September 20, 2009

Sunday 090920

Rest Day


Enlarge image

Nate Holmes, Eagle Cap Mountain, Oregon

"Tucker in Ireland", CrossFit Journal Preview - video [wmv] [mov]

VH1's Save the Music Foundation

Post thoughts to comments.

Posted by lauren at September 20, 2009 12:37 PM

Weird picture. Kind of cool though.

Comment #1 - Posted by: Chad at September 19, 2009 6:45 PM

Weird but cool picture. Not sure how it was done..

Comment #2 - Posted by: Chad at September 19, 2009 6:45 PM

Did "The Bear" today, tired out, but did it anyhow

7 sets of the sequence:
no rest during sequence, 5 rounds. Rest b/t rounds. Going for max wt.

all 85's were broken to 3/4 and 4/3. You are not supposed to break the rounds and I should have dropped to 80, but no no no. I thought my PR was 85 and that was that. Now I see my PR was 80, but that time I could have done 85. I was tired/struggled today. Been dragging these days.
Shoulder super sore. All around scapula and from neck down. Aggrivated it swimming this am. Off for some rest - soccer tomorrow :)


Comment #3 - Posted by: in8girl at September 19, 2009 6:54 PM

really cool pic! ah rest

Comment #4 - Posted by: cass - CF Oshawa at September 19, 2009 6:56 PM

Yes we love the rest it works for me....

till next time RAT-down

Comment #5 - Posted by: RATB's at September 19, 2009 7:08 PM

Eagle cap? Wow! CrossFit really is spreading!

I grew up in Joseph and will be heading back in a month to elk hunt a few miles from that pic!


Comment #6 - Posted by: PXT Cody at September 19, 2009 7:19 PM

nice timing for a rest day.going to see METALLICA tonight! Yeah!

Comment #7 - Posted by: 11381/29/m/5'7/155 at September 19, 2009 7:24 PM

Oi. Lost all my typing. Carry on. I'll be back.

Comment #8 - Posted by: Barry Cooper at September 19, 2009 7:29 PM

Making up yesterdays

Comment #9 - Posted by: Jonblaze at September 19, 2009 8:25 PM

Rest...much needed.
To #7, have fun, lucky tomorrow is a rest day for you. I went to AC/DC last week and woke up with ears ringing and beer settling to do the walking lunges, box jumps, and weighted pull-up WOD from 9/9/09. Yet I still kept it all down but I think my sweat contained unprocessed alcohol.

Comment #10 - Posted by: Travis at September 19, 2009 8:38 PM

Question.....when a WOD priscribes "pullups" what kind should be done? kipping or strict?

Comment #11 - Posted by: Puh at September 19, 2009 8:54 PM

I miss going into the Eagle Cap wilderness! We used to hike to Minam lake all the time. Also Reds Horse Ranch! Only a few more months of this overseas duty and I am back!

Comment #12 - Posted by: Mike R at September 19, 2009 8:55 PM

dang my whole body is sore, so this should be one of those non antsy rest days;)

Comment #13 - Posted by: John23/5'7/166# at September 19, 2009 8:58 PM

#11 Puh,
If the pull-up has no qualifier (e.g. L-pull-up or strict pull-up) then kipping is permitted/encouraged.

Comment #14 - Posted by: Ben Moskowitz at September 19, 2009 9:03 PM

word. we need to save the music, and save P.E., and save art class, and save after school programs, and athletics, and all of it. people don't seem to understand the importance of this stuff.

Comment #15 - Posted by: jonathan at September 19, 2009 9:20 PM

Ben Moskowitz

Alright, will do much appreciated

Comment #16 - Posted by: Puh at September 19, 2009 9:25 PM


Hmm, I don't get your post. A person makes a post that isn't edifying, constructive or encouraging. Look at me! I can do that.

By the way, nice pic. I like that fact that you rucked up there and got it on!

The box jump is a critical indicator of hip flexor strength and agility. The power generated by the hip flexor is essential to almost all human functional movement.

"Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism."

Audaces Fortuna Juvat.

Comment #17 - Posted by: Jason H. Murray at September 20, 2009 12:25 AM

All I can say is thanks - tomorrow I'll try and say more.
Crossfit 101 - Coach Glassman, Lynn Pitts, Lisa and Mike Ray, the Crossfit family from the very bottom of my heart THANK YOU -

Comment #18 - Posted by: discogirl at September 20, 2009 12:59 AM

Tucker is the man! Teach me to do that bro!

