July 6, 2009

Monday 090706

Rest Day


Enlarge image

CrossFit Certification Seminars: University of San Deigo, San Diego CA and CrossFit Evolution, Longwood FL

"Healing Tissue" by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

30 Muscle-ups for time by Mizar Fuentes-Ortega, CrossFit Montreal - video [wmv] [mp4]

"A Conversation with Robert D. Kaplan" - Michael J Totten

Post thoughts to comments.

Posted by lauren at July 6, 2009 4:57 AM

Make up day at work. Woo hoo!!

Comment #1 - Posted by: Mpfire12 at July 5, 2009 7:54 PM

I needed this :)
Too bad I'll be doing Nicole later on...

Comment #2 - Posted by: Pearse at July 5, 2009 7:55 PM

KStar, another awesome installment. Your series of videos are perfect timing for my shoulders. Thank you for your advice on NSAIDs.

Comment #3 - Posted by: Herm at July 5, 2009 7:55 PM

Running/Endurance Cert out here is Okinawa was great this week. Carl Borg from CFE and Jamie from CF Asia were awesome. It was awesome to see efficiency increases as high as some of us got.
To those who refuse to attend a running cert because they "hate to run", I highly recommend attending. Coach has said that nature will tend to find the weakness in your armor and that will be your downfall. It doesn't matter if you can snatch 250lb and do 50 straight pull ups. If you can't run, that's just as much a chink in your armor as not being able to do a single pull up. Great instruction, thanks Carl.

Comment #4 - Posted by: Matt M. at July 5, 2009 7:58 PM

I love when people find something new like this MU technique and share it. It's your basic from the floor 'kip-up' performed on rings. I like it!

Comment #5 - Posted by: UncleCrazyHorse at July 5, 2009 8:08 PM

That kind of MU is known as a ring kip in gymnastics. Typically it's down from an inverted position ( straight body or inverted L [basket] ).

Matt Murski was the first one in CF to have a video of these shown last year in the CFGames preview on him.

Some people apparently did it at certain qualifiers but my friends opted not to do it.

There isn't really a pull action but popping the hips and pushing down. Nevertheless it takes a requirement of decent upper body strength to do even bent arm since you have to catch the dip and push out.

Comment #6 - Posted by: Blair Lowe at July 5, 2009 8:20 PM

so what's the sub then if there's no pulling motion? Normally if you don't have muscle ups, you do pull ups and dips to build the strength. If you do it that way, why bother with the dips? Or the pull ups for that matter. I don't like it.

Comment #7 - Posted by: mike at July 5, 2009 8:28 PM

Just barely got my wod in for the day. There is a delicious nutty buddy ice cream in the freezer calling my name so now I will feel worthy lol!
Lunge 25 steps, 21 burpees,21 situps
Lunge 25 steps 18 burpees, 18 situps
Lunge 25 steps, 15 burpees, 15 situps
Lunge 25 steps, 12 burpees, 12 situps
Lunge 25 steps, 9 burpees, 9 situps
Lunge 25 steps, 6 burpees, 6 situps
11:40. Nice&sweaty! Happy rest day!ice cream time!

Comment #8 - Posted by: cookie at July 5, 2009 8:31 PM

There's no point if you're gonna kip to support for "muscle ups."

You might as well do an actual back uprise or front uprise instead since you can cycle quicker.

Comment #9 - Posted by: StevenL at July 5, 2009 8:35 PM

I was on a little vacation to the Boise area this weekend & went to Crossfit Asylum in Garden City for a couple of workouts. Andrew--thanks for the workouts & instruction!! He kicked my butt...Asylum fits his twisted workouts. If any Crossfitters end up in Boise, look up CF Asylum & get to work!

Sunday was my rest day, so back to it on Monday.

Comment #10 - Posted by: Eric G. at July 5, 2009 8:43 PM

If that's the Mizar I think it is, we miss him here in Halifax and hope all is well, and that he's still keeping up with capoeira as well as crossfit. Awesome to see Canadian's on the main site video of the day! Gonna work my muscle ups on this rest day in your honor Mizar.

Comment #11 - Posted by: Kat at July 5, 2009 8:48 PM

Clerical error.....13:38 :)
Almost PBPB TIME!!

Comment #12 - Posted by: cookie at July 5, 2009 8:52 PM

A gymnastics bar/rings kip requires not only the ability to push, but to pull.

I prefer to label it as push/pull because it incorporates both. Much like the pulling action of the lats in a K2E.

However, it's best to que the action with "push" because too often people will pull their heads out of the angle of their shoulder ( open ) or bend their arms when told to "pull".

The rings kip is what we do after the muscle-up because it typically takes less effort however in order to be able to do it you must be able to muscle-up in the first place. The more you pop the hips this floats you higher so you don't have to dip/push out the support.

Comment #13 - Posted by: Blair Lowe at July 5, 2009 9:02 PM

Thank you for a rest day post that is rich, engaging and non-partisan. More like this please.

Comment #14 - Posted by: this monkey at July 5, 2009 9:06 PM

Interesting video...I don't really know how I feel about those MU. Effecient? Yes. Legal for the games? Coach?

