December 6, 2009

Sunday 091206

Rest Day


Enlarge image

PO2 Travis Whatcott, US Coast Guard, Flamenco Beach Culebra, Puerto Rico.

A Conversation with Barry Sears, Part 4 Zone vs Paleo, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"Major Hasan and Holy War" by Reuel Marc Gerecht, The Wall Street Journal

Post thoughts to comments.

Posted by lauren at December 6, 2009 5:00 PM

I love you crossfit!

Comment #1 - Posted by: Annie Bull at December 5, 2009 5:02 PM


Comment #2 - Posted by: The Champ at December 5, 2009 5:02 PM

I love it more!!

Comment #3 - Posted by: christian bull at December 5, 2009 5:02 PM

Major Hassan had SOA printed on his cards, which stood for Soldier of Allah. He was NOT a soldier of Allah. He was, supposedly, a soldier for the United States military.

This guy was a shrink. He was never in combat. He didn't snap. He bought and snuck in a .357 Magnum and praised Allah while he used it to kill American soldiers. I don't see any ambiguity here, either in his motivation, or in the cowardice not just of our President, but in our senior military officers who spoke out immediately in praise of "diversity".

Imagine if this had happened during World War 2. He would have been hung weeks ago. There is no question of guilt.

I will make a challenge: can anyone find a worse example of American soldiers turning on their own in our history? It may exist, but I would be curious where and what the circumstances were.

Comment #4 - Posted by: Barry Cooper at December 5, 2009 5:08 PM

I agree annie and christian whole-heartedly.
Lumberjack 20
1.5 pood KB swings (we don't have any 2 poods at the box yet)
22 inch box jump: did off of a tire
95lb OHS
I did this one with EVERYTHING I had for our fallen brothers and sisters in arms and was SHOT afterwards, well worth it though. I'm just happy to be blessed with everything I have in this great country along with my health.
Thanks to whoever coordinated this, it means a lot to be able to do these WODS in memory of those who are no longer with us.

Lumberjack 20 time: 26:15

Comment #5 - Posted by: chuck 28/6'0"/190; crofton crossfit at December 5, 2009 5:09 PM

Man #5, hope some day i'll be at that time! 205 DL 1.5 pood swings and 95 OHS but time 40:44...crossfitting for 3 months

Comment #6 - Posted by: Nathaniel 15/5'10/137 at December 5, 2009 5:29 PM

Thank you Barry. Well said.

Comment #7 - Posted by: ojt at December 5, 2009 5:37 PM

Whew, I might take multiple rest days after that last cycle.

Comment #8 - Posted by: Matthew 23/6'2.5"/214 at December 5, 2009 6:05 PM

Two of us did this WOD today--myself and a soon to be Air Force officer, Jack. As I pushed through each movement, all I could think of was the horror of the terrorist attack at Fort Hood and that my workout partner, Jack, is willing still, to pledge his life in defense of the United States! My prayers continue to go out for everyone touched by the attack, and even more so, my prayers go out to God for the protection of the men and women like Jack, who have chosen the high calling to defend freedoms that exist nowhere else on the planet and which have been bought with the blood of countless Heros like those lost at Fort Hood. We must not forget!

Comment #9 - Posted by: John Clark at December 5, 2009 6:05 PM

Two of us did this WOD today--myself and a soon to be Air Force officer, Jack. As I pushed through each movement, all I could think of was the horror of the terrorist attack at Fort Hood and that my workout partner, Jack, is willing still, to pledge his life in defense of the United States! My prayers continue to go out for everyone touched by the attack, and even more so, my prayers go out to God for the protection of the men and women like Jack, who have chosen the high calling to defend freedoms that exist nowhere else on the planet and which have been bought with the blood of countless Heros like those lost at Fort Hood. We must not forget!

Comment #10 - Posted by: john clark at December 5, 2009 6:06 PM

Im not sure what is going to qualify for example of american soliders against american solider/people but what about: the civil war - 911 (if you believe it was an inside job) - oklahoma city bombing - "fraggin" in Vietnam - etc - there are also several instances of soliders turning on soldiers during combat (I know dating back to WWII).
This guy - like others- was supposed to be helping others. (Who watches the Watchmen? You know?)
Also who he praised I think is irrelevant.
You said he would have been hung weeks ago, do you think we have a softer gov? Whats your opinion on what to do with him?

Comment #11 - Posted by: examples at December 5, 2009 6:15 PM

Gotta be honest you guys... I love it the most.

Comment #12 - Posted by: allisonnyc at December 5, 2009 6:38 PM

#11: he should be shot or hung. Pretty straight forward case of the most extreme treason possible. Giving secrets to our enemy is indirect violence on our troops. Shooting them is not.

And who he praised is the HEART of the problem. He was not delusional. He was not psychotic. He very simply believed he was doing God's will, and he SAID SO. How much more obvious can it be made that this was a home-grown terrorist attack?

Comment #13 - Posted by: Barry Cooper at December 5, 2009 7:05 PM

I agree with Barry Cooper.

Comment #14 - Posted by: Playoff Beard at December 5, 2009 7:14 PM

I don't agree with all of Barry's gobbledygook, but hang the SOB. He deserves it. As a military man myself, he committed the unforgivable sin. What a foul taste this leaves in my mouth.