Comment #19 - Posted by: freddy c._one world at September 20, 2009 2:08 AM

running about 7 miles tonight at 2100 YAY!

Comment #20 - Posted by: Santi at September 20, 2009 3:08 AM

RE to Comment #19:

If hip flexors controlled and generated power through hip extension, then they'd be called hip extenders. The only time that the hip flexors do anything during a box jump is after the initial launch, when we quickly close the angle between the trunk and the femur and bring the feet into position to land on the box. The power generated during the jump and standing straight while on top of the box ("hip extension") is all nutin' but posterior chain action and midline stabilization (a.k.a. "core").

Comment #21 - Posted by: J.T. at September 20, 2009 5:09 AM

Killer vid, killer skills.

Nice work Helzy!

Comment #22 - Posted by: Chet (UK): at September 20, 2009 5:11 AM

love the pic...something new! cool!

Comment #23 - Posted by: merle at September 20, 2009 5:15 AM

RE to Comment #19:

If hip flexors controlled hip extension, then they would be called hip extenders. The two occurrences of hip flexor action during a box jump are during the initial launch, when we decrease the angle between the trunk and the femur to position the feet for landing on top of the box and also during the travel from the box to the ground to position the feet for landing again. This is why the backside, and nothing on the front, hurts like all get-out after the WODs that incorporate hip extension actions, like squats and deadlifts.

I think that I need to find more functional movements that work the hip flexors...they’re getting WAY too easy of a ride in all of this madness...

Comment #24 - Posted by: J.T. at September 20, 2009 5:23 AM


Hey gang, I've been absent from the board lately with tons of stuff going on, most of it exciting. I'm also doing the old school six week "squats and milk" program. Good times. FYI: A gallon on milk is a LOT of milk to consume in one day...and also not very Paleo. Herm, please forgive my temporary foray into the muscle building wilderness.

Tucker is the man. You should see him do a back tuck without spilling his beer. It's amazing.

If Cindy Lauper is in, I'm in...Save the Music!

Bingo, I'm looking forward to your 'musings' and some football today.

Man hugs to the FRAT, keep going strong!

Comment #25 - Posted by: Playoff Beard at September 20, 2009 5:53 AM

Sunday musings...

1) Boondock Saints. Some movies stand alone; they do not need a sequel, nor is one all that desirable (see "Rocky"). Boondock Saints.

2) 21. "The Heir" turned 21 yesterday. A milestone for both the young scion and for Mr. and Mrs. Bingo. Is it possible? Have we been at it this long? How, in the name of all that is holy, did he survive to be 21? How did his mother and father survive?

Each child is uniquely himself or herself, almost aggressively so. As I've said before, the darned things come without an owner's manual; no instructions to figure out what makes any particular child tick. This one, "The Heir" is still struggling with the difference between 'want' and 'need'. He is an experiential learner--if it hasn't happened to him it has yet to occur in the history of mankind. Tough to teach a kid like that.

But he is also strangely and surprisingly sensitive and loyal and kind despite his challenging traits. It is impossible not to smile watching this manchild who used to crawl into his Mom's lap now sweep her up in an enormous hug, legs swinging several feet off the ground.

Yes, "The Heir" is 21. 21 years of parental worry down, and who knows how many more we'll get to be around to enjoy.

3) Old. Yup. Ya had to see this coming next, right? I am now the father of a 21yo son. My back is AFU. I'm answering emails and questions from CF friends about CF in the "Master's" category. I am 3 months from my 50th birthday. Old.

How do you do this "old thing" anyway? It seems I don't have an owner's manual for myself, either. What am I to expect now? What is it that lies just ahead, and what then beyond that? Is this broken down back a freak thing, the anomaly, or is it a harbinger of things to come? As I contemplate these questions how far forward should I allow my gaze to roam?

There are no answers to those questions, of course. Any answers only lead to the next set of the same. To look too far beyond a couple of tomorrows is as dangerous as it is to look back beyond a couple of yesterdays. Looking behind even a little bit risks the indulgence of regret, what has always seemed to me to be a sure recipe for sadness. I have written elsewhere that to go even further back, beyond Creation or the Primordial Soup or the Big Bang is an invitation to madness.