I would really like to see what HQ has to say, I mean they put the video up so I guess they are OK with it. But you know how HQ and stirring the pot on rest days!

Oh I can't wait to read the comments tomorrow evening. This will be a good one!


Comment #15 - Posted by: Dustin Stalter 30/70/200 at July 5, 2009 9:18 PM

Good morning all,

Does anyone know if the Robert Kaplan in the article above is any relation to Norman Kaplan (July 89 Archive of Internal Medicine)???

Comment #16 - Posted by: Dave (m/32/5'10"/269lbs) at July 5, 2009 9:24 PM

USD LEVEL 1 CERT was soooo worth it! I admit that I was a little worried coming into the cert that it would be a little too "basic." I been doing CF for 2 yrs now and thought I was too advanced for the "basics," but, honestly, this cert turned out to be the best fitness coaching/instruction I have ever received. Yes, we did go waaaayyy into the basics, but that is just what I needed. The basics is Crossfit... thats the whole freakin shi-bang. Great job coaches! The lectures were fun, interesting, and engaging, and the wrkouts f'd me up. Don't change a thing! you got a winning mix going. Thanks again.


Comment #17 - Posted by: Kai Lawrence at July 5, 2009 9:56 PM

As far as the legitimacy of those MU's, I am not well educated enough in the art of gymnastics to comment too much on the degree of difficulty and work output associated with Mizar's version vs a more conventional MU technique.


Having said that, I am not a fan.

The increased emphasis on the opening / closing of the hip to generate the momentum is essentially detracting from what is meant to be one of the most demanding UPPER BODY exercises.

Still, I couldnt do 30 in that time, so I am not knocking his effort.

Comment #18 - Posted by: Tony Wrightson at July 5, 2009 10:46 PM

a point of note is if you kip the MU as aggressively as some CF'ers do, that hip extension versus the hip extension in the " ring kip " would be similar.

Comment #19 - Posted by: Blair Lowe at July 5, 2009 10:51 PM

I feel bad for being lazy and taking a rest day on the 4th of July. My bad. I CAN'T WAIT TILL THE CF GAMES START! What time is everybody supposed to be there?

Comment #20 - Posted by: Daniel Krull AKA "Franiel" at July 5, 2009 11:02 PM

We all agree that a kip to a PU is legit. Why not invert it and kip into full support and a smaller dip?

We had a similar discussion RE: butterfly kip on the PU months back.

I still dig it.

Comment #21 - Posted by: UncleCrazyHorse at July 5, 2009 11:03 PM


hey guys..what ya think
seems pretty crossfit
but no mention anywhere...

Comment #22 - Posted by: Michael at July 6, 2009 12:30 AM

Interesting interview.

Comment #23 - Posted by: Ruiner_SSgt_USAF at July 6, 2009 12:45 AM

Just wanted to echo what Blair said above. Most CF'ers use a huge kip in their muscle-up anyway, so it's not much different from what you see in the video when you think about it. If you want to be strict then you should only endorse strict MUs which not many people can do (and not in high rep of course).

Comment #24 - Posted by: grambo at July 6, 2009 12:49 AM

USD Level 1 Crossfit Certification met and exceeded my expectations. The structure of the two days kept me dialed in throughout the whole time. Coaching was impeccable. Thanks to Andrew Thompson and Jolie for answering my many questions. It was great working alongside Sage.
Laughed a lot, learned even more, and still sore. Congrats to those who found their muscle ups and GROUP 4 ROCKED!
Thanks again to the all-star trainers!

Comment #25 - Posted by: Daniel Ji at July 6, 2009 1:00 AM

Level 1 at CrossFit Evolution...this was my second time attending Level 1. I opened an affiliate 4 months ago and wanted a refresher and I already feel like a better athlete and trainer.

Every one of the HQ trainers was amazing. The content was thorough. The venue was great. The attendees were fantastic. CrossFit attracts a certain breed of people and it's so great to be around "our kind."

Chuck, Pat, Dan, Justin, Johnny Mac and Miranda - THANK YOU!

Comment #26 - Posted by: Wendy S. at July 6, 2009 1:43 AM

Yeay Mizar,
You are a machine. Nice work.

Comment #27 - Posted by: Louise at July 6, 2009 2:45 AM

How to recover while deployed - not so easy...

Any ideas out there on how to best recover from a brutal week while deployed? The catch is that I am only guaranteed 6 hours of sleep a night - almost never more, and sometimes less. The diet is holding up well, but the sleep cycle is taking a beating. Open for suggestions...


Comment #28 - Posted by: Sam at July 6, 2009 4:58 AM

What does it matter if Mizar doesn't do his MU by the prescribed fashion? Crossfit = "form follows function." Whether fighting fires, chasing down the bad guys, or destroying the Taliban, the ends justify the means. It matters less how you get your MU than that you get the MU.

