.

I've seen you do HSPUs. I know that when in top form, my shero Kelly Moore does up to 25 or 26 rounds of this, without the jumps. 33 with jumps for a racked & stacked dude like yourself is totally doable. Add in the fact that the pain of a nasT WOD is what you're enjoying most about X-Fit & it's a sure bet that you'll deliver the goods.

But, take the challenge, make the video, lemme see it, and know that you will bring joy to CrossFit adult video conoisseurs worldwide.

My favorite girl measurement is Helen. Fleet of foot, elegant, lethal, and the most reliable Pukie inducer short of Fran. Helen sneaks up on you and takes you straight down without a single sound. Fran clomps in wearing desert boots, sticks her fingers down your throat and starts the gagging in her own perverse time. And, Helen keeps coming at you in the exact same inhuman measurements. Fran backs herself off, 6 rounds at a time.

Adventures in Training: A break from rest day discussions.

So, I have complained once or twice on here before about the lack of Crossfit friendliness in the heart of the nation's military establishment: the Pentagon. Now, it's better than most, primarily because it is so big that they can't help but have semi-useful equipment (power racks but no bumper plates) and a decent amount of space. But it still has issues.

However, every once in a while I remember that I'm working out at te Pentagon and it makes up for it. I still remember the day I saw former Secretary Rumsfeld nearly bowl over some poor young woman in a bathing suit walking to the pool which probably scarred her for life and certainly almost brought her to tears while I tried to make it seem like a funny story she could tell her grandchildren. It's one thing to run into the secretary, it's another to be in pool attire when you do it.

Today, I was the culprit, nearly dropping my deadlift on to some poor older gentleman's foot. Only then do I look up to discover that poor older genteleman is bigger than me, and happens to be the Commandant of the United States Marine Corps, General James Conway. He looked at me a bit funny when he saw my rings strung up on a pull-up bar. He looked even more confused when he realized I wasn't wearing any shoes. I should claim it's because that's how I roll with deadlifts, but it's actually because I forgot my shoes and had to walk around the gym in socks.

All in all a good day in the Building. I did Eliziane: 21-15-9 deadlifts (225) + ring dips. 9 minutes. I feel like I can do that better.

Aaron

Dennis Prager's book Why the Jews? The Reason for Anti-semitism. boils the argument down to 2 interesting points. I am no scholar, but I can paraphrase. In the ideal form Judaism calls for a moral commitment to perfecting themselves, and in this way are considered the 'chosen ones', which may not mean they necessarily have an automatic 'in'with God, in most practicing Jews eyes it means more responsibility to be morally correct according to their tenets. This commitment to morality - which includes ideas like justice, peace, individual responsibility, a universal morality that holds true for everyone under the eyes of God. (reference Leviticus 19:34). God and morality are considered higher than any nation or army, and that idea has made the Jews hated. With this belief system in place way early on(pre-Christianity) the Jews became the "Bad Conscience" (Pragers words)of the world by placing a reliance on God, man and reason, and universal ideals and equality. So Jews were seen like the kid in the playground who always lays down the rules and demands obedience to the rules. You want to punch that kid to shut him up, right? But you don't because you know he is right after all.
Another basis for anti-semitism is the Islamic worlds resentment of the Jews rejection of Muhammed as prophet. Because that is what happened at the birth of Islam. The Jews wanted to continue emphasizing universal morality and convert people by moral persuasion, and the Islamists emphasize faith and pre-destination, and conversion through violence.
The book is fascinating, and complicated as he goes on from there to discuss Marxism and the movement from perfection under the rule of God to perfection under the rule of man, which is a whole other can of worms. Reading the book gave me more clarity in seeing why the Jews historically are so plagued.

Spider Chick -
Always love to read your posts, they bring a smile to my face.

Helen is one of my favorites too. If you ever make it down to Ft. Meade, look for me! LOL!

New Pull-up PR!

21

WooHoo. did them without warming up at all. walked into the gym and jumped on the bar.

Black Box WOD:

50 back squats with 95# in as few sets as possible
5 minutes of handstands in as few sets as possible

squats unbroken
7 sets of handstands: 1:00, :30, 1:15, :45, :30, :30, :30

Any "crossfitters" in Columbia, SC?

I registered in the forums and have successfully logged in with a username and password, but I am unable to post or reply to any threads. Does anybody know what I am doing wrong? Thanks in advance.

P.S. I was interested in the "In search of crossfitters" mostly. Anybody near Lebanon, New Hampshire?

I am really busy with work and such so I only get a chance to CrossFit every fourth day. Just so happens I land on a Rest Day everytime. I have never felt better about myself as I have kept up with this workout for about four months now. Not much change in my weight or muscle but I feel like it is right around the corner. Wish me luck.

just did the pull-up minute by minute for good luck

13 rounds + 10

my hands hurt but no rips!

my head has been pounding after every exercise today. WTF?

