May 19, 2009

Tuesday 090519

Rest Day


Enlarge image

Michelle Benedict, 2009 CrossFit Games Midwestern Regional Qualifier - video [wmv] [mov]

The Boz and Todd Experience, Episode 3 Part 2, CrossFit Journal Preview - video [wmv] [mov]

"On Poetry in General" by William Hazlitt

"The Sentence is a Lonely Place"
by Gary Lutz

Post thoughts to comments.

Posted by lauren at May 19, 2009 5:00 PM

a much needed rest day!!

Thanks Coach

Comment #1 - Posted by: Mike at May 18, 2009 5:02 PM


What would you think about an "over 50", or some other masters type division, in the games, at some point in the future?

Comment #2 - Posted by: Kevin C. at May 18, 2009 5:49 PM


Comment #3 - Posted by: Arlo at May 18, 2009 5:54 PM


coach addresses this at Filfest.Say's he's not interested in running it personally. He wants the games to be about crowning someone the fittest person on the planet. although he is not opposed to someone convincing him that they have the passion to do it themselves. Maybe your the guy.

Comment #4 - Posted by: merle at May 18, 2009 5:56 PM

Its needs to be said again... Since when is North Carolina in the Midwest?

Comment #5 - Posted by: Spence at May 18, 2009 5:57 PM

Happy rest day people.

Looking forward to the next cycle with increased enthusiasm.

Yo FRAT - Keep working hard

Comment #6 - Posted by: Rookie - Crossfit Gold Coast at May 18, 2009 5:59 PM

Way to go Michelle!!! We're so proud of you! Those WODs looked heinous...congrats and best of luck to you! Much love, the K Family.

Comment #7 - Posted by: PK at May 18, 2009 6:01 PM

Great job Michelle. Way to represent.

Comment #8 - Posted by: Blanco at May 18, 2009 6:05 PM

Spence, what about SC in the midwest to??

Coach, what about the movie? My bank account is waiting to order!!!!

Comment #9 - Posted by: justaman - liberty sc at May 18, 2009 6:21 PM


"the sentence is a lonely place" is a great article. Hammers home a great lesson on motivation - it's never too late to apply yourself.

And I love it's reflections on writing too!

Comment #10 - Posted by: yotam at May 18, 2009 6:24 PM

Homemade equipment rocks...

Comment #11 - Posted by: Matt Wichlinski at May 18, 2009 6:25 PM

Thanks guys for all the support! My crew! Bingo your words put me at ease for the last event- thank you. I had a blast, thank you Rogue Fitness! I am honored that I get to train with the fitest women in the WORLD!!!!

Comment #12 - Posted by: Michelle at May 18, 2009 6:38 PM

Justaman, your in gods country. I'm a clemson grad and miss the place everyday. Clemson will always be the South for those that lived there.

Comment #13 - Posted by: Spence at May 18, 2009 6:43 PM

#12 Michelle

classy post

Comment #14 - Posted by: Pete - Decatur, GA at May 18, 2009 6:49 PM

Yaaay Pony! You have been in my thoughts and prayers. Glad to see you back!

Today made up "Diane"
170# DL
= 7:37, PR (prior was 165# DL and 12 min)

REALLY tired out. Got to the gym parking lot, sitting in car and thought, I will just shut my eyes a minute and I will feel better. I fell asleep for like 20 min! Warm up was minimal, did workout, did a little post work, and left to eat, walk, and off to bed now. Glad rest day is here!

Comment #15 - Posted by: in8girl at May 18, 2009 6:49 PM

Got to do Diane tomorrow....

Comment #16 - Posted by: Kal at May 18, 2009 6:58 PM

Good Evening Friends,

Do know that even if my post is absent my thoughts are at your side. Today I wrote a lot and thought about a poem, quite infamous....but it resonates so I will share it:
The Road Not Taken
By Robert Frost

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveller, long I stood
And looked down one as far as I could
To where it bent in the undergrowth.

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as far that the passing there
Had worn them really about the same.

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence;
Two roads diverged in a wood, and I –
I took the one less traveled by,
And that has made all the difference.

We all live different experiences but we are all one...together we make this world a better place by giving our whole spirit in all the work we do and rest that allows us to give more each moment.

Please be yourselves and find strength within....take the time suck now and will find your way. Have faith.

Love - always.


Comment #17 - Posted by: Jennifer at May 18, 2009 7:01 PM

I had to sub no rower no bars TO MANY clients at the gym i did....

5 rounds:
5 muscle-ups
10 handstand push-ups
15 kb swings 1.5 pood
20 double unders

GREAT Pr for me...11:30 wohooo!!! Everything unbroken
Great exept double unders haha!! That's funny ah??

Big hugs to the FRAT you ladies and gentelmen are simply the BEST!!

Comment #18 - Posted by: s'more at May 18, 2009 7:30 PM



Comment #19 - Posted by: matt b grand cayman at May 18, 2009 8:22 PM

#17 Jen:

A classic to be sure, thanks.