Comment #29 - Posted by: GP at July 6, 2009 5:13 AM

I second Wendy! Level 1 cert in Longwood was awesome!! Pat Sherwood and Chuck Carswell are funny, engaging, thorough presenters; I was hanging on every word. And Miranda, Dan, Johnny Mac, Justin (who am I forgetting?) - you were all EXCELLENT instructors. Thank you so much for spending your 4th of July weekend making us all better athletes! PS - if any of you staffers or fellow cert attendees are ever in Tampa/St. Pete/Clearwater area, come work out with us at CF St. Pete. Would love to see you again! Good luck everyone!

Comment #30 - Posted by: Meghan D. at July 6, 2009 5:24 AM

That interview was a great walk around the world with Kaplan. I read Imperial Grunts a couple of years ago and it was fascinating. I'm looking forward to the Indian Ocean book he noted he's working on now.

Comment #31 - Posted by: Chas at July 6, 2009 5:37 AM

i like that kip. he still goes through the same range of motion as any muscle up. can't fault him for finding a better way to kip. when the workout is for time, use your whole body to get the work done through the full range of motion the fastest way possible.

Comment #32 - Posted by: ken c at July 6, 2009 5:39 AM

#29 GP

From a pure functional standpoint with the goal of reaching full extension over the rings in the most efficient means, you are correct. However, just like with a "Squat" Clean vs a Power Clean (there is NO question the effort required for the front squat is exponentially more taxing)the exertion for the upper body with the traditional MU with push out from a deep dip position is exponentially more taxing than this technique, and I've done this wod both ways.

Comment #33 - Posted by: bkm at July 6, 2009 6:14 AM

As a gymnastics coach I will say this:
The video shows a kip to support, it is not called a muscle-up. However it is a skill that everyone should try to learn. You can also perform this skill on a pull-up bar which is easier.

Mizar,great work! I'll definitely give that a try.

Comment #34 - Posted by: Cesar / Bravo CrossFit at July 6, 2009 6:22 AM

So if we're comparing the MU techniques to the pullups, then it would make sense to train both - just as we train weighted, strict, and kipping PUs, then why not train both "strict" and kipping MU's?

Comment #35 - Posted by: Dave (m/32/5'10"/269lbs) at July 6, 2009 6:34 AM

For those M-U,
Same start, same end.
The center of gravity hangs down directly below is shoulder at the beginning and the movement end with a full extention of the elbows... (what else to say?) is Mizar is using a different technique to get the work done, yes! Its defenetly more efficient and fonctionnal in is case, great!

Good job Mizar :)

Comment #36 - Posted by: Roch at July 6, 2009 6:41 AM

Level 1 Cert in Longwood, FL.. Wendy said it perfect it is so nice to be around "our kind". I had an awesome weekend. A huge thanks to all the Instructors Pat, Chuck, Miranda, Johny Mac, Dan and Justin. What I learned this weekend you can't hang a price tag on. I've read the articles in the journal and it is a great resource but, all the Instructors made it click. People have been asking why I'm walking like Frankenstein this morning and when I say CrossFit I'm able to explain it better. That's exactly what I was looking for. Again thanks, PEACE OUT..

Comment #37 - Posted by: Jonathan D. at July 6, 2009 6:44 AM

I smell push ups

Comment #38 - Posted by: Me at July 6, 2009 6:59 AM

I've never done a muscle up like that, so I am off to the gym with my rings to try it. I'll try it on the bar as well. I'll be right back...

Have Fun, Train Hard,


Comment #39 - Posted by: Billy Olympic Crossfit at July 6, 2009 7:25 AM

Level 1 Cert USD. First off, Andrew Thompson and the rest of the staff were great. I brought three athletes with me who not only got a deeper understanding of the CrossFit movements but got a new perspective on INTENSITY. Re auditing the cert was just as beneficial to me. Where else can you watch the best of the best coach a small group. I know it made me a better coach and I look forward to using the new tools in my classes.

Comment #40 - Posted by: RobVDH CrossFitIrvine at July 6, 2009 7:32 AM

comment #34. All you need to know. It's not a muscle up at all in terms of "gymnastics". It sure doesn't rememble one. As we encounter variants of a movement, I thinki it's a crime if we don't uphold standards that define it. Cool move though!

Comment #41 - Posted by: silverback at July 6, 2009 7:37 AM

Watched full video on Tissue Healing. Was very interested about NSAIDS preventing healing - looked up a few of the articles he's talking about. Good stuff.

Comment #42 - Posted by: G at July 6, 2009 7:45 AM

What can i use for the rings on muscle ups? Is there somewhere where i can buy olympic rings? thank you

Comment #43 - Posted by: Evan at July 6, 2009 8:10 AM

Thanks to all the trainers and Crossfit Evolution staff who hosted the Level 1 Cert in Orlando...it was a freakin blast! Only negative feedback I had was the 15 minute breakout sessions during Sunday. Not nearly long enough!

Comment #44 - Posted by: MD at July 6, 2009 8:20 AM


Very cool.



Comment #45 - Posted by: Jon Gilson at July 6, 2009 9:02 AM

Yeah, I think this would be better labeled 30 kip to support for time. I will definitely have to try that out, though my technique on the kip to support is lacking, it'll take me much longer to do 30, strong work Mizar.