To look too far into the future is to invite desire, to risk the creation of wants that grow into something that feels like need. If or when these fail to materialize a different type of sadness arises, this one born of resentment. If one projects these too far into the future, to retirement, to rest, to redemption and beyond, the risk of madness arises once again.

I surely do not know the answer to this question. I have no map for the journey that lies ahead. I have only the strategies that have served me thus far, and the hope that they will serve me yet. I have faith, and that faith allows me to resist the temptation to look either too far behind or too far ahead. Faith is the vaccine against madness.

And I am happy. I realized it once again in a phone call with a dear friend, met through Crossfit, and once again when I said goodnight to my darling Mrs. Bingo last night. I am happy because I have neither desire nor regret; I want what I have and this inoculates me against both resentment and regret.

Yes, indeed, I am old, but I have at least one more today. Just what I want.

I'll see you next week...

Comment #26 - Posted by: bingo at September 20, 2009 6:08 AM


Here's how I thought about turning 50 last year. For men our age, living to 100 is a (statistically) reasonable expectation. Surely 50 years from now, 100 will be about what 80 is today. So I see 50 as roughly the half way point.

For our first 25 years, we have very little say. We're children under heavy direction of our parents, schools, etc. The best we can hope for is to stay out of trouble and get a solid education. Done.

The next 25 years is about establishing a career and family, and getting the children through their first 25 years. Done.

Now, at the mid-way point, it's our time. The second half should last as long as the first, but now, the options are entirely our own. Maybe this is why we're not sure what to do. We've already met most of our and everyone else's expectations.

Intellectually, we can now learn what we whatever to learn. No pressure on how it will help us make a living, passing tests, etc. Emotionally, we can draw from and build on the investments we made in our second 25 years. Physically, we have CF, which maximize the chances that our bodies will be able to function as more than a life-support system for our brains.

From here on, it's about choosing and then seizing new opportunities. And its about surviving the inevitable setbacks. There is no manual, because we worked our way through the manual in our first half. We now write our own manual for the second-half.

Comment #27 - Posted by: Hari at September 20, 2009 7:45 AM

Helzy! It's offical! Nice video! I love you and want all your dreams to come true!

I remember the video playing at one of the factories we visited...the history in it... You guys are doing this today- awesome job! Loved being in your company!

Tucker- at the balley canalley, you helped inspire and change how many strong individuals view themselves- if you see that in yourself this will be one of many videos people talk about!

Bingo- goodman, age is a number it brings for some, wrinkles, and stiffness, but most importantly wisdom! I will never forget our conversation at the Ohio qualifier.. I knew I wanted to listen to what you had to say.. It was in my mind throught the last wod, ur wisdom! Thank you an eternal friend.


Comment #28 - Posted by: Michelle at September 20, 2009 7:46 AM

#24 PB

That gallon of milk stuff is old school. Way back in the day, when I was 18 years old, I put on 45# of fairly solid muscle using that method. At the time, that was the commonly accepted method to weight gain. The powders and other stuff came in around that time, but all the old school guys put on weight with the milk.

My dad, who was a wrestler back in the 50's, used the same method when he was a scrawny kid trying to make a name for himself...

Love it, what's old is new again!

Comment #29 - Posted by: Ronnieboy at September 20, 2009 7:54 AM

#23 J.T.

The past 2 days were enough for my hipflexors for a few days!

Comment #30 - Posted by: John23/5'7/166# at September 20, 2009 8:01 AM

I just finished reading Toxic Fat by Barry Sears. I am a believer and have been taking enough fish oil to make up 2.5g of EPA and DHA. How much toasted sesame oil should go with that? Can anyone help?

Comment #31 - Posted by: Brandon Ecker at September 20, 2009 8:02 AM


As a father of of 4 and 6 year old, it's good (see: lucky me) to know I have at least another 17+ years of dealing with their minds trying to differentiate between "want and need."

Then again, don't know if I've even gotten to that point yet!

Comment #32 - Posted by: Michael at September 20, 2009 8:12 AM

much needed rest day, rough saturday night

Comment #33 - Posted by: AndrewDE at September 20, 2009 8:29 AM

Confronted by the great unknown and unknowable today but was too sore to prevail.