This one is my favorite:


If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you
But make allowance for their doubting too,
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:

If you can dream--and not make dreams your master,
If you can think--and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:

If you can make one heap of all your winnings
And risk it all on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold on!"

If you can talk with crowds and keep your virtue,
Or walk with kings--nor lose the common touch,
If neither foes nor loving friends can hurt you;
If all men count with you, but none too much,
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And--which is more--you'll be a Man, my son!

--Rudyard Kipling

Comment #20 - Posted by: Playoff Beard at May 18, 2009 9:02 PM

PB&J and Jen

Nice stuff

My favorite is:

Hickory dickory dock
So this chick was...

What this is a work family safe show?

Ok so how about

There was a young wife from Nantucket,
who was told by her husband....

What? I'm never going to make it through the filter am I?

Comment #21 - Posted by: jakers at May 18, 2009 9:15 PM

Interesting choice for rest day articles.

It is difficult and perhaps unfair to Lutz to compare his piece with Hazlitt's. Hazlitt's was written for a different purpose (and in a very different time), and was obviously more ambitious.

Hazlitt in "On Poetry" defined poetry as: "the natural impression of any object or event, by its vividness exciting an involuntary movement of imagination and passion, and producing, by sympathy, a certain modulation of the voice, or sounds, expressing it."

Gary Lutz, in the "Sentence is a lonely place", described the kind of sentence he wanted to write as: "an outcry combining the acoustical elegance of the aphorism with the force and utility of the load-bearing, tractional sentence of more or less conventional narrative."

As I read Lutz I couldn't help but think about how distasteful it would be to read anything longer than a short paragraph containing only the kinds of sentences he wants to write. It seems clear to me that in any piece of prose writing longer than a paragraph, there needs to be a great number of more or less conventional load-bearing sentences to allow for contrast. Without contrast there is really no reason for the reader to pay attention, and probably little likelihood that she will be able to pay attention - emphasizing everything has the same effect as emphasizing nothing. Prose writing (and poetry), like music, moves from pianissimo to fortissimo and beyond to allow richness in phrasing. Music without dynamics is pop music, and pop music usually consists of a single idea or "groove" which gets played out in more or less one way for a short period to time. If the first two chords of Beethoven's Eroica were followed by 300 chords played in the same way it would be dreadful (it would be Green Day, or Nickel Crap). You can make music without dynamics, but to keep it interesting you need to use ever more inventive harmonies, counterpoint, or contrapuntal forms (perhaps this is what Henry James does with words, though it seems to work for him far less often than it did for Bach). Even in the poetry of Homer and Dante there are catalogues of things and people, and slow weight bearing interludes between the battles and the vivid descriptions or horrors and beatitudes.

Every time I read the Great Gatsby I marvel at the writing. It seems that every one of Fitzgerald's sentences dazzles. But that isn't so. There are enough low-wattage sentences on every page of Gatsby to allow us to register the next sparkling phrase, and the next, and the next.

Perhaps what Lutz meant was that because it is so difficult to write a sentence that sparkles, he would try to make each sentence sparkle, knowing that he would hit his mark only once in a while.

Comment #22 - Posted by: Prole at May 18, 2009 9:23 PM

Strong work, Feng, coming in 2nd at Midwest! We knew you could do it and can't wait to see you step it up in Aromas. Congratulations and see you soon!!!!

Comment #23 - Posted by: Neile at May 18, 2009 9:30 PM

I have to credit a physicist from Canada, Tom Radcliffe, with a better definition of poetry. He knows how to give a proper definition according to genus-differentia, as well. I can't recall it verbatim, but in effect:

Poetry is communication in which the form of the language is prioritized.

Whereas, in all other communication the content is prioritized and the form -- syntax, cadence, and especially sonorous properties of words -- must serve the message and are subordinated to the message.

Comment #24 - Posted by: Kirez at May 19, 2009 2:02 AM

Ah, I found the better treatment, "What is poetry?"

Some choice excerpts:
Based on a Lockean conceptual analysis, I show that the defining characteristic of poetry is rhythmical structure. I also discuss what poetry is good for, arguing it has a role both as a source of sensual pleasure and as a medium particularly well suited for capturing moments of time."


"The existence of nonsense poetry and abstract poetry demonstrates that neither concreteness nor evocativeness is required for speech to be poetic, although I will argue that most good poetry is both concrete and evocative.

So the concept POETRY refers to rhythmic speech, or at least has something to do with rhythmicity. To get a more precise idea of what it is about rhythmicity that makes speech poetic, we need to look more closely at how rhythmicity can be achieved. Before doing so, a few words about the genus, and what it is we are differentiating poetry from."

"Given that poetry is a kind of speech, the kind of speech we are distinguishing it from is prose. Prose is speech that is dominated grammatical structure; poetry is speech that is dominated by rhythmical rather than grammatical structure. All speech has both rhythmical and grammatical structure, and the difference between poetry and prose is in the preponderance of one or the other. To understand what this means, an understanding of rhythmicity is required. "

Comment #25 - Posted by: Kirez at May 19, 2009 2:14 AM

Question regarding yesterdays WOD and rowing: Given a rowing machine with no (broken) clocking device- is there a way to determine distance rowed by counting rowing strokes? example: x strokes = y distance. Thanks in advance

Comment #26 - Posted by: GeoDave at May 19, 2009 3:17 AM

Great job Michelle and AJ representing the CrossFit Fort Bragg crew at the Midwest Regionals!!!