I think the conversation on pull-ups is kind of moot as we already have strict and kipping MU's and this kip to support is really a different skill then a MU. So the talk on butterfly kipping vs regular kipped Pull-ups in comparison to this is kind of apples and oranges.

Comment #46 - Posted by: Aush at July 6, 2009 9:08 AM

Dave #16:

The two Kaplans are unrelated.

Comment #47 - Posted by: phil at July 6, 2009 9:12 AM

Greetings USD Cert. Coaching Staff and CrossFit Corp.

A sincere thanks to Andrew, Jolie, Adrian, Pat, Rory and Stephan. Best of luck to Pat and Jolie this weekend at the games.

Andrew, comprehensive, thorough and professional leadership. Your team loves working with you, it shows and I get why. All of us felt respected and supported. Stephan and Rory, you made us feel at home in your house. Incredible facilities. Very cool to see the "Cindy" workout times posted and celebrated within your baseball, football, basketball etc. programs. You are modeling a core value of the program: the ability to build capacity regardless of what you pull out of the hopper. Jolie, Pat and Adrian - in addition to being physical freaks, you delivered compelling talks and technical demos. We were damn lucky to have this group of coaches.

Here's to the growing success of all that we are building.

With sincere appreciation,
Andy Boone
TJ's Gym
CrossFit San Rafael
CrossFit Corte Madera

Comment #48 - Posted by: Andy Boone at July 6, 2009 9:14 AM

took the weekend off cause the gym was closed so i did "Randy" today

Power Snatch, 75 reps at 75#

As Rx'd 8.46

Comment #49 - Posted by: BUD/S Hopeful, Class ??? at July 6, 2009 9:19 AM

took yesterday off to move into my new place. did CFFB's work out for saturday

5 rounds for time of:

6 Hang Power Snatch 135 lbs
6 Burpee Box Jumps 20"

as rx'd 7:33

Comment #50 - Posted by: yahny41 at July 6, 2009 9:31 AM

Those aren't muscle ups. They are kip ups. It's a much easier way to get over the rings, driven by an explosive extension of the hips, as opposed to raw pulling power. You still go from below with full extension, to above with arms locked out, but it is not a muscle up.

Comment #51 - Posted by: James B. at July 6, 2009 9:39 AM

Regarding the form of this "Muscle-up"; I would not consider this a muscle up but a ring kip. They are specifically two seperate movements in the world of gymnastics. I would like to see what Tucker thinks about this movement. I love the movement and think it has value for creating functional strength, but I would not consider the movement the same as a muscle-up. The muscle-up requires a false grip, pull, roll of the shoulders and then press. The ring kip requires a regular low hang grip, pike position at the hips and then explode with active hip extension and pull-press to the support position. Done right, there should be no press of a bent elbow at the top but a straight elbow extended posture at high support. I think we should delineate between these two movements and decide if the ring kip is legal for substitution for muscle-ups. BTW, great effort by the athlete in the video.

Comment #52 - Posted by: Darin L Deaton at July 6, 2009 9:58 AM

Badger Scaled
30x75# squat cleans
30 x reduced-load pull-ups
800m run


Comment #53 - Posted by: mwarb at July 6, 2009 10:27 AM

Does anyone know when was the last time the "Three Bars of Death" WOD was done?

Comment #54 - Posted by: Ian at July 6, 2009 10:29 AM


Comment #55 - Posted by: JSWOLE at July 6, 2009 10:47 AM

Lvl 1 Cert USD. I'm in the same boat as Kai...I thought I wouldn't learn much since I've been crossfitting for over 2 years now. Well I sure was wrong. I will be adding the squat therapy to my own warm-ups to help with my front/overhead squat woes. The instruction was great from all of the coaches! Group High 5 was the best by far!!! The only thing I would change is to give Boz a haircut....

Comment #56 - Posted by: Mike G at July 6, 2009 11:10 AM

Incidentally, my post was not meant in any way to fault the effort by the athlete. Simply to illustrate the distinction between the two movements.

Comment #57 - Posted by: James B. at July 6, 2009 11:33 AM

it's been my experience that "standards" in crossfit will almost always be range of motion standards. how you get from point A to point B is always as fast as you can in a timed workout. kipping allows you to use your whole body to go faster and get more of a metabolic blast. but same as a pull up, its always good to train the strict movement as well as the kip.

gymnastics coaches may not like calling it a muscle up but he does go from full extension below the rings to full extension above the rings. purists in lifting don't like bouncing a deadlift either but in a metcon workout you go as fast as you can which has always included bouncing the weight unless otherwise specified.

train the strict movements for strength and perfect the kip for speed. when the clock starts do whatever it takes to go as fast as you can through the full range of motion.

Comment #58 - Posted by: ken c at July 6, 2009 12:21 PM

that is in no way shape or form a muscle up

Comment #59 - Posted by: jesse at July 6, 2009 12:23 PM


Modified yesterday's wod to accommodate time constraints: 3 sets of each exercise.
SP - 135, 135, 135
PP - 135, 145, 155
PJ - 95, 135, 135
Should have gone a little heavier on all 3 ex's.