Comment #34 - Posted by: Thatcher at September 20, 2009 8:30 AM

Bingo - You've only just begun, my friend! I wait each Sunday until I have a few minutes of quite to read your musings so that i can reflect on them for a time. Lovely as usual! thank you :)

Comment #35 - Posted by: Cookie at September 20, 2009 8:44 AM

Coach Glassman,
My girlfriend and I attended the CF 101 talk at Flagstaff CF yesterday and I just wanted to say thank you! I was the one in the 2nd row asking all the questions (i'm sure annoyingly). I greatly appreciate that when you asked me if you had answered my question, and I said sort of, that you took the time to dig deeper. My question was answered, although I still have so many more.

Your answers provoked many thought and fueled our conversation for most of the trip back to phoenix.

I came away from the lecture having a much better understanding of why we do what we do. Why power is our focus and what "functional" fitness means.

I really got a sense that you encourage others to think for themselves. To look at fitness, and life, scientifically. Record results, analyze the data and prove that what works best, works best because it has the results to back it up. Critical thinking and a healthy yet openminded skepticism is a behavior that I'm inspired to emulate.

Finally, I learned a little bit more about what it means to be a member of the crossfit community. It's being able to recognize and speak with fellow crossfitter in person, like an old friend, because you've connected with him/her online so many times already. It's being part of an ever evolving experiment. It's empathy put into practice through the sharing of the successes and failures of others. It's shared suffering. As you quoted yesterday: "Agony + laughter = comraderie".

Thanks again Coach!

Comment #36 - Posted by: chris adams at September 20, 2009 9:13 AM

Back Tucks with hangovers and good friends. Sweeet.

Comment #37 - Posted by: Helzy at September 20, 2009 10:30 AM

Well, Crossfit works. With no extra training/running, I finished the Philadelphia Distance Run (half-marathon) in 1:31:40 (by my watch) which is a PR by 6 minutes

I wore the American flag Crossfit shirt today and around mile 3 a guy tapped me on the shoulder and said "Crossfit!" We chatted for a bit and I learned he was from Cleveland so I told him to hit us up if he was in the area again. That's why I love the Crossfit community! (if he sees this message, feel free to email me directly!)

Comment #38 - Posted by: Chris P. - Crossfit King of Prussia at September 20, 2009 11:12 AM

Being somewhat past 50, waking up sore every morning from staying alive the day before, I appreciate Crossfit because the community here encourages me to get better even though I will never post numbers like the 30-somethings. When I do the (much scaled) exercises, I feel better and can do more of my daily activities. If I am to live to 100, I better exercise some more because I don't want to hurt for the next 43 years.

Comment #39 - Posted by: dougfir1 at September 20, 2009 11:21 AM

Rest day as rx'd

(with some Breakdancing...) :)

Comment #40 - Posted by: Joel at September 20, 2009 1:50 PM

made up yesterday's WOD today. i now realize i suck biggg time at L pull ups. used a kipping HSPU since i'm not certain on whether my muscular endurance for them is that strong yet.

21-18-15-12-9-6-3 of:
Handstand Push Ups
L-Pull Ups

Time- 23:45

Comment #41 - Posted by: Mike Cappi m/17/138/5'9 at September 20, 2009 2:03 PM

made up yesterday's WOD today. i now realize i suck biggg time at L pull ups. used a kipping HSPU since i'm not certain on whether my muscular endurance for them is that strong yet.

21-18-15-12-9-6-3 of:
Handstand Push Ups
L-Pull Ups

Time- 23:45

Comment #42 - Posted by: Mike Cappi m/17/138/5'9 at September 20, 2009 2:03 PM


Your musings are always well thought out and written. Today's hit home especially hard, not only the part about your maturing son, but the growing old part as well. My wife and I (51 and 50) have asked ourselves, on more than one occasion, how long can we keep doing these workouts?

What I take from your post is to stop looking into the future and just enjoy the fact we can do them now, often times as Rx'ed. An added bonus is that we can do them with our son, who loves the whole lifestyle, and wants to do it more than anything right now. He will be 21, and out in the world, before we know it too.