Comment #15 - Posted by: Tony at December 5, 2009 7:17 PM


"Lumberjack 20"
Only subs were 30 lbs kettlebell (only size I had) and 95 lbs barbell cleans (no dumbbells). Time was 31:20.

I put a link up of a video I made as a memorial to the soldiers and to hopefully get more of my friends to donate, but the blog wouldn't let me post it. If you want to watch the video search youtube for ft hood memorial 0001

I just want to add that it makes me proud to call myself a CrossFitter because of how the community came together in an effort to help the families of the soldiers at Fort Hood. Great work everybody. The soldiers will not be forgotten.

Comment #16 - Posted by: TJ Miller at December 5, 2009 7:32 PM

Killing Hasan will likely just make him a martyr in the eyes of other terrorist. I say lock him away for the rest of his life in some no name, obscure prison cell and let him conteplate his actions until he dies a lonely, sad, broken old man-who no one no longer remembers or cares about.

Comment #17 - Posted by: Shane at December 5, 2009 7:39 PM

Only thing with locking this loser away is that as a tax payer I dont want to be paying for his room and board for the rest of his pointless life where he will most likely spread his gospel of hate to other inmates. Burn the asshole.

Comment #18 - Posted by: Rick at December 5, 2009 8:05 PM

Hooray for rest day!!! I need it most after two 12 hour night shift with lumberjack in between. I can't wait to spend it with my bed....True guys....I heart CrossFit. Best Fitness Ever, who the hell needs 24 hour and Golds, etc.???

Happy Rest Day!!!

Comment #19 - Posted by: Leslie Alcon Flores at December 5, 2009 8:13 PM

I would have to agree with you. I think, like all others who have committed such crime, that the death penalty is probably in order.
The giving secrets out though may or may not result in loss of life. Usually someone will die for secrets.
Also, if he believes, whether in scripture or other, that god told him to kill, then he is delusional. People thought the same for Joan of Arc and other such instances.
His actions were very obvious, obviously not obvious enough though.
#17: I think he is a martyr/hero to them anyways. Maybe the fact that he was taken down by a woman shows to be an insult (?) and that the US is strong on all fronts. As far as his prison cell goes would he be alone or maybe with several very violent, very large, very over-sexed individuals? ;)
-Oh I also left out JFK - Lincoln - and MLK - even though only 1 person died at a time those are perceived as great American tragedies by Americans against Americans. Though I don’t know if these are examples that fit with what you are looking for.

Comment #20 - Posted by: examples at December 5, 2009 8:13 PM

I agree with Barry on how to categorize him, there seems to me to be no doubt that this was a terrorist act. But i agree with Shane on what to do with him. No sense in making a "hero" of him for other radical Muslims.

Comment #21 - Posted by: ericthered at December 5, 2009 8:15 PM

I love the 'best practices' approach. Eat paleo food items, then group them into Zone-sized meals. Makes good sense.

Comment #22 - Posted by: CBP Tom at December 5, 2009 8:20 PM

As I recall, hanging Saddam Hussein was supposed to make him into a martyr also. Does anyone remember him? He used to rule Iraq and kill a lot of people.

Of course, that was over five minutes ago, and Paris Hilton and Brangie have done something since then.

Does anyone want to seriously argue that NOT killing him will demotivate Al Quedists, or that killing him--pursuant both to the United States Uniform Code of Military Justice (and we ARE at war--he was due to be deployed) AND to the rules of engagement practiced and taught by the Prophet himself--will somehow make those who hate us hate us more?

Look: these people read our books. They TRY to hurt themselves when they get arrested. They cry racism, and bigotry the very first moment they get sympathetic eyes on them. If we execute Hasan, yes, maybe those same people will now have some OTHER thing to pretend is their problem so do-gooder soccer moms and effeminate, sensitive men will come running to their defense.

They are just playing the system, and only dumb people fail to see this. The Palestinians attack the Israelis, who respond, and then claim the Israelis are aggressive imperialists.

This could be a peaceful world, if we didn't have so damn many peace activists. It would be a more just world too.

I truly believe we are held to account, in the end, not just for what we thought we were trying to do, but for our failures to learn from our mistakes.

On that note, I am going to bow out of this debate. My personal mistakes with regard to my obsession with debating are several, none of which I care to share.

Comment #23 - Posted by: Barry Cooper at December 5, 2009 8:41 PM

thank you coach for your program and thank you to the community.

Comment #24 - Posted by: Regan Hines at December 5, 2009 9:55 PM

Dear Ladies and Gentlemen of crossfit,

Ive been slacking lately so... i thought of doing a workout tomorrow so, heres my workout for tomorrow

-1 suicide to first line
-1 push up, 1 sit up, 1 box jump

add one to each set ex. next set

-2 suicides to fist line, back, 2nd line, back
-2 push ups, 2 sit ups, 2 box jumps
-3 Suicides to first line, back, 2nd line, back, 3rd line back
-3 push ups, 3 sit ups, 3 box jumps '

repeat for 20 mins

Enjoy Ladies and Gentlemen



Comment #25 - Posted by: Dash at December 5, 2009 9:57 PM

Bottom line is he was in uniform, was a soldier, and was on a military base. There should be no question UCMJ has jurisdiction. Try and convict him under UCMJ (treason, murder - take your pick) and then execute him. Done and done.