Also had to scale "Badger" on Saturday:
20x 95# Squat Clean
20x Pull ups
800m run
3 rds, 29:01

Comment #60 - Posted by: Lunchbox at July 6, 2009 12:43 PM

USD Level 1 Cert

Thank you to all as a group, because you delivered compelling instruction both in the class and in the gym. You're all filled with humor and humility and I'm very thankful for your help with everything. Individually, you all deserve a special thanks as well.

Pat- You broke what is my weakest point. You pinpointed and miraculously (to me, at least) corrected what was wrong with my overhead squats and it all started with the basic air squat and me losing that neutral spine at the bottom. Your instruction on nutrition and Zone really inspired me too, and I was a "religious skeptic." I've already began my diet transformation. Good luck at the games.

Jolie- I can't believe my cleans are as clean as they are now. You officially made this my best lift as far as technique. I think this is my new favorite lift. Good luck at the games- you'll kill it. Your intensity is unrivaled.

Drew- Your concern with our understanding is displayed the entire span of the two days. Your leadership and humility must be the result of a reached happiness in your life. Either way, it's apparent you were meant to do this job and I left with a sense of how I should model myself as a coach/trainer.

Boz- You're a funny dude and have a clarity I think most trainers would kill for, which made your discussions and instruction alot of fun. For a guy that was a music majoring gymnast, I can't believe how well you do this. You have alot of savvy when it comes to teaching, and definitely know how to keep even those with ADD paying attention and laughing. I wish I could've got more time for gymnastics with you. That L-Sit to V-sit to Handstand stuff you did was awesome, even if Vladimir says "Niet."

Rory- Trying to keep up with you on B2B Tabata Squats has kept my legs torched, even still as I write this. You set a pace that carried over into the other workouts. Even though I could kip coming into this cert, you made my kip much stronger and effective and taught me butterflies easily too. Huge thanks.

Stephan- I'll be seeing you next semester and look forward to training with you at USD. Let's work some MMA and BJJ too. Thanks for delivering this cert to right under my nose. I also checked out some of those snatch videos you were talking about- those Chinese lifters are awesome in that technique.

Comment #61 - Posted by: Arturo at July 6, 2009 12:57 PM

so thats how Canadians do MU's.

Comment #62 - Posted by: dave at July 6, 2009 1:06 PM

While I think 3 people used a kip similar to this at the Eastern Canada qualifier, the guy I judged didn't do a kip-to-support. When he and I discussed the movement standards, we agreed on:

- full elbow extension at the bottom,
- any kip style to get through the transition,
- a press-out above the rings to full elbow extension.

He kipped enough to bring himself into the bottom position of a dip, and pressed out each rep from there.

I was busy judging other competitors when the other 2 guys who used a horizontal kip competed - so I can't say if they did a kip-to-support, or what my guy did.

Comment #63 - Posted by: TomF at July 6, 2009 1:18 PM


It's really your call. I just do the HQ Main Site WOD for over one year and I have leaned out, got stronger, and increased my endurance. However, I did add some shoulder rehab exercises for a few months to help balance out my right shoulder. It is a-okay now.

Some may want to add strength using the strengh bias WODs (see journal for more info) or may specialize. I have found that I include some movements in my warmups until they become strengths. For example, I struggled with double-unders and so I started doing 50 for time every warm up. I can now do 50 in about 40-50 seconds. I also include GHD situps in every warm up because I don't want the extreme shock of not doing them for a month or two and then having to bang out 120-150 all of a sudden. So I do 20-30 full range touch to floor before every WOD.

As for body parts, if you feel you want bigger biceps or whatever, it is your body dude. Do as you feel.

Comment #64 - Posted by: CHisBO at July 6, 2009 1:20 PM

CF doesn't work muscle groups, it works movements that you see in everyday life. As a result, you build functional strength in the muscles that you really need. Big biceps or triceps don't really serve any functional purpose. But you will probably see your arms and shoulders get bigger and more defined from all the pullups, rope climbs, ring work, and putting heavy bars overhead. I've benched twice in the last year (when Lynne came up) and have done zero curls or tri extensions over that time, and my arms are bigger than they ever were when I was doing supposed "size-gain" routines. Also, doing big-muscle compound movements like squats, deadlifts, and Oly lifting creates higher testosterone and HGH levels that help all your muscles grow.

Comment #65 - Posted by: Eric at July 6, 2009 1:30 PM

Level 1 @ USD

HUGE thanks to Drew, Pat, Boz, Rory, Stephan, and Jolie for an awesome weekend! Facilities were great, the instruction and lectures were excellent, we had a great time and learned a ton. Totally worth the 5 hours of flights to get out there!

I learned a ton from all of you wrt coaching methods and how quickly you can spot and correct dysfunction. Watching the people in the middle of the circles (and being there once myself) was great.

Thanks for spending your holiday weekend with us!

CrossFit Central

Comment #66 - Posted by: Eric Wood at July 6, 2009 2:07 PM

How to recover while deployed - not so easy...

RE: #28


I've been deployed several times...in fact, getting ready to leave again real soon. The best advice that I can give is eat right. Eat plenty of protein, in fact, supplement if you can. Protein will help the recovery process...and oh yeah, max out on sleep when you can.