Your thoughts remind me of a quote I read years ago, but can't remember the source, "Never deny passion, just deny attachment to results". Or, as you so well put it, "To look too far into the future is to invite desire", setting up a conflict between wants and needs.

Live for the moment, and being 50 won't be so bad for any of us.

Living in the moment will be much easier for you when you get that back issue resolved. We wish you a speedy recovery.

In the mean time, keep posting your thoughts for us all to enjoy and benefit from.

Comment #43 - Posted by: Kevin C. at September 20, 2009 2:07 PM

CFSBII wk 5, DL, 3x3, 310, 320PR, 330 (1).
Metcon later.

Thanks Bingo and Hari, I can't get enough beautifully phrased wisdom these days. At some point I'm still hoping to more fully learn the difference between wants and needs. If only we COULD stop looking ahead, but we are innately pattern-sensing, planning-ahead critters, (hence the widespread success of death-defying creeds). I'm delighted to want what I have and have what I want in the little woman, and I couldn't be happier to have found Crossfit, clearly one of the premier weapons against the madness.

Comment #44 - Posted by: mas 52/M/150 at September 20, 2009 2:24 PM

The picture reminded me of this dartfish box jump (WFS)

Comment #45 - Posted by: Ben Moskowitz at September 20, 2009 3:32 PM

Did some stuff today since I didn't attempt too much yesterday other than a few runs.

50 Single Jumps (Jump rope)
21 Kettle Bells
21 Burpees
50 Single Jumps
15 Kettle Bells
15 Burpees
50 Single Jumps
9 Kettle Bells
9 Burpees

Then worked on my double-unders.
Jumped till I did 10 Double-unders
21 'Steam Engines' (Exercise I did while Active Duty)
Jumped Till I did 10 more Double-unders
15 Steam Engines
Jumped till I did 10 more Double-unders
9 Steam Engines

Then I went and ran a 5k (21:20), followed by a 1.27 miler (9:56) to get back to the family since they were riding their bikes on the path. Turned around and finished the morning with a 1.11 mile run to the car in 7:38. Ended up being 5.5 miles in 38:54, plus a 2 minute walk after the 5k.

Comment #46 - Posted by: neil at September 20, 2009 3:33 PM

Well, Crossfit works. With no extra training (6 miles of running built into the regular wods in the last 30 days), I finished the Philadelphia Distance Run (half marathon) in 1:31:37 which is a PR by 6 minutes.

I wore the American flag Crossfit shirt today and around mile 3 a guy tapped me on the shoulder and said "Crossfit!" We chatted for a bit and I learned he was from Cleveland so I told him to hit us up if he was in the area again. That's why I love the Crossfit community! (if you are that guy, feel free to email me!)

Comment #47 - Posted by: Chris P. - Crossfit King of Prussia at September 20, 2009 3:45 PM

save the music, rock the arts. i really think that implementing more after school programs that actively involved music would really help, i really couldn't get involved with music until i was a teen and that was only because i finally had a job so i could buy the things that i wanted to.

Comment #48 - Posted by: royce at September 20, 2009 4:03 PM

Bingo,Hari,Kevin C

Comment #49 - Posted by: jacinto at September 20, 2009 4:48 PM

200m, :46, :42; :31; :32. Last round, avg HR 159, peak 180. At Aptos High track.

Comment #50 - Posted by: mas 52/M/150 at September 20, 2009 5:01 PM

Hardest workout ever. I had an allergic reaction to something this week that left my face pretty swollen. 80 something hand stand push ups later, I broke all the blood vessels around my eyes. It's going to be tough explaining that to the coworkers on Monday.

"Hey man, did you get into a fight or something? Nah, just 80 handstand push ups." I don't know which one is more believable.

Comment #51 - Posted by: Brennan at September 20, 2009 5:19 PM

@ Bingo, Hari, Kevin:

Your musings are most poignant and appreciated...

Today I went with my 17 year-old daughter and her 21 year-old boyfriend on a trail "scramble" up Balsam Lake Mountain (Catskills), and climbed the fire tower. It was a perfect day. The time I found to afford me numerous moments to reflect on things for which I am grateful - and to wrestle briefly with similar dissonance between fears and acceptance, and a hope that I can simply move forward with grace and a decent perspective.

Your musings are much appreciated.