We're truly blessed to be able to call you both "coach."

Comment #27 - Posted by: WEB at May 19, 2009 3:37 AM

#18 sony

I would like to see you make that comment to Michelle's face, although I seriously doubt that you possess the sack to ever do so.

Comment #28 - Posted by: Pete - Decatur, GA at May 19, 2009 3:38 AM

rowing without a docking station

Comment #27 - Posted by: GeoDave

my amateur thought:

when rowing a 500m dash, at average wattage, 32 strokes a minute is quite fast, 36 s/m is very fast, 40 s/m is too fast (you burn out).

and 1min 50 is a respectable time for 500m
1min 40 is fast.

so maybe try to do 70 power strokes in 1min 50.

I stress, these are very amateur reflections.

Comment #29 - Posted by: y wei at May 19, 2009 3:48 AM

Good stuff Michelle! I wish I could have been home to see all the Carolina girls laying it out up there! For all you that don't know Michelle's CF story, it's her's to tell, but she is undoubtedly a CF success!

Comment #30 - Posted by: Tony - CFW at May 19, 2009 4:17 AM

Nice picture but why would you do that to the flag (tattoo). Not cool!

Comment #31 - Posted by: Michael at May 19, 2009 4:36 AM

That judge in the background is one buff dude. 'Sup LV!

Comment #32 - Posted by: CalmLikeaBomb at May 19, 2009 4:40 AM

my personal favorite is the invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever Gods may be
For my unconquerable soul.

In the fell clutch of Circumstance
I have not winced nor cried aloud.
Under the bludgeonings of Chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find me, unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

Comment #33 - Posted by: bobby at May 19, 2009 4:43 AM

I noticed the "Crossfit Ft Bragg" on her headband.
I'm PCS'ing to Pope AFB/Ft Bragg next there an actual Crossfit Gym on post? In Fayetteville? If not, do any of the base/post gyms more CF tollerant than others? Thanks for any response!

Comment #34 - Posted by: N8eC at May 19, 2009 5:07 AM

I am the pool of gold
When sunset burns and dies,—
You are my deepening skies,
Give me your stars to hold - Sara Teasdale

for my mother...
Those Winter Sundays
Sundays too my father got up early
And put his clothes on in the blueback cold,
then with cracked hands that ached
from labor in the weekday weather made
banked fires blaze. No one ever thanked him.

I'd wake and hear the cold splintering, breaking.
When the rooms were warm, he'd call,
and slowly I would rise and dress,
fearing the chronic angers of that house,

Speaking indifferently to him,
who had driven out the cold
and polished my good shoes as well.
What did I know, what did I know
of love's austere and lonely offices?- Robert Hayden

Comment #35 - Posted by: Strong Lil Pony! at May 19, 2009 5:49 AM

Your the Best! and your girls did amazing! Julie keep the intensity HIGH! Thank you for your support!

Come train with us we are CrossFit Fort Bragg!

the story is in the flag, but I tend to not worry if people think its cool or not. Its mine, I own it.

Its an honor to be on the Main site thanks Caity, Bill, and you Lauren can't wait to see you in July.


Comment #36 - Posted by: Michelle at May 19, 2009 6:40 AM

Hello All,

I am writting this to the best community on the planet with the hopes of getting some helpful info. This past weekend while doing "Diane" I heard a loud pop in my back which subsequently landed me unable to move due to the pain and in the hospital! After numerous tests (CT, MRI, etc.)it was determined to be herniated disc at L4-L5.

I have been suffering from back pain for some time now and it has always appeared to rear its ugly head during deadlifts. Now I know my technique sucks due to this wicked tightness I have always had in my back. Needless to say I have been to a Level 1 and try to correct myself, but since I am training at a globo, I dont really have those "eyes" on me to get things right each time I train.

Now I lay stuck up in bed and want to make sure this never happens again. Where do I go from here. Is it possible to hit these WODS with 100% intensity with herniations in the back? Is it advisable?

Does anyone out there have any experience with this...please advise... cause this feeling SUCKS!

Comment #37 - Posted by: Rob Young at May 19, 2009 6:55 AM

Yeah Michelle! You are a beast! Great to compete with you this weekend. Can't wait to get together with the rest of the NC women and train hard.

Sarah D

Comment #38 - Posted by: Dunsey at May 19, 2009 6:55 AM

I'm very excited about these rest day articles. It may be the first time I feel compelled to read every word of both articles. Though if I had time to read every word of every issue of The Believer, I would.