#67 MikeC1
"Yes, the Arab world does have a reputation for lying, deviousness, religious fanaticism, misogyny and mistreatment of woman."

That's an awfully broad statement isn't it? Can't the Arab world say the same about the West? My wife and I have both been to the Middle East; and we found Arabs and Muslims to be friendly, honest and very hospitable. If I'm not mistaken one of the Saudi charges against Bin Laden is his attack on invited guests of the King.
Anecdote:
My wife spent a semester studying in Egypt. During her stay a man got too close to her on a bus and several Egyptian men through the man off...while the bus was moving. Should that be considered misandry?

#25 JTP,
Yeah, I know the form is weak. Like most CrossFitters, before this I had zero exposure to them. So I know I'm still working on it. Do you have any specific critique's that I can use to improve my HSC?

Amanda and I even had a bit of a laugh after it. We said that if HQ put the video up, at least that would show that not all CrossFitters are elites with amazing form and blazing speeds ;-)

But thanks for putting the video up, HQ! A few months after starting CF I had made it a goal to be in a video on HQ! Guess I should have specified it to be a video that shows the _proper_ way to do something, lol!

Steve Cole #66 - 5on 2off schedule - I do the same. My gym is convenient to my office, but not at all to my home. Both Thurdays and Fridays WOD's are "gut checks", as I'm spent. I do, however, try to stay with the WOD's in "real time" - I just keep a log of the WOD's I miss and use one on a rest day that falls in the middle of the week.

#76 - david orr

u need ta stretch out your deep hip flexors (iliopsoas) regularly.

Just got back to MN from the Level I cert this weekend. Thought it was a little cool there at times, but 7 degrees F when I returned provided a little reset...

Thanks to all of the trainers(Tony, Freddy, Kelly, Nicole, Annie, Rob, Dave, Nicki, Andy and anyone I missed) for an outstanding couple of days. Have been CF'ing for 6-8 months and did not realize how I was F'ing it up(Thanks Annie for the new vernacular). Little adjustments made the movements easier and ultimately a lot more productive. Passionate people with big hearts were all over the place in SC this weekend, great to meet each of you.

If you are looking at the list of Cert's on the main page and trying to decide, just click the link and go...

Later-

rest. thank god. I get an interesting read between the article and everyone's comments. it sure helps pass the time at work. :)

Helen is bad enough...but thanks alot CrossFit Santa Cruz for "Phat" Helen. I think I'll be sore all week now and love every minute of it.

And Annie is an Absolute Half Asian Machine.

Good thing I found out in Santa Cruz that I have a lot more progress to make. See you all again soon.

Here we go, this is related to the article:

http://littlegreenfootballs.com/weblog/?entry=28606_Hamas_TV-_Bush_As_Antichrist&only

Joey

I'm one of those people who really likes treadmills- I did this today in remembrance of my days on my college lacrosse team:

(full sprint/slow jog)

30sec/30sec
1min/1min
2min/2min
3min/3min

x3

Lovely. 40 min, ~4.2 miles.

Lar #86 - Yes, I did make that broad statement. Like it or not, that is the reputation that the Arab world has here in the US. As with any other broad stroke cultural image we can find numerous exceptions to the image - it doesn't mean that the image is unfounded. From what I've read, the Arab world's image of the West is one of a decadent, immoral, weak society in decline. That doesn't mean everyone in the Arab world has that belief or that it is true or untrue. I'm sure that on a personal level, there are numerous people in both the West and the Arab world who are friendly, honest and very hospitable.

Here's an article that probably covers every aspect of the question at hand better than anyone here can. The author is "Egypt’s well-known liberal thinker Tarek Heggy – One of the most quoted Arab authors on the web". Or so the homepage says. I've never heard of the guy but everything here rings true.

http://www.heggy.org/books/egypt/8.htm

MikeC1
I am sure we could find similar broad strokes througout history and apply them to a group.
Here is a quote from a German gentleman:
"We are at fault in not slaying them. Rather we allow them to live freely in our midst despite all their murdering, cursing, blaspheming, lying, and defaming; we protect and shield their synagogues, houses, life, and property. In this way we make them lazy and secure and encourage them to fleece us boldly of our money and goods, as well as to mock and deride us, with a view to finally overcoming us, killing us all for such a great sin, and robbing us of all our property (as they daily pray and hope). Now tell me whether they do not have every reason to be the enemies of us accursed Goyim(Hebrew for gentiles or non-Jew, usually slander), to curse us and to strive for our final, complete, and eternal ruin!"

When we brush people with strokes like this we end up in bad places. When we accept or buy into the prejudice that Arabs are liars, thieves, etc...what does that say about us?

Oh, this quote is attributed to Martin Luther...

CCTJoey- Thanks for the link bro. I always wondered where Rosie O'Fat got her Intel.

have i been banned?