Comment #26 - Posted by: Dave at December 5, 2009 10:05 PM

Mr. Sears kept talking about a "Slurpee slope." What is a Slurpee slope?

Comment #27 - Posted by: Greg/M2 at December 5, 2009 10:10 PM

So Dr. Sears is on board with the basis of Paleo, which is to eat foods our bodies are evolutionarily adapted to.

Except for the common sense observation that you still need all three macronutrients in balance. An all-steak, all-broccoli, or all-almond diet won't maximize health. Well actually an all-almond diet might work....

Comment #28 - Posted by: Latham Fell M/29/184 Camp Taji at December 5, 2009 10:30 PM

wow. So now Dr. Sears is a Paleo supporter?

He invented the zone like decades ago, and still does not have any solid studies! How is this possible?

He talks with so much authority, but has so little to back it up.

Comment #29 - Posted by: Jared at December 5, 2009 11:19 PM

"Killing Hasan will most likely make him a martyr in the eyes..."
well this is America and we dole out justice a little different then Hasan's aspired peers. Could have easily been you that day. if so would you want him to not receive the death penalty? how about then if it was your son (or future son)? how many people does one need to kill to be considered a serial murderer? the only difference is Hasan was motivated by religion. Does that make it better?
oh and examples: civil war two opposing sides going to war (not worse, violence was immanent), 911-you gotta be f^%#ink me, fraggin in Vietnam probably doesn't qualify due to the intended use of the device (unless on purpose which may or may not have happened), soldiers turning on soldiers is so vague i don't even know where to begin my comment.

Comment #30 - Posted by: jake at December 5, 2009 11:33 PM

btw, don't buy into the paleo theory. the enzymes our paleo era relatives had were completely different than ours today. food is different, food production is different, our water is different, our air is different, even the other species in our film are different. if you cut out certain nutrients from your diet your enzyme concentration and type will change in a matter of weeks. this is hard science. where's the logic behind paleo come from? does anyone else think it's a magical leap?
who knows though, i used to not believe in crossfit either

Comment #31 - Posted by: jake at December 5, 2009 11:43 PM

Enzymes? What are you talking about?

Cows evolved to digest grass. They have like 5 stomachs.

Gorillas are vegetarians.

Chimpanzees have a different diet.

Humans evolved over the last 2 million years or so. True, we have like 10,000 years of breeding out those who can't handle grain calories at all, but the last 10,000 years is a tiny part of 2 million years of much-smaller population breeding/mutations/selection.

No, we can't thrive on twinkies now because of enzymes or whatever yo uare talking about.

Whatever you are talking about I have never heard of before, and no, it isn't "hard science." Our digestive track and metabolism do not change in a matter of weeks.

Comment #32 - Posted by: Jared at December 5, 2009 11:55 PM

I have always wondered...There are many who post on this website who claim not to believe in evolution. Do these same people subscribe to the paleo diet, or do they object on religious grounds?

Comment #33 - Posted by: ataraxite at December 6, 2009 12:09 AM

#33: I am a Christian and a Paleo eater. My thoughts on evolution (which I will not go into) have nothing to do with the fact that you should not eat refined sugar and processed carbohydrates.

You could just as easily call it the 'Garden of Eden diet' if you wanted to.

Comment #34 - Posted by: Playoff Beard at December 6, 2009 1:14 AM

30/M/5'10"/147 (MTN WARRIOR)

just finished the lumberjack 20, about an hour ago. time was 32:10

subbed only the OHS with 95 pounds. and of course a 30 inch box for the box jumps. Nice week this past week, it was big man's week. I wonder what's next for the next 3 days cycle. Practicing muscles ups every day, getting better at that too..

have a nice rest day everyone.


Comment #35 - Posted by: Santi at December 6, 2009 1:56 AM

I didn't find the article remotely insightful. To suggest that militant Islam is simply a reaction to the relentless Weaternization of Muslim societies is a reckless and dumb view to push from someone lecturing in this area. I read that and have to get a bit less hopeful about ever solving this mess. The uncomfortable truth is that there are many reasons for Islamic terrorism and some have to do with the realities causes by policies of Western governments. We're quickly going to reach a point where expression of that view - or willingness to even discuss that idea - will become impossible. And that is down to right wing articles and "insight" like today's. Keep posting messages about hanging one nutjob. Buy into the idea that we just need to get tougher with laws and law enforcement. It'll feel great. But it won't deliver.

Comment #36 - Posted by: J1 at December 6, 2009 2:47 AM

As a military man, I find it deplorable that MAJ Hasan used his time in training to espouse the teachings of Islam, while nobody said anything, in fear of "seeming culturally insensitive". His job was to treat the mind, not pollute it with his garbage. I have met many Muslims who serve with honor and this guy is a scourge on duty, honor and country. Instead of paying for his incarceration, we need to pay $0.33 for a 45 caliber round and execute him.