Comment #39 - Posted by: Richard at May 19, 2009 7:05 AM

rest day was yesterday for me. M/24/185/6'2"
65lb OHS + knees to elbows + burpees + 100 M row

Comment #40 - Posted by: Adam at May 19, 2009 7:18 AM

Since we're sharing thoughts today, I thought I'd share this post about scientific breakthroughs, and the communicative breakdown of research findings from the bench, through the media, to the layman:
Albeit humorous, the concept here is unfortunately and fairly accurate.

New 2 mile PR today: 18:58. Beat the old PR by almost 2 min.

Comment #41 - Posted by: jt_33/M/5'10"/230 at May 19, 2009 7:36 AM


back squat
112.5kg * 5

not feeling doing anything else

Comment #42 - Posted by: ian Mosher CFATL (aka Skittles) at May 19, 2009 7:43 AM

Congrats to all the participants in the Midwest Qualifier this weekend, even the ones from the SOUTH! Wish the vid. had included some WOD details, sets/reps etc. Yes, I'll go to the page of the event, just sayin' is all...

Comment #43 - Posted by: Mike Alley at May 19, 2009 8:02 AM

does anyone have a good spreadsheet for logging wods? i am subscribed to crossfit journal, but can't seem to find one...
thanks in advance

Comment #44 - Posted by: PT at May 19, 2009 8:03 AM

#46 PT

Do a search on the message boards. There's an OpenOffice database and an Excel spreadsheet available.

Comment #45 - Posted by: Jason - CrossFit Fredericton at May 19, 2009 8:09 AM

May be a day or two before I get time to read these, but I'm looking forward to it. I just finished John Ruskin's "Unto this Last", which is a very interesting set of essays, and one which makes you wonder--well, me--if I use colons, commas, and semicolons properly. Likely not. ; likely not?

Will next be reading his treatment of Gothic architecture.

Comment #46 - Posted by: Barry Cooper at May 19, 2009 8:12 AM

#38, on the back question. I've never herniated a disc, I don't think, but I have hurt my back twice bad enough that crawling to the bathroom was agony. That's quite unpleasant.

My personal routine involves ALWAYS doing 2 sets of ten back hypers prior to any WOD that involves my back. This includes deadlift, squat, thrusters, and even overhead Press.

My rehab routine involves doing what amount to unweighted Good mornings, which is basically just leaning forward a few times to where it hurts, keeping a tight stomach, then coming back, and doing that a couple times a day (subject to medical advice, of course).

For injury prevention, you have to be able to do a proper bodyweight squat, in my view, in order to do a proper deadlift. Particularly, you have to be able to get to below parallel without a "butt wink", where your lordotic arch is lost.

In the deadlift, you MUST maintain a lordotic arch when doing maxes (and pushing your rep max in Diane amounts to doing maxes at the limit of your endurance), and you MUST keep your stomach tight.

Whether you can get back to full movement, I don't know. But it does sound like you need to work on your hamstring flexibility, and I wouldn't do any more deadlifts until I could get to the bottom position with good form.

Comment #47 - Posted by: Barry Cooper at May 19, 2009 8:13 AM

Strictly speaking the "South" is a historically defined area. it is the only area in the country that is not delineated by cardinal direction. For example if you say to someone Washington DC that they live in the northeast they are likely to agree with you. However, if you say to someone in NC or SC or GA that they live in the southeast they are likely to be offended. The South most definitely includes the 13 confederate states of which NC AND SC are a part. And just in case you were wondering... yes i am capitalizing the South on purpose. God bless each and every one of you and train hard!!!!

Comment #48 - Posted by: Brandon H m/27/5'10"/180 at May 19, 2009 8:41 AM

Bill, Caity and all the judges from Rogue and those that came from afar,
Thanks for an amazing weekend! What a great event you guys put on: great programming, challenging WODs and a well run event time schedule. It was a privilege to have come up and competed with the best from the region! Nice work NC! Ft Bragg and Wilmington had impressive showings not just in the standings but in spectators as well. Congratulations to ALL the qualifiers for outstanding performances. And a special thanks to Heather, my judge on the Finals WOD for your awesome energy and keeping me going hard till the end! Awesome camraderie, awesome community, awesome competion..what more can you ask for? See y'all next year!

Comment #49 - Posted by: Dave Crider at May 19, 2009 8:46 AM

I love the picture of Michelle! CrossFit women are the hottest!!

My pecs and anterior delts are starting to speak to me (all those benches!). Tomorrow should be fun.....

And as always: Just say no to "FRAT"

Comment #50 - Posted by: CHisBO at May 19, 2009 8:56 AM

Why do all of these videos always have some questionable nu-metal band as the soundtrack? I'll start Crossfit Music: Forging Elite Taste, just sayin.

Comment #51 - Posted by: todd knife at May 19, 2009 8:58 AM

I think this article gives rise to yet another good affiliate name; Crossfit Poetics. Not very masculine but has a good ring to it, I think.

Comment #52 - Posted by: Shane U. at May 19, 2009 9:00 AM

Eric "the hunted" G. what's up with you and qualifiers?

I will lie me down and bleed awhile / And then I will rise and fight again. -Warrior

"But I'm not scared. I follow the sound of the bell."
Kyila, 18, blind-tibetan mount climber-10/31/04 NYTimes

Blindsight... Get some...