26 yom 6'2" 155#

16 + 6 ...full extension kips...pr by 9 pu

#77 Spider Chick....your witty way with words is priceless and quite poetic. You crack me up!

#57 J-roCK .....Go get 'em!!

Well, to start off, I can understand why muslims dislike/ hate Israel, large amounts of land were taken from the Palestinians, by foreign powers, and given to a disproportionately small band of Jewish refugees from Europe. Secondly, there is an extremely large and powerful Jewish lobby in the US. The seven banks that make up theFedral Reserve are all Jewish owned, and the five Fed board members are all Jewish; Bernanke being the chairman for the Fed.

www.ifamericansknew.org

#89 cleverhandz

Thanks for the suggestion. I have bee getting hamstring pulls on virtually every heavy (400) or more deadlift. I have been thinking it has to be a flexibility issue, although it doesn't seem to happen with heavy squats. I will do some searches and see what I come up with.

Evgeni, I like what you said "We don't build a culture of tolerance by making general statements about nations or any other groups of people."
The book being criticized in the article does that and so does the author of the article itself and a few people in this blog.
OTB

Catching up. 17 rounds for yesterdays pullup progression, a pr. Yesterday, I did Friday's Seal WOD (50-35-20 of 65# press, situps, pushups, knees to elbows, 50# db swing, 4 count flutter kicks) in 41:16. Subbed ring pushups for regulars. Josh Murphy smoked it in 31:19. Thanks Coach. BW:170 Y/A:59

ash #65

I actually have a good set up in the garage right now, but was looking forward to getting an affiliate in the area. It's interesting that they've only opened it up to current Gold's members, since most of the potential Crossfitters aren't typically going to Gold's.

I made a choice this winter to cancel my gym membership and put the money toward a C2 rower. Other than stall mats and bumpers, I'll never have to leave the garage...other than to visit my employer a few times a week, of course. So far, it's working out well.

Still at the hospital for whyfe's second and final surgery, removal of discs between C4 and C5 and C5 and C6. Surgery went better than even expected.

Her question to the Dr. ... 1 hour after surgery...loaded up on meds...neck sliced and stitched...in a good amount of pain...was,

"WHEN CAN I START CROSSFITTING AGAIN?"

I just smiled, took a deep breath...and thanked all of you, Coach, all the CF coaches, the board, and God...for giving me the bug, so I could pay it forward! Now I am SURE my whyfe has been bitten...looking forward to bringing her back home to CROSSFITYLVANIA!

In the meantime, as she rests and recoops...shirtless and sporting all the tat's...we'll get the video done and posted! Cheers ken, peb, spidey, shan, and whole lot of you! L-M-F-A-O! (And that is all I will comment on this issue, less a few posts to countdown!)

~J~

Like everything, the history of the return of Jewish people to Palestine is complicated. First, Arab lands were not taken. Jewish settlers purchased it from Arab settlers in the 20's and 30's. After the war, when resettlement pressures became intense, the British resigned their League of Nations mandate and a UN Commission was created to partition Palestine between Jewish setlers and Plaestian Arabs. The result was a crazy patchwork of Arab and Jewish areas that the Jews accepted but the Arabs rejected and went to war. Bad idea. The result was Israel in its configuration that lasted until the 1967 war when Egypt, Syria, and Jordan all attacked Israel. Another bad idea. Israel occupied the Golon Heights, the West Bank and the Sinai Peninsula. The most recent near miss at peace in the Middle East came late in Clinton's second term when Arafat walked away from a deal that would have returned most of East Jerusalem and the West Bank. While I understand Palestinian anger, they remind me of a drunk in a bar fight who keeps getting clobbered, staggers to his feet slurring "lemme at him, I'll kill da bum." Look, I'm no apologist for Israeli misdeeds, but Israel is a vibrant, functioning democracy, the only one in the entire region.

Agree that the history of Jewish settlement in Palestine is complicated, agree that the Israeli state needs to be recognized for all the good things it is and does, and agree that Palestine needs to prepared to make some significant concessions for there to be any hope of peace in the region - going back to square one is no longer an option. But the analogy to my mind is more akin to the desperate attempts of a man who feels he's been gravely wronged to fight an overmatched adversary. Maybe more like a thirsty me trying to take down a trained MMA figher helping himself to the beer in my fridge...

Yes, no Coach at the cert this weekend. Initially, I was a little disappointed as I was expecting him to be there. Right? Well, that disappointment was quelled by the excellent coaching given by all of the VERY knowledgeable trainers.

Kelly Starrett, it is so evident that not only do you know what you are talking about, but you have a passion and commitment to training others. Thank you again.

Hollis, thanks for the workout friday, although I think it might have had something to do with the pain I was experiencing on sunday-THIGH CRAMPS!

Thanks to all of the other trainers who made this weekend a great experience for all who attended.

Dave, I have a feeling we will be meeting again, my friend...