Comment #37 - Posted by: Dan in Baghdad/M/33/5'9"/195 at December 6, 2009 2:56 AM


I'm not sure what "hard science" you are referring, but the main advantage that one gets with the Paleo is the quality of macronutrients, whether that's "evolutionary" or not I don't know or care really. I believe the accuracy in nutrient quantity that is obtained with the Zone and its various manipulations as discussed in the CF Journal are excellent for those who want to "dial-in", but to ignore the quality of the macronutrients that compose your particular Zone blocks just means you can be more certain in your particular hyperinsulinemic response among other problems.

Re: Maj. Hassan

Anyone who kills innocent people in the name of God, Muslim, Christian, or otherwise IS A TERRORIST. For the liberals to get "mealy-mouthed" about this fact is quite irrational and has the potential to threaten more lives in this country in the coming years.

Comment #38 - Posted by: Jay M in SC at December 6, 2009 5:01 AM

Hasan is just one of hundreds of thousands of people around the world out to bring down the USA. He was able to "get inside the wire" and take down troops preparing to deploy to kill his kind. I'm sure in his mind he's justified in doing what he did. He's one of the enemy and needs to be treated as such. POW? Murderer? Traitor? Depends on how you want to handle it. Keep in mind that he's most likely not the only man wearing a US uniform that either is in the enemy camp, or has sympathy for our enemies.

So, we've been at "war" for eight years +, yet we still don't act like we're in a fight for our lives. I'm not talking about our troops that hook and jab with the enemy on a daily basis - those guys are definitely in a fight for their lives. I'm talking about a total national effort to go all out and win this thing like we did in 1941. What's it going to take before we wake up and realize we have to fight a total war and not piecemeal our forces like we're doing? Time to mobilize the nation to eradicate the threat worldwide. I've seen stats that approx 16 million Americans served during WWII at a time when our population was only 132 million (of those, over 400,000 died). We have about 300 million now and only about 2 million active and reserve forces. You can call it a war on whatever you want (Islam, terrorism, whatever), but the fact remains that we haven't even begun to do all we can do against this threat - this enemy that wears the banner of Islam. Until we have the national leadership willing to take the steps necessary, this will truly be the "Long War".

Are all Muslims the enemy? Were all Germans or Japanese the enemy? Of course not. But if you're living in the Muslim homelands, the presumption should be that you are the enemy until you prove otherwise. Likewise, if you communicate with the enemy from within our borders and/or espouse enemy doctrine, you're the enemy. We shouldn't have to wait until overt action is taken before an enemy (like Hasan) is taken down. This PC world BS will continue to harm us as a nation.

So far, I haven't seen much from the Muslim world to quash their militant fighting forces. Why is that?

Comment #39 - Posted by: Steve- CF Ocean City at December 6, 2009 5:16 AM

TM - 223
(M/24/168lbs - 5'7") Krak

Did "Nasty Girls"

3 rounds for time

50 squats
7 muscle ups (rings)
10 hang power cleans 135lbs

As Rx'd above - 9:03

Comment #40 - Posted by: brandon at December 6, 2009 5:45 AM

What a waste of a good sherman-105.

Comment #41 - Posted by: Matt at December 6, 2009 6:14 AM

Steve at #39/5:16,

That's exactly the wrong thing to do. Taking war on an abstract concept from that realm and making it an actual war against Muslim nations is incredibly wrong-headed, as it will result in nothing more than radicalizing the vast majority of moderate Muslims both within and without those nations - exactly what the bad guys in this situation want. If you want to run plays straight out of the Jihadist playbook, I'd rather not have you trying to give advice.

As far as Hasan himself, he was a member of the military who committed despicable acts. Try him under the applicable law, apply the applicable punishment, done. If we can control the way it's done to avoid allowing him or others to give him the status of martyr, great, but we should stay within our own system for doing so.

I agree with J1 on the need to look deeper for the root causes of militant Islam and the need to address all aspects of the problem.

Comment #42 - Posted by: Nick at December 6, 2009 7:40 AM

Caoch and I were talking about this a couple of weeks ago and he had a great quote that pretty well sums it up. He said that in our PC world "they use religion as a Trojan horse". I agree 100%.

As long as we are so PC we are afraid to say anything or investigate someone, we are doomed to suffer at the hands of our enemy.

Comment #43 - Posted by: Don Clarkson at December 6, 2009 8:51 AM

Barry- lol more peaceful world if there were no peace activists. In a strange way it makes sense.

Damn I thought yesterday was a rest day and technically it was supposed to be. Just didnt expect Coach to post the lumberjack 20 this past saturday which I did thursday instead of the power clean/run x3. Expect the unexpected!

Comment #44 - Posted by: Cphil 23m/5'9"/153# at December 6, 2009 9:07 AM

Interesting comments yesterday about Crossfit/injuries and the "older athlete".
I am 54 and have been doing Crossfit training for 3 years.

I have had to modify Crossfit significantly to avoid injuries. I found that many of the faster movements (particularly snatch, clean, thruster)and some others (OHS) gradually caused shoulder, knee and hip pain.
I eliminated these from my WOs and cut back the number of sets of fast running.
With these modifications I have been able to train 2 days on, 1 off with few problems and significant improvements despite being 54.
I can DL 345 at BW 157, and run 400m in 72 sec.

It was hard for me to stop doing the "full program" but it has paid dividends for me.