Comment #53 - Posted by: Phoenix at May 19, 2009 9:03 AM

He waits in anticipation
of what lie ahead
Muscles tensing and heartbeat rising
the taste of copper already in his mouth
the bar feels cold yet natural in his grip
knurles resting against the callouses
they made long ago
he tries to clear his mind of doubtful thoughts
he has been here before
and he will be here again
3,2,1 and Go
And like the rabbit running from the fox
he fires off, now in a place of his own making
the WOD has begun.

Comment #54 - Posted by: Shane U. at May 19, 2009 9:08 AM

Made up Sunday's wod today- boy was it a killer!
Did 4 rds for time:50ft of lunges with 30#DBs, 50ft with 20#DBs; 24" box jumps; wted pullups with 10#: 31 mins
Don't think I'll be able to walk tomorrow!!! I agree with whoever said 'this one needs a name!'

Comment #55 - Posted by: Raine at May 19, 2009 9:30 AM

Comment #38 - Posted by: Rob Young at May 19, 2009 6:55 AM

The best prescription if you are really serious about lifting and getting your form right is to find the nearest affiliate and get the proper coaching. You started it when you went to the Level 1 cert now you need to continue it and get your bad lifting habits corrected.

From your post it appears that you need to retrain your muscles so that you might have proper posture when doing not only the deadlift but the squat as well.

You may or may not be a whiner but on the off-chance that someone else who has a similar problem is, I will say this: You f*cked your back up. Nobody but you did it. The solution is proper coaching and to get proper coaching one has to pay for it. Don't whine about the cost. The dollars you pay out to fix your problem will be dollars well invested when you have a healthy back and can pull big weights with proper form from the floor.

Would you rather pay for proper coaching and have a healthy back or would you rather pay for surgery on your back with a low probability of success? You decide.

Comment #56 - Posted by: el ingeniero at May 19, 2009 9:32 AM

Being, at times, a bit of a perfectionist, I thought I would add that on max lifts, you will sometimes lose the arch. A very tight abdomen will help protect you when this happens, but this is always a bit of a risk. I personally always wear a belt when I get within 5-10% of my max, depending on how I'm feeling.

But if you are doing every rep of a 45 rep workout wrong, then injury is almost inevitable. You can get away with SOME form deviations, but if you are breaking form constantly, whatever stabilizing muscles or tendons that save your ass otherwise, will be worn out.

Comment #57 - Posted by: Barry Cooper at May 19, 2009 9:37 AM

Re: "The Sentence is a Lonely Place"

A fantastic article, and the first I've read regarding prose and letter placement. I found it very enlightening.

Thanks, Lauren, Coach.

I've read several things since, and common sentences are now flying off the page.



Comment #58 - Posted by: Jon Gilson at May 19, 2009 9:48 AM

Ah yes, time for head to lay on pillow. NOT!! Looks like I just got my Rings in so play time and a good long easy (shh!) run. GL to all.

Comment #59 - Posted by: cremus at May 19, 2009 9:51 AM

Richard Posner on the Conservative Intellectual Collapse

My theme is the intellectual decline of conservatism, and it is notable that the policies of the new conservatism are powered largely by emotion and religion and have for the most part weak intellectual groundings. That the policies are weak in conception, have largely failed in execution, and are political flops is therefore unsurprising. The major blows to conservatism, culminating in the election and programs of Obama, have been fourfold: the failure of military force to achieve U.S. foreign policy objectives; the inanity of trying to substitute will for intellect, as in the denial of global warming, the use of religious criteria in the selection of public officials, the neglect of management and expertise in government; a continued preoccupation with abortion; and fiscal incontinence in the form of massive budget deficits, the Medicare drug plan, excessive foreign borrowing, and asset-price inflation.

By the fall of 2008, the face of the Republican Party had become Sarah Palin and Joe the Plumber. Conservative intellectuals had no party.

Check out his blog for more....good stuff.

Comment #60 - Posted by: Champ at May 19, 2009 10:29 AM


CFSB "b"

Front Squats 3 x 3

160 x 3
175 x 3
190 x 3(PR)

200 x 1(PR)

Then Midwest Qualifier WOD 1 (women's weight)
185# Deadlift
Pull-up (chin)

10:28 (grip fried, CNS fried from FS)

FWIW that's at least 4:00 slower than the top women...

Comment #61 - Posted by: bingo at May 19, 2009 10:50 AM

An article from The Believer! On the Crossfit mainsite!?!?!?!?!?!

I can die a happy fitness/literary nerd.

Comment #62 - Posted by: jeff at May 19, 2009 10:54 AM

No rest....ran 2 miles to loosen up my legs from the last 3 days and 10 muscle ups..... felt good

Comment #63 - Posted by: soulsurfer at May 19, 2009 11:42 AM

Congrats on the PR's Bingo! 200lb front squat is AWESOME! By bizarre coincidence, I did almost the same wod you did. Since I was sore from the BP yesterday, and out in the mountains the two previous days, I did Diane with pullups today.