Comment #52 - Posted by: jpatrick at September 20, 2009 5:33 PM

Coach Glassman, et. al-

I'd like to say "ditto" to Chris Adams, Post #35, regarding your visit to Flagstaff. Thank you for taking the time to talk to all of us in such an intimate setting. While each day, I get the overwhelming feeling that Crossfit is growing worldwide in a viral manner, your talk shot me to the opposite side of the pendulum. It was a once-in-a-lifetime experience to hear you speak at my home gym. Thank you.

I do have a question for you, and all of the other Crossfitters reading out there:

Is the cause for the majority of Americans' alarmingly sickly demeanor (obesity, cancer, diabetes, etc.) laziness or ignorance/lack of education?

This is a subject that has been saturating my thoughts lately, has been the subject of many discussions, and the answers/ opinions I have received are across the board. I have my own opinions, but would like to hear what you all have to say.

Comment #53 - Posted by: Katie B. at September 20, 2009 5:42 PM

“To look too far into the future is to invite desire, to risk the creation of wants that grow into something that feels like need. If or when these fail to materialize a different type of sadness arises, this one born of resentment. If one projects these too far into the future, to retirement, to rest, to redemption and beyond, the risk of madness arises once again.”

Sheesh! Do you really feel this way? The risk of madness? Your post is some of the most depressing stuff I’ve read in awhile. I passed 50 many years ago and definitely never stopped looking far, far ahead. Whether at age 30, or 50, or yesterday, I have always had plans and dreams many years into the future. Some have come to fruition, some now clearly never will, and on some the jury is still out. It will always be that way. Do I ever feel that I should stop looking too far into the future for fear that what I want and hope to happen may not? For fear that I will want my dreams so badly that they will become needs that may never be met? For fear that I will feel “resentment” or “sadness” due to unfulfilled desires? Not a chance.

I don’t count on future plans to make me happy and fulfilled today. I count on today for that. But I look forward to being able to do cartwheels at 80, to travel to places I’ve never seen, to still be doing some (incredibly scaled) version of the Filthy Fifty 20 years from now, to have very close friendships with people I haven’t even met yet, and to be engaged in some new sports and activities that I can’t currently imagine. Will those things happen? I don’t know. If they do, that would be grand. If they don’t, well that’s life. Will I quit dreaming and planning? No thanks!

Comment #54 - Posted by: Lewis Dunn at September 20, 2009 5:59 PM

Today I ran up mnt. Manadnock in NH on the malborough trail somewhere between 2.4-3 miles to summit, very steep

Cant hardly walk now!


Comment #55 - Posted by: Christian Elwood at September 20, 2009 6:28 PM

anybody feel Fran coming?

Comment #56 - Posted by: mike alley at September 20, 2009 6:57 PM

where's the WOD? i'm anxious to see what is up for tomorrow...

Comment #57 - Posted by: lance 37/m/5'8/145 at September 20, 2009 7:11 PM

Tried to post twice without success ...

It was kinda long ... is there a max character count?

Comment #58 - Posted by: TonyTheChiro at September 20, 2009 7:23 PM

Tried to post twice without success ...

It was kinda long ... is there a max character count?

Comment #59 - Posted by: TonyTheChiro at September 20, 2009 7:24 PM

Yeah,what's up with the late post time????

Comment #60 - Posted by: Jon at September 20, 2009 7:24 PM

just hoping for something core friendly. I did the GHD/Back ext WOD yesterday using GHDs for the first time.

It has basically crippled me

Comment #61 - Posted by: nick in sydney m/37/6ft/183 at September 20, 2009 7:26 PM

Tony, sometimes the long ones get stuck in the filter for a few hours

Comment #62 - Posted by: nick in sydney m/37/6ft/183 at September 20, 2009 7:29 PM

Back again after yet another injury-induced layoff. Did “Easy Annie” as a way to blowing the cobwebs off. Subbed double the single-unders for DU’s. I know it’s a crap sub, but I’m easing back in ... Took me 7:55. Won’t be able to do the WOD tomorrow due to work commitments, hence the workout on today’s rest day.

**FRAT POST re Bingo’s musings**

Just read your post, Bingo. I’m 41 tomorrow and feeling a little more mortal than I would prefer – which reminds me of a book that some of you may enjoy. It’s called “Loving What Is” by Byron Katie.