Comment #45 - Posted by: steve at December 6, 2009 9:12 AM

So we have to do this hanging from a tank?

Comment #46 - Posted by: dave at December 6, 2009 10:07 AM

Steve #39-

This sounds like the point you were making about our country not knowing or caring that we're at war.

Comment #47 - Posted by: Eric at December 6, 2009 10:31 AM

PB- that was great. I think there IS a biblically based diet out there, somewhere.

And as far as eating too many calories in one sitting causing inflammation... what about the inflammation from eating the ding-dongs?

Comment #48 - Posted by: Strong Lil Pony! at December 6, 2009 10:38 AM

Did the Lumberjack Memorial WOD today. Closest I have ever come to meeting Pukie. Lots of dry heaving at the end.
*no 45lb dumbells so used 115 lbs on the straight bar for squat cleans

Comment #49 - Posted by: Dan Leary at December 6, 2009 10:47 AM

My own WOD today.

10 reps of all with 60 lbs DB,

1 arm snatch
1 arm C&P
1 arm DB swings
1 arm BP
1 arm DL (120 lbs DB)

Finished with 21-15-9 1 hand DB swings with a 50 lbs DB.

m/31/5,8/182. Really want to drop bw to sub 175. Will add some caredio to my WODs ... or push extra harder !

Comment #50 - Posted by: Tou at December 6, 2009 10:51 AM

Hi. I like the photo today. My wife and I snorkeled by this tank on the beach just after we got engaged. It's a beautiful place to relax, but beware of the food vendors who set up stalls at the park near the beach. I became very ill after consuming some chicken kebabs. Thankfully, the island of Culebra has a very lovely ambulance that the hospital was eager to send for me.

Comment #51 - Posted by: Pete at December 6, 2009 11:03 AM

Mr. Cooper,

I’m guessing you have never been to war so I don’t expect you to understand what it does to people. At one of the veteran’s organizations that I go to often for help I had a conversation with a receptionist who used to be stationed in a unit comprised of the men that became shattered from the terrible experiences of Vietnam. She told me that after hearing so many of their stories that she was diagnosed with PTSD as well.

I don’t agree with your idea of justice, and feel that there are less cold-hearted ways to handle the situation.

“Man must evolve for all human conflict a method which rejects revenge, aggression and retaliation. The foundation of such a method is love.”
Martin Luther King Jr.

Comment #52 - Posted by: OEF/OIF Veteran at December 6, 2009 11:10 AM

Regarding the WSJ article:

Well written and some great points regarding the overly PC attitude toward religion, but some opinions through me off a little.

For example, the author mentions "liberal America," but isn't America far more conservative, especially with regard to religion, than the European countries mentioned in the article? The reason people are cautious about insulting religions in America is a sign of respect for religions - respect which is not observed in liberal European countries.

This author focused on Obama's policy of "clash avoidance" with Islam, but what other U.S. president has gone into a major Muslim country to speak to Muslims critically about their religion? I am reminded of Teddy Roosevelt's famous quote "speak softly, but carry a big stick." Obama speaks politely, trying to win support of Muslims around the world, but regarding Islamic extremists, he has re-focused the efforts on combating terrorism by targeting Afghanistan and its border region with Pakistan since taking office. Thus we are now fighting terrorists at their source militarily, while opening friendly conversation that may win us favor from the Muslim. The importance of changing Muslims' views toward the West cannot be overlooked. Trying to get Muslims on our side and against extremists is a good strategy, in my opinion.

Comment #53 - Posted by: Eddie M at December 6, 2009 11:20 AM

oops, "threw" not "through"

Comment #54 - Posted by: Eddie M at December 6, 2009 11:25 AM

#47 Captain/PARKER

Why don't you go troll somewhere else for a while. If people are seeing good results from paleo/zone diets and those diets work for them, don't rain on the parade.

Comment #55 - Posted by: ericthered at December 6, 2009 11:35 AM

Who's in the mood for CFT tomorrow!??


Comment #56 - Posted by: Eric at December 6, 2009 11:45 AM

The penalty for treason is is one of the few non-lethal capital crimes. He also killed eleven soldiers all of which carry a death sentence as well. This guy is toast. I just hope he gets his sooner than later, haven't we still yet to try criminals from 9-11? What ever happened to a speedy judicial process?

Comment #57 - Posted by: tucks at December 6, 2009 11:58 AM

Sunday musings ('cause PB and Jakers are waiting)...

1) Babingo. Believe it or not, this it the name of an exotic tree from Africa used to make furniture. Not even the least bit rare or endangered. Learned this in CT this weekend. Who knew?

2) Why Climb? "It is the chance to be briefly free of the small concerns of our common lives, to strip off the nonessentials, to come down to the core of life itself." Charles Houston, RIP.

3) Role Model (+). I just returned from a weekend visiting mostly family in Connecticut (speaking engagement on the front side of the trip). I had a chance to watch my Dad in action living the quote "you take the measure of the man not from how he treats the boss or the president, but by how he treats the janitor, someone from whom he can't expect to ever receive anything." Although I was told this numerous times as a youth I never really had to hear it because I would get to see it in practice simply by observing my father's life. At 78 he still lives a life worth modeling.