21, 15, 9; 225lb DL, pullups


If I'd done this time with handstand pushups, this would have been a 7 minute improvement. Avg HR 175, peak 189, rec 47. At 24 Hr Fitness, Camarillo, CA.

Comment #64 - Posted by: mas 52/M/150 at May 19, 2009 1:10 PM

Love the rest.

Question: I have been looking for some new crossfit shoes, in the video of matt chan from monday, the shoes he has an are awesome. Does anyone know what brand of shoe they are?

Comment #65 - Posted by: Matt at May 19, 2009 1:26 PM


As Rx'd 26:15

Comment #66 - Posted by: Jerry Gomes at May 19, 2009 1:48 PM

57yo. 5'10, 156

Modified yesterday's MOD:
Bench press 30
run a mile
Bench press 20
run 2 miles
Bench press 10
run 3 mile

Comment #67 - Posted by: Ken_Davis at May 19, 2009 2:03 PM

Clean and jerk practice at 155 lbs., got 3x3, then failed on the third rep of the 4th set. Dropped to 145, got two reps of set 5, then failed on rep 3. Plan is to keep trying at 155 until I get 8x3. Kind of amazing that I was able to get 8x3 at 145 with really not much problem, it’s that extra 10 lbs. that makes that much difference. The problem is entirely on the jerk portion, the cleans are easy.

Then attempted WOD #2 from the Rocky Mtn Qualifier, took rest between each round, on the last round dropped the front squats to 135, still took me 5:34 of work time (1:48, 1:56, 1:50). Yow. That’s 10 chest-to-bar pullups, 10 front squats (160), 10 burpees, 3 rounds for time.

Warmup: 2 rounds of 500 m row (1:45, 1:35!!!), 10 GHD, 10 BE, hip stretches, handstand and hold 10 seconds, 6-8 CG pullups, 3 HSS (45-65) 3 split jerk (45-65), dips; then two rounds of alternating sets of 3 HSS, 3 split jerks at 85-95. The snatch is slowly coming around.

Comment #68 - Posted by: Kamper M/45/74"/200 at May 19, 2009 2:36 PM

Neil and JJ: I need my Crossfit Radio fix. Get after it!

Comment #69 - Posted by: Playoff Beard at May 19, 2009 2:57 PM

Badger Clark, like Berton Braley, was a veritable bard for so much that has been heroic about America, and thus was neglected and ignored by the leftist- and postmodernist-biased literary & academic establishment. "The Westerner" contains several powerful lines, including this, so apropos of CrossFit:

A stout heart sings in the fray with fate
And the shock and sweat are good.

--- Badger Clark, "The Westerner"

Comment #70 - Posted by: Kirez at May 19, 2009 3:07 PM

22 / M / 5'9" / 135lb

I'm behind so I did Sunday's WOD, scaled to

3 rounds for time of:
Walking lunge, 32 steps, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
Strict pull-ups, 15 reps


Pull-ups slowed me down, as usual.

Comment #71 - Posted by: BC at May 19, 2009 3:09 PM

My Beard grows to my toes.
I never wears no clothes.
I wraps my hair around my bare,
and down the road I goes.
-Shel Silverstein

I am an uncomplicated poetry fan.

Comment #72 - Posted by: Eric at May 19, 2009 3:29 PM


4 efforts of 800m:
pr'd on all 4, but I still run like a big blob!

Comment #73 - Posted by: Melissa Cvjeticanin CF Mississauga at May 19, 2009 3:49 PM

Pure? What does it mean?
The tongues of hell
Are dull, dull as the triple

Tongues of dull, fat Cerebus
Who wheezes at the gate. Incapable
Of licking clean

The aguey tendon, the sin, the sin.
The tinder cries.
The indelible smell

Of a snuffed candle!
Love, love, the low smokes roll
From me like Isadora's scarves, I'm in a fright

One scarf will catch and anchor in the wheel.
Such yellow sullen smokes
Make their own element. They will not rise,

But trundle round the globe
Choking the aged and the meek,
The weak

Hothouse baby in its crib,
The ghastly orchid
Hanging its hanging garden in the air,

Devilish leopard!
Radiation turned it white
And killed it in an hour.

Greasing the bodies of adulterers
Like Hiroshima ash and eating in.
The sin. The sin.

Darling, all night
I have been flickering, off, on, off, on.
The sheets grow heavy as a lecher's kiss.

Three days. Three nights.
Lemon water, chicken
Water, water make me retch.

I am too pure for you or anyone.
Your body
Hurts me as the world hurts God. I am a lantern ----

My head a moon
Of Japanese paper, my gold beaten skin
Infinitely delicate and infinitely expensive.

Does not my heat astound you. And my light.
All by myself I am a huge camellia
Glowing and coming and going, flush on flush.

I think I am going up,
I think I may rise ----
The beads of hot metal fly, and I, love, I

Am a pure acetylene
Attended by roses,

By kisses, by cherubim,
By whatever these pink things mean.
Not you, nor him.