Any ideas out there on how to best recover from a brutal week while deployed? The catch is that I am only guaranteed 6 hours of sleep a night - almost never more, and sometimes less. The diet is holding up well, but the sleep cycle is taking a beating. Open for suggestions...


Comment #28 - Posted by: Sam at July 6, 2009 4:58 AM

Comment #67 - Posted by: Doug Pfeffer at July 6, 2009 2:15 PM

The certification seminar in Longwood Florida was AWESOME, ALL OF YOU GUYS ROCKED!!

Comment #68 - Posted by: Christyan at July 6, 2009 2:32 PM

I have a new favorite gymnsatic move...muscle-ups and now L-HOLD TO HANDSTAND my brother Carlox teach me on the PVC pipe WOW!!! Awesome รบ need practice to do it without asistance but i can't wait to hit this great exeecise in a WOD

Comment #69 - Posted by: s'more at July 6, 2009 2:55 PM

Made up Badger today after my 36hr nightshift work weekend (ok, so I slept for 3 hours). Also ate JUNK all weekend! So Badger nearly killed me-actually thought I would quit after 2 rds when I was @ 27 minutes- even stopped my watch! Glad I came to my senses and completed rd 3. Used 65# for squat cleans, kipping pullups and 800's done outside (walked a bit). Total stopwatch time was over 42 mins- counting the probably 2 minutes I sat down during rd 2 & 3 I'm guessing close to 45 minutes? Wicked, wicked wod!

Comment #70 - Posted by: Raine at July 6, 2009 3:00 PM

Level 1 cert at CF Evolution in Longwood, FL

Big thanks to Pat, Chuck, Miranda, Dan, Justin and Johnny Mac for excellent lectures and coaching! It was a great learning experience and well worth the time and cost. Many of my form flaws were exposed and corrected during small group breakouts and the workouts. I especially thank Justin not only for calling me out on a pullup flaw during Fran, but for helping me reconstruct my kipping swing the following day. The weekend was a valuable personal and athletic growth experience. Only complaint is the need to rush through some of the subject matter due to time constraints in both lectures (especially nutrition) and in the rapid breakout rotations on day 2 (maybe more 1st time MUs if there was more time). I don't think a longer level 1 is the solution though, as it would become difficult for scheduling and cost. A general weekend introduction coupled with some of the specialty certs down the road may be as good as it gets as far as presenting the material in a thorough meaningful manner. BTW thanks to Leo and Monique for hosting us at their excellent box!

Comment #71 - Posted by: Steven N. at July 6, 2009 3:14 PM

Level 1 Cert at USD-

Firstly, thank you very much to the instructor staff for spending your 4th of July weekend with us! Jolie, Drew, Boz, Pat, Rory, and Stephan: you guys put on an outstanding event! I had a blast and learned a lot. Just experiencing the instructor's different coaching methods was worth the trip. What else can you say? Simply a fantastic weekend...

I had heard that Andrew Thompson was a classy guy, and I'm happy to say he lived up the hype! It was a pleasure to meet you sir.

Thanks again y'all,
Aaron Arehart

Oh and Boz doesn't need a haircut, he needs swimming lessons!

Comment #72 - Posted by: Aaron A. at July 6, 2009 3:53 PM

Just wanted to say thanks to all the trainers that cranked out the awesome Level 1 cert this weekend in Longwood FL, it could not have been better! So much beneficial information and practical coaching, it was well worth it!

Comment #73 - Posted by: John Huffstutler at July 6, 2009 3:56 PM


did the SP,PP,PJ wod today but posted my numbers under that day. yesterday i did a fun wod with some crossfitters from crossfit valley park. It was pretty tough.

4 rounds for time:
Deadlift 250#, 12 reps
200m run
OHS 95#, 12 reps
200m run

The last 200m run was a farmers walk with a 50# db and a 50# kb, probably the worst part.

Time - 14:42

Comment #74 - Posted by: Jake Howard at July 6, 2009 5:00 PM

As many have noted, that is a kip up to front support.

I teach this movement. It is however not related to the Muscle Up other than by way of similarity of range of motion. That does not take away from the achievements of the athlete who has done this workout.

I would simply label it like grace; it's not really C&J so much as floor to overhead.
It's not muscle ups, it's below the rings to above the rings.
If this were the case, I would most likely alternate the kip up and the muscle up and go as fast as I could.

Comment #75 - Posted by: Jason M Struck at July 6, 2009 5:27 PM

Level 1 cert at CF Evolution in Longwood, FL

Great course guys. Chuck, Pat, Dan, Justin, Johnny Mac and Miranda did a great job. This was my 1st time attending the cert and I really enjoyed it. All of the instructors were top notch. I definatley would not change anything.

Leo, Great box brother. Thanks for having us.

Comment #76 - Posted by: Gabriel at July 6, 2009 5:30 PM

Level 1 cert at USD was great.