And finally, if you think Annie, Eva and Nicole are amazing from the videos, wait until you get a chance to see these walking anatomy charts in person-BEAUTIFUL!

GO TO A CERT!

Hello CrossFit Nation

I did the pull-up ladder today.
10 rounds + 10 in the eleventh minute, a sad display I say!

can someone kindly describe the crossfit warm-up?
thanks

looking forward to your feedback
thanks

So over the weekend I decided that I would make a set of poormans rings. I'm a graduate student and so most of my time is spent in the lab so that is were the materials for my rings came from. I was able to scrounge around for some large ring clamps, expect these weren't the ones with the clamps. These rings are the ones that you use to hold seperatory funnels and such except they they are much bigger, about 9" in diametre. From there I put some large 1" pressure tubing around the metal, I split the pressure tubing length wise and slid it over the metal rings. I secured the tubing with duct tape and then and then used white athletic tape to give some grip. I hung the rings up with straps that I also found in the lab so I was happy. And my happiness still continues, I went to the gym today and hung up the rings, I did one muscle up, then two. I have never done them before, so my workout buddy Geoff L timed me, I did 30 muscle ups in 18:47, first time, never did it before. I think its decent. Train hard.

m/28/160

30 muscle ups for time

18:47

Wow, there is too much history to absorb and comprehend about the struggles in the middle east. From this article we get the Jewish perspective (Goldberg). I think the article paints a very negative portrait of muslims. Frankly, it smells like anti-muslim propaganda to me... Maybe I'll find a copy of the article in the Hilton bookstore on my next trip to NYC...

did yesterdays w.o.
12 rounds +11

worked on jump rope for like 10 min

I use Fran as my benchmark.

Coach perhaps we can have the article on Wesley Snipes tax evasion next rest day?

www.nytimes.com/2008/01/14/business/14tax.html

3 Rounds:
10 Ring Dips
30 Box Jump @ 27 1/2"
30 Back Ext.
30 GH Sit-ups
30 Smash Ball 30lbs

Since the J Rock video discussion is in full force, I thought I'd ask:

Do you guys tape WOD's routinely? And if so, where do you post them? I've seen the Oscar winners like OPT and AFT on YouTube, but I'd be interested to see more videos of elite CF'ers like J Rock, Kelly Moore, Jolie, Speal, etc..

Watching Rob Miller kip on his HSPU's in the Mary vid was a huge surprise and I probably never would have considered that had I not seen the video. Same is true of the AFT rotary pull up kip. Watching others tecniques always helps me analyze my own.

re #112 - Mark you're a monster!

Also, first time I ever did an honest chinup today. Ended up doing 24 of them.

bw 255.0, 1 year + 4 days after starting Crossfit (at 270lbs)

#111 PJ: FAQ #8. Pretty much everything you need to know is answered there.

J roCk you slay me. Can't wait for the video. ;) Happy your woman is doing well.

Spider Chicky I couldn't have said it better.
Men in board shorts, no shirt with tats doing CrossFit = me drooling.

pull up ladder

11 rounds but the last 2 were jumping.

lots of work to do.

not much of a rest day. Several teenage neighbors have watched me run down the street during WOD’s and asked if they could work out with me. We did Cindy at 0530 as a baseline intro and they agreed to return Wed and Fri. I also rode the bicycle home from work and will jog in in the morning. Sold my Bow-machine yesterday and am looking into options for bumper plates to further the home gym.

To 'throw in' on the Muslim / Jewish topic... My basic belief is that the Muslims are pissed at being beaten at every attempt to take Israel by force, and the US is lumped in due to ‘our’ continued support of the Israeli military with hardware and intel.

I remembered and found Thomas Barnett's "Pentagon's New Map" presentation.

http://video.google.com/videoplay?docid=4689061169761152025

Very informative, particularly relevant to the topic at hand is the exchange with a Pakistani journalist beginning at 2:19:50

Off topic

After a wod is there any prescribed stretching? From watching the videos and doing the wod's myself, it seems lying down on the floor is the norm.
I really do stretch out a little, but wonder if there is a crossfit cool down just as there is a warm up?

Charles:

I suspect that Islam is anti-the-rest-of-the-world more than the article is "anti-muslim propoganda".

Check out this mullah on BBC saying that only Muslims are innocent and that the killing of non-Muslims is permitted:

http://www.youtube.com/watch?v=maHSOB2RFm4

Blaming any third party for "Muslim rage" only goes so far.

(I sure hope you don't notice my name, bro)

Can't wait to see what I'll go through tomorrow!

A couple of friends are coming over all in pretty good shape but have no crossfit experience. I want to try something a little different than the wod. I'd like to have them doing about 1/2 hour of work and not be able to move the next day. A workout containing pu, squats,squat jumps,lunges, hill runs etc. Any ideas for a work out like this......Once again I know what a great workout you get from crossfit but looking for more of a one day only full body work out from hell. Thank you

Yehoshua - thanks for the clip of the Muslim extremist... unfortunately the US media has successfully painted all muslims with the extremist brush, and you obviously buy into that image. Tell me, how is this different from the examples that Goldberg presents in his article.