4) Role model (-) . I spend a significant % of my professional day in the company of elderly Americans. At a certain age I observe a solidification of ideas and ideology, a certain petrification of position. This weekend's extended time with Grambingo and Grampbingo seemed to confirm observations made in short encounters in the office. (Heads up--teachable moment coming).

This hardening of positions, attitudes, and opinions occurs whether they be positive or negative, things one would be proud of or things that make one cringe upon the hearing. The middle has disappeared; the confidence interval has shrunken to zero, as all opinions are held + or - zero. All learning seems to be undertaken only in the effort to confirm what is already known or believed. Consequently, the best of these older folks is better than ever (see above), but those things that are less than great are just as much so.

When and how does this happen? I don't profess to really know the answer to this, but it seems to happen when an individual stops learning "in the middle" of an issue, the space between his or her conviction and that of another. Inflexibility seems to follow inexorably after one ceases to be a learning creature. It's as if a door has closed, one that was open at least to the gentle breeze of inquiry, now holding back the winds of wisdom as it holds within air that becomes ever more stale.

The role model's lesson here is obvious, however painful it was to sit "in the classroom." One must ever be a learning organism, ever willing to keep open the door enough to let in the breeze, lest the door close allowing petrification to proceed unchecked.

Like any living tree, like Houston, one must ever climb.

I'll see you next week...

Comment #58 - Posted by: bingo at December 6, 2009 12:23 PM


Did a version of Friday's workout.
1000m row time: 3:39.1. That was pretty tough and I find it hard to believe that I was once able to keep that pace for 20 minutes...... Back in my previous lifetime.
Then 21-15-9 reps of TRX crunches and back extension thingys. I'm pleased I did this in our garage as any onlookers would have bust a gut watching me trying to get my feet into the loops. I probably looked like a floundering fish.

Comment #59 - Posted by: JuliePlatt at December 6, 2009 12:39 PM

#62 Careful, Paul. Dissent and questioning will not be tolerated. HQ is telling us that we must follow the Zone.

Comment #60 - Posted by: Lolo at December 6, 2009 1:38 PM

took some good advise from you guys (thanks)
cut back on weight, tightened up my form.
Lumberjack took me 50 minutes, but I did every rep.
Embarrassed to say how little weight.
Didn't get hurt, but my T-shirt is drenched.

Comment #61 - Posted by: bob at December 6, 2009 1:45 PM

#63 Lolo

Noone's telling anyone they "must follow" anything. Don't be ridiculous.

Comment #62 - Posted by: ericthered at December 6, 2009 1:54 PM


Globo is at the mall. Parking was impossible, so I went home and made up my own 7

The only metal I have at home is 3 10 lb dbs.

Row 500m
20 burpees
Row 500m
50 Overhead squats w/ 10# db each arm
Row 500m
50 pullups
Row 500m
50 situps
Row 500m
50 dips
Row 500m
50 squats (30 lb db in backpack)
Row 500m
50 pushups

Took about an hour, as I went room to room and stopped a few times to check into Pats/Dolphins. Did all rows at average of 1:55/500m.


Comment #63 - Posted by: jeff at December 6, 2009 2:02 PM

I cut back on the weights too and it was tough.
Being hard headed I am learning to scale down, tighten up the form and complete full reps.
My time may be slower but my WO is more complete. I will continue to try this approach.
Thanks to all who responded to the "older crossfitter" post.
Someone posted yesterday that "I crossfit to live a healthy lifestyle".
That approach really sums it up.
Laura f/47/5'7/150

Comment #64 - Posted by: power-girl at December 6, 2009 2:44 PM


Great post as usual brother...and I WAS waiting :-)


Comment #65 - Posted by: Playoff Bears at December 6, 2009 3:03 PM

Completed my first CF week - my entire body is screaming at me, "WTF!" I'm officially addicted - thanks guys. I seriously love this stuff. My times are very slow (as a matter of fact, as I look at those times from yesterday, and I think I'm at the bottom of the totem pole). But I look forward to improving greatly.

Comment #66 - Posted by: Mike at December 6, 2009 3:03 PM

Re yesterday's WOD, the Lumberjack - 20 KB swing (2pood).

What does "2pood" mean? We don't have KBs at my gym, so what weight would would be the equivalent (don't know how much the KB weights)? I was swingin the 25 lb weight during the WOD, happy as can be, but i have a feeling the KB is heavier.

Comment #67 - Posted by: Mike at December 6, 2009 3:09 PM

A pood is about 16 kg, so 2 poods is 32kg or approximately 72 pounds.

Comment #68 - Posted by: Jim D. 49 yom 165# 5'11" at December 6, 2009 3:37 PM

#34 Play Off Beard,

Nice response brother! In fact, if we go back to the Garden of Eden, we were all vegetarians. Though I enjoy eating meat very much, and think it good if one eats meat, I also think it good if one chooses not to. :)

Gen 1:29-31:
“And God said, "See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food. Also, to every beast of the earth, to every bird of the air, and to everything that creeps on the earth, in which there is life, I have given every green herb for food"; and it was so. Then God saw everything that He had made, and indeed it was very good. So the evening and the morning were the sixth day.”