I learned a lot and had a great time as well. Just like everyone else, my legs are toast! The staff was second to none. The most important things I learned over the weekend in no particular order:

-What a Canadian tan really looks like
-Dickless, legless, and blind is no way to go through life
-How to perform "Texas Cardio"

Go team High Five!


Comment #77 - Posted by: Danny at July 6, 2009 6:13 PM

Made up Badger with some pretty significant scaling. I am a pudgy puppy...but we all got to start somewhere!

B- Warm-up

3 Rounds for time:
30 air squats
30 assisted pull ups (green flex band + some jumping on the last set)
800 Meters

I have to say too, other than the running, because I am a runner, the last one I did, would have been the last one I could have possibly done. If it had been 31 reps, I would have been screwed.


Comment #78 - Posted by: lindsay (F/26/5'4"/150) at July 6, 2009 6:41 PM

@Danny (77)

hilarious, and so true. (hold on for a sec while i go do a snatch). although i missed the canadian tan reference...


Comment #79 - Posted by: Eric W at July 6, 2009 7:24 PM

A kip is not a "Muscle up" is it valid in terms of fulfilling the requirement at CF competitions? That needs to be decided. As StevenL stated at what point then do we just allow bail front uprise to support. A decent gymnast could cycle 30 of those exceedingly quickly. Possibly complete 30 MU for time in about 80 seconds. We considered that for the Nor Cal qualifier, but the rings weren't high enough :-)

Comment #80 - Posted by: Rogair at July 6, 2009 10:32 PM

#55 JSWOL,

As stated before, it's your body. However, the Crossfit community is almost as diverse as the great people in it. If you're a little more concerned about strength and less about GPP, recommend you check out crossfit football (www.crossfitfootball.com). They feature a combined workout that most days includes both a strength and a METCON component. You might get some looks from folks if you're working out at a "regular" gym but you'll be getting results the bodybuilders could only dream of when it comes to performance. Genetics will have a lot to do with how "big" you get - but for anyone that thinks CF'ers can't possibly be big, take a look at Greg Amundson. Dude is massive.

The other point to make is your nutrition and rest cycles will be as important to your performance (and appearance) gains as the workouts will be. Get on the Paleo way of life, and if you can, get into the Zone measuring to really watch your performance skyrocket.

Good luck on the journey.

Comment #81 - Posted by: Dave at July 6, 2009 10:33 PM

kip...muscle up combo

combine them, try a forward roll from above the rings: roll forward and do a muscle up kip to get back above the rings into an immediate press handstand.

Comment #82 - Posted by: Bob at July 6, 2009 10:51 PM

...so no one read the article? I was looking forwar to some FRAT-tastic discussion.

Comment #83 - Posted by: Ruiner_SSgt_USAF at July 6, 2009 11:13 PM

Rog, it's because you're all too tall. Wouldn't be a problem for Russ or someone like Dutch or Speal.

If you kip to support, it would be faster to just roll backwards into the inverted pike (basket) position and kip back up than forward roll pull to basket and kip.

I was thinking about this on the way to work, and just go the route of strict. It's all CF Elites, so they should be strong enough that they could do strict MU without any problems anyways. If they can't, well suck it up or go home. It's like the CTB standard, either make it or don't.

We'll, ya might have to let the girl's kip it depending on the number of MU.

Comment #84 - Posted by: Blair Lowe at July 7, 2009 1:16 AM

A big Mahalo to Drew, Boz, Pat, Jolie, Rory and Stephane for the awesome USD cert. It was an incredible experience, and ultimate validation for what I have concluded as a beginning practitioner for nearly two years -- that Crossfit is a rare "true value" offering that offers unmatched benefits, at a minimal expense of time and money, for those willing to commit to its principles. There is nothing close in authenticity to Crossfit; it's a wonderful community to be a part of. I am eager to start implementing all that we learned. Thanks again trainers, for your willingness to share. Good luck to Jolie and Pat at the games -- oh, and the fact that I hit my first two muscle ups capped this whole thing perfectly! Awwright! - Nate

Comment #85 - Posted by: Nate Kia at July 7, 2009 1:23 AM

Steve, #71

AWESOME working with you brother. That one little inch is gonna change everything! Way to stick with it, and you're gonna have a blast coaching this stuff.


Comment #86 - Posted by: JB - CrossFit SS at July 7, 2009 6:28 AM

Found the interview interesting - read Kaplan's piece in the Atlantic re Sri Lanka earlier in the month.

Also like Totten's blog, especially his use of maps (Sri Lanka and Pashtunistan) to quickly orient his readers.

Shipping lanes, access to resources and markets, trade...these are the new objectives of departments of foreign affairs?

I like the sound of that much better than the ideological 'ism'-oriented foreign-policies of the last century.

Is the big foreign relations question really a question about China's domestic policies? I can't help but wonder what a middle class of several hundred million ambitious Chinese boys and girls might to "Capitalism with Chinese Characteristics", and by extension, to Asia and the world.

Comment #87 - Posted by: Prole at July 7, 2009 8:50 AM

Level I Cert this 4th of July weekend. What an amazing class, well worth it! Very professional instructor staff, after only a two-day seminar I feel confident I have all the tools needed to be a crossfit trainer. Great seminar, lots of info, amazing people. Thank you.