Pull ups, squats and running...

21 Thrusters
21 Pull ups
400M
15 Thrusters
15 Pull ups
400M
9 Thrusters
9 Pull ups

CCTJoey - isn't that Borat in that audio?! (maybe Borat's deep-throated Hamas homey) That recording would be humorous if there weren't people who take it seriously.

One of the posters claimed to believe that the current anti-Semitism has nothing to do with history, but only current events. WRONG! seriously wrong... Outside of the U.S., almost all serious, deep-seeded hatreds go WAY back! The more irrational the hatred- usually the longer the legs in history it has.

I lived in an Eastern European country (formerly Communist) for two years in the mid-90's. I was shocked at the level of anti-Semitism I encountered there. Some very intelligent, generally-good people I knew truly believed that all of the good and religious Jews were killed in the Holocaust. They reasoned that for a Jew to have survived, he/she must have bought his/her way out or have done something illegal. They also believed in the conspiracy theory that Jews controlled all of the major media outlets and banks in the major cities of the world, including the U.S. (Miami, New York and LA were cited among others.) They believe that these Jews are waiting for the right moment to take over the world. I am not kidding. I laughed at the ludicrousness of this until I realized that they were serious. I had students in my school laughing during Schindler's List during a scene where Jews are being marched out of the ghettos. I couldn't believe it.

However, the Jews aren't the only "chosen race" to be held in disdain. There is serious discrimination that goes on between countries that you wouldn't believe unless you lived there. (Neither would you believe how ridiculous the reasons are or how ridiculously-many years the reasons go back.) My point is that there is history behind the hatred (that doesn't necessarily mean that the history always makes sense).

It does seem to be somewhat of a pendulum swing as far as who is treated or hated the worst at any given time, and it usually has to do with who holds the most power at that juncture. The middle east is just a microcosm, albeit an extreme and violent one, of this struggle in the rest of the world. Thank goodness, most of the rest of us do not feel the need to blow each other up on an almost daily basis.

Oh - and if it walks like a duck and quacks like a duck - it walks like a duck and quacks like a duck. That's part of what makes it a duck. In my sociology (multicultural sensitivity) class, I was told that to pretend differences don't exist is actually more of an impediment to tolerance than acknowledging them. You can't accept them if you don't admit there're there.

this was my first rest day of crossfit and I got to say when I read the times book review section the other day I didn't expect one of the articles to reappear on my online fitness site. I must say a very impressive first rest day article. All I can really add to the discussion is that Americans and many Westerners don't really understand how normal hating a different people is in other parts of the world. No matter what America or Israel does, the situation won't improve until the propaganda is done away with. this article doesn't even get into the evil madras's and arab language cartoon shows which indoctrinate hate to children right out of the womb. Until the left figures out that everyone isn't so nice out there and the right realizes that spreading democracy won't magically make everyone nice to us, the "war on terror" will keep going strong.

My sched is out of wack compared to CF, but today we set some personal records:

Male/28/208
40 minutes
Five rounds of:
400 meters
21 75# push jerks
21 75# SHPDL

Welcome Pukie, Welcome. My workout partners each shaved about 5 minutes off their times.

Made up Diane (10:10) and pullup workout. Did 4 pullups on the 16th minute.

w/m 34yoa 74 298

Charles,

I cannot respond until you provide some examples of the hate-mongering which you say the US media engages in. I presented actual media documenting a representative of the Muslim faith calling for murder of non-muslim Brits. Why they havn't deported the dude is beyond me, but please give an example of an American religious leader of any faith calling for genocide on Network TV.

4miles, treadmill @ level 3 hill.
35:29

NB

12 rounds, plus 12. Started using band until 6th round, then switched to jumping.

Day late; rested yesterday. Gonna pay with the Filthies tomorrow.

That was an awesome video ... and I love that rendition of that song. anyone know by who ?

KisLany_FL,
may I ask which is the country you are talking about?
I come from an Eastern European formerly Communist country myself. I admit that in my country there is also quite a lot of antisemitism in speaking. However, none of our Jews were send to extermination camps during WW II, they were saved with the efforts of the entire nation and 99% of them emigrated to Israel after the war, so there is no one to suffer from that talking.
About the believing in conspiracy and that Jews controll the media and banks in the US - one could check if names like Friedman, Goldberg, Glassman, etc. are more frequent in banks or media or whatever, than in the total population. If it walks like a duck and quacks like a duck - it walks like a duck and quacks like a duck. But if someone were to do this he would be immediately named as a anti-Semit.
Now I live in Germany, and here everyone who criticizes Israel is immediately called a Nazi, unless he is a Communist.
Yes, we should call things with their real names, but we should not be too fast about making statements about whole cultures.