It was not till we disobeyed God, that we became meat eaters. When man sinned, his body changed. It was created to last for ever, but then after sin entered in, it started to decay, and eventually died. We will all one day die, no matter which diet we follow. My advice is that every man should consider the fact that he will one day die. And it is then, at the judgment seat of a holy God, that he will be made to give an account for his life, including every single spoken word. Better to consider this now, and repent, then die in sin. For God is not willing that any man be condemned, but that all men should repent, and believe the gospel of Christ.

The Bible says in 2 Corinthians 5:21, “For He made Him (Jesus) who knew no sin to be sin for us, that we might become the righteousness of God in Him.”

I know there are many who believe whatever they wish, whatever makes them feel good in the moment. They foolishly think that “if” there is a God, that some how they will be forgiven because that is what God is suppose to do, forgive, right? Well, this is true, but the forgiveness of God came with a price tag, and the price paid was the Cross. It was on the Cross, and no where else, that our sins were atoned for.

God is a judge, and He must measure out justice. Our only hope is to repent, and place our trust in Christ. For no one else, no other religion, no amount of good works on our part, can appease the judgment and wrath of almighty God. We are forgiven for our sins, only through the death of Christ. Christ willing laid His life down for those who would believe in Him, and in so doing, God’s judgment for our sin was complete and satisfied. For Christ was God manifest in human flesh, a perfect sacrifice for sin. Those who do not know Christ, who do not follow Him, who have not been born from above, will reap the full wrath of God on Judgment day for their sin. :(

John 14:6:
“Jesus said to him, "I am the way, the truth, and the life. No one comes to the Father except through Me.”

“In Gethsemane, He (Jesus) was anticipating the cross; at Calvary, He was actually enduring it. In Gethsemane, "there appeared an angel unto Him from heaven, strengthening Him;" at Calvary, He was forsaken of all. There was no angelic ministry there. In Gethsemane, He addresses God as "Father," thus enjoying the full communion of that ineffable relationship; but at Calvary, He cries, "my God, my God, why hast thou forsaken me?" Here the Sin-bearer looks up and beholds the throne of Eternal Justice enveloped in dark clouds, and the countenance of inflexible Holiness averted from Him, because He was being "made sin for us." -C. H. Mackintosh

Repent, and know Peace!


Comment #69 - Posted by: Greg/M2 at December 6, 2009 3:37 PM

With all respect to crossfit community and Coach Glassman, i hate these zone and how Dr Sears talk about paleo thing, don't hate Dr Sears, but he lost my atention when i saw an example of zone that had a chocolate bar, and btw someone wrote about enzymes, take a look about our childen take a good look, chocolate+pizza+candies+chicken pie=Overweighted kids...yeah the "enzymes" are doing a good job ah??!!! DON'T THINK SO

Comment #70 - Posted by: s'more at December 6, 2009 3:37 PM

Our family did the Lumberjack 20 today to honor the folks from Lumberjack crossfit.

scaled to: 155# dl, 1 pood kb, back squats instead of ohs, deadhang pull-ups instead of ctb, 20" box, 20# db cleans.

225# dl, 1.5 pood kb, 65# ohs, 95# bar sq. clean.

same subs as Doug.

Thanks to all those that responded to Bob's question yesterday about "older crossfitters". It helps me feel a lot less guilty about missing an occasional WOD, and feel better about scaling.

Comment #71 - Posted by: Kevin C. at December 6, 2009 3:49 PM

s'more- you're back bro!

Comment #72 - Posted by: Strong Lil Pony! at December 6, 2009 3:55 PM

#32/38, fyi enzymes, in simplest explanation, are what help metabolize food (not to mention the bazillion other things they are responsible for inside the body).their ability to do their job inside the body can be affected by slight changes inside the body, like too much or too little of of whatever it is people consume. point being, ours are different today than those of the paleo era human('main explanation of the paleo diet is to eat things that were around 10000yrs ago'-taken directly from the opening quote of today's video link.) meaning we can't adequately compare apples and oranges or paleo man and present man.

forget about macro-nutrients. macro meaning the big; and macro-nutrient meaning the nutrients most needed, or in the largest amounts. these 'macro-nutrients' are different structurally and chemically today then they were 10Kyrs ago. that is hard science too.

therefore, how does one base an entire theory off of a false premise? the false premise being that modern man is the same as paleo man? is this question clearer now that it has been explained more thoroughly?

Comment #73 - Posted by: jake at December 6, 2009 4:05 PM

sorry keep eatin up two posts in a row.
smore no sh*^ it you only eat that junk you'll be overweight, unhealthy and unhappy. for those of us who don't eat that junk, our evolved enzymes work like a charm.

if ones don't, a drastic change in your diet may or may not put them back on track.

Comment #74 - Posted by: jake at December 6, 2009 4:09 PM

First HEY Strong Lil Pony, i've never gone i keep reading the posts everyday..big hugs

People can eat every thing that they want bit know someting GI, the problem with too fast sugar intake, diabetic....before procesed food we die because a flu (poor medicine industry) but now HEART ATTACKS, DIABETES, etc...

Comment #75 - Posted by: s'more at December 6, 2009 4:38 PM

23 / M / 5'9" / 135lb

3 rounds for time of
Run 625m
85lb power cleans x21


Grip was a big problem. It's like Coach is pissed at my forearms this last week: Linda, L-pull-ups, "one arm" pull-ups, cleans... I'm going to look like Popeye pretty soon.