P.S. I had spent 2 1/2 months trying to get the muscle up down, they had me doing them in five minutes. Thank you!

Comment #88 - Posted by: Matt Zabojnik at July 7, 2009 10:59 AM

Level 1 Cert in San Diego was beyond great! I feel very lucky to have met and worked with all of the crossfit staff. Thanks so much!!

-Does anyone know how to get a high res copy of the cert picture?

Comment #89 - Posted by: mindith at July 7, 2009 11:45 AM

Level 1 Cert. in Longwood last weekend was fantastic. Both days were very nicely organized, the content was thorough and could not have been articulated more appropriately. All the trainers were fantastic in their multiple approaches to facilitating the abilities of each one of us. Pat, Chuck, and Miranda were great along with their supporting cast. My legs are still crushed! A very inspiring 4th of July weekend, needless to say! Keep up the good work!

Comment #90 - Posted by: Jake at July 7, 2009 8:07 PM

I too keyed on his comment that the Chinese aren't "ideological". I hope that is true. They still have a lot of 50' banners of the greatest mass murderer in history hanging everywhere.

If they want to be the policeman of the waves in their neck of the woods, that's fine by me, as long as they play fair. He didn't mention, though, that they still want to reclaim Taiwan for the Communists (since it is officially the seat of the non-Communist Chinese government). A strong navy would make preventing this much harder for us. We nearly went to war over "Formosa" back in Truman's day, if memory serves.

The comments on Israel were a little odd, too. Why comment on their lack of success, when the foundational problem is that the Arab refugees on their perimeter refuse to accept Israel's existence, and the supporters of said refugees persist in listening to their words, rather than observing their actions.

Sri Lanka: I didn't know any of that--well, the details. Worth the read.

It would be nice if the world would just get on with trade, and stop worrying so much if some nations are doing it better than others. Everyone wins over the long haul, if peace is maintained, and trade wars are avoided. This planet will support global prosperity. I have no doubt of that.

Comment #91 - Posted by: Barry Cooper at July 8, 2009 8:35 AM

I thought about it a bit, and I think it's worth remembering that China, for all intents and purposes, is an empire in EXACTLY the same way that the old Soviet Union was an empire, and the Russian state was before that.

Mao unified many disparate peoples under the Communist flag, but I think we are seeing, increasingly, that not everyone respects the imperial hegemony originating from Peking.

We assume, in thinking of the future, that China will remain unified. This is not necessarily an accurate assumption. There is a limit to the power of concentration camps, torture, and mass murder in pacifying ANY population.

Keep in mind, too, that they have their own equivalents of Chechnya. I am a complete supporter of the War on Islamic Extremism. At the same time, you have to admire stubborn SOB's on some level, wherever they may be found. Not the sociopaths, but the ones who just want the freedom to practice their own faith, and live their lives as they choose, and are willing to fight to gain those things.

To practice your religious faith openly and without challenge is difficult in a regime that is officially atheistic.

Comment #92 - Posted by: Barry Cooper at July 9, 2009 7:08 AM

Here's a link to Fareed Zakaria's piece on Capitalism: http://www.newsweek.com/id/201935/output/print

I didn't think I would like it, but he made sense to me. He's quite right in his contention that we all need to look in the mirror, and start thinking about more than what is immediately amusing or profitable to us personally.

I am looking forward to finding out what the events will be for the individuals. The Games really do appear to have grown to be quite the event.

Comment #93 - Posted by: Barry Cooper at July 9, 2009 12:52 PM

This is worth reading as well: http://news.aol.com/article/china-riots/556500

It should be remembered that the Chinese--ethnic Han Chinese to be specific--are extremely racist. It would surprise me greatly if the epithets the police were hurling at the protesters differed much from those the Nazis used against the Jews, or the Bolsheviks against the "bourgeoisie".

Hate is hate, no matter the rationalizations used to undergird it, and/or conceal it. China is ruled by main force and the threat of force. It is a fascist state in every meaningful respect.

Comment #94 - Posted by: Barry Cooper at July 9, 2009 2:38 PM

The Level 1 Cert in SD was awesome! I have been in "fitness" for years, and in cross fit for about one year. I knew the MINUTE I did my first workout that I would eventually become certified in CF.

But, I will say, the instructors were super knowledgeable, never boring, and made the movements come to life by repetition. I really enjoyed the coach rotations because it is important to learn more about the movements but also coaching styles. Jolie, Pat, Andrew, Stefan,Rory and Boz were always available for additional questions on breaks and did not have any "aloof" attitudes like some fitness coaches get.

This was definitely the best cert of any thing I have ever done, I recommend it 100% to anyone who wants to train others, but even to those who are addicted to CF and desire to improve upon their current abilities!
Anne B

Comment #95 - Posted by: Anne B at July 11, 2009 10:24 PM

This is a much needed rest day for my upper back, neck and shoulders not to mention my wrists...eating Advil like candy today. :0D

Comment #96 - Posted by: basebplyr1 (M/30/6'3"/215) at August 6, 2009 8:47 AM
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