P.S. Your remark about the discrimination among countries made me laugh. Yes, it is true, and sometimes the reasons are ridiculous. I had never thought how it might look in the eyes of an American. But, hey, at least we have a history :-)

Rest day, boo hoo.

Yehoshua - You seriously want examples? How about the KKK? Members of the KKK were typically Protestant (I believe). Do (did) all Protestants hate blacks and Catholics? Of course not. Do all Muslims hate Jews? Certainly not. There are more than 1 billion muslims in the world today but most people know little to nothing about their religion/faith. All we hear about and see are the muslim extremists that account for a very small minority of muslims globally. This is not an accurate portrayal of muslims and breeds hatred and misunderstanding.

It would be relevant to understand the historical origins of Islamic anti-semitism. Andrew G. Bostom has written a book on the subject called The Legacy of Islamic Antisemitism that will be released in April. See http://www.andrewbostom.org/content/view/15/1/. The jacket cover says:

"This comprehensive, meticulously documented collection of scholarly articles presents indisputable evidence that a readily discernible, uniquely Islamic antisemitism—a specific Muslim hatred of Jews—has been expressed continuously since the advent of Islam. Debunking the conventional wisdom, which continues to assert that Muslim animosity toward Jews is entirely a 20th-century phenomenon fueled mainly by the protracted Arab-Israeli conflict, leading scholars provide example after example of antisemitic motifs in Muslim documents reaching back to the beginnings of Islam. The contributors show that the Koran itself is a significant source of hostility toward Jews, as well as other foundational Muslim texts including the hadith (the words and deeds of Muhammad as recorded by pious Muslim transmitters) and the sira (the earliest Muslim biographies of Muhammad). Many other examples are adduced in the writings of influential Muslim jurists, theologians, and scholars, from the Middle Ages through the contemporary era. These primary sources, and seminal secondary analyses translated here for the first time into English—such as Hartwig Hirschfeld’s mid-1880s essays on Muhammad’s subjugation of the Jews of Medina and George Vajda’s elegant, comprehensive 1937 study of the hadith—detail the sacralized rationale for Islam’s anti-Jewish bigotry. Numerous complementary historical accounts illustrate the resulting plight of Jewish communities in the Muslim world across space and time, culminating in the genocidal threat posed to the Jews of Israel today. Scholars, educators, and interested lay readers will find this collection an invaluable resource for understanding the phenomenon of Muslim antisemitism, past and present."

KKK marches typically draw more protesters than marchers. They are hated in most parts of the country, by most people.

In most Arab nations you can find anti-Semitism being preached by the mainstream equivalents of Joel Osteen and Robert Schuller. Not only are they--as far as I can tell--not generally condemning terrorism, they in fact are supporting it, at least with respect to Israel, and not uncommonly with respect to us.

Do this: imagine in your mind David Duke had a daily 1 hour program that was top rated in this country. Imagine people sitting around the coffee shop agreeing that yes, in fact, it is the Jews fault. Imagine this was not only unobjectionable, but mainstream. That is what is going on in the Arab world, and since for most intents and purposes they are totalitarian states in which the media is tightly controlled, the people have little recourse to information outside of the mainstream channels.

For this reason, if we are not spending substantial money on radio, TV, Cable, and internet feeds into that world, we are being stupid. Stupid. Wars arise from ideas, and if we are not attacking the bases from which conflict comes, we are failing fundamentally. Unless we can countenance the physical destruction of all Muslims, we need to realize that actual warfare is damage control, and entirely contrary to the spirit needed to win this war.

Victory in this case means bringing Enlightenment ideals to the Muslim world, which they can then implement in any form or fashion that suits their fancy. I do not view Sharia as intrinsically incompatible with democracy. Perhaps I don't know enough about it. Certainly, religious ideals have always influenced civil law, as they long have here.

It seems strange to me that somone would talk about how all the banks seem to be run by Jews. What about the WASP conspiracy? For every Jew running a company, there are probably 4 WASP's. Why do we worry about one, and not the other? Would we worry if every branch of the Federal Reserve were run by a person of color? Would that be better?

Why are Jews singled out? In my view, it is very simply because they maintain distinctive identities wherever they happen to be, and because their cultural system has made them disproportionately successful, in this nation and others.

To take just one example, Jews have won 23% of the Nobel Prizes, while constituting just .02% of the worlds population.

Take a look at this article: http://www.commentarymagazine.com/viewarticle.cfm?article=com.commentarymagazine.content.Article::10855

Why are Jews so successful? In my personal experience, because they are ethical, work hard, and are intelligent. Why then, do people fear they are trying to take over the world?

To be more specific, why are Leftists seemingly more concerned about Jewish subversion than Islamic subversion? Where would you rather live, Israel, or Syria?

It seems to me--in at least one way of looking at the world--that there are basically two stances one can take vis a vis the world: responsibility, and resentment.