Not him, nor him
(My selves dissolving, old whore petticoats) ----
To Paradise.

--Sylvia Plath

Comment #74 - Posted by: Chris at May 19, 2009 4:47 PM

#76 Chris:

"I wish I had a Sylvia Plath, busted tooth and a smile..."

Comment #75 - Posted by: Playoff Beard at May 19, 2009 4:53 PM

Is dandy
But liquor
Is quicker- Ogden Nash

Comment #76 - Posted by: Strong Lil Pony! at May 19, 2009 5:08 PM

OK People the rest day is missing something.

Hmmm what could it be....

Oh Yeah.


This isn't a book reading club this is a training site. Why can't all you people just be quiet & do some burpees.

And besides everyone knows that Lord Byron has the best Poetry so you can stop yammering.

Now that I've made my contribution no one will need to post again. Don't even try to debate me I won't be reading any other posts.

The previous post does not reflect the true views and opinions of the ownership & management of "The jakers"

Comment #77 - Posted by: jakers at May 19, 2009 5:10 PM

Rest Day WOD:


Complete as fast as possible:
Bike 2 min
30 Bosu PushUps
30 KB swings
Bike 2 min
20 Bosu PushUps
20 KB Swings
Bike 2 min
10 BPU
10 KB Swings
Bike 2 min
20 BPU
20 KB Swings

This was fun! :)

Comment #78 - Posted by: Sparky 34/M/5'5"/210 at May 19, 2009 5:22 PM

Comment #79 - Posted by: jakers at May 19, 2009 5:10 PM

>>And besides everyone knows that Lord Byron has the best Poetry so you can stop yammering.

I've always been partial to Andrew Dice Clay.

Comment #79 - Posted by: Goat 33/M/203/6' at May 19, 2009 6:03 PM

Rest Day! Made it!

props to the FRAT

I was just thinking about something...

Since a Rest Day is technically a WOD, does that mean that everybody in the world has done CF?

I try telling my friends to have variety and don't keep on doing the same WOD (Rest Day) all the time or else you will plateau! They don't listen... *sigh*

Comment #80 - Posted by: Daniel Krull at May 19, 2009 6:24 PM

Comment #11 - Posted by: Matt Wichlinski

That's awesome dude! Thanks for sharing!

Comment #81 - Posted by: bigpig14/m/35/6'06"/203 at May 19, 2009 9:25 PM


Ten Rounds for Time

10 Push Press (95#)

10 Burpees


Comment #82 - Posted by: Julio V 5'5/199 lbs/31yrs/m at May 19, 2009 10:06 PM


Yesterday's WOD:

24 min
Rows: 1:58, 4:09, 8:29(estimated)

Comment #83 - Posted by: Keith M at May 20, 2009 9:05 AM

#37 - Rob

Some of the responses to your question have stressed good coaching. At least one seems to blame you for not getting good coaching an attitude I find a bit childish. The coach you need right now is an excellent neurosurgeon who can advise you on how best to resolve your problem.

About 15 years , or so, ago I felt that pain in my back while on vacation in Paris. At 3 a.m. the following morning I was laying on the floor in a fetal position afraid to move. A doctor from a sports medicine clinic came to my room, confirmed a ruptured disc and gave me muscle relaxing drugs to ease the problem. After 2 days in bed, I was able to finish my vacation comfortably and return to the U.S.

When I got home I immediately sought the advice of a doctor because I wanted to continue my regular activities of biking, swimming, running, aikido, and other things. Good fortune hooked me up with a guy who had a PhD in neurophysiology and an MD in neurosurgery. One of my first questions was “If this was your back would you operate?” His answer surprised me, since he was a surgeon. He said NO! He told me surgery might eventually be needed and that I would know when. He gave me his e-mail address and told me to send any questions I had, and he actually answered. About 10 months to a year later the pain was such that I called my “coach/doctor” and scheduled surgery.

The surgery was, for me, one of the best decisions I have ever made. I was eventually able to continue most of my activities, including aikido which involves being thrown through the air and slammed on to the mat many times a night. I don’t run as much as I used to, but I started CrossFit about a year and a half ago. I can’t lift the weight I once could (I’ll be 66 this year), but I am able to do my scaled version of the WODs and I feel more fit and healthier than I have ever been.

Find yourself a good doctor to coach you back to full health, then try an intro course at a local CrossFit gym if you have one. I did that before getting back to free weights and it helped tremendously. If there is no local affiliate check with other local clubs or universities for a weight lifting coach. If nothing is available, the CrossFit Journal and other materials and videos on the web site are an amazing resource.

Dan M/66/74"/206

Comment #84 - Posted by: Dan at May 20, 2009 9:58 AM

13:01 last time 12:58

3 sets:
X-rows 48lbs
"T" pushups 10lbs

Comment #85 - Posted by: jc at May 20, 2009 10:09 AM

first time FRAN

As Rx.

Comment #86 - Posted by: Clay_ZeRo_ at May 20, 2009 10:39 AM


Comment #87 - Posted by: johnmod at May 20, 2009 6:16 PM

Read the Hazlitt piece (cf HazMat, in the spirit of both pieces), and scanned the "loner sentence" piece.