She invites us to examine any thought – especially ones containing a “should” – with these four questions.

1. Is it true?
2. Can you absolutely KNOW that it’s true?
3. How do you react when you have that thought?
4. Who would you be without that thought?
And then “turn it around” – more on that momentarily.

For example, I'll examine the thought that I’ve been having lately: “I should be able to exercise without this many injuries.”

When I consider the above four questions, I come up with the following responses:

1. You bet it’s true. These injuries are drivin’ me nuts!! It’s not freakin’ fair! I know the clock says I’m 41 tomorrow, but s&*t, I feel 21 most of the time! ... (Tantrum, tantrum, foot-stamp, harrumph ...)
2. Well, um, actually ... no. Because if I shouldn’t have been injured, then I wouldn’t have been injured. If I had prepared better, recovered better, scaled better, given my body the benefit of more rest, kept my ego in check (just because Jason Khalipa can do it doesn’t mean a 40+yo 74kg/162lb skinny Aussie with a wife, three kids, a practice and professional association commitments to juggle should be able to do it at the same weight/speed/intensity), listened to my body when it whispered to me instead of forcing it to shout at me ... then maybe I wouldn’t have missed almost 4 months of WODs!
3. When I have the thought “I should be able to exercise without this many injuries,” I feel bitter, resentful and frustrated. I get short-tempered with those around me – especially those I love the most! I feel weak, old and “not-good-enough”. I worry about becoming fat, slow, lethargic, etc. I feel like giving up – after all, if I can’t do it full-out, why bother doing it at all?
4. Without that thought, I would be grateful for the fact that I’m fitter, stronger and more energetic than just about anyone else I know – especially anyone my age. I’d be more intent on being present to my body/mind and its requirements. I’d be graceful enough to know when to rest, rather than railing against the unfairness of it all. I’d scale more appropriately, focus more on form, eat better, sleep better, cut back on the coffee. In short, I’d focus more on being the sort of person who CAN do Crossfit without getting injured so often!

The “turn-around” is where we consider the reverse of the original thought. There are a few variations on the turn-around process. I can’t do it justice here – read the book if you’re interested.

In this case, I’ll consider the thought “I should NOT be able to exercise without this many injuries.”

And the answering thought is ... that’s absolutely true! My injuries come from my failure to approach my training (and my life) with the reverence and respect that I deserve. I reaped what I sowed. There’s no escaping the “rightness” of my injuries! And so I feel OK about them. In fact, I love my injuries ... they bring me back to what works. They remind me where I could improve my life. They help me be a better man.


Comment #63 - Posted by: TonyTheChiro at September 20, 2009 7:29 PM

Well coach, sorry about the three copies of the same page-long post! The third one's probably the best draft!


Comment #64 - Posted by: TonyTheChiro at September 20, 2009 7:30 PM

just ran another 5k length run in addition to post one was on a treadmill, though with the incline at 1.0 and on level 8.5.

Comment #65 - Posted by: neil at September 20, 2009 7:31 PM


Nice work on the PR's!

Comment #66 - Posted by: jon h M/47/145 at September 20, 2009 8:27 PM

Rest Day WOD

Lay 300 20lb patio stones for time

4 hours 25 minutes

Comment #67 - Posted by: jon h M/47/145 at September 20, 2009 8:39 PM

Don't look back, don't look ahead, Master Sensei Bingo you write like a Zen master describing "Mu".
The secret of happiness, it is.
You'll be a Grand Master in January! :)

Lewis Dunn - you're speaking our language.
Though it's not so depressing. You're right, the ability to reflect and project makes us who we are.
Cartwheels at 80! I'm in (and looking forward to it).

If only I could get out of this Lotus Position first...

Comment #68 - Posted by: jon h M/47/145 at September 20, 2009 9:12 PM

Olympic Triathlon. Crushed my previous time by 13 minutes.

Did I mention I don't train for triathlon, just do crossfit?

Comment #69 - Posted by: DNICE/M/34/175 at September 21, 2009 1:29 PM

Easy workout today to keep me on track:

30 min cardio
DB Thrusters:
45 lb Dumbells
3 sets:
16 reps
12 reps
10 reps

Comment #70 - Posted by: Bobak at September 23, 2009 7:47 AM
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