The first, response-ability, implies in the very word that a response is possible, a response to the sundry vagaries, tragedies and opportunities the world offers. This process of control, of mastering circumstance, is the fundamental element in the development of human goodness and sound character.

It is necessary for the creation of a stable society, and if the people are going to govern themselves--as in a democracy--it is a necessity if the nation is not to be ruled by opportunistic fools.

The second offers the solace of evading the pain of creating a unique identity and sense of self. It evades the need for the pain of growth. It blunts the drive we are all given that causes us to want to do and be more.

Rather, it finds identity in a relation, the relation of victim to victimizer. If I don't want to create myself, if I don't want to take responsibility for my actions, then I want to be a victim. I want to be someone to whom things are done, and who therefore is capable only of reaction, and not creation. As a victim, I need a victimizer, and who should I pick, logically, but the most successful group around me? Those who in fact have mastered this existential challenge, and who therefore give the lie to all of my own evasions, and outright falsehoods.

This, in my view, is the fundamental root of Islamic extremism. They are not really Muslims--what Good has Bin Laden accomplished in this world? Why wouldn't a just Allah condemn him to the lowest circle of Hell?---but rather heirs of the French Revolutionary ethos of whining expressed through mass murder. Those who are high must be brought down, so that pygmies can be kings.

There is no end game. Most Muslims themselves would balk--indeed have balked--at the nutty retrogressions planned by sociopathic barbarians who kill and torture in the names of Allah the Clement, and Allah the Merciful.

They do not thereby give the lie to Islam. They give the lie to their claim that they are so Muslim that they can with impunity violate Islamic laws. Islam is quite capable of moderation, in my view, if the Ulema will stop with the constant inflammation of hate.

Islam, I believe, is quite capable even today, of being elevated by its practitioners into a sublime faith. A Good faith.

But the Right of Return will never be granted the Palestinians, and for that reason the sole possibility of lasting peace lies on the Arab side. They must accept the existence of Israel, and stop punishing their children for the failures of their grandfathers.

no rest for the wicked
ran three miles (21:15) (week one)

where have all the comments gone?

Pondering this, that last sentence needs to be the core of our message. The Right of Return will not be granted, and everything else is academic. Jerusalem is likely negotiable. I'm pretty sure Barak put that on the table.

But the key demand, the core of the negotiating block that Palestinian apologists want to obscure by focussing incessantly on alleged Israeli aggressions--such as responding with force to Palestinian attacks--is that the Palestinians be allowed to return to their ancestral homes, homes they abandoned 60 years ago.

This is not going to happen. It is not going to happen. Everyone in the Middle East needs to be told this consistently, so that actual solutions can be generated to the actual plight of the Palestinians.

The only alternative to this is the destruction of Israel, which of course is what Ahmadinejad hopes to accomplish with nuclear weapons.

Yet, what in the history of the Jewish people or the nation of Israel would lead anyone to believe that this will be allowed by Israel? That it is militarily possible to destroy Israel without rivers of radioactive blood flowing which would negate any possible benefit to such internecine destruction?

The Hidden Imam will not appear. Even with Shia doctrine it is quite clear He will appear only when He chooses to, and efforts to force his hand--if he exists--would I would think only serve to anger Him.

The actual motivation is latent nihilism, at least on the part of the Iranians. That, and opportunism on the part of Arab leaders, who someone seem to have figured out how to rationalize their own lack of reform, their own denial of basic rights which are granted to Israeli Arabs, by blaming the Jews.

Yet this is patently absurd, and this obvious point needs to make its way to the Arab street.

Comment #143

So, if the Right of Return is not going to happen...what happens to the thousands of Palestinians still living in refugee camps in Jordan and Lebanon? Those countries don't want them. Should we just kill them all and let God sort them out? And, I think Palestinians would argue there is a difference between the treatment of Israeli Arabs and Palestinians, those two groups are not considered the same.

I recommend reading "Blood Brothers" by Elias Chacour.

The squat-thrusts in the video would be safer if they thrusted out into a tight plank position. Slamming the back into a hyperextended droop like they're doing I'm pretty sure is a bad idea.

Their Arab "brothers" stop using them as a pretext for an eternal proxy war they know they won't win, and as justification for continuing repression at home. In short, they treat them like they give a rat's hindquarters about them, instead of like the dog meat they treat them like now.

Israeli Arabs are Arabs who did not leave the country, and who do not continue to attack and murder Israeli civilians every chance they get. In many cases, they even serve in the military, so it's understandable they are treated differently. They are still not granted full citizenship rights, but even so they are much better off in terms of rights like freedom of speech, and right to trial by jury than their brethren anywhere in the Middle East, with the possible emerging exception of Iraqis.