Here are the quotes I copied out, all from the first:

"He who has a contempt for poetry, cannot have much respect for himself, or for anything else."

"Tragic poetry, which is the most impassioned species of it, strives to carry on the feeling to the utmost point of sublimity or pathos, by all the force of comparison contrast; loses the sense of present suffering in the imaginary exaggeration of it; exhausts the terror or pity by an unlimited indulgence of it; grapples with impossibilities in its desperate impatience of restraint; throws us back upon the past, forward into the future; brings every moment of our being or object of nature in startling review before us; and in the rapid whirl of events, lifts us from the depths of woe to the highest contemplations on human life."

"One mode in which the dramatic exhibition of passion on excites our sympathy without raising our disgust is, that in proportion as it sharpens the edge of calamity and disappointment, it strengthens the desire of good. It enhances our consciousness of the blessing, by making us sensible of the magnitude of the loss."

". . .people flock to see a tragedy; but if there were a public execution in the next street, the theatre would very soon be empty."

"We are as fond of indulging our violent passions as of reading a description of those of others. We are as prone to make a torment of our fears, as to luxuriate in our hopes of good. If it be asked, Why we do so? the best answer will be, Because we cannot help it. The sense of power is as strong a principle in the mind as the love of pleasure. Objects of terror and pity exercise the same despotic control over it as those of love or beauty. It is as natural to hate as to love, to despise as to admire, to express our hatred or contempt, as our love or admiration."

"poetry is one part of the history of the human mind, though it is neither science nor philosophy."

"Society, by degrees, is constructed into a machine that carries us safely and insipidly from one end of life to the other, in a very comfortable prose style."

Comment #88 - Posted by: Barry Cooper at May 22, 2009 9:05 AM

Comments (really, random thoughts):

I wonder what the relationship between Horror films and Tragedy is? We all know that there is no dramatic need for there to be ANY survivors or heroes in horror films, although it does happen.

Does horror serve the same purpose as tragedy, without, perhaps, the poetry, or recursion to a desire for the Good? Is it like a roller coaster, exciting all of our senses in ways far beyond the possibilities of a "life more ordinary"? Is this particular ritual socially useful? Ultimately gratifying?

It seems to me that Hazlitt's point that Poetry stands as a full equal to History and Philosophy is an important one. Poetry is one means of teaching aesthetic pleasure, and of managing--through useful expression--our internal lives.

What I feel, quite often, is the void at the center of much of modern life of HONEST emotional communication. We stand close to one another, with invisible barriers, little lines we can't quite cross. People carry heavy crosses for many years, and no one ever knows.

What is this strange silence in our rooms? At work? Between people who have committed their lives to one another? Between friends?

It seems to me there was a time when the words of poetry filled that space.

I don't have cable, but I do have rabbit ears, which I'm told will work for another few weeks. I was scanning through the channels the other day--I get about 4--and remembering just how AWFUL most of the programming is. How many series about sadistic killers do we need?

And the thought occurred to me that one can hope--I, for one, hope--that there may come a day when we all collectively realize how unhelpful and alienating our lives are; how disconnected families are who eat in front of the TV.

Any more, to get lost, one needs merely not speak. And this is a habit. Soon, you forget who you were, and begin to feel this constant anxiety which you can't quite locate, expel, or explain.

I can't tell if we are slowly going insane, if things have always been like this, or if we are getting better. Objectively, the Earth has never seen this much peace. Yet, subjectively, poetically, I feel we have never been so far from one another, in far too many cases.

Why did the words Hope and Change resonate so powerfully that we elected a man who really isn't that good a speaker, who has accomplished almost nothing, and about whom we know almost nothing?

Alienation is a necessary precondition for the implementation of a Universal State, and I feel that far too much of our modern life accomplishes precisely that.

Why, in Mars Attacks, was the solution yodeling? Clearly, it was intended to be farcical, and "random", but what is the mythic symbolism behind that?

Why, for those of you who have seen "Wolverine", did you know that couple was going to be killed the second you saw them?

Forest Gump, in my view, was very simply about love. When he says something like: "I may not be a smart man, Jenny, but I know what love is", that is the point. That is the whole movie in a nutshell. "True words are not beautiful; beautiful words are not true". Lao Tzu.

How much do any of us really need? Socialism is just another form of greed. Look around you, and decide what is valuable, and what can be cast aside.

And read some poetry while you're at it. Can't go wrong with Shakespeare.

Comment #89 - Posted by: Barry Cooper at May 22, 2009 9:26 AM


Story or not, it's still a discrace to the flag. Especially with the Ft. Bragg headband; you might want to read the 'Rules of Display' for the American Flag...

Comment #90 - Posted by: Michael at May 26, 2009 8:44 AM

I agree with the guy who wrote comment #91. You are in great shape, and are probably a real nice guy. But, the flag tattoo has to go. Keep the good work big guy.

Comment #91 - Posted by: sony at May 28, 2009 8:12 PM
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