Comment #76 - Posted by: BC at December 6, 2009 4:43 PM

Rx'd 37:45
this was a tough one I was sucking wind harder than Monica Lowinski.
Going back in the Marine Corps.

Comment #77 - Posted by: Ralph at December 6, 2009 6:20 PM

You have to question Dr. Sears when you see the list of ingredients in a "Zone Bar".

Comment #78 - Posted by: Paul at December 6, 2009 7:32 PM

Gee, it isnt even really a rest day. 6 hours out on the drill square as banner bearer. My shoulders and traps are aching!

Comment #79 - Posted by: Sean at December 6, 2009 8:17 PM

I am having trouble making a connection between political correctness and Hasan. Isn't the military and FBI filled with many of the same people who served under Bush? My understanding is that the military kept two files on Hasan and that the FBI did not review both of them. I guess it is just the moderate in me, but I had a hard time believing that the FBI was filled with a bunch of radical phone tappers out to snatch our freedom - as liberals accused them under Bush. Just as I have a hard time believing that Obama's election has transformed them into a bunch of softies who despite devoting their entire lives to protecting our country and lives, are now going to look the other way because so not to hurt anyone's feelings. They dropped the ball. Finding out why will make us safer, which usually has nothing to do with scoring political points.


Comment #80 - Posted by: Jake at December 7, 2009 10:56 AM

Hello everyone I was informed about cross fit by my friend john.... I have been lifting weights and boxing since I was 18 and I'm 25 now... I tried december 5ths 2009.... and all I have to say was damn!!! this was my time 33min and 17 seconds I had to adjust the dead lifts weight. (225lb)because of a back injury.... And my kid sister did it too... She got 36min and 20 seconds but I adjusted the weight to her capability and reps in half... But it was a challenge and I'm gonna stick with it and maybe she will to...

Comment #81 - Posted by: adam lindo at December 7, 2009 11:13 AM

Gotta give up a little freedom for security, instead of placing blame and responsibility with those who deserve accountability. Right? Yeah, let's give a little more of our freedom to a government who can't get health care right...

"Christopher Soghoian, a graduate student at Indiana University's School of Informatics and Computing, has made public an audio recording of Sprint/Nextel's Electronic Surveillance Manager describing how his company has provided GPS location data about its wireless customers to law enforcement over 8 million times.

That's potentially millions of Sprint/Nextel customers who not only were probably unaware that their wireless provider even had an Electronic Surveillance Department, but who certainly did not know that law enforcement offers could log into a special Sprint Web portal and, without ever having to demonstrate probable cause to a judge, gain access to geolocation logs detailing where they've been and where they are."

If those in charge with the laws which protect their monitoring would have done their jobs effectlively instead of FAILING and blaiming PC antics of our President...

If the dastard's superiors had done due-diligence on the guy's antics and radicalism instead of FAILING and blaming the PC correctness of the military...

Maybe the terrorist event would never had happened.

Comment #82 - Posted by: James H. at December 7, 2009 11:41 AM

The video was misleading. It started with Tony saying that one of the ways paleo is popularly described is eat only things that were around 10,000 years ago, but eat as much as you want of any of it. That's not what the paleo diet teaches. Having read The Paleo Diet and The Paleo Diet for Athletes, it was impressed upon me that having the correct balance in macronutrients was important, and even that there are certain times of the day that are better for certain macronutrients. I think Dr Sears would be much more likely to be on board with that kind of presentation of the paleo diet. By way of analogy, we could portray the Zone as "balance your macronutrients correctly, but eat whatever sources of those macronutrients you want (e.g. hamburger patty and snickers bar)". That would be equally misleading, and unfair to Dr Sears.
As long as people keep misrepresenting the other diet, we can't have any intelligent discussion. This video clip didn't help.

Comment #83 - Posted by: craig at December 7, 2009 11:59 AM

FYI to the guys saying we should just hang/kill hassan, it costs more to send someone to death than to keep them in prison for the rest of their lives. Before they can go to death row they have to go through all the legal hoops and what not. if he dies he's just a martyr.

and who he praises has nothing to do with his actions. there are millions of muslims in america who would never justify what he did. just because you don't see them in the news not firing rockets doesn't mean they don't exist.

Comment #84 - Posted by: KAL at December 7, 2009 11:52 PM


Ending Hassan is the right thing to do, regardless of the price. Who he praised while he was killing my brothers has EVERYTHING to do with it.


Comment #85 - Posted by: Greg/M2 at December 8, 2009 8:05 AM


So if he'd been screaming "PRAISE JESUS" while shooting American soldiers, it would've been different?

Comment #86 - Posted by: Nick at December 8, 2009 1:10 PM

KB and Pushups!! 35lb KB

3 Rounds 27:20

20 SA Swings / 20 Pushups
20 Cleans /20 Pushups
20 Snatches / 20 Pushups
20 Circular Cleans / 20 Pushups
20 Clean and Press /20 Pushups

Comment #87 - Posted by: gregorioz at December 11, 2009 7:18 PM


used dumbbells


Comment #88 - Posted by: Josh R at December 16, 2009 8:46 AM
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