Evgeni- Sorry to ignore your post. I was sick. In case you are checking this post any more. I can guarantee, due to your name (first and last), that I was not referring to your native country. I decided not to mention the specific country in order not to stoke any negativity towards it. I have a lot of love for the countries and people of E. Europe. That is not to say that I think they are perfect. Each country has its own set of personality quirks. The same goes for America. Part of understanding the countries and their cultures demands understanding the quirks.

Pondering this a bit more, it occurs to me that I am thinking of the Arabs a unitary whole, as a group which coheres around a common language, ethnicity, and in general religion (most, not all, are Muslim).

Yet it is my understanding that Arabs themselves understand their identities as oriented around tribal loyalties. It was only when we understood this that we were able to begin to address Iraqi political realities in an unblinkered--or less blinkered--way, a way which fortunately worked, timing wise, in tandem with Al Quedists wearing out their welcome. This is why Iraq is largely peaceful today, and hope is reemerging.

What tribes do the Palestinians belong to? If it is asking too much for Arab nations--which are loose conglomerations of tribes in many cases, as far as I can tell--to take in the refugees and give them hospitality, then what about an appeal to tribal loyalties? Were the refugees only from one or two tribes that only existed in Palestine? This seems unlikely. It seems more likely that groups outside that area have been neglecting their duties towards their kinsmen for over half a century.

An overarching problem in the integration of the Palestinians into Arab nations is the sheer poverty of all the nations that might take them, or at least many of them. The Gulf states of course are not poor, but likely too distant to be related to them, so their only real connection is that of Islam, and their only real interest in getting them back into Israel is in the name of Islam. It has nothing to do with charity, or genuine good will, or simple generosity of the sort America displays around the world.

That would be an interesting questions to ask: who are these people related to? If you have an orphan, you move him in with whatever family you can find. Why shouldn't the same happen with the Palestinians?

They aren't going back to Israel, and their plight will not get any better pretending they will. Sober minds need to make rational decisions about what is best for them. The minds who have been "leading" them have in general been gangsters who profited personally from the status quo. People who genuinely want what is best for them need to lead them, and the Palestinian people themselves need to find these leaders.

This is turning into a monologue, for which I apologize, but this forum is very useful for me in helping work through things, and I appreciate it that the people who may be cussing me out are doing it privately.

I wanted to think out loud about empires. We are used to seeing, rhetorically, American and Western "imperialism" being condemned. Implicit in this is that we are the only ones doing it.

But if you look at any historical nation, really, any that I can think of, it is an empire of sorts. An empire can be defined as a conglomeration of varying peoples under a common law, and generally common language. Historically such arrangements were brought about by force.

If you look, for example, at the Roman Empire, the pattern is they take over a region--typically to protect from attacks on their flanks--then over the course of several centuries those nations become Romanized, and value the relationship, which generally means prosperity and security.

In the modern day, one can only understand India's ability to forge a modern democracy through the lense of their extended colonization-- subjugation-- by Britain. The British brought a common language to a nation with some dozens of major languages, and hundreds of dialects. They brought an ethos of equal treatment under law. They brought an ethos of reconciling competing demands in public, democratic forums. This was foreign to the history of that nation, which was previously never a nation. It was many kingdoms and tribal territories. The north was largely unified by the Mughals, but that did not extend to the south.

If we look at the United States, we in effect created an empire by subjecting the American Indians--Native Americans--to our rule, in most cases displacing them so they weren't in the way of our march west. We only attained the monolithic central government we have today under Lincoln, and the Democratic Party was largely supportive of States Rights in general, and weak central government in particular until roughly the ascendancy of FDR.

In my understanding, Hitler is the one who unified Germany, which had never been fully comfortable with centralized control of its many regions and subcultures, as in Bavaria.

France was unified in the French Revolution. China was not unified fully until Mao, in my understanding. The Soviet Union was an empire in every since, since it exacted obedience from nether regions that had not been under central control even under the Czars, in my understanding.

Modern Japan emerged as a unified nation only after the Meiji Restoration in the latter half of the 19th Century.

Thus everywhere in history one sees endemic warfare until the ascendancy of some sort of power which stands above the conflict, in much the same way that police officers stand above conflicts in our personal domains. If you look at any of those examples, you will see warfare between states for any amount of time back in recorded history. Somebody is always attacking somebody else. Native Americans waged constant wars with one another over land, women, and possessions of various sorts. We amounted to the super tribe that was able to beat them all.

Even Jews cannot be viewed as a unified group. There is in fact--as a South Park episode pointed out--an anti-Semitic branch of Judaism, represented perhaps most publicly by Noam Chomsky.

That was thinking out loud. There's something out there I can't quite pull in yet. Hopefully, though, that set of observations is helpful for someone.

Where I think I was going with this was pondering the nature of the Islamic Empire. The history is that certain tribes originating in modern Saudi Arabia (The House of Saud in effect being a tribe which was able to unify the peninsula) conquered substantial areas beyond the area where they originated. They